Want To Add 7 Years to Your Life Expectancy? A Nutritionist Says To Give These 8 Healthy Habits a Try
We're digging into the science behind longevity.
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Can certain products, rituals, or habits help you live longer and add years to your life? You’ve probably doomscrolled through social media posts promoting products and unusual rituals that promise just that — and wondered do they really work? From a scientific perspective, no product or food can add years to your life. Although many people think healthy aging starts later in life, it’s really about healthy habits that build up over your lifetime. Even if you start healthier habits in your 40s, or 50s, it can impact how you feel and function in your 60s, 70s, and beyond. It’s never too late to make changes that can help you thrive later in life. Below are 8 habits you can realistically do to thrive as you age.
Eat More Plants
A 2024 published study found that women who adhered to the Mediterranean diet, which emphasizes plant foods such as fruits, vegetables, nuts, whole grains, beans, peas, and lentils, along with fish and minimal red and processed meat were 23% less likely to die from any cause compared to women who did not closely adhere to this dietary pattern. This doesn’t mean you need to follow the Mediterranean diet or become vegetarian, rather you want to include lots of plant-based foods in your eating plan.
Engage in Regular Physical Activity
Another 2024 published study looked at lifestyle factors on mortality and life expectancy among United States veterans. Researchers found that being physically active was one of these impactful lifestyle factors. Regular physical activity has many positive effects on the body including strengthening heart and lung function, supporting blood vessel health, strengthening muscles, better balance, protecting against osteoporosis, and an overall healthier weight. Regular physical activity has also been shown to help lower the risk of heart attack, stroke, diabetes, and falls. All these things contribute to a longer health span.
Keep Hydrated
According to a National Institutes of Health 2023 published study of more than 11,000 adults over a 30-year period, people who stayed well-hydrated appear to be healthier, develop fewer chronic conditions like heart disease, and live longer compared to people who don’t get enough fluids. Although this was an association, it doesn’t prove causation, and researchers recommended additional randomized, control trials on the topic.
Get Quality Sleep
When you sleep, your body works to support healthy brain function and physical health, including heart and immune health. According to the National Heart, Lung, and Blood Institute, not getting enough sleep can change activity in some parts of the brain. If you’re sleep deprived, you may have trouble making decisions, solving problems, controlling your emotions, coping with change, and become depressed.
Naps count, too — but keep them less than an hour! Even Ina Garten checks out for about an hour every afternoon with a full-on nap under the covers. Research shows that napping for less than 1 hour a day has no adverse effects, whereas napping over 1 hour and more frequent naps can increase mortality risk.
According to the Centers for Disease Control (CDC), adults ages 18 to 60 require at least 7 hours per night, while older individuals (61 years and older) should aim slightly higher at 7 to 9 hours each night. Not getting enough sleep? Get tips on how to avoid sleeping mistakes here.
Limit Alcohol Consumption
Drinking alcohol regularly in excessive amounts can increase the risk of liver damage, cancer, and serious accidents. According to the CDC, moderate alcohol consumption is defined as a maximum of 2 drinks per day for men and 1 drink per day for women. One drink is defined as 12-fluid ounces of beer (5% ABV), 5-fluid ounces of wine (12% ABV), or 1.5 ounces of 80-proof liquor or spirits like rum or vodka.
Avoid Smoking
Smoking has been shown to shorten lifespans. One published study found that each cigarette you smoke decreases your lifespan by 11 minutes. Smoking damages your lungs, heart, skin, and oral health and increases the risk of cancer. If you’re a smoker, speak with your healthcare provider on ways you can quit.
Socialize
A published study with over 28,000 people in the in Chinese Longitudinal Healthy Longevity Survey found that those who had more frequent social activity was associated with significantly longer lifespan. Researchers concluded that frequent participation in social activity was significantly associated with prolonged overall survival. Further, people who socialized almost daily could significantly prolong long-term survival.
The More Healthy Habits, the Better!
The more healthy habits you have, the better your overall health and lifespan can potentially be. A published study looked at data from the National Health Interview Survey cohort of 15,893 Taiwanese individuals ages 30 and older with a median follow-up period of 15.6 years. Researchers wanted to determine the combined effects of 5 healthy lifestyle factors on life expectancy. The lifestyle factors included not smoking, avoiding excessive alcohol consumption, engaging in sufficient physical activity, eating enough fruits and vegetables, and maintaining a normal weight. Researchers found that sticking with all 5 healthy lifestyle habits resulted in a life gain of 7.13 years compared to people sticking with 1 or none of these habits.
Bottom Line
The more healthy lifestyle habits you follow, the better your chances of living a longer lifespan.
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