During slow-wave sleep, the brain “clears out a lot of the physiological debris that is created through our everyday bodily functions,” Linda Ercoli, PhD, a geriatric psychologist and interim director of the UCLA Longevity Center, tells SELF. (That process is essential to staying sharp and warding off cognition issues down the line.) This sleep phase is also when a bunch of other restorative processes unfold, as your body repairs damaged cells, regulates certain hormone levels, and fights off would-be infections.
Research suggests dozing in a too-warm bedroom could rob you of these longevity-boosting benefits, as it’s linked with shallower, more disrupted sleep. If you don’t have control over the exact temp of your bedroom, consider investing in cooling bedding made with a lightweight fabric (like cotton), positioning a fan near your bed, and sleeping naked to help notch down your body temp the old-fashioned way.
6. Call or hang out with loved ones on the reg.
Sticking to all the above habits might seem at odds with, well, vibing out with your friends. Who has time for a yap session when you’re busy cooking vegetables and exercising and going to bed at a reasonable hour? (Not to mention work and family obligations.) But in reality, social time itself is a key part of any longevity-focused lifestyle. Research suggests having strong connections can boost your “likelihood of survival” by 50%—whereas, experiencing social isolation is “a risk factor for all sorts of cognitive and physical decrement,” Dr. Ercoli says, and ups your chance of dying by 29%. Hence why Dr. Antoun recommends prioritizing meet-ups with friends as much as, say, tweaking your diet.
After all, chitchatting or doing activities with loved ones can keep your mental capacities on point—think about how you might exchange advice, problem-solve, trade jokes, or get into a debate, for starters. Connecting with a friend can also take the edge off stress, Dr. Ercoli says. Don’t feel like you have a close one to lean on? Research shows even casual interactions with random work acquaintances or strangers on the street can boost your happiness, which is a boon for your well-being and longevity too.
More broadly, spending time with family or other loved ones can remind you of your larger purpose in life, or what really matters, Dr. Antoun says. Not only can that make the everyday inconveniences feel a whole lot less significant and more manageable, but also it can motivate you to do the things on this list to take care of yourself. “If your social network is giving you that serenity and that happiness, then chances are you’ll move more, eat healthier, sleep better,” Dr. Antoun says.
One last thing: Beyond these lifestyle habits, both Dr. Boone and Dr. Ercoli emphasize the importance of knowing your family medical history.
Sharing this information with your doctor can help surface the conditions you’re most likely to face and inform what kinds of tests and screenings you may need to detect any potential problem before it can snowball. For instance, if you come from a heart disease and stroke family, your doctor may recommend regular testing for key cardiovascular risk factors like high cholesterol, high blood pressure, and prediabetes. And if a close relative of yours had cancer, they might suggest you get earlier or more frequent screenings, depending on the type. The goal is to be aware of the diseases that are most likely to crop up in your life, so you can catch them STAT if they do, and better your odds of beating them.
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