7 Habits and 3 Interventions to Live a Longer, Healthier Life

Luis Vivas
2025-07-30T09:12:04-07:00

By William Clearfield, DO, F.A.A.M.A., D.A.B.M.A., F.A.A.R.F.M. Executive Director, American Osteopathic Society of Integrative Medicine

Introduction

“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not do.” — Mark Twain.

“A-G-E and O-L-D are four-letter words. We prefer “mature.”— Dr. Bill Clearfield.

A-g-e-ing is inevitable. But what is the difference between one who matures gracefully, with a twinkle in their eye and a zest for life, and one who devolves into having poor health, weighed down by chronic illness and fatigue? Why do some people have the drive and energy to live life to the fullest while others with the same abilities, skills, and intelligence devolve into being resentful and frustrated as they age?

People that carry peace and passion age gracefully, preserving health and vitality as they mature. Natural processes, declining physical abilities, cognitive function, and overall well-being often bring challenges. However, those who seek scientific advancements and lifestyle factors show that aging doesn’t equate to a diminished quality of life. With a game plan and proven strategies, you can extend your lifespan and enhance the quality of your years, ensuring you remain filled with energy, purpose, and joy.

This article explores seven essential habits that support well-being and a healthier life into your eighties, nineties, and even at one hundred years of age. From maintaining physical activity to fostering solid social connections, these traits form the foundation of a lifestyle designed to help you thrive well into your golden years.

We will dive into three promising interventions representing the frontier of longevity science. These include cutting-edge supplements like trans-resveratrol, known for its antioxidant properties and ability to activate longevity-related genes, and cyclodextrin, which promotes cellular health and reduces the risk of age-related diseases. Lastly, we discuss the intriguing potential of rapamycin, which mimics the life-extending effects of caloric restriction by modulating critical cellular pathways.

Take control of your future today. Embrace these strategies to extend your life and enhance the quality of every moment.

7 Habits to Cultivate to Live a Longer, Healthier Life

1. Stay Physically Active

Regular physical activity is one of the most powerful tools for maintaining health and vitality as we age. Exercise not only strengthens the heart, muscles, and bones but also sharpens mental acuity and boosts mood, making it an essential habit for healthy aging. The benefits of physical activity go beyond just physical strength—it contributes to overall well-being in several ways:

Reduces depression and stress: Exercise releases endorphins, the body’s natural mood enhancers, helping to alleviate feelings of anxiety, depression, and stress.

Improves sleep: Regular activity promotes better sleep patterns, allowing for deeper, more restorative rest, which is crucial for physical and mental recovery.

Empowers a sense of control: Staying active fosters a sense of independence and control over one’s life, a key factor in maintaining a positive outlook and high quality of life as we age.

Exercise also helps preserve and enhance “executive function,” which includes skills like initiating and completing projects, multitasking, planning, and filtering out distractions. These cognitive abilities are crucial for maintaining an engaged and purposeful life, allowing you to stay sharp and productive as the years go by.

2. Eat a Balanced Diet

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats promotes longevity. These foods deliver essential nutrients your body needs to function at its best. Fruits and vegetables offer abundant vitamins, minerals, and fiber necessary to maintain overall health. Whole grains provide sustained energy and support digestive health, while lean proteins maintain and repair muscles as you age.

Beyond supplying essential nutrients, this diet actively combats inflammation and oxidative stress. Antioxidants in these foods neutralize harmful free radicals, preventing cellular damage that leads to heart disease, cancer, and dementia-type diseases. Phytochemicals in plant-based foods offer protective benefits that enhance your body’s ability to fight disease and maintain optimal health.

The Mediterranean diet emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats. It consistently delivers impressive health benefits. Research indicates that this dietary pattern reduces mortality risk and increases life expectancy. The Mediterranean Diet goes beyond heart health to support brain function and preserve cognitive abilities. It enhances physical health and vitality, making it a powerful strategy for a longer, healthier life.

3. Prioritize Sleep

Quality sleep is essential for overall health and well-being. During sleep, the body repairs tissues strengthens muscles, and supports brain function and emotional regulation. Deep sleep aids in tissue repair, while REM sleep boosts cognitive and emotional health. Sleep also regulates important hormones like growth hormone, which influences cognitive function, and cortisol, which helps manage stress and inflammation. Chronic sleep deprivation increases the risk of obesity, and cardiovascular disease, and weakens the immune system. Experts recommend 7-9 hours of sleep per night. Practicing good sleep hygiene, such as maintaining a consistent sleep schedule and engaging in relaxing bedtime routines, can improve sleep quality and support long-term health and longevity.

