Many people believe that longevity is largely determined by genetics. However, genes play a much smaller role than environmental factors, diet, and lifestyle. Below are 18 secrets to help you live a longer life.
As we age, our bodies change, and athletic abilities decline, but when it comes to living longer and healthier, most factors are within your control. A healthy diet and regular activity should top your to-do list.
According to a 2018 study, adopting just five simple habits can extend your life expectancy by an impressive 12 to 14 years. So how can you achieve longevity? Researchers have identified that never smoking, maintaining a healthy weight, engaging in regular physical activity, eating a healthy diet, and limiting alcohol consumption are the "keys" to living a longer, healthier life. Below are 18 secrets recommended by health experts to incorporate into your daily life.
1. Protect your DNA
As you age, the ends of your chromosomes, called telomeres, shorten, making you more susceptible to illness. Lifestyle changes can stimulate an enzyme that helps lengthen them. Studies also show that diet and exercise can protect your DNA, and healthy habits can slow aging at the cellular level.
2. Be Conscientious and Do the Right Thing
An 80-year study found that conscientious individuals—those who pay attention to detail, think things through, and strive to do the right thing—tend to live longer. They take better care of their health and make choices that lead to stronger relationships and successful careers.
3. Build Strong Friendships
One more reason to cherish your friends: they can help you live longer. Dozens of studies reveal a clear link between strong social connections and longer life expectancy. So, make time to stay in touch with loved ones.
4. Choose Friends with Healthy Habits
Your friends’ habits influence you, so surround yourself with those who lead healthy lifestyles. Obesity is more likely if you have a friend who gains weight. Smoking habits can also spread socially, but quitting can be just as contagious.
5. Quit Smoking
Giving up smoking can significantly increase your lifespan. A 50-year British study revealed that quitting smoking at age 30 can add an entire decade to your life. Even quitting at ages 40, 50, or 60 can extend your life by 9, 6, or 3 years, respectively.
If you want to quit smoking, small lifestyle changes can help you resist temptation. Here are some strategies to break the habit:
• Think positively: If you’ve tried quitting before and failed, don’t let that discourage you. Learn from your experiences and plan a new approach.
• Set a quit date: Commit to a day to stop smoking and stick to it. Adhering to the "not a single puff" rule can be very helpful. Whenever you feel like you're struggling, remind yourself of your goal and persist until the craving subsides.
• Adjust your diet: A US study has revealed that certain foods, like cheese, fruits, and vegetables, can make cigarettes taste unpleasant.
• Change your drinks: Alcohol, cola, tea, and coffee can make cigarettes more appealing. Switch to water or juice instead.
• Distract yourself: Cravings usually last about five minutes. Keep a list of five-minute distractions to use when temptation strikes.
• Seek support: Quitting with a friend or family member can increase your chances of success.
• Exercise: A review of scientific studies has shown that exercise, even as simple as walking for 5 minutes, can help reduce cravings.
• Avoid triggers: Stick with non-smoking friends at social gatherings.
• Keep hands and mouth busy: Nicotine replacement therapy (NRT) can double your chances of successfully quitting. If you like the feel of holding a cigarette, consider using handheld products such as inhalers or e-cigarettes. When you're out, try holding your drink in the hand that usually holds a cigarette or use a straw to keep your mouth engaged.
6. Take Effective Naps
Napping is common in many parts of the world, and now there’s scientific evidence that naps can help you live longer. Studies show that people who nap regularly have a lower risk of dying from heart disease. Naps may benefit your heart by reducing stress hormones.
7. Follow a Mediterranean Diet
The Mediterranean diet, rich in fruits, vegetables, whole grains, olive oil, and fish, can reduce the risk of metabolic syndrome—a combination of obesity, high blood sugar, high blood pressure, and other factors that lead to heart disease and diabetes.
8. Eat like an Okinawan
The people of Okinawa, Japan, once had the world’s longest life expectancy. Their traditional diet, rich in green and yellow vegetables and low in calories, is a key factor. Additionally, many Okinawans follow the practice of eating only 80% of the food on their plate. However, younger generations have abandoned these traditional habits and no longer enjoy the same longevity.
9. Get Married
Married individuals tend to live longer than their single counterparts. Researchers attribute this to the social and economic support marriage provides. Even divorced or widowed individuals have lower mortality rates than those who have never married.
10. Lose weight
If you’re overweight, shedding pounds can reduce your risk of diabetes, heart disease, and other life-shortening conditions. Belly fat is especially harmful, so focus on eating fiber-rich foods and exercising regularly.
11. Stay Physically Active
People who exercise regularly live longer than those who don’t. Physical activity lowers the risk of heart disease, stroke, diabetes, certain cancers, and depression. It can also keep your mind sharp as you age. Aim for at least 2.5 hours of moderate exercise weekly, even in ten-minute bursts.
12. Drink Alcohol Moderately
Moderate alcohol consumption is associated with a lower risk of heart disease compared to non-drinkers. However, excessive drinking can lead to belly fat, high blood pressure, and other health issues. Limit alcohol to one drink per day for women and up to two for men. But if you don’t drink, don’t start now—there are many better ways to protect your heart!
13. Seek Spiritual Support
Attending religious or spiritual services is linked to longer life expectancy. A 12-year study of people over 65 found that those who attended services more than once a week had higher levels of immune system proteins.
14. Forgive Others
Letting go of grudges has surprising physical health benefits. Chronic anger is linked to heart disease, stroke, and lung issues. Forgiveness can lower anxiety, reduce blood pressure, and make breathing easier.
15. Use Safety Gear
Accidents are the third leading cause of death in the U.S. Wearing safety equipment is one of the easiest ways to improve your chances of survival. Seat belts reduce car crash fatalities by 50%. Always wear a helmet when riding bikes or motorcycles.
16. Prioritize Sleep
Getting enough sleep lowers the risk of obesity, diabetes, cardiovascular disease, and mood disorders. It also helps your body recover faster from illness.
17. Manage stress
While stress is unavoidable, you can learn to manage it effectively. Try yoga, meditation, or deep breathing exercises.
Nowadays, amidst the hustle and bustle of work, family, and various commitments, you may become overly stressed and busy. However, it's essential to take time to relax; otherwise, your mental and physical health could be negatively impacted.
Here are 10 tips for managing stress:
• Exercise
• Relax your muscles
• Practice deep breathing
• Maintain a nutritious diet
• Take life at a slower pace
• Take breaks
• Pursue hobbies
• Talk about your problems
• Solve problems step-by-step
• Eliminate unhealthy habits
Identify the biggest stressors in your life and work to eliminate or reduce them.
If you're unable to identify the main source of your stress, try keeping a stress journal. Record the moments when you feel most anxious and look for patterns. Once you recognize these triggers, work on ways to reduce or eliminate them.
18. Have a Sense of Purpose
Engaging in meaningful hobbies and activities can add years to your life. Japanese researchers found that men with a strong sense of purpose were less likely to die from stroke, heart disease, or other causes over 13 years. Being clear about what you're doing and why may also reduce the risk of developing Alzheimer's disease.
Incorporating these simple habits can extend your life expectancy by an impressive 12 to 14 years. Adopting a healthy lifestyle, maintaining a balanced diet, and doing what you love can help you live longer.
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References: webmd.com, eatthis.com, bestlifeonline.com,, healthline.com
