People think that life expectancy is largely determined by genetics. However, genes play a much smaller role than originally believed. It turns out that environmental factors like diet and lifestyle are key. Here are some habits linked to a long life:
Avoid overeating
The link between calorie intake and longevity currently generates a lot of interest. Animal studies suggest that a 10–50% reduction in normal calorie intake may increase maximum lifespan. Studies of human populations renowned for longevity also observe links between low calorie intake, an extended lifespan, and a lower likelihood of disease. What's more, calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespans.
Eat more nuts
Nuts are nutritional powerhouses. They're rich in protein, fiber, antioxidants, and beneficial plant compounds. What’s more, they’re a great source of vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E. Studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some forms of cancer. One study found that people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death.
Try out turmeric
When it comes to anti-aging strategies, turmeric is a great option. That’s because this spice contains a potent bioactive compound called curcumin. Due to its antioxidant and anti-inflammatory properties, curcumin is thought to help maintain brain, heart, and lung function, as well as protect against cancers and age-related diseases. Curcumin is linked to an increased lifespan in both insects and mice. However, these findings have not always been replicated, and no human studies are currently available. Nevertheless, turmeric has been consumed for thousands of years in India and is generally considered safe.
Eat plenty of healthy plant foods
Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may decrease disease risk and promote longevity. For example, many studies link a plant-rich diet to a lower risk of premature death, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression, and brain deterioration. These effects are attributed to plant foods’ nutrients and antioxidants, which include polyphenols, carotenoids, folate, and vitamin C. Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings.
Stay physically active
It should come as no surprise that staying physically active can keep you healthy and add years to your life. As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life. Furthermore, your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity. A recent review observed a 22% lower risk of early death in individuals who exercised - even though they worked out less than the recommended 150 minutes per week.
Don't smoke
Smoking is strongly linked to disease and early death. Overall, people who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette. Keep in mind that it's never too late to quit. One study reports that individuals who quit smoking by age 35 may prolong their lives by up to 8.5 years. Furthermore, quitting smoking in your 60s may add up to 3.7 years to your life. In fact, quitting in your 80s may still provide benefits.
Moderate your alcohol intake
Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death. However, moderate consumption is associated with a reduced likelihood of several diseases, as well as a 17–18% decrease in your risk of premature death. Wine is considered particularly beneficial due to its high content of polyphenol antioxidants. In addition, one review observed wine to be especially protective against heart disease, diabetes, neurological disorders, and metabolic syndrome.
Prioritize your happiness
Feeling happy can significantly increase your longevity. In fact, happier individuals had a 3.7% reduction in early death over a 5-year study period. A review of 35 studies showed that happy people may live up to 18% longer than their less happy counterparts. Happiness likely has positive effects not only for your mood but also your lifespan.
Avoid chronic stress and anxiety
Anxiety and stress may significantly decrease your lifespan. For instance, women suffering from stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer. Similarly, the risk of premature death is up to three times higher for anxious or stressed men compared to their more relaxed counterparts. If you're feeling stressed, laughter and optimism could be two key components of the solution.
Nurture your social circle
Researchers report that maintaining healthy social networks can help you live up to 50% longer. In fact, having just 3 social ties may decrease your risk of early death by more than 200%. Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which may decrease your risk of chronic diseases. A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan.
Be more conscientious
Conscientiousness refers to a person's ability to be self-disciplined, organized, efficient, and goal-oriented. Based on data from a study that followed 1,500 boys and girls into old age, kids who were considered persistent, organized, and disciplined lived 11% longer than their less conscientious counterparts. Conscientious people may also have lower blood pressure and fewer psychiatric conditions, as well as a lower risk of diabetes and heart or joint problems.
Drink coffee or tea
Both coffee and tea are linked to a decreased risk of chronic disease. For instance, the polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease. Similarly, coffee is linked to a lower risk of type 2 diabetes, heart disease, and certain cancers and brain ailments, such as Alzheimer's and Parkinson's. Additionally, both coffee and tea drinkers benefit from a 20–30% lower risk of early death compared to non-drinkers. Too much caffeine can also lead to anxiety and insomnia, so you may want to curb your intake to the recommended limit of 400 mg per day - around 4 cups of coffee.
Develop a good sleeping pattern
Sleep is crucial for regulating cell function and helping your body heal. A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day. Sleep duration also seems to be a factor, with both too little and too much being harmful. For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38%.
