Keeping both your body and brain healthy is a crucial part of living the longest life possible. While it’s always important to make your overall health a priority, you may be especially eager to pivot to a healthier lifestyle as you age and your risk of certain diseases rises. Luckily, there are plenty of healthy habits you can practice over 40 (or at any point in your life) to promote your wellbeing and longevity. In fact, living your healthiest, longest life may be simpler than you think!
To discover a few of the most important habits you can implement for a healthier brain and body—and ultimately a longer life—we spoke to health expert Joanna Wen, certified health coach and founder of Spices & Greens. She told us that maintaining a balanced diet, exercising regularly, and getting enough sleep are at the top of the list. Find all of her expert insight below.
1. Eat a balanced diet
You've probably heard it time and time again: You are what you eat. But Wen reminds us that it's important not to estimate the power of your diet. As it turns out, eating balanced meals that nourish your body is among the best things you can do to add years to your life.
"Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the nutrients needed for optimal physical and cognitive function," she says.
She points out that "A healthy diet rich in antioxidants and anti-inflammatory foods can help reduce the risk of age-related cognitive decline and improve brain health." Fortunately, there are plenty of delicious anti-inflammatory foods to choose from!
2. Exercise regularly
Regular exercise is another vital component of a long, healthy life. Finding time to get up and get moving on a daily basis can do wonders for both your brain and your body.
"Engaging in physical activity for at least 20 minutes a day can help maintain a healthy weight, reduce the risk of chronic diseases like diabetes and heart disease, and improve cognitive function," Wen tells us. "Exercise releases endorphins, which can boost mood and reduce stress, leading to a healthier brain and overall sense of well-being."
And since there are so many different types of exercises to enjoy, from running to weightlifting to yoga and more, you're sure to find one that you like.
3. Get enough sleep
Staying healthy isn't all about exercise, though. It's also extremely important to find time to rest and get enough sleep. Sleep plays an integral role in nearly every area of your health. Ensuring you stay on a good sleep schedule is one great way to promote a longer life.
"Quality sleep is essential for physical and cognitive restoration, and lack of sleep has been linked to a variety of health problems, including obesity, diabetes, and heart disease," Wen warns. She recommends at least 7 hours of sleep each night.
Many people struggle to sleep well each night. However, there are many habits that can help improve your sleep schedule. "Establishing a consistent sleep routine, avoiding caffeine and alcohol before bedtime, and creating a relaxing sleep environment can all contribute to better sleep quality and overall health and longevity," Wen lists.
The bottom line
There are many factors that contribute to your overall health and can impact your lifespan. Some of those factors, such as genetics, may be out of your control. However, making an effort to practice healthy habits like the ones Wen has suggested can be a great way to stay as healthy as possible—and maybe even add some years to your life.
