5 DAILY HABITS THAT CAN HELP YOU LIVE LONGER, BACKED BY SCIENCE

Here's a question worth asking: How do you want to live your best years? Longevity isn't just about adding candles to the birthday cake-it's about having the energy, vitality and joy to celebrate every single one of them. The wonderful news? Science shows that simple, doable habits can help you feel younger, stronger and more vibrant at any age. We spoke with experts about the easy changes you can make today for healthy aging and a life filled with possibilities.

Have breakfast earlier

We get it-sometimes when you wake up, the last thing you want to do is start your day with food. But new research shows it may be just what you need for your health.

A new study in Nature's Communications Medicine followed the self-reported eating timing of nearly 3,000 UK adults between the ages 42 to 94 for an average of 22 years. Those who ate meals earlier had better survival. After 10 years, 89.5 percent of early eaters were still alive compared to only 86.7 percent of late eaters. Eating breakfast later was not only tied to lower survival but also worse health, such as anxiety, depression, fatigue and oral health issues.

Jennifer Brown, MD, a dual board-certified physician in family medicine and obesity medicine, explains why early eating is connected to living longer.

"Eating breakfast earlier helps us maintain a normal circadian rhythm, which is essential for our health," says Dr. Brown. "We have an increased metabolic rate and better insulin sensitivity earlier in the morning, so eating earlier helps us metabolize our food more efficiently with lower spikes in glucose levels."

As for when you should aim to have your meals:  "The best time of day to eat breakfast is within an hour of waking or by 8 am, and the last meal of the day should be consumed by 6 pm for optimal health," says Dr. Brown.

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Eat more spicy foods

If you love a little kick in your food, you're in luck! Research shows that spicy foods aren't just delicious-they may actually help you age more slowly.

A study published in Nutrition Journal followed the self-reported spicy food habits of 7,874 adults in China, ages 30 to 80, for about 2-3 years. Researchers found that those who ate spicy foods 3–5 days per week aged more slowly than non-spicy eaters. On average, their overall biological age was about 0.7 years younger, and their metabolic age was about 0.8 years younger. 

You may be wondering what biological and metabolic age are and how they compare to your chronological age when it comes to health. Kavin Mistry, MD, an academic neuroradiologist and author of Primal Health Design, explains it.

"Chronological age is the number on your driver's license," says Dr. Mistry. "Biological age is how old your cells and systems actually function. It reflects DNA methylation, inflammation levels, telomere length and organ health."

Your metabolic age falls within your biological age.

"Metabolic age is a specific slice of biological age," adds Dr. Mistry. "It measures how well your metabolism is running compared to your peers. A slower metabolism with high insulin resistance makes you "older" than your years. A flexible, efficient metabolism makes you younger. Both biological and metabolic age are better predictors of disease risk and mortality than chronological age."

So what's the connection between spicy foods and slowing down your internal aging process? "It's thought that capsaicin, a main compound in chili peppers, decreases overall inflammation and cellular damage while improving metabolism," says Dr. Brown. "These factors help slow down aging."

Dr. Brown has recommendations on incorporating spicy foods into your diet safely.

"I advise starting with milder spices and gradually increasing the heat as tolerated," says Dr. Brown. "If the heat of the spices is too intense, pairing them with dairy products or starchy foods can decrease the burn. I also recommend avoiding very spicy foods on an empty stomach."

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Other simple strategies for longevity

These expert-approved tips are simple but effective. 

Pour into your relationships

"Longevity is not a solo sport," says Dr. Mistry. "Strong social connections reduce mortality more than quitting smoking. Join groups, nurture friendships and invest in family bonds. Community regulates stress, provides purpose and literally lengthens life."

Prioritize physical activity

"Staying active decreases the risk of falls, promotes independent living and reduces the risk of many health problems, such as cardiovascular disease and stroke," says Dr. Brown. 

Within the realm of physical activity, Dr. Mistry specifically recommends strength training. "After age 50, muscle loss accelerates," says Dr. Mistry. "Strength training stimulates muscle protein synthesis, preserves bone density and supports metabolic health. Strong muscles are like longevity insurance. They keep you mobile, burn glucose and reduce frailty risk."

Start your day with sunshine

"Go outside in the morning light," says Dr. Mistry. "Wake up and move with the sun. This anchors your

circadian rhythm, improves sleep quality and optimizes hormones like melatonin and cortisol. A well-set clock equals better repair and longevity."

The beauty of these healthy aging strategies? You can start any of them today. Whether it's enjoying your breakfast a bit earlier, adding a kick of heat to your lunch or taking a morning walk in the sunshine-each small step is an investment in a healthy future.

Keep scrolling for more health stories!

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

2025-10-05T21:36:18Z