13 Habits Linked to a Long Life (Backed by Science)
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Many 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 13 habits linked to a long life:
1. Avoid overeating
The link between calorie intake and longevity currently generates a lot of interest.
British studies suggest that a 10–30% reduction in normal calorie intake may increase maximum lifespan and make a likelihood of disease lower .
What's more, calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespan.
SUMMARY: Limiting your calories may help you live longer and protect against disease.
2. 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 several vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E. Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome and belly fat levels. One study found that people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death.
SUMMARY: Adding some nuts to your daily routine may keep you healthy and help you live longer.
3. Make DETOX an integral part of your life
When it comes to anti-aging strategies, detox with pectin is a great option. Pectin has been consumed for thousands of years all over the world and is globally considered safe and effective remedy for eliminating toxins that get into the body from polluted environment, food and water; for regulating metabolism and reducing cholesterol and blood sugar levels, for improvement of digestive functions.
In Vietnam the product for effective body detox is a health supplement imported from Ukraine, called PECTIN COMPLEX.
On the basis of clinical studies held in Vietnam and in Ukraine, this product is officially recognized by the Ministry of Health of Vietnam as highly effective remedy for eliminating lead and other heavy metals from the body, for recuperation of children and adults living in severely polluted areas of Vietnam.
SUMMARY: Medical grade, highly purified sugar beetroot pectin and pectin pectin, which are the main ingredients of PECTIN COMPLEX, are natural bioactive compounds , that have strong detoxifying, antioxidant and anti-inflammatory properties.
4. 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.
SUMMARY: Eating plenty of plant foods is likely to help you live longer and lower your risk of various common diseases.
5. 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.
SUMMARY: Regular physical activity can extend your lifespan. Exercising more than 150 minutes per week is best, but even small amounts can help.
6. 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.
SUMMARY: Stopping smoking can significantly prolong your life — and it’s never too late to quit.
7. 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, wine is considered particularly beneficial due to its high content of polyphenol antioxidants.Results from a 29-year study showed that men who preferred wine were 34% less likely to die early than those who preferred beer or spirits. It's important to note that no strong research indicates that the benefits of moderate drinking are greater than those of abstaining from alcohol. In other words, there is no need to start drinking if you don't usually consume alcohol.
SUMMARY: If you drink alcohol, maintaining a moderate intake will help to avoid negative health effects.
8. Prioritize your happiness
Feeling happy can significantly increase your longevity.
In fact, researchers say that happier individuals had a 3.7% reduction in early death over a 5-year study period.
Finally, a review of 35 studies showed that happy people may live up to 18% longer than their less happy counterparts.
SUMMARY: Happiness likely has positive effects not only for your mood but also your lifespan.
9. 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.
Studies show that pessimistic individuals have a 42% higher risk of early death than more optimistic people. However, both laughter and a positive outlook on life can reduce stress, potentially prolonging your life.
SUMMARY: Finding ways to reduce your anxiety and stress levels can extend your lifespan. Maintaining an optimistic outlook on life can be beneficial, too.
10. Nurture your social circle
Researchers report that maintaining healthy social networks can help you live up to 20% longer.
In fact, having just 3 social ties may decrease your risk of early death by more than 30%.
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.
Finally, one study reports that providing support to others may be more beneficial than receiving it. In addition to accepting care from your friends and family, make sure to return the favor.
SUMMARY: Nurturing close relationships may result in decreased stress levels, improved immunity, and an extended lifespan.
11. 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.
This might be partly because conscientious individuals are less likely to take dangerous risks or react negatively to stress — and more likely to lead successful professional lives or be responsible about their health.
Conscientiousness can be developed at any stage in life through steps as small as tidying up a desk, sticking to a work plan, or being on time.
SUMMARY: Being conscientious is associated with a longer lifespan and fewer health problems in old age.
12. 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 ofdiabetes, and heart disease.
Due to some studies coffee may help to prevent Alzheimer's disease.
Just remember that 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.
It's also worth noting that it generally takes six hours for caffeine's effects to subside. Therefore, if you have trouble getting enough high-quality sleep, you may want to shift your intake to earlier in the day.
SUMMARY: Moderate consumption of tea and coffee may benefit healthy aging and longevity.
13. 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%.
Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity.
On the other hand, excessive sleep could be linked to depression, low physical activity, and undiagnosed health conditions, all of which may negatively affect your lifespan.
SUMMARY: Developing a sleep routine that includes 7–8 hours of sleep each night may help you live longer.
Longevity may seem beyond your control, but many healthy habits may lead you to a ripe, old age.
These include a healthy eating habit, timely periodic detoxing, exercising, getting enough sleep, and limiting your alcohol intake.
Taken together, these habits can boost your health and put you on the path to a long life.