4. Manage Stress

Stress is a common part of life, but when it becomes chronic, it can have serious health consequences. High cortisol levels, the body’s stress hormone, can lead to a range of problems, including:

Cardiovascular issues: Increased risk of heart disease, stroke, and high blood pressure due to plaque buildup and elevated cholesterol.

Weight gain: Stress can lead to unhealthy eating habits and weight gain, especially in the abdominal area.

Weakened immune system: Chronic stress can make you more susceptible to infections and autoimmune diseases.

Mental health problems: Stress can contribute to anxiety, depression, and other mental health disorders.

To combat the negative effects of chronic stress, it’s important to incorporate stress management techniques into your daily routine. These may include:

Mind-body practices: Meditation, deep breathing, and yoga can help reduce cortisol levels and promote relaxation.

Engaging in hobbies: Pursuing activities you enjoy can provide a mental and emotional outlet.

Prioritizing self-care: Make time for activities that promote your physical and mental well-being, such as exercise, healthy eating, and sufficient sleep.

By prioritizing stress management, you protect yourself from the harmful effects of chronic stress and enhance your quality of life and long-term well-being.

5. Social Connections

Strong social connections profoundly impact longevity and overall health. Developing and maintaining a supportive network of family and friends enhances emotional well-being directly by providing a sense of belonging, security, and unconditional support. Close relationships serve as a protective barrier against life’s inevitable challenges, reducing stress and mitigating the risk of anxiety, depression, and other mental health disorders.

When a caring and supportive network surrounds you, you experience higher happiness and satisfaction. Positive social interactions trigger oxytocin, the ‘love’ hormone that promotes feelings of contentment and reduces stress. Oxytocin’s effect leads to lower blood pressure, improved cardiovascular health, and increased life satisfaction.

But wait! There’s more! Social connections go beyond emotional support. They play a critical role in physical health and longevity. Loneliness and social isolation are among the most significant predictors of early mortality, particularly in older adults. Individuals who lack strong social connections face heightened risks of chronic health conditions such as heart disease, hypertension, and a weakened immune system. Socially isolated individuals are more likely to develop cognitive decline and have significantly reduced quality and “quantity” of life.

Actively engaging in community activities, maintaining regular contact with loved ones, and cultivating meaningful relationships are proven strategies for promoting longevity and overall well-being. Participating in community events, volunteering, and joining social clubs builds connections while strengthening existing relationships. Regular interactions with family and friends, whether through face-to-face visits, phone calls, or virtual meetups, keep bonds strong and provide consistent emotional support. Moreover, investing time in meaningful relationships, characterized by mutual respect, trust, and affection, leads to a deeper, enriched life. Investing time in relationships fosters a sense of purpose and fulfillment.

Those prioritizing relationships and familial connections actively create robust social networks supporting mental and physical health.

6. Keep Your Mind Active

Consistently challenging your mind with stimulating activities is vital for preserving and enhancing cognitive function. Activities such as reading, solving puzzles, and acquiring new skills drive neuroplasticity—the brain’s remarkable capacity to form new connections and reorganize itself throughout life. Persistent mental engagement fortifies existing neural pathways and promotes the growth of new ones, which is crucial for maintaining memory, attention, and problem-solving skills. Moreover, regular mental challenges enhance your brain’s adaptability, responsiveness to new information, and overall cognitive vigor. Intellectually stimulating conversations enhance cognitive function as seniors use critical thinking and analytical skills. Discussions that demand considering different perspectives, debating ideas, and articulating thoughts stimulate the brain and strengthen neural connections.

The social aspect of mental stimulation sharpens cognitive abilities and promotes emotional well-being by fostering a sense of connection and community. Regular, meaningful interactions with others reinforce memory retention and improve complex information-processing skills. These interactions reduce the risk of cognitive decline and keep the mind active as one age.

Lifelong learning and embracing mental challenges significantly reduce the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s Disease. Individuals who engage in continuous learning and mentally demanding activities experience a slower rate of cognitive decline than those who do not. Incorporating mental exercises into your daily routine, such as solving crosswords, playing strategic games, or learning a new language, provides the ongoing stimulation necessary to support brain health and enhance overall quality of life. By prioritizing these mental challenges, you actively invest in your cognitive well-being, maintaining high mental acuity and resilience.

7. Avoid Harmful Habits

Avoiding harmful habits, smoking, excessive alcohol consumption, and substance abuse directly contributes to a longer, healthier life. Smoking, in particular, is a leading cause of preventable death. Smoking dramatically increases the risk of lung cancer, heart disease, and stroke. Toxic chemicals in cigarettes damage and impair lung function, leading to chronic obstructive pulmonary disease (COPD) and other respiratory conditions. Smoking accelerates the hardening and narrowing of arteries, raising the risk of heart attacks and strokes. Smoking cessation reduces these risks, improves lung function and circulation, and decreases the likelihood of developing cancers.

