A person born today, in the United States, will live an average of 79 years, according to the National Institutes of Health. A hundred years ago life expectancy was much lower, averaging just 54 years. Certainly social factors, technological and medical advances, plus wider accessibility to healthy food, clean water and reliable shelter have changed our longevity game. 

These days, though, much of it comes down to you and your habits. Genetics account for about 40 percent of our likely longevity outcome. If your family is long-lived, you’ve got genetics on your side. If your family tends to die young, genetics are not on your side. In either case, 60 percent of your outcome comes down to your habits and choices.  

Here are eight habits to embrace and four to break.

Habits to develop:

Being impeccable with your word. Some of you will recognize this as one of the four agreements from the bestselling book by the same name. Being conscientious, or impeccable with your word, is a good habit to develop. Conscientious people make and keep regular medical check-ups. They follow instructions when taking medications. They follow safety guidelines and pay their bills on time. People who do these things can reduce their probability of early death by 44 percent and are at a lower risk for developing dementia. 

Nurturing your social connections, friendships and love. Two of the most important factors in leading a longer (and more satisfying) life are forming friendships and experiencing (and giving) love. How to turn love and friendship into a healthy, actionable habit? Call or email one friend each day. Organize a weekly (or monthly) get together with friends. Try getting together over a healthy meal or for a game night. Another simple method? Call or email people on their birthdays. Win-win. 

Taking care of your mental health. When we think about health and longevity, the first things that come to mind are eating well, exercise, good sleep and the like. Caring for your mental health is just as important. People who are dealing with serious mental illness die 10 to 20 years earlier than the overall population. A 2019 evaluation of more than 100 studies found that people with mental illnesses die early not primarily because of suicide, but because of largely preventable poor physical health. Dying by suicide accounts for around 17 percent of unnatural deaths among people with mental illness, however for people with depression, for example, there’s a 40 percent higher risk of cardiac disease, obesity or diabetes than the general population.  

Changing the way you think about aging. The way we think about something (like aging) is important. There’s a quote from a self-help book that says, “Whatever you believe to be true, whether it is true or not; if you believe it, then to you it becomes the truth.” Becca Levy, in her book “Breaking the Age Code,” cites numerous studies that positive beliefs about aging can lengthen your lifespan by a whopping 7.5 years. That’s a testament to the power of positive thinking! 

Moving it. Often. But don’t freak yourself out thinking you’ve got to start running marathons or something. That’s not it at all. If you move for 30 minutes a day, on most days, you’ve got it. That could mean a ten-minute walk in the morning, one after lunch and one in the evening. Maybe you were planning to drive to get a coffee, but it’s only a 15-minute walk. There and back and you’ve checked your movement box for that day. If you work a desk job, get up and walk around or stretch every hour or so. 

Learning to mind your money. Creating a solid financial foundation for yourself gives you options as you age. Think about how you might want to spend your time in your 60s, 70s, 80s and beyond. Does a traditional retirement around age 65 sound like a plan? Would that allow you to spend more time, say, bird watching or hanging out with grandchildren? Maybe you want to continue to work, but in a different field. No matter how you visualize your later years, more savings will mean less stress. A good first step is to educate yourself about money matters. Start saving if you haven’t already. It’s never too late. Start by saving a little each month. Then save more. When you have an emergency fund to cover six months of living expenses or so, reduce the amount you put into savings and put the remainder into a retirement account. Money can be a stressful, emotional topic but, if you develop good habits, managing your money can become as routine and un-emotional as brushing your teeth.   

Choosing healthier foods most of the time. Eating mostly vegetables, fruit, fish, whole-grain and complex carbs, nuts and cooking with olive oil while reducing the amount of red meat and processed foods is a good plan. The healthiest diet is a Mediterranean-style diet, which is easy to follow with a few key swaps: olive oil instead of butter; a serving of almonds instead of chips; fish instead of fried chicken; brown rice instead of mashed potatoes…you get the picture. Aim to eat this way about 80 percent of the time and allow yourself to eat a burger and fries – or whatever you’re craving – about 20 percent of the time. Everything in moderation, including moderation!     

