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25 Healthy Aging Habits

By Joe Boland

June 9, 2025

Longevity isn’t just about living longer; it’s about living better. More people are seeking science-backed healthy longevity habits that promote energy, mental clarity and resilience into old age.

Fortunately, decades of research in aging, nutrition, exercise and preventive health offer a clear roadmap for extending both lifespan and healthspan, including healthy aging.

Whether you're in your 30s or your 70s, adopting healthy aging habits can profoundly impact your quality of life. In fact, science has confirmed that certain lifestyle changes (what you eat, how you move and how you think) can slow aging and help you thrive.

Below are 25 evidence-based habits that can help you age in a healthy manner. These simple, actionable steps are rooted in research and real-world success stories from the world’s longest-living populations.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including supplementation.

1. Eat a Mediterranean-style diet

Rich in fruits, vegetables, whole grains, olive oil, nuts and fish, the Mediterranean diet is repeatedly hailed as one of the healthiest ways to eat. This healthy aging diet has been shown to help the body respond in a healthy manner to inflammation. It also supports cardiovascular health and is associated with lower mortality rates and better brain function.

Why it works: This diet is rich in antioxidants, healthy fats, fiber and phytonutrients. It’s linked with promoting heart and cognitive health.

How to do it: Focus on foods for healthy aging, such as vegetables, fruits, olive oil, nuts, fish, whole grains and legumes. Limit red meat and processed foods.

2. Practice intermittent fasting

Intermittent fasting can support insulin sensitivity and trigger cellular repair processes, like autophagy. It also promotes a healthy response to inflammation. These mechanisms help protect against age-related issues and support metabolic health.

Why it works: Time-restricted eating may aid in reacting to inflammation in a healthy manner and promote cellular repair through autophagy.

How to do it: Start with a 12:12 fasting window (e.g., 8 a.m.-8 p.m. eating), and gradually increase to 16:8 (e.g., noon to 8 p.m. eating) as tolerated.

3. Move every day

Daily movement, whether walking, yoga, gardening, etc., supports cardiovascular function, mobility and metabolic health. It also preserves muscle and bone density with age.

Why it works: Regular physical activity promotes cardiovascular health, muscle mass and insulin sensitivity, all linked to longevity.

How to do it: Aim for 30 minutes of moderate activity daily, such as walking, swimming, cycling or strength training.

4. Lift weights

Resistance training helps prevent or delay age-related muscle loss. It also aids healthy metabolism, supports bone density and helps with insulin sensitivity, all crucial for maintaining independence and metabolic health as you age.

Why it works: Strength training helps preserve muscle mass and bone density, reducing frailty and fall risk with age.

How to do it: Strength-train two to three times per week using free weights, resistance bands or bodyweight exercises.

5. Prioritize sleep

Consistent, quality sleep (seven to nine hours) is linked to better cognitive protection, along with helping maintain already healthy immune function, balanced hormones and cellular repair, core components of healthy aging.

Why it works: Poor sleep is associated with chronic disease, cognitive decline and shorter life span.

How to do it: Aim for seven to nine hours of quality sleep. Stick to a consistent bedtime and reduce screen time before bed.

6. Manage stress

Chronic stress is associated with accelerated biological aging by disrupting healthy inflammation response and shortening telomeres (protective DNA caps). Stress management (e.g., meditation, breathwork) helps reduce these effects and supports emotional resilience.

Why it works: Chronic stress has been linked to accelerated aging through hormonal and inflammatory issues.

How to do it: Incorporate mindfulness practices, such as meditation, deep breathing, yoga or journaling.

7. Maintain a purpose in life

Having a reason to get up in the morning is linked to healthier brain and heart aging, and it’s even been shown to potentially lead to a lower risk of early death. A strong sense of purpose boosts psychological well-being and promotes healthier behaviors.

Why it works: Studies have shown that having a strong sense of purpose is associated with reduced mortality risk.

