Your Guide to a Healthier, Happier, Longer Life

One study of older Japanese, Australian, Greek and Swedish people found legumes to be the only food that lowered mortality risk — by 7-8 percent for every 20 grams consumed daily (cup of cooked beans is about 85 grams). 

You’ve heard it before, but that’s only because research has shown repeatedly, over decades now, that a Mediterranean- style diet rich in vegetables, fruit, fish and healthy oils is linked with heart, brain and telomere health—leading to longer life.

60. Cut meat, add beans

Many of the centenarians studied by BlueZones.com eat meat only about once a week. Those in the study who tended to live longest built their diet around, yes, beans. 

61. Make time for tea

Increased tea consumption has been linked with lower inflammation levels, weight loss and reduced cancer risk in a number of studies. Green tea has been shown to be more beneficial than the black variety.

MANAGING YOUR TEAM

62. Throw a party

And cherish the opportunity to hang out with your tribe. A review published in the Proceedings of the National Academy of Sciences found that strong social relationships had positive physiological effects, such as lower inflammation, while isolation had an even harsher negative effect on participants’ blood pressure than diabetes.

63. Say some hard goodbyes

A study found that people who are in positive close relationships may have a lower risk of heart disease than those who are entangled in negative ones. 

64. Be a caregiver for yourself, too

Older adults who provided care to loved ones and experienced regular bouts of “caregiver strain” had a 63 percent higher mortality risk than noncaregivers, according to a study in the journal JAMA. If you’re primarily responsible for the needs of a parent or spouse, be sure to give yourself care, too.

65. Apply all of this relationship info to social media

A 2017 Pew Research Center survey found that more than a third of Americans 65 and older now use social media, which means you’ve probably discovered just how toxic it can be. Consider reducing your exposure and using it only to keep up with family.

Marriage has been linked to better health and longer life for a variety of reasons — not the least of which is, you lasted all these years without killing each other.

67. Make time for romance between the sheets

A 2017 study found that sexual intimacy in couples is associated with longer telomeres. 

CONTROL YOUR ENVIRONMENT

68. Use your smartphone’s full potential …

Your phone has the power to keep you connected and also to be a data center for your health. Patient-generated health data — info from your phone or wearable devices — can now be used to customize medical care. Ask your doctor what kind of data or apps might be useful.

69. … But not in the car

A study at Wayne State University found that older drivers are much worse than younger drivers when texting while driving. During a test, almost 40 percent of those 25 to 34 wandered out of their lanes while texting. Among people 45 to 59, the incidence was 100 percent. 

70. While we’re on the subject, beware that left turn at Albuquerque

Pay extra attention when you’re hanging a louie: More than half of all fatal two-vehicle crashes involving drivers 70 and older occurred at intersections, particularly when a left turn is involved, says the National Highway Traffic Safety Administration. 

71. Wash your hands

And avoid people with head colds. The virus is no joke for older folks.

72. Don’t skip the flu vaccine

A new five-year study found that annual flu shots were just as effective in older adults as in everyone else. So, no excuses.

73. See the bad guys coming

According to the 2018 report from the National Center for Victims of Crime, the crime rate against people 65 and older dropped between 1995 and 2015, but older adults are still at high risk for violent crime. (Women have more than double the risk of men.) Forty-four percent of violent-crime victims in 2015 knew their attacker.

RISE TO CHALLENGES

74. Ask yourself: Do I react well to stress?

If not, it’s time to reevaluate your approach. Research shows big links among chronic stress, chronic inflammation and stress-

related diseases. 

75. Find financial support

A 2017 global survey of 31,240 people found that more than 60 percent of financially struggling workers 50 or older would like to retire as soon as possible, but half expect to be working into their 70s. If that sounds like you, realize that you’re not going through this alone, and find an outlet for your stress. If chronic debt is your issue, consider looking into a financial support group like Debtors Anonymous. For those who need financial planning but can’t afford it, the Financial Planners Association offers free financial counseling in many of its chapters; check out onefpa.org. 

A 2018 study analyzed falls in older adults and found the biggest predictors were previous fractures, high body mass, falls in the past year and taking alpha- and beta-blockers. An analysis of stair falls found that intoxication increased head and neck injuries.

