Move more. Eat more healthily and Stress less. Many of us know these healthy habits are linked to a longer lifespan, but putting them into practice – and sticking to them – is another thing entirely.
This is where micro habits come in. These small, simple lifestyle tweaks are realistic for most people yet can have a big effect on your risk for age-related diseases and disability.
1. Cut Back on the Sugar
“If you drink coffee every day, making it without sugar is a fantastic micro habit,” says Kamal Wagle, MD, a board-certified Geriatrician with Hackensack University Medical Center in New Jersey, and an Associate Professor at the Hackensack Meridian School of Medicine in Nutley, New Jersey.
“Excessive sugar consumption is linked to a host of chronic diseases, so this small change can have a significant impact on your long-term health,” he says.
Indeed, high levels of added sugar – that is sugars and sweeteners added to foods, as opposed to sugar that exists naturally in whole foods like milk and fruit – are linked to obesity, type 2 diabetes and heart disease.
“Even putting less sugar in your drink is helpful,” says Marilyn Gugliucci, PhD, a Professor and the Director of Geriatrics Education and Research at the University of New England College of Osteopathic Medicine in Biddeford, Maine, and the Board Chair of the Gerontological Society of America.
“For example,” she says, “if you currently add 3 teaspoons of sugar to your coffee, start by cutting down to half that amount. Stick with that for a week or two, then reduce that further until you’re adding little or no sugar.
2. Choose Whole Fruit Over Juice
A diet of mostly whole, plant-based foods is strongly linked to longevity.
Swap your morning orange juice for a whole orange to increase the amount of vitamins, antioxidants and fibre you’re getting,” says Aanand Naik, MD, a board-certified geriatrician and health outcomes researcher, and the Director of the Institute on Aging at UTHealth in Houston.
Unlike fruit juice, the nutrients in whole fruit boost gut health and lower inflammation, according to a research review comparing whole fruit and 100 percent fruit juice.
“This lowers the risk of colon cancer,” Dr. Naik says. And eating more fibre is also linked to a lower risk of heart disease and type 2 diabetes.
3. Swap Deli Meats for Roasted Chicken or Turkey
“Deli meats may be an easy, high-protein lunch option, but most are very high in sodium and preservatives,”
Dr. Wagle says.
Processed meats like these are linked to high blood pressure and heart disease. They can also increase your cancer risk, too.
“Opting for freshly roasted chicken or turkey is a leaner and healthier protein choice,” Wagle says.
Or try meatless sandwich alternatives, such as hummus and nut butters.
4. Sprinkle Ground Flaxseed Into Your Dishes
“Ground flaxseed is a highly nutritious food for longevity,” Wagle says. Just 1 to 2 tablespoons (tbsp) packs in fibre, omega-3 fats and lignans, a type of antioxidant that helps protect against cell damage and inflammation.
Research shows that regularly eating ground flaxseed may lower cholesterol, reduce blood pressure, manage blood sugar, and improve gut health – about 1 to 2 tbsp per day is considered a healthy amount of flaxseed to take daily.
Flaxseed is also highly versatile. “You can easily incorporate it into muffins, breads, and even your morning oatmeal,” Wagle notes. Other ideas include mixing it into soups or sauces and blending it into your morning smoothie.
5. Seek Out Opportunities to Move
“Staying physically active is key to longevity,” Dr. Naik says. “Over time, even small amounts of movement can have meaningful benefits.”
In one meta-analysis of more than 135,000 people with an average age of 64, researchers estimated that adding just five extra minutes of brisk walking could prevent 10 percent of premature deaths.
Naik recommends building walking into your day, so it’s not an “extra” thing to do. For example, you can park further from the supermarket, take the stairs instead of the lift, and walk your dog.
6. Schedule an Annual Check-up
“Living a long, vibrant life means staying on top of your health, and one of the best ways to do this is by getting a yearly physical exam,” says Faika Zaniani, PhD, a Professor and an Associate Dean for Research in Gerontology at Virginia Commonwealth University in Richmond, Virginia.
Examination can include preventive screenings, which can detect health problems early (when they’re easier to treat) and help you address risk factors like high blood pressure.
“Going every year is important,” Zanjani says, “because then your doctor can see changes over time in things like your weight or blood pressure, which may be the first sign of a health issue.”
7. Cut Off Caffeine After Lunch
Sleep is a time for your body to heal and restore itself, and getting at least seven hours of quality shut-eye each night is consistently linked to a lower risk of chronic disease and early death.
It’s clear this is easier said than done though, as one-third of adults fall short on this recommendation.
“One small step you can take toward better sleep is by stopping drinking caffeine by the early afternoon,” says Kara Watthanasuntorn, MD, a board-certified Geriatrician and the Medical Director at the Center for Better Aging in Chicago.
Caffeine stays in your body for several hours after you consume it, which means drinking it too late in the day could interfere with your sleep. That may be increasingly true as you age, since the body’s ability to clear caffeine tends to slow down.
Each person’s caffeine tolerance is a bit different, but if you go to bed around 10 p.m., a good rule of thumb is to cut off caffeine by about 2 p.m.
If you’re tempted to reach for a caffeinated pick-me-up in the afternoon, try boosting your energy instead with a healthy snack, a quick walk, or a large glass of water.
8. Do One Social Thing Every Day
Loneliness is a major health risk, especially in older adults. So staying socially connected as you age is linked to lower rates of depression and chronic disease – plus it may help keeep dementia at bay.
“Even small ways of staying connected can make a difference,” Dr. Watthanasuntorn says. “That could look like calling or texting a friend or family member, going to religious services, or attending a community meeting or gathering.”
Even “micro interactions,” like chatting with the cashier at the supermarket can help.
9. Balance on One Leg While You’re Standing in Line
“Practising balancing is crucial for maintaining core body strength as we age to prevent falls,” Gugliucci says.
This is important because falling is the leading cause of injury-related deaths for older adults.
Falls can also cause debilitating injuries like hip fractures, which are the most common cause of traumatic brain injuries.
If you’re not into going to the gym, look at how you can add a few balance exercises into your everyday activities.
“For example,” Gugliucci says, “stand on one leg while waiting in line at the supermarket – just make sure there’s a stable object nearby that you can easily grab if you need to.”
“By incorporating small, intentional habits into your daily life, you are creating a powerful foundation for a long, healthy, and vibrant life,” Wagle says. “Remember, consistency is key. It’s the small, repeated actions that lead to the most significant and lasting results.”
SOURCE: Everyday Health
