There are of course many habits that prolong life but the 16 that we feature here are easy to cultivate.
In today’s fast-paced world, where stress, sedentary lifestyles, and unhealthy habits have become the norm, living a long and healthy life is a goal that many people strive for.
While genetics play a role in determining life expectancy, there are several lifestyle habits that can significantly prolong life. Whether you’re a health-conscious individual or simply seeking ways to enhance your well-being. This article will provide you with valuable insights and expert recommendations on 16 things you should continue doing, or start doing if you haven’t started, to prolong your life and improve overall well-being
1. Following a balanced diet
A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients, antioxidants, and phytochemicals that support overall health and prolong life. To achieve this, increase your consumption of fruits and vegetables. They are rich in vitamins, minerals, and fiber. At the same time, reduce intake of processed food because they contain unhealthy fats, added sugars, and artificial additives. Scientists say that these contribute to weight gain, increased risk of diabetes, and chronic heart diseases.
2. Doing regular exercising
Regular exercises also help to reduce the risk of chronic diseases. Studies show that exercising regularly will improve the health of the heart and blood vessels, helps the body convert food and drinks into energy, boost immune system function, and promote overall well-being. A study published in the American Physiological Association journal showed historical evidence that physical inactivity is a prime cause of so many illnesses. Another study investigated the link between moderate-to-vigorous intensity physical activity and mortality. The researchers found that people who meet a certain threshold of physical exercise will live longer than those who do not. They recommended 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
3. Having adequate sleep and rest
Sleep plays a vital role in maintaining overall health and prolonging life. Not just sleep but adequate sleep and rest. Sleep and rest rejuvenates the body and mind. During sleep, the body regenerates tissues, balances hormones, and consolidates memories. An article published in the National Library of Medicine relied on data from 27 independent group samples to show that people who have shorter sleep times are more at risk of dying early. Another study from the National Institute of Health found that prolonged deprivation of sleep increases the risk of developing avoidable conditions like obesity, diabetes, heart disease, remembering things, learning new things, and concentration. Lack of sleep also affects the ability to make sound decisions.
These studies recommend that each person should maintain a consistent sleep schedule to regulate their body’s internal clock. Specifically, everyone needs seven to nine hours of quality sleep each night. You need to establish this as a relaxing bedtime routine. To improve the quality of sleep, think about investing in comfortable mattresses and pillows that will support your body’s needs. The studies say that improving sleep quality adds more years to one’s life.
4. Managing stress
Stress, if allowed to continue without treatment, can cause hormonal imbalance and weaken the immune system, making individuals more susceptible to diseases. Hormones are chemicals produced in the body that helps cells, tissues and organs to function well. When the body experiences hormonal imbalance, the individual ends up suffering avoidable issues like obesity, heart disease, and reduction in lifespan. How does one manage stress then? There are many recommendations, including meditation and yoga, although Yoga is not very popular in Nigeria. Famous leadership and team coach, Revathi Turga, has more practical examples of how to manage stress and stay happy. Apart from medication and yoga, he also recommends other relaxation techniques such as deep breathing exercises, engaging in hobbies, and spending time with people that bring joy and relaxation.
5. Maintaining healthy weight
Science established a link between maintaining a healthy weight and overall health and a prolonged life. Being overweight can lead to numerous health conditions, including heart disease, diabetes, and certain types of cancer. To achieve and maintain a healthy weight, focus on a combination of regular physical activity and a balanced diet. Mind the quality and quantity of food we eat and listen to the body when it gives a sign that it is hungry or full. Above all, avoid crash diets or extreme weight loss methods, as they can be harmful to your overall well-being.
6. Limiting alcohol consumption
Science has found that excessive alcohol consumption can have detrimental effects on health and life span. Alcohol abuse is linked to liver damage, heart diseases, certain cancers, and mental health disorders. In 2016, one study found that alcohol use was the seventh leading risk factor for both deaths and disability-adjusted life-years (DALYs). Alcohol abuse accounted for 2·2% of female deaths and 6·8% of male deaths in the United States. It is therefore important to moderate alcohol intake and adhere to recommended guidelines. For most adults, moderate drinking means up to one drink per day for women and up to two drinks per day for men
7. Avoiding smoking, including secondhand smoking
Smoking has been found to be one of the leading causes of preventable deaths worldwide. There are several studies that linked smoking to increases in the risk of various cancers, heart disease, stroke, respiratory disorders, and other serious health conditions. The dangerous aspect of smoking is that people can be harmed by smoking even when they do not smoke. This happens when someone is in proximity with another person who smokes. This is called secondary smoking. The harmful effects of smoking and secondhand smoking on health and lifespan are well-documented. One study in South Korea suggested that secondhand smoking increased the overall cancer risk by 16 percent. This is quite significant, considering that smoking was responsible for 20.9% of all cancer incidence in Korean adults, and that up to 20% of all cancer deaths can be prevented by stopping smoking worldwide.
