At this time of year, many of us reflect back and look forward. We’ve all had an extra birthday since last year at this time. Here’re some suggestions on how to make sure that your future birthdays are healthy ones:

1.    MARRY AN EDUCATED WOMAN. Researchers have recently discovered that a woman’s education level is a stronger factor in her husband’s longevity than is the man’s own level of education. We’ve known for some time that being part of a committed relationship is good for your health and longevity.  A 20-year study found that married men typically lived three years longer than unmarried men. (Or maybe it just seems longer!) Researchers looked at 1 ½ million employed men and women who were 30-59 years old. They found that men who were living with a woman without any high school education were 25% more likely to die during the study period than those living with a college graduate. It turns out that a woman’s education was also important for her own health and longevity as well. And since women traditionally have more responsibilities in the home than men do, a higher education in the woman seems to be important for the family’s lifestyle as well.  Women with more education probably have more access to, and respond better to, important health information. That can translate into better eating habits and medical care not only for the husband but for the whole family as well.

2.    JOIN THE OPTIMISTS CLUB.  Optimism is good for you. Mayo Clinic found that those scoring the highest on the pessimism scale were 20% more likely to die prematurely than the optimistic. Chronic negative thinking has been linked to poor health. Why? Pessimists tend to develop “can’t win” attitudes and are less likely to take care themselves, get medical help, eat well, and avoid cigarettes. But more directly, pessimism may actually harm your immune system. Optimists are less likely to develop colds. In cancer patients, optimists tend to have better long-term results. Optimists are also more willing to try new things. And it turns out that lifelong learning is good for your mind as well. Just like your body needs exercising, so does your brain. A mind that is stimulated throughout life is less prone to depression, forgetfulness, and maybe even dementia. So after you retire, plan on learning a musical instrument or studying a new language.

3.    GO VISIT YOUR RELATIVES. Or get some new ones that you like.  Research has shown over and over again that humans are social creatures. We were not designed to go through life as lone rangers. Regardless of your age, the risk of premature death is 2-4 times higher in those that are socially isolated than in those who are socially connected to other people. Research is clear that quality relationships in your life with both family and friends can help you live both a longer and healthier life. Dedicate some time to maintaining and creating good relationships. Look for classes or organizations that share a passion that you do. Take a cooking class. Volunteer. You’ll be healthier because of it.

4.    AIM FOR 30 MINUTES OF ACCUMULATED EXERCISE FIVE DAYS A WEEK.  Remember, older people who are more physically fit not only live longer, but more importantly, they live healthier, better quality lives. You may have heard that people who do serious exercise only gain a year or two of extra life. That
doesn’t sound like much. But keep in mind that’s an average. On an individual basis, the increase in lifespan could potentially be as much as ten to twenty extra years. And that, makes it worth putting exercise into your life.  Regular physical activity can also help you maintain a healthy body weight; another important factor for longevity.

5.    EAT NUTRIENT DENSE FOODS. Not calorically dense foods. When you eat foods closer to the way they grow, they tend to have more nutrition and less calories than more processed foods. We’ve known for several decades that laboratory animals that are given all the nutrients they need but with about 30% fewer calories than average tend to live a much longer and much healthier life span. There’s good reason to believe this is true in humans as well. You can decrease your calorie intake without being hungry all the time if you eat foods that are nutrient dense. That means a potato, not potato chips. That means an orange, not orange juice. That means lean meat, not a big juicy steak. Foods that are closer to the way they grow also tend to have more fiber in them. When you eat foods that are not calorically dense you still get a lot of food and you also get to fill up.  Not only does eating good-quality more natural food help prevent many of the major killers of Americans, you’ll also, separately, probably be contributing to a longer life at the same time.