To celebrate WDDTY’s 150th issue, we’ve trawled through our immense database to bring you 150 of the best tips for living a long and healthy life
To find out more about any of these tips, use the search bar above. Here’s to a healthy 2026 and beyond!
1. Follow a Mediterranean-style diet
Scores of studies have demonstrated a diet that includes plenty of fresh fruits and vegetables, like the Mediterranean diet, can increase your chances of a long and healthy life. In one study, those who followed it most closely, eating fresh fish, nuts and olive oil, were about 20 percent less likely to die from any disease, including cancer and heart problems.1
2. Eat the rainbow
Eat a wide variety of brightly colored fruits and vegetables to make sure your body gets the nutrients it needs. “Rainbow” foods are especially good for keeping your brain sharp as you age—they’re packed with powerful antioxidants called polyphenols that help arrest mental decline, a forerunner of dementia and Alzheimer’s disease.
3. Include Nrf2 activators
Nuclear factor erythroid-2-related factor 2, more simply known as Nrf2, is the body’s master regulator of aging and detoxification. Include plant foods and compounds that are powerful Nrf2 activators in your diet, such as these:
4. Avoid processed foods
Eat whole, unprocessed foods as much as you can. Avoid anything that’s white when it should be brown, frozen when it should be fresh, or laden with artificial flavors and sweeteners and other added chemicals.
Especially avoid ultra-processed foods (UPFs), like supermarket bread, prepared meals, breakfast cereals, sausages, pastries, chips (crisps), colas and packaged fruit juices. Depending on the amount eaten, a diet high in UPFs can increase the risk of dying from heart disease by as much as 66 percent.2
5. Try intermittent fasting
Restricting your eating time to a window of eight to 10 hours can reduce body weight, glucose intolerance, hypertension and dyslipidemia (abnormal levels of fats in your blood), which are all risk factors for a host of diseases.3
Use your time in bed as a guide to work out your best 10-hour eating window. Avoid food for at least one hour after waking and two hours before bedtime. So, if you wake at 7:00 a.m., you could eat breakfast at 8:00 a.m. and finish dinner by 6:00 p.m.
Note, though, that fasting is not recommended for anyone who is pregnant, is breastfeeding or has an eating disorder.
6. Boost your omega-3 to omega-6 ratio
Avoid an imbalance between omega-3 and omega-6 essential fatty acids. These fats regulate the major bodily functions, and deficiencies are behind many degenerative diseases.
The optimal ratio is one to one,4 but the modern Western diet’s usual ratio is around one to 20 in favor of omega-6 from vegetable oils (like safflower, sunflower and corn oils). As a general rule, get more omega-3s (like eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA) and less omega-6s (like gamma-linolenic acid, or GLA).
People with higher blood levels of omega-3s live up to 4.7 years longer than those with lower levels.5 They’re also less likely to suffer from heart attacks or strokes or to die from any cause.6 Good food sources include oily fish, seaweed, flaxseed, chia seeds and walnuts.
7. Include prebiotics and probiotics
A healthy gut microbiome is essential for aging well and living long.7 An imbalance of bacteria in the gut, known as dysbiosis, is widely viewed as a potential marker for a range of diseases.8 And critically ill patients have a better chance of surviving with higher levels of good gut bacteria.9
To look after your gut microbiome, eat plenty of foods rich in probiotics (friendly bacteria) and prebiotics (fibers that feed friendly bacteria).
Probiotic foods include kefir, yogurt, miso, tempeh, kimchi and sauerkraut; prebiotic foods include bananas, onions, leeks, chicory root, oats, dandelion greens and Jerusalem artichokes. Polyphenol-rich foods and drinks, such as berries, grapes, almonds and green tea, are also important for gut health.10
8. Eat less wheat
Lots of people can’t tolerate this relatively new food in the human diet, particularly as it’s been so genetically tampered with. It contains wheat-germ agglutinin (WGA), which in small quantities can inhibit the nerve growth factor that’s vital for healthy neurons.11
WGA can also disrupt endocrine function, causing rheumatoid arthritis, ulcers, insulin resistance, and kidney and digestive problems.12 It can bring about cell death13 and chronic inflammatory conditions. Millet, buckwheat, quinoa and rice are good alternatives to wheat.
9. Make your own bread
If you can’t live without wheat, dodge the downsides of processed wheat by milling your own flour and baking your own bread with whole wheat berries and a countertop mill. However, it will still contain WGA.
10. Root out allergies or intolerances
Besides wheat, suspect the other big seven: corn, soy, sugar, nightshades (potatoes, tomatoes, eggplant/aubergine, peppers), yeast, egg and dairy. Find out if you’re intolerant by following an elimination diet.
If you have an autoimmune or mental health condition, look into gluten allergy or intolerance—it could be key to your recovery.
11. Don’t cut out fats
Fats play an essential role in maintaining health and are vital for a functioning brain. This is why cholesterol-lowering statin drugs are often linked to memory loss and mental decline; they reduce cholesterol to dangerously low levels.
As we age, we need fats including cholesterol, a saturated fat, to “feed” the brain. A study looking at the fat intakes of 28,098 middle-aged men and women for five years noted no increased risk of heart problems with high saturated-fat intakes.14
12. Focus on low-GI foods
The Glycemic Index (GI) measures how quickly a carbohydrate-containing food raises blood sugar. High-GI foods cause a rapid rise, triggering insulin release.
Low-GI foods release glucose more gradually into the blood, which helps prevent large blood sugar swings and large releases of insulin. Low-GI foods include meat, fish, pulses (beans) and most vegetables.
13. Consider a keto diet
Following a ketogenic diet, which is high in fat and low in carbs, has proved beneficial for several health conditions, including type 2 diabetes and obesity, epilepsy, mood and anxiety disorders, polycystic ovary syndrome (PCOS) and neurodegenerative diseases.15
14. . . . or a ketobiotic diet
Holistic menopause expert Dr Mindy Pelz recommends a “ketobiotic diet” for menopausal women—a keto diet with plenty of plant foods to fuel your microbiome. Very strict keto diets (20 g carbs per day) don’t allow for enough fibrous foods to feed your microbiome, which is vital for hormone balance, says Pelz. That’s because fiber often comes from foods with more carbohydrates.
