Your future self will thank you.
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Many people think that life expectancy is largely determined by genetics, but genes play a much smaller role than originally believed. Good news: You have much more control over your longevity! It turns out that environmental, dietary, and lifestyle factors are much bigger keys to living longer and healthier.
Today, we’re taking a closer look at some science-backed habits that support long-term well-being. |
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Be well,
Morgan Mandriota
Newsletter Editor, Healthline |
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Written by Morgan Mandriota
September 25, 2026 • 2.5 min read |
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🍎 Eat plenty of healthy plant foods: This is one practice that people living in Blue Zones tend to share. (Blue Zones are parts of the world in which people generally live longer, healthier lives than elsewhere.) Research also links a plant-based diet to a lower risk of health conditions, such as heart disease, type 2 diabetes, and obesity. No need for a diet overhaul — simply aim to consume a variety of foods, including fruits, nuts, veggies, seeds, and whole grains.
👫 Nurture your connections: Researchers report that staying social and having a strong network can help lead to better health, especially for older adults. In addition to accepting care from your loved ones, make sure to return the favor!
💪 Stay physically active: Most adults should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week, plus muscle-strengthening exercises at least 2 days per week. You could even combine exercise with socializing by joining a dance class or going for walks with a friend.
🧠 Manage stress and anxiety: Easier said than done, we know. But chronic stress may increase your risk of health conditions, such as heart disease and depression. To support your mental health and help reduce stress and anxiety, you can try journaling, practicing meditation, spending time outside, and speaking with a trusted friend or therapist.
😊 Prioritize what makes you happy: Yes, feeling happy can help increase your longevity! A 2023 study found a significant association between happiness and living longer. This could look like finding something that gives you a sense of purpose or just slowing down to romanticize the small things in your life, like your morning coffee.
More tips you can start today: |
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Set aside 30 minutes to spend on a hobby that brings you joy. |
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Call or visit a friend you haven’t seen in a while. |
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Start a sleep routine with a regular bedtime and waking time. |
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Go for a walk outside, or spend some time in a local park. |
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Practice gratitude and mindfulness throughout your day. |
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💌 Over to you: Do you do any of these habits? Are you planning to start any new ones? Email wellnesswire@healthline.com to chime in.
Psst: In case you missed it, this is part of Healthline’s new 14 Habits for Healthy Aging program! Check out the full content series below. |
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| More longevity support |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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