How you live your life day to day shapes your mental and physical health in the future. If you’re interested in health, it’s likely not only because you want to feel good and perform today but also to influence healthy aging and longevity. 

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Living long and living well are a privileges not guarantees, yet many of the factors that shape longevity and health span are well within your control. You can’t change your genetics, but you can influence genetic expression and, therefore, the rate of aging, with lifestyle change. 

Living long and living well are a privileges not guarantees, yet many of the factors that shape longevity and health span are well within your control.

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Today’s article will dive into what you need to know about longevity and anti-aging, along with action steps you can take today to support your health and longevity. Continue reading as we explore: 

• Your prescription for a long life
• Longevity diet principles 
• Sleep hygiene advice
• Toxin reduction 
• Stress management techniques
• Exercise and movement
• Healthy aging tips, including cultivating belonging
• How to focus on small changes for significant results

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‍The Foundational Basics of Long Life

Let’s start with health span vs. lifespan. Hint: both are critical. 

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One component of longevity is lifespan, how long you live. And it also encompasses health span, which describes health status and quality of life. While many people in western cultures live longer than average, the last decade (or more) is often with poor quality health, which may include loss of physical function, mental and emotional challenges, and chronic diseases. 

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In contrast, building health foundations today can increase the chances that your later years will not only be abundant, but they will also be active and fulfilling without an accelerated rate of aging and loss of function. Protective behaviors include nutrition, exercise, sleep, stress management, toxin reduction, and more. 

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Plant-Rich Diet, Sleep, and Reduced Toxins

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Diet and Longevity 

While a Western diet that’s high in ultra-processed foods promotes inflammation and obesity, raising the risk of chronic disease and mortality, a plant-based diet is associated with better health and longevity in epidemiological studies. 

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A healthy dietary pattern may look different for each person, depending on cultural traditions, taste, preferences, food access, and other factors. So, there isn’t a single best diet for longevity. However, we can apply the principles of a whole food plant-based diet and personalized nutrition.  (Call us to learn more about Mission YOU and The YOU Diet).

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A plant-based diet emphasizes whole vegetables, fruit, legumes, and grains. These foods provide fiber, vitamins, minerals, and important anti-inflammatory phytonutrients, aiding gut health and microbiome diversity. Protein sources on a plant-based diet can come from both plants and animals. When including animal foods, choose the highest quality options. 

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Sleep

Just as you might follow plant-based diet recipes, good sleep hygiene is the formula for better sleep. Sleep hygiene includes daily lifestyle habits that create a favorable sleep environment such as avoiding caffeine before bed, getting daytime sunlight, and promoting relaxation. For more sleep hygiene tips, read this article. 

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Older adults don’t sleep as well as younger adults, and poor sleep can influence overall aging and brain aging, reducing cognitive abilities and memory. On the other hand, getting enough, high-quality sleep supports detoxification, reduces oxidative stress, and promotes healthy aging. 

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Toxins

Longevity researchers often overlook environmental health, but we know that exposure to toxins accelerates the aging process. Toxins include industrial chemicals, microplastics, and heavy metals that contaminate the food supply, water, air, and products. When toxins enter the human body, they increase inflammation and oxidative stress, contributing to disease development and aging. 

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Stress Management and Daily Movement’s Role

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How to Manage Stress

A poor diet, lack of sleep, and toxins all contribute to stress on the body, as do emotional stressors such as job loss, death, divorce, trauma, and other life events or circumstances. Biological aging accelerates because of stress, and prolonged stress can contribute to disease, shortening lifespan. Therefore, stress management is crucial for longevity and health span. 

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Biological aging accelerates because of stress, and prolonged stress can contribute to disease, shortening lifespan. Therefore, stress management is crucial for longevity and health span. 

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Techniques for managing stress are varied, and it’s worth experimenting and finding what works for you. Strategies include therapy, meditation, self-compassion, exercise, and more.

