Here are some habits you can form to live a long and healthy life.
Eating a good diet and regular exercising may help you live longer. Overeating and drinking more than a moderate amount of alcohol may reduce your risk of some diseases.
Many people believe that genetics play a significant role in determining life expectancy.
However, genes have a considerably lower impact than previously thought. Environmental factors such as nutrition and lifestyle appear to be important.
Here are 13 habits associated with living a long life.
1. Do not overeat.
The relationship between calorie intake and longevity is currently generating a lot of attention.
According to animal research, reducing regular calorie consumption by 10-50% may enhance maximum lifespan.
Studies of human populations known for their longevity have found linkages between low-calorie intake, a lower risk of disease, and a longer lifespan.
Calorie restriction can help in the reduction of excess body weight and abdominal fat, both of which are linked to a shortened lifespan.
Long-term calorie restriction, on the other hand, is frequently unsustainable and can result in severe side effects such as increased appetite, low body temperature, and decreased sexual drive.
It is unclear if calorie restriction delays aging or increases lifespan.
2. Consume more nuts.
Nuts are high in nutrients.
They’re high in protein, fiber, antioxidants, and phytochemicals. Furthermore, they include a variety of vitamins and minerals, including copper, magnesium, potassium, folate, niacin, and vitamins B6 and E.
Several studies have found that nuts can help prevent heart disease, high blood pressure, diabetes, metabolic syndrome, inflammation, belly fat, and even some types of cancer.
According to one study, persons who ate at least three servings of nuts each week had a 39% lower risk of dying prematurely.
Similarly, according to two recent assessments involving over 350,000 people, those who ate nuts had a 4-27% decreased chance of dying over the study period, with the biggest reductions reported in those who consume 1 serving of nuts per day.
3. Experiment with turmeric.
Turmeric is an excellent choice for anti-aging techniques. This is due to the presence of a powerful bioactive component known as curcumin in this spice.
Curcumin is supposed to help maintain brain, lung, and heart function, as well as guard against cancer and age-related disorders due to its antioxidant and anti-inflammatory characteristics.
Curcumin has been related to improved longevity in both insects and mice.
However, these findings have not always been repeated, and there are currently no human trials available.
Nonetheless, turmeric has been consumed in India for thousands of years and is usually regarded as harmless.
4. Consume a variety of nutritious plant meals.
Consuming a diverse range of fruits and vegetables, seeds and nuts, whole grains, and beans may reduce illness risk and improve longevity.
Many studies, for example, link a plant-rich diet to a lower risk of early death, as well as cancer, heart disease, depression, and brain degeneration.
These effects are related to the minerals and antioxidants found in plant diets, which include polyphenols, carotenoids, folate, and vitamin C.
As a result, multiple studies have found that vegan and vegetarian diets are associated with a 12-15% lower risk of premature death.
According to the same studies, there is a 29-52% decreased risk of dying from cancer, heart, kidney, or hormone-related disorders.
Furthermore, some studies suggest that increased meat consumption raises the risk of premature death and certain diseases.
Other research, on the other hand, reveals either no or considerably weaker connections — with the detrimental effects appearing to be exclusively connected.
Vegetarians and vegans are also more health-conscious than meat eaters, which could explain at least part of these findings.
In general, eating a variety of plant foods is likely to improve health and longevity.
5. Maintain physical activity.
It should come as no surprise that remaining physically active will help you stay healthy and live longer.
As little as 15 minutes of exercise per day can help you obtain benefits such as an extra 3 years of life.
Furthermore, each additional 15 minutes of daily physical activity may reduce your risk of dying prematurely by 4%.
A new study found that people who exercised had a 22% lower chance of dying at a young age, even if they worked out for less than the recommended 150 minutes each week.
People who met the 150-minute recommendation had a 28% lower risk of dying prematurely. Furthermore, 35% of individuals who exceeded this guidance exercised.
Finally, some data suggests that vigorous activity reduces risk by 5% more than low- or moderate-intensity activities.
6. Avoid smoking.
Tobacco use is highly connected to disease and premature death.
People who smoke may lose up to ten years of life and are three times more likely to die prematurely than those who never smoke.
Remember that it is never too late to quit.
According to one study, persons who quit smoking before the age of 35 may live an additional 8.5 years.
Additionally, stopping smoking in your 60s may add 3.7 years to your life. In fact, resigning in your 80s may still have advantages.
7. Limit your alcohol consumption.
Heavy alcohol intake has been related to liver, heart, and pancreatic illness, as well as an increased risk of dying prematurely.
