Health
To live longer, do these 5 things every day, says a neurologist and aging expert
While certain factors are out of our control, there are some things we can do to extend our lives.
“For the average individual, everyday behaviors under our own control have a greater impact on healthy longevity than genetics,” Dr. Gary Small, a memory, brain and aging expert at Hackensack Meridian Health in New Jersey, told Fox News Digital.
“Even people with a genetic predisposition to developing Alzheimer’s disease can stave off symptoms for years by living a healthy lifestyle,” he added.
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Small, who is also the behavioral health physician-in-chief for Hackensack, shared the five most important behaviors to adopt in order to live a longer, healthier life.
Check out his tips.
A healthy diet can have a major impact on life expectancy by lowering the risk for heart disease, cancer and other age-related illnesses. (iStock)
No. 1: Stay positive
There is scientific evidence that keeping a positive outlook helps us live longer and healthier, Small noted.
“Optimists have fewer physical and emotional difficulties, experience less pain, enjoy higher energy levels and are generally happier and calmer in their lives,” he said.
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“Optimism also has been shown to boost the body’s immune system so that we can better fight infection.”
Research has shown that when people make a conscious effort to be more optimistic, it can actually transform their attitude, Small said.
“Expressing feelings of gratitude can increase levels of optimism,” he added.
No. 2: Get active
Numerous studies have linked regular physical activity to a longer life expectancy.
“Cardiovascular conditioning improves circulation, elevates endorphins and proteins that strengthen brain cellular communication, and boosts heart health,” Small said.
Numerous studies have linked regular physical activity to a longer life expectancy. (iStock)
“Many people find that it is difficult to get started, but once they do, they enjoy better energy, sleep and mood, and those benefits motivate them to continue their exercise routine for the long haul,” he went on.
Experts recommend a combination of strength training (lifting weights) and aerobic exercise.
“Everyday behaviors under our own control have a greater impact on healthy longevity than genetics.”
For those who are just starting an exercise program, it’s best to start out slow, set modest goals and gradually build stamina, the doctor said.
He recommended finding an exercise program that’s enjoyable, whether it’s jogging, cycling, swimming, yoga, spinning or pickleball.
No. 3: Eat well
A healthy diet can have a major impact on life expectancy by lowering the risk for heart disease, cancer and other age-related illnesses, according to Small.
“Obesity in mid-life increases the risk for dementia later in life, so portion control protects brain health,” he told Fox News Digital.
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Omega-3 fats from fish and nuts also reduce heightened inflammation, which can damage the brain and heart, Small noted.
“Antioxidant fruits and vegetables reduce age-related oxidative stress, which can cause wear and tear on cells throughout the body,” he said.
The doctor also recommends minimizing the consumption of processed foods and refined sugars to reduce the risk of developing diabetes, which has been linked to higher chances of dementia.
No. 4: Manage stress
As chronic stress increases the risk for dementia and heart problems, Small recommends incorporating a stress reduction program into the daily routine.
Adopting a stress reduction program can reduce the risk for dementia and heart problems, the doctor said. (iStock)
“Meditation and relaxation exercises support healthy longevity,” he said.
“Just 10 minutes of daily meditation not only improves mood, it also boosts cognitive abilities.”
No. 5: Take care of your health
Common chronic illnesses like high blood pressure and cholesterol levels increase the risk for cognitive decline, heart disease and shorter life expectancy, Small warned.
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“These illnesses can be treated effectively with medications and healthy lifestyle habits, particularly exercise and a healthy diet,” he said.
Staying up to date with health screenings can also help increase longevity.
Some of the most common recommendations include mammograms for breast cancer, colonoscopies for colorectal cancer, skin cancer screenings, sleep health monitoring, cervical cancer screenings, eye exams and prostate checks for men.
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Yoga is known to boost relaxation, strength and flexibility – and now a new study has found the practice could improve cancer survivors’ quality of life.
A randomized trial led by the University of Rochester Medical Center found that a four-week yoga program significantly reduced insomnia, fatigue, anxiety and mood disturbances after cancer treatment.
The findings were presented last week at the 2026 American Society of Clinical Oncology (ASCO) Annual Meeting in Chicago.
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The study was conducted across multiple U.S. community cancer care sites, including 410 adult cancer survivors averaging 54 years of age. Around 75% were breast cancer survivors, and none of them had practiced yoga regularly within the prior three months.
A randomized trial led by the University of Rochester Medical Center found that a four-week yoga program significantly reduced insomnia, fatigue, anxiety and mood disturbances in cancer survivors. (iStock)
The participants were randomly assigned to two groups. Half of them received only standard survivorship care without the yoga, while the other half received standard care and were also enrolled in the Yoga for Cancer Survivors (YOCAS) program.
As part of the YOCAS program, the survivors completed two instructor-led 75-minute yoga sessions each week, including 18 Gentle Hatha yoga and Restorative yoga poses, breathing exercises and mindfulness training.
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Based on questionnaires completed by the patients, the survivors in the yoga group experienced “moderate-to-large” reductions in overall mood disturbance, “small-to-medium” reductions in anxiety and “medium-to-large” reductions in fatigue, the study found.
The improvements in mood and fatigue appeared to be linked to yoga’s beneficial effect on sleep quality, according to the researchers.
As part of the YOCAS program, the survivors completed two instructor-led 75-minute yoga sessions each week, including 18 Gentle Hatha yoga and Restorative yoga poses, breathing exercises and mindfulness training. (iStock)
“This indicates that cancer survivors have an option to alleviate these cancer-related side effects at the same time, without adding another drug,” lead investigator Yuri Choi, PhD, of the Wilmot Cancer Institute, University of Rochester Medical Center, in Rochester, New York, told Fox News Digital.
The study did not reveal any major safety concerns or serious adverse events related to the yoga practice.
“This indicates that cancer survivors have an option to alleviate these cancer-related side effects at the same time, without adding another drug.”
The study did have some limitations, chiefly that the findings are preliminary and have not yet been peer-reviewed for a medical publication.
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“The sample in our clinical trial was relatively homogeneous, with most participants being women (96%), breast cancer patients (75%), Caucasian (93%), and having some college or higher education (82%),” noted Choi.
“We are adapting our intervention to reach all cancer patients and survivors, including the creation of a mobile app to reach people in rural communities.”
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The research also excluded patients with metastatic cancer (whose disease had spread to other parts of the body).
The total study was only four weeks, so more research is needed to determine long-term benefits.
If the findings are confirmed by peer-reviewed publications, this could lead to recommendations for structured yoga programs as a non-drug supportive therapy for cancer survivors, the researchers noted. (iStock)
If the findings are confirmed by peer-reviewed publications, this could lead to recommendations for structured yoga programs as a non-drug supportive therapy for cancer survivors, the researchers noted.
Some yoga studios may use different names for Gentle Hatha and Restorative yoga, such as Foundations Yoga or Healing Yoga, Choi noted.
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“Survivors should also look for certified yoga instructors who have experience working with cancer patients/survivors or individuals with other challenging health conditions,” the researcher advised. “They should not be afraid to ask their oncology team for referrals to qualified instructors in their community.”
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Choi also noted that the research did not reveal whether other types of yoga, such as heated-room or rigorous-flow yoga, are safe or beneficial for cancer survivors.
The study was funded by the National Cancer Institute.
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