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Exercise and Movement

Exercise is beneficial for both physical and mental health; it helps prevent age-related chronic disease. Cardiovascular fitness is associated with longevity and lower disease risk, while resistance training is important for lean body mass and bone density. Movement throughout the day and breaking up sedentary periods is essential for blood sugar balance and metabolic health. 

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How a Sense of Belonging Extends Life

Belonging is a human need, and it turns out it’s essential for lifespan health and well-being. Social isolation and loneliness increase the risk for chronic disease and are more prevalent as people age because of physical mobility, moving, deaths of family and friends, and other factors. The link between belonging and health underscores the importance of community and social connections at all ages.  

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Small Daily Changes for Better Longevity 

The foundational categories of health discussed here are the same pieces we help our patients put into place to heal from illness and prevent future disease. It’s not surprising that focusing on health also brings longevity benefits. If you feel overwhelmed and aren’t sure where to start, here are some ideas:

• Adopt a health-oriented mindset. Prioritizing your health today supports longevity tomorrow. Get clear about what you want your life to look like and start training for it now. 

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• Make small changes. Instead of big overhauls, begin with small habits, practice them consistently, and then build upon your plan. 

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• Personalize your approach. Discover strategies in each category that you enjoy and will actually do regularly. 

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• Progress over perfection. Consistency and moving forward are more important than perfection. Shoot for a B+ and call it a day. 
• Get support. Reach out to The Fork for support and personalized guidance. We can help you discover and implement the tools and strategies to optimize your health. 

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Whether you want health and longevity to be around for your grandkids, to keep traveling, pursue new passions, or to simply feel good in your body, developing healthful habits now can slow the aging process and support longevity and health span. Add in functional medicine with The Fork, and you’ll discover a new level of health and vitality. 

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References

1. Longo, V. D., & Anderson, R. M. (2022). Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell, 185(9), 1455–1470. 
2. Herpich, C., Müller-Werdan, U., & Norman, K. (2022). Role of plant-based diets in promoting health and longevity. Maturitas, 165, 47–51. 
3. Rattan, S. I. S., & Kaur, G. (2022). Nutrition, Food and Diet in Health and Longevity: We Eat What We Are. Nutrients, 14(24), 5376. 
4. Mander, B. A., Winer, J. R., & Walker, M. P. (2017). Sleep and Human Aging. Neuron, 94(1), 19–36. 
5. Mesnage R. (2025). Environmental Health Is Overlooked in Longevity Research. Antioxidants (Basel, Switzerland), 14(4), 421. 
6. Epel, E. S., & Lithgow, G. J. (2014). Stress biology and aging mechanisms: toward understanding the deep connection between adaptation to stress and longevity. The journals of gerontology. Series A, Biological sciences and medical sciences, 69 Suppl 1(Suppl 1), S10–S16. 
7. Gronek, J., Boraczyński, M., Gronek, P., Wieliński, D., Tarnas, J., Marszałek, S., & Tang, Y. Y. (2021). Exercise in Aging: Be Balanced. Aging and disease, 12(5), 1140–1149. 
8. Lefferts, W. K., Davis, M. M., & Valentine, R. J. (2022). Exercise as an Aging Mimetic: A New Perspective on the Mechanisms Behind Exercise as Preventive Medicine Against Age-Related Chronic Disease. Frontiers in physiology, 13, 866792. 
9. Feng, H., Yang, L., Liang, Y. Y., Ai, S., Liu, Y., Liu, Y., Jin, X., Lei, B., Wang, J., Zheng, N., Chen, X., Chan, J. W. Y., Sum, R. K. W., Chan, N. Y., Tan, X., Benedict, C., Wing, Y. K., & Zhang, J. (2023). Associations of timing of physical activity with all-cause and cause-specific mortality in a prospective cohort study. Nature communications, 14(1), 930. 

Fortune, D., & Weisgarber, B. (2023). Negotiating Experiences of Belonging Alongside Age-Related Life Transitions. Canadian journal on aging = La revue canadienne du vieillissement, 42(4), 668–677.