Easy Habits That Help You Live Longer, According to Science

We asked medical experts for the most impactful things you can do right now to live longer—and stay healthy enough to really enjoy your golden years.

Go for a jog

Among all the things you can do to achieve longevity, one of the most critical is to exercise. Aerobic activity, like running, is crucial for getting your blood pumping and your heart working. A recent study showed that a one-hour run adds seven hours to your life, up to four hours per week. People who run have a 25 to 40 percent reduced risk of early death, and live about three years longer, the study says. Of course, people who run are often healthier in general, but running appears to have its own health benefits. "Running helps burn off or keep blood sugars normal, which is important because they keep your kidneys, eyes, nerves and blood vessels healthy," says Jennifer Kuca Hopper, MS, an exercise physiologist and director of employee wellness, worklife, and fitness at Piedmont Healthcare. Running also regulates blood pressure, increases lung capacity, reduces stress, and increases bone density, she says.

Eat more plant protein

A recent study from Harvard found that people who ate a diet high in processed meats like sausage and hot dogs, were at a higher risk of death—but those who got their protein from plants had a lower risk, especially of heart disease-related deaths. "The study said that for every three percent increase in calories from plant protein there was a reduction in risk of death by 10 percent," says Shayna Komar, RD, a dietitian at Piedmont Healthcare. Plant proteins supply all nine amino acids the body can't make on its own, and "unlike animal proteins, plant-based proteins can help lower blood pressure, lower risk of heart disease, and decrease risk of cancer," she says. Find out the top 10 sources of plant protein.

Get more sun—but not too much

The "sunshine vitamin"—vitamin D, that is—has been shown to fight to disease, improve bone health, and ward off depression. One study even found it to extend lifespan (of a worm, but still) by 33 percent. But because vitamin D comes from the sun, and our modern lives don't let us spend much time outside, we might not be getting enough. Concerns over skin cancer are well-founded, and sunblock is generally a good idea. But, "getting 15 to 30 minutes of sun exposure a day should be adequate for vitamin D production," says Jyotir Jani, MD, a primary care physician with Piedmont Healthcare. "Of course, that is not through sunbathing but by being outside with normal clothing." Here are more weird ways the sun affects your body.

Eat nuts

Although you may think nuts are unhealthy because they are calorically dense, the exact opposite is true—they can actually extend your life. A study from Harvard found that daily nut-eaters were 20 percent less likely to die during the study. Specifically, the rates of death from cancer, heart and respiratory disease were reduced. Other research has shown walnuts have a huge role in heart health because of the amount of antioxidants they contain. They can also boost brain health, says Barbara Shukitt-Hale, PhD, a USDA Scientist in the Laboratory of Neuroscience and Aging at the USDA/Human Nutrition Research Center on Aging at Tufts University. Plus, nuts are a great source of plant-based protein, Palinski-Wade says. Here are four more reasons to snack on nuts.

Don't smoke

You probably know this one already. "Smoking cessation is the single most important action that an individual can take regardless of age," Dr. Jani says. It's the leading preventable cause of death in the US, according to the CDC, and the cause of almost every severe health issue, from heart disease to cancer. "Not to mention smoking makes you age faster with increased wrinkles!' Dr. Jani says. In addition, "smoking literally causes internal damage to your genetic code as well as blood vessels and multiple organ systems." And although vaping may be used as a tool to help smokers quit, the jury is still out on its safety, so it's better not to start. These are the 23 best ways to quit smoking.

Drink alcohol in moderation

Heavy drinking increases health risks, but drinking in moderation—particularly red wine—could help you live longer. One study found those who drank lightly (no more than one glass a day for women and two for men) to have reduced risk of death from cardiovascular disease. "Red wine has a small amount of one antioxidant called resveratrol," says Komar. "It is good for overall health, protection from heart disease and decreasing inflammation." Palinski-Wade says wine may also improve blood lipid levels and reduce the risk of dementia. Tap into more benefits of alcohol.

Eat more fruits and veggies, period

The research is clear: If you want to live longer, eat more fruits and vegetables. A recent study from Imperial College London found that those who ate 10 portions of fruit and vegetables a day had the greatest reduction in risk of disease. The study authors estimate 7.8 million deaths worldwide could be prevented every year if people ate this many fruits and veggies—but smaller amounts are beneficial, too. "The vitamins, minerals, and most importantly, the fiber help control satiety so you do not need to eat as much of the animal foods," Komar says. In addition, Dr. Dewar says fiber encourages regular bowel function, which can keep your digestive system working smoothly. "High fiber diets have been found to promote lower cholesterol levels, and reduce the risk of heart disease and certain cancers such as colon cancer," Palinski-Wade says.