Excessive alcohol consumption poses serious health risks. Liver disease, cardiovascular issues, pancreatitis, and neurodegenerative diseases are just the tip of alcohol’s destructive sphere of influence. Chronic alcohol abuse directly leads to life-threatening alcoholic hepatitis, cirrhosis, and liver cancer. Excessive drinking elevates blood pressure, weakens the heart (cardiomyopathy), and increases the risk of heart failure and stroke.

Reducing or eliminating alcohol intake safeguards the liver and pancreas, fortifies the heart, and protects the brain. This proactive approach prolongs and enhances quality of life.

Substance abuse, including the misuse of prescription medications and the use of illegal drugs, profoundly impacts both physical and mental health. Substance abuse weakens the immune system, increases the risk of infectious diseases, and contributes to the development of mental health disorders such as anxiety, depression, and psychosis. The physical toll of substance abuse includes damage to the cardiovascular and respiratory systems and an increased risk of overdose, which can be fatal. By avoiding substance abuse and seeking help when needed, you actively invest in your health, ensuring a longer, healthier life marked by mental clarity, physical vitality, and emotional well-being.

Interventions for Longevity

1. Trans-Resveratrol

Trans-resveratrol, a powerful polyphenol found in the skin of red grapes, blueberries, and other nutrient-rich plants, is recognized as a highly effective anti-aging compound. It protects cells from a significant contributor to the aging process: oxidative damage, also known as oxidative stress. Unlike the more common cis-resveratrol, trans-resveratrol is a biologically stable and potent isomer, making it the superior choice for those seeking optimal health benefits.

Oxidative stress occurs when harmful free radicals overwhelm the body’s natural defenses, leading to cellular damage, inflammation, and the development of chronic diseases. Trans-resveratrol effectively neutralizes free radicals, reducing inflammation and preventing the (cellular) wear and tear of aging. This protective action extends from the skin to vital organs, significantly lowering the risk of cardiovascular, respiratory, metabolic, and reproductive diseases. Incorporating trans-resveratrol into a daily routine is a proactive measure to safeguard the body from the damaging effects of oxidative stress.

Trans-resveratrol is critical in generating sirtuins, a group of proteins related to longevity and cellular health. Sirtuins, especially SIRT1, regulate essential cellular processes, including DNA repair, metabolism, and aging. By activating SIRT1, trans-resveratrol supports the body’s natural repair mechanisms, helping cells maintain their integrity and function optimally.

Activated SIRT1 enhances cell energy production, improves organ function, reduces oxidative stress, and improves metabolic health. Trans-resveratrol’s ability to mimic the effects of caloric restriction—known for extending lifespan in various organisms—without drastic dietary changes makes it an ideal option for promoting healthy aging and extending lifespan naturally.

Longevinex’s powerful and effective trans-resveratrol supplement stands out as an exceptional choice. The Longevinex® formula maximizes bioavailability, allowing the body to absorb and utilize trans-resveratrol more effectively. What sets Longevinex® apart is the inclusion of cyclodextrin, a sugar-derived molecule that enhances the stability and absorption of the entire compound, further amplifying it.

Regular supplementation with Longevinex® supports healthy aging by improving cellular function, protecting against age-related diseases, and promoting overall vitality. By incorporating Longevinex® into a wellness routine, you are proactively taking steps to influence the aging process, ensuring longer life and better health and vitality throughout the journey.

2. Cyclodextrin

Cyclodextrin is a cyclic oligosaccharide derived from the enzymatic conversion of starch. Researchers widely recognized cyclodextrin’s ability to form inclusion complexes with hydrophobic molecules. Cyclodextrin’s unique molecular structure improves the solubility and stability of otherwise poorly soluble compounds, making it a valuable excipient in

pharmaceutical and nutraceutical formulations. Cyclodextrin’s ability to enhance drug bioavailability is critical in oral and topical delivery systems, contributing to its widespread use in therapeutic interventions.

Cyclodextrin plays a vital role in cardiovascular health by facilitating the removal of excess cholesterol from cells. It interacts with cholesterol molecules, extracting them from lipid-laden cell membranes and promoting excretion. This process significantly reduces cholesterol buildup, which directly mitigates the formation of atherosclerotic plaques in arteries. Cyclodextrin directly prevents age-related cardiovascular diseases like atherosclerosis, stroke, and coronary artery disease.

Cyclodextrin promotes cellular health by maintaining membrane fluidity and supporting normal cell function. By reducing cholesterol content in cell membranes, cyclodextrin prevents the rigidity often associated with aging cells, enhancing cellular resilience and longevity.

