{"id":126697,"date":"2025-08-07T15:47:10","date_gmt":"2025-08-07T15:47:10","guid":{"rendered":"https:\/\/www.europesays.com\/us\/126697\/"},"modified":"2025-08-07T15:47:10","modified_gmt":"2025-08-07T15:47:10","slug":"8-daily-habits-to-live-10-years-longer-after-50","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/126697\/","title":{"rendered":"8 Daily Habits To Live 10+ Years Longer After 50"},"content":{"rendered":"

As you age, consistency far outshines intensity. What exactly does that mean? According to Amy Shapiro, MS, RD, CDN<\/b><\/a>, CEO and founder of Real Nutrition and lead nutritionist at ButcherBox<\/a>, it\u2019s all about establishing small, sustainable habits, such as consuming a nutritious, protein-packed breakfast<\/a> or taking a brisk walk<\/a> after dinner. These simple rituals are easier to stick with and provide long-term benefits. In addition, having a daily routine can help rewire your habits, build resilience, and minimize stress\u2014all of which are key to leading a long, healthy life. We spoke with experts who share the best daily habits for people over 50 to boost longevity<\/a>.<\/p>\n

The Best Daily Habits for Those 50+ To Live Longer<\/b>
\n\tPrioritize Quality Protein in Each Meal<\/p>\n

\"matureShutterstock<\/p>\n

As you age, muscle mass naturally declines\u2014a process known as sarcopenia. This can lead to a slower metabolism, decreased mobility, and an increased risk of osteoporosis\u2014which is why it\u2019s essential to include quality protein in your diet.<\/p>\n

\u201cI recommend adults over 50 include 25\u201330 grams of high-quality animal protein (4-5 oz) at every meal to help stimulate muscle protein synthesis, support metabolism, and preserve strength and mobility,\u201d Shapiro says. \u201cSome excellent sources include grass-fed beef, responsibly caught seafood, organic free-range chicken, humanely raised turkey, and crate-free pork.\u201d<\/p>\n

The 60-Second Standing Challenge That Predicts Your Longevity<\/a><\/p>\n

\tMinimize Ultra-Processed Foods<\/p>\n

\"CinnamonShutterstock<\/p>\n

While a box of store-bought coffee cake or gooey cinnamon rolls may be delicious, they can increase inflammation and other age-related concerns like arthritis, heart disease, and cognitive decline. Shapiro recommends limiting your intake of ultra-processed foods.<\/p>\n

\u201cBy keeping more whole foods stocked in your fridge and freezer, including fresh produce and lean proteins \u2026 it is easier to \u2018crowd out\u2019 less healthy foods without feeling hungry,\u201d she says.<\/p>\n

10 Daily Habits That Can Add 10 Years to Your Life, According to a Biohacker<\/a><\/p>\n

\tConsume Omega-3 Fatty Acids<\/p>\n

\"sardines\"Shutterstock<\/p>\n

Bump up your intake of omega-3 fatty acids<\/a> through supplements or foods.<\/p>\n

\u201cOmega-3 fatty acids are vital for protecting brain health and reducing inflammation in the body overall to help protect your heart,\u201d explains Staci Gulbin, MS, MEd, RDN<\/b><\/a>, registered dietitian and health writer. \u201cMost people should consume at least 1000 mg of omega-3 fatty acids daily.\u201d<\/p>\n

According to Amy Brownstein<\/b>, registered dietitian nutritionist at MyNetDiary<\/a>, \u201cFatty fish provide protein as well as essential omega-3s, which support heart and brain health. Dislike fish? Incorporate chia seeds, flax seeds, walnuts, or hemp hearts into your diet for some plant-based omega-3s.\u201d<\/p>\n

RELATED: If Your Body Can Handle These 6 Tests, You\u2019re Aging Like a Pro<\/a>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\tCook More at Home<\/p>\n

\"YoungShutterstock<\/p>\n

Preparing meals at home gives you complete control over ingredients, nutrient quality, and portion sizes, Shapiro points out.<\/p>\n

\u201cHome-cooked meals make it easier to include high-quality animal proteins, reduce excess sodium and added sugars, and support blood sugar balance,\u201d she shares. \u201cPlus, the act of cooking keeps you mentally engaged and can even support social connection and routine.\u201d<\/p>\n

If You Can Pass This Tennis Ball Test, You May Live to 100<\/a><\/p>\n

\tAim for a Range of Color in Each Meal<\/p>\n

\"SalmonShutterstock<\/p>\n

Make sure your plate is always as colorful as possible. What exactly does this mean?<\/p>\n

\u201cInclude a variety of colorful fruits and vegetables at meals to ensure you consume a mix of vitamins, minerals, and antioxidants necessary for health,\u201d Brownstein says. \u201cEach color provides different nutrients.\u201d<\/p>\n

\tPerform at Least 30 Minutes of Daily Physical Activity<\/p>\n

\"MatureShutterstock<\/p>\n

Getting a daily dose of physical activity is essential to leading a long, independent life.<\/p>\n

\u201cMoving each day, even at a gentle pace and\/or in short bouts throughout the day, is vital for keeping your heart strong and your brain functioning at its best,\u201d Gulbin says. \u201cAnd to preserve mobility, strength or resistance training twice daily can help strengthen bones and muscles to help keep you moving for years to come.\u201d<\/p>\n

\tTake Supplements<\/p>\n

\"vitaminShutterstock<\/p>\n

Consider adding a vitamin D or vitamin B12 supplement to your nutrition plan.<\/p>\n

\u201cYour body\u2019s ability to extract vitamin B12 from food decreases with age. Plus, certain age-related medications may impact vitamin B12 levels in your body,\u201d Brownstein explains. \u201cSimilarly, your body\u2019s ability to produce vitamin D decreases with age. However, before you start supplementing, get vitamin B12 and vitamin D levels checked. Not only does this prevent over-supplementation, but it allows you to tailor the dosage based on your individual needs.\u201d<\/p>\n

\tGet Solid Sleep<\/p>\n

\"matureShutterstock<\/p>\n

Don\u2019t sleep on getting good quality sleep. (Pun intended!)<\/p>\n

According to Amy Davis, RD, LDN<\/b> and Live Conscious Nutrition Consultant<\/a>, you should aim for eight hours of solid sleep each night.<\/p>\n

\u201cSleep quality affects everything from memory and mood to immune function,\u201d Davis explains. \u201cGetting enough sleep and keeping a regular sleep routine helps reinforce your body\u2019s natural circadian rhythm, which becomes weaker with age.\u201d<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"As you age, consistency far outshines intensity. What exactly does that mean? According to Amy Shapiro, MS, RD,…\n","protected":false},"author":3,"featured_media":126698,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[1081,210,1182,67,132,68],"class_list":{"0":"post-126697","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-aging","9":"tag-health","10":"tag-nutrition","11":"tag-united-states","12":"tag-unitedstates","13":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114988269347831969","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/126697","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=126697"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/126697\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/126698"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=126697"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=126697"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=126697"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}