Eat berries

Berries are known as one of the best sources of antioxidants, which can help prevent cell damage as we age. "Berry fruit have received considerable attention due to their high concentrations of antioxidant and anti-inflammatory phytochemicals," Dr. Shukitt-Hale says. "These phytochemicals have the ability to alter cellular function by reducing oxidative and inflammatory stressors. Their bioactive properties have the potential to prevent or delay brain aging." In other words, they can help prevent age-related cognitive decline, she says. In addition, Palinski-Wade says they can prevent cancer and heart disease.

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The Key to Weight Loss Isn’t About What You Eat…It’s About WHEN

It may feel chic and European to dine at 9 p.m., but it could mean a bigger waistline over time. Here's what you need to know.

There are a surprising number of everyday habits that could be contributing to weight gain, from drinking diet soda to not getting enough sleep. But here’s an easy one to control, according to new findings presented at the SLEEP 2017 conference.

Apparently, people who make a habit of eating meals later in the day increase their chance of obesity, even if they’re not eating any more than they would have earlier.

For the meal-timing study, researchers created two conditions—daytime eating that consisted of three meals and two snacks consumed between 8 a.m. and 7 p.m., and delayed eating that consisted of three meals and two snacks eaten between noon and 11 p.m. All participants had a healthy body mass index (BMI), and for the study they ate the same diets and slept for nearly seven hours every night. A fitness regimen was included for both groups.

After an 18-week period, the delayed eaters showed weight gain, slower metabolism, and increases in insulin and cholesterol levels, and the earlier eaters did not. Late-day eating was also associated with “metabolizing fewer lipids and more carbs,” study author Namni Goel, PhD, of the University of Pennsylvania Perelman School of Medicine told MedPage Today. “The study provides some of the first experimental evidence that prolonged delayed eating promotes weight gain and a negative profile for fuel oxidation, energy metabolism, and hormonal markers, in normal weight adults.”

And Dr. Goel would expect to see even larger effects in people who already obese or have metabolic syndrome.

It’s been previously established that a lack of sleep can cause weight gain, but this study also showed that meal timing can affect sleep, so eating late is a one-two punch that leads to packing on pounds. Researchers don’t yet understand why metabolism rates are affected by eating later, but they do know that people suffering from insomnia or who sleep erratic hours because of their jobs are often most affected by the consequences of late-day eating.

Dr. Goel hopes more research can be conducted on a much larger scale, with a larger variety of participants, but for now she encourages us to stick to an earlier dining schedule—starting with breakfast around 8 a.m.—to prevent unnecessary weight gain.

“This is a behavioral intervention that, I think, could be beneficial and would be easy to implement in one’s own life,” Dr. Goel says. “Even if people can’t do it all of the time, most of us could do it 80 percent of the time.”

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This Is the Secret to Making Amazing DIY Microwave Popcorn

Most of us have enjoyed the buttery goodness of microwave popcorn by simply unfolding a bag and pressing the “popcorn” button. Unfortunately, that buttery goodness can be a chemcialized butter flavor with additives and ingredients that less healthy than popping corn the old-fashioned way. Microwave bags aren’t much better either. When bags of microwave popcorn are heated, they emit fine and ultrafine particles that may come with health risks, Yifang Zhu, associate professor of the environmental health sciences department in UCLA Fielding School of Public Health, told Time. Exposure to high levels of the chemicals found in the bags has been linked to lung disease among those who work in popcorn manufacturing, Time reported.

We asked Sonali Ruder, MD, who is also a chef and blogger at thefoodiephysician.com how to make an amazing (and simple) bag of healthy microwave popcorn. Here’s the recipe she gave us.

Microwave Popcorn

Makes 1 serving

Ingredients:

1/4 cup popcorn kernels*

1/4 teaspoon oil

Pinch of salt

Yellow and white popcorn are a bit different in appearance but not in nutrition profiles. Yellow kernels are larger and take longer to cook. They also have a tougher hull and chewier. White is smaller, lighter, and crispier than yellow. Choose a non-GMO variety like Bob’s Red Mill.

Directions:

Toss the popcorn kernels in a small bowl with the oil and a pinch of salt. Pour the contents into a brown paper lunch bag. Fold the bag over a couple of times and then fold the corners in so that the bag doesn’t open during cooking.

