13 Science-Backed Habits That May Increase Life Expectancy

Many people still believe that our life expectancy is largely determined by our genes. However, it is important to understand that our genes actually play a much smaller role in determining our life expectancy than is often still assumed. Environmental factors such as diet and lifestyle are far more decisive when it comes to the longevity of each individual.

In keeping with the saying: “Genes load the gun, but the environment pulls the trigger!” This means that your genome may certainly carry certain risks for one disease or another, but whether these diseases actually develop is largely in your own hands.

Alongside the latest findings from longevity research, there are already many well-known habits that can make a significant contribution to a longer life.

Below, we would like to share 13 things that may play a decisive role in increasing life expectancy. You may already be putting many of them into practice. It is not necessary to follow everything at once. What matters is that you begin and gradually make choices that support a healthier and longer life.

Table of contents

1. Avoid overeating
2. Eat more nuts
3. Try turmeric
4. Eat plenty of healthy plant-based foods
5. Stay physically active
6. Do not smoke!
7. Drink alcohol only in moderation
8. Always prioritise your happiness
9. Avoid chronic stress and anxiety
10. Maintain your social connections
11. Become more conscientious
12. Drink coffee or tea
13. Develop a healthy sleep routine

1. Avoid overeating

The relationship between calorie intake and longevity is currently attracting particular interest. Animal studies suggest that reducing normal calorie intake may lead to an increase in life expectancy of 10–50%.

Studies of human populations known for their longevity also show a connection between low calorie intake, longer lifespan and a lower likelihood of disease.

In addition, calorie restriction may help reduce excess body weight and abdominal fat, both of which are associated with chronic inflammation and a shorter life expectancy.

However, it should also be noted that long-term calorie restriction is often not sustainable and may also cause negative side effects such as increased hunger, lower body temperature and reduced libido. Whether calorie restriction slows ageing or extends lifespan has not yet been fully established.

Conclusion: Reducing calorie intake may help increase your life expectancy and protect you from disease. Various animal studies have already demonstrated this impressively. Whether the same applies to humans still needs to be determined in further studies.

2. Eat more nuts

Nuts are true nutritional powerhouses. They are rich in protein, fibre, antioxidants and beneficial plant compounds. They are also an excellent source of various vitamins and minerals, including copper, magnesium, potassium, folate, niacin and vitamins B6 and E.

Several studies show that nuts have positive effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, abdominal fat and even certain forms of cancer.

One study found that people who ate at least three servings of nuts per week had a 39% lower risk of premature death. Similarly, two recent studies involving more than 350,000 people found that those who ate nuts had a 4–27% lower risk of dying during the study period, with the greatest reduction observed among those who ate one serving of nuts per day.

Conclusion: Adding nuts to your daily routine can help keep you healthy and may increase your life expectancy.

3. Try turmeric

When it comes to anti-ageing strategies, turmeric is a particularly good choice. This spice contains a powerful bioactive compound called curcumin.

Due to its antioxidant and anti-inflammatory properties, curcumin is believed to help maintain brain, heart and lung function and to provide protection against cancer and age-related diseases.

Curcumin has been associated with increased lifespan in both insects and mice. However, these findings have not always been replicated, and there are currently no human studies available. Nevertheless, turmeric has been consumed in India for thousands of years and is generally considered safe.

Conclusion: Curcumin, the main bioactive compound in turmeric, has antioxidant and anti-inflammatory properties. Some animal studies suggest that it may increase life expectancy.

4. Higher life expectancy for vegetarians? Eat plenty of healthy plant-based foods!

Eating a wide variety of plant-based foods such as fruit, vegetables, nuts, seeds, whole grains and beans can reduce the risk of disease and promote longevity.

Many studies associate a plant-rich diet with a lower risk of premature death as well as a lower risk of cancer, metabolic syndrome, heart disease, depression and brain damage.

