Drink more coffee
Coffee drinkers have a lower risk of certain diseases, including type 2 diabetes and heart disease. They also live longer than non-coffee drinkers. Tea also has health benefits; it may help prevent cancer and protect against Alzheimer’s disease. Caffeine can be a useful way to boost your energy levels, but too much of it can cause problems. You may want to cut down on how much caffeine you consume or drink it earlier in the day if you have trouble sleeping at night.
Eat more garlic
Garlic is often called ‘nature’s antibiotic’, and it can help cleanse the body. It can also lower blood pressure and cholesterol levels, which promotes heart health. Garlic also fights infection and boosts immunity. Some studies suggest that garlic may help prevent digestive cancers such as esophageal cancer and stomach cancer; however, more research is needed before experts can make definitive recommendations about its use in this regard.
Take the stairs
Taking the stairs instead of the elevator can reduce your risk of premature death by 15 percent, according to a study by researchers at the University of Geneva. In addition, taking the stairs regularly will help you maintain your brain power as you age by keeping gray matter intact. Researchers at Concordia University found that people who stay active have less shrinkage in their brains than those who are sedentary.
Get a furry friend
A few studies have shown that pet ownership can reduce anxiety, lower blood pressure and even improve the odds of surviving a heart attack. The American Heart Association has recommended dog ownership as a way to reduce the risk of heart disease. In particular, dog owners are more likely to be physically active, less vulnerable to stress and have lower blood pressure.
Don’t smoke
Scientists say one of the most reliable ways to extend your life is to not take up smoking. It is an addictive, unhealthy habit that ruins your body in all sorts of ways. Smoking wreaks havoc on your lungs and ages your skin. It is also carcinogenic, meaning that smoking often leads to cancer, the disease that is annually responsible for roughly one in six all deaths worldwide.
Exercise
Moving your body is a healthy and fairly easy way to extend your lifespan. Even if you are just getting in half an hour of walking in a day, for five days a week, this should be sufficient movement to help your body stay healthy for longer and increase your lifespan. We tend to live more sedentary lifestyles now with more of us in desk jobs or even working from home, so putting a bit of time aside for exercise is very important.
Don’t overeat
Having a healthy appetite is a good thing, but eating too much will not help your health or give you a longer life. Those of us with a higher BMI (body mass index) and a higher body fat percentage are statistically more likely to have a shorter lifespan. By contrast, lower body fat and a lower calorie intake have been linked to a longer lifespan and less vulnerability to disease.
Eat nuts
Nuts are full of all sorts of nutrients that are key to living a longer, healthier life. They are a great source of protein, antioxidants and fibre, all of which help keep your body functioning at high levels the older you get. Nuts have also been shown to have positive effects on heart disease, which is an important one to avoid if you want to live the longest life possible.
Don’t drink alcohol
Drinking in moderation may be relatively harmless; there’s even evidence that it may be good for the heart and circulation. However, excessive alcohol consumption can cause all sorts of negative effects on your body. Alcoholism can completely destroy your liver, as well as damaging your heart and pancreas. Significant damage to these areas is a sure route to an early death, so those keen to avoid this might want to consider keeping their drinking moderate or steering clear of booze altogether.
Avoid stress
The mind and body are more closely linked than you may think. If you put your mind under a lot of stress, this can result in unpleasant physical side effects. Stress can wear you out, make you tired and can even make you sick: in worst circumstances, it increases your likelihood of heart disease, high blood pressure, stroke, diabetes and certain forms of cancer. To avoid this, find a line of work that does not stress you out, and be sure to make time for rest and relaxation.
Have an active social life
Having a support network of positive people in your life is not only a nice thing to have emotionally, but it will actually help you to live longer as well! People with strong social networks live significantly longer than those who don’t. This may partially be because emotional connections help relieve stress and force you to make time for things that aren’t work and won’t damage your body. It also leads to better mental health overall and leads to improved health of the brain, heart, and hormones.
