By James Preimesberger
I began studying gerontology in 1991, and my passion for understanding aging has never waned. The goal isn’t just longevity—it’s living a long, healthy, happy life.
People often ask me, “What’s your secret?” My answer is simple: it’s a combination of a few key habits.
Water
Most sodas contain more sugar than you should consume in an entire day. Excess sugar leads to glucose spikes, overworking the pancreas, and increasing disease risk. I haven’t had soda in over 30 years. One soda a day for 30 years equals over 400,000 grams of sugar—far more than your body can handle. Swap soda for water and the benefits are immense.
Sleep
Despite the myth that we need less sleep as we age, quality rest is crucial. Teenagers sleep a lot because their bodies are growing and changing. Sleep rejuvenates the body, strengthens the immune system, and improves mental clarity. I aim for 8-9 hours a night, and naps are a great bonus.
Diet
A plant-based diet with adequate protein and controlled caloric intake is key. Obesity is a growing issue, leading to diabetes and kidney problems. Avoid processed, fried, and fast foods, as they offer little nutritional value. Green vegetables and whole foods provide what your body truly needs.
Weight
Maintaining a healthy weight prevents numerous health problems. With proper diet and exercise, it’s achievable. I’m 57 years old and have maintained the same weight since high school.
Exercise
Moderate exercise is all you need. Extreme activities like marathons or mountain biking can lead to injury. Instead, opt for walking, jogging, yoga, Pilates, or lightweight training. Mix it up to stay engaged.
Mental Stimulation
Just like the body, the mind needs exercise. Avoid falling into routines—try new foods, visit new places, or learn a new language. Keep your curiosity alive like a child’s.
Supplements
While there’s debate about their effectiveness, nutritional supplements won’t hurt. A balanced diet is best, but quality supplements can help fill gaps.
Intermittent Fasting
Ever had a big dinner and not felt hungry in the morning? That’s fasting. Listen to your body—if you don’t feel like eating-wait. Your body knows when it needs fuel.
Bright Smile
Good dental hygiene impacts overall health, even reducing heart disease risk. A bright, healthy smile is worth the effort. Brush, floss, and visit the dentist regularly.
Limit Alcohol
An occasional drink is fine if it brings joy but avoid daily drinking. Moderation is key.
Regular Checkups
Annual lab work provides insights into your health. Educate yourself on reading lab results. Before rushing into medications, explore natural alternatives like diet and exercise.
Happiness
Studies link happiness to longevity. Find joy in simple moments—watching waves, strolling in the park, dancing in the rain, or taking a spontaneous road trip. Children play with pure joy. Embrace that mindset.
Companionship
Social connections are essential. Surround yourself with positive relationships and avoid toxic ones. Life is too short for draining drama.
Living a long, healthy life doesn’t have to be complicated. Incorporate these habits and experience the benefits. Then, when someone asks, “What’s your secret?”, share the wisdom!
James Preimesberger graduated from the USC School of Gerontology with a Master of Science degree. He is also a retired California attorney. He currently serves as the licensed administrator of Chatham Hills Subacute Care Center.