Managing your weight. Your body is a complex machine, and it operates best within optimal parameters. Being overweight is one thing. It’s not the best for you but that’s not what we’re talking about here. Obesity, defined by the World Health Organization, is ‘abnormal or excessive fat accumulation that presents a risk to health. A body mass index (BMI) over 25 is considered overweight; over 30 is obese.”  A person’s joints, brain, heart and lungs simply can’t work as well if they have obesity.     

Habits to break: 

Smoking. One in three people who are heavy smokers (a pack a day) at age 35 will die from smoking related diseases before age 85. Even very light smoking, say one or two cigarettes a day, makes you 64 percent more likely to die early. There is no safe level of exposure to tobacco smoke. Smoking kills more than 450,000 Americans each year. 

Using too much technology. If we’re not careful, we could end up spending decades in front of one screen or another. This is not good and can shorten and/or reduce the quality of our lives. Bad posture is part of it – sitting hunched over a laptop or bent over a phone screen puts stress on the head, neck, back and shoulders which can lead to chronic pain. Exposure to the light from screens at night can disrupt our natural wake and sleep patterns, AKA circadian rhythms. Too little or poor sleep and chronic pain are two factors known to reduce life expectancy. 

Booty time. Spend a lot of time sitting? Stop that! Get up and move around. No matter how active you are, if you sit for six hours a day or more, your mortality rate increases by 20 percent. Why? Too much time parked on your derriere can slow your metabolism, increase risk of cardiovascular disease and decrease the effectiveness of insulin. If you work a desk job, get up and walk or move around every hour or so.   

Eating junk food regularly. If fast food, junk food and ultra-processed foods like chips, ice cream, hotdogs and soda make daily appearances in your diet, this is a great time to change that. A study published in the American Journal of Preventive Medicine took a look at premature deaths in Brazil. It found that in a single year, some 57,000 people between the ages of 30 and 69 died prematurely, and that their deaths were attributable – not just linked – to eating ultra-processed food. 

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So, what is mindfulness, and how can it help us age gracefully? Mindfulness is a type of meditation that involves paying attention to the present moment, without judgment. This can involve focusing on the breath, body sensations, or thoughts, bringing a sense of calm and clarity to the mind.

One of the key benefits of mindfulness meditation is that it can help reduce stress and anxiety, which can have a significant impact on our health as we age. Chronic stress has been linked to a range of health problems, including heart disease, diabetes, and cognitive decline. By learning to manage our stress through mindfulness meditation, we can help prevent these issues from arising.

In addition to reducing stress, mindfulness meditation can also help improve our cognitive abilities. As we age, our brains can start to slow down, making it more difficult to remember things or learn new information. However, research has shown that regular mindfulness practice can help improve memory and concentration, making it easier to stay mentally sharp as we get older.

Another way that mindfulness can help us age gracefully is by improving our physical health. Regular mindfulness practice has been shown to lower blood pressure, reduce inflammation, and boost the immune system, all of which can help prevent chronic health conditions from developing.

Finally, mindfulness can help us maintain a sense of purpose and meaning as we age. Many older adults struggle with feelings of loneliness or isolation, as they may have fewer social connections or opportunities for engagement. However, mindfulness meditation can help cultivate a sense of connection to ourselves and others, helping us feel more fulfilled and engaged in our lives.

In conclusion, mindfulness meditation is an incredibly powerful tool for aging gracefully. By reducing stress, improving cognitive abilities, boosting physical health, and promoting a sense of purpose and meaning, mindfulness can help us live longer and healthier lives. So why not give it a try? Whether you’re new to meditation or an experienced practitioner, there’s no time like the present to start reaping the benefits of mindfulness.

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Here are some ways that mindfulness can help you live a happier and healthier life:

1. Reduced Stress Levels

One of the biggest benefits of mindfulness is that it can help reduce stress levels. Mindfulness helps you to be present in the moment and focus on your breath, which can help calm your mind and reduce anxiety. When you are mindful, you are less likely to get caught up in negative thoughts and worries, which can lead to stress and anxiety.

