9 Easy Changes You Can Make Today That’ll Help You Live to 100, According to Longevity Experts

Sub Out Some Sugar

Sugar can be hard to quit cold turkey, but making smaller swaps over time can help you reduce the amount of sugar you consume—and the amount of inflammation it causes. Angel Planells, a Seattle-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, suggests a few kinder, gentler ways to start reducing your sugar intake:

• Swap one item, like replacing sugary sodas with flavored sparkling water or unsweetened tea.
• Reduce the amount of sugar in recipes, or swap in fruit, cinnamon, or vanilla extract to add flavor without refined sugar.
• Choose healthier treats, like dark chocolate or fruit with nuts, when that sugar craving hits.

Add 15 Minutes of Sleep

Most people aren’t getting enough sleep at night—but you can take baby steps to get you closer to that ideal range. “Sleep is the foundation of everything and helps reduce chronic inflammation,” says Lanie Deppe, fitness coach on personal training app Future. “It could be adding 15 minutes to your sleep every week to get the required 7 to 9 hours a night.”

Introduce a New Healthy Food to Your Mix

Rather than focusing on deprivation and saying no to foods you love, make a small, positive change by adding something new, Planells suggests. She recommends a few of the following categories for some new adventurous eating:

• Foods with Omega-3 fatty acids, like salmon, sardines, chia seeds, and walnuts, which can benefit your brain and heart health.
• Fermented foods like kimchi, yogurt, and sauerkraut, which can support your gut biome health.
• High-fiber foods, which support gut health, regulate blood sugar, and reduce inflammation, including berries, leafy greens, and whole grains.
• Plant-based proteins to reduce reliance on red and processed meats, plus it adds variety and texture to your palate—including beans, lentils, tofu, and nuts.
• Beneficial spices, such as turmeric, garlic, ginger, and cinnamon, which have anti-inflammatory and antioxidant properties, plus the flavors can allow you to stay away from the salt shaker.

Go for a Walk

“Zone 2 cardio—moderate-intensity, steady-state activity like brisk walking, cycling, or swimming—improves heart health and mitochondrial function,” Deppe says. “Natural sunlight exposure plus moving your joints equals a healthy mind and healthy body.” 

Deppe recommends trying to squeeze in 150 to 300 minutes of cardio per week. To help work a little extra walking into your busy life, try parking farther away from your office or a store when you’re shopping, use walking time to listen to an audiobook or podcast, or catch up with your partner or a friend while you’re walking.

Drink More Water

Getting plenty of water can do more than just help you avoid a headache from dehydration. “Staying hydrated helps to aid with our digestion, metabolism, and overall cellular function,” Planells says. Aim to add a glass or two of additional water to your daily routine. One easy way? Drink a glass of water first thing after you wake up.

Take Five Minutes to Meditate

Even the busiest person would be hard-pressed to say that they don’t have five minutes to take for some deep breathing and mindful time. “Stress is another factor that causes inflammation, and adding five minutes of a meditation practice right before bed can also help with your sleep quality,” Deppe says.

Try Some Squats and Pushups

Strength training is important for healthy aging. “Strength training at least two to three times per week helps maintain muscle mass, bone density, and metabolic health,” Deppe says.

But to make the most out of your muscle movement, swap the bicep curls for big-impact exercises. “Prioritize compound movements like squats, deadlifts, push-ups, and rows to engage multiple muscle groups.”

Cook More at Home

Takeout or dining out may be delicious—and a whole lot easier—but restaurant food is often loaded with more butter, salt, and other not-so-good-for-you ingredients that make them calorie dense and may mess with your cholesterol and blood pressure. “Cooking more at home reduces processed food intake and increases control over ingredients,” Planells says.

Find an Active Hobby

Resist the urge to loaf after a hard day, and find something fun that gets you moving, whether it’s a quick game of pickleball, puttering in the garden, or just spending a few minutes tangoing with your partner in the evening. “Find something you enjoy and that fits into your life,” Deppe says. “There’s not just one way to be active and gain fitness.” 

It’s even better if it’s something you can do with friends. “Social connections and community involvement also improve long-term health, so find active hobbies that you enjoy with others.”