Drink green tea
Green tea contains polyphenols and catechins. These both have properties that assist in preventing conditions such as heart disease, cancer and diabetes. All three of these conditions can have massive effects in decreasing your lifespan. As a nice little bonus, green tea is also very good for your skin. One or two mugs a day can help you live that little bit longer.
Get enough sleep
Good sleeping habits are of the utmost importance in living a flourishing and lengthy life. Getting at least 8 hours of sleep a night has been linked to a longer and healthier life. Being properly rested reduces stress, increases overall happiness and allows you to function at your best. People who get less than 6 hours sleep per night are more likely to die at a younger age.
Eat your vegetables
Parents told us that eating our vegetables would help us to grow up big and strong, but did you know that it’s also linked to living a longer life? Eating plenty of whole plant foods (i.e. plant foods that haven’t been processed) is linked to better health, lower risk of disease and a significantly increased lifespan. A whole food, plant-based diet is scientifically the diet that will allow you to live the longest on average.
Try turmeric
Turmeric contains a potent bioactive compound called curcumin. This antioxidant has been shown to help maintain brain, heart, and lung function, as well as protect against cancers and age-related diseases. Curcumin has been shown to increase lifespan in both insects and mice. However, no human studies are currently available. Nevertheless, turmeric has been consumed for thousands of years in India and is considered safe.
Prioritize your mental health
Feeling happy can add years to your life. A study of over 20,000 people found that those who were happiest had a 3.7% reduction in early death over a 5-year period. According to another study of 180 Catholic nuns, those who reported being happiest when they first entered the monastery were 2.5 times more likely than their less happy counterparts to still be alive six decades later. In addition, a review of 35 studies showed that happy people may live up to 18% longer than their less happy counterparts.
Spend time outside
Spending time in nature has many benefits, including reducing stress and anxiety, preventing depression and increasing creativity. There is no clear explanation for these effects, but researchers speculate that spending time outdoors helps us relax both our bodies and minds, which in turn allows us to restore ourselves physically and psychologically, thus enabling us to function more effectively.
Drink water
Water is essential to life, so it makes sense that we should drink enough of it every day. The exact amount depends on your age, weight and activity levels, but a good rule of thumb is to drink 8 glasses of water a day. Dehydration can cause headaches and muscle pains, which only get worse the longer you go without water. Being well-hydrated is great for mental and physical performance, energy levels, mood, skin, and more. Choosing water over soda is a great place to start cutting refined sugars from your diet.
Safety first
As we grow older, we are more exposed to risks that can be fun and exciting. However, it is important to remember that there is a difference between calculated risks and being reckless. By taking the time to research any potentially dangerous activity before participating in it, you can greatly reduce the chance of injury or death.
Visit the doctor regularly
Many of us avoid going to the doctor because we are afraid of what we might find. However, the longer we wait to get medical check-ups, the worse any underlying medical condition might become, so it is always worth being well-informed so that we can take action. Sometimes, being told there is nothing wrong with you is exactly what reassures us enough to feel healthier overall.
Choose your friends carefully
It can be difficult to let go of friends who have a negative impact on your mental health, but sometimes it’s necessary. It can be hard to admit that a person might be toxic or draining, but if you’re constantly feeling drained by someone’s negativity, it’s worth giving the relationship some thought.
Cut back on painkillers
The U.S. Food and Drug Administration (FDA) reviewed research on the use of painkillers like ibuprofen and naproxen – including over-the-counter brands such as Advil, Motrin, and Aleve – and found that these medications may increase your risk of heart attack and stroke by 10 percent. Prescription-strength versions may increase your risk by 20 to 50 percent, even after just a few weeks of use. Use these drugs only for severe pain, and use the lowest possible dose for the shortest amount of time.
Start jogging
Running is a great form of exercise, but calmly jogging could be even better for your health. A recent study found that if you run for 60–144 minutes each week – split into three jogs – you’ll live longer than people who run for longer or more often. This is true even though running shorter distances at a faster pace might sound harder than running longer distances at a slower pace.