She recommends keeping net carbs around 50 g/day and including plenty of greens and foods rich in probiotics, prebiotics and polyphenols (see Rules 2 and 7) to help break down excess estrogen.
15. Add egg to your veg
Eating cooked eggs with your vegetables can boost the absorption of carotenoids in the veg. The fat in the egg yolk helps the body absorb these potent antioxidants known to have numerous health benefits, especially when veggies are raw.16
16. Eat nitrate-rich foods
According to molecular medicine expert Dr Nathan Bryan, we need at least 300 mg of dietary nitrate per meal to support optimal nitric oxide levels—which maintain healthy blood pressure, circulation and overall health. Here are a few nitrate-rich foods to focus on:
17. Drink beetroot juice
Daily beetroot juice is a good way to get your nitrates. It improves blood flow in postmenopausal women.17 It’s also been found to reduce arterial stiffness quickly in men and may ease stress on the heart.18
18. Enjoy a cup of coffee
Drinking coffee appears to help protect against several cancers and enhance longevity. But drink it only in the morning to ensure the caffeine won’t affect your sleep. Go for a light or medium roast over a dark one to get more health-promoting polyphenols per cup.19
19. . . . or make your morning brew matcha
Drinking Japanese matcha, a powdered green tea made from the leaves of Camellia sinensis, is an excellent way to give your health a boost. Matcha tea plants are grown in the shade, which stresses them.
The stress activates survival mechanisms that boost production of biologically active compounds such as theanine, chlorophyll and epigallocatechin gallate (ECGC). These antioxidant compounds, especially ECGC with its anticancer, anti-inflammatory, antiviral and brain-boosting properties, can have big benefits for humans.20
20. Drink chamomile tea
If you’d rather avoid caffeine, choose chamomile tea. Women over age 65 who regularly drink it have a 29 percent lower risk of premature death than non-drinkers.21
21. Spice up your cooking
Common kitchen herbs and spices—like cinnamon, cayenne pepper, garlic, ginger, rosemary, sage and thyme—have powerful healing properties. Incorporate them into your diet daily.
22. Skip the table salt
Choose a good artisan sea salt, rich in beneficial minerals, instead of chemically processed table salt or PDV (pure dried vacuum) salt.
23. Add some vinegar
Vinegar, with components known to have antioxidant, antidiabetic, antimicrobial, antitumor, anti-obesity, antihypertensive and anti-inflammatory effects, has been used to treat obesity for centuries.22
Metabolic health expert Ben Azadi recommends taking a tablespoon of apple cider vinegar diluted in water 15–20 minutes before each meal to improve digestion and mitigate blood sugar surges. You can also take it after a high-carb meal to improve insulin sensitivity.
24. Eat an apple a day
When it comes to protecting against death from heart disease, eating just one apple a day nearly matches the claimed benefit of taking a statin. Choosing apples rather than statins, though, may prevent more than 1,000 excess cases of myopathy (muscle disease) and more than 12,000 excess diabetes diagnoses.23
25. . . . and a handful of peanuts
Eating a handful of peanuts every day could lower your chances of heart disease death by up to 40 percent and of premature death from any disease by 21 percent.24
26. . . . and some mushrooms
People who eat around 4 teaspoons of mushrooms each day reduce their cancer risk by 45 percent, and all types have a similar protective effect.25 To harness their therapeutic properties, consider supplementing with medicinal mushrooms like lion’s mane, Reishi and maitake.
27. Opt for extra-virgin olive oil
A staple of the Mediterranean diet, olive oil contains a polyphenol called oleocanthal with potent anti-inflammatory and antioxidant properties. Just 1½ teaspoons of olive oil a day can cut your risk of dementia-related death by 28 percent.26
Go for extra-virgin for more health-promoting polyphenols or, even better, search for “high polyphenol olive oil.”
28. Say yes to chocolate
A high-sugar diet can wreak havoc on your health, but eating a little chocolate every week appears to protect against heart disease, Alzheimer’s disease and death from any cause. Make it the dark kind, which is lower in sugar and higher in health-giving polyphenols.27
29. Drink a bit of alcohol
Drinking moderately (one or two glasses a day) rather than heavily or abstaining seems to be the safest and healthiest overall drinking pattern for preventing heart disease.28 But make it red wine, which is packed with health-giving polyphenols like resveratrol.
Red wine also contains hydroxytyrosol (HT), which has antioxidant, anti-inflammatory, anticarcinogenic, neuroprotective, immunomodulatory, antidiabetic, antimicrobial, antiviral and heart-protective properties.29
30. Walk every day
Walking 8,000 steps a day halves the risk of death from any illness compared to walking 4,000 a day, and walking 12,000 steps reduces the risk further.1 Even 4,400 steps a day greatly reduces your chances of dying prematurely from any disease compared to walking 2,700 steps.2 And just under 10,000 a day can cut your dementia risk in half.3
31. Walk after meals
According to functional medicine practitioner Dr Mariza Snyder, author of The Perimenopause Revolution (Hay House, 2025), taking a walk after you eat “blunts a blood sugar response, reduces insulin resistance, improves intestinal movement, promotes better sleep and boosts your mood while lowering stress levels.” Even just two to five minutes can have a positive effect.4
32. Wear a weighted vest
Add some weight while you walk to boost your workout. It’s especially good for maintaining bone mineral density in postmenopausal women.5
33. Dance yourself fit
Regardless of the style, dancing can significantly improve muscular strength and endurance, balance, and other aspects of functional fitness in older adults.6 It also reduces the risk of falling (a leading cause of death and disability in the elderly) and defends against cognitive decline.7
34. Include strength training
Besides aerobic exercise, strength-building is vital for a long, healthy life. As well as improving muscle strength and balance, it’s one of the most effective ways to support bone health.
