Curious How Mindful Drinking Can Help You Thrive? 🎉🙌
Click Here
Alcohol and Health

Healthy Habits To Form Now To Boost Your Longevity

September 3, 2023
29 min read
Reframe App LogoReframe App Logo
Written by
Reframe Content Team
A team of researchers and psychologists who specialize in behavioral health and neuroscience. This group collaborates to produce insightful and evidence-based content.
September 3, 2023
29 min read
Reframe App LogoReframe App Logo
Certified recovery coach specialized in helping everyone redefine their relationship with alcohol. His approach in coaching focuses on habit formation and addressing the stress in our lives.
September 3, 2023
29 min read
Reframe App LogoReframe App Logo
Recognized by Fortune and Fast Company as a top innovator shaping the future of health and known for his pivotal role in helping individuals change their relationship with alcohol.
September 3, 2023
29 min read
Reframe App LogoReframe App Logo
Reframe Content Team
September 3, 2023
29 min read

Ever met those awe-inspiring folks who are zipping around in their nineties, still brimming with zest, vigor, and a sparkle in their eyes? You might have wondered, "What's their secret?" They are tangible proof that old age doesn’t have to be a drag. It’s entirely possible to retain our health, mental sharpness, and creativity for decades to come!

But how do we tap into the secret of longevity? We've all seen flashy headlines and glossy ads boasting the latest health fads, claiming to be the golden ticket to such vivacity. From exotic superfoods to ultra-modern fitness routines, there are plenty of promises out there claiming to have discovered the elusive fountain of youth.

Yet, as your 95-year-old jazz dance teacher will tell you, it’s much simpler than that. When we peel back the layers, it often isn't about these trendy tricks. Instead, it's all about consistent, wholesome habits that these nonagenarians have cultivated over a lifetime. Simple, but incredibly effective!

Understanding Longevity

Before diving into the actions we can take, let’s unwrap the science behind longevity. At its core, it isn't about merely counting birthdays. What matters is the quality of those years. This concept revolves around three intertwined pillars:

  • Genetics. Certain genes, when activated, can either speed up aging or slow it down. But genes aren’t the end-all-be-all. They only play a part in the story.
  • Environment. Where we live, the air we breathe, the water we drink encompasses all external factors affecting your health and certainly makes some difference.
  • Lifestyle. Our daily choices—what we eat, how active we are, our stress levels—all contribute significantly to your life span and health span. And while we can't always select our genes or control our environment, modifying our lifestyle is where our power lies.

Let’s talk about those daily habits that can make a monumental difference!

1. Savor The Mediterranean Diet

A favorite among nutritionists, this diet emphasizes fresh fruits, veggies, whole grains, and, of course, olive oil. Multiple studies show that people who follow the Mediterranean diet have a lower risk of diseases like heart disease and diabetes. Plus, it's a culinary journey. Who can resist?

The Mediterranean diet isn't just about tantalizing our taste buds (though it does that exceptionally well). It’s a holistic approach to eating that’s steeped in years of tradition and backed by a vault of scientific research.Multiple studies have lauded the Mediterranean Diet for its potential to:

So, What’s on the Menu?

  1. Veggies and fruits galore. Think of colorful peppers, juicy tomatoes, zesty citrus fruits, and leafy greens. These are not just side actors but stars of the show, providing essential vitamins, minerals, and fiber.
  2. Lean proteins. This diet emphasizes fish and white meat over red meat. Fish, especially fatty ones like salmon and mackerel, are packed with omega-3 fatty acids known for their heart-healthy properties.
  3. Whole grains. Out with refined grains, and in with the wholesome goodness of quinoa, bulgur, farro, and whole grain bread and pasta. They keep us fuller for longer and are rich in nutrients.
  4. Legumes and nuts. Lentils, beans, chickpeas, almonds, and walnuts are staples. Not only do they offer protein, but they also come with a bonus of heart-healthy fats and fiber.
  5. Olive oil is the hero. Instead of butter or other saturated fats, it takes center stage. Rich in monounsaturated fats, olive oil is linked to better heart health and even cognitive benefits.
  6. Herbs over salt. Flavoring food goes beyond salt. Fresh herbs like basil, rosemary, and oregano not only elevate the taste but also pack a punch of antioxidants.

