“I’m 87. I don’t feel 87; I don’t think I’m 87,” Elaine Neuwirth proclaimed on TikTok. “The most crucial thing is to engage with others, have a purpose, and keep moving… be part of the world.”

Her insights represent a growing scientific consensus now recognized by 3.6 million people: maintaining physical health requires more than just a good diet and regular exercise. To enhance longevity, fostering psychological well-being is essential. Though poor dietary choices and inactivity can’t be reversed easily, evidence suggests it’s never too late to reap the advantages of mental health improvements.

Begin with your relationships. To appreciate their significance, we turn to Harvard’s extensive study on human development, which began in 1938 and tracked 724 boys and young men along with over 1,300 descendants to determine what fosters physical and mental flourishing.

Mark Schultz, research associate director, highlights a key takeaway: the importance of quality relationships. Social connections have been identified as robust predictors of health and wellness in later life. For instance, findings from the study indicate that men with more positive social relationships and community involvement during middle age experience lower risks of depression and cognitive decline in later years.

“Social ties help us manage emotional challenges,” Schultz explains. “Simply being near loved ones can soothe the body effectively, as close relationships impact our hormones,” immune systems, and even the expression of our genes.

Impact on Immune System

Individuals with strong relationships find that wounds heal more rapidly. Recent studies provide insight into this phenomenon, revealing that people with a rich social circle typically possess a more robust immune system. Most cells that combat immune aging indicate that sociability enhances immune resilience and vitality.

Moreover, intimate friendships appear to affect the activity of genes tied to cell aging, including systems that assist with stress management. These effects may have long-term significance, as chronic stress is a known factor in heart disease, Alzheimer’s, and various other conditions. Analyses of 148 studies have shown that stronger social ties can boost survival rates by 50%.

So, how many relationships are adequate? “Starting from zero and moving to just one is already a tremendous improvement,” suggests Schultz.

Social Network

A practical test is to consider who you could contact at night if you felt scared. If someone comes to mind, you might be at risk for loneliness, which can lead to depression, heart disease, and cognitive decline. Loneliness is so damaging to health that its effects on premature death can surpass those of obesity.

“The emotional distress of loneliness can trigger a stress response akin to that of a chronic medical issue, leading to lasting inflammation and weakened immunity,” notes Ashwini Nadkarni from Harvard Medical School. “This emphasizes the necessity of fostering a sense of community as we age.”

Fortunately, addressing loneliness doesn’t necessitate professional intervention. Clinical psychologist Katherine Schafer from Vanderbilt University Medical Center suggests two steps: find ways to enrich others’ lives and allow them to enrich yours. “Start small. If you see a new parent drop a toddler’s shoes, pick them up and return them. You’ve positively impacted someone’s day,” she advises. “And when others reciprocate that care, it fosters connections—an antidote to loneliness.”

In addition to enhancing social connections, consider your sense of purpose. While it may seem unscientific, there’s a growing understanding that having a purpose—giving your life direction or meaning—can prolong life.

A sense of purpose is linked to a reduced risk of chronic diseases and overall mortality. Although the mechanisms are not fully understood, having a purpose can motivate individuals to lower stress levels and adopt healthier habits. If finding this sense of purpose feels challenging, can it be cultivated later in life?

In 2022, Eric Kim and colleagues at the University of British Columbia analyzed data from nearly 13,000 US adults, including those over 50. They measured levels of purpose and health over eight years. Individuals who identified more purpose in their lives exhibited increased physical activity, fewer sleep issues, and lower risks of stroke and overall mortality.

Positive Outlook

It’s also crucial to confront negative attitudes towards aging. A 2022 study involving about 14,000 US adults aged 50 and older revealed that those with a positive attitude about aging had a 43% lower risk of dying from any cause over four years compared to those with negative views.

Further research highlights the connection between mindset and health. While harboring negative thoughts can heighten chronic stress, an optimistic outlook may reduce the risk of heart disease.

Paving the path towards a long, healthy life will always demand effort. Alongside diet and exercise, remember to nurture your mental well-being. Reach out to a friend, embrace aging, and reflect on what truly matters. As Neuwirth emphasizes, get up and engage with the world—it might just help you live longer.