How to live longer and healthier: What science says about healthy aging
Dr. Tea Mamaladze, Medical Director, Underwriting & New Business, BMO Insurance
Updated 
5 min. read
Living longer is not enough – it is also important to feel good as you age. Healthy life expectancy is the number of years we can expect to live in good health, without major illness or limitations. In Canada, that’s currently 70.6 years for women and 68.9 for men, and it’s gone up slightly over the past two decades. footnote 1
So, what does the science say about aging well? A few simple habits can make a significant difference.
Eat well and stay active
What we eat and how we move influences our entire body, from how well our heart works, to how our brain functions, to how strong our bones and muscles stay as we age. The Mediterranean diet, rich in colorful vegetables, fruits, whole grains, lean proteins like fish, and healthy fats like olive oil, has consistently been linked to reduced risk of chronic illness, better brain health and longer life.
A large U.S. study found that people who followed this kind of diet and stayed physically active had a younger biological age than those who did not, regardless of age, weight, or gender. footnote 2 Women saw slightly more benefit from the diet, while older adults benefited more from physical activity.
Keep your blood pressure in check
High blood pressure (or hypertension) is often called the “silent killer” because it typically shows no warning signs. Yet over time, it can quietly damage your arteries, and increase your risk of stroke, heart attacks and even dementia. footnote 3
Managing your blood pressure, especially during midlife, can help your body as you age and protect your brain from cognitive decline in later years. footnote 4, footnote 5 Regular checkups are key – your doctor can help guide you on what a healthy target range looks like for you.
Quitting smoking is always worth it
We all know smoking causes lung problems and significantly increases the risk of lung cancer, but it also harms circulation, causing increase of the risk of heart attack and stroke, damages the immune system and speeds up the body’s aging process.
Quitting before age 40 lowers the risk of dying from smoking-related illness by about 90%. footnote 6 Stopping at 50 or 60 can still add years to your life. Even those over 80 can benefit from quitting. footnote 7, footnote 8
Just one year after quitting, your risk of heart attack drops by half. After 10 years, your lung cancer risk also drops by 50%. footnote 6 The longer you stay smoke-free, the better your body recovers.
Prioritize sleep
Good sleep is essential for brain function, heart health and immune support. Studies show that both too little and too much sleep can raise your risk of heart disease, stroke, diabetes and even early death. Chronic sleep disruption has also been linked to mental health issues like anxiety and depression, as well as problems with memory, focus and decision-making. footnote 9
One major study found that sleeping fewer than six hours per night increased heart attack risk by 20%. footnote 10 Oversleeping (more than nine hours) also came with added risk. Poor sleep has also been linked to inflammation and faster plaque buildup in the arteries. footnote 11
What's recommended?
- Adults 18-64: 7-9 hours/night
- Adults 65+: 7-8 hours/night footnote 12
Even small improvements in sleep, like getting to bed at a regular time, or creating a calming bedtime routine, can have a substantial impact on your long-term health.
Stay connected
Having a strong social network isn’t just emotionally rewarding, it’s a proven buffer against stress and loneliness. Staying socially engaged keeps our minds active, our mood stable and even our immune systems more resilient. Older adults who keep diverse and active social ties are more likely to stay healthy, both physically and mentally. footnote 13, footnote 14
Canadian studies show that people with limited social participation often report poorer health, footnote 13 while American research also links strong social connections with better cognitive function and longevity. footnote 14
Manage stress
Chronic stress can speed up aging and increase the risk of cognitive decline. Research has linked long-term stress to the progression of Alzheimer’s-related changes in the brain, accelerated biological aging, and higher mortality risk. footnote 15
The good news? Mind-body practices can help. Studies show that techniques like mindfulness meditation and yoga can significantly reduce anxiety, depression, and overall distress. In one review of 47 clinical trials, participants who engaged in mindfulness-based programs experienced improvements in mental health and quality of life, benefits that lasted for months. footnote 15
Stress relief isn’t just about meditation. Regular physical activity, a balanced diet, and consistent sleep are all essential components of managing stress. Together, they activate the body’s relaxation response, helping you stay calm, focused, and resilient. footnote 15
Putting it all together
A healthier life isn’t about perfection, it’s about building small, sustainable habits:
- Eating a balanced, nutrient-rich diet
- Moving your body regularly, even in short bursts
- Monitoring your blood pressure and knowing your numbers
- Prioritizing quality sleep
- Avoiding or quitting smoking
- Managing stress with tools like mindfulness, movement, or breathing exercises
- Staying socially connected and engaged
Every habit counts. Start where you are, build from there and give yourself credit for every step forward.