Transitioning to the Mediterranean Diet doesn’t mean an overhaul of your pantry overnight. It's about embracing a gradual shift, savoring each meal, and cherishing the fresh, natural flavors. And the best part? It’s not about deprivation. It's about enjoying food that’s as good for the soul as it is for the body.

2. Sleep Is a Superpower

Aiming for 7-9 hours of uninterrupted sleep can do wonders. Sleep has been scientifically shown to repair DNA, clean out toxins from the brain, and reduce the risk of chronic diseases. Think of it as your nightly wellness retreat.

Sleep is not merely "shutting down.” It’s the body’s prime time for maintenance, restoration, and preparation for the day ahead. Here’s why sleep is our superpower:

Crafting Your Sleep Sanctuary

  1. Set the scene. Your bedroom environment plays a pivotal role. Opt for dim lighting, perhaps from soft bedside lamps or candle-like LED lights. Make sure the room is cool: around 60-67°F (15-19°C) is often recommended.
  2. Silence or soothing sounds. If silence is golden for you, consider soundproofing options or earplugs. If you prefer gentle background noise, white noise machines or apps with calming nature sounds can be a great choice.
  3. Comfort is key. Invest in a comfortable mattress and pillows. Beddings made of natural, breathable fibers can also enhance sleep quality.
  4. Unplug to recharge. In our tech-savvy world, it’s tempting to scroll through social media or watch one more episode. However, the blue light from screens has been scientifically shown to interfere with the production of the sleep hormone melatonin. Try to have a tech-free wind-down at least an hour before bed.
  5. Create a sleep ritual. Creating a pre-sleep ritual can signal your body that it's time to relax. This could include reading a light book, practicing deep breathing exercises, or indulging in some gentle stretches. Over time, this routine will act as a cue, prepping your body and mind for a restful night.

3. The 150-Minute Miracle

Aim to get at least 150 minutes of moderate-intensity aerobic activity every week. Regular exercise is associated with a reduced risk of chronic diseases, improved mental health, and a better quality of life.

Why the specific number? The World Health Organization, along with various other health bodies, recommends at least 150 minutes of moderate-intensity aerobic activity every week. This breaks down to just about 21 minutes a day! When you think of it like that, it sounds pretty doable, right?

Here are the benefits of being active:

Making the 150 Minutes Fly By

  1. Mix it up. Who said exercise has to be mundane? From dancing to brisk walks in the park, cycling, swimming, or even gardening, you can find what you love. The key is to keep moving and keep it enjoyable.
  2. Buddy up. Everything’s better with company! Whether it's a friendly challenge or just having someone to chat with, having an exercise buddy can make time zoom by.
  3. Break it down. If 21 minutes in one go sounds challenging, no worries! You can break it into smaller chunks throughout the day—maybe a 10-minute morning stretch and an 11-minute evening walk.
  4. Set milestones. Have a target in mind, whether it’s increasing the number of steps, mastering a new yoga pose, or cycling an extra mile. Celebrate these achievements to stay motivated!

Incorporating Activity into Your Daily Life

  1. Take the stairs. If it's a few floors up, skip the elevator and get those legs working.
  2. “Deskercises.” If you have a desk job, there are several exercises you can do right from your chair or during short breaks.
  3. Family fun time. Make activity a family affair. Be it a weekend hike, a playful game of tag, or even a kitchen dance-off, it's about bonding and getting fit together.

At the end of the day, the 150-minute recommendation isn’t a rigid rule but a guideline. So lace-up those sneakers, turn up that playlist, and let's make every minute count!