Strengthen your muscles
Building lean muscle mass through weightlifting can help you look and feel better, as well as live longer. A 2014 study published in the American Journal of Medicine found that people with the leanest muscle mass were the least likely to die prematurely. To maintain your muscle mass as you age, it’s important to stay active with both endurance and strength training. Research has found a combination of the two is best for healthy aging, especially if you take in additional protein as you age.
Find a sense of purpose
It’s always good to know your purpose in life. A study published in JAMA Network Open in 2019 found that having a sense of purpose may help you live longer. The sense of purpose we get from doing things that have value and meaning can be a big part of a happy life. If you’re looking for a way to add more purpose to your life, try doing things such as volunteering, getting a pet, starting a project or supporting a cause close to your heart.
Take care of your eyes
One factor that might enhance your longevity is eye health. Evidence suggests that taking care of your eyes may reduce your risk of premature death by 40%. A 2013 study in Ophthalmology found that people who undergo cataract surgery tend to live longer than those who don’t. The reason may be that after the surgery, people have better mobility, greater emotional and physical well-being, and more optimism and confidence living without impairment.
Get married
Married people are healthier and live longer than their unmarried counterparts. Studies have found that married men tend to live longer than unmarried men, who face a higher risk of death. This is because marriage has been shown to improve heart health and lower the risk of cardiovascular disease. A 2014 study by New York University’s Langone Medical Center found that married men and women had a 5 percent lower risk of cardiovascular disease.
Lower your sugar intake
Sugar in excess can have adverse effects on your heart. Excess sugar raises blood sugar levels, which increases your risk for cardiovascular disease by raising LDL cholesterol while lowering HDL cholesterol (the good kind). The American Heart Association recommends that women consume no more than 6 teaspoons (25 grams) of added sugar a day and men no more than 9 teaspoons (36 grams).
Take a vacation
Taking a vacation from work can be good for your health. Studies have shown that men who don’t take vacations are more likely to die of a heart attack than those who do, and women who vacation twice per year have eight times less chance of developing coronary artery disease or having a heart attack than women who vacation once every six years.
Add some spice
According to a 2016 study, people who eat hot chili peppers may live longer. The researchers tracked the eating habits of more than 16,000 men and women for 23 years and found that those who reported eating hot peppers had a 13 percent lower risk of dying. This effect is not limited just to peppers; even a little spice can have health benefits. That’s because the body produces endorphins as a reaction to capsaicin, the chemical in peppers that gives them their heat. Endorphins reduce pain and inflammation.
Maintain a healthy BMI
The body mass index is a measurement of body fat that assesses a person’s weight category and potential risk for health issues. Studies have found that maintaining a healthy BMI can lengthen your life by more than a decade, and it has been linked with a lower risk of dying from cardiovascular disease and cancer.
Self-examine regularly
It’s important for both men and women to check their bodies for lumps on a regular basis. While breast cancer is less likely in men, it’s important for them to check their testicles for changes. It’s easier to get familiar with how your body normally feels by paying attention to it, and if you notice anything different, such as a lump in your breast or testicle, talk to your doctor about it. Most lumps are benign and prove not to be cancerous, but if they’re found early enough then they can usually be cured.
Eat chocolate
Chocolate contains flavonoids and antioxidants, which are believed to prevent or delay certain damage to the body’s cells and tissues. Flavonoids assist cardiovascular health, while antioxidants are thought to protect against cancer. Dark chocolate has more than twice as many antioxidants as milk chocolate, and because it’s lower in calories, it’s considered best by many nutritionists.
Brush your teeth
Poor oral health can be a harbinger of other conditions, such as cardiovascular disease and diabetes. Bacteria from the mouth can enter your bloodstream, spreading infection throughout your body. Even the molecules involved in fighting infection may worsen inflammation elsewhere in the body.
Never skip breakfast
Eating breakfast is important for heart health, according to a study published in the Journal of the American College of Cardiology. Researchers monitored participants aged 40-75 years and found that even though the people in the study weren’t overweight or had high cholesterol, they were 87 percent more likely to die of cardiovascular disease over two decades if they skipped breakfast.
