Your genes only account for a small portion of your life expectancy.
Instead, the choices you make every day and the things you prioritize will have a greater influence on how long you live.
Here are some choices or habits that could be quietly aging you.
Chronic working overtime keeps your sympathetic nervous system activated, leading to burnout, mood disorders, and weakened immunity.
Mistry suggests taking 15 minutes every afternoon for unstructured time. “Let your mind wander without guilt [and] reclaim the lost art of doing nothing.”
Many people operate in a chronic state of low-grade dehydration. This affects brain function, detoxification, and joint lubrication.
Over time, chronic dehydration contributes to fatigue, skin aging, kidney issues, and reduced resilience to stressors. Dr. Mistry recommends drinking a large glass of water with sea salt and lemon when you wake up, keeping water nearby, and sipping steadily throughout the day.
AirPods and headphones are great for the work environment, allowing you to concentrate and block out noise. But wearing them for long periods could be harmful.
Too much headphone use can also impact your posture, compress nerves, reduce blood flow to the brain, and impair respiratory function. This can cause foggy thinking and spinal degeneration, he says. Try an “ear fast” during the day to let your senses reset.
Muscle is a critical marker of healthy aging. Losing muscle mass and strength can reduce metabolic rate, increase fat storage, and lower insulin sensitivity.
Try to complete a 10-minute bodyweight strength flow each morning while waiting for your coffee to brew.
Chronic stress is linked to cardiovascular diseases, digestive disorders, and weakened immune systems.
Try incorporating mindfulness, meditation, or deep-breathing exercises into your daily routine. “Even dedicating just five to 10 minutes per day can significantly lower stress levels and improve overall health,” she said.
Brushing your teeth before bed is more essential to long life than you may realize. People who brush their teeth at night have a significantly lower risk of dying than those who do not brush.
Additionally, poor oral hygiene can cause gum disease, tooth loss, and health problems like heart disease, according to Dr. Hankenson.
Sleeping in your makeup can accelerate skin aging, disrupt the skin’s natural regenerative cycle, and cause acne.
Dr. Mistry suggests using a natural oil like jojoba to remove makeup while massaging your face, followed by a warm cloth and a calming breath to help you wind down.
If you never take breaks from screens, social media, or constant to-dos, you may be aging your nervous system by pushing it into permanent alert mode.
Give yourself time each day without screens or demands. Rest isn’t laziness—it’s regenerative.
Having a persistent negative outlook on life can affect mental health, strain relationships, and lower life satisfaction.
Dr. Eichenberger suggests journaling positive experiences, expressing thanks, and reframing negative thoughts. “Surround yourself with optimistic, uplifting people and limit your exposure to toxic environments or media,” she added.
Lacking a purpose or sense of direction can negatively affect both mental and physical health. Try setting both short-term and long-term goals—whether it’s travel, fitness, learning, regular social gatherings, or creative projects.
When we stop learning, our brains become less adaptable.
Read books, learn new skills or languages, do puzzles, or try new hobbies. “You can also engage in activities that push you outside your comfort zone,” she says.
Social isolation can quietly wear on both body and mind. Over time, that sense of disconnection sends signals to the body that something is wrong, keeping your nervous system in a chronic state of stress. That stress can impact memory, mood, and overall health.
If you sit most of the day and rarely make time to walk or move your body, you’re training your metabolism to slow down and your muscles to weaken.
Dr. Mercola suggests standing every 30 minutes, walking after meals, and building up to 30 to 45 minutes of daily movement. “Your body needs consistent, natural movement to stay youthful,” he added.
Here are some other ways to increase the likelihood you live a long life:
- Prioritize getting seven to nine hours of sleep nightly
- Eat nutritious foods the majority of the time
- Limit alcohol use and refrain from smoking
- Focus on preventative care and get regular checkups
- Find a hobby or make time for favorite activities
- Protect your mental health
Longevity is often influenced by the choices you make every day. To promote good health and live a long life, focus on breaking the habits that could be aging you—like never taking a day off, entertaining negative thinking, and not making plans with others.
Instead, prioritize movement, disconnect from devices, and do things you enjoy. This can help promote health and keep you feeling young.