How to do it: Volunteer, pursue meaningful goals or nurture relationships that give your life deeper meaning.

8. Spend time with loved ones

Social connection improves longevity by supporting already healthy levels of stress hormones and immune system function. It’s also been found to aid mental health, protect brain health and promote heart health.

Why it works: Strong social connections are among the most consistent predictors of a long, healthy life.

How to do it: Prioritize face-to-face time with friends and family. Join clubs or community groups to build new connections.

9. Stay mentally active

Engaging in reading, learning, puzzles or language practice promotes neuroplasticity. This helps protect against cognitive decline and keeps the brain stimulated.

Why it works: Lifelong learning and mental challenges protect against cognitive decline.

How to do it: Read, do puzzles, learn new skills or take classes that stimulate your brain.

10. Get regular sunlight (safely)

Sunlight exposure promotes vitamin D production, which is essential for bone health, immune system function and more. Safe sun exposure also helps regulate circadian rhythm for better sleep.

Why it works: Sunlight supports vitamin D production and healthy circadian rhythms.

How to do it: Spend 10-20 minutes outside daily, preferably in the morning. Wear sun protection if you're out longer.

11. Drink green tea

Green tea is rich in catechins and antioxidants like EGCG, which support brain and heart health and protect an already healthy immune system.

Why it works: Green tea contains catechins and antioxidants linked to healthy aging.

How to do it: Drink one to three cups of green tea daily, ideally between meals.

12. Limit alcohol

Excess alcohol is linked to accelerated aging by damaging organs, disrupting sleep and increasing risk of disease. Limiting intake supports liver health, cognitive function and is linked to lower risk of all-cause mortality.

Why it works: Excess alcohol accelerates aging, damages organs and increases disease risk.

How to do it: If you drink, limit it to one drink a day for women and two for men. Consider abstaining for maximum aging benefits.

13. Avoid ultra-processed foods

Highly processed foods are linked to higher levels of inflammation, obesity, diabetes and cardiovascular disease. Whole, minimally processed foods nourish the body and reduce the risk of chronic illness.

Why it works: These foods are high in sugars, unhealthy fats and additives that promote unhealthy inflammation and chronic issues.

How to do it: Stick to whole, minimally processed foods, such as fresh vegetables, fruits, nuts and lean proteins. Consider processed foods swaps, too.

14. Support gut health

A diverse and balanced gut microbiome influences immunity, inflammation, mood and even longevity. Probiotic- and fiber-rich diets support gut health and systemic well-being.

Why it works: A healthy microbiome supports an already healthy immune system, mental health and metabolic function.

How to do it: Eat fermented foods (yogurt, kefir, sauerkraut) and fiber-rich vegetables, and consider a quality probiotic.

15. Practice gratitude

Gratitude has been found to help maintain already healthy cortisol levels and immune system function. It also fosters emotional well-being and is linked to improved heart health and life satisfaction.

Why it works: Gratitude improves mental health and is associated with healthy heart and immune function.

How to do it: Keep a gratitude journal, or reflect on three things you're thankful for each day.

16. Don’t smoke

Smoking accelerates aging at the cellular level, damages DNA, shortens telomeres and increases the risk of nearly every chronic disease. Avoiding tobacco is one of the top ways to extend life span.

Why it works: Smoking is one of the top causes of preventable death and drastically reduces life span.

How to do it: Seek support programs or counseling if needed.

17. Take cold showers or do cold exposure

Cold exposure, such as taking a cold shower or trying a cold plunge, can improve mitochondrial health, boost mood (via norepinephrine) and improve resilience. It’s also linked to a healthy response to inflammation.

Why it works: Cold exposure may improve circulation support an already healthy immune system and metabolism

How to do it: End showers with 30-60 seconds of cold water, or try brief cold plunges (under supervision).

18. Limit screen time and blue light

Excess blue light exposure disrupts circadian rhythms and melatonin production, impairing sleep quality and potentially increasing risk of metabolic and mental health issues.