Get a roommate
A 2019 study found that men were 23 percent more likely to die if they lived alone. Another recent study found a similar link in men and women living by themselves, but only for those who actually felt lonely. The new Symbiosis program at McMaster University matches students in need of short-term housing with seniors who have a room to spare. Participants reported a greater sense of community connection and social support, which can help reduce loneliness, improve quality of life, and extend lifespan.
Manage your blood pressure
High blood pressure can damage your body and increase your risk for stroke and vascular disease. If you think of your blood flow through the arteries as water flowing through pipes in your house, high pressure can burst a pipe (stroke) or cause wear and tear on the pipes (atherosclerosis). High blood pressure is treatable if you recognize it and take action. You can keep your blood pressure under control by eating a healthy diet, exercising regularly and avoiding salt.
Challenge your brain
Your brain is a wonder. It is the organ that makes you who you are and gives you the ability to think, feel, cry, create and love. You should do everything possible to keep your brain healthy as you get older. One of the best ways to keep your brain in shape is to challenge it by learning new things and trying new experiences. Being curious about the world around you can only help keep your brain young!
Watch less television
A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t – a disturbing fact considering that the average American watches more than four hours of television a day. In addition, after the age of 25 every hour of television watched decreases life expectancy by 22 minutes. Watching too much television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.
Meditate
Studies show that meditation can help people become less stressed and have lower blood pressure. It may also increase the activity of an enzyme associated with longevity. Spending just 15 minutes a day meditating can improve your health and even extend your life.
Avoid processed meats
People who eat a lot of processed meat like sausage and hot dogs are at higher risk of death than those who eat more plant protein, according to a recent study from Harvard. For every 3 percent increase in calories from plant protein there is a reduction in the risk of death by 10 percent. Plant proteins supply all nine essential amino acids and may help reduce the risk of cancer and heart disease.
Get the right amount of sun
To live longer, get more vitamin D. It fights disease, improves bone health, and wards off depression. It even extends lifespan by 33 percent in worms! But because we don’t spend much time outside these days, we might not be getting enough. Worries about skin cancer are justified, but applying sunscreen is not the only way to protect your skin. Getting 15 to 30 minutes of sun exposure a day should be enough for your body to produce vitamin D. Of course, that does not mean getting sunburned; it means being outside with weather-appropriate clothes on.
Try fish instead of meat
Eating fatty fish such as salmon can boost your intake of omega-3 fatty acids, which has been shown to extend lifespan. According to NHANES data [National Health and Nutrition Examination Survey], 95 percent of Americans are deficient in these essential fatty acids. A Harvard study showed that people with higher levels of healthy fatty acids in their blood had a lower risk of dying from heart disease.
Treat your body as if it’s still young
People who feel younger than their age are likely to live longer than those who feel older. This may be because feeling young encourages people to live more healthily. When people feel old, they tend to give up on physical challenges. This could lead them to eat unhealthily by thinking that they won’t live much longer anyway, so why not enjoy themselves?
Eat more berries
Berries contain high concentrations of antioxidant and anti-inflammatory phytochemicals, which can help prevent cell damage as we age. Phytochemicals have anti-inflammatory properties that can help prevent or delay brain aging. They may also help prevent cancer and heart disease.
Improve your flexibility
Research suggests that how far you can stretch may be an indicator of how stiff your arteries are, a risk factor for cardiovascular disease. A safe and convenient exercise plan that includes stretching can help reduce the risk of health problems like heart disease, arthritis and falls. One out of four people over 65 fall each year and most of them suffer serious injuries. Doctors suggest taking dance or yoga classes to increase flexibility, which will help reduce the speed of a fall if you slip or trip.
Try a singing class
If you’re feeling stressed, try singing your heart out. Singing has been shown to reduce stress levels and improve immune function. In addition, singing in a group has been shown to promote social connection and improve quality of life in older adults. Even if you’re not a great singer, listening to music can help reduce stress and lower heart rates.