These effects are attributed to the nutrients and antioxidants found in plant-based foods, including polyphenols, carotenoids, folate and vitamin C.

Accordingly, several studies associate vegetarian and vegan diets, which are naturally rich in plant-based foods, with a 12–15% lower risk of premature death. Vegetarians may therefore have a higher life expectancy.

The same studies also report a 29–52% lower risk of dying from cancer, heart disease, kidney disease or hormone-related illnesses.

In addition, some research suggests that the risk of premature death and certain diseases increases with higher meat consumption. Other studies, however, report either no association or a much weaker one, with the negative effects appearing to be linked specifically to processed meat.

Vegetarians and vegans are also generally more health-conscious than meat eaters, which may at least partly explain these findings.

Conclusion: Eating plant-based foods is directly associated with a longer life and a lower risk of various common diseases.

5. Stay physically active

It should come as no surprise that physical activity helps maintain health and can add years to life. Just 15 minutes of exercise per day may help you gain three additional years of life.

Furthermore, the risk of premature death may decrease by 4% for every additional 15 minutes of daily physical activity.

A recent review found that the risk of premature death was 22% lower among people who exercised, even if they trained for less than the recommended 150 minutes per week.

People who met the 150-minute recommendation had a 28% lower risk of premature death. Among those who exercised even more, the figure rose to 35%.

Conclusion: Regular physical activity can increase your life expectancy. Ideally, you should exercise for more than 150 minutes per week. However, even less activity can help. Read more in our article on exercise and longevity.

6. Do not smoke!

Smoking is closely associated with disease and premature death. Overall, people who smoke can lose up to 10 years of life and have a threefold higher risk of dying prematurely than those who have never smoked a cigarette.

Remember that it is never too late to stop smoking. According to one study, people who quit smoking by the age of 35 may extend their lives by up to 8.5 years.

Quitting smoking in your 60s may extend your life by up to 3.7 years. Even at the age of 80, stopping smoking can still provide benefits.

Conclusion: Quitting smoking can significantly extend your life, and it is never too late to stop.

7. Drink alcohol only in moderation

Heavy alcohol consumption is associated with liver, heart and pancreatic diseases as well as an overall increased risk of premature death.

Moderate alcohol consumption, by contrast, may substantially reduce the likelihood of several diseases and premature death. Wine is considered particularly beneficial because of its high content of polyphenolic antioxidants. The results of a study conducted over 29 years showed that men who preferred wine had a 34% lower risk of premature death than men who preferred beer or spirits.

In addition, one review found that wine may provide particular protection against heart disease, diabetes, neurological disorders and metabolic syndrome.

To keep consumption moderate, women are advised to consume no more than 1–2 units per day and no more than 7 per week. Men should consume fewer than 3 units per day and no more than 14 per week.

It is important to note that there is no conclusive research suggesting that moderate alcohol consumption offers greater benefits than abstaining from alcohol. In other words, there is no reason to start drinking if you do not normally consume alcohol.

Conclusion: Moderate alcohol consumption may help prevent disease and increase life expectancy. Wine may be particularly beneficial.

8. Always prioritise your happiness

Feeling happy may significantly increase your life expectancy. In fact, happy people had a 3.7% lower mortality rate in a five-year study.

A study involving 180 Catholic nuns analysed their self-reported level of happiness when they entered the convent and later compared it with their life expectancy. Those who felt happiest at the age of 22 were 2.5 times more likely to still be alive six decades later. Finally, a review of 35 studies found that happy people may live up to 18% longer than their less happy counterparts.

Conclusion: Happiness probably has positive effects not only on mood but also on life expectancy.

9. Avoid chronic stress and anxiety

Anxiety and stress can significantly shorten life expectancy. Women suffering from stress or anxiety are reportedly up to twice as likely to die from heart disease, stroke or lung cancer.

Similarly, the risk of premature death is up to three times higher for anxious or stressed men than for their more relaxed counterparts.