It can also boost memory and cognitive function and may even reduce the risk and symptoms of Alzheimer’s disease and other types of dementia.8 Research suggests those incorporating both strength training and aerobic exercise into their lives will see the biggest longevity benefits.9
35. Lift weights
One study found that lifting weights for an hour three times a week can slash your biological age by eight years.10 Another revealed that lifting weights for less than an hour a week can cut your risk of a heart attack or stroke by up to 70 percent.11
36. Don’t pass on plyometrics
Plyometrics are explosive, high-impact movements like jump squats, box jumps and kettlebell swings. These exercises can improve muscular strength, bone health, body composition, posture and physical performance in older adults.12
37. Boost your NEAT
If you find it hard to get to the gym or an exercise class, increase your nonexercise activity thermogenesis (NEAT)—the calories you burn from everyday physical activity that’s not planned exercise. These are simple ways to do it:
38. Add in exercise snacks
These are short bursts of movement done several times throughout the day—anything from 30 seconds to five minutes—to quickly raise your heart rate and improve fitness. Think stair climbing, jumping jacks or a brisk walk. Research confirms they can be a time-efficient alternative to more traditional workouts for improving cardiorespiratory fitness.13
39. Wear a fitness tracker
Wearable fitness trackers can motivate you to move more and live healthier, whether you’re simply tracking daily steps or more advanced metrics like heart rate, sleep, blood oxygen levels and calories burned. But choose one without Bluetooth or Wi-Fi, or one with airplane mode, to minimize exposure to EMFs.
40. Don’t sit for too long
Swapping just 10 minutes a day of sedentary time for moderate to intense activity, such as a brisk walk or heavy housework, reduces the risk of a fatal heart attack by 38 percent. Bump that time to 30 minutes a day, and the chances reduce by 77 percent.14
41. Incorporate mind-body exercise
Exercise that combines physical movement with mental focus and controlled breathing—such as yoga, tai chi and qigong—can slash stress, support sleep, improve flexibility, balance and mobility and even reduce symptoms of chronic conditions like back pain, arthritis and chronic fatigue syndrome. Menopausal symptoms like hot flashes and mood problems also respond well to mind-body exercise.15
42. Don’t forget to stretch
Regularly stretching helps to maintain mobility and flexibility, ease stiffness, support posture, and reduce the risk of injuries. It can also help you relax.
43. Sort out stress
High stress over long periods can contribute to heart disease, stroke, cancer, dementia and lots of other health problems. There are scores of proven ways to keep stress in check, from mind-body techniques like meditation and yoga to adaptogen supplements (see Rule 92) to time outdoors. The key is to find what works for you.
44. Stay connected
Relationships are vital for a long and healthy life. Living with a partner and being socially active with lots of friends increase your chances of living 50 percent longer than someone who lives alone and is isolated.1
If you don’t have lots of friends or family around you, consider joining a social group nearby or online. The type of group doesn’t seem to matter—it might be a church or community group, or a tennis or book club. What’s important is that you identify with it or see it as a meaningful part of your life.2
45. Find your purpose
People who have a sense of purpose are more likely to live long and healthy lives.3 If you’re struggling to find your purpose in life, think about what you care about, what you’re good at and what you enjoy doing—and consider volunteering.
46. Seek out the new
Not only is routine deadening to the senses but it can actually make you ill. According to Bowling Green State University psychologist Jaak Panksepp, one of the most important basic human instincts is the “seeking” mode, a nature that remains intensely engaged in the search or the puzzle or is simply curious about what’s new.
An interest in new things and change and, most of all, a “pioneering spirit” seemed to be the longevity elixir of a group of long-lived US Civil War nurses. Vary your activities and be sure to engage in tasks that involve problem-solving.4
47. Keep your brain busy
Even simple daily tasks and activities like cooking, reading, writing letters or emails, and playing cards can help keep your memory sharp and ward off dementia.5 Keeping your brain active is especially important in your 60s and beyond.
48. Get creative
Creative activities like crafting, expressive writing, coloring and doodling can ease stress, anxiety and depression.6
49. Believe in something
People with religious and spiritual beliefs live longer and are less likely to get ill, suffer from depression or become suicidal. If they do get ill, their symptoms are less severe than in those with no religious beliefs, and they recover quicker.7
50. Think positive
Being more optimistic is tied to a longer lifespan and “exceptional longevity”—living to age 85 or older.8 And those who maintain a positive outlook after suffering a stroke are more likely to have a good recovery.9
51. Laugh lots
Laughter really is the best medicine—especially when it comes to heart disease. People with heart problems who regularly laugh are less likely to suffer a stroke or heart attack.10
52. Get a pet
The decision to get a pet shouldn’t be taken lightly, but pet ownership has been associated with improved mental health.11 Just petting a dog or cat for 10 minutes can significantly reduce stress levels.12
Other research shows owning a dog is associated with lower blood pressure and better lipid profiles. It comes with a 24 percent reduction in all-cause mortality (compared to non-ownership) and a 31 percent reduction in death from heart disease.13
53. Meditate
Not just good for relieving stress, meditation can ease pain and depression, protect the heart and even delay brain aging. Fifty-year-old meditators had brains an average of 7.5 years younger than those of non-meditators in one study.14
54. Listen to music
Listening to music is proven to reduce pain and anxiety, lower blood pressure and help people recover after a stroke or brain damage.15 It can also improve cognitive impairment in patients with Alzheimer’s.16
55. Get some green
Exposure to outdoor green spaces like parks, gardens and forests is linked to improvements in both physical and mental health, such as reductions in blood pressure and inflammation and better concentration and overall recovery. Even indoor plants and natural elements can positively affect health and well-being.17
56. Think yourself well
Guided imagery, the use of your imagination to create calming, positive mental pictures that help your mind and body relax, can dramatically reduce chronic pain and the use of pain medication.18 It’s also used to lower anxiety and depressive symptoms19 and improve general well-being in those with musculoskeletal disorders.20
57. Deal with unresolved trauma
According to world-renowned integrative cancer specialist and WDDTY contributor Dr Leigh Erin Connealy, past traumas and unresolved conflicts can have devastating effects on the body. She therefore recommends an emotional-healing treatment called EVOX to all her patients.
“It’s a powerful biofeedback tool that supports emotional healing by helping to ‘remap the brain,’ relieve stress and anxiety at the root, and heal past emotional wounds,” she says. Search online for “EVOX perception reframing” along with the name of your city or state to find the therapy near you.
