Many people still believe that our life expectancy is largely determined by our genes. However, it is important to know that our genes actually play a much smaller role in our life expectancy than is often still assumed. Above all, environmental factors such as diet and lifestyle are much more decisive in the longevity of each individual.
True to the motto: “The genes load the gun. But the environment fires it!” This means that you certainly carry certain risks for this or that disease in your genome, but that you have it in your own hands whether it breaks out.
In addition to the latest findings from longevity research, there are already many well-known habits that make a significant contribution to longevity.
In the following, we would like to give you 13 things that can make a decisive contribution to increasing your life expectancy. Perhaps you are already doing most of these things. It is not necessary to do everything at once. The important thing is that you start and that you decide to live a healthier and longer life bit by bit.
Avoid overeating
The relationship between calorie intake and longevity is currently attracting a great deal of interest. Animal studies suggest that a reduction in normal calorie intake can lead to a 10-50% increase in life expectancy.
Studies on human populations known for their longevity also show a link between low calorie intake, a longer lifespan and a lower likelihood of disease.
In addition, calorie restriction can help reduce excess body weight and abdominal fat, both of which are associated with chronic inflammation and shorter life expectancy.
However, it should also be noted that long-term calorie restriction is often not sustainable and can also have negative side effects such as increased hunger, low body temperature and a reduced sex drive. Whether calorie restriction slows down ageing or extends lifespan is not yet fully understood.
Conclusion: A calorie intake can help you to increase your life expectancy and protect you from diseases. This has already been impressively demonstrated in various animal studies. Whether this also applies to humans remains to be determined in further studies.
Eat more nuts
Nuts are real powerhouses when it comes to nutrition. They are rich in protein, fiber, antioxidants and beneficial plant substances. They are also an excellent source of various vitamins and minerals such as copper, magnesium, potassium, folic acid, 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 some forms of cancer.
One study found that people who consumed at least 3 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 consumed nuts had a 4% to 27% lower risk of dying during the study period – with the greatest reduction found in those who ate one portion of nuts per day.
Conclusion: Adding nuts to your daily routine can keep you healthy and help you increase your life expectancy.
Try turmeric
When it comes to anti-ageing strategies, turmeric is a particularly good choice. This is because this spice contains a powerful bioactive compound called curcumin.
Due to its antioxidant and anti-inflammatory properties, curcumin is said to help maintain brain, heart and lung function and protect against cancer and age-related diseases.
Curcumin has been associated with increased life expectancy in both insects and mice. However, these results have not always been replicated and no human studies are currently available. Nevertheless, turmeric has been consumed in India for thousands of years and is generally considered safe.
Conclusion: Curcumin, the most important bioactive compound in turmeric, has antioxidant and anti-inflammatory properties. Some animal studies suggest that it can increase life expectancy.
Higher life expectancy for vegetarians? Eat lots of healthy plant-based foods !
Eating a variety of plant-based foods such as fruits, vegetables, nuts, seeds, whole grains and beans can reduce the risk of disease and promote longevity.
Many studies link a plant-rich diet to a lower risk of premature death and a lower risk of cancer, metabolic syndrome, heart disease, depression and brain damage.
These effects are attributed to the nutrients and antioxidants in plant foods, which include polyphenols, carotenoids, folic acid and vitamin C.
Accordingly, several studies link vegetarian and vegan diets, which are naturally rich in plant-based foods, with a 12-15% lower risk of premature death. The life expectancy of vegetarians would therefore be higher.
The same studies also report a 29-52% lower risk of dying from cancer, heart, kidney or hormone-related diseases.
In addition, some studies suggest that the risk of premature death and certain diseases increases with increasing meat consumption. However, other studies report either no link or a much weaker link – 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 could at least partly explain these results.
Conclusion: The consumption of plant-based foods is directly linked to a longer life and is associated with a lower risk of various common diseases.
Stay physically active
It should come as no surprise to anyone that physical activity keeps you healthy and adds years to your life. Just 15 minutes of exercise a day can help you gain 3 extra years of life.
In addition, the risk of premature death can decrease by 4% for every additional 15 minutes of daily physical activity.
A recent study found that the risk of premature death was 22% lower in people who exercised – even if they exercised for less than the recommended 150 minutes per week.
People who met the 150-minute recommendation had a 28% lower risk of dying prematurely. For those who exercised for longer, this figure was as high as 35%.
Conclusion: Regular physical activity can increase your life expectancy. It is best to exercise for more than 150 minutes per week. But less exercise can also help.
Do not smoke!
Smoking is closely linked to illness and early death. Overall, people who smoke can lose up to 10 years of life and are three times more likely to die prematurely than those who never pick up a cigarette.
Remember that it is never too late to stop smoking. According to one study, people who stop smoking by the age of 35 can extend their lives by up to 8.5 years.
If you stop smoking in your 60s, you can extend your life by up to 3.7 years. Even at the age of 80, quitting smoking can still bring benefits
Conclusion: Quitting smoking can significantly prolong your life – and it’s never too late to stop smoking.