2. Improved Mental Health

Mindfulness can also help improve your mental health. By being present in the moment and accepting your thoughts and feelings without judgment, you can learn to manage your emotions better. This can help reduce symptoms of depression, anxiety, and other mental health conditions.

3. Better Physical Health

Mindfulness can also have a positive impact on your physical health. Studies have shown that mindfulness can help reduce blood pressure, improve sleep quality, and even boost your immune system. When you are mindful, you are more likely to take care of your body and make healthier choices, which can improve your overall well-being.

4. Increased Focus and Productivity

When you practice mindfulness, you learn to focus on the task at hand and eliminate distractions. This can help you be more productive and efficient in your work and personal life. Mindfulness can also improve your memory and concentration, which can help you achieve your goals and be more successful in your career.

5. Better Relationships

Mindfulness can also improve your relationships with others. When you are present in the moment and actively listening to others, you are more likely to understand and empathize with them. This can help you communicate better and build stronger relationships with your family, friends, and colleagues.

In conclusion, mindfulness is an essential tool for living a happier and healthier life. It can help reduce stress levels, improve mental and physical health, increase focus and productivity, and build better relationships. By practicing mindfulness, you can learn to live in the present moment and enjoy all the beauty and joy that life has to offer.

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Mindfulness is the practice of being fully present and engaged in the current moment, without judgment. It involves paying attention to your thoughts, feelings, and surroundings without getting caught up in them. This can be done through various techniques such as meditation, breathing exercises, and mindful movement.

One of the main benefits of mindfulness is that it can help reduce stress and anxiety. When we’re constantly worrying about the past or future, our minds become cluttered and overwhelmed. By focusing on the present moment, we can quiet our minds and find peace within ourselves. Studies have shown that mindfulness can even help reduce symptoms of depression and improve overall well-being.

In addition to its mental health benefits, mindfulness can also have physical benefits. It has been shown to lower blood pressure, improve sleep quality, and boost the immune system. By being present and mindful, we can also become more attuned to our bodies and better able to take care of ourselves.

The art of being present through mindfulness can also improve our relationships with others. By fully listening and engaging with those around us, we can build stronger connections and improve communication. It can also help us become more empathetic and understanding towards others.

So how can we practice mindfulness in our daily lives? It can be as simple as taking a few deep breaths before starting a task, going for a mindful walk in nature, or taking a few minutes to meditate each day. There are also various apps and online resources available to guide us in our mindfulness practice.

In conclusion, the art of being present through mindfulness can help us live a happier, healthier life. By focusing on the present moment, we can reduce stress and anxiety, improve our physical health, and strengthen our relationships with others. It’s a simple yet powerful practice that can have a profound impact on our lives.

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One of the main benefits of mindful eating is that it can help individuals reconnect with their body’s natural hunger and fullness signals. Often, people eat out of habit or boredom, without paying attention to whether they are actually hungry or not. Mindful eating encourages individuals to tune into their body’s signals and to eat only when they are truly hungry, which can help prevent overeating and reduce the likelihood of developing unhealthy eating patterns.

Another way that mindful eating can help individuals make healthier food choices is by allowing them to savor and enjoy their food more fully. When people eat mindfully, they are more likely to pay attention to the taste, texture, and smell of their food, and to appreciate the sensory experience of eating. This can lead to a greater appreciation for healthy, whole foods, which are often more flavorful and satisfying than processed or fast foods.

Mindful eating can also help reduce stress and emotional eating. Many people turn to food as a way to cope with stress, anxiety, or other difficult emotions. However, mindful eating encourages individuals to approach food with a non-judgmental and compassionate attitude, which can help reduce feelings of guilt or shame around eating. Additionally, by tuning into their body’s sensations and emotions during eating, individuals may be able to identify triggers for emotional eating and develop healthier coping mechanisms.

