Eating a nutritious diet and exercising regularly may increase your life expectancy. Other factors, like overeating and drinking more than a moderate level of alcohol or smoking, may increase your risk of certain diseases.
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.
Learn more about the diet and lifestyle habits you can start forming now that are linked to a longer life.
Consuming a wide variety of plant foods may decrease disease risk and promote longevity. This includes:
- fruits
- vegetables
- nuts
- seeds
- whole grains
- beans
Many studies link a plant-based diet to a lower risk of premature death, as well as a reduced risk of:
- heart disease
- type 2 diabetes
- obesity
- nonalcoholic fatty liver disease
- cancer
It should come as no surprise that staying physically active can keep you healthy and add years to your life.
- losing weight
- improving your mood
- reducing your risk of developing chronic conditions.
The Centers for Disease Control and Prevention (CDC) recommends that adults get
Smoking is strongly linked to disease and early death. Quitting smoking, if you do smoke, can help reduce your chance of developing a life threatening disease.
Keep in mind that it’s never too late to quit.
Feeling happy can help increase your longevity.
In fact, a
Setting time aside to do things that bring you joy and practicing gratitude may all help increase your levels of optimism and happiness.
Anxiety and stress may significantly decrease your lifespan.
A 2024 review found that regularly experiencing stress and anxiety can increase your chance of developing conditions like heart disease. The review also noted that it is more likely to affect women than men.
If you regularly experience stress or anxiety and find that it is interfering with your day-to-day life, consider speaking with a healthcare professional. They can work with you to create a treatment plan that helps reduce stressors and provides relief.
Researchers report that maintaining healthy social networks can help improve longevity and lead to better health.
A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan.
Providing support to others can also be beneficial. In addition to accepting care from your friends and family, make sure to return the favor, too.
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.
Sleep duration also seems to be a factor, with both too little and too much being harmful.
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.
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.
What you can do today
If you want to start incorporating habits that promote longevity into your daily life, it can be helpful to take a look at your current routine and identify areas for improvement. For example:
- Could you alter your sleep schedule to get more quality sleep or start intentionally going to bed at the same time every day?
- Can you start eating more plant foods, such as adding more veggies to your plate for dinner?
- Can you make more time for activities and hobbies that bring you joy or spend more time with your loved ones?
Longevity may seem beyond your control, but many healthy habits may lead you to a ripe, old age.
These include eating a plant-based diet, quitting smoking, reducing stress, exercising, and getting enough sleep.
Taken together, these habits can boost your health and put you on the path to a long life.