13 Life-Extending Habits for a Healthier, Longer Life

For a better and longer life one should have to lead a disciplined life and make the right choices. Developing habits, such as exercising regularly and following healthy diet helps in increasing your life expectancy. Bad habits, such as leading a sedentary life, excessive alcohol consumption and overeating increase the risk of diseases and hence increase the risk of your mortality or premature death.

According to experts, genetics plays a big role in determining a person’s life expectancy. However, it is now believed that genes have smaller role in terms of life expectancy than it was thought originally. More than the genes, lifestyle and diet are the key factors in determining one’s health and lifespan.

In this article we are jotting down 13 beneficial habits to incorporate in your life for better and longer life.

It is better to under-eat than overeat. There is a lot of interest between the association of calorie intake and longevity. Studies done on animals show that about 10 to 50% reduction in calorie consumption can help in increasing lifespan.⁽¹⁾ Studies on human beings who were renowned for better life expectancy were observed for an association between reduced calorie consumption and increased lifespan and also reduced risk of disease.^{(2, 3, 4)}

Additionally reduction in calories also helps in losing the excess body fat, which is linked with shorter lifespan.^{(5, 6, 7)} With that being said and when it comes to practicality, long-term calorie restriction can be unsustainable and also comes with side effects, such as reduced body temperature, increased hunger and diminished libido.⁽⁴⁾ It is not completely clear as of now if the calorie restriction extends the lifespan and slows the aging process and more research is needed on this.

Bottom Line: avoiding overeating and actually restricting calories can helps with better life expectancy. However, more studies are needed on this.

Sleep is vital more than food when it comes to your health for regulating cell function and to help with the healing of your body. A latest study shows that longevity is likely associated with regular sleeping schedule, such as going to sleep and waking up at about the same time every day.⁽⁸⁾ The duration of sleep is also an important factor when it comes to your health where excessive sleeping and very less sleep is equally harmful. For example, sleeping less than 5 to 7 hours every night is associated with about 12% increased risk of premature death, whereas sleeping for greater than 8 to 9 hours in a night can also reduce the longevity by about 38%.^{(9, 10)}

Very little sleep also promotes inflammation and also increases the risk of heart disease, diabetes and obesity. All these are associated with reduced lifespan.^{(11, 12, 13, 14)} On the flip side, sleeping excessively can be due to depression, undiagnosed health issues and reduced physical activity; all of these things can negatively affect a person’s life expectancy.⁽¹⁵⁾

Bottom Line: Having a sleep routine comprising of 7 to 8 hours of good quality sleep every night helps you live longer and will give you a better life.

More and more people are understanding the importance of physical activity and exercise as it not only benefits your health, but can also add years to one’s life.⁽¹⁶⁾ A minimum of 15 minutes of exercise in a day can give lot of benefits along with potentially adding 3 years of life.⁽¹⁶⁾ Other than this, the risk of premature death can also decrease by about 4% for each increased 15 minutes of daily physical activity done daily.⁽¹⁶⁾

A review done recently showed that there was an about 22% reduced risk of premature death in people who exercised even though they did less exercise than the recommended 150 minutes in a week.⁽¹⁷⁾ Individuals who did the 150-minute recommendation of exercise had about 28% lesser risk of early death. Additionally, this risk was reduced by 35% for people who exercised more than this.⁽¹⁷⁾ Additionally, there is some research which links rigorous activity to a 5% of increased reduction in risk when compared to moderate or low intensity activities.⁽¹⁸⁾

Bottom Line: Without a doubt, regular exercise and physical activity helps in increasing with lifespan and the recommended number of exercise is about 150 minutes in a week is best, however, doing lesser than this also helps.

Increase the Consumption of Nuts for Increasing Lifespan

Nuts are small, tasty, dense powerhouses of nutrition. Nuts are full of fiber, protein, antioxidants, and other beneficial plant compounds. They are also an excellent source of different minerals and vitamins like magnesium, copper, folate, potassium, vitamins B6 and E and niacin.⁽¹⁹⁾ There are many studies, which demonstrate the benefits of nuts on hypertension, heart disease, diabetes, inflammation, metabolic syndrome, belly fat amount, and even in certain types of cancer ^{(20, 21, 22, 23)}  A study showed that individuals who consumed a minimum of 3 servings of nuts in a week had about 39% reduced risk of early or premature death.⁽²⁴⁾

Two recent reviews done in 350,000 individuals showed that people who ate nuts had about four to 27% of decreased risk of dying in this period with the greatest reduced risk seen in people who consumed one serving of nuts in a day.^{(25, 26)}

Bottom Line: Eating some nuts in daily routine helps in giving you a healthy and longer life.