Place the bag upright in the microwave and set the “cook” button for about 2 minutes. Turn off the microwave when the popping slows down to about two kernels between pops – otherwise, you risk scorching it.

Take the bag out of the microwave and open it carefully, watching out for hot steam. Pour the popcorn into a bowl and toss with seasonings of your choice. The heat will maximize the absorption of the seasoning’s flavor.

Personalize Your Popcorn

The beauty of this recipe is its so versatile. The basic recipe is tasty on its own but you can the toppings are limited only by your taste buds. What’s also fun about this recipe is that it makes an individual portion so everyone can make their own bag, the way they like it! Set out melted butter, olive oil or toasted sesame oil, spices, cheeses and dried fruit and have everyone sprinkle on their own combos. Here’s some ideas:

Savory Combos

• Italian seasoning and Parmesan cheese
• Rosemary and Parmesan
• Crumbled seaweed crisps
• Nutritional yeast (non-dairy, cheesy option) with cumin
• Wassabi, low-salt soy sauce and sesame oil
• Paprika, cumin and cayenne pepper

Sweet Combos

• Cinnamon sugar
• Melted peanut butter and mini-chocolate chips
• Cocoa powder and coconut flakes
• Dried fruit and mini-dark chocolate chips

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This Is How to Bake a Box Cake When You’re Missing One or More of the Ingredients

Box cakes are a simple alternative to breaking out all the baking supplies in your home. They’re effortless; most recipes call for just water, oil, eggs, and in some cases, butter. So what do you do when you’ve mixed the water and oil and just realized you don’t have any eggs? Follow these simple substitutions.

If you’re missing eggs, try pureed fruit. Because eggs help your cake to rise and keep it moist, they can be difficult to replace. Fortunately, most box-cake mixes include powder leavening agents that will pick up some of the slack. Replace each egg your recipe calls for with one smashed banana or 1/4 cup unsweetened applesauce. Note that the change in ingredients could slightly disrupt the texture of your cake, or the amount of time it takes to bake.

If you’re missing oil, try melted butter. Some experts say using melted butter as a replacement for oil improves the taste and texture of box cakes. Use the same measurement of butter as the recipe calls for in oil.

If you want to replace water, try milk. If you’re baking a white cake, consider adding milk instead of water. This simple swap will add density and flavor to your cake.

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Fruit Juices That Are Healthier Than You Thought

Orange juice: Prevents inflammation

Drinking a couple of glasses of OJ prevents the inflammation that can be triggered by a fast-food breakfast, making damage to blood vessels less likely, research shows. The protective effect may come from the juice’s high levels of flavonoids, plant pigments with anti-inflammatory properties. Drink a few ounces along with these healthy breakfast ideas.

Lemonade: Thwarts kidney stones

Several studies suggest lemonade can help ward off kidney stones, a painful problem that’s on the rise. If you’ve had kidney stones, cut your risk of a recurrence by as much as 90 percent with a daily dose of lemonade: Mix four ounces of lemon juice with two liters of water; drink straight up or sweetened, says Roger L. Sur, MD, director of the University of California, San Diego, Comprehensive Kidney Stone Center.

Grape juice: Boosts brain function

It’s a good source of anthocyanins, antioxidants that seem to enhance brain function. In one study, older adults who drank Concord grape juice daily for 12 weeks showed significant improvement on memory tests. These weird brain exercises can also help you get smarter.

Cranberry juice: Keeps your urinary tract healthy

At just 45 calories per cup, cranberry juice can prevent urinary tract infections and improve cardiovascular health, thanks to its powerful flavonoid antioxidants. Just make sure you're not not drinking "cranberry juice cocktail," as this drink is loaded with unnecessary sugar and calories. Here are other natural remedies for UTIs.

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9 Tricks to Jump-Start Weight Loss

1.Jot it all down

Before you start overhauling your eating habits, record everything you drink and eat. Many apps and websites can help or you can use tried-and-true pen and paper. Note trouble spots that you’ll need to address, like that mid-afternoon snack. This whole process will jump-start weight loss by making you feel more accountable for what you eat every day. “This is the single most important thing you can do when you’re watching your calories,” says Paige Waehner, a certified personal trainer, author of The About.com Guide to Getting in Shape, and the Exercise Expert at About.com. “I have so many clients who think they're eating healthy, but having to write down every bite makes you aware of those extra calories we eat without even realizing it. Just an extra handful of nuts could cost you more than 100 calories.”

