Scientists Say This Simple Habit Could Add 10 Years to Your Life—Are You Doing It?

2 days ago

1 4 minutes read

Age is indeed more than a number. The habits we keep in our 30s and 40s can affect how we feel now and later.

“The habits we build now determine how we age,” says Dr. Thomas Holland, MD, MS, a physician-scientist at the Rush Institute for Healthy Aging, part of the Rush University System for Health. “If we take care of our bodies and minds today, we set ourselves up for a longer, healthier life with fewer illnesses and more independence.”

Sounds appetizing, right? Wait until you look at the simple habit scientists say can add 10 years to your life.

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The No. 1 Habit for Adding 10 Years to Your Life

Developing healthy eating habits, like following a Mediterranean diet, can lengthen your life significantly. A 2023 Nature Food study found that making changes to your diet can add 10.8 years to men’s lives and 10.4 years to women’s lives.

The study suggested that people lived longer when they ate more foods like whole grains, fruit, vegetables, fish, white meat and dairy. These people also consumed less processed and red meats, refined beverages and sugary drinks.

“A Mediterranean diet promotes heart health, reduces inflammation and supports overall health and wellbeing,” explains Dr. Holiday Durham, Ph.D., MS, RD, registered dietitian at Amway. “It’s rich in antioxidants, fiber and healthy fats, all of which help protect cells from oxidative damage and inflammation.”

Dr. Durham says that research shows people who adhere to this diet generally have lower risks of diseases that can negatively affect longevity, including heart disease, diabetes and some cancers.

A Mediterranean Diet has also been shown to support healthy body weight and decrease the decline in brain function that occurs with age.

Dr. Megan Meyer, Ph.D., a science communication consultant, adds that a Mediterranean Diet can support a healthy body weight and brain function, which usually declines as we age.

A 2024 study suggested that the Mediterranean could lower the risk of all-cause death in women.

Speaking of brain health, you might consider following the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). It combines the Mediterranean and DASH diets. (The DASH diet centers on heart health and lower blood pressure, notably by decreasing salt intake).

“The MIND diet focuses heavily on brain health, so it deprioritizes some aspects of the traditional Mediterranean diet, like moderate dairy intake,” Dr. Holland says. “It emphasizes such foods as spinach and blueberries, which are key for brain health.”

You may think: “I came here for a simple habit hack, and tweaking my diet is hard.” However, a Mediterranean-style eating plan isn’t as rigid as others.

“The diet promotes a flexible eating pattern versus focusing on single nutrients, making it appealing and relatively easy to follow long-term.,” says Dr. Emma Laing, Ph.D., RDN, LD, FAND, a spokesperson for the Academy of Nutrition and Dietetics.

How to Implement Healthier Eating Habits

1. Start slow.

If your current eating habits seem significantly different from those of the Mediterranean diet, try not to completely overhaul them on day one. Dr. Meyer suggests making one change per week. For example, say you’re not eating many (or any) fruits and vegetables.

“For the first week, try to eat one to two servings of fruit and one to two servings of veggies each day,” Dr. Meyer says. “During the second week, aim to eat two servings of fruit and three servings of veggies each day. For the third week, focus on having a fruit and veggie at every meal occasion. Once that becomes the norm, this will begin to feel like a routine and something that is done out of habit.”

2. Make easy swaps where possible.

It’s not just OK to follow the path of least resistance—Dr. Meyer actually recommends doing so when possible.

“For example, this diet prioritizes whole grains, so take a look at the types of carbs you are eating to see where some changes can happen,” Dr. Meyer says.

Dr. Meyer suggests swapping a bowl of regular cereal for a whole-grain variety. If your go-to lunch is a sandwich, opt for whole-grain bread and substitute brown rice or quinoa for white rice in your salmon bowl at dinner.

3. Meal prep for success.

Dr. Durham knows life gets busy, and healthy habits can fall by the wayside. A proactive approach might reduce the friction.

“It’s easy to fall back on processed foods for convenience,” Dr. Durham says. “Meal prepping ahead of time can help you ensure that healthy Mediterranean meals are always within reach.”

For instance, Dr. Durham says you might pre-chop vegetables, prepare grain-based salads in advance and batch-make grains to save time and ensure you stay on track.

4. Experiment!

Get playful with your habit formation by trying out new ingredients.

“Focus on the foods, herbs and spices you can add to diversify your eating pattern vs. what you should take away,” Dr. Laing says. “In addition to produce, the Mediterranean diet highlights whole grains, beans and lentils, nuts and seeds, seafood and unsaturated fats like avocados and olive oil.”

5. Sneak in fiber-rich snacks.

Snacking is on the table when following a Mediterranean diet. Dr. Laing says fiber can improve satiety, energy levels and overall health. A few high-fiber snacks Dr. Laing recommends having on hand include:

Trail mix with dried fruit, nuts, seeds and optional dark chocolate chips
Hummus with veggies like celery, carrots or green, yellow and red bell peppers
Pear slices sprinkled with ground cinnamon
Mashed ripe banana with ground cinnamon
Avocado toast on whole-grain bread topped with tomato slices, plus herbs and spices to taste

6. Focus on enjoyment.

Food is more than fuel, a way to live longer and lose or maintain a certain weight.

“The Mediterranean diet is about emphasizing flavorful, nutrient-dense foods rather than feeling deprived,” Dr. Durham says. “By discovering new ways to enjoy whole foods—whether it’s experimenting with new spices, incorporating more seafood into your meals, or trying different whole grains—you’ll enjoy the process and be more likely to stick with it.”

One way to increase enjoyment around food is to make eating social.

“Enjoy Mediterranean-style meals with family or friends,” Dr. Holland says. “This makes eating healthy more enjoyable and reinforces social connections, which are also key to longevity.”

Up Next:

Sources:

Dr. Thomas Holland, MD, MS, physician-scientist at the Rush Institute for Healthy Aging, part of the Rush University System for Health
“Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom.” Nature Food.
“Mediterranean Diet Adherence and Risk of All-Cause Mortality in Women.” JAMA.