4. Mindfulness and Meditation

Carve out some quiet moments for yourself daily. Research has shown that meditation can reduce stress, lower blood pressure, and even improve your memory and cognitive functions. And if sitting still isn't your thing, try mindfulness practices in everyday activities. The key is to be present.

First off, it's essential to understand that while mindfulness and meditation are close cousins, they're not exactly the same.

Mindfulness is the practice of being fully engaged in the present moment, consciously aware of your surroundings, sensations, and thoughts, without judgment.

Meditation, on the other hand, is a dedicated time set aside to calm the mind, often with a specific focus or technique, which might include mindfulness.

Why embrace the duo?

  • Stress less, smile more. Multiple studies have shown that mindfulness and meditation can significantly reduce stress. By training our minds to focus on the present, we distance ourselves from the anxieties of the past and future.
  • Boost that brainpower. Regular meditation has been linked to improved memory, increased attention span, and even heightened creativity. It's like a gym workout, but for your brain.
  • Emotional equilibrium. It's not about suppressing emotions but understanding and managing them better. This can lead to improved relationships and overall emotional well-being.
  • Better zzz's. Having trouble sleeping? Both practices can enhance sleep quality by calming the mind and reducing sleep-disrupting anxieties.

Getting Started: Tips and Tricks

  1. Baby steps. You don’t need to sit for hours on end right off the bat. Starting with just 5 minutes a day can make a difference.
  2. Set the scene. Find a quiet spot where you won't be disturbed: a cozy corner of your room, a peaceful park, or even a quiet cafe.
  3. Guided sessions. If you're unsure about where to start, there are numerous apps and online resources offering guided meditation sessions, suitable for both beginners and pros.
  4. Routine ritual. Like any other habit, consistency is key. Set aside a specific time daily, be it after waking up, during lunch breaks, or before bed.
  5. Mindful moments. Remember, mindfulness can be practiced anywhere, anytime. Eating, walking, or even doing household chores…turn these activities into opportunities to be present.

As you delve deeper into the world of mindfulness and meditation, you might want to explore specific practices like loving-kindness meditation, body scan techniques, or transcendental meditation. Each comes with its own set of perks.

5. Stay Curious, Keep Learning

Remember that feeling as a kid when everything was a wonder? When every new day was a puzzle waiting to be solved, a story waiting to be told, a discovery itching to be made? While growing up often comes with responsibilities and routines, the magic of curiosity doesn’t need to fade.

Keeping that spark of curiosity alive and committing to lifelong learning can do wonders for our brain's health and longevity, fending off cognitive decline.

The benefits of staying curious include:

  • Cognitive boost. Continual learning keeps the brain active, much like how exercising keeps the body fit. It challenges the mind, strengthens neural pathways, and can even help create new ones.
  • Memory muscle. Regular mental workouts, such as tackling a new subject or skill, can improve memory and decrease the risk of cognitive decline as we age.
  • Mood elevator. Learning something new can offer a sense of accomplishment. This boosts self-esteem and can increase overall happiness and life satisfaction.
  • Stay socially connected. Joining classes or groups can introduce you to new friends, fostering connections. Social interactions are known to benefit mental and emotional well-being.

Ways to Feed Your Curiosity

  1. Book it. Dive into a novel genre, subscribe to an interesting magazine, or join a local book club. Reading broadens horizons without even stepping out of the house!
  2. Classes and workshops. Whether it's pottery, coding, a new language, or salsa dancing, local community centers or online platforms often offer a plethora of courses.
  3. Museum meanderings. Museums aren’t just for school trips. They’re treasure troves of knowledge and insights, and many offer workshops and lectures for adults.
  4. Travel (even virtual!) While physically traveling is a fantastic way to learn about cultures, virtual tours and online documentaries can also transport you to new worlds.
  5. Tech and apps. There are countless apps designed to challenge the brain, from puzzles and strategy games to ones that teach new skills.
  6. DIY projects. Ever wanted to grow your own veggies, build a bookshelf, or make handmade soap? Now's your chance! DIY projects provide hands-on learning and a tangible reward at the end.
  7. Engage in debates and discussions. Sharing ideas, listening to different viewpoints, and understanding new perspectives can be incredibly stimulating.

