How To Live 10 Healthy Years Longer

Americans are living longer than ever. The number of seniors 85 and older rose from 100,000 in 1990 to 5.3 million in 2006--and is expected to reach almost 21 million by 2050, according to the U.S. Census Bureau. But living longer may not be desirable if you’re in ill health during your last decade. To most people, staying healthy into their 80s and beyond is just as important as lifespan. So how do you stay vital and healthy 10 years longer? Research suggests that lifestyle changes are the key.

Step 1

Avoid obesity. Obesity has been linked to a number of illnesses that can decrease the chances of enjoying a long healthy life, including diabetes, heart disease and some cancers. The National Institute on Aging (NIA) reports that people who are severely obese live up to 20 years less than people who are not overweight. In addition, obesity makes it less likely that you’ll avoid disability during your golden years, according to research published in the February 2009 issue of Obesity.

Step 2

Exercise. Regular physical activity increases the chances of living beyond the average life expectancy and avoiding disability during the final decade of life, according to a study of over 1850 people published in the September 14, 2009 issue of the Archives of Internal Medicine. The people in the study who were physically active at age 78 were more likely to remain independent and be able to perform activities of daily living at age 85. Even starting an exercise program after age 70 was associated with increased longevity and independent living.

Step 3

Use your brain. Staying mentally active has been found to delay the onset of dementia and may decrease the risk of developing Alzheimer’s disease, according to Suzanne Salamon, M.D., a gerontologist with the gerontology division of Beth Israel Deaconess Medical Center in Boston. Activities recommended to keep your brain healthy include doing crossword puzzles, taking continuing education classes, learning to play a musical instrument and studying a foreign language.

Step 4

Drink red wine. Having a glass or two of red wine daily has been linked to better heart health. A March 2010 report in the journal “Genes Nutrition” attributed these cardiovascular benefits to resveratrol, a compound found in red wine and grapes. Additionally, a study published in the Nov. 16, 2006 issue of “Nature” found that mice given large amounts of reservatrol lived longer and exhibited physical changes associated with a longer life and better health, including reduced blood sugar and better motor function. Not a wine drinker? Reservatrol is also available in supplement form.

Step 5

Stay away from tobacco smoke. Smoking doesn’t just shorten your lifespan, it makes the years you have less enjoyable, according to a 26-year comparison of people who never smoked and heavy smokers published in the October 13, 2008 issue of the Archives of Internal Medicine. Exposure to secondhand smoke can also shorten your life. As many as 69,000 annual premature deaths are caused by breathing secondhand tobacco smoke, according to the American Heart Association.

Step 6

Stay social. A 2010 study of 906 older adults concluded that having an active social life can keep you healthy during your golden years. The study, which was supported by the National Institute on Aging, measured the impact of going to restaurants and sporting events, attending religious services, traveling, playing bingo and doing volunteer work. Older people who did not participated in such social activities experienced up to a 33 percent decline in motor function and a 65 percent increase in the risk of developing disabilities. They died earlier, too.

Tips and Warnings

Try to look at the world with rose-colored glasses. Optimism is good for your mental and physical health, according to a 2002 Mayo Clinic study. Researchers assessed the optimism and pessimism of 447 people in the 1960s and followed up 30 years later. The optimistic people exhibited significantly better physical and mental functioning three decades later.
Talk to your doctor before starting an exercise program. It’s recommended that anyone over the age of 40 get checked out by a doctor before starting an exercise program to be sure the heart and other vital organs are healthy.