Or try WDDTY publisher Bryan Hubbard’s Time-Light therapy, a method of understanding and processing trauma (see timelighttherapy.com).
58. Empathize and forgive
One of the greatest antidotes to stress is heartfelt forgiveness and empathy. Forgiveness is associated with lower levels of depression, anxiety and hostility; reduced substance abuse; higher satisfaction with life; and fewer self-reported health symptoms.21
59. Practice gratitude
Acts of gratitude, like keeping a gratitude journal or simply expressing gratitude to others, can reduce anxiety and depression and enhance general well-being.22
60. Eat organic
Switching to organically grown food can significantly reduce pesticide levels in the body after just one week.1 And eating organic food is associated with a lower risk of cancer.2
If you can’t afford to go fully organic, check out the “dirty dozen” lists published by the Environmental Working Group (ewg.org) in the US and the Pesticide Action Network (pan-uk.org) in the UK for the 12 fruits and vegetables with the most pesticides, and prioritize these. Also wash fruit and vegetables thoroughly—adding a little baking soda can help get rid of pesticides.
61. Eat fresh
Consume fresh, unprocessed foods and limit canned and packaged foods as much as possible, as these can contain BPA and other plastics chemicals.
62. Eat fish with caution
Most are now tainted by industrial waste and mercury (a toxic heavy metal), including “farmed” fish, which have been fed inappropriately with grains. Avoid swordfish, tuna and other deep-water fish, as these are likely to have more mercury than smaller fish from shallower waters. Rotating your protein sources helps minimize your exposure to specific chemicals.
63. Filter your water
Use an effective water filter, such as ZeroWater jug filters (zerowater.com; zerowater.co.uk), which remove virtually all dissolved solids from tap water including chlorine, lead and mercury, or the plastic-free countertop filter The Water Machine (thewatermachine.com).
Also consider under-sink and whole-house water filters; just check with the company what exactly is filtered out. Avoid water sold in plastic bottles as the chemicals in the plastic can leach into the water.
64. Use safe cookware
To avoid toxic chemicals leaching into your food, steer clear of aluminum cookware, aluminum foil and anything coated with Teflon or labeled “nonstick.” Safer cookware options include glass, ceramic, stainless steel and cast iron.
65. Choose all-natural ingredients
When shopping for beauty, personal care, cleaning and home products, check the ingredients on the label or the website you’re buying the product from. Look up any you’re not sure of (the Environmental Working Group’s Skin Deep Cosmetics Database, ewg.org/skindeep, is a useful resource).
As a general rule, choose products with a short list of simple, natural ingredients you’ve heard of rather than a long list of unpronounceable, unrecognizable ingredients.
66. Avoid artificial fragrances
Anything with a synthetic fragrance could contain harmful chemicals. Choose unscented products or those fragranced with natural ingredients, like pure essential oils, instead.
67. Opt for untreated furnishings
Choose natural materials for curtains, rugs, bedding, throws and cushions, and avoid anything with added flame retardants, stain-proofing or moth-proofing and anything labeled “permanent press” or “wrinkle-resistant.”
Check with companies directly to see if they add any chemical treatments to their products. Some good fabric options are organic wool, cotton and hemp.
68. Go plastic-free
Choose plastic-free alternatives whenever possible to minimize exposure to hormone-disrupting chemicals like phthalates and BPA. Glass and stainless steel are great for storing food and drink, while reusable beeswax wraps are a good alternative to plastic wrap or cling film. Go for natural fibers for clothes and home fabrics and choose wood over plastic for furniture, toys and other items in your home.
69. Vacuum regularly
Household dust is a major source of pollutants in the home, so vacuum often.3
70. Leave shoes at the door
Place a doormat by any exterior doors and don’t wear shoes in the house to avoid tracking in pesticides, heavy metals like lead and other harmful contaminants from outside. These simple steps can reduce chemicals in the home by around 60 percent.4
71. Be mindful of mold
Toxic mold exposure has been proposed as a cause of chronic fatigue5 and cognitive impairment.6 Keep your home mold-free by controlling moisture (fix leaks promptly, ventilate kitchens and bathrooms well, keep humidity levels between 30 and 50 percent) and learn how to deal with mold safely.
72. Choose VOC-free paints
If you’re planning home decor or DIY projects, go for nontoxic paint, varnishes, fillers and other products with the lowest VOC levels you can find. VOCs—volatile organic compounds—are chemicals that readily release vapors at room temperature.
They’re a major contributor to indoor air pollution and have been linked to a range of short- and long-term health effects, from headaches, liver damage and memory problems7 to asthma, eczema and low sperm count.8 Several VOCs, such as benzene and formaldehyde, are recognized carcinogens, and others are suspected carcinogens.9
73. Look out for lead
Watch out for this toxic heavy metal if you’re decorating your home or upcycling vintage furniture—it could be hiding in old paintwork and varnish. Before sanding suspect surfaces, get a lead testing kit, such as those offered by 3M and Abotex.
If lead is present, deal with it safely. Paintwork in good condition can simply be sealed with an overcoat of modern lead-free paint. If it’s in bad condition and needs to be removed, avoid methods that create dust or fumes, such as dry sanding or a heat gun. And always wear protective clothes, gloves and a face mask suitable for lead particles.
74. Get an air purifier
These machines can help remove dust, mold spores, odors, VOCs and more from the air.
75. Watch out for fluoride
Exposure to fluoride has been linked to lowered IQ,10 ADHD,11 hypothyroidism (underactive thyroid),12 bone fractures13 and bone cancer14—even at relatively low levels. Choose fluoride-free dental care, and if your water supply is fluoridated, get a water filter that removes fluoride (see Rule 63).
76. Avoid amalgam fillings
Although the EU has banned the provision of new amalgam fillings due to health concerns over mercury (which makes up about 50 percent of amalgam), the fillings can still be used in the US and UK. Ask your dentist for a safer alternative, like BPA-free composite fillings.
