Life expectancy in America is 78.7 years according to Data from the National Vital Statistics System.(1) Although it varies from state to state. If you’re an Asian American, your lifespan is expected to be about eight years longer. (2)

Most people say they want to live a longer life, although the number of years is not the only goal. Keep in mind that a long life span is not the same as a quality health span. We want to live a healthier life, longer.

So how do we go about healthy aging? That is the topic on this episode of A Healthy Bite. Nikki and Ashley from The Habit Society are joining me for a discussion about how to make healthy habits stick.

Make note: There are a lot more tips in the blog post than we had time for in the podcast episode, so make sure you listen to this episode as well as read the entire post.

Healthy Habits for a Longer Life

As mentioned in this podcast episode, there are numerous healthy habits you could employ in hopes of extending your life span. The challenge is prioritizing them and being consistent. Depending on willpower alone usually results in failure.

Exercise

Any form of regular exercise is better than none at all. However, there are a few forms of physical activity that have been shown to have specific benefits on a long and healthy life. (3)

1. HIIT or High-Intensity Interval Training – According to Harvard geneticist, Dr. David Sinclair, HIIT exercise induces sirtuin defenses (a class of protein that helps regulate cellular aging) which can defend cells against disease and aging. (This is also true for intermittent fasting.) HIIT training can be done by doing sprints, jumping rope, burpees, or whatever it takes to increase your heart rate for four minutes at a time which will trigger a hypoxic response. This simply means it’s hard to breathe, i.e. you’re working your butt off!
2. Strength train at least twice, but preferably three times per week, allowing a 48 hour recovery period between workouts. Kettlebells, dumbells,  In between strength training days, practice active recovery exercises such as swimming or biking (at an intensity level where you can still have a comfortable conversation.)
3. Yoga – Many studies have been done on the health benefits of yoga. Reduced risk of cardiovascular disease, as well as metabolic syndrome. (4) In addition, yoga is associated with improved mental health.

Yoga has benefits beyond the physical

In a study published in Oxidative Medicine and Cellular Longevity, researchers found that 12 weeks of yoga slowed cellular aging. The program consisted of 90 minutes of yoga that included physical postures, breathing, and meditation for five days a week over 12 weeks. Researchers measured biomarkers of cellular aging and stress before and after the 12-week yoga program and found that yoga slowed down markers of cellular aging and lowered measures of inflammation in the body. Yoga Can Slow Effects of Stress and Aging, Studies Suggest

On a side note, yoga doesn’t have to include spirituality. Of all the yoga classes I’ve been to, it has never been mentioned. Over 90% of people who begin practicin yoga do so for physical exercise, improved health, or stress management. You may even be surprised to know that practicing yoga changes the brain.  

In fact, it helps to prevent your brain from shrinking as you age!

the protection of this gray matter brain volume is mostly in the left hemisphere, the side of your brain associated with positive emotions and experiences and parasympathetic nervous system activity—your “rest and digest” relaxation system. Why Does Anyone Do Yoga, Anyway?

Honorable Mention

According to Blue Zones, by Dan Buettner, many Okinawans practice a dance-like version of Tai Chi. The benefits of practicing Tai Chi are exceptional and it’s especially beneficial for people over the age of fifty. Women who practice Tai Chi can expect protection against osteoporosis, reduced risk of type 2 diabetes, lowered cholesterol levels, and more. 

In addition, Tai Chi is often used to aid in recovery after a heart attack as it helps to lower blood pressure and heart rate as well as cortisol levels. Practicing Tai Chi twice weekly was shown in studies to improve sleep. (5)

People who regularly participated in swimming had a 28% lower risk of all-cause mortality compared with people who did no swimming. This also encompasses deep water running. (10)

Contrast Therapy

Hot and cold therapy has been studied for its health benefits not only for athletes or to recover from injury but also for helping us reach a “ripe old age.” Going from hot to cold, whether you work out or use a sauna and follow up with a cold shower, is associated with increased life expectancy. 

Many people practice contrast therapy in the shower going from hot to cold several times. 

The place I mentioned in the podcast episode was Jeju Sauna. Known in South Korea as jjimjilbangs, this bathhouse has If you get a chance to visit, you can practice contrast therapy by intermittently dipping in the cold water tub and sauna bathing. Make sure to read the “before you go” section to prepare yourself if you do visit!

