10 ways to Add Healthy Decades to Your Life With a Lifestyle-Centric Approach
Marshall Medical Group • May 19, 2025
Here are 10 evidence-based ways to add healthy decades to your life—focusing not just on longevity, but also on quality of life:
1. Eat a Whole-Food, Plant-Forward Diet
- Prioritize fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Limit processed foods, red meats, and added sugars.
- Diets like the Mediterranean or Blue Zones diet are linked to long, healthy lives.
2. Exercise Regularly
- Aim for 150–300 minutes of moderate aerobic activity or 75–150 minutes of vigorous activity per week.
- Include strength training at least twice weekly.
- Movement helps reduce risk of heart disease, diabetes, cancer, and dementia.
3. Get Quality Sleep
- Strive for 7–9 hours of restorative sleep per night.
- Poor sleep is linked to obesity, heart disease, and shorter lifespan.
4. Manage Stress
- Chronic stress harms heart, immune function, and mental health.
- Practices like meditation, deep breathing, yoga, and time in nature are effective.
5. Maintain Strong Social Connections
- Loneliness increases mortality risk as much as smoking or obesity.
- Prioritize relationships with friends, family, and community.
6. Avoid Tobacco and Excess Alcohol Intake.
- Smoking is a leading cause of preventable death.
- If you drink, do so in moderation: up to 1 drink/day for women, 2 for men.
7. Stay Mentally Active
- Engage in lifelong learning, reading, puzzles, or creative activities.
- Cognitive stimulation helps protect against dementia and cognitive decline.
8. Maintain a Healthy Weight
- Obesity increases risk for heart disease, cancer, and diabetes.
- Focus on sustainable habits, not crash diets.
9. Get Regular Health Screenings
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10. Cultivate Purpose and Positivity
- A sense of purpose and a positive mindset are linked to better health and longer life.
- Engage in meaningful work, volunteering, hobbies, or spiritual practices.
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