How to Live Longer and Feel Better
We all wonder how to live a longer and healthier life. Aside from genetics, the lifestyle choices you make will play a crucial role in the quality and length of your life.
Research shows that a healthy lifestyle can add up to a decade to your life. While there is no secret formula to a long life, researchers have identified several important lifestyle factors that affect your lifespan.
How to Live Longer: 14 Habits to Increase Life Expectancy
Many people believe that life expectancy is determined primarily by genetics. However, the science has shown that a much larger role is played by environmental and lifestyle factors, such as:
- No smoking
- Drinking alcohol in moderation
- Getting at least 30 minutes of physical activity each day
- Eating a balanced healthy diet
- Maintaining a healthy weight
Here are 14 healthy habits linked to a longer life:
1. Avoid Overeating
Eating a healthy, balanced and nutritious diet will have a significant impact on your health. Many foods can reduce the risk of disease.
Legumes (lentils, beans, peas, etc.), for example, have been shown to reduce the risk of high cholesterol, heart disease and high blood pressure.
Avoiding foods that are high in saturated fat, sugar, sodium and refined carbohydrates can also help protect your heart.
Maintaining a healthy weight and optimizing your caloric intake can further help reduce the risk of dying from diseases such as diabetes and heart disease.
2. Try Out Turmeric
When it comes to anti-aging and finding ways of how to live longer, you should consider adding turmeric to your diet. This spice contains curcumin, which possesses strong anti-inflammatory and antioxidant properties. It can help maintain heart, lung, and brain function, as well as protect you from diseases related to aging.
3. Increase the Consumption of Healthy Plant Foods
In order to increase life expectancy, consume a variety of natural plant foods, such as vegetables, nuts, whole grains, seeds, and beans. These foods are rich in nutrients and antioxidants, thus lowering the risk of various common diseases.
4. Eat More Nuts
Nuts are rich in fiber, antioxidants, protein, and beneficial plant compounds. In addition, they are an amazing source of minerals and vitamins, such as magnesium, copper, folate, potassium, niacin, and vitamins E and B6. All of that makes nuts a real nutritional powerhouse irreplaceable in how to live longer!
Nuts can be beneficial for high blood pressure, heart disease, diabetes, inflammation, belly fat levels, and more.
5. Drink Tea and Coffee
Regular coffee and tea consumptions are linked to lower risk of chronic diseases, such as heart disease, diabetes, and more.
However, it is important to remember that too much caffeine can lead to insomnia and anxiety, so limit your caffeine intake to under 400mg per day. If you are having difficulties falling asleep, you should drink your coffee at least 6 hours before bedtime.
6. Exercise Regularly
It shouldn’t be surprising that regular exercise has made our list of how to live longer. Physical activity can add years to your life and keep you healthy.
Only 30 minutes of exercise every day may help you achieve the desired results, but the recommended amount is at least 150 minutes of exercise per week.
7. Reach Your Goal Weight
Being overweight is a common and growing problem, but it’s not impossible to reach your goal weight. Sometimes, the biggest thing stopping us from reaching our goals in life is our bodies.
Without a healthy body, you struggle with so many other things in life. The mind and body are intimately connected. An unhealthy physical body can lead to an unhealthy mental state.
You have the power within you to reach your goal weight and enjoy a happy, healthy life. It’s important to take that first step towards reshaping your body and reaching your ideal weight. Once you do, you will have the energy, optimism and strength to reach your life goals.
8. Quit Smoking (or Don’t Even Start)
According to the study, women who were obese (BMI of 30 or higher) and men who smoked heavily had the lowest chance of a disease-free life at age 50.
If you are curious how to live longer, not smoking is crucial. Smoking has shown to significantly increase your risk of dying from lung cancer or heart disease. Once you quit smoking, this risk drops significantly. After 15 years of being smoke-free, the risk is nearly the same as a non-smoker.
For those who are overweight or obese, which is a common problem, losing weight and maintaining a healthy weight are key important factors to live a long, healthy life.
Among all of the lifestyle factors that affect your lifespan, researchers say that avoiding smoking and maintaining a moderate body weight are the most important.
9. Control Your Alcohol Intake
It is commonly known that a glass of red wine a day can be beneficial due to its antioxidant properties. However, with alcohol consumption, moderation is key.
Too much alcohol can lead to heart, liver, and pancreatic disease, putting you at a greater risk of premature death. So if you are wondering how to live longer, consider limiting your alcohol consumption.
10. Avoid Chronic Stress and Anxiety
Stress and anxiety have been shown to significantly decrease life expectancy. If you are feeling stressed out, optimism and laughter will help to reduce the risk of early death.
11. Prioritize Your Happiness
Not surprisingly, feeling happy rather than distressed can significantly prolong your life. Numerous scientific studies have shown that higher levels of happiness are related to higher lifespan.
12. Nurture Your Social Circle
Maintaining healthy social relationships can help to minimize negative reactions to stress, improve immune system, and, as a result extend your lifespan. Providing support to others is just as important as receiving it, so make sure to take good care of your friends and family.
13. Be More Conscientious
A conscientious person is a person who is organized, self-disciplined, goal-oriented, and efficient. Becoming more conscientious can start with something as little as cleaning up your desk or being on time. Being conscientious is associated with reduced stress levels, lower blood pressure, and fewer psychiatric conditions.
14. Follow Regular Sleep Schedule
Sleep is a crucial function of your body, which helps your body recover and regulate cell function. Regular sleeping patterns may promote a longer lifespan, while both too much and too little sleep can be harmful. Aim for 7-8 hours of sleep every night to promote a healthier lifestyle.
How Many Years Can You Add to Your Life?
How much of a difference can these lifestyle factors really make for men and women? According to the research, adopting most of these factors can add:
- 10 years for women
- 7 years for men
By simply changing your lifestyle, you can add several disease-free years to your life; years that you can enjoy with your family.
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