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.
The link between calorie intake and longevity currently generates a lot of interest.
Animal studies suggest that a 1050% reduction in normal calorie intake may increase maximum lifespan (1).
Studies of human populations renowned for longevity also observe links between low calorie intake, an extended lifespan, and a lower likelihood of disease (2, 3, 4).
What's more, calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespans (5, 6, 7).
That said, long-term calorie restriction is often unsustainable and can include negative side effects, such as increased hunger, low body temperature, and a diminished sex drive (3).
Whether calorie restriction slows aging or extends your lifespan is not yet fully understood.
Nuts are nutritional powerhouses.
They're rich in protein, fiber, antioxidants, and beneficial plant compounds. Whats more, theyre a great source of several vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E (8).
Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some forms of cancer (9, 10, 11, 12).
One study found that people who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death (13).
Similarly, two recent reviews including over 350,000 people noted that those who ate nuts had a 427% lower risk of dying during the study period with the greatest reductions seen in those who ate 1 serving of nuts per day (14, 15).
When it comes to anti-aging strategies, turmeric is a great option. Thats because this spice contains a potent bioactive compound called curcumin.
Due to its antioxidant and anti-inflammatory properties, curcumin is thought to help maintain brain, heart, and lung function, as well as protect against cancers and age-related diseases (16, 17, 18, 19, 20, 21, 22).
Curcumin is linked to an increased lifespan in both insects and mice (23, 24, 25).
However, these findings have not always been replicated, and no human studies are currently available (26, 27).
Nevertheless, turmeric has been consumed for thousands of years in India and is generally considered safe.
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 (28, 29, 30, 31).
These effects are attributed to plant foods nutrients and antioxidants, which include polyphenols, carotenoids, folate, and vitamin C (32).
Accordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 1215% lower risk of premature death (33, 34).
The same studies also report a 2952% lower risk of dying from cancer or heart, kidney, or hormone-related diseases (33, 34).
Whats more, some research suggests that the risk of premature death and certain diseases increases with greater meat consumption (35, 36, 37).
However, other studies report either nonexistent or much weaker links with the negative effects seeming specifically linked to processed meat (38, 39).
Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings.
Overall, eating plenty of plant foods is likely to benefit health and longevity.
It should come as no surprise that staying physically active can keep you healthy and add years to your life (40).
As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life (41).
Furthermore, your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity (41).
A recent review observed a 22% lower risk of early death in individuals who exercised even though they worked out less than the recommended 150 minutes per week (42).
People who hit the 150-minute recommendation were 28% less likely to die early. What's more, that number was 35% for those who exercised beyond this guidance (42).
Finally, some research links vigorous activity to a 5% greater reduction in risk compared to low- or moderate-intensity activities (43).
Smoking is strongly linked to disease and early death (44).
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 (45).
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 (46).
Furthermore, quitting smoking in your 60s may add up to 3.7 years to your life. In fact, quitting in your 80s may still provide benefits (44, 46).
Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death (47).
However, moderate consumption is associated with a reduced likelihood of several diseases, as well as a 1718% decrease in your risk of premature death (47, 48).
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 (49).
In addition, one review observed wine to be especially protective against heart disease, diabetes, neurological disorders, and metabolic syndrome (50).
To keep consumption moderate, it is recommended that women aim for 12 units or less per day and a maximum of 7 per week. Men should keep their daily intake to less than 3 units, with a maximum of 14 per week (51).
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.
Feeling happy can significantly increase your longevity (52).
In fact, happier individuals had a 3.7% reduction in early death over a 5-year study period (53).
A study of 180 Catholic nuns analyzed their self-reported levels of happiness when they first entered the monastery and later compared these levels to their longevity.
Those who felt happiest at 22 years of age were 2.5 times more likely to still be alive six decades later (54).
Finally, a review of 35 studies showed that happy people may live up to 18% longer than their less happy counterparts (55).
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 (56, 57, 58).
Similarly, the risk of premature death is up to three times higher for anxious or stressed men compared to their more relaxed counterparts (59, 60, 61).
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 (62, 63, 64, 65).
Researchers report that maintaining healthy social networks can help you live up to 50% longer (66).
In fact, having just 3 social ties may decrease your risk of early death by more than 200% (67).
Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which may decrease your risk of chronic diseases (68, 69, 70, 71, 72).
A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan (73, 74).
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 (75).
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 (76, 77).
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 (78).
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 (79, 80, 81).
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.
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 of cancer, diabetes, and heart disease (82, 83, 84, 85, 86).
Similarly, coffee is linked to a lower risk of type 2 diabetes, heart disease, and certain cancers and brain ailments, such as Alzheimer's and Parkinson's (87, 88, 89, 90, 91, 92).
Additionally, both coffee and tea drinkers benefit from a 2030% lower risk of early death compared to non-drinkers (93, 94, 95, 96).
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 (97, 98).
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.
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 (99).
