Discover expert insights into living longer and healthier with diet and exercise changes. Embrace a lifestyle that adds years to your life.
Ever wondered what the secret to a long, healthy life is? Curious about the habits and practices that keep centenarians thriving well into their golden years? You’re not alone!
Research reveals that longevity isn’t just about genetics. It’s about adopting specific lifestyle habits that can positively impact your health.
From nutrient-rich diets and regular physical activity to mindfulness practices and sleep hygiene, these expert-backed tips are your roadmap to a vibrant, extended life.
Ready to unlock the keys to a longer, healthier life? Let’s dive in!
1. Take Proper Nutrients
Just like a vehicle needs good quality fuel, your body also needs healthy food for a longer, healthier life. Researchers have reported that your genes only control 25 % of longevity, whereas diet and lifestyle are majorly responsible for it.
- People of Okinawa once lived longer than average because they were at lower risk of age-associated diseases, such as diabetes, cancer, hypertension, and heart issues. Their traditional diet was rich in phytonutrients, antioxidants, and flavonoids. An Okinawan diet has a lower intake of refined grains and meat, moderate fish consumption, and is majorly based on legumes (soy products), green vegetables, and monounsaturated fats.
Avoid ultra-processed foods, which are high in calories and sodium, provide low energy, and lack nutrients. Proteins in processed food are called AGEs (Advanced glycation end products) and are highly associated with diabetes, metabolic dysfunctionalities, obesity, and atherosclerosis.
So, poor food choices mean more age-associated diseases that decrease the chances of a longer and healthier life. Researchers also observed that the high consumption of sugar-sweetened beverages and processed meat increases the mortality rate.
A study in the UK reported that shifting towards healthy dietary patterns adds 3-10 years to the life of 40-year-old men and women. Longevity-associated diets contain a high intake of whole grains, fruits, vegetables, milk, fish, white meat, and nuts and less red meat, eggs, and sugar-beverages.
Small changes matter, too, because you cannot change your diet in one day. Gradually introduce healthy food into your diet and then shift towards a healthy pattern. For example, a study observed that consuming nuts, monounsaturated fats, and olive oil is beneficial for preventing neurodegenerative diseases.
2. Stay Physically Active for Longevity
Exercise and a workout routine help build muscle, burn fat, and protect against diseases. They include hypertension, diabetes, depression, cardiovascular diseases, and stroke, all of which are proven to decrease life expectancy.
Researchers have observed that minimum exercise for about 15 minutes could decrease the chance of mortality by 4%, and cancer mortality decreases by 1%. Exercise is also beneficial for heart patients.
Another study reported that people who are physically active for 150 minutes per week are expected to extend their life span up to 3.5-4.5 years more than those who are inactive.
That’s around 30 minutes per day. But if it’s too much for you at once, try breaking it down into 10 minutes in the morning, after lunch, and after dinner. Add vigorous activities like running, swimming, and bicycling to your weekly routine.
3. Avoid Drinking and Smoking
If you want to add some extra years to your life and improve your longevity, quit smoking and moderate your drinking level.
Remember, it’s never too late to adopt a healthy habit. Multiple studies have concluded that quitting smoking before age 30 – 40 would increase life expectancy for 9-10 years, respectively, as compared to those who continue to smoke.
Several carcinogens and toxins found in cigarettes are responsible for causing serious health issues. They include cancer, neoplastic diseases, lung diseases, age-related macular degeneration of the eye, diabetes, and heart issues.
According to a report, Each cigarette you smoke costs you 11 minutes of your life.
You should abstain from alcohol consumption because high doses are responsible for liver, heart, and pancreatic diseases. But if you do drink, follow the guidelines set by the National Institute of Alcohol Abuse and Alcoholism-NIAAA.
4. Stay Optimistic and Goal-Oriented
People who have a strong sense of purpose, hobbies they enjoy, or are goal-oriented are less likely to get heart disease, stroke, and Alzheimer’s disease. Moreover, positive emotions, optimism, and self-satisfaction are associated with longer life. Researchers prove that a stronger sense of purpose decreases the chances of morality.
In the book The Longevity Project, a compilation of the authors’ research findings, the authors highlighted that hard-working and career-oriented people are more likely to live longer.
They gave the example of one of their study participants, “Norris Bradbury,” who worked on a nuclear project under challenging and stressed conditions during the Cold War threat. He was successful in his career and lived a long and healthy life of 88 years.
Conscientious individuals prioritize their happiness, eat healthy, exercise, and avoid unnecessary stress. Thus, they lower their chance of developing age-related diseases, such as diabetes, hypertension, anxiety, and depression.
Small factors like punctuality and organization, maintaining a healthy social circle, participating in volunteer work or helping others, and performing daily tasks are crucial for enhancing longevity and promoting a healthy, longer life.
5. Fix Your Sleep Cycle
Lack of sleep is directly related to headaches, fatigue, and cognitive and memory issues. Some other consequences are diabetes and obesity- due to extra calories at night, high blood pressure, and depression that shorten your lifespan.
The Centers for Disease Control and Prevention (CDC) recommends sleep for good health at least 7 hours.
A study presented at the American College of Cardiology reported that a good sleep cycle reduces the risk of premature aging. The life expectancy of a man who gets quality sleep increases by 4.7 years, while for women, it is 2.4 years.
Furthermore, some processes like cell repair, brain health, and immune system processes work better when sleeping.
6. Coffee and Tea
Coffee and tea consumption relieves stress and helps to relax the mind, which is beneficial for overall health.
Additionally, the main ingredient of tea is Catechins. They defend your body against oxidative stress caused by pollution or smoking. Oxidative stress is the primary issue responsible for chronic diseases, cancer, and aging.
These catechins are also anti-inflammatory and protect against diseases that decrease lifespan, such as obesity, neurodegenerative diseases, and diabetes.
Moderate intake of coffee reduces the risk of chronic disease prevention, type 2 diabetes, cardiovascular diseases, Alzheimer and Parkinson’s diseases.
A comprehensive study in the United Kingdom depicts the relationship between coffee consumption and mortality rate. They concluded that people who consume 1-8 cups of coffee per day have a 12 % lower death risk than non-consumers.
Conclusion
Adding these expert tips into your daily routine can set you on the path to a healthier life. Remember, the goal is not to add an extra 5-10 years in your age; rather, those years must be healthy.
For this reason, visit your doctor annually and get your tests done. It’s better to diagnose the issue as early as possible. Follow our tips to improve the quality of your health, but not a single factor alone can help you live forever.
Take small steps each day towards these goals, and watch as they accumulate into a vibrant, fulfilling future.
Disclaimer: The information provided is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any changes to your health regimen.
Supporting Research
Shaw, M., Mitchell, R., & Dorling, D. (2000). Time for a smoke? One cigarette reduces your life by 11 minutes. BMJ (Clinical research ed.), 320(7226), 53.
Loftfield E, Cornelis MC, Caporaso N, Yu K, Sinha R, Freedman N. Association of Coffee Drinking With Mortality by Genetic Variation in Caffeine Metabolism: Findings From the UK Biobank. JAMA Intern Med. 2018;178(8):1086–1097. doi:10.1001/jamainternmed.2018.2425
