Many people believe that life expectancy is largely determined by genes. However, genes only account for about 25%. It turns out that factors such as diet and lifestyle are more critical. Below, we will take stock of 12 living habits related to longevity.
Don’t eat too much
The link between caloric intake and longevity has long been of concern. Animal studies conducted by nutritional scientists at Washington University in St. Louis show that reducing normal caloric intake by 10% to 50% can extend lifespan. Biomedical scientists at Louisiana State University in the US have discovered a link between low caloric intake and longer lifespan and less likelihood of disease. The key is that caloric restriction helps with weight loss and belly fat, both of which are associated with a shorter lifespan.
Eat more nuts
Nuts are a treasure trove of nutrients. It is rich in protein, dietary fiber, antioxidants and beneficial plant compounds. What’s more, nuts are also an important source of multiple vitamins and minerals, such as copper, magnesium, potassium, folic acid, niacin and vitamin B6. A study by the University of Rovira-Vivergli in Spain found that people who ate at least 85 grams of nuts per week had a 39% lower risk of premature death. Similarly, the University of Catania in Italy also found that consuming 28 grams of nuts per day can reduce the risk of all-cause death by 27%.
Turmeric is a great choice when it comes to anti-aging strategies. That’s because this spice contains curcumin, a powerful bioactive compound. Oral medicine scientists at the University of California, San Francisco, have found that because of its antioxidant and anti-inflammatory properties, turmeric is thought to help maintain brain, heart and lung function, as well as prevent cancer and age-related diseases. Research by pharmacologists at Hainan Medical College has confirmed that curcumin helps prevent cardiovascular disease, diabetes, inflammatory diseases, neurodegenerative diseases and other diseases.
Eat more fruits, vegetables and beans
Eating a variety of plant foods, such as fruits and vegetables, seeds, whole grains and legumes, can reduce the risk of many diseases and promote longevity. Research from Wageningen University in the Netherlands found that a diet rich in plant-based foods not only reduces the risk of premature death, but also reduces the risk of cancer, metabolic syndrome, heart disease, depression and prevents brain function decline. These effects are attributed to the nutrients and antioxidants found in plant foods, including polyphenols, carotenoids, folate and vitamin C.
Keeping your body active increases your lifespan. Community medicine scientists from the Sun Yat-Sen Medical University in Taiwan found that just 15 minutes of exercise a day can reap health benefits, including extending life by three years.
In addition, if you can exercise for 15 minutes more every day, the risk of premature death can be reduced by 4%. The University of Lyon in France also found that people who performed 150 minutes of moderate to high-intensity exercise per week were 28% less likely to die prematurely. People who exercised more than this amount were 35% less likely to die prematurely.
avoid chronic anxiety
Anxiety and stress can significantly shorten lifespan. A study from Tilburg University in the Netherlands found that middle-aged women who endured stress and anxiety were twice as likely to die from heart disease, stroke or lung cancer. Similarly, Vrije Universiteit Amsterdam in the Netherlands also found that middle-aged men who were anxious or stressed were three times more likely to die prematurely than their relaxed peers.
If you’re feeling stressed, smiling and optimism are two key components of the solution. Behavioral scientists at Duke University in the United States have found that laughter and a positive outlook on life can reduce stress and extend life.
do not smoke
The German Cancer Research Center found that smoking is closely related to premature death and the development of many diseases. Overall, people who smoke lose up to 10 years of their life, and they are three times more likely to die early than those who never smoke. Duke University in the United States found that people who quit smoking before the age of 35 can extend their lifespan by 8.5 years, and even those who quit smoking in their 60s can extend their lifespan by 3.7 years.
Have fun for yourself
Feeling happy can significantly extend your life. University College London found that happy older adults had a 3.7% reduction in premature death over the five-year study period. Their review of 35 studies showed that overall, happy people had an 18% lower risk of death than unhappy people.
Cultivate a social circle
Harvard Medical School in the United States found that maintaining a healthy social network can increase the chance of survival by 50%. In fact, staying in close contact with just three people can cut your risk of early death in half. The University of Utah found that having a healthy social network can have a positive impact on the heart, brain, hormones and immune function, thereby reducing the risk of chronic disease.
Responsibility refers to a person’s self-discipline, efficiency and orderliness. Psychologists at the University of California, Riverside, followed 1,500 boys and girls into old age and found that children who were persistent, organized and disciplined were 11% more likely to live longer than their less responsible peers. . Additionally, conscientious people are less likely to suffer from high blood pressure, mental illness, diabetes, heart disease, and joint disease. This may be because they are unwilling to take risks or react negatively to stress.
Drink coffee or tea in moderation
Moderate coffee and tea consumption both reduce the risk of chronic disease. For example, research from the University of Minnesota found that the polyphenols and catechins present in green tea can reduce the risk of cancer, diabetes, and heart disease. Similarly, the University of Helsinki in Finland found that drinking coffee can reduce the risk of type 2 diabetes, heart disease, certain cancers, Alzheimer’s disease and Parkinson’s disease.
Develop good sleep patterns
Sleep is essential for regulating cell function and helping the body heal. Physiologists at the University of São Paulo in Brazil have found that developing a regular sleep pattern, such as falling asleep and waking up at the same time every day, is linked to longevity. The duration of sleep is also a factor, too much or too little can be harmful. Clinicians at the University of Warwick in the UK found that sleeping less than 7 hours a night increases the risk of premature death by 12%, while sleeping more than 9 hours shortens lifespan by 38%.