Some people think that life expectancy is largely determined by genetics, genes play a role too for longevity. However, it was observed that the environment like lifestyle and diet contributes to the key factor of why a person’s life is shortened. Don’t be left out because we are here to help you.
Below are 12 habits linked to a long life.
1.Develop a good sleeping pattern
Sleep is important for improving cell function and easing your body to heal. Recent research reports that longevity is likely associated with regular sleeping patterns. Sleep duration also appears to be a circumstance, with both too little and too critical being harmful.
For example, sleeping shorter than 5–7 hours per night is associated with 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 inadequate sleep may also increase inflammation and improve your chance of diabetes, heart disease, and obesity. These are all associated with a shortened lifespan.
Finally, excessive sleep could be associated with depression, low physical activity, and undiagnosed health situations, all of which may negatively influence your lifespan.
2. Drink coffee or tea
Both coffee and tea are connected to a reduced risk of chronic disease. For example, the polyphenols and catechins discovered in green tea may reduce your risk of cancer, diabetes, and heart disease.
Furthermore, coffee is connected to a lower risk of heart disease, type 2 diabetes, cancers, and brain ailments, such as Alzheimer’s and Parkinson’s.
Moreso, both coffee and tea drinkers benefit from a 20–30% lower risk of early death compared to non-drinkers.
Note that too much caffeine can also lead to anxiety and insomnia, so you may want to curb your intake to the suggested 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
3.Consume more nuts
Nuts contain a very high nutritional value. They’re loaded in protein, antioxidants, fiber, and helpful plant compounds. What’s more, they’re an excellent source of many vitamins and minerals, like copper, folate, magnesium, potassium, niacin, and vitamins B6 and E.
Various researches show that nuts have useful effects on heart disease, high blood pressure, inflammation, belly fat levels, diabetes, metabolic syndrome, and even some sorts of cancer.
One research discovered that people who consumed at least 3 servings of nuts per week had a 39% lower risk of untimely death.
Furthermore, two current reviews including over 350,000 people noted that those who ate nuts had a 4–27% lower risk of dying during the research period, with the greatest reductions seen in those who ate 1 serving of nuts per day.
When it comes to anti-aging procedures, turmeric is an exceptional option. That’s because this spice holds a powerful bioactive compound called curcumin.
The antioxidant and anti-inflammatory properties in curcumin are believed to help sustain brain, heart, and lung function, as well as protect against cancers and age-related illnesses.
Curcumin is connected to an expanded lifespan in both insects and mice. Still, these findings have not always been replicated, turmeric has been consumed for thousands of years in India and is frequently considered safe.
4. Eat lots of healthy plant foods
Eating a broad variety of plant foods, such as vegetables, fruits, nuts, seeds, whole grains, and beans, may reduce disease risk and increase longevity.
For instance, many studies combine a plant-rich diet to a lower risk of early death, as well as a reduced risk of cancer, metabolic syndrome, depression, heart disease, and brain atrophy.
These results are connected to plant foods’ nutrients and antioxidants, which include folate, vitamin C, polyphenols, and carotenoids.
Consequently, many studies associate vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of early death. The same studies also report a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases.
Some research recommends that the risk of early death and certain diseases improves with greater meat consumption.
Nevertheless, other studies report either nonexistent or much weaker connections with the negative effects seeming clearly linked to.
Vegetarians and vegans also usually tend to be more health-conscious than meat-eaters, which could at least partly explain these findings. Eating plenty of plant foods is likely to help health and longevity.
5. Stay physically active
It is noted that those who stay physically active are healthier and add years to your life. Regular exercise can extend your lifespan. As few as 15 minutes of workout per day may help you achieve benefits, which could include an additional 2 years of life
Moreover, your risk of early death may reduce by 4% for each extra 15 minutes of daily physical activity. A recent review noted a 22% lower risk of unexpected death in individuals who exercised even though they worked out less than the suggested 150 minutes per week.
6. Don’t smoke
Smoking is actively connected to disease and early death. People who smoke may lose up to 10 years of life and be 3 times more liable to die early than those who never pick up a cigarette.
One research reports that individuals who end smoking by age 35 may increase their lives by up to 8.5 years.
Moreover, ending smoking in your 60s may add up to 3.7 years to your life. In fact, leaving in your 80s may still provide benefits.
7. Prioritize your happiness
Feeling happy can increase your longevity. In reality, happier people had a 3.7% decrease in early death over a 5-year research period. Those who felt happiest at 22 years of age were 2.5 times more likely to still be alive six decades later.
Lastly, a review of 35 studies revealed that happy people may live up to 18% longer than their less happy counterparts.
8. Avoid chronic stress and anxiety
Stress and anxiety and stress may significantly decrease your lifespan. For example, women undergoing stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer.
Furthermore, the risk of early death is up to three times higher for anxious or stressed men associated with their more relaxed counterparts.
If you’re feeling stressed, laughter and optimism could be two key components of the solution.
Researches show that pessimistic individuals have a 42% greater risk of unexpected death than more optimistic people. Nevertheless, both laughter and a positive outlook on life can decrease stress, probably prolonging your life.
9.Nurture your social circle
Researchers report that maintaining healthy social networks can help you live up to 50% longer. In reality, 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. Lastly, one research reports that giving support to others may be more useful than receiving it.
11. Moderate your alcohol intake
Heavy alcohol consumption is connected to liver, heart, and pancreatic disease, as well as overall increased risk of a quick death.
Though, average consumption is connected with a reduced likelihood of certain diseases, as well as a 17–18% decrease in your risk of early death.
Wine is recognized especially beneficial due to its great content of polyphenol antioxidants. From the result, 29-year research recorded 34% of people who drink wine are more effective than those who take spirit or beer.
Additionally, one review mentioned wine to be particularly protective against diabetes, heart disease, neurological disorders, and metabolic syndrome.
12. Avoid overeating
The connection between calorie consumption and longevity currently creates a lot of interest. Animal studies recommend that a 10–50% decrease in normal calorie intake may raise the maximum lifespan.
Calorie constraint may aid decrease excess body weight and belly fat, both of which are linked with shorter lifespans.
Long-term calorie constraint is often unsustainable and can include negative side results, such as improved hunger, low body temperature, and a diminished sex drive. Whether calorie constraint reduces aging or extends your lifespan is not yet fully understood.