2 Blab to the world

Don’t keep your weight-loss goals a secret. Better your chances of quick weight loss (and long-term diet success) by spreading the word to friends and family about your new diet. It will help motivate you and increase your accountability. “Almost no one succeeds without support from the people around them,” says Malia Frey, MA, CPT, CHC, the Weight Loss Expert at About.com. “Asking for help is the most important part of your weight-loss program.” Just be sure to tell the right people. “Share with people who are going to encourage you, not hold you back,” says Jay Cardiello, health strategist and star of ABC’s My Diet Is Better Than Yours. You may also want to find a buddy with a similar goal. You can encourage one another when times get tough, work out together, share your progress, and swap advice. Don’t be counter-productive by comparing your weight loss with that of your friend, such as questioning why she’s losing weight faster than you.

3.Purge your kitchen

Review your food diary and toss any temptations lurking in your kitchen. “Put some thought into what foods might be your triggers,” says Phyl London, a Level IV Master Trainer specializing in Pilates and Group Exercise instruction who created Bodiphy®, a program that brings you through Pilates, Barre, strength, and alignment training. “Chocolate and ice cream can be in my house for days and I won’t overeat them,” says London. “For me, I can’t have tortilla chips, pretzels, or pita chips in the house. Those are the kinds of foods that I would overeat if I came home tired from a long day at work.” Then restock with healthy fare like vegetables, fruits, whole grains, lean meats, and low-fat dairy foods. “Get creative when you set up your fridge,” says Frey. “Put healthy low-calorie snacks in front so you’ll see them first when you open the refrigerator door. Then put less healthy foods away in drawers and low shelves so you see them less often.” Here's how to organize your kitchen so you eat healthier.

4.Map out your meals

Proper planning could mean the difference between sticking with your diet or bailing after a couple of weeks. On Saturday afternoon, scan cookbooks, magazines, and websites to figure out what healthy foods and recipes you’ll eat for the coming week. On Sunday, grocery shop armed with a list. Then spend the rest of the weekend doing food prep, like cooking/freezing meals or chopping up vegetables. Check out these morning habits of naturally thin people.

5.Plan a treat

Maintain motivation by rewarding yourself. For example, promise yourself that after you make it to the gym five times in a week or lose five pounds, you’ll treat yourself to a nonfood reward like a manicure, massage, or movie.

6.Set goals that are basically fail-proof

You want specific, short- and long-term goals that are attainable. That way you’re more likely to stick with your diet. Don’t expect instant results like losing 20 pounds in a week. “I tell people it takes four weeks to feel better, six week to see some differences, and really a full eight weeks to see a lot of changes and long-term results,” says London. Goals shouldn’t just focus on weight loss, adds Waehner. “Set goals to work out a certain number of times a week so you have something tangible to check off your to-do list,” she says. “Seeing how many workouts you get in each week will motivate you to keep going.” Have you tried any of these 30 proven weight-loss tips?

7.Whatever you do, don't binge

You may try to get in that last bowl of Rocky Road while you can. But it’s not a good idea to binge on unhealthy foods right before you start a diet. It will only be counterproductive to your success. Here's how to train your brain to hate junk food.

8.Talk with your healthcare provider

Speak with your doctor about the best ways she thinks you can lose weight. She can advise whether any of your health conditions or medications may interfere with your ability to lose weight. She could refer you to a nutritionist to help you make healthy food choices or a trainer to help get your exercise plan on track.

9.Finally, sneak in exercise

“Diet will only take you so far,” says Waehner. “Eventually, you’ll reach a plateau and exercise is the best thing you can do to boost your calorie burn.” Exercise helps you build lean muscle tissue and lose more fat, which helps change your body composition, Waehner adds. “Muscle is more metabolically active than fat. The more you have, the more calories you burn all day long,” she says. “I recommend that people just get more active,” says London. She suggests to her clients that they take the stairs instead of the elevator, walk to work if possible, ride their bike, play outdoors with their kids, or walk the dog. Jennifer Giamo, a nutritionist, certified personal trainer and founder of New York City-based Trainers in Transit, recommends incorporating exercise into your workday. “Walk over to a coworker instead of sending an email,” she says. Wear a fitness tracker to track your steps, aiming for 10,000 non-exercise-related walking steps a day. Here are 16 ways to lose weight walking.

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