For everyone therefore, quitting smoking and avoiding exposure to secondhand smoke can have significant benefits for health and life span. For those already in the habit, there are ways to seek help. Doctors can offer useful advice. People use nicotine replacement therapies or, as happens in the Western world, they join smoking cessation programs to improve their chances of successfully quitting.
8. Undergoing regular health check-ups and screenings
There are many dangerous diseases in the world with some of them manifesting without showing symptoms. However, science has developed to the extent that there is hardly any disease that will not be detected with scientific equipment as well as diagnosis from trained healthcare professionals. This is why regular health check-ups and screenings are essential; they help detect and prevent diseases at the early stages. Most ailments detected at an early stage are managed more successfully or outrightly cured. Note however that so far, science has not conclusively proved that regular checkups helps people to live longer. What science demonstrates so far is that regularly checking yourself will assist one to detect diseases early. And the earlier a disease is detected, the better the chances of proper management or cure. Without early detection, chances are high that one may contract diseases that may shorten life expectancy.
It is therefore important to schedule routine visits with a healthcare provider to monitor your overall health, blood pressure, cholesterol levels, and other vital indicators. Screenings specially targeted at age groups for men and women include mammograms, pap smears, colonoscopies, and prostate exams.
9. Enjoying social connections and support systems
Strong social connections have been linked to better physical and mental health outcomes. One longitudinal study conducted over a 25-year period and involving 1.4million participants found made a strong statement about supportive social relationships. These relationships were found to play a fundamental role in individual health and longevity. Scientists are not exactly sure why social relationships play a role in health and prolonging life. One conclusion was that people in positive relationships are less likely to take risks and are more likely to take care of themselves. It could also be that having people around reduces stress in our lives. What is clear to everyone, however, is that engaging in meaningful social interactions can reduce feelings of loneliness and stress and improve mental well-being.
Experts therefore recommend that one should cultivate relationships with friends and family at the basic level. Beyond this, they will benefit from participating in social activities or joining community groups that align with their interests.
10. Keeping the mind active and engaged
Keeping your mind active and engaged is crucial for cognitive health and maintaining a long life. Research on mental stimulation and cognitive health is ongoing. So far, one conclusion reached from a study of cognitive health and older adults is that intellectual engagements benefit the brain. For instance, people who engage in personally meaningful activities, such as volunteering or their hobbies, say they feel happier and healthier.
Experts advise everyone else to engage in activities that challenge the brain. It can be simple things like solving, such as puzzles or elevated other things such as reading, learning new skills, or playing musical instruments. No matter how you want to do this, the goal is to stay intellectually curious and seek out new experiences and knowledge.
11. Staying hydrated always
We stay hydrated by drinking fluids. Staying hydrated is essential for maintaining optimal bodily functions and promoting long life. A National Institutes of Health study published in eBioMedicine, pointedly links good hydration to longevity. It says that adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer compared to those who do not get sufficient fluid.
The cheapest and best fluid to get is water. This liquid is vital helps food digest, improves blood circulation, regulates body temperature, and helps the body absorb nutrients. Experts recommend drinking an adequate amount of water throughout the day. Again, it is important to listen to your body’s thirst signals. While individual water needs vary, a general guideline is to consume about eight glasses (64 ounces) of water per day.
12. Minimizing exposure to environmental toxins
Pollutants, chemicals, and toxins surround our environment. Reducing exposure to them can contribute to better health and prolong life expectancy. The American Lung Association says that, depending on the specific types, toxic air pollutants pose different risks to health including the risk of lung, kidney, bone, and stomach cancer. Toxins also harm the nervous system and brain and researchers link them to birth defects as well.
There are specific recommendations by science on ways to minimize our exposure to pollutants, chemicals, and toxins. These include ensuring good ventilation in our homes and offices, using natural and non-toxic household products, and filtering drinking water if necessary. Additionally, one should be mindful of potential workplace hazards and therefore take necessary precautions to protect oneself.