Only drink alcohol in moderate quantities
Heavy alcohol consumption is associated with liver, heart and pancreatic diseases as well as an overall increased risk of early death.
Moderate alcohol consumption, on the other hand, can massively reduce the likelihood of several diseases and early death. Wine is considered particularly beneficial due to its high content of polyphenolic antioxidants. The results of a study conducted over a period of 29 years showed that men who preferred wine had a 34% lower risk of dying prematurely than men who preferred beer or spirits.
In addition, a study found that wine is particularly protective against heart disease, diabetes, neurological disorders and metabolic syndrome.
To keep consumption moderate, it is recommended that women consume 1-2 units or less per day and a maximum of 7 per week. Men should consume less than 3 units per day and a maximum of 14 per week.
It is important to note that there is no strong research evidence to suggest that moderate alcohol consumption is more beneficial than abstaining from alcohol. In other words, there is no reason to start drinking if you don’t normally consume alcohol.
Conclusion: Moderate consumption of alcohol can help prevent disease and increase your life expectancy. Wine can be particularly beneficial.
Always prioritize your happiness
Feeling happy can significantly increase your life expectancy, as happy people actually had a 3.7% lower mortality rate in a 5-year study.
In a study of 180 Catholic nuns, their self-reported level of happiness when they entered the convent was analyzed and later compared 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, an analysis of 35 studies found that happy people live up to 18% longer than their less happy counterparts.
Conclusion: Happiness probably not only has a positive effect on mood, but also on life expectancy.
Avoid chronic stress and anxiety
Anxiety and stress can significantly shorten life expectancy. For example, women who suffer 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 are feeling stressed, laughter and optimism could be two important components of the solution. Studies show that pessimistic people have a 42% higher risk of early death than more optimistic people. However, both laughter and a positive outlook on life can reduce stress and thus prolong life.
Conclusion: Finding ways to reduce your own anxiety and stress can increase your life expectancy. Maintaining an optimistic outlook on life can also be beneficial.
Maintain your social environment
Researchers report that a healthy social network can help you live up to 50% longer. Just three social ties can reduce the risk of early death by more than 200%.
Studies also link healthy social networks to positive changes in heart, brain, hormone and immune function, which can reduce the risk of chronic disease.
Having a strong social circle could also help you react less negatively to stress, which may be another explanation for the positive effect on life expectancy. Finally, one study reports that giving support to others may be more beneficial than receiving it. Don’t just accept the care of your friends and family, but also return the favor. It will benefit you a hundredfold!
Conclusion: Maintaining relationships can significantly reduce your own stress levels, improve your immunity and therefore also lead to an increase in longevity.
More conscientiousness
Conscientiousness refers to a person’s ability to be self-disciplined, organized, 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, organized and disciplined lived 11% longer than their less conscientious peers.
Conscientious people also have lower blood pressure and fewer psychiatric illnesses, as well as a lower risk of diabetes and heart or joint problems.
This could be partly because conscientious people are less likely to take dangerous risks or react negatively to stress – and are more likely to lead successful professional lives or manage their health responsibly. Conscientiousness can be developed at any stage of life through steps as small as tidying your desk, sticking to a work schedule or being punctual.
Conclusion: Conscientiousness is associated with a longer life expectancy and fewer health problems in old age.
Drink coffee or tea
Both coffee and tea are suspected of reducing the risk of developing chronic diseases. For example, the polyphenols and catechins contained in green tea can reduce the risk of cancer, diabetes and heart disease.
Coffee is also associated with a lower risk of type 2 diabetes, heart disease, certain types of cancer and brain diseases such as Alzheimer’s and Parkinson’s.
In addition, both coffee and tea drinkers have a 20-30% lower risk of early death compared to non-drinkers.
However, remember that too much caffeine can also lead to anxiety and insomnia. You should therefore limit your consumption to the recommended maximum amount of 400 mg per day. That’s about four average cups of coffee. It’s also worth noting that it generally takes six hours for the effects of caffeine to wear off. So if you’re struggling to get enough and a good night’s sleep, you may want to move your consumption to earlier in the day.
Conclusion: Moderate consumption of tea and coffee can have a positive effect on healthy ageing and longevity.
Develop a good sleep rhythm
Sleep is crucial for regulating cell function and healing the body.
A recent study shows that longevity is probably linked to regular sleeping habits, such as going to bed and waking up at roughly the same time every day. Sleep duration also appears to be a factor, with both too little and too much sleep being harmful. For example, sleeping less than 5-7 hours a night is associated with a 12% higher risk of early death, while sleeping more than 8-9 hours a night can also reduce life expectancy by up to 38%.
Too little sleep can also promote inflammation and increase the risk of diabetes, heart disease and obesity. All of this is linked to a shorter life expectancy.
On the other hand, too much sleep can be linked to depression, low physical activity and undiagnosed health conditions, all of which can have a negative impact on life expectancy.
Conclusion: Developing a sleep routine that includes 7-8 hours of sleep per night can help you live longer.
So, as you can see from the things listed, longevity really does seem to be in your own hands. We don’t have to give up control of it, but can gradually develop habits that help us to stay healthy into old age.
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