77. Minimize EMF exposure
The electromagnetic fields (EMFs) emitted by technology such as mobile phones, laptops, tablets, “smart” meters, Wi-Fi routers and power lines is associated with a host of modern diseases, such as cancer and Alzheimer’s. Turning your Wi-Fi off at night, avoiding wireless headphones and putting your phone on airplane mode when you’re not using it are a few simple ways to reduce your exposure.
In newer phones, airplane mode may shut off only cellular signals. For stronger protection, turn off Wi-Fi, Bluetooth and location settings as well.
78. Detox regularly
Although the body has an inbuilt detoxification system to rid itself of unwanted substances, several factors can affect this process, including genetics, diet and toxic load (the buildup of toxins in the body from various sources). This is why many functional medicine practitioners agree that actively detoxing, i.e., helping your body to detox using various methods, is one of the best things you can do for your health.
A few simple, natural and effective ways to do this include using saunas, particularly far-infrared saunas (or anything else that makes you sweat), drinking vegetable juices and supplementing with nutrients to support the body’s natural detox processes, such as magnesium, selenium, zinc and glutathione.
79. Stay youthful with a multivitamin
Taking a daily multivitamin is associated with having longer telomere length (a marker of biological aging) and slower cognitive aging.1 Look for a high-quality formula that fits your lifestyle (for example, a one-a-day capsule may work better for you than one taken several times a day).
80. Fight disease with vitamin D
Vitamin D is vital for warding off chronic conditions like cancer, diabetes, dementia and heart disease. But many of us aren’t getting enough of this much-needed nutrient, which the body makes naturally when skin is exposed to sunlight.
In fact, vitamin D deficiency affects over a billion adults and children worldwide and has been linked to all sorts of short- and long-term illnesses, from dental problems to infectious diseases to neurological disorders.2 Go for a vitamin D3 (cholecalciferol) supplement, as it’s the form your body naturally produces and is considered more effective than D2.3
Suggested dosage: 2,000 IU throughout the winter (and none in the summer) is enough for most people; get your levels tested and adjust the dose to your needs
81. Support your mitochondria with magnesium
An essential mineral in hundreds of processes throughout the body, magnesium plays a key role in supporting the health of mitochondria, the tiny powerhouses inside cells that fuel virtually every bodily function. But deficiency is common. Look for magnesium malate, glycinate (or bisglycinate) and citrate, which are all well-absorbed forms.
Suggested dosage: 200–400 mg daily
82. Dodge dementia and heart disease with omega-3s
Omega-3 supplements reduce your risk of a fatal heart attack by 35 percent and a non-fatal one by 13 percent.4 A daily dose of these natural anti-inflammatories can also reduce your risk of dementia and cognitive decline.5
Omega-3 supplements can be sourced from fish or plants. Look for fish oil that’s sustainable, as natural as possible and free of contaminants like heavy metals and polychlorinated biphenyls (PCBs). It should contain generous doses of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—the active forms of omega-3s our bodies use and the most important ones for health.
Vegan sources should be pure and natural and in a form your body can effectively use. Algae like the Schizochytrium species is a good fish-free option.
Suggested dosage: 2–3 g of combined EPA and DHA daily
83. Protect your gut with a probiotic
Top up your good-guy bacteria with a probiotic supplement, which can counteract age-related gut microbiome shifts and promote healthy aging.6
Choose a multi-strain probiotic with both Lactobacillus and Bifidobacterium species at effective dosages (at least 5 billion colony-forming units, or CFUs). Certain strains, like Lactobacillus rhamnosus GG and Saccharomyces boulardii, are especially useful if you need to take antibiotics.
Suggested dosage: Choose a high-quality product and follow the label instructions
84. . . . and with cranberry extract
Taking a cranberry extract supplement, at a daily dose equivalent to 60 g of fresh cranberries, has been found to increase good bacteria in the gut.7 Cranberry products are also useful for preventing urinary tract infections.8
Suggested dosage: 480 mg extract daily
85. Mop up free radicals with antioxidants
To minimize damage from free radicals, the toxic byproducts of your body’s metabolism, take adequate daily levels of antioxidant vitamins and minerals. People with a high intake of antioxidants like the ones below, from their diet or from supplements, have a lower risk of major chronic disease than people with a low intake.9
Suggested dosages
Vitamin A: Up to 25,000 IU as beta-carotene or 10,000 IU as retinol daily
Vitamin E: 400 IU daily (look for mixed tocotrienols and tocopherols)
Vitamin C: 1–3 g daily
Zinc: 10–50 mg daily
Selenium: 200 mcg daily
86. Help fight cancer with vitamin E
Animal studies have found this vitamin can block tumors from spreading and prime killer T cells to fight cancer. And in cancer patients receiving immune checkpoint therapy, supplementing with vitamin E improved survival.10
Suggested dosage: See Rule 85 (for general health)
87. Protect your heart with vitamin C
Vitamin C is most famous for supporting the immune system and helping the body fight infections, but research also shows it’s essential for a healthy heart and blood vessels.11 According to noted cardiologist Dr Thomas Levy, author of Primal Panacea (Medfox Publishing, 2011), effective supplementation is the key to preventing coronary heart disease and can even halt its progression.
Suggested dosage: Monthly or even weekly, take spaced doses of vitamin C powder in water until the onset of diarrhea; the dose just below this one is the ideal daily dose for your current needs
88. Age well with astaxanthin
This standout antioxidant, found in marine animals such as salmon, shrimp and crab, could protect against a range of health problems linked to aging, including dementia, failing eyesight, and skin sagging and wrinkling.12 It’s best to take it after a meal that includes fats, especially healthy fats such as olive and flaxseed oil.
Suggested dosage: 2–4 mg daily
89. . . . and coenzyme Q10
Another potent antioxidant, CoQ10 has been found to slow telomere degradation, which is important for aging well.13 It also appears to be beneficial for migraine, chronic fatigue syndrome, Parkinson’s disease and cancer as well as heart disease, infertility and more.14
Suggested dosage: 200 mg daily
90. . . . and creatine
Not just for athletes and bodybuilders, creatine is a superstar supplement for almost everyone, especially if you want to protect your brain along with aging muscles and bones. Creatine monohydrate is the most researched type; numerous studies show it’s safe, effective and bioavailable (readily absorbed by the body).15
Suggested dosage: 3–5 g daily
91. Stop brain shrinkage with B vitamins
B vitamins are vital for brain health, and supplementing may prevent dementia, especially if you have high levels of homocysteine, an amino acid linked to cognitive decline. People with mild cognitive impairment given daily vitamin B supplements had 30 percent slower brain shrinkage and less cognitive decline than those given a placebo.16
A high-quality B complex vitamin or a multivitamin that includes the Bs at decent dosages can be good options, but look for the naturally active forms that your body can use straightaway.