Sleep duration also seems to be a factor, with both too little and too much being harmful.
For instance, sleeping less than 57 hours per night is linked to a 12% greater risk of early death, while sleeping more than 89 hours per night could also decrease your lifespan by up to 38% (100, 101).
Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity. These are all linked to a shortened lifespan (102, 103, 104, 105).
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 (106).
Longevity may seem beyond your control, but many healthy habits may lead you to a ripe, old age.
These include drinking coffee or tea, 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.
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13 Habits Linked to a Long Life (Backed by Science)
- Inside the longevity lab that aims to help people live longer - TODAY - February 27th, 2024
- I'm a longevity expert these are the 4 supplements I take every day to fight aging - New York Post - February 27th, 2024
- The Longest Living People In the World All Abide by the 'Power 9' Rule - GQ - February 27th, 2024
- Im a longevity expert and there's six things you should do daily if you want to live longer' - Daily Record - February 27th, 2024
- Reducing the metabolic burden of rRNA synthesis promotes healthy longevity in Caenorhabditis elegans - Nature.com - February 27th, 2024
- Presidio Federal's Thad Anderson Receives WashingtonExec's Longevity Award - WashingtonExec - February 27th, 2024
- Faces of wealth, intellect and longevity, as revealed by veteran face reader - The Korea Herald - February 27th, 2024
- I'm a longevity expert here are the best foods to eat for a long and healthy life - New York Post - February 27th, 2024
- Danny Care: 'Pilates Has Helped with the Longevity of My Career' - Men's Health UK - February 27th, 2024
- Give Me This Mountain | Tips for Spiritual Longevity - Harvest.org - February 27th, 2024
- Chris Hemsworth did a 4-day fast to reverse aging. His trainer played a cheeky joke to test his willpower. - Yahoo Canada Shine On - February 27th, 2024
- Pet longevity is a spark about to turn into a wildfire - Longevity.Technology - February 27th, 2024
- The Longevity of Bitcoin's Bull Run; Polkadot and Up-and-Coming Memecoin Draw Crowds - Analytics Insight - February 27th, 2024
- 'This is weird': Experts 'shocked' by record-breaking longevity of Death Valley's phantom lake - Livescience.com - February 27th, 2024
- Understanding the Longevity of SARS-CoV-2 Antibody Responses to Infection and Vaccination - Medriva - February 27th, 2024
- Experts agree: The fasting-mimicking diet may be the key to longevity - Longevity.Technology - February 27th, 2024
- Daily habits of a longevity expert : TED Radio Hour - NPR - December 30th, 2023
- Why does fruitcake last so long? Ingredients and preparation of the dessert play into its longevity - Fox News - December 30th, 2023
- Interviews of 2023: the longevity companies - Longevity.Technology - December 30th, 2023
- Nancy Wilson Discusses Longevity of Heart & Family Drama Within the Band Ahead of New Year's Eve Show in Seattle - American Songwriter - December 30th, 2023
- What Will It Take To Make Super-Aging Not So Super-White? - Well+Good - December 30th, 2023
- Arteta on Moyes and longevity in coaching | Quotes | News - Arsenal.com - December 30th, 2023
- New Years resolution guide: 5 steps to a healthier 2024 from a longevity expert - Fox News - December 30th, 2023
- Interviews of 2023: the longevity visionaries - Longevity.Technology - December 30th, 2023
- The Top 11 Longevity Tips Of 2023, From The mindbodygreen Podcast | mindbodygreen - mindbodygreen - December 30th, 2023
- Why LeBron James' longevity is unmatched in the NBA | Good Word with Goodwill - Yahoo Sports - December 30th, 2023
- Short vs long fasts: What is the ideal length for longevity? - Longevity.Technology - December 30th, 2023
- Centenarians share the secrets to living a long, healthy life - Fox Business - December 30th, 2023
- Rob Lowe on Turning 60 Soon & His Secret to Career Longevity (Exclusive) - Extra - December 30th, 2023
- Investigating the longevity and diversity of South Asian miniature traditions - STIRworld - December 30th, 2023
- The Silent Threat of Hypochondria: Impact on Longevity and Health - Medriva - December 30th, 2023
- Longevity: What lifestyle habits could help you live to 100? - December 22nd, 2023
- Aiming for longevity - Harvard Health - December 22nd, 2023
- How Long Can We Live? - The New York Times - December 22nd, 2023
- This Was the Year of Obsessing Over Longevity - GQ - December 22nd, 2023
- Menopause Age Looms Over Women. Efforts to Prevent it Could Extend Fertility. - Bloomberg - December 22nd, 2023
- Longevity: Is exercise the key to a longer, healthier life? - Medical News Today - December 22nd, 2023
