7 habits that could add years to your life
The habits we pick up throughout our lives could determine how long we live – and there are 7 habits in particular that could add years to our life.
A recent study from the American Society of Nutrition found that there are several habits that are correlated with longevity.
It said that adopting these habits by the time you turn 40 years of age could potentially increase a man’s lifespan by 24 years, and a woman’s lifespan by 21 years.
While some of the habits – such as developing a healthy diet and exercise routine – may seem obvious, these can be hard to stick to. Richard Smith-Bernal, founder of The Juice Smith, says even just sticking to one of these habits can help.
“It’s never too late to make a positive change in your health,’ he says. “Give yourself grace and ease into positive habits over time.”
Healthy diet
“Maintaining a healthy diet is about finding balance. Instead of focusing on restriction, shift your mindset towards adding more nutritious foods,” Smith-Bernal says. “Start by incorporating an additional vegetable into your daily meals this week. Then, gradually introduce a new type of seed or nut the following week.
“After that, incorporate another superfood fruit into your diet. Remember, it's okay to indulge occasionally, so don't be too hard on yourself if you slip up. The key is to strive for balance and consistency in your eating habits.”
Adequate sleep
Sleep is something many Brits suffer with. In fact, 75% of British adults get less than the recommended eight hours of sleep per night.
“Rather than focusing solely on going to bed earlier, prioritise improving the quality of your sleep with the time you have,” Smith-Bernal says. “Establishing a winding down routine can help you gradually transition away from technology as bedtime approaches.
“By reducing your exposure to blue light and minimising stimulation, your body can naturally ease into a state of drowsiness earlier, leading to a more restful and rejuvenating sleep.”
Develop an exercise routine you can stick to
“Incorporating regular physical exercise into your life can significantly boost your chances of living longer and healthier,” Smith-Bernal explains. “The trick is to discover activities that you genuinely enjoy. Instead of investing in a gym membership that you might never use because you dislike exercise machines, explore other options.”
He suggests rock climbing, participating in your local sports league, or walking or running while listening to a podcast or audio book.
“By finding activities that bring you pleasure, you'll be more likely to stick with them,” he adds.
Cut down on alcohol intake
If you are prone to binge drinking – which the British government defines as six drinks for women and eight for men in quick succession – then Smith-Bernal recommends finding ways to socialise that don’t involve alcohol.
“Explore alcohol-free drinks and cocktails. Staying hydrated is also essential,” he says. “With alcohol being such a prominent part of our culture, many underestimate the strong connection it has to chronic disease, it’s never too late to reevaluate your relationship with alcohol.”
Quit smoking
Quitting smoking can result in a reduced risk of lung cancer, lung disease, heart disease and stroke – but giving it up can be a hard path.
“E-cigarettes are not the solution to a smoking problem,” Smith-Bernal says. “Talk to a doctor about other ways to ease off of a nicotine addiction that don’t include harming your lungs.”
Maintain positive connections
Around 3.83 million adults in the UK experience chronic loneliness – which can severely impact both physical and mental health, leading to stress, depression, and other chronic illnesses.
“Fortunately, there are many ways to combat loneliness and cultivate meaningful connections with others,” Smith-Bernal says. “One option is volunteering your time and skills to help others in your community. Volunteering not only allows you to make a positive impact but also provides opportunities to meet like-minded individuals who share your interests and values.
“You can also discover other social activities in your community, such as local sports leagues or art classes. Technology can also be a valuable tool for finding and maintaining social connections. Online resources such as meetup groups and social networking platforms provide opportunities to connect with people who share your interests or hobbies.”
Stress management
“Managing stress is essential for maintaining good health, as constant stress can strain the body and increase your risk of disease,” Smith-Bernal explains. “The good news is that many habits that promote overall well-being are also great for reducing stress. Healthy eating, regular exercise, positive social interactions, and getting enough sleep are all critical components of stress management. By adopting these habits, you're improving your health and actively reducing stress levels in both your mind and body.
“Think of it as a two-in-one package. Each positive habit you incorporate contributes to both your overall well-being and your ability to cope with stress.”
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