Researchers have identified eight habits that could extend people’s lifespans by over 20 years.
Long before, studies had identified lifestyle factors as having an effect on lifespan; an American study recently identified eight that were most consequential: being physically active, free from opioid dependency and nicotine addiction, not smoking, managing stress effectively, eating healthily without regularly bingeing on alcohol, having excellent sleep hygiene practices and cultivating positive social relationships are just a few examples of lifestyle influences on lifespan.
Research presented at Nutrition 2023, the annual meeting of the American Society for Nutrition, utilized data collected from 719,147 Veterans Affairs Million Veteran Program participants.
Studies revealed low physical activity, opioid use, and smoking to be linked with 30-45% higher risks of death; stress, binge drinking, poor diet, and sleep hygiene all increased mortality by around 20-25% while lacking positive social relationships was associated with an additional 5-7% risk.
Men who had all eight habits at age 40 were predicted to live an additional 24 years, according to findings, while middle-aged women with all eight habits could expect an extra 21 years more than women without them.
How to Implement Eight Healthy Habits
Are you ready to add a boost to your own lifestyle? “Make small but powerful adjustments now if making even small modifications could mean living for 20 more years”, states life and wellbeing coach, Natalie Trice. Here are her insights and tips…
1. Get Active
Regular physical activity can play an integral part in helping prevent many major diseases – and is especially helpful for managing stress levels. Walking, swimming, running with friends, or dancing around in your kitchen all can get your heartbeat racing and release feel-good endorphins; so put on those trainers and start moving! According to Trice.
2. Manage Stress
Trice advises adopting simple stress-busting practices like mindfulness meditation and engaging in hobbies and sports as effective ways of relieving tension, and decreasing overall stress levels. “These practices can have profoundly positive impacts on overall wellbeing by helping bring stress levels down,” according to Trice. She adds that these shouldn’t be seen as ways of pretending everything’s fine – but rather looking at easy habits to incorporate that can reduce the tension that contributes to anxiety or burnout.
3. Don’t Smoke
Giving up smoking is key to improving health and prolonging life. While some may rely on cigarettes as a form of comfort during stressful moments, there are healthier solutions available that may provide more long-term relief.
“Running or yoga could provide the relaxation and focus you need, helping to extend your lifespan, smell fresher and feel better,” suggests she. Additionally, giving up cigarettes could free up cash that could go toward paying for things that really need paying for such as bills. If you are struggling to quit smoking altogether, talk with your GP about possible solutions available to assist.
4. Don’t binge drink
According to Trice, cutting back on alcohol consumption is doing your body and brain a favor. Alcohol can have adverse effects on sleep quality and work performance. Enjoy life but if you want it for as long as possible keep an eye on how much booze you drink!
Official guidelines suggest no more than 14 units of alcohol each week, spread out across at least three days (equivalent to six medium glasses of wine or six pints of beer).
5. Eat healthily
A balanced diet is rich in fibre, whole grains, fruit & veg, and lean proteins with minimal processed and sugary foods and has been shown to contribute significantly to greater overall well-being.
No one disputes the importance of eating five a day, yet making this happen can be challenging when your life is full of family obligations and work pressures. Focus on regularly eating while mindfully considering what you put into your body for optimal performance,” advises Trice. “Make this part of your routine, rather than something to put off until tomorrow.
6. Don’t Take Drugs
Recreational drugs can have adverse health impacts in various ways. Trice advises those affected to begin speaking to trusted friends or their GP in order to seek support that could not only prolong but save their lives.
7. Make an effort to achieve quality sleep
Trice emphasizes the importance of getting an ample night’s rest, as this will have a hugely positive impact on how we feel overall. Establishing a sleep routine that works can be invaluable – this might include eliminating screens in the bedroom, taking a bath or shower before hitting slumber, making sure temperature and lighting conditions are just right, or installing curtains to block light in the morning.”
8. Cultivate positive social relationships
According to Price, building strong social ties among friends, colleagues, and family can increase mental and emotional well-being as well as extend life expectancy.
Are you lacking social connections? Consider local volunteering opportunities and community walks/groups as ways to build meaningful friendships. Finding ways to spend regular time interacting with others will only help with making friends in time.