…by Debra Whitman, Chief Public Policy Officer at AARP and Author of The Second Fifty: Answers to the 7 Big Questions of Midlife and Beyond
When you think about living longer and staying mentally sharp, what comes to mind first? It might be the “5 healthy habits” – exercise, a good diet, healthy body weight, no smoking, and limited or no alcohol. These are definitely important. Women who practice all five by age 50 live, on average, 14 additional years, while men gain 12 years—and the time is more likely to be free of major medical problems such as cancer and heart disease. Adopting even one healthy habit adds two years to our lives.
I’ve spent my career working to support healthy aging, and I knew about those 5 healthy habits. But while writing The Second Fifty, I learned about new evidence for other beliefs and behaviors that are just as important to healthy longevity.
First, our mindset about aging really matters. Studies conducted over decades by Yale epidemiologist Becca Levy showed that, on average, people with positive views of aging live 7.5 years longerthan those with the most negative views and have fewer strokes and heart attacks, shorter recovery times after disabling illnesses, and lower risk of Alzheimer’s disease. This advantage remains even after controlling for things like socioeconomic status, age, health, and gender.
We can improve our mindset by becoming aware of negative attitudes about aging and the language we use and hear from others. Make lists of older people we admire and positive attributes of ourselves that have come with age. It might also help to know that negative expectations of aging simply don’t correlate with reality for many older people. On the whole we tend to fare better emotionally in our later decades, less likely to be troubled by anger, sadness, and fear. AARP’s own research found that people in their seventies and eighties were almost twice as happy as those in their forties and fifties.
Second, good relationships benefit our health. A long-running Harvard Study found that the best predictor of health and well-being for people in their eighties wasn’t cholesterol level or blood pressure but having had good relationships in their fifties. On the flip side, chronic loneliness and social isolation may shorten our lives by up to 15 years. Research by Julianne Holt-Lunstad of Brigham Young University has linked loneliness and isolation to weakened immune functioning, higher blood pressure, raised levels of stress-related hormones, and increased inflammation—all implicated in many chronic illnesses. Loneliness, isolation, and living alone are more deadly than obesity or physical inactivity.
Given how important relationships and social connections are, we should be proactive about connecting. Ask someone to go for a walk or coffee, or join a neighborhood group. Even “peripheral” acquaintances—people met at community events, your grocery store clerk—are associated with increased physical activity and better mood.
Finally, maintain a sense of purpose. Purpose is strongly correlated with living longer, regardless of our gender, race, or ethnicity. It can come from work, hobbies, volunteering, family, caring for a pet—whatever makes life meaningful. When we have a sense of purpose, we may be less reactive to daily stresses and more inclined to focus on the bigger picture. We may also be more likely to practice healthy behaviors such as exercise and preventive medical care. A sense of purpose is often linked to staying socially engaged and being physically and cognitively active—all associated with improved health and greater longevity.
Improving our chances of a longer, healthier life isn’t just about passing up dessert or grinding away on a treadmill. Staying mindful of the growth that comes with aging, nurturing relationships, and feeling a sense of purpose don’t just improve our health, they add depth and meaning to our lives.
