Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Credit: Getty Images. EatingWell Design.
Key Points
Living longer and better starts with daily behaviors we engage in today.
Scientists came up with an acronym—S-MEDs—which consists of five habits for healthy aging.
Sleep, mindset, physical activity, diet and stress management all impact long-term health.
Following the COVID-19 pandemic, a group of clinicians and scientists came together to form the Oxford Longevity Project, with a mission to make the science of longevity clear, accessible and practical. They were guided by a central question: How can we better prepare to live longer, healthier lives? In their recently published first “Age-Less” report, they focus less on genetics or disease risk alone and instead highlight various lifestyle habits they believe most strongly influence healthy aging.
So, how true is that idea? Do lifestyle factors really outweigh genetics and disease when it comes to how we age? The report suggests that they may play a larger role than many people realize. The authors also summarize their approach with a simple framework they call “S-MEDs” (Sleep, Movement, Exercise, Diet and Stress), captured in one little phrase: “Remember to take your S-MEDs.”
Overall, the report suggests that “longevity requires a shift in mindset from passivity to agency, and from rescue to prevention.” Simply put, that means viewing health less as something that simply happens to you, and more as something you can actively support through your everyday habits and choices. So, what does that actually look like in real life? Let’s break it down.
Get High-Quality Sleep
Sleep tends to be one of those things we know is important—but getting enough quality sleep may be one of the best things we can do for long-term health. In fact, sleep is often considered a cornerstone of health, with most adults needing about seven to nine hours per night.
Despite its importance, sleep is often put on the backburner when life gets busy. As the report puts it, “sleep remains the most undervalued performance-enhancing and disease-preventing intervention available to us.” And a growing body of research supports this, suggesting that sleep quality plays a major role in heart, brain and nervous system health—all systems closely tied to both healthspan and longevity.
The good news is that improving sleep doesn’t have to mean a complicated nighttime supplement routine or an expensive alarm clock. Instead, small habits can make a big difference. Some of our favorites include sticking to a consistent sleep schedule, creating a quiet and relaxing bedroom environment and turning off electronic devices at least 30 minutes before bed to help support better sleep.
Aim for a Positive Mindset
When we think about healthy aging, we tend to focus on physical health first, but we often overlook the importance of mental and emotional wellbeing. In other words, healthy aging isn’t just about maintaining physical function—it’s also about staying engaged, connected, purposeful and optimistic as we get older.
The authors place a big emphasis on “loving your life” and maintaining a positive outlook as we get older, pointing to research suggesting that lifestyle and mindset can meaningfully influence long-term health outcomes. Alongside healthy habits like regular movement and a balanced diet, they encourage prioritizing social connection, caring for family and community, finding purpose and focusing more on the present rather than dwelling on the past.
Of course, this doesn’t mean forcing yourself to be positive constantly or pretending life isn’t stressful sometimes. Instead, it’s about building habits and relationships that support an overall positive mindset and emotional well-being over time—something that’s often overlooked in conversations about longevity.
Exercise Regularly
This should come as no surprise, but regular movement is one of the most powerful things we can do to support healthy aging. Research consistently suggests that physical activity can help prevent or delay many of the chronic health conditions that come with getting older. Plus, staying active helps support muscle strength, bone health, balance, mobility and independence so you can continue doing the day-to-day things you enjoy as you age.
Fortunately, you don’t need to spend long hours at the gym to benefit. Current guidelines recommend that adults get about 150 minutes of physical activity per week, but that movement can take many different forms. Walking, swimming, dancing, gardening, hiking, playing tennis or taking a workout class with friends all count.
The key is finding movement you genuinely enjoy and will do consistently. And if you spend most of your day sitting, even small changes—like taking stretch breaks throughout the day or going for short walks after meals—can help support healthy aging over time.
Eat a Vegan-ish Diet
Before you panic and assume this means you need to throw out all your animal-based food products, the report’s recommendation is actually a bit more flexible than that. By adapting a “vegan-ish” diet, the authors are generally referring to a mostly plant-based eating pattern centered around whole, minimally processed foods—not necessarily a strict vegan diet.
Diets rich in vegetables, fruits, legumes, nuts, seeds and other minimally processed plant foods have consistently been associated with better long-term health outcomes. These foods provide fiber, vitamins, minerals and anti-inflammatory compounds that help support heart health, cognitive function and healthy aging overall. However, keep in mind that not all plant-based foods are automatically healthy. In fact, research suggests that higher intake of less nutritious plant foods—including refined grains and sugary beverages—are associated with a lower likelihood of healthy aging.
Luckily, you don’t have to overhaul your diet overnight to eat more plant-forward, and small changes can help you get started. Try adding beans or lentils to dinner once or twice a week, building meals around vegetables more often, swapping in nuts for processed snacks or experimenting with plant-based proteins like tempeh or tofu.
Reduce Stress Levels
Unfortunately, stress isn’t just something that affects your mood or makes you feel overwhelmed after a long day. According to the report, “stress is…arguably one of the most serious threats to healthy aging.” And research supports that idea—in fact, chronic stress appears to influence several biological processes tied to aging, including inflammation, cellular damage and mitochondrial function.
Simply put, our bodies are not designed to stay in fight-or-flight mode all the time. Over time, chronic stress can take a toll on both physical and mental health, increasing the risk of chronic conditions including heart disease, anxiety and depression.
While eliminating stress completely isn’t realistic, finding healthy ways to manage stress can make a big difference—even small moments of calm throughout the day matter. Taking a walk, engaging in deep breathing, listening to a guided meditation or simply putting down your phone for a bit can all help support healthier stress levels—and, ultimately, healthier aging.
Other Tips for Healthy Aging
As catchy as “taking your S-MEDs” may be, healthy aging doesn’t stop there. There are plenty of other everyday habits—in addition to sleep, mindset, exercise, diet and stress management—that can support longevity, too.
Limit smoking and alcohol intake. Both smoking and drinking alcohol are associated with increased risk of chronic disease, but reducing or avoiding them can support long-term health.
Stay on top of preventive care. Regular checkups, screenings and routine lab work with your healthcare provider can help catch potential health concerns earlier.
Keep learning new things. Challenging your brain through reading, hobbies or learning new skills may help support cognitive function and healthy aging.
Our Expert Take
When it comes to healthy aging, don’t forget to “take your S-MEDs.” Though we can’t control every aspect of aging, many of the everyday choices we make still matter. Prioritizing quality sleep, aiming for a positive mindset, staying active, eating a balanced diet and managing stress can all play an important role in not only living longer, but living better, too. This approach encourages a shift in mindset, helping us recognize that our health isn’t just something that happens to us, but something we can actively support through the habits we build every day.
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