Sleep

Get enough sleep, quality sleep, and at cooler temperatures. Less than six hours of sleep per night leads to a 10% increase in death risk. (6) Lowering the temperature while you sleep encourages the production of human growth hormone which keeps you younger longer. In addition, it helps improve metabolism, lowers cortisol, and inflammation. Sleeping at cooler temperatures helps you get more restorative sleep because it allows you to get into deep sleep faster.

There are two excellent ways to stay cool at night that I recommend:

1. Sleep naked. Here’s why.
2. Use a chilipad and turn it down before you go to sleep. (I turn mine down to 55-60 degrees Fahrenheit while I sleep!) Listen to a podcast episode about this sleep hack here.

Intermittent Fasting

According to research, fasting one day and eating resulted in a boost in the longevity genes after only three to ten weeks. (7) Dr. David Sinclair says some fasting is better than none and if you’re never hungry, that’s the worst thing you can do. In fact, he says that it’s not so much what you eat as when, i.e. following a specific macro ratio is not as important to longevity as is slightly stressing your body with some intermittent fasting.

In addition, intermittent fasting can help you maintain a healthy weight, which also can add years to your life. Moderate obesity reduces the average lifespan by about 3 years according to Science Daily. (8)

Use a Body Mass Index (BMI) chart to find your healthy body weight and set that as a goal. Implementing the healthy behaviors mentioned in this article and on this podcast episode will 

Eat Veggies

Although we didn’t discuss dietary habits for longevity, following a healthy diet is certainly one of the pillars of a healthy lifestyle.

While intermittent fasting is important, research shows that following a healthy diet such as the Mediterranean Diet lowers the risk of heart disease. It is touted as the world’s healthiest diet. With an emphasis on healthy fats such as olive oil, this diet is also proven to improve brain function, ward off dementia, and strengthen bones.

Eating a Mediterranean Diet also means you get lots of fiber from whole grains and vegetables, which can help with satiety. This way of eating also boasts plenty of antioxidants that detoxify cell-damaging chemicals in your body.

While the Mediterranean Diet is great, a similar but in the opinion of many, better diet, is the Okinawan diet. With a bit less focus on grains, it is predominantly made up of vegetables. Not to mention the practice of only eating until you’re 80% full. Something the people of Japan call Hara hachi bu. (And also a great way to conquer emotional eating.)

One of the findings from the blue zones is that the people in Okinawa, Japan eat plenty of veggies. Around 60% of the Okinawan diet is made up of vegetables while only about 2% of the diet is made up of fish and meat. Stands to reason since eating more vegetables is associated with a lower risk of disease.

Eat more whole foods and less processed foods. Try Hearts of Palm, it’s a Blue Zone approved food that is outside the norm of everyday and so versatile. I love it straight out of the jar or made into a variety of dishes. 

Other Healthy Habits 

• Instead of sitting down when talking on the phone, walk, work around the house, or even doing light gardening. (You can use headphones or just pull weeds with one hand.)
• It’s not always about doing more, so make sure to structure some time for rest, whether that is relaxing in a hammock with a good book, sitting in the sauna, or taking a nap.
• Learn to manage stress, which can cause your body to produce too much cortisol, which puts you at a higher risk for health problems.
• Spend time with people you love, often, enjoy life, laugh more, and make sure to strengthen your sense of purpose. Don’t let your social life consist of social media only.
• Keep your Vitamin D levels in the optimal range.
• Don’t have a negative attitude towards aging, research shows that a positive attitude can result in an 11-15% longer life and optimism is associated with longevity.
• Keep your immune system in peak condition to avoid chronic disease and early death. For each chronic disease or condition, life expectancy is reduced between 0.4-2.6 years. (9)
• Manage conditions such as high blood pressure with diet and exercise as much as possible. Ask your doctor to work with you on this as part of your wellness routine. 
• Grow your own veggies. Not only is it a way to provide food for your table, it’s a good form of nutritious movement.
• Prayer is scientifically proven to make you healthier, no matter the denomination.

Habits to Break

If you plan to experience good physical and mental well-being into your 80’s and beyond, there are a few habits you should break. 