If you feel stressed, laughter and optimism may be two important parts of the solution. Studies show that pessimistic people have a 42% higher risk of premature death than more optimistic individuals. Both laughter and a positive outlook on life can reduce stress and may therefore help prolong life.

Conclusion: Finding ways to reduce anxiety and stress may increase life expectancy. Maintaining an optimistic outlook can also be beneficial. Practical approaches can be found in our article Reducing stress with nutrition, meditation and vital nutrients.

10. Maintain your social connections

Researchers report that a healthy social network may help you live up to 50% longer. As few as three social connections may reduce the risk of premature death by more than 200%.

Studies also associate healthy social networks with positive changes in heart, brain, hormonal and immune function, which may reduce the risk of chronic diseases.

A strong social circle may also help you react less negatively to stress, which may provide another explanation for its positive effect on life expectancy. Finally, one study reports that giving support to others may be more beneficial than receiving it. Do not simply accept the care of your friends and family; return it as well. It may benefit you many times over.

Conclusion: Maintaining relationships can significantly reduce stress levels, improve immunity and therefore contribute to a longer life. Our article Love as a longevity hack shows how strongly love and closeness can affect health.

11. Become more conscientious

Conscientiousness refers to a person’s ability to be self-disciplined, organised, efficient and goal-oriented.

According to data from a study that followed 1,500 boys and girls into old age, children who were considered persistent, organised and disciplined lived 11% longer than their less conscientious peers.

Conscientious people also have lower blood pressure, fewer psychiatric disorders and a lower risk of diabetes and heart or joint problems.

This may be partly because conscientious people are less likely to take dangerous risks or respond negatively to stress, and are more likely to have successful professional lives or manage their health responsibly. Conscientiousness can be developed at any stage of life through small steps such as tidying your desk, following a work schedule or being punctual.

Conclusion: Conscientiousness is associated with a longer life expectancy and fewer health problems in old age.

12. Drink coffee or tea

Both coffee and tea are believed to reduce the risk of chronic disease. For example, the polyphenols and catechins found in green tea may reduce the risk of cancer, diabetes and heart disease.

Coffee is likewise associated with a lower risk of type 2 diabetes, heart disease, certain cancers and neurological conditions such as Alzheimer’s and Parkinson’s disease.

In addition, both coffee and tea drinkers have a 20–30% lower risk of premature death compared with non-drinkers.

However, keep in mind that too much caffeine can also cause anxiety and insomnia. You should therefore limit your intake to the recommended maximum of 400 mg per day, which is approximately four average cups of coffee. It is also worth noting that it generally takes around six hours for the effects of caffeine to wear off. If you have difficulty getting enough good-quality sleep, you should move your caffeine intake to an earlier time of day.

Conclusion: Moderate consumption of tea and coffee may have positive effects on healthy ageing and longevity.

13. Develop a healthy sleep routine

Sleep is essential for regulating cellular functions and allowing the body to heal.

A recent study suggests that longevity is likely associated with regular sleeping habits, such as going to bed and waking up at approximately the same time each day. Sleep duration also appears to be a factor, with both too little and too much sleep potentially being harmful. For example, sleeping fewer than 5–7 hours per night is associated with a 12% higher risk of premature death, while sleeping more than 8–9 hours per night may also reduce life expectancy by up to 38%.

Too little sleep may also promote inflammation and increase the risk of diabetes, heart disease and obesity. All of these are associated with a shorter life expectancy.

On the other hand, too much sleep may be associated with depression, low physical activity and undiagnosed health conditions, all of which can negatively affect life expectancy.

Conclusion: Developing a sleep routine that includes 7–8 hours of sleep per night may help you live longer. More detailed information can be found in our article Sleep as a fountain of youth.

As you can see from the points listed above, longevity really does appear to be largely in your own hands. We do not have to give up control, but can gradually develop habits that help us remain healthy well into old age.