Suggested dosages
B6: 20–40 mg
B9: 200–800 mcg methylated folate (L-methylfolate or 5-MTHF, not folic acid)
B12: 10–500 mcg (methylcobalamin, not cyanocobalamin)
92. Ease stress with adaptogens
Adaptogens, nontoxic plants that help the body adapt to physical, emotional or environmental stress, are a great option if you’re struggling to cope. Top ones to consider are below.
Suggested dosages
Rhodiola rosea: 200 mg twice daily
Ashwagandha: 240 mg daily
Panax ginseng: 200–400 mg daily
93. Boost your brain with nootropics
Many plants are effective nootropics— substances that improve thinking, learning and memory.17 These are some of the best ones to try:
Gingko (Gingko biloba) for perceptual and motor function
Suggested dosage: 120–240 mg standardized extract daily
Water hyssop (Bacopa monnieri) for language, learning and memory
Suggested dosage: 150–300 mg standardized extract daily
Eleuthero or Siberian ginseng (Eleutherococcus senticosus) for stress and memory
Suggested dosage: 300–600 mg root extract daily
Maca (Lepidium meyenii) for age-related cognitive decline
Suggested dosage: 250–500 mg extract daily
94. Live longer with glucosamine
Glucosamine supplements aren’t just for arthritis—they can help you live longer and may even be as good for you as regular exercise. Taking one a day for a year reduces your risk of heart disease death by 65 percent and premature death from any illness by 39 percent.18
Suggested dosage: Choose a high-quality supplement and follow the label instructions
95. Biohack weight loss with slimming supplements
They’re no substitute for the right diet and lifestyle, but if you want to lose weight, certain natural supplements may help boost your results. Below are a handful to consider.
Suggested dosages
Green tea leaf extract: 250–750 mg daily
L-carnitine: 1–2 g daily
Conjugated linoleic acid (CLA): 3 g extract daily
Forskolin (Coleus forskohlii): 250 mg of a 10 percent extract twice daily
African mango (Irvingia gabonensis): 150 mg twice daily
96. Fend off colds with beta-glucans
Found in yeasts, algae and mushrooms, these prebiotic fibers can help reduce the incidence of colds as well as their duration and severity.19
Suggested dosage: 250–900 mg daily extracted from yeast or algae
97. Sleep better with L-tryptophan
This amino acid, found naturally in chocolate, oats, bananas, turkey and peanuts, seems to improve sleep quality and the time it takes to get to sleep. Unlike many sleeping pills, it doesn’t impair mental performance or make waking up difficult.20
Suggested dosage: 250–1,000 mg daily in the evening
98. Choose high-quality supplements
Quality varies widely between brands, so select products from reputable companies committed to safety, potency and real results. Here’s a quick checklist to follow:
99. Get guidance from an experienced practitioner
To get the most from your supplements, work with a qualified naturopathic practitioner who can organize relevant testing—such as for nutritional deficiencies—and recommend supplements and dosages for your individual needs. This is especially important if you take medication or have a chronic condition.
100. Remember that drugs rarely cure
After nearly 40 years of publishing WDDTY, we’re still searching for a single drug besides antibiotics that actually cures something. Virtually all prescription drugs are for maintenance—that is, they manage, ease or suppress symptoms, but they do not cure.
And in spite of assurances from the pharmaceutical industry that drugs can target certain receptors in the body with laser-like accuracy, the fact is that many unrelated systems in the body have identical receptors—which is why drugs invariably affect other parts of the body indiscriminately and cause side effects.
Look instead to holistic solutions that address the underlying cause of disease. (But never stop taking any medication suddenly, and work with a qualified practitioner for individual guidance).
101. Sidestep statins
These cholesterol-lowering drugs have been linked to muscle pain and weakness, cognitive impairment and even certain cancers.1
102. Say no to SSRIs
Selective serotonin reuptake inhibitors (SSRIs), the main treatment for depression, come with a long list of side effects, from disturbed sleep to an increased risk of stroke and premature death.2 The drugs may also cause aggressive and suicidal behaviors.3
What’s more, the whole theory behind SSRIs—that depression is related to low levels of serotonin in the gaps between brain cells—has never been proven, and there’s no evidence to back it up.4
103. Dodge benzodiazepenes
These sedative drugs, which include alprazolam (Xanax) and diazepam (Valium), have been found to more than triple the risk of dementia.5
104. Think twice about TNF-blocking drugs
Used as a replacement for painkilling COX-2 inhibitors, drugs that block tumor necrosis factor (TNF) have been linked to tuberculosis and cancer.6
105. Be cautious of anticholinergics
Used to treat conditions from asthma and hay fever to depression to overactive bladder and peptic ulcers, these have a long list of side effects, including dementia.7
106. Bypass bisphosphonates
These osteoporosis drugs can slow down bone loss, but digestive and flu-like side effects are common. They’ve also been linked to high rates of atrial fibrillation, a heart rhythm disorder that can lead to stroke.8
107. Avoid aspirin
It’s the ultimate just-in-case lifestyle drug, taken to prevent heart disease and stroke, but aspirin can actually increase the risk of hemorrhagic stroke (life-threatening bleeding in the brain) and major gastrointestinal bleeding.9 Other nonsteroidal anti-inflammatory drugs (NSAIDs) now carry warnings regarding their cardiovascular and gastrointestinal risks.
108. Skip HRT and the Pill
Their cancer connections are finally indisputable10 even though drug companies keep fighting the evidence.
