Longevity is increasingly in the spotlight as people aim not only to live longer but to enjoy better quality of life in those additional years. Yet, advancing age often brings an increased risk of chronic diseases and physical limitations.
With the population of older adults in the U.S. at an all-time high, more research is revealing lifestyle choices that can support long-term health. The primary focus has shifted toward enhancing “health span”—the years of life spent in good health—rather than merely adding years to one’s life.
Insights gained from individuals who remain vibrant and energetic well into old age point to five essential habits that may significantly extend your health span:
- Nourishing your body wisely. Adopting dietary patterns that reduce the likelihood of chronic issues like high blood pressure or cognitive decline is key. Diets such as Mediterranean, DASH, and MIND emphasize whole grains, fresh fruits and vegetables, lean proteins, and healthy fats found in foods like olive oil, nuts, and fish.
- Engaging in consistent physical activity. Moving your body regularly supports overall physical and mental wellness.
- Drinking in moderation. Some studies suggest that limited alcohol intake may be linked to a reduced risk of premature death due to heart disease.
- Maintaining a balanced weight. Rather than fixating solely on numbers on a scale, consider your genetic background, body composition, health conditions, and abdominal fat.
- Avoiding tobacco. Smoking has detrimental effects on nearly every organ in the body.
“SuperAgers” are individuals aged 80 and above who exhibit mental sharpness comparable to much younger adults. While genetics may play a part, many of these high-functioning seniors adopt the habits listed above—and go even further by:
- Keeping their minds stimulated. Mental challenges, such as reading, taking up new hobbies, or continuing education, can help preserve cognitive function.
- Fostering social connections. Maintaining relationships and interacting with others not only keeps the mind engaged but also encourages memory formation and emotional well-being. Social activity also acts as a buffer against loneliness and mental decline.
Choosing a healthy lifestyle can positively impact your years of good health at any stage in life—but the earlier these habits begin, the greater the benefit. In a long-term Harvard study, women who adopted at least four of these habits by age 50 gained about 10 extra years free from serious illnesses like diabetes, cancer, and heart disease. For men, the improvement translated into approximately 7 additional healthy years.
Ready to begin? Tonight’s heart-smart dinner recipe is a delicious and wholesome start that fits into any nutritious eating plan.
Greek-style chicken with lemon-pistachio rice
This dish offers an irresistible aroma of lemon and herbs, bringing the essence of the Mediterranean to your plate. Every bite bursts with vibrant, healthful ingredients.
Serves 4 | Prep time: 10 minutes | Cook time: 1 hour
Ingredients
- 1½ cups fat-free, low-sodium chicken broth
- 1 cup instant brown rice, uncooked
- 10 oz frozen chopped spinach, thawed and squeezed dry
- 2 large tomatoes, chopped
- 2 tsp lemon zest
- 2 Tbsp + 2 tsp freshly squeezed lemon juice, divided
- 4 Tbsp roasted shelled pistachios, chopped and divided
- 1 Tbsp fresh oregano, finely chopped (or 1 tsp dried oregano)
- 1 Tbsp fresh dill, snipped (or 1 tsp dried dill weed)
- ½ tsp ground cinnamon
- ¼ tsp black pepper
- 4 boneless, skinless chicken breasts (about 4 oz each), trimmed of fat
- 8 oz plain yogurt, fat-free or low-fat
- Optional: fresh oregano, dill, and lemon zest for garnish
Preparation
- Preheat your oven to 375°F (190°C).
- In an 8-inch square baking dish (glass or metal), mix together the chicken broth, rice, spinach, tomatoes, lemon zest, 2 tablespoons of lemon juice, 2 tablespoons of pistachios, oregano, dill, and cinnamon.
- Place the chicken breasts on top of the mixture. Spoon a little of the rice mixture over the chicken. Cover the dish with aluminum foil.
- Bake for 50 to 60 minutes, or until the chicken is cooked through and the rice is tender.
- While the dish bakes, combine the yogurt with the remaining 2 teaspoons of lemon juice.
- To serve, plate the chicken with rice and vegetables, top with the yogurt mixture, and sprinkle with the remaining pistachios. Garnish with herbs and lemon zest, if desired.
Nutrition
Serving size: about 3 oz chicken and 1 cup rice with vegetables.
Incorporating more plant-based meals into your routine is a smart step for long-term health. Discover easy vegan and vegetarian swaps to support your goals.
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