• Smoking. Although you may see some centenarians who say they smoked all their life, it is the exception rather than the norm. Using cigarettes is the most preventable cause of death. (This includes vaping, sorry!)
• Release anger and bitterness. As Elsa sings, “Let it go.” Holding on to unforgiveness can have a negative effect on your health.
• Skimping on sleep and catching up on the weekend. Study after study shows that consistent good quality sleep is one of the pillars of long life.
• Watching too much television is associated with a shorter life expectancy. Research shows that TV viewing time may be associated with a loss of life that is comparable to other major chronic disease risk factors such as physical inactivity and obesity.(11)
• If you tend to be a melancholy person, actively pursue happiness like a hobby, research, discover, and implement ways to be an optimistic person. This takes practice but it can be done. (Make note of the company you keep, if your friend is always dragging you down it might be time to take a break or challenge one another to be more upbeat!) Also, spend more time with people who think positively. We tend to pick up on the attitude of our social networks, so if your spouse is optimistic, spending more time together might help you!
• Don’t fear checkups, but don’t obsess over them either; adequate access to a quality healthcare system can add more than a year to your life!
• Stop living in your comfort zone 24/7, push yourself to try new things, learn new skills and enrich your life through volunteer work.

Books Referenced in this Episode & Article

• LifeSpan Why We Age and Why We Don’t Have To
• Atomic Habits by James Clear
• Japanese Women Don’t Get Old or Fat by Naomi Moriyama

Final Notes:

On a final note, the earlier in life you adopt these healthy habits, the better your chances of adding years, or even decades onto your life. Even if you are a young adult, don’t put off a healthy lifestyle until you have health issues. You can gain quality of life as well as years. As we mentioned in the podcast, preventing these health risks is easier than treating them.

You can also watch this episode if you prefer

Meet the founders of The Habit Society

Ashley: I’m a licensed physiotherapist and am on my way to receiving my holistic nutrition and health coach certificate. I’ve always had a passion for healthy living mainly through diet, exercise, and sleep and I love helping people do the same!

Nikki: I have a business and accounting background, but I’ve always been very interested in psychology and the science of healthy living! 

Sources

Sources mentioned by Nikki and Ashley in the podcast

Transgenic Mice with a Reduced Core Body Temperature Have an Increased Life Span: https://pubmed.ncbi.nlm.nih.gov/17082459/

Association between sauna bathing and fatal cardiovascular and all-cause mortality events: https://pubmed.ncbi.nlm.nih.gov/25705824/

Sources in this article:

1 – https://www.cdc.gov/nchs/fastats/life-expectancy.htm

2 – https://medicalresearch.com/author-interviews/why-do-asian-americans-live-so-much-longer-than-other-ethnic-groups/15884/

3 – Gremeaux, Vincent, et al. “Exercise and longevity.” Maturitas 73.4 (2012): 312-317.

4 – Chu, Paula et al. “The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials.” European journal of preventive cardiology vol. 23,3 (2016): 291-307. doi:10.1177/2047487314562741

5 – Chan, Aileen Wk et al. “Tai chi qigong as a means to improve night-time sleep quality among older adults with cognitive impairment: a pilot randomized controlled trial.” Clinical interventions in aging vol. 11 1277-1286. 16 Sep. 2016, doi:10.2147/CIA.S111927

6 – American College of Cardiology. “Sleeping less than six hours a night may increase cardiovascular risk.” ScienceDaily. ScienceDaily, 14 January 2019. <www.sciencedaily.com/releases/2019/01/190114144152.htm>.

7 – Wegman, Martin P et al. “Practicality of intermittent fasting in humans and its effect on oxidative stress and genes related to aging and metabolism.” Rejuvenation research vol. 18,2 (2015): 162-72. doi:10.1089/rej.2014.1624

8 – https://www.sciencedaily.com/releases/2009/03/090319224823.htm

9 – DuGoff, Eva H et al. “Multiple chronic conditions and life expectancy: a life table analysis.” Medical care vol. 52,8 (2014): 688-94. doi:10.1097/MLR.0000000000000166

10 – https://scholarworks.bgsu.edu/ijare/vol2/iss3/3/

11 – Veerman, J Lennert et al. “Television viewing time and reduced life expectancy: a life table analysis.” British journal of sports medicine vol. 46,13 (2012): 927-30. doi:10.1136/bjsports-2011-085662

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