Finally, mindful eating can help individuals develop a more positive relationship with food and their body. By approaching food with curiosity and openness, individuals may be able to let go of restrictive or negative thoughts around eating and instead focus on nourishing their body with healthy, whole foods. This can lead to greater self-confidence, self-esteem, and overall well-being.

In conclusion, practicing mindful eating can have numerous benefits for individuals looking to make healthier food choices. By tuning into their body’s hunger and fullness signals, savoring the sensory experience of eating, reducing stress and emotional eating, and developing a positive relationship with food, individuals may be able to develop healthier eating habits and improve their overall health and well-being.

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Mental health issues can have a significant impact on an individual’s life, including their ability to work, maintain relationships, and even carry out day-to-day activities. The stigma surrounding mental health can make it challenging for individuals to seek help, leading to a lack of treatment and support for those who need it most.

By raising awareness of mental health, society can break down the barriers that prevent people from seeking help. This can include educating people on the signs and symptoms of mental illness, providing resources for support and treatment, and promoting mental wellness through self-care and stress management techniques.

Mental health awareness can also help break down the stigma that often surrounds mental illness. Stigma can lead to discrimination, prejudice, and even bullying, causing individuals to feel ashamed and isolated. By promoting understanding and empathy, we can create a more inclusive society that supports everyone, regardless of their mental health status.

Moreover, mental health awareness can help reduce the economic burden of mental illness. The costs associated with untreated mental health issues are staggering, including lost productivity, increased health care costs, and decreased quality of life. By promoting mental wellness and early intervention, we can reduce these costs and improve the overall health and well-being of our communities.

In conclusion, mental health awareness is critical to a healthier society. By breaking down stigma, promoting understanding and support, and investing in mental health resources, we can create a more inclusive, productive, and compassionate society that values the mental health of all its members. Let us prioritize mental health and create a world where everyone has access to the care and support they need to live healthy, fulfilling lives.

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One such practice is mindfulness. Mindfulness is the practice of being present in the moment, without judgment or distraction. By focusing our attention on the present moment, we can reduce stress and anxiety, improve our relationships, and increase our overall well-being.

To practice mindfulness, start by finding a quiet and comfortable place to sit. Close your eyes and focus on your breath. Notice the sensations of your breath as it enters and exits your body. If your mind begins to wander, simply bring your attention back to your breath. You can also try focusing on other sensations, such as the sounds around you or the feelings in your body.

Another practice that can help cultivate a healthier mindset is meditation. Meditation is a form of mental training that involves focusing your attention on a specific object, such as your breath, a mantra, or a visualization. By practicing meditation, we can increase our ability to concentrate, reduce stress and anxiety, and improve our overall well-being.

To practice meditation, find a quiet and comfortable place to sit. Close your eyes and focus on your breath. If your mind begins to wander, simply bring your attention back to your breath. You can also try repeating a mantra or visualization to help focus your mind.

In addition to mindfulness and meditation, there are a variety of other practices that can help cultivate a healthier mindset. These include exercise, journaling, spending time in nature, and practicing gratitude. By incorporating these practices into your daily routine, you can reduce stress, improve your relationships, and increase your overall well-being.

In conclusion, cultivating a healthier mindset takes time and practice. By incorporating practices such as mindfulness, meditation, exercise, journaling, spending time in nature, and practicing gratitude into your daily routine, you can improve your mental health and well-being. Remember, the most important thing is to be patient and kind to yourself as you embark on this journey towards a healthier mindset.

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In today’s fast-paced and constantly connected world, it’s easy to get caught up in the stress and chaos of daily life. We often find ourselves multitasking, rushing from one task to another, and constantly checking our phones and social media accounts. This constant barrage of stimuli can lead to anxiety, depression, and burnout.

Mindfulness offers a way to break free from this cycle and find peace and fulfillment in the present moment. By focusing our attention on the here and now, we can reduce stress and anxiety, improve our relationships, and enhance our overall well-being.