77-82. Beware of these 6 other symptoms of financial stress

The 2017 global survey also found that employees who are troubled by their finances are twice as likely to be in poor health as those without money worries. Here are six signs that your financial woes could be creating health problems: 

• You have physical symptoms like back pain, digestive issues, migraines and anxiety.
• You exhibit more absenteeism and less engagement at work.
• Your existing health issues are getting worse.
• You self-medicate with alcohol and drugs at a greater rate.
• You have greater difficulty in quitting smoking.
• Your relationships with loved ones are damaged.

83. Don’t cling to a dying profession

Moving on to something new is the new normal. In an AARP report, about two-thirds of workers 51 and older who changed jobs ended up moving to different occupations entirely. Which may sound stressful until you actually do it and find that you have an exciting new career underway. 

84. Don’t ignore that little pain

A 2015 study found that more than half of those who experienced sudden cardiac arrest had ignored warning signs. Meanwhile, studies have shown that when cancer patients ignored symptoms, it was often because they were busy, or because they didn’t want to make a fuss or waste a doctor’s time. 

SAVE YOURSELF

85. Ride in the back

According to Boeing, the majority of airline fatalities from 2008 through 2017 happened during final approach and landing. And two analyses of the history of air disasters — one by Popular Mechanics in 2007 and another by Time in 2015 — concluded that the rear third of a plane has the highest survival rate.

86. Grab your life jacket

The U.S. Coast Guard estimates that more than 80 percent of people who died in boating accidents would have been saved if they had been wearing life jackets. If your boat capsizes? Stay with the boat — it’s the biggest object rescuers can spot — and if you can, climb on top of it.

87. Calm that doggie

If a fierce dog is coming toward you, the Humane Society has these suggestions:

• Remain motionless, hands at your sides, and avoid eye contact with the dog.
• If the dog loses interest in you, slowly back away until it has moved out of sight.
• If the dog attacks, feed it your jacket, purse, bicycle or anything else you can put between yourself and the animal.
• If you fall or are knocked to the ground, curl into a ball with your hands over your ears and remain motionless. Try not to scream or roll around.

88. Don’t get lost

If you become disoriented in the wild, the U.S. Forest Service suggests the STOP plan.

• Stop: Stay calm, stay put.
• Think: How did you get where you are?
• Observe: Are you still on a trail? What landmarks should you be able to see?
• Plan: If you’re unsure, or night is coming, stay put.

Aside from water, what’s one of the best things to bring on a hike? A whistle.

89. Think young

A study of nearly 6,500 subjects who were 52 or older found that those who felt younger than their years had a mortality rate of 14.3 percent, while those who felt older had a rate of 24.6 percent.

ENGAGE YOUR BRAIN 

90. Define what drives you

Research has shown that purposeful people live longer than their counterparts.

91. Raise your hand …

Folks over 50 who volunteered at least 200 hours in the past 12 months experienced mental health benefits but also were less likely to develop hypertension, a Carnegie Mellon University study reveals.

92. … But only if you really want to

Half-hearted volunteer work isn’t healthy. A Boston College study found that people age 50 and older who had “low or medium” engagement in their work reported even lower well-being than folks who had zero engagement.

93. Find your bridge

A new part-time or “bridge” job in retirement — either in or out of your field — has been associated with fewer major diseases and physical limitations, as well as better mental health.

94. Take a bath in the woods

The Japanese call it shinrin-yoku — “forest bathing,” or taking in the natural world through your senses. This kind of nature therapy can relieve stress and improve immune system function. You don’t need the woods, either; even the local park can help.

95.  Put your best skills to the test — often

People who achieve a state of “flow” with their talents — total immersion, time disappears, no critical voice interferes — have greater long-term happiness than those who don’t. Flow is also predictive of high performance: One study found that winning athletes experienced more flow than losing athletes.

One study showed that having a bucket list isn’t just for kicks—it can make end-of-life planning easier, as all parties, including family and physicians, will be on the same page about your life’s priorities.

97. Hang around kids

When older adults share experience and knowledge with the young, they gain emotional satisfaction and feelings of fulfillment, according to a Stanford Center for Longevity report.

98. Dust off that library card

A study of 3,635 older adults found that book readers had a 23-month survival advantage and 20 percent lower mortality risk compared with nonreaders. Reading was protective regardless of gender, education or health.

99. Pray for longer life

A 2016 study followed 74,534 women for 20 years; those who attended religious services more than once a week enjoyed a 33 percent lower mortality rate than those who skipped church.