109. Be mindful of antiepileptics
These can lead to suicide and also cause potentially fatal liver failure. Many of the newer ones, like Keppra (levetiracetam), Topamax (topiramate) and Sabril (vigabatrin), increase the risk of depression and suicide or self-harm threefold.11
110. Pass on PPIs
People taking proton pump inhibitors (PPIs), a group of drugs that reduce stomach acid production, have a much higher risk of suffering a heart attack or stroke and are more likely to die from any cause than non-users.12
111. Steer clear of finasteride
Used to treat an enlarged prostate (as Proscar) and hair loss (as Propecia), this drug has been linked to depression, suicide13 and a deadly type of prostate cancer.14
112. Watch out for weight loss jabs
People taking GLP-1 receptor agonist drugs like semaglutide (marketed as Ozempic and Wegovy) have been reporting serious side effects including septic shock, gastrointestinal blocks, pancreatitis, pancreatic cancer, blood clots in the lungs, blindness, anorexia, suicide, episodes of psychosis and depression, and more.
113. Beware of beta blockers
Beta blockers are routinely given to heart patients, especially after they’ve suffered a heart attack—but the drugs can cause a second heart attack or heart failure.15
114. Avoid antibiotics unless absolutely necessary
One in five hospitalized adults suffers side effects after taking antibiotics prescribed by their doctor, nearly 20 percent of which were unnecessary in the first place.16
115. Reconsider routine mammograms
This blunderbuss approach, which uses x-rays to detect breast cancer, doesn’t see cancer at its earliest stages and fails to pick up aggressive tumors. For every woman whose cancer is correctly detected, 10 healthy women go through unnecessary worry, further testing and even treatment before doctors realize they’ve been misled by a false positive.
Consider thermography and ultrasound instead, and don’t underestimate the value of the humble breast self-exam.
116. . . . and routine dental x-rays
Your dentist keeps telling you it’s safer than an airplane flight, but dental x-rays could triple the risk of meningioma, a kind of brain tumor. Children who have a Panorex or full-mouth x-ray before the age of 10 run the greatest risk.
Even bitewing x-rays increase the risk. Regular exposure may also cause heart disease. Annual checkups should be urgently reconsidered, say Yale University researchers.1
117. Be wary of blood pressure readings
Many factors can distort a BP reading by as much as 5 mmHg: exposure to cold, recent alcohol intake, incorrect arm position, incorrect cuff size—and even the presence of the doctor, now so common that it’s called “white coat” hypertension.
Blood pressure falls at night, and nighttime blood pressure is considered the most accurate predictor of heart attack.2 Consider 24-hour blood-pressure monitoring, not the old-fashioned cuff.
118. Avoid annual smear tests
Many doctors still offer women an annual smear test for cervical cancer even though they’ve been told the test can do more harm than good. It throws up many false positives—incorrectly “seeing” abnormal tissue that triggers further and more invasive tests, plus needless worry.3 Even the NHS advises testing only once every three years at ages 25–49 and every five years at ages 50–64.
119. Question CT scans
This whole-body, three-dimensional imaging system is one of the most sensitive early-warning detectors of cancer, internal bleeding, heart problems, stroke and neurological disorders, but the standard course of two or three CT (computed tomography) scans is equivalent to the radiation levels of Hiroshima or Nagasaki atomic bombs.4
Just one scan equals around 500 standard chest x-rays, reckons the Royal College of Physicians of Edinburgh. Children who are scanned run a far higher risk of developing cancer.5 Ask for any other kind of imaging exam first.
120. Think twice about biopsy
In a biopsy, a small bit of tissue is removed under local anesthetic to diagnose a serious illness like cancer. Besides leading to infection, puncturing nearby organs, and causing tears and bleeding, the greatest danger is that biopsies can inadvertently “seed” or spread cancer. With breast biopsies, the risk of recurrent cancer from a “needle metastasis” is about one in 15.6
Request PET (positron emission tomography) or MRI (magnetic resonance imaging) instead.
121. Don’t always trust DEXA scans
DEXA, or dual-energy x-ray absorptiometry, is a noninvasive test to measure bone mineral density (BMD) considered the gold-standard test for diagnosing osteoporosis. But its results can be imprecise.
A major problem is that a larger bone seems to indicate superior strength but may in fact have the same density as a smaller bone.7 This means a person with a smaller frame stands a higher risk of misdiagnosis with a DEXA scan than a large-boned person.
WDDTY contributor and women’s health expert Marcelle Pick recommends assessing your actual risk of fractures by talking to your provider about your personal risk factors. “Ask about the World Health Organization’s tool FRAX, which accounts for age, weight, previous fracture history, family history and other risk factors to determine a more accurate score than one bone density scan can provide,” she says.
122. Consider a cognitive function test
The Food for the Brain Foundation’s Cognitive Function Test is the first-ever free, validated, digital version of what gets measured in memory clinics. Complete it at foodforthebrain.org, along with a health and lifestyle questionnaire, to find out your future “Dementia Risk Index” and what you can do to dementia-proof your diet and lifestyle.
123. Get your hair tested
Hair tissue mineral analysis (HTMA) measures the levels of minerals and heavy metals in a small sample of hair. Because hair grows slowly and incorporates minerals over time, HTMA gives a long-term picture of mineral status, toxic metal exposure (like lead or mercury) and metabolic patterns.
A lot of functional medicine practitioners use HTMA as part of their holistic treatment programs and can organize testing for you. But you can also order tests online from companies like Hair Analysis Report (hairanalysisreport.com) in the US and Mineral State in the UK (mineralstate.co.uk).
124. Check your homocysteine levels
Forget cholesterol—homocysteine more accurately reflects your risk of dozens of conditions, including heart disease and cognitive decline.
In one study, those with higher homocysteine were more likely to die from any cause. A five-point rise in homocysteine translated into a 49 percent increase in all-cause mortality, a 50 percent increase in cardiovascular mortality, a 26 percent increase in cancer mortality and a 104 percent increase in death by other causes.8
According to Patrick Holford, author of The Homocysteine Solution with Dr James Braly (Piatkis Books, 2012), a good starting point to lowering homocysteine is to supplement with the Big Four B vitamins—vitamin B2 (riboflavin), B6 (pyridoxine), B9 (folate) and B12 (cobalamin)—plus zinc, magnesium and trimethylgycine (betaine).
