As we age, it’s important to maintain good habits to ensure our health and longevity. While genetics play a role, lifestyle and environmental factors can have a significant impact on our overall well-being.

To help you live a long and healthy life, we’ve compiled a list of key habits to cultivate as you approach and surpass age 50.

Eat Well

A diet rich in whole, nutrient-dense foods can help you maintain a healthy weight, reduce inflammation, and lower your risk for chronic diseases such as heart disease, diabetes, and some cancers.

Aim to eat a variety of fruits and vegetables, whole grains, lean protein sources, and healthy fats such as nuts, seeds, and olive oil.

Stay Active

Regular exercise can help improve cardiovascular health, bone density, and cognitive function. Aim for at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous activity.

Incorporate strength training exercises at least twice a week to maintain muscle mass and prevent age-related decline.

Reduce Stress

Chronic stress can contribute to a variety of health issues, including high blood pressure, weight gain, and anxiety. Develop healthy coping mechanisms such as mindfulness meditation, yoga, or spending time in nature.

Make time for relaxation and self-care, and prioritize social connections with loved ones.

Get Enough Sleep

Good sleep is foundational to good health. Aim for 7-9 hours of sleep per night, and establish a consistent sleep and wake schedule.

Avoid screens and stimulating activities before bed, and create a sleep-friendly environment with a comfortable mattress, bedding, and temperature.

Maintain Mental Agility

As we age, our cognitive abilities can decline. However, engaging in mentally stimulating activities such as reading, crossword puzzles, or learning a new language can help maintain brain function.

Socializing with friends and family can also help prevent cognitive decline, as can following a healthy diet and exercise regime.

Stay Hydrated

Water is essential for the regulation of bodily functions such as temperature regulation, digestion, and circulation. Aim for at least 8 cups of water per day, or more if you are active or live in a hot climate.

Monitor your urine color to ensure you are adequately hydrated.

Avoid Harmful Habits

Smoking, excessive alcohol consumption, and drug use can all have negative impacts on your health and longevity. Quit smoking if you smoke, limit alcohol consumption to moderate amounts, and avoid recreational drug use.

If you use prescription medications, follow your doctor’s instructions carefully.

Stay Up to Date on Health Screenings

Regular health screenings can help identify potential health issues early on, when they are most treatable.

Schedule annual physical examinations with your doctor, and discuss appropriate health screenings such as mammograms, colonoscopies, and cholesterol checks.

Cultivate a Positive Attitude

Positive attitudes are associated with better physical health outcomes, as well as increased resilience and emotional well-being. Practice gratitude and mindfulness, and look for ways to reframe negative thoughts in a positive light.

Seek out social support, and surround yourself with positive, supportive people.

Conclusion

By adopting these habits, you can improve your health and well-being as you age. While it’s never too late to start, the earlier you establish these habits, the more likely you are to enjoy a long and healthy life.