You’ve probably heard a lot about how your lifestyle choices can affect your health. But did you know that adopting just a few healthy habits could extend your life by over 20 years? It’s true. A recent study presented at the American Society for Nutrition’s annual meeting found that following eight specific habits by the age of 40 can add an impressive 24 years to a man’s life and 21 years to a woman’s.
The study involved more than 700,000 U.S. military veterans aged 40 to 99. Researchers found that just adding one of these habits can lead to 4.5 extra years for men and 3.5 years for women. And incorporating two habits? That could add seven years for men and eight years for women.
Here are the eight habits with the biggest impact:
- Physical Activity: Exercise is what really separates those who are living a healthy lifestyle. Try to get in at least 150 minutes of moderate-to-vigorous exercise weekly with muscular strengthening on two to three days a week. As Nathan Price, a bioengineer and professor at the Institute for Systems Biology, puts it, “A lifelong practice that combines resistance training and aerobic exercise delivers a massive improvement to both the quality and length of our lives. Be active – sedentary is death.”.
- Avoid Opioid Addiction: Opioids are highly addictive and dangerous. Managing pain with alternatives can save your life.
- Don’t Smoke: Smoking is linked to lung cancer, heart disease, and numerous other health problems. Quit now, and you’ll reap the benefits.
- Manage Stress: Chronic stress can lead to insomnia, hair loss, and high inflammation levels. Simple techniques like meditation, deep breathing, and even regular exercise can help keep your stress levels in check.
- Healthy Diet: A well-rounded diet including whole foods, proteins, and very little processed foods can help prevent many chronic illnesses. According to Nathan Price, “Key factors involve eating an appropriate number of calories to maintain a healthy weight, focusing on whole foods, getting plenty of protein for muscle maintenance or growth, and avoiding processed foods.”.
- Moderate Alcohol Consumption: Binge drinking can lead to high blood pressure, heart disease, and even cancer. Moderation is key.
- Get Enough Sleep: Aim for seven to eight hours of sleep each night. Poor sleep hygiene can significantly impact your health, leading to weight gain and other issues.
- Maintain Positive Social Relationships: Strong interpersonal connections help protect against stress and promote good mental health; it is even more important when one grows older. As Price clearly puts it, “If I had to summarize what our research says, it is that social connectedness with the people you love is the strongest predictor of longevity.”.
The findings are striking: low physical activity, opioid use, and smoking made the most significant dents in lifespan. Stress, binge drinking, poor diet, and poor sleep hygiene were linked to an increased risk of death of about 20%, while a lack of positive social relationships added 5%.
“We were really surprised by just how much could be gained with the adoption of one, two, three, or all eight lifestyle factors,” said Xuan-Mai Nguyen, the lead study author and health science specialist at the Department of Veterans Affairs. She emphasized, “The earlier the better, but even if you only make a small change in your 40s, 50s, or 60s, it still is beneficial.”
So, what are you doing today? The best place to start is small. Inhere, take two or three habits that really speak to you and implement them into your life. Perhaps get in a brisk walk for 30 minutes, remove processed foods and eat whole foods, or start going to bed on time so you can get more restful sleep. Even these small changes will go a long way.
Remember, it’s never late to begin. Follow these habits and carve your future for a long and healthy life!