Why it works: Excess screen time is linked to poor sleep, eye strain and reduced physical activity.

How to do it: Use blue light filters, set screen time limits, and take breaks to rest your eyes and body.

19. Get preventive screenings

Early detection of health issues can significantly improve outcomes and prolong life. Regular checkups enable timely intervention.

Why it works: Early detection of diseases like cancer or heart disease dramatically improves outcomes.

How to do it: Follow your doctor’s recommendations for screenings (e.g., colonoscopy, mammograms, cholesterol tests).

20. Embrace lifelong curiosity

Lifelong learning enhances brain plasticity and cognitive reserve, reducing the risk of age-related cognitive decline. It also promotes psychological well-being and social engagement.

Why it works: People who remain curious tend to stay more socially and intellectually engaged, which protects brain health.

How to do it: Travel, try new hobbies, ask questions and step outside your comfort zone regularly.

21. Avoid overeating

Chronic overeating affects metabolism, insulin resistance and the response to inflammation. Meanwhile, caloric moderation (or mild restriction) is linked to longer life span in many studies.

Why it works: Chronic overeating can lead to obesity, disrupted response to inflammation and metabolic issues, drivers of aging.

How to do it: Eat until you're 80 percent full (like the Okinawans). Use smaller plates, and avoid eating while distracted.

22. Consume more protein

As you age, you need more high-quality protein to maintain muscle mass, bone strength and metabolic health. Adequate protein benefits healthy aging because it can promote muscle health and support recovery.

Why it works: Protein preserves lean muscle mass, which naturally declines with age and impacts mobility and metabolism.

How to do it: Include protein at every meal, such as eggs, Greek yogurt, beans, lentils and grass-fed meats. Aim for 1.0–1.2g/kg/day, especially after 50.

23. Take longevity supplements

Supplements like omega-3s, vitamin D, magnesium or NAD+ precursors may support brain, heart and cellular health. Some of the other best supplements for healthy aging include:

• collagen

• bone broth protein

• probiotics

• multivitamins

• vitamin B12

• vitamin C

• vitamin E

• vitamin K

• turmeric

• super greens

While not a replacement for lifestyle, they can fill nutritional gaps.

Why it works: Certain nutrients support cellular health and help slow biological aging.

How to do it: Consider supplements like vitamin D, omega-3s and magnesium, after consulting a healthcare provider. Another great healthy aging supplement to try is Ancient Nutrition's Multi Collagen Advanced Longevity. This advanced collagen longevity supplement:

• promotes cellular health

• helps reduce visceral fat

• visibly improves the appearance of skin quality and texture

• energizes cells for healthy skin

• supports muscle strength

• reduces occasional constipation, gas and bloating

• helps support joint health

• supports immune system health

• improves exercise performance

• and more

24. Let yourself be hungry

Mild hunger (without malnutrition) can stimulate beneficial processes like autophagy, maintain healthy insulin levels and promote metabolic flexibility, mechanisms tied to longevity.

Why it works: Mild, regular hunger triggers metabolic repair, mimicking fasting benefits and supporting healthy insulin sensitivity.

How to do it: Don’t snack constantly. Allow four to six hours between meals, and embrace light hunger as a signal of metabolic health.

25. Optimize heart health

Heart disease remains the leading cause of death globally. Managing heart health is key to living a longer, healthier life.

Why it works: Heart disease remains the No. 1 cause of death, and healthy arteries are essential for longevity.

How to do it: Eat omega-3s, keep blood pressure under control, stay active and reduce sugar intake.

Conclusion

Building a long, vibrant life doesn’t rely on one single secret; it’s the accumulation of daily healthy aging habits that truly make a difference. These healthy-aging habits can be adapted to fit your lifestyle, no matter your age.

Start small, stay consistent and remember: It’s never too late to invest in your future self.

Live well, age wisely and thrive.