Eight Habits After Age 60 That Strengthen The Brain And Extend Life

15.11.2026, 9:57
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Longevity depends on more than just genetics.

New research shows that certain foods, physical activity, adequate sleep, and social interaction can support brain health, reduce the risk of chronic diseases, and help maintain independence in older age.

This is reported by EatingWell.

Experts suggest changing the very approach to longevity: it’s important to consider not only life expectancy but also the number of years a person lives in good health. This involves maintaining mobility, independence, mental clarity, and the ability to engage in favorite activities.

“Adding years to life is important, but maintaining mobility, independence, and quality of life should be the central focus of the conversation,” — notes Stuart Phillips, Ph.D. According to him, the goal is not simply to live to a ripe old age, but to continue doing what makes life fulfilling.

Experts have identified eight habits that are particularly important for people over 60.

1. Eat leafy greens every day

Leafy greens play an important role in the MIND diet—a dietary approach that combines the principles of the Mediterranean diet and the DASH diet, with a special focus on brain-healthy foods.

This diet recommends eating leafy greens at least six times a week. Nutritionist Liz Weiss also considers them one of the key foods for healthy aging.

According to her, spinach, kale, arugula, Swiss chard, and collard greens contain nutrients and plant compounds that are important for brain health. These include folate, vitamin K, and carotenoids, such as lutein.

Studies link a diet rich in fruits and vegetables to better cognitive function. In one study, leafy green vegetables were among the types of vegetables that showed the strongest association with maintaining mental abilities.

That said, you don’t necessarily have to make a big cabbage salad every day. Weiss suggests adding baby spinach to smoothies or scrambled eggs, using arugula on sandwiches, adding spinach and Swiss chard to soups and pasta, or making pesto from kale.

2. Include legumes in your diet more often

Legumes are an important part of the traditional diet of residents of the so-called Blue Zones—regions known for their high life expectancy.

For example, in Nicoya, Costa Rica, people eat black beans; in Mediterranean countries—lentils, chickpeas, and white beans—and on the Japanese island of Okinawa—soybeans, including in the form of tofu and miso.

According to Liz Weiss, canned beans are one of her favorite foods for healthy aging. They provide the body with both plant-based protein and fiber, and also contain folate, potassium, and magnesium.

In addition, beans are inexpensive, filling, and versatile. They can be used as a meat substitute in salads, tacos, burgers, and grain-based dishes.

Studies show that eating more legumes, combined with reducing the amount of red and processed meat, is associated with a higher likelihood of healthy aging. In one study, this was defined as reaching the age of 70 without serious chronic diseases.

3. Use olive oil as your primary fat source

Experts recommend making olive oil your primary cooking fat. You can use it to replace butter and other solid fats when sautéing and roasting vegetables, as well as add it to salad dressings and marinades.

“Olive oil is my main everyday cooking fat,” says Weiss. She notes that it is one of the main components of the Mediterranean diet, and the MIND diet recommends using it as the primary added fat.

Olive oil is beneficial not only for the heart but also for the brain. In a study involving more than 90,000 U.S. residents, consuming more than half a tablespoon of olive oil per day was associated with a 28% lower risk of death from dementia-related causes compared to people who consumed virtually no olive oil.

In addition, replacing about one teaspoon of margarine or mayonnaise (about 5 grams) with the same amount of olive oil was associated with an 8–14% reduction in risk.

4. Add berries to your meals

Berries hold a special place in the MIND diet. They are the only category of fruit that this dietary approach specifically recommends for maintaining brain health.

According to the recommendations, berries should be eaten at least twice a week. The list includes blueberries, strawberries, raspberries, and blackberries.

Studies show that regular consumption of blueberries can improve episodic memory and verbal memory in older adults with mild cognitive impairment.

Episodic memory helps you clearly recall specific events from your own life. Improved verbal memory, in turn, can help preserve your vocabulary and your ability to express your thoughts clearly.

Nutritionist Maggie Moon recommends adding berries to oatmeal and yogurt, and using them to make smoothies, green salads, and fruit sauces.

According to her, it’s best to eat fresh berries shortly after purchasing them, especially when they’re in season. Frozen berries are available year-round and also retain their nutrients, but they’re at their best if you don’t wait too long to eat them.

