5 Easy Ways to Support a Longer, Healthier Life

Living a long and vibrant life isn’t just up to fate—your everyday choices have a huge impact on how well you age. With just a few consistent habits, you can feel more energized, strengthen your body, and enjoy more quality time with the people you love. Here are five practical strategies to help you embrace the journey toward longevity.

1. Choose Foods That Nourish You

Your diet lays the foundation for how your body performs and ages. Eating with purpose can help you stay resilient and ward off illness.

Want to know how your diet stacks up? Try the Food Health Score quiz. Then check out the Eat Right, Feel Great! Course for personalized nutrition tips and coaching to elevate your eating habits and support long-term wellness.

Start with a few basics:

• Add a rainbow of fruits and veggies to your meals. They’re loaded with nutrients and antioxidants that help fight aging.

• Reach for whole foods like nuts, seeds, legumes, and fish. These provide healthy fats and protein to protect your cells.

• Cut down on sugary and highly processed foods, which can trigger inflammation and raise your risk for chronic issues.

• Tune in to how food makes you feel. If you feel sluggish after eating, it might be time to rethink your meals.

2. Keep Your Body Moving

Regular movement supports your heart, mind, and muscles—no gym membership required.

• Aim for at least 15 minutes of walking each day to boost circulation and reduce stress.

• Incorporate strength training a couple of times a week to preserve muscle and bone health.

• Include stretching or yoga to improve flexibility and prevent stiffness.

• Most importantly, make it fun. Whether it’s dancing, hiking, or chasing your kids around the yard, find ways to move that you enjoy.

3. Make Sleep a Priority

A good night’s sleep is essential for both body and brain. Poor sleep can increase the risk of memory problems, heart issues, and even weight gain.

• Stick to a consistent sleep schedule, even on weekends.

• Power down your screens at least an hour before bedtime—blue light can mess with your body’s natural melatonin production.

• Set up your bedroom for sleep success: keep it dark, cool, and quiet.

• If you’re waking up groggy, experiment with your bedtime routine. A few small tweaks might make a world of difference.

4. Cultivate Meaningful Connections

Strong social ties are linked to better health and a longer life. In contrast, isolation has been shown to raise the risk of illness and early mortality.

• Make time to connect with loved ones, even if it’s just a quick phone call.

• Get involved in activities that bring you joy and let you meet new people.

• Show appreciation regularly—kindness strengthens relationships and boosts your mood.

• A supportive social network helps reduce stress and adds joy and purpose to your life.

5. Learn to Manage Stress

Ongoing stress can take a serious toll on your health, speeding up aging and compromising your immune system. Learning to manage it effectively can extend both your years and your quality of life.

• Try simple breathing exercises or daily meditation to calm your mind.

• Spend time outside. Even a short walk in nature can lower stress levels.

• Make time to laugh—watch a comedy, share a funny story, or find humor in everyday life.

• Identify your stress triggers and build healthy coping strategies. You may not avoid stress entirely, but you can choose how you respond to it.

Living longer doesn’t mean following a rigid plan. It’s about making intentional choices, one step at a time. By learning the real science behind nutrition, staying active, sleeping well, nurturing relationships, and finding peace in daily life, you can create a future that’s not just longer—but better.