It’s easy to get stuck in a routine. Days blend into weeks, weeks into months. By introducing new experiences, not only are you giving your brain a workout, but you're also breaking the monotony. It doesn’t have to be something grand: a new recipe, a different route to work, or listening to a new podcast genre can do the trick.

6. Embrace Social Connections

You've heard it time and time again: "No man is an island." But have you ever paused to really consider why? Relationships are at the heart of longevity — we are social beings that thrive on relationships, friendships, and meaningful interactions. Studies have shown that strong social connections can boost mental and physical health, reduce stress, and even extend life. It's about quality, not quantity. Cherish deep and meaningful connections.

Here’s the science behind social ties:

Building & Nurturing Connections

  1. Frequency over quantity. You don’t need a massive friend list or be the life of every party. Regular, meaningful interactions, even with a smaller circle, hold the key.
  2. Quality time. It's not about how much time you spend but how you spend it. Engage in activities that foster deeper connections: a heart-to-heart chat over tea or collaborating on a shared hobby.
  3. Digital detox. While technology keeps us connected, it's essential to balance digital interactions with face-to-face ones. There's something irreplaceable about a genuine smile or a comforting hug.
  4. Community involvement. Join a club, volunteer, attend workshops or local events. Immersing yourself in your community can open doors to new relationships and strengthen existing ones.
  5. Rekindle old bonds. Reach out to old friends or distant family members. Reminisce about shared memories and create new ones.
  6. Listening ears. Being a good listener is gold in any relationship. It fosters trust and understanding while deepening the bond.

It's natural for relationships to have ups and downs. However, the strength of a connection isn’t judged by the absence of conflicts but by the ability to navigate them effectively. Effective communication, understanding, and empathy are crucial.

Embracing social connections isn't about filling our social calendars to the brim. It's about filling our lives with genuine interactions that warm the heart, stimulate the mind, and enrich our existence. So, the next time you feel that urge to cancel on a coffee date or put off that call to a loved one, remember the magic these connections bring us.

7. Nature: Your New Wellness Partner

Remember when our parents would tell us to go outside and play? It wasn’t just to give them some peace and quiet; there’s a unique power that we tap into when we immerse ourselves in nature. Whether it’s the hush of the woods, the rhythm of ocean waves, or the simple charm of a local park, nature beckons with open arms. And the benefits of heeding its call? They're vast and scientifically fascinating:

  • Mental clarity. Ever noticed that after a walk in the woods or a stroll by the sea, your mind feels sharper? Nature acts as a cognitive refresh button, helping to clear mental fog and boost creativity.
  • Emotional elixir. Natural surroundings can elevate mood, reduce feelings of anxiety, and act as a balm against the stresses of modern life.
  • Physical perks. Apart from the obvious benefits of outdoor exercise, being in nature can lower blood pressure, reduce heart rate, and ease muscle tension. And let's not forget the bonus of that sun-kissed vitamin D!
  • Sleep enhancer. Regular exposure to natural light can help regulate our internal body clocks, leading to improved sleep patterns and overall rest.

Tips To Bond With Nature:

  1. Morning ritual. Start your day with a dose of the outdoors. Even a 10-minute morning walk or some stretches in your garden can set a positive tone for the day.
  2. Nature dates. Instead of the usual café meet-ups, consider nature picnics, beach outings, or hikes with friends and family.
  3. Gardening gratitude. No forest nearby? No worries! The simple act of tending to a plant or garden can offer many of nature's benefits. Plus, it's immensely satisfying to watch something grow under your care.
  4. Digital downtime. Take occasional tech breaks. Leave your phone behind and truly immerse yourself in the surroundings. Let nature be your playlist and screensaver for a change.
  5. Nature journal. Carry a notebook during your nature outings. Jot down observations, doodle, or even press leaves and flowers. It’s a wonderful way to forge a connection and keep memories alive.
  6. Local nature clubs. Joining a nature or hiking club can be a fantastic way to explore new places and meet like-minded individuals. Together, you can marvel at the wonders the great outdoors has to offer.

