7 habits that can help you live longer and add 20 more years

These healthy lifestyle habits could potentially increase life expectancy and live longer by more than two decades.

If you’ve found yourself revenge scrolling in bed often, then you might have seen Instagram videos and reels of elderly people giving advice on the best way to live life and the best way to live longer. Whether it’s making sure you’re getting in your daily workouts, or having social engagements, all of that advice is on point. While that advice comes from experience, science has pinpointed seven key things you can do that can add 20-plus years to your life span. A study presented at Nutrition 2023, the annual meeting of the American Society for Nutrition, examined the lifestyle behaviours of almost 720,000 military veterans aged 40 to 99. The research highlights several lifestyle factors that can contribute to extending your lifespan.

Here are 7 things you can do to live longer that will add 20 more years to your life
1. Exercising
Leading an active lifestyle is closely linked to increased longevity, with numerous studies demonstrating that physical activity enhances life expectancy. Research presented at the American Heart Association’s Scientific Sessions 2023 indicates that maintaining good cardiovascular health can slow biological aging, extend lifespan, and lower the risk of heart issues and age-related health conditions. Engaging in regular exercise, whether it’s brisk walking, swimming, strength training, or playing a sport, can yield long-term health benefits. Consistency in your workout routine is key to reaping these rewards and ensuring a healthier, longer life.

2. Sleep
During sleep, your body becomes a repair shop, rebuilding tissues and supercharging your immune system. This translates to a lower risk of chronic illnesses like heart disease, diabetes, and obesity. But the benefits go beyond the physical. Quality sleep calms your mind, reducing stress and sharpening your thinking.

3. Not binge drinking
Consuming large amounts of alcohol in a short time, on a daily basis, wreaks havoc on your body. It weakens the immune system, making you more prone to illness. Over time, it damages vital organs like the liver, heart, and brain, raising the risk of chronic diseases that shorten lifespan. By avoiding binge drinking, you allow your body to function optimally, reducing the burden on your organs and potentially adding years to your life expectancy.

4. Healthy diet
Harvard researchers in 2018 found out that a balanced diet can add a decade or more to your life expectancy. They even recommend the Mediterranean diet, known for its heart and brain health benefits. And there’s more. The age-old saying “eat like a king for breakfast, a prince for lunch, and a pauper for dinner” also holds true. Interestingly, this approach mirrors the eating habits of communities known for their longevity.

5. Not smoking
Kicking the smoking habit is a powerful investment in your future. Smoking is a leading cause of preventable death, robbing smokers of an average of 10 years of life. It damages the lungs, increasing the risk of chronic obstructive pulmonary disease and lung cancer. Furthermore, smoking weakens the heart and blood vessels, contributing to heart disease and stroke. By quitting smoking, you dramatically improve your health, allowing your body to heal and significantly boosting your life expectancy.

6. Minimal stress
Stress hormones like cortisol act like tiny saboteurs, raising your blood pressure, weakening your immune system, and increasing your risk of heart disease, stroke, and diabetes. But by managing stress, you can take back control. Relaxation techniques like meditation or deep breathing can lower cortisol levels, promoting overall well-being.

7. Cultivating meaningful social relationships
Strong social connections aren’t just a feel-good aspect of life, they can significantly lengthen it. Studies show social isolation carries health risks comparable to smoking. Conversely, good social ties provide emotional support, reducing stress hormones and boosting the immune system. Social networks also encourage healthy habits – friends can motivate you to exercise and eat well. Feeling connected and cared for gives life purpose, further promoting well-being.

Watch Also: https://www.youtube.com/@TravelsofTheWorld24