If you’re in your 50s or older, you likely follow a fairly consistent routine. Chances are you get up at the same time each day, enjoy your morning beverage of choice (such as coffee, tea or juice), eat your go-to breakfast and get started with your day. Similarly, in the evening, you likely unwind the same way each day and apply the same skincare products before going to bed.
It’s our daily habits that impact health the most—for better or for worse. As you’ve gotten older, perhaps you’ve thought about your diet and lifestyle habits even more, in an effort to increase your lifespan. When it comes to habits that support longevity, Dr. Gowri Reddy Rocco, MD, MS , a longevity expert, author of Growing Younger and founder of Optimum Wellness and Longevity Inc, says there’s one habit many people 50 and older don’t do and she wishes they would start.
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The One Habit a Longevity Expert Wishes Everyone 50 and Older Would Adopt
Dr. Rocco says that one change she wishes people 50 and older would make is getting adequate sleep and learning how to sleep better . “Valuing sleep and maintaining good sleep hygiene is essential. Aim for seven to eight hours of sleep each night. This preserves and improves your metabolism, immune system and brain health as well as lowers cortisol, helps with hormone balancing and supports mental health,” she says.
Scientific research backs her up. Older adults who get between six and nine hours of sleep each night have better cognition and physical health compared to older adults who sleep less or more than this amount of time. Researchers believe that this is because REM sleep promotes metabolic and cognitive recovery, which in turn supports memory and overall brain health.
“Sleep is when your body burns fat, retains memory, builds the immune system and overall repairs itself. Good sleep reduces the risk of Alzheimer's, supports weight management and strengthens the immune system. Lack of deep sleep is connected to brain decay, mental health issues, poor metabolism and obesity regardless of how much you work out. Also, this is when you build your innate immune system and convert short-term memory into long-term memory. You also wake up with more energy and vibrance,” Dr. Rocco says.
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Scientific research shows that people who consistently get less than six hours of sleep a night have a 12% higher risk of premature death than those who sleep between six and nine hours a night. However, more sleep is not better: People who sleep more than nine hours a night have a 30% higher risk of premature death than those who sleep between six and nine hours a night.
Knowing about the importance of consistent good sleep is especially important for people 50 and older to know because older adults often have worse quality sleep and a greater likelihood of experiencing sleep problems.
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How To Address Sleep Problems — and Other Healthy Habits to Adopt
If you are having trouble getting quality sleep each night, it can be helpful to work with a sleep doctor. A sleep doctor can help you pinpoint the reason why you aren’t sleeping well. Could it be connected to your diet, like an afternoon cup of coffee or an evening glass of wine? Do you have an underlying medical condition? Are you depressed or stressed? Once you know the reason behind your sleeplessness, together you can address the root problem.
In addition to making sure you’re getting adequate sleep, Dr. Rocco says there are other habits worth adopting, with longevity in mind. In terms of diet, she says it’s important to eat nutrient-rich foods and minimize foods high in added sugars. She says reducing alcohol consumption is also important. “Alcohol damages and decays brain cells and has been studied to increase the risk of at least seven cancers ,” Dr. Rocco says.
When it comes to lifestyle habits that support longevity, Dr. Rocco says that going on a daily walk can be hugely beneficial. “Simple exercise like walking improves insulin resistance and overall health,” she says.
Last but certainly not least, Dr. Rocco says that mindset is hugely important when it comes to longevity. “Being present, practicing gratitude and avoiding toxic people support mental health. Cultivating positive thinking is a habit of centenarians,” she says.
All of these habits work together to help the body and mind keep functioning at a high level for as long as possible. Getting good sleep is an important foundation that makes building other healthy habits easier. Being well-rested and rejuvenated makes it easier to eat healthy and exercise regularly. So if something is getting in the way of your sleep, it’s important to address it.
“Your 50s are just the halfway mark,” Dr. Rocco says. “It's crucial to adopt healthy habits at this stage because it can significantly impact your quality of life and longevity.” It’s never too late to start living your best, healthiest life!
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