Moderate intake, on the other hand, is linked to a lower risk of many diseases, as well as a 17-18% reduction in your risk of dying prematurely.
Wine is thought to be especially advantageous due to its high polyphenol antioxidant content.
According to the findings of a 29-year study, men who liked wine were 34% less likely to die young than those who chose beer or spirits.
Furthermore, one study discovered that wine is notably protective against heart disease, diabetes, neurological problems, and metabolic syndrome.
To keep consumption reasonable, women should aim for 1-2 units or less per day, with a weekly maximum of 7. Men should limit their daily intake to no more than three units per day, with a weekly maximum of fourteen.
It is crucial to remember that no significant evidence demonstrates that the benefits of moderate alcohol consumption outweigh the benefits of abstaining from alcohol.
In other words, if you don’t generally drink, there’s no reason to start.
8. Put your happiness first.
Being joyful can extend your life greatly.
Over a 5-year trial period, happy people had a 3.7% lower risk of dying young.
Those who were the happiest at 22 were 2.5 times more likely to remain alive six decades later.
Finally, an analysis of 35 studies found that cheerful people may live up to 18% longer than unhappy people.
9. Avoid long-term stress and worry.
Anxiety and stress can shorten your life dramatically.
Women who suffer from stress or worry, for example, are said to be up to twice as likely to die from stroke, heart disease, or lung cancer.
Similarly, nervous or stressed males are up to three times as likely to die prematurely than their more relaxed colleagues.
If you’re stressed, laughing and optimism could be two important parts of the treatment.
According to studies, pessimistic persons have a 42% higher risk of dying young than more optimistic people. Laughter and a cheerful view of life, on the other hand, can alleviate stress and potentially prolong your life.
10. Expand your social circle.
According to studies, keeping healthy social networks can help you live up to 50% longer.
In fact, having just three social ties can reduce your risk of dying prematurely by more than 200%.
Healthy social networks have also been linked to improvements in heart, brain, hormone, and immune function, which might reduce your risk of chronic diseases.
A robust social circle may also help you react less negatively to stress, which may explain why you live longer.
Finally, according to one study, giving assistance to others may be more useful than receiving it. In addition to getting care from friends and family, remember to reciprocate.
11. Be more responsible.
The ability to be self-disciplined, organized, efficient, and goal-oriented is referred to as conscientiousness.
Children who were considered persistent, structured, and disciplined lived 11% longer than their less conscientious counterparts, according to data from a study that followed 1,500 boys and girls into old age.
People who are conscientious may have lower blood pressure and fewer psychological illnesses, as well as a lower chance of diabetes and heart or joint problems.
This could be because conscientious people are less likely to take unsafe risks or react poorly to stress — and more likely to lead successful work lives or be health-conscious.
Conscientiousness can be acquired at any age by making simple efforts such as cleaning up a desk, sticking to a work schedule, or being on time.
12. Have a cup of tea or coffee.
Both coffee and tea have been associated with a lower risk of chronic disease.
Green tea, for example, contains polyphenols and catechins that may lower your risk of cancer, diabetes, and heart disease.
Similarly, coffee consumption has been related to a lower incidence of heart disease, type 2 diabetes, and certain malignancies and brain disorders such as Alzheimer’s and Parkinson’s.
Furthermore, coffee and tea consumers have a 20-30% decreased risk of dying young when compared to non-drinkers.
Remember that too much caffeine can cause anxiety and insomnia, so limit your intake to the recommended 400 mg per day – around 4 cups of coffee.
It’s also worth mentioning that the effects of caffeine often wear off after six hours. As a result, if you are having difficulty getting enough high-quality sleep, you may wish to move your intake earlier in the day.
13. Establish a regular sleeping schedule
Sleep is essential for regulating cell activity and assisting your body in healing.
According to a recent study, regular sleeping patterns are likely linked to lifespan.
Sleep duration appears to be an issue as well, with both too little and too much being detrimental.
Sleeping fewer than 5-7 hours per night, for example, is associated with a 12% increased risk of premature death, while sleeping more than 8-9 hours per night may reduce your lifetime by up to 38%.
Inadequate sleep may also increase inflammation and your chances of diabetes, heart disease, and obesity. All of these are connected to a shorter lifetime.
Excessive sleep, on the other hand, has been connected to depression, low physical activity, and undiscovered health concerns, all of which can shorten your life.
To Conclude
Longevity may appear to be beyond your control, but many good habits can lead to a long life.
Drinking tea or coffee, exercising, getting enough sleep, and reducing your alcohol use are all examples.
These practices, when combined, can improve your health and set you on the path to a long life.