125. Heal with herbs
Herbs can treat all sorts of health problems, from heart conditions to haywire hormones. Standouts include St John’s wort for depression, ginger for nausea and vomiting, maca for menopause symptoms and turmeric for its anti-inflammatory effects. For best results, work with a qualified herbalist or naturopath to find the right herbs and dosages for your needs.
126. Have homeopathy on hand
Invest in a homeopathic home remedy kit and check out homeopath David Needleman’s columns in WDDTY, and you’ll be ready to deal with all sorts of everyday ailments. For chronic conditions, it’s best to consult a qualified homeopath.
127. Find a functional medicine practitioner
While conventional medicine usually focuses on suppressing symptoms, functional medicine aims to identify and treat the root causes of illness using a holistic approach that incorporates nutrition, lifestyle changes and other evidence-based strategies. To find a functional medicine practitioner near you, visit the websites of the Institute for Functional Medicine (ifm.org) or the American College for Advancement in Medicine (acam.org).
128. Opt for acupuncture
This traditional Chinese technique is effective for a wide range of conditions, including chronic pain, sleep issues, menopausal symptoms, anxiety and stress. To find an acupuncturist near you, visit the website of the Acupuncture Now Foundation (acunow.org).
129. Reach for manuka honey
This superstar honey is liquid gold when it comes to healing wounds. It can also help ease eye conditions and boost your microbiome, and it may even shrink breast tumors. But not all manuka honey is created equal. Make sure you know what to look for when shopping for manuka honey to make sure it’s genuine.
130. Consider castor oil
This old medical staple is making a comeback. Keep it close to treat constipation, osteoarthritis and eye conditions and promote healthy skin and hair.
131. Embrace essential oils
Aromatherapy—the use of essential oils from plants to improve health or well-being—can soothe stress, lift depression, ease anxiety and balance hormones. It may even have a role in treating neurodegenerative diseases like Alzheimer’s and Parkinson’s.
132. Try TMS
If you have a mental health condition like depression, generalized anxiety disorder, bipolar disorder, posttraumatic stress disorder or obsessive-compulsive disorder, repetitive transcranial magnetic stimulation, a noninvasive brain stimulation therapy, can be an effective option.
133. Get help from HBOT
Hyperbaric oxygen therapy—exposure to pure oxygen in a pressurized chamber—stimulates the growth of new blood vessels and promotes brain-derived neurotrophic factor (BDNF), which is like Miracle Gro for new nerve cells in the brain.1
HBOT has also been shown to lengthen telomeres, which are a measure of cellular aging, meaning it slows cellular aging.2 It’s showing promise for aiding in stroke and heart attack recovery, treating long Covid, and reversing cognitive decline.
134. Cure with cold water
Cold-water therapy can be useful for mental health problems like depression, anxiety and post-traumatic stress.3 More generally, it can also lower stress levels, improve sleep and boost quality of life, although the effects seem to be short-lived.4
A cold swim has been shown to relieve premenstrual and menopausal symptoms as well.5
If you don’t fancy a daily ice bath, try a hot-and-cold alternating shower or dip your face in cold water for up to five minutes two or three times a week.
135. Try tapping
Emotional freedom technique (EFT), which involves tapping on a specific set of acupressure meridian points while verbally addressing an emotional issue, has proven effective in reducing intense fears relating to numerous causes.6 It also works for weight loss,7 depression,8 anxiety9 and fibromyalgia.10
136. Investigate PRP therapy
Platelet-rich plasma injections, which involve using a concentrated dose of your own blood’s healing platelets to help repair injured tissue and reduce inflammation, are showing promise for early-stage osteoarthritis.11
137. Don’t smoke
Heavy cigarette smoking can shorten your life by nearly nine years.1
138. Maintain a healthy body weight
This is a cornerstone of chronic disease prevention and healthy aging.2
139. Stay well hydrated
Pale, plentiful and odorless urine is a good indicator that you’re drinking enough fluids.
140. Get enough sleep
Seven to eight hours of shuteye a night appears to be the ideal amount for a healthy adult.3
141. Sleep in the very-dark dark
Too much light at night interrupts the body’s production of melatonin, the hormone that regulates our internal sleep-wake cycle. Working at night and sleeping in a too-bright bedroom also raise the risk of cancer.4 Use a sleep mask or blackout curtains, particularly in the bright summer months.
142. Go to sleep before 11 p.m.
It’s the Goldilocks time for sleep: nod off between 10 p.m. and 11 p.m. to lower your chances of heart disease.5
143. Eat prebiotics before bed
Prebiotics are types of fiber and protein that good gut bacteria feed on. Eating foods that contain them, such as dairy and legumes, before bedtime could help overcome stress-related insomnia. Compounds in prebiotics help restore deep sleep known as non-REM (rapid eye movement) and REM sleep.6
144. Drink water before a meal
If you want to lose weight, drinking 2 cups (500 mL) of water before your main meals each day can help. It can supercharge your diet and give you an added advantage in shedding the pounds.7
145. Look after your teeth and gums
Indicators of poor oral health, such as dental plaque, inflamed gums and missing teeth, have been linked to an increased risk of dying from any cause.8
146. Get enough sunshine
The sun is our best source of vital vitamin D, which appears to protect against numerous
diseases and conditions. Just five to 15 minutes of sunshine a day between 10 a.m. and 3 p.m., without sunscreen, is about enough to do the job.9 Failing this, take a vitamin D supplement (see Rule 80).
147. Breathe through your nose
Compared to mouth breathing, nasal breathing significantly increases the body’s production and use of nitric oxide, a gas molecule that’s vital for health.10
148. Take regular screen breaks
Reduce digital eyestrain by following the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds.
149. Do your research
Don’t just take your doctor’s word for it that a procedure, drug, test or vaccine is safe (there’s no such thing as a totally safe vaccine). Do your own research, weigh the pros and cons, look into alternatives, and make sure you’re fully informed before making any decision about your health.
150. Read WDDTY
After nearly 40 years, WDDTY is still committed to keeping up to date with the latest health information—information you can trust.
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