Choose Plant Based Foods Everyday Over Non-Vegetarian Foods Any Day

Including various plant foods in your daily diet, such as vegetables, fruits, seeds, nuts, beans and whole grains help in reducing the risk of diseases and increases longevity. There have been various studies, which showed that a plant-rich diet is associated with reduced premature death along with cutting down the risk of cancer, heart disease, metabolic syndrome, brain deterioration and depression.^{(27, 28, 29, 30 )} This is thought to occur thanks to the antioxidants and nutrients present in plant foods, such as folate, polyphenols, vitamin C and carotenoids.⁽³¹⁾

Many studies also linked vegan and vegetarian diets, found naturally in large amounts in plant foods with about 12 to 15% decreased risk of premature death.^{(32, 33)} These same studies also showed that about 29 to 52% lesser risk of dying from certain diseases such as kidney, heart, cancer and hormone-related issues.^{(32, 33)}

Additional research also shows that the risk of premature death and certain health conditions increases with increased consumption of meat.^{(34, 35, 36)} However, there are also other studies, which show weaker links or nonexistent links with regards to the negative effects linked specifically to processed meat.^{(37, 38)} Vegans and vegetarians also tend to be more conscious about their health when compared to people who eat meat, which can explain to an extent these findings.

Bottom Line: Eating lot of plant foods is associated with good health and longer life. 

Turmeric Should Be Included In Daily Cooking

Turmeric is an excellent option when it comes to anti-aging strategies. This spice has curcumin, which is a strong bioactive compound. Curcumin has many anti-inflammatory and antioxidant properties, which helps in maintaining and bettering the function of lungs, heart and brain along with also protecting against age-related diseases and even cancers.^{(39, 40, 41, 42, 43, 44, 45)}

Curcumin is also linked with an increased life span in both mice and insects.^{(46, 47, 48)} In vitro and in vivo studies done in humans have given the confirmation that curcumin can help in prevention of diabetes, cardiovascular diseases, neurodegenerative disorders, inflammatory diseases and other conditions.⁽⁴⁹⁾ More importantly, turmeric has been eaten for thousands of years in India for its beneficial properties, flavor and color and is considered safe.

Bottom Line: The primary bioactive compound in turmeric is Curcumin, which is full of anti-inflammatory and antioxidant properties and can help in increasing lifespan as per some animal studies.

Quit Smoking and Live Longer

Smoking is strongly associated with various diseases and premature death.⁽⁵⁰⁾ In general, smokers can lose about 10 years from their life and also be thrice as likely to die prematurely when compared to non smokers.⁽⁵¹⁾ Another study showed that people who quit smoking by the age 35 can increase their lives by up to 8.5 years.⁽⁵²⁾ Also, quitting smoking in 60s can helps in adding 3.7 years to your life and in your 80s also gives some benefits.^{(52, 53)}

Bottom Line: It is never too late to quit smoking to avail the benefits of quitting this bad habit.

Cut Down On Alcohol Intake for a Better and Longer Life

Excessive alcohol consumption is associated with heart, liver and pancreatic disease along with increased risk of premature death.⁽⁵⁴⁾ However, moderate alcohol consumption is linked with a decreased likelihood of many diseases, with about 17 to 18% reduction in the risk of premature death.^{(54, 55, 56)} Among all the alcoholic beverages, wine is thought to be more beneficial as it has lot of polyphenol antioxidants. A 29-year study revealed individuals who drank wine had about 34% lesser risk of early death than who drank beer or spirits⁽⁵⁷⁾ One review also showed that wine was more protective against heart disease, metabolic syndrome, diabetes and neurological disorders.⁽⁵⁸⁾ In order to drink in moderate amount, it is recommended that women try to aim for 1 to 2 units or less in a day with a maximum of 7 in a week; whereas, men should keep their daily alcohol intake to lesser than 3 units with the most amount to 14 in a week.

The point to note here is that there has been no concrete research, which shows that moderate alcohol drinking had more benefits when compared to abstinence of alcohol.

In short, if you are a teetotaler, than there is no need to start drinking alcohol thinking that it has benefits if drank in lesser quantities.

Bottom Line: Excessive alcohol drinking should be brought down to moderate levels for better health and life expectancy. Wine is considered beneficial for health over other alcoholic beverages.

