The fountain of youth may be a myth, but there are real ways to enjoy a long, healthy life at every age. Our Best
Health® wellness team and lifestyle medicine expert Dr. Teresa Hardisty, MD, with Sharp Rees-Stealy Medical
Group, offer quick tips to support your longevity and overall health.
Enjoy a balanced diet.
In San Diego, we're lucky to get a delicious variety of fresh fruits and vegetables year-round. They're
good sources of vitamins, minerals and fiber that help improve your health from the inside out. Frozen
fruits and veggies are packed with nutrients and frozen at the peak of ripeness, so they're also a great
choice.
“Overall, less than 30% of longevity is predicted by genetics,” Dr. Hardisty says. “Good nutrition can
have a positive impact on your overall health.”
Eating more whole grains fruits, vegetables, legumes and nuts lowers your risk for chronic disease and
helps you to maintain your weight and general health.
Try this: When you can, reach for in-season and locally grown produce for extra
freshness. These 10
San Diego farmers markets are the perfect place to start.
Make time for movement.
Regular exercise can help lower your risk of heart disease and stroke, the Centers for
Disease Control
and Prevention (CDC) say. Move more and sit less to stay active throughout the day.
If you're between the ages of 18-64, the CDC recommends getting 150 minutes of moderate-intensity
activity
per week. That's about 30 minutes a day, five days a week. Brisk walking, dancing, biking and gardening
all
count. Don't forget to include two days of strength training exercises to maintain your muscle and prevent aging-related
bone loss.
“You can improve your strength and balance with everyday movements,” Dr. Hardisty explains. “Leg strength
in particular is correlated with longevity partly because it helps with fall prevention.”
Try these:
- Stand on one leg while brushing your teeth.
- Use a standing desk or countertop for computer work.
- Walk during long phone calls.
- Choose stairs instead of elevators.
- Get on and off the ground for gardening.
- Have an “exercise snack,” or a quick exercise break, such as doing a few squats when you get up
from sitting.
Before you start a new exercise routine, check with your doctor to make sure it's right for you.
Stay connected.
Staying in touch with your loved ones and being active in your community supports a longer, healthier
life. Your relationships with friends and family, colleagues and neighbors can offer support
during the
good and bad times.
“According to Harvard psychiatrist Robert Waldinger, having 1-2 strong relationships in our 50s helps
both
your mental and physical health as you age,” Dr. Hardisty says. “Having strong relationships is
correlated
with better health choices, such as nutrition and physical activity. For many people, our relationships
are
part of why we would want to live longer in the first place.”
Social connection can help improve healthy eating and physical activity, sleep quality, and your anxiety,
depression and stress management, the CDC says. Loneliness is tied to poor health, but social connection
is linked to longevity and well-being.
Try this: Schedule a monthly video call with your loved ones, join a book club or
volunteer at a local nonprofit to build connections and give back to your community.
Prioritize your mental health.
Your mental health isn't just limited to your moods and emotions: It can even affect your physical
health. When you're stressed or anxious, you might get headaches or feel more pain in your body,
have
high blood pressure, or have trouble sleeping. A behavioral health provider, like a therapist or a
psychiatrist, can help.
Dr. Hardisty also recommends practicing
meditation to support better sleep quality and blood pressure.
Try this: Find a provider in
your network with just three steps, no referral needed.
If you need support urgently, don't wait: Call or text the Suicide and Crisis Lifeline
at 988 or dial 1‑800‑273‑TALK (8255).
Keep up with your preventive care.
Getting preventive care, like screenings and vaccines, improves your overall health. Your provider
checks for diseases early, which can make them easier to treat. It also helps to prevent diseases to
bolster your long-term health.
“Childhood vaccines save approximately 1 million lives each year in the United States,” Dr. Hardisty
notes. “In addition, between 1975 and 2000, about 6 million cancer deaths from breast, cervical,
colorectal, lung, and prostate cancers were avoided in the United States due to screening and
prevention.”
Did you know your annual well visit is covered under your preventive care benefits? When you visit,
ask your primary care provider questions and share any changes to your health. Your annual wellness
visit may be different from your annual physical. If you have questions, please check with your
provider.
Try this: Bring your preventive
care checklist to your next appointment. It's a
helpful guide to share with your doctor to ensure you're on track with your health. Your doctor
will determine which options are best for you.
Support longevity with Best Health®
Our no-cost Best Health wellness program offers tools and resources to help you feel your best throughout
your life. To get started: