If you’re looking to change your life and implement healthy habits, you can take some actions to live a longer life. Healthier habits not only help you live longer, but they can boost your mental and physical health.
Starting a new habit isn’t easy, but it can be beneficial. Let’s take a look at eight research-backed tips to improve longevity.
Regular Physical Activity
Exercise can boost your physical and mental health. A 2022 article in Frontiers in Psychology cites regular physical activity as a habit that can increase longevity and promote survival.
To implement this habit, consider moving your body in a way that feels good to you. For example, some people may enjoy walking in nature while others may prefer to do a yoga practice at home. Some people may be runners, while others like to take a dance class. If you choose something you enjoy, it won’t be as challenging to implement.
Get Plenty of Sleep
Quality sleep can add years to your life. A study mentioned by the American College of Cardiology conducted from 2013 to 2018 with 172,321 participants found that those who slept 7-8 hours a night, did not take sleep medication, felt well-rested, and didn’t have trouble falling or staying asleep had a higher life expectancy. Quality sleep improved life expectancy for men by 4.7 years and 2.4 years for women.
To improve your quality of sleep, practice good sleep hygiene. The CDC offers these tips for getting quality sleep:
- Go to bed and wake up at the same time
- Remove electronic devices from the bedroom
- Exercise during the day
- Make sure you have a quiet, dark, and relaxing sleep environment
- Avoid large meals, alcohol, and caffeine before going to bed
Follow a Healthy Diet
Following a healthy diet can help you add years to your life. The American Medical Association found that following healthy eating patterns were associated with a 20% reduction in total mortality.
To implement following a healthy diet, the American Medical Association suggests eating more fruits, vegetables, whole grains, legumes, and nuts.
Maintain Positive Social Relationships
Fostering and maintaining social relationships can also be beneficial for your long-term health. As one PubMed Central study indicates, there have been decades of research linking social relationships to longevity. The research suggests that higher levels of social integration improve your ability to bounce back from stress, adversity, or damage to the body.
To maintain and foster social relationships, you can:
- Try out a new hobby
- Volunteer
- Join a Meetup group in your area
- Find a group with similar interests as you
- Connect with any family or friends you enjoy spending time with
Avoid Smoking
Smoking cigarettes is dangerous and can have many detrimental effects on your health and well-being. The CDC reports that in the United States, mortality rates are three times higher for both male and female smokers than those who have never smoked.
If you have never smoked, continue to avoid smoking if you want a longer lifespan. If you’re trying to quit, there are programs out that can help you, such as by calling 1-800-QUIT-NOW for support and resources.
Avoid Excessive Alcohol Use
Alcohol can have detrimental effects on your lifespan, especially if you regularly consume alcohol in excess. The CDC reports that excessive alcohol use can shorten your lifespan by up to 26 years and lists excessive alcohol use as a leading preventable cause of death.
If you have problems with excessive drinking, you can find resources to help you cut down or quit at the National Institute on Alcohol Abuse and Alcoholism.
Manage Stress in a Healthy Way
For many people, stress is unavoidable, but how you manage stress matters. A 2022 ScienceDirect study indicates that chronic stress can accelerate the aging process.
Managing stress in a healthy way can help you live a more fulfilling life. To manage stress appropriately, you might consider:
- Following a healthy diet
- Utilizing social supports
- Exercising
- Engaging in healthy hobbies
- Seeing a therapist
Be Aware of Opioid Addiction
Opioids are powerful substances that can have harmful effects on your health. Opioids include substances such as heroin, fentanyl, and pain relievers that are available by prescription. The CDC reports that in 2021, approximately 80,411 overdose deaths involved an opioid.
If you have problems with using opioids or need help, visit the CDC’s guide to help and resources for opioids. Getting help now can help you live a better life.
Resource links
- “Behavioral Lifestyles and Survival: A Meta-Analysis” via Frontiers in Psychology
- “Getting Good Sleep Could Add Years to Your Life” via American College of Cardiology
- “Tips for Better Sleep” via Centers for Disease Control and Prevention (CDC)
- “Diet patterns that can boost longevity, cut chronic disease” via American Medical Association
- “Social relationships and physiological determinants of longevity across the human life span.” via PubMed Central
- “Tobacco-Related Mortality” via Centers for Disease Control and Prevention (CDC)
- “Excessive Alcohol Use” via Centers for Disease Control and Prevention (CDC)
- “Stress-induced biological aging: A review and guide for research priorities” via ScienceDirect
- “Drug Overdoses” via Centers for Disease Control and Prevention (CDC)
