Your Cheat Sheet for a Longer, Healthier Life

Did you guys hear about the 105-year-old man who recently set a world record for biking 14 miles in an hour?

First of all, just to be alive at 105 is amazing. But to be cycling up a storm in front of a packed

track in Paris? I mean. Incredible. This man, Robert Marchand, credits his long, athletic life to eating lots of fruits and vegetables, not smoking, drinking wine in moderation, exercising daily, going to bed at 9 p.m. (guess I’m not the only one!), and reading to keep his mind active.

I’ve always been fascinated by habits we can put into practice now that can will us live longer, healthier, happier lives. If you haven’t read Blue Zones, I highly recommend it - the book examines communities around the world that have an extraordinarily high percentage of centenarians, then dives deep into what habits help them live up to a decade longer (think:

A similar article came out in Women’s Health magazine last month, so I decided to summarize it for you (and for me). Here are the study-supported things you can do to live longer … and a few you might want to give up so you can make it to a hundo. See you in 2050!


+10 years: Having a dog. A dog increases your activity levels and brings you joy.

+8 years: Having a purpose – job, kids, etc.

+8 years: Having a satisfying sex life. ‘Nuff said.

+7.5 years: Having a close circle of friends and spending time with them at least once a week.

+7.5 years: Eating leafy greens and berries. Aim for six 2-cup servings of greens and two 1-cup servings of berries each week.

+6 years: Being optimistic and grateful

+6 years: Flossing

+5 years: Getting enough vitamin D. Aim for 600 IU daily (egg yolks, canned tuna, D-fortified milk and OJ)

+5 years: Drinking in moderation. That means one drink a day, people. #wahhh

+4.4 years: Working out. Aim for two to four hours of moderate or vigorous exercise per week.

+4 - 7 years: Volunteering at least 30 minutes per week.

+3 years: Sleeping at least 7+ hours per night.

+2.2 years: Eating omega-3 fatty acids (salmon, sardines). Aim for two 3.5 servings per week.

+1.8 years: Walking at least 10 minutes every day.

+1.5 years: Eating nuts. Aim for one ounce per day.

+5 months: Going to church or another social group, like a book club.



-10 years: Smoking.

-10 years: Being stressed all the time. Try meditating 20 minutes each day to chill out.

-4.6 years: Drinking soda. Just don’t.

-1.5 years: Binging on TV for more than two hours per day.


Thoughts? Any other tips on how to live a longer, happier life? Would love to hear 'em!


Posted on February 22, 2017 and filed under Lifestyle.