5. Snack on nuts instead of chips

Replacing chips and other salty snacks with nuts helps support both heart and brain health. Maggie Moon points this out.

According to several studies, older adults who regularly eat nuts may have a lower risk of dementia, disability, physical frailty, and premature death.

Peanut butter lovers should also take note of the results of one study. Eating about three tablespoons of peanut butter daily for six months helped improve lower-body muscle strength and the ability to stand up from a chair in people over 65 who were at risk of falling.

Moon recommends choosing lightly seasoned almonds, walnuts, or peanuts. You can eat them on their own, add them to trail mix, or sprinkle them on popcorn.

There are other ways to incorporate nuts into your diet: add toasted nuts to salads and grain dishes, make pesto and sauces—such as romesco—or use peanut butter as a dressing for noodle and vegetable dishes.

6. Maintain social connections

Interacting with others is another important component of brain health. According to Maggie Moon, social engagement can positively influence a person’s mental, cognitive, and physical well-being and potentially extend life expectancy.

Studies show that participating in social activities, combined with other healthy habits, can improve cognitive function in people over 60.

A large-scale meta-analysis of 90 studies involving more than 2.2 million people revealed a link between social isolation and loneliness and an increased risk of death from all causes.

Stuart Phillips advises going for regular walks with friends, having lunch together, attending classes, and volunteering. He recommends choosing activities that you look forward to and that provide opportunities to interact with others. Learning something new and interesting also helps make everyday life more fulfilling.

“From book clubs to gardening groups—find your people and socialize,” advises Christine Rosenblum, Ph.D. and registered dietitian.

7. Get moving every day

Physical activity is one of the key factors in healthy aging. It includes aerobic exercise, strength training, and stretching.

Phillips considers walking an excellent starting point. For people who haven’t been very active in the past, he recommends starting with manageable walks and gradually increasing the intensity, rather than trying to reach a specific number of steps right away.

Even short walks make a difference and count toward your total daily activity.

A meta-analysis of 15 studies showed that an increase in the number of steps per day is associated with a gradual reduction in the risk of death. However, in people over 60, this association becomes less pronounced after approximately 6,000–8,000 steps per day.

Phillips emphasizes that this is not a mandatory threshold, not a maximum limit, and not proof of a direct cause-and-effect relationship. The key point, he says, is that health benefits are evident even with fewer steps than the recommended 10,000.

Another study showed that walking about 9,800 steps a day is associated with a 50% reduction in the risk of dementia. However, even 3,800 steps a day were associated with a 25% reduction in this risk.

Strength training is just as important. An updated position statement from the American College of Sports Medicine, co-authored by Phillips, confirms that strength training improves muscle strength and a number of indicators of physical fitness. These include the ability to stand up from a chair, balance, and walking speed.

“After age 60, strength training isn’t so much about looking muscular. It’s essential for maintaining the ability to manage your daily life independently,” explains the expert.

8. Maintain a regular sleep schedule

For healthy aging, it’s important to get enough sleep and try to go to bed and wake up at roughly the same time each day.

Phillips advises focusing on a realistic routine rather than striving for perfect metrics on smartwatches and other sleep-tracking devices. If sleep problems persist, they should be properly evaluated, and medical help should be sought if necessary.

A study involving more than 60,000 adults showed that a regular sleep schedule is associated with a lower risk of death.

Another long-term study found a link between sleeping six hours or less between the ages of 50 and 60 and an increased risk of developing dementia in later years.

Phillips notes that simply changing one’s sleep schedule does not guarantee the prevention of dementia or an increase in life expectancy. Nevertheless, the available scientific evidence suggests that sleep quality should be taken seriously.

What Experts Ultimately Recommend

Healthy aging does not require buying expensive supplements, special devices, or visiting high-end clinics. According to Christine Rosenblum, small but regular lifestyle changes are far more important, as they yield results over time.

When it comes to diet, focus on leafy greens, berries, and legumes; replace meat with plant-based protein sources more often; use olive oil; and choose nuts instead of chips.

Outside the kitchen, daily walks, strength training twice a week, a consistent sleep schedule, and spending time with people who bring you joy are important.

Another factor is a positive attitude toward aging. “I urge my friends and relatives to stop speaking negatively about their own aging and to realize that living to this age is a privilege that not everyone gets,” says Rosenblum.

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