- The #1 Sign You'll Live to 100, According to Longevity Experts - Gwinnettdailypost.com - December 22nd, 2023
- Cowboys Take On Dolphins, How Longevity Factors Into Hall of Fame Election and More - The 33rd Team - December 22nd, 2023
- Longevity Hacks Are Coming to Your Gym - WSJ - The Wall Street Journal - December 22nd, 2023
- 106-year-old woman shares hobbies, habits she says helped longevity - Business Insider - December 22nd, 2023
- Tips to Improve Your Health & Longevity in the New Year - KATU - December 22nd, 2023
- NN Group gets 13bn longevity risk transfer with Prudential and Swiss Re - Reinsurance News - December 22nd, 2023
- A fresh perspective on longevity - savannahmagazine - December 22nd, 2023
- Este Lauder targets age reversal with Stanford Center on Longevity partnership - Cosmetics Business - December 22nd, 2023
- Longevity means taking a proactive approach to prevention - Longevity.Technology - December 22nd, 2023
- Decoding Longevity: Centenarian Traits and Aging Research - BNN Breaking - December 22nd, 2023
- Brain Age: The Science of Cognitive Longevity - BNN Breaking - December 22nd, 2023
- The Role of Exercise in Longevity: A Holistic Approach to Health and Fitness - Medriva - December 22nd, 2023
- Get interventions to market and to people faster and cheaper - Longevity.Technology - December 22nd, 2023
- Humans Could Live up to 150 Years, New Research Suggests - May 17th, 2023
- The ingredients for a longer life - BBC Future - May 17th, 2023
- Life Expectancy by State 2023 - World Population Review - May 17th, 2023
- About Us - Fountain Life - May 17th, 2023
- Longevity: The Keys to Slow the Aging Process - Dr. Axe - March 29th, 2023
- "I got a 20-year contract. Giannis is going to play for 20 more years" - Mike Budenholzer on the longevity of Giannis Antetokounmpo and the... - January 23rd, 2023
- "I think Nadal has been doing a great job of that in the last four or five years": McEnroe believes Murray needs to shorten points for... - January 23rd, 2023
- Jon Voight is 'blessed' to have had such a long Hollywood career - Yakima Herald-Republic - November 7th, 2022
- USD Index to sink to 103 by end-2023 amid greater certainty and longevity of Dollar downtrend Westpac - FXStreet - November 7th, 2022
- Retirement Calculator | Northwestern Mutual - October 15th, 2022
- The Longevity Investors Conference Gstaad brought together longevity experts and deep-pocketed investors - Cointelegraph - October 15th, 2022
- Do you think ageing can be reversed? Here are 12 longevity startups to watch - Sifted - October 15th, 2022
- 'SNL' Gig Was a Risk Rob Lowe Credits for His Longevity: 'I Had People in My Life Telling Me - TheWrap - October 15th, 2022
- Wellness and longevity brand Serotonin Centers to open in Nashville - Tennessean - October 15th, 2022
- Lesley Stahl on longevity of '60 Minutes': 'That clock is still there' - USA TODAY - October 15th, 2022
- 4 Recipes With Corn, Beans, and SquashThe Three Sisters Ingredients That Blue Zone Centenarians in Costa Rica Eat Every Day - Well+Good - October 15th, 2022
- The Search for a Pill That Can Help Dogsand HumansLive Longer - WIRED - October 15th, 2022
- Supontis vs Dogecoin, Which Cryptocurrency Has Greater Longevity In The Market? - Coinpedia Fintech News - October 15th, 2022
- Louisville Zoo says goodbye to one of world's oldest gorillas - Evening News and Tribune - October 15th, 2022
- 'Prolong your lifespan': 5 'cheapest' foods that can boost longevity - Express - October 15th, 2022
- FOXO Technologies Announces First Distribution Partner and Begins Product Rollout in California; Expands Executive Team With Insurance Industry Talent... - October 15th, 2022
- Timeless: USM Arts and Sciences Faculty Members Ball, Meade Cite Love for Students, Teaching as Keys to Longevity in Profession - The University of... - October 15th, 2022
- The Best Workout To Slow Aging and Promote Longevity, Science Reveals Eat This Not That - Eat This, Not That - September 4th, 2022
- Share your story of loss or survival as part of The Longevity Project series on cancer - Summit Daily - September 4th, 2022
- Drinking two cups of tea a day is linked to boosted longevity - Women's Health UK - September 4th, 2022
- How the Asphalt Industry Can Improve Pavement Longevity - For Construction Pros - September 4th, 2022
- Longevity: Playing the Long Game in Ministry - The Gospel Coalition - September 4th, 2022
- Know 3 longevity secrets of the last USSR President Mikhail Gorbachev who died at the ripe age of 91 - Times Now - September 4th, 2022
- Tyrese Maxey Lauds LeBron James, Serena Williams, And Tom Brady For Their Longevity: "What Is In The Water Bron, Serena, And TB12... - September 4th, 2022
- 'There Should be Some Reward for Longevity in This Game'-Kiwi Pacer Wants Change In Central Contracts - News18 - September 4th, 2022