One of the key benefits of mindfulness is its ability to help us manage stress. Research has shown that mindfulness can reduce the levels of the stress hormone cortisol in our bodies, which can have a positive impact on our physical and mental health. By practicing mindfulness on a regular basis, we can learn to respond to stress in a more calm and centered way, rather than reacting with panic or anxiety.

Another benefit of mindfulness is its ability to improve our relationships with others. When we practice mindfulness, we become more aware of our thoughts, feelings, and actions, and we are better able to communicate and connect with those around us. This can lead to stronger and more meaningful relationships, as well as a greater sense of empathy and compassion for others.

Finally, mindfulness can enhance our overall sense of well-being and happiness. By practicing mindfulness, we learn to appreciate the simple pleasures in life, such as spending time with loved ones, enjoying nature, and savoring delicious food. We also become more aware of our own internal states, and we can cultivate a greater sense of gratitude and contentment.

So how can we incorporate mindfulness into our daily lives? One simple way is to practice mindfulness meditation, which involves sitting quietly and focusing on the breath. Another way is to practice mindfulness throughout the day, by paying attention to our thoughts, feelings, and sensations as we go about our daily activities.

Regardless of how we choose to practice mindfulness, the key is to make it a regular part of our lives. By doing so, we can experience the many benefits of mindfulness and live a healthier, happier, and more fulfilling life.

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Art by Skyler Hawkins

Life is full of ups and downs, but learning how to cope with these inevitable changes allows people to lead more mindful and peaceful lives.

Mindfulness is a person’s ability to be fully present in the moment and not let what is going on around them become overwhelming, according to Mindful.org.

Living in the moment, focusing on breathing and trying different meditations are all healthy ways to practice mindfulness, according to the Mayo Clinic.

Jason Wong, associate director of the Counseling Center, said he practices mindfulness and lowers his stress levels through cycling and running, eating healthy foods, spending time with friends and getting good quality sleep.

“When I’m feeling anxious, sometimes I feel like the thoughts could overwhelm me,” Wong said. “It’s doing things like this that allow me to redirect my focus onto something else while letting these other thoughts flow through my mind and realign.”

Stress impacts many people on a daily basis and can inhibit them from being their best selves. Roughly three out of four people experience stress that impacts their physical and mental health, according to the American Institute of Stress.

Being mindful helps reduce activity in the part of the brain called the amygdala, according to Mindful.org. Because the amygdala helps control emotions, calming it can reduce a person’s overall level of stress.

Many people, including students and professors, said they find different ways to lower their stress levels, such as walking or listening to music.

Different aspects of health are connected, Wong said, and having a variety of coping mechanisms increases resilience.

“Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier and more productive,” according to Help Guide, which is a nonprofit mental health site.

Great Books Professor Tuan Hoang said the main ways he focuses on being mindful are through dancing, breathing intentionally, watching shows, going for walks and taking naps.

“These ways help to minimize stress for me because they engage my body and give me something different to do from sitting, reading and grading,” Hoang said. “Even just being outdoors in a different environment is good for my body because it gives me a break from sitting.”

Making sure his body doesn’t stay in one position for too long, Hoang said, helps to keep his body engaged and active.

“Having a routine that engages my body and mind helps me cope with the stress in my life,” Hoang said.

Listening to music and getting a good amount of sleep are ways first-year Kaitlyn Gerrick said she handles her stress because they make her feel relaxed.

Gerrick said reducing stress allows people to put their best foot forward every day.

Senior Alyssa Hornback said exercise helps her physically destress, talking with friends allows her to receive validation and be open about what is on her mind, and spending time with God gives her peace and reorients her.

“Finding a variety of outlets to minimize stress is important in order to cope with stress in a healthy manner,” Hornback said.

If people do not find healthy ways to cope, Hornback said, they may pursue unhealthy practices.

“It’s important to find ways to manage stress because we’re complicated people and every aspect of health impacts one another,” Wong said. “They all act as a spiderweb; a single strand of a spiderweb is not that strong but when you create many strands it becomes stronger.”

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Contact Alicia Dofelmier by email: Alicia.dofelmier@pepperdine.edu

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