While it's tempting to snuggle indoors during colder months, nature's beauty is ever-present. Snowy landscapes, the crisp winter air, or even the charm of autumn leaves…they all have a story to tell. So invest in suitable outdoor gear, and let every season be your reason to step out.

A Life Full of Meaning

Life, with its myriad of surprises, joys, and challenges, is a precious gift. By integrating these habits into our daily routines, we’re not just adding years to our life but life to our years. So here's to a brighter, happier, and longer journey filled with many more surprise parties, joyous moments, and cherished memories!

Summary FAQs

1. What’s the significance of the Mediterranean Diet for longevity?

The Mediterranean Diet, rich in fruits, veggies, whole grains, olive oil, and lean proteins, has been linked to numerous health benefits. Regularly following this diet can reduce the risk of chronic diseases and contribute to a longer, healthier life.

2. How does sleep influence longevity?

Sleep acts as the body's natural restoration phase. Getting 7-9 hours of quality sleep nightly aids in cell regeneration, boosts immunity, reduces stress, and sharpens cognition. Consistent good sleep can enhance overall health and longevity.

3. Can exercise really be a "miracle" for a longer life?

Absolutely! Committing to at least 150 minutes of moderate exercise weekly can work wonders. It improves cardiovascular health, maintains body weight, reduces the risk of chronic diseases, and boosts mental well-being, all contributing to a longer lifespan.

4. Why are mindfulness and meditation highlighted for longevity?

Engaging in mindfulness practices and meditation regularly can reduce stress, lower blood pressure, and improve emotional well-being. These practices foster a balanced state of mind, positively impacting overall health and life span.

5. How does continuous learning benefit our brains as we age?

Staying curious and continuously learning stimulates the brain, strengthening neural pathways and even forming new ones. It aids in improving memory, reducing cognitive decline, elevating mood, and even fostering social connections.

6. Why is it crucial to maintain and nurture social connections?

Strong social ties have been linked to numerous benefits, including better heart health, improved mood, enhanced immunity, and even a longer life. Nurturing these connections can significantly boost emotional and physical well-being.

7. What are the benefits of spending time in nature?

Nature offers a therapeutic touch to both mind and body. Regularly connecting with nature enhances mental clarity, uplifts mood, offers physical health benefits like reduced blood pressure, and even improves sleep patterns. It's a holistic approach to wellness and longevity.

Jumpstart Your Health With Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Call to action to download reframe app for ios usersCall to action to download reframe app for android users
Reframe has helped over 2 millions people to build healthier drinking habits globally
Take The Quiz
Our Editorial Standards
At Reframe, we do science, not stigma. We base our articles on the latest peer-reviewed research in psychology, neuroscience, and behavioral science. We follow the Reframe Content Creation Guidelines, to ensure that we share accurate and actionable information with our readers. This aids them in making informed decisions on their wellness journey.
Learn more
Updated Regularly
Our articles undergo frequent updates to present the newest scientific research and changes in expert consensus in an easily understandable and implementable manner.
Table of Contents
Call to action for signing up reframe app
Relevant Articles
No items found.
Ready to meet the BEST version of yourself?
Start Your Custom Plan
Call to action to download reframe app for ios usersCall to action to download reframe app for android users
5 Star Reviews
Downloads (as of 2023)
a bottle and a glass
Drinks Eliminated

Scan the QR code to get started!

Reframe supports you in reducing alcohol consumption and enhancing your well-being.

Ready To Meet the Best Version of Yourself?
3,250,000+ Downloads (as of 2023)
31,364 Reviews
500,000,000+ Drinks eliminated
Try Reframe for 7 Days Free! Scan to download the App