Become a plant mum
If you can’t be in nature, bring it to you. English ivy, waxy-leaved plants, and ferns are among the five easiest houseplants to grow that can help reduce the level of volatile organic compounds (VOC) in indoor air. According to a new study, pollutants in the home may be linked to up to 1.6 million deaths per year. So filling your house with plants could help reduce your risk of these deadly diseases.
Avoid supplements
According to a 2016 article published in the Journal of the American Medical Association (JAMA), Americans spend more than $30 billion every year on dietary supplements. Yet, over 20 years of research has shown that most don’t work and may even cause harm. Supplements are often advertised in a way that makes them seem like they might be helpful, but it’s usually best to avoid them. There just isn’t enough evidence to support the use of supplements in people who don’t have a particular deficiency or need.
Monitor your iron levels
A study of more than 48,000 people published in Clinical Nutrition found that higher iron levels were linked to lower longevity. A study of blood donors published in 2015 suggested that those who donated blood more often lived longer. However, more research is needed to confirm whether blood donation will help you live longer. Doctors suggest getting your iron levels checked once a year. Excess iron has been linked to cancer.
Forgive and forget
Anger can be hard to release, but it’s important to let go of negative feelings. Think about it this way: your body produces more cortisol when you’re angry or stressed, which can affect your heart and immune system. Studies have shown that people with high levels of cortisol die sooner than those with lower levels.
Don’t rely on your genes
If your parents or grandparents are still living into their nineties and beyond, don’t expect to do the same. Not all of us have the good fortune to have long-living family members, but there are other factors that can help us live long and healthy lives. Research suggests that genetics may be responsible for only about a third of your longevity potential; other factors include diet, exercise, stress levels, smoking habits and environmental exposure to toxins.
Try intermittent fasting
Reduced caloric intake has been shown to increase the life spans of many animals. Studies show that some humans who eat reduced-calorie diets also live longer, such as the people living in Okinawa, Japan. Fasting is another form of calorie restriction that has been studied. A 2019 study in the American Heart Association found that people who fasted for 5+ years had a substantially reduced mortality compared with those who didn’t fast.
Retire later
According to a 2016 study by Oregon State University, healthy adults who delay retirement have a lower risk of death than those who retired earlier. Researchers followed 2,956 people and found that those who were 66 years old when they retired had an 11 percent lower risk of death from all causes than those of the same age who had retired at 65. Although the study didn’t determine the exact cause of this correlation, researchers said it might be because remaining active and engaged keeps people healthier.
Become a parent
A Swedish study of people born between 1911 and 1925 found that those who did not have children were at greater risk of death than those who did. People without children may be more vulnerable to health issues, according to a study published in the Journal of Epidemiology & Community Health. Researchers found that emotional feelings can be just as relevant to our health as overall physical factors.
Work hard
In a study, researchers found that hard-working people live the longest. The study followed more than 1,500 children from the 1920s until their death. A March 2011 book, The Longevity Project: Surprising Discoveries for Health and Long Life from the Landmark Eight-Decade Study, found that dependable children who avoided risks tended to enter stable relationships later in life, which is a major boost for health, happiness, and longevity. The conscientious personality trait has been linked to a 20 percent to 30 percent decreased risk of early death.
Take 10,000 daily steps
You might have heard that 10,000 steps a day are the magic number of steps to improve your health. A study found that people who increased their daily step count from 4,000 to 8,000 experienced a 51% reduction in death from all causes. Additionally, the intensity of your steps doesn’t matter at all: whether you are running or walking, each step will help you live longer.
Try a dry sauna
A Finnish study from 2015 has demonstrated that frequent sauna use may reduce all-cause mortality by 40%. The study was published in JAMA and only includes men from Finland, but it shows a substantial reduction in mortality for those who used a sauna 4-7 times per week compared with once per week. Remember that this applies to dry saunas at around 175˚F and may not apply to cooler saunas, infrared saunas, or steam rooms.
