Living Better, Not Just Longer: My 7 Pillars of Longevity

When I created Navigating Longevity, I didn’t set out to give advice or present a perfect formula. I wanted to reflect, share, and learn — about how we can live not just longer, but better. With presence, joy, and connection. As I move forward in my studies and in life, I keep coming back to the same foundational elements — not because they’re trendy or idealized, but because they’re simple truths supported by science and by experience.

These 7 pillars guide my days. They’re how I check in with myself. They’re how I hope to grow old: not just adding years to my life, but life to my years.

1. Move More

Movement is one of the clearest pathways to better aging — it helps prevent chronic disease, supports heart health, strengthens muscles, and protects against cognitive decline. And yet, as someone who has loved sports all my life, I now struggle to integrate consistent physical activity into my daily routine.

This is something I continue to work on. I believe deeply that even small acts of movement can have a meaningful impact. And more than that, I believe movement should be joyful — not punishing. A walk in nature, with all senses engaged, can be more beneficial to body and spirit than an intense workout done without pleasure or presence. Medical evidence supports this too: regular, moderate exercise is key to reducing and preventing physical frailty as we age. And we don’t need to overcomplicate it — we just need to keep moving.

2. Eat More Fruits and Vegetables

My approach to food is centered around nourishment and simplicity. After years of learning and listening to my body, I’ve chosen a pescetarian diet. This way of eating — rich in vegetables, fruits, legumes, whole grains, healthy fats, and fish — has been shown to reduce the risk of heart disease, cancer, diabetes, and cognitive decline. But it’s not just about what I include — it’s also about what I’ve decided to let go of.

I’ve removed processed foods and any form of added sugar, both natural and synthetic, from my diet. This wasn’t a quick or easy shift, but it has made a real difference in how I feel. My focus is on choosing foods that nourish, protect, and bring joy — because I truly believe food is medicine, culture, and self-respect, all in one.

Salmon dishes a great option and are packed with nutrients and healthy fats.

3. Get Enough Sleep

I’ve struggled with sleep since my second child was born — and he’s turning 18 this month. This ongoing challenge has affected every part of my life: my energy, my concentration, my immune system, my emotional well-being. Sleep, when it’s missing or disrupted, changes everything.

But I haven’t given up. I’ve been studying and applying evidence-based techniques for sleep support — from light exposure to body scans and breathing practices. Some work better than others. Some help for a while, and then stop. I still have restless nights, but I’m committed to finding peace with rest. I plan to dedicate a full article to this soon, because I know I’m not alone in this — and if sleep is your struggle too, I’d love to open the conversation.

4. Avoid Harmful Habits

Longevity isn’t only about what we do — it’s also about what we choose not to do. Habits like smoking, excessive alcohol use, and unmanaged stress all chip away at our long-term health. Even less obvious patterns — like staying in toxic environments or ignoring our body’s signals — can take a toll.

This pillar isn’t about perfection. It’s about awareness. About gently letting go of what no longer serves us. I’ve learned that it’s easier to release something when we’re clear on what we’re making space for. And when we approach this with compassion, not pressure, it becomes sustainable. We’re not here to chase purity — we’re here to support vitality.

5. Manage Your Chronic Conditions

If there’s one pillar that truly anchors long-term health, it’s this one. Managing chronic conditions isn’t just about controlling symptoms — it’s about preserving our ability to live fully and independently, for as long as possible. Conditions like high blood pressure, diabetes, heart disease, or autoimmune disorders are common, but when left unchecked, they can quietly shape how we age.

We may live longer, yes — but the goal isn’t just more years. It’s more healthy years. We want to age in a way that allows us to move freely, to stay mentally sharp, to engage with life — not to spend our later years confined, dependent, or moving from one medical appointment to another. Prevention and good management of these conditions can help reduce the risk of disability, dementia, and loss of autonomy. And that is everything.

But this pillar isn’t only about physical health. It’s also about the emotional weight that comes with illness: the uncertainty, the fear, the fatigue. That’s something I think we need to talk about more openly. Not in a prescriptive way, but as humans — with curiosity, kindness, and honesty. I’ll be writing more about this, and I hope it will be a space where we can reflect together, share what helps, and remind each other that we’re not alone.

6. Prioritize Your Relationships

Humans are social beings — this isn’t just a personal belief, it’s the foundation of my PhD research. My dissertation focuses on how relationships, community, and social connection influence our health and longevity. And I see it not just in the literature, but in life: relationships are our lifeline.

But staying connected isn’t always easy. We live in a complex world. Social media has replaced many face-to-face interactions. Loneliness and isolation are more common than we realize — and they have serious health consequences.

I would love to hear your stories about how you build and maintain your social world. What has helped you feel connected? What has been hard? What are we learning, together, about what it means to belong?

7. Cultivate a Positive Mindset

A positive mindset isn’t about being cheerful all the time — it’s about how we relate to our lives. Studies show that optimism, resilience, gratitude, and meaning making can extend life, reduce the risk of disease, and support better recovery during difficult times.

Most of us have developed small rituals that support our mindset. A walk at sunrise, a few moments of quiet, a song, a prayer, a gesture of kindness. I believe we all know what helps us — and we’ve likely already felt the benefit. But the question is: are we consistent? Have we found a way to integrate these practices into our daily lives, not just when things are calm, but when life feels chaotic too?

I’d love to hear what has worked for you. What small or sacred routines have brought you peace or strength? How do they make you feel? And how can we keep showing up for them — and for ourselves? Join the conversation on social media.