Avoid Anxiety and Chronic Stress for Increased Life Expectancy

Stress and anxiety can significantly cut down on a person’s lifespan. For example, females suffering from anxiety or stress are twice as likely to die from stroke, heart disease or lung cancer.^{(59, 60, 61)}

In the same vein, the risk of early death was thrice as high for stressed or anxious men when compared to their relaxed peers.^{(62, 63, 64)} Studies also show that individuals who were pessimistic have about 42% increased risk of premature death when compared to optimistic people. Having a positive outlook on life helps in reducing stress and also increasing your life.^{(65, 66, 67, 68)}

Bottom Line: There is truth to the adage that laughter is the best medicine. Being positive and happy helps in cutting down stress and anxiety and also helps in living a longer life.

Choose Yourself and Be Happy

Feeling happy can help substantially in increasing a person’s life span.⁽⁶⁹⁾ Happier people in fact had about a 3.7% reduction in the risk of premature death, as seen over a five-year study period.⁽⁷⁰⁾

A study done on 180 Catholic nuns where analysis of their self-reported happiness levels was one when they first joined the monastery and later it was compared to the levels of their longevity. Participant who felt happiest at 22 years of age were about more than twice as likely to still be alive about 60 years later.⁽⁷¹⁾

A review of 35 studies revealed that people who are happy can live up to 18% longer when compared to their lesser happy counterparts.⁽⁷²⁾

Bottom Line: Happiness has positive effects not only on the mental health, but also on physical health which increases your lifespan.

Cherish and Grow Your Social Circle

Studies have shown that having a healthy social network helps in increasing the life span by about 50% more.⁽⁷³⁾ In fact, having a minimum of three social connections helps in reducing the risk of premature death by greater than 200%.⁽⁷⁴⁾

Studies also associate good social networks with positive and healthy changes in brain, heart, immune and hormonal function that can cut down on the risk of chronic diseases.^{(75, 76, 77, 78, 79)} A good and helpful social circle helps in less negative reaction to stress, which can help in having a perhaps positive impact on the lifespan.^{(80, 81)}

Another study also shows giving support to others and being helpful to others can be more beneficial than being on the receiving end. Returning the favor to your friends and family who have been there with you in difficult times is important.⁽⁸²⁾

Bottom Line: Cherishing relationships with your near and dear ones helps in reducing the stress levels, better immunity and increased life expectancy.

Drink Tea/Coffee

Both tea and coffee are linked to a reduced risk of chronic disease. The catechins and polyphenols present in green tea helps in cutting down the risk of diabetes, heart disease and cancer.^{(83, 84, 85, 86)} Similarly, coffee is also linked with decreased risk of heart disease, type 2 diabetes and certain cancers and brain ailments, such as Parkinson’s and Alzheimer’s.^{(87, 88, 89, 90, 91)} Other than this, both tea and coffee drinkers can benefit from about a 20 to 30% reduced risk of premature death when compared to those who don’t drink these beverages.^{(92, 93, 94)}

One important thing to remember is that excessive caffeine can cause insomnia and anxiety and, one should limit caffeine intake to the recommended dose of 400 mg in a day.⁽⁹⁵⁾  The thing to mention here is that it usually takes six hours for the effects of the caffeine to subside. For this reason, if are having problems getting sufficient good-quality sleep, then stop consuming caffeine after 2.p.m. in the afternoon.

Bottom Line: Moderate consumption of coffee and tea helps in healthy aging and can improve longevity.

Be More Conscientious or Diligent

Conscientiousness is when a person can be organized, self-disciplined, goal-oriented and efficient. According to the data from a study which involved participants, such as 1,500 boys and girls into old age, those who were considered organized, persistent, and disciplined tend to have greater life expectancy by 11% compared to their less conscientious peers.^{(96, 97)}

Diligent individuals also tend to have reduced blood pressure and lesser mental health problems along with decreased risk of heart, diabetes and joint problems.⁽⁹⁸⁾ The reason could be because conscientious people are not likely to react negatively to stress or take dangerous risks, which can lead to successful personal and professional lives and allow them to be responsible for their health.^{(99, 100)}

Conscientiousness is a quality that can be developed at any stage in life by doing small things, such as making up your bed, tidying your desk, following your plan and not procrastinating and doing things that you have already decided.

Bottom Line: Being conscientious is related with increased lifespan and lesser health problems with old age.

Conclusion

The lifespan of a person may seem beyond one’s control, however, there are some healthy habits that can be developed to enable you to live a better and bigger life. Habits, such as exercise, good diet, having a good support system of friends and family, good sleep every day, cutting down on the stress, quitting smoking, limiting alcohol consumption, drinking tea or coffee in limited quantities, all these can help in giving you a longer, better and bigger life where you can make the most of your life.

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