13. Reducing exposure to the sun
Science has proved that it is important to protect the skin from excessive exposure to sun rays. The sun emits two types of rays that are harmful. One type (UVB rays) causes sunburn while the other (UVA rays) can lead to aging and development of skin cancer. For us in Africa, there is this misconception that people with black skin or darker skin tones are protected from the sun. The argument is that the melanin in our skin (which produces the black pigmentation) protects the black skin against the sun. However, dermatologists say that everyone faces a real risk from the sun, including a higher risk of death from melanoma (a malignant tumour associated with skin cancer). Doctors believe that the major cause of melanoma is exposure to ultraviolet radiation from the sun.
It is therefore important to adhere to sun protection measures, such as wearing sunscreen and protective clothing. These can help maintain skin health and overall well-being.
14. Practicing dental and oral hygiene care
The human body is a giant machine with natural defenses against diseases. But we need to maintain this machine to enable it to do its work. Combining the body’s natural defense with good oral hygiene, for example, is very effective in fighting off bacteria. Therefore, anyone who does not promote good oral hygiene is leaving their body defenseless against bacteria. Bacteria can lead to oral infections, including tooth decay and gum disease. Researchers have noted that centenarians – people who live for more than 100 years – usually lose fewer teeth during their lifetime. There is reported scientific evidence too that people with more than 20 healthy teeth have a 2.5% lower death rate.
Maintaining good oral hygiene habits, including regular brushing, flossing, and dental check-ups, is therefore essential for preventing oral diseases. One study found that tooth loss is associated with an increased risk of mortality and may be considered as a marker of biological aging. As such, maintaining a good oral hygiene can promote longevity.
15. Limiting screen time and technology usage
These days, people peer and gaze a lot on their phones, computers, games consoles, and the good old television screens. Excessive screen time and overreliance on technology have become prevalent in today’s digital age. Scientific research suggests that prolonged screen time can have detrimental effects on physical and mental health. There are studies that link excessive screen time to sedentary behavior, obesity, sleep disturbances, and increased risk of chronic diseases. These studies show conclusively that prolonged exposure to blue light emitted by screens can disrupt sleep patterns and affect circadian rhythms. In case you are wondering, circadian rhythms are the changes the body undergoes in a 24-hour cycle, including physical, mental and behavioral. This natural cycle is affected by light and darkness and are controlled by a small area in the middle of the brain. Research shows that if one uses an electronic device within an hour of going to bed, this can lead to unsatisfactory sleep. Sleep plays an important role in prolonging life.
It is therefore important to limit on screen time. Some people achieve this by implementing technology-free periods to help reduce the negative impact of excessive screen usage. Others set digital boundaries for themselves and family members to promote a healthier balance between virtual and real-life activities.
16. Having a sense of purpose in life
A sense of purpose is the extent to which we feel our life is moving in the direction of our goals. It reflect in the worthy goals we set for ourselves and our motivation to accomplish them. A sense of purpose is what gives meaning to life. Without a sense of purpose, it will appear as if life has no meaning. The opposite of having a sense of purpose is aimlessness.
Daily chores such as washing, cooking, going to school, and getting to work on time don’t count. It is more far-reaching and impactful. Typical examples of goals we can set to give our life meaning will include “being healthy,” “having a successful career,” “mentoring young people,” “making an impact in my community,” and “taking care of my family.”
How does a sense of purpose promote longevity? A research published in the Journal of Health Psychology shows that people with a high sense of purpose are more likely to engage in the first three things we listed here – healthy eating habits (1), physical activity (2), and sleeping well (3). Having a sense of purpose drives healthy behavior and makes a person more resilient to stress.
Conclusion
By incorporating these scientifically supported points into your lifestyle, you can prolong your life and enhance your overall well-being.
Remember, small changes can make a significant difference when it comes to leading a long and fulfilling life. It’s never too late to start making positive changes. Start incorporating these habits into your daily routine and enjoy the benefits of a longer, happier life.
Frequently Asked Questions
1. Can these habits really prolong my life?
Adopting these habits are scientifically linked to a longer and healthier life. These are activities that promote overall well-being and reduce the risk of chronic diseases.
2. How long does it take to see the effects of these habits?
The effects of these habits can vary depending on individual factors. However, consistently incorporating them into your lifestyle can lead to positive changes over time.
3. What age is best to start these habits?
You can start at any age. It’s never too late to start adopting healthy habits. Even small changes can make a significant impact on your overall health and longevity.
4. Are these habits applicable to everyone?
These habits are generally beneficial for most individuals. However, it’s important to consult with healthcare professionals for personalized advice based on your specific health conditions or concerns.
5. Are there any shortcuts to prolonging life?
There are no shortcuts to a longer life. Prolonged life is a result of consistently practicing healthy habits, maintaining a balanced lifestyle, and prioritizing self-care.
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