Your Biological Age
Your body's age given your habits 38.2 YEARS
Your Life Expectancy
You are expected to live until the age of 70.2 YEARS
Your Healthy Life Expectancy
Years free of cancer, heart disease & diabetes 64.9 YEARS
Your Accrued Years
Due to your life habits, your life has accrued -11 YEARS
You could add+28.1 YEARS by optimizing your lifestyle.
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I don't even drink or smoke!
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Pay Attention to Your Emotions - Gain 450 days
If you or a loved one may be suffering from depression, be sure to seek medical help. Scientists at the World Health Organization consider depression to be more damaging to one's health than chronic diseases such as asthma, diabetes, and arthritis. In addition to professional treatment, be sure to check out Blue Zones’ tips for managing symptoms of depression.
Whole Grains - Gain 402 days
Eating more whole grains has been shown to play a positive role in the prevention of developing type 2 diabetes, which is on the increase all over the world. The average American adult only consumes one serving of whole grains a day, so try and opt for whole grains instead of refined ones whenever possible.
Here, Fishy, Fishy - Gain 389 days
Fish is an important part of Eating Wisely. Most fish are high in levels of omega-3 fatty acids that promote good heart and brain health. Fish can also be a much healthier source of protein than other meats.
Exercise Regularly - Gain 316 days
Beyond just moving naturally, more vigorous exercise can improve the quality and length of your life. “Vigorous” means any type of movement that gets your heart pumping faster than normal. Shoot for at least 30 minutes a day. Making exercise a part of your life helps guard against disabilities that can occur as we grow older.
Improve Your Attitude - Gain 268 days
Anger and stress can affect your ability to accomplish personal goals. To make a change, consider the things that cause you anger or stress and try a different approach. For one week, note which events and situations cause a negative physical, mental or emotional response. What could you do differently next time to make yourself feel better about these events? For more tips and techniques, see our Anger Management Guide.
Feeling Anxious? - Gain 256 days
You are not alone if you battle feelings of stress. Learn to recognize the signs of anxiety and think about ways you can relax and work through anxiety. Try to incorporate healthy habits into your life to help you deal with stress: talk it over, exercise, eat right, and get enough sleep. Check out our Stress Management Guide for more tips and techniques.
Have a Little Faith - Gain 243 days
Even attending a religious service once a month may convey health benefits. A recent sample of some 3,600 adults over seven and a half years found that those who attended a service at least once a month saw about a 30 percent reduced risk of death.
Enjoy Some Fruit - Gain 231 days
Fruits are one of the most healthy and natural foods in existence and an important part of Eating Wisely. They are excellent sources of minerals, vitamins and enzymes. To get health benefits from your fruit, be sure to get its nutrients straight from the source. Scientific studies on vitamin supplements and extracts show that while diets rich in fruits and vegetables protect against diabetes, cancer and cardiovascular disease, people who just take the extracts or supplements do not receive the same health benefits as those eating the fruits. So stick to the real thing and avoid the pills.
Eat Your Vegetables - Gain 219 days
A diet rich in vegetables is the most important component of Eating Wisely. It’s hard to argue with the health benefits: They can help lower blood pressure, reduce the risk of heart disease, stroke, and probably some cancers, lower the risk of eye and digestive problems and mellow the effect on blood sugar that can keep appetite in check.
Be Friendly - Gain 134 days
Group activities can foster friendship, and friendship may lead to a longer life. A Harvard Medical School study found that not having close friends was detrimental to one's health. So nurture the friendships you have, especially the ones with healthy, happy people.
Cut the Salt - Gain 85 days
Reducing your salt intake will help lower your blood pressure, reducing your risk of stroke and heart disease.
Move Naturally - Gain 49 days
Moving naturally is one of the most important parts of the Blue Zones Power 9. Moving naturally means setting up your life and habits to encourage you to move around without even thinking about it. Walk more, take regular breaks to move around if you work at a desk.
Have a Cow, Man - Gain 37 days
Dairy products play an important part of a nutrient-rich diet by supplying important vitamins and minerals essential for human growth and development. Enjoy 1-2 servings of dairy per day.
Get a Good Night's Sleep - Gain 24 days
Downshifting is an important part of living longer. Not only is sleep restorative to the brain, but it’s important for overall health and well-being. Too little sleep can lead to weight gain by altering levels of the hormones that regulate satiety and hunger, leading to overeating, overweight, and obesity. When people get less than six or seven hours of sleep each night, their risk for developing diseases begins to increase. How do you know if you are getting enough sleep? Experts say that if you feel drowsy during the day, even during boring activities, you are not getting enough sleep.
Raise a Glass - Gain 0 days
A drink a day is not only good for health, it’s a great way to stay more social. More than 60 prospective studies show the connection between moderate drinking and a lower risk of heart attack and death from all cardiovascular causes. Having a drink with friends can be a great way to relax, but when drinking, keep the American Institute for Cancer Research's guidelines in mind: No more than two drinks for men and one for women each day.
Cut Out the Junk - Gain 0 days
Junk food can be delicious, filling, affordable and easily available just about any time of day. However, it is usually not nutritiously balanced and loaded with calories from refined sugars and artery-clogging fats, high in sodium and low in fiber, vitamins and minerals. Consumption of junk food contributes to obesity, a growing international health hazard. It’s a major factor in many diseases like hypertension, diabetes, high cholesterol, heart disease and many types of cancer.