Cyclodextrin enhances the effectiveness of other therapeutic agents. Its inclusion-complexing ability increases the bioavailability of hydrophobic drugs and supplements. Cyclodextrin is an indispensable agent in anti-aging therapies. Combined with antioxidants, anti-inflammatory agents, and other bioactive compounds, cyclodextrin amplifies their therapeutic benefits.

In anti-aging therapies, cyclodextrin is pivotal in improving the absorption and efficacy of the antioxidant and anti-inflammatory compounds curcumin, resveratrol, and coenzyme Q10. Cyclodextrin’s ability to form stable complexes with these molecules enhances their solubility, prolongs their circulation time, and increases their bioactivity, contributing to overall cellular and vascular health.

3. Rapamycin

Derived from the bacterium Streptomyces hygroscopicus, rapamycin, generic name sirolimus, was discovered on Easter Island in 1972 as an antifungal and immunosuppressant agent. Recent research confirms its role as a potent longevity-promoting agent.

Rapamycin inhibits the mechanistic target of the rapamycin (mTOR) pathway, a critical regulator of cellular growth, metabolism, and aging. The mTOR pathway is central to aging biology. mTOR influences protein synthesis and autophagy, defined as the body’s natural cellular repair, renewal, detoxification, and energy regulation.

The mTOR pathway senses nutrient availability and regulates cell growth and proliferation accordingly. When nutrients and energy are abundant, mTOR activity stimulates protein synthesis, lipid production, and cell expansion.

Rapamycin inhibits mTOR complex 1 (mTORC1), slowing growth processes. The inhibition of mTOR triggers autophagy, cell degradation, and recycling of damaged components. Autophagy plays a critical role in maintaining cellular homeostasis by preventing the accumulation of damaged proteins and organelles linked to aging and degenerative diseases. Autophagy is essential for cellular health and longevity. Rapamycin significantly boosts autophagy.

When active, the mTOR pathway accelerates aging. Overactivation leads to age-related diseases, such as metabolic disorders, cancer, and neurodegenerative diseases. Rapamycin decreases the risk of these debilitating aging conditions by inhibiting mTOR and extending lifespan.

Overfeeding, also known as gluttony, is the leading cause of mTOR activation. Restricting calories inhibits mTOR and activates autophagy, slowing cellular processes and extending lifespan. Rapamycin mimics caloric restriction, thus enhancing cellular repair processes and reducing metabolic stress.

Maintaining a balance between mTOR activity and autophagy is essential for cellular longevity. Excessive mTOR activity leads to unchecked cell growth and metabolic dysregulation, contributing to aging. Rapamycin restores balance and reduces cellular damage and metabolic disorders by inhibiting mTOR. Rapamycin-induced autophagy clears damaged mitochondria, misfolded proteins, and other cellular debris, mitigating the progression of neurodegenerative diseases like Alzheimer’s and Parkinson’s disease.

Rapamycin consistently extends lifespan across various species, including yeast, nematodes, fruit flies, and mice. In a pivotal study, even late-life administration of rapamycin increased the lifespan of female mice by 14% and male mice by 9%.

Studies show that lifespan extension enhances physical performance, reduces cardiovascular disease, and lowers cancer incidence. Rapamycin’s ability to stimulate autophagy and optimize metabolic processes makes it a critical intervention for promoting healthy aging and reducing the burden of age-related diseases.

Rapamycin has a strong potential for promoting longevity. Its use, however, requires careful medical supervision. High doses, typically used in immunosuppression for transplant patients, increase the risk of infections, insulin resistance, and glucose intolerance and impair cancer therapies. Lower doses, 5-8 mg administered weekly, retain rapamycin’s longevity benefits while minimizing side effects without compromising immune function.

Rapamycin is a breakthrough in longevity. Rapamycin reduces cellular damage, improves metabolic efficiency, and extends lifespan by inhibiting mTOR and promoting autophagy.

Conclusion

Adopting essential habits and exploring promising interventions can help you live a longer, healthier life. The keys to the kingdom are incorporating regular physical activity, a balanced diet, quality sleep, and stress management into your routine.

The benefits of adding trans-resveratrol, cyclodextrin, and rapamycin to support healthy aging must be considered. Each intervention offers exciting possibilities for extending lifespan and improving the quality of one’s life.

The road to longevity is a holistic endeavor, encompassing lifestyle choices, mindset, and cutting-edge science. At this writing, humanity has just begun to unlock the tip of the longevity spear by prioritizing health and exploring innovative interventions. Stay tuned as we describe other breakthroughs leading to a vibrant and fulfilling life well past one hundred years of age.

Disclaimer:

This blog is for informational purposes only and does not constitute medical advice. The content is not intended to establish a patient-doctor relationship. Always consult a knowledgeable, qualified healthcare provider before deciding about your health or treatments.