Buy an air purifier
Air pollution is a major problem in many areas of the world. In some cities, factories, forest fires and high-heat cooking all contribute to poor air quality. Research from 2017 suggests that moving from a polluted city or factory to the suburbs could reduce your mortality risk by as much as 17%. If you don’t plan to move, you can use an air purifier in your home and office to help minimize your exposure to pollutants.
Eat more beans
Beans are a great source of health-boosting nutrients. They’re rich in fibre, protein, antioxidants and other essential vitamins and minerals. Since research shows that a plant-based diet can reduce your risk of early death, swapping out animal proteins with beans once or twice a week is a smart choice for overall wellness. Beans are a staple in the Mediterranean diet and can help reduce your risk of many diseases. They’re also good for lowering cholesterol, reducing inflammation and fighting off diabetes.
Eat until 80% full
‘Eat until you’re 80% full’, or hara hachi bu, is a common saying in Japan. It might strike us as a bit odd in the West, including America – where portion sizes are the biggest anywhere in the world – but take this advice seriously. Eating until you’re slightly full will reduce your risk of cancer and heart disease.
Stop doom-scrolling
It’s still a bit too early in the game to fully realise how damaging the effects of social media addiction are, but the current evidence isn’t promising is it? Experts now advise against doom-scrolling (scrolling social media to no end or satisfaction) for the benefit of your mental health. Remember, social media isn’t real. Don’t let it fracture your perception of life.
Hang around to hang around
Dead hanging (their term, not ours) daily will help rescue any lost mobility in your shoulders. While this may not be a problem for the oldies, for anyone below Generation X, ‘text neck’ is probably an existing issue. Hanging from a bar will decompress the spine and build strength in your upper back. A minute a day will suffice!
Take power naps
Think that hour-long naps you have in the middle of the day are doing you the world of good? Think again. Try cutting it down to between 15 and 30 minutes. That’s the sweet spot that’s been confirmed to increase cognitive ability and alertness. Long naps, on the other hand, have been linked to all-cause mortality!
Don’t live on the toilet
The ‘hydromechanics of defecation’ has it that the average person takes only 12 seconds to do the deed. Why then, is there such a strong human urge to stay on the toilet for aeons? Because we assume taking our time will have some greater effect? Not really. Stretching across the toilet seat inflames the veins of the anal canal and can lead to haemorrhoids.
Relax your jaw
Grinding your teeth and clenching your jaw can be forgiven as you grow older and older. The world becomes a scarier place, and with added stress comes more bodily tension. But don’t fall into this bruxist trap, as it leads to awful sleeping patterns and tooth fractures, which can become open to infection.
Don’t blast the volume
When old people yell at you to turn the volume down, they’re not just bellyaching. High volume can really damage your ears, and not just in the sense that it increases your chances of tinnitus. People with poor quality of life thanks to extensive hearing loss have been shown to die earlier. Lower the volume on the AirPods and live longer!
Maintain an active sex life
Don’t hang up your kinky boots just because things are started to sag and shrink. One Welsh study of men between the ages of 45 and 59 discovered that a “high orgasmic frequency” can lower mortality risk by as much as 50%! Meanwhile, regular sex with a loved one can reduce stress and risk of prostate cancer, as well as lower blood pressure.
Organise annual physicals
The stats are right there. An alarming number of men never get their annual physicals. Only 43% of men between 35 and 54 reported seeing their doctors for yearly checkups. Whether this is a matter of misplaced pride or toxic masculinity, go against the grain and book yourself an appointment. You may find something you otherwise wouldn’t until it’s too late.
Cook with olive oil
Butter, though delicious, increases bad cholesterol levels in the blood, known as low-density lipoproteins. Olive oil is your guy. One study found that people in the highest quintile for ingesting olive oil’s polyphenols lived 9.5 years longer after the age of 65! Extra virgin olive oil, that is. Let’s not skimp on the stuff.
