Six pillars of a healthier lifestyle in 2026, according to experts in staying young

About 30% of Americans make at least one New Year’s resolution, statistics show, usually focused on exercising, eating healthier and losing weight.

However, less than 10% of people stick to their resolutions throughout the year, and almost a quarter abandon them in the first week.

To increase the success rate of resolutions, two doctors recommend moving away from “quick fixes” and focusing more on science-based ways to achieve long-term wellness.

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Dr. Shai Efrati, a leading expert in brain health and longevity, and Dr. Joseph Maroon, an 84-year-old neurosurgeon and NFL super-ager, shared the following six tips with News Digital.

No. 1: Don’t retire early

Retirement can potentially accelerate physical and cognitive decline, Efrati warned, especially if it means withdrawing from meaningful activities.

“Research consistently shows that continued participation in work, whether full-time, part-time or even in purpose-driven projects, is associated with better cognitive resilience, cardiovascular health and overall longevity,” the doctor, founder and director of the Sagol Center for Hyperbaric Medicine and Research at Shamir Medical Center in Tel Aviv, Israel, told News Digital.

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Continuing to pursue mental and social challenges boosts brain metabolism, neuroplasticity and vascular health, according to Efrati, who also serves as chairman of the medical advisory board for Aviv Clinics, which operates in Florida and Tel Aviv.

“In other words, staying active professionally keeps your brain ‘training,’ much like exercise does your muscles,” he said. “The key is not to work longer out of obligation; it is to stay involved in something that challenges and satisfies you.”

No. 2: Balance stress levels

Maroon, a professor of neurological surgery at the University of Pittsburgh Medical Center, emphasizes the importance of managing stress for optimal well-being.

“The key is to balance priorities (work, family and friends, spirituality, and regular exercise) to reduce chronic stress, which I have seen contribute to lack of sleep, anxiety, and cardiovascular problems,” she shared.

“In my experience, this ‘stress balance’ is key to health and longevity and can also help reduce the risk of neurodegenerative diseases such as Alzheimer’s.”

No. 3: Find a sense of purpose

“A strong sense of purpose is one of the most powerful and underrated predictors of longevity,” Efrati said.

Studies show that people who have meaningful goals have lower levels of chronic inflammation and a reduced risk of premature death, the doctor noted.

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“Purpose activates both psychological and biological pathways. It influences stress regulation, immune balance and even cellular repair mechanisms,” said the expert.

“Whether purpose comes from work, family, creativity, service, or learning, it acts as a biological stabilizer, giving the body a reason to invest in long-term maintenance and repair.”

No. 4: Embrace spirituality

Research suggests that “regular spiritual or community practice” is linked to a reduced risk of premature death, according to Maroon, who is also the author of “Square One: A Simple Guide To A Balanced Life.”

“I think it can be an important contributor to overall well-being,” he said, adding that it has also been linked to lower rates of depression.

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“Whether through faith, service, or a consistent community routine, these practices can provide connection, perspective, and resilience during a time of year that can be emotionally challenging for many,” the doctor said.

No. 5: Treat food as fuel

Efrati says food should be viewed not simply as calories, but as fuel for cellular energy production and repair.

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“Diets rich in unprocessed whole foods, particularly the Mediterranean diet, provide nutrients that support mitochondrial function, vascular health and brain metabolism,” he said.

“The goal isn’t restriction, it’s nourishment: providing the body with what it needs to repair, adapt, and thrive over time.”

The doctor recommends incorporating green leafy vegetables, berries, legumes, nuts, olive oil and fatty fish such as salmon, which provide antioxidants, polyphenols, omega-3 fatty acids and essential micronutrients that reduce inflammation and promote longevity at the cellular level.

“The goal is not restriction, it’s nourishment: providing the body with what it needs to repair, adapt and thrive over time,” Efrait added.

No. 6: Use sleep as a foundation

Maroon, who is also a medical consultant for the Pittsburgh Steelers, calls quality sleep “the cornerstone of brain health and longevity.”

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“When you get a good night’s sleep, you support healthy metabolism and immune function, as well as improve mood, concentration, and resistance to stress,” he said.

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“Just as important, getting good sleep makes it easier to maintain daily habits that protect long-term health, including better nutrition, regular exercise, and more consistent decision-making.”

According to medical experts, adults should sleep between seven and nine hours each night to support brain, immune, and cardiovascular health.