9 Science-Backed Longevity Hacks for Women That Cost Little to Nothing

Longevity is a popular topic these days. You might see tips and tricks in your social media feed or hear about a new fad from a friend. Not every secret to a longer life is tried and true. Look for ideas that have scientific evidence behind them. Skip the ones that might stretch your wallet thin or stress you out trying to finish them. The best tips for a longer life will allow you to have fun and feel healthier all along the way.

Sleep gives your body a chance to reset. While you get shut-eye, your body is hard at work recovering. Your brain processes and stores memories and toxins get flushed away. Injuries and muscles get repaired. Important hormones are released, and your muscles relax. If you don’t get enough sleep, you could be at a higher risk for heart attack, diabetes, dementia, and other health conditions. It’s best to aim for at least seven hours of sleep every night. 

Simple tweaks can help you catch some ZZZs. Set the same wake-up and wind down time every day — even on weekends. Make sure your bedroom is dark. Avoid alcohol, which can hurt your sleep quality. Stop looking at screens at least 30 minutes before you go to sleep. If you have ongoing trouble falling or staying asleep, talk to your doctor about options.

Healthy eating may promote healthier aging. Eat a lot of fruits, vegetables, beans, nuts, and whole grains. Your body will thank you. Plant-based diets offer a number of health benefits, like enhanced immune system function and reduced inflammation. Don’t forget to add some lean protein and low-fat dairy. Eat fiber to help regulate your weight as well as blood pressure, blood sugar, and cholesterol levels. At the grocery store, check out the canned vegetables section and pick out options low in sodium. Frozen veggies last a long time and are also packed full of nutrients. 

Exercising offers loads of benefits for both your physical and mental well-being. Staying active improves your heart health. People who are physically active in middle age may live years longer than those with sedentary lifestyles. Aim to exercise at a moderate to vigorous pace for at least two-and-a-half to five hours a week. Even moving for around 15 minutes a day may help extend your lifespan. Vary your routine for further benefits. Next time you’re ready to move, consider trying a new exercise video or take a hike instead of walking on the treadmill.

Building muscle isn’t just for gym rats and body builders. Consistent strength training may help reduce your risk of early death from heart disease and serious neurological conditions like dementia. Spend up to two hours each week focused on strength training if you can. Enhance your strength through at-home exercises like push-ups and squats. Use dumbbells and resistance bands to get even more out of each rep. Combine resistance training with aerobic exercise for maximum benefits. Find a routine that works for you — the biggest gains come from keeping it up over the years.

Walking, standing up, or stretching during your day are sneaky ways to add in movement, even when you don’t have time to do an exercise routine. Sitting too much is linked to weight gain, diabetes, some forms of cancer, and even early death. It may slow down your metabolism and impact your body’s ability to maintain healthy blood sugar, body fat, and blood pressure levels. Every little bit of movement counts. If you work at a desk, set a timer for 30 minutes. Then, get up and take a lap around the office or house or do a few stretches. Try moving in place while you view your favorite show, instead of lounging on the couch.

An optimistic outlook can help you stay healthy as you age and reduce your risk of disease. A positive perspective may benefit your physical health, especially your cardiovascular system. New research suggests optimism may slow down aging at the cellular level. It is also linked to improved mental health. You can work to develop a more positive outlook. Spend time with other people and build community. Write three things you are grateful for each night before bed. Listen to a positive visualization meditation for a few minutes every day. 

People who find purpose in their lives may live longer. A sense of purpose can help create a sense of well-being, reduce stress levels, and also promote resilience amid life’s challenges. It may also reduce your risk of disease. You can develop a sense of purpose at any stage of life. Practice writing down a few goals you would like to achieve over the next year. Break down each goal into doable steps. Volunteer for a cause meaningful to you. Sign up for a class to gain a new skill, or check out a book on an unfamiliar subject from your local library.

Making new friends and staying in touch with old friends and family is essential to a meaningful and healthful life. Regular social time is linked to a reduced risk of chronic disease and helps prevent loneliness and isolation. Start small. Call an old friend in another city, or schedule a coffee date with a neighbor. If you can, make social time a regular part of your life. Schedule a time each week that you call the same friend, or make a plan to volunteer with the same group of people a few times each month.

Stay proactive about your health to make sure you catch any issues early. Take charge of scheduling annual physical exams, and talk to your doctor about any new symptoms. Ask your doctor about preventive screenings you might be eligible for. Those may include screenings for different forms of cancer, diabetes, and heart disease. Screening may be able to detect serious conditions early. Check with your health insurer to learn more about coverage for preventive screenings. If you do not have health insurance, you may be able to get affordable screenings at a Federally Qualified Health Center (FQHC). You can find an FQHC near you at findahealthcenter.hrsa.gov.

There is no way to tell exactly how long you will live. It may be tempting to buy into fads that promise a longer life. Be cautious of tools that come with a hefty price tag and little scientific evidence. Instead, look at your lifestyle and daily routines. How do you feel throughout the day? Which activities leave you in an upbeat mood and feeling physically well? Keep up the good work, and consider trying out a new science-backed tool or two. No one-size-fits-all plan will save the day, so find what works best for you and stick with it.