References
Footnote 1 details WHO. Data Health data overview for Canada. Accessed April 5, 2025. CanadaFootnote 2 details Thomas A, Belsky DW, Gu Y. Healthy Lifestyle Behaviors and Biological Aging in the U.S. National Health and Nutrition Examination Surveys 1999–2018. The Journals of Gerontology: Series A. 2023;78(9):1535-1542. doi:10.1093/GERONA/GLAD082. Healthy Lifestyle Behaviors and Biological Aging in the U.S. National Health and Nutrition Examination Surveys 1999-2018 - PubMedFootnote 3 details Lennon MJ, Makkar S R, Crawford JD, Sachdev PS. Midlife Hypertension and Alzheimer’s Disease: A Systematic Review and Meta-Analysis. J Alzheimer’s Dis. 2019;71(1):307-316. doi:10.3233/JAD-190474. Midlife Hypertension and Alzheimer's Disease: A Systematic Review and Meta-Analysis - PubMedFootnote 4 details Risk factors for cognitive decline and dementia - UpToDate. Accessed April 6, 2025Footnote 5 details Prevention of dementia - UpToDate. Accessed April 5, 2025Footnote 6 details Selby P, Zawertailo L. Tobacco Addiction. Solomon CG, ed. New England Journal of Medicine. 2022;387(4):345-354. doi:10.1056/NEJMCP2032393. Tobacco Addiction | New England Journal of MedicineFootnote 7 details Tobacco: Health benefits of smoking cessation. Accessed April 6, 2025Footnote 8 details Benefits and consequences of smoking cessation - UpToDate Footnote 9 details Ravyts SG, Dzierzewski JM. Sleep and Healthy Aging: A Systematic Review and Path Forward. Clin Gerontol. 2024;47(3):367-379. doi:10.1080/07317115.2022.2064789. Sleep and Healthy Aging: A Systematic Review and Path Forward. - Abstract - Europe PMCFootnote 10 details Insufficient sleep: Definition, epidemiology, and adverse outcomes - UpToDate. Accessed April 6, 2025Footnote 11 details Daghlas I, Dashti HS, Lane J, et al. Sleep Duration and Myocardial Infarction. J Am Coll Cardiol. 2019;74(10):1304-1314. doi: 10.1016/J.JACC.2019.07.022. Sleep Duration and Myocardial Infarction - American College of CardiologyFootnote 12 details Chaput JP, Carrier J, Bastien C, Gariépy G, Janssen I. Years of life gained when meeting sleep duration recommendations in Canada. Sleep Med. 2022; 100:85-88. doi: 10.1016/J.SLEEP.2022.08.006. Years of life gained when meeting sleep duration recommendations in Canada - PubMedFootnote 13 details Deslauriers V, Levasseur M. Typology of Social Participation and Network and Health in Older Adults: Results From the Canadian Longitudinal Study on Aging. J Aging Health. Published online 2025. doi:10.1177/08982643241311632. Needs subscription to access - Typology of Social Participation and Network and Health in Older Adults: Results From the Canadian Longitudinal Study on Aging - PubMedFootnote 14 details Ali T, Nilsson CJ, Weuve J, Rajan KB, Mendes De Leon CF. Effects of social network diversity on mortality, cognition and physical function in the elderly: a longitudinal analysis of the Chicago Health and Aging Project (CHAP). J Epidemiol Community Health. 2018;72(11):990-996. doi:10.1136/JECH-2017-210236. Needs subscription to access - Effects of social network diversity on mortality, cognition and physical function in the elderly: a longitudinal analysis of the Chicago Health and Aging Project (CHAP) – PubMedFootnote 15 details Complementary and alternative treatments for anxiety symptoms and disorders: Physical, cognitive, and spiritual interventions - UpToDate. Accessed April 10, 2025. Complementary and alternative treatments for anxiety symptoms and disorders: Physical, cognitive, and spiritual interventions
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