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You may not want to live forever, but there’s no harm in living a long and fulfilling life! The truth of the matter is that what you do today does affect your years to come, and so sticking to these 20 simple habits is an easy way to make sure you live happily, you live healthy, and you live long into the future. Give yourself a chance to see 2100 by trying out these everyday lifestyle changes.
Cut down on alcohol
Not only will cutting down on alcohol increase your lifespan, it’ll also mean you remember more of it! Drinking in excess leads to a whole host of health issues, ranging from cirrhosis to cancer, and these diagnoses don’t even touch upon the accident’s alcohol disinhibition can lead to. Alcohol can have some benefits- namely thinning the blood which can prevent strokes-, so doctors recommend sticking to suggested weekly intake levels.
Quit smoking
Need I say more… Cigarette smoking is the lead cause of preventable deaths a US study showed. Quitting smoking is difficult, but it’s worth it to save money, time, and potentially your life. Smoking is most commonly associated with cancer, but it’s a big player in other chronic illnesses too. But there’s good news! The CDC advocates that those who quit smoking before 40 will reduce the risk of smoking-related illnesses by 90%, but whenever you go through the trial of quitting cigarettes there will be a positive impact on your life expectancy.
Exercise regularly
Exercising a couple of times a week has been shown to increase longevity- studies have shown that 150 minutes of moderate exercise a week equals an extra 3.4 years to your life! Trying to exercise for just 20 mins a day- walking, a quick jog, yoga classes, etc.- benefits your physical, mental, and spiritual health, whilst simultaneously meaning you’ll have more years to enjoy that health.
Eat well
You only get one body so be sure to nourish and care for it. ‘Eating well’ doesn’t only refer to what you eat, but also how you eat it. Be sure to have a diet rich in fruits, vegetables, lean protein, fats and complex carbohydrates to maintain a balanced diet, and take time to enjoy what you eat. Mindfulness when eating is a major tool in looking after your body and properly appreciating how food will fuel your body, whilst simultaneously improving your satiety recognition and prevent overindulging.
Maintain a ‘healthy’ BMI
BMI is not the be all and end all of being healthy, but it’s a good guideline for averaging optimal body weight. Staying within the healthy range (20-25) has been shown to lower the risk of conditions like coronary disease and diabetes, which is turn helps with extended life expectancy. Healthy is the goal over skinny or punitive, so be kind with yourself and treat ‘healthy’ as a journey rather than a destination.
Regular GP check-ups
It can be a struggle; you have to find the time, book the appointment, wait in a queue, and for what? To be given the all clear and sent on your merry way? Maybe, but what if you miss that one check up and your doctor discovered something that it’s too late to remedy 6 months later. Visiting your doctor twice a year for the once clear is a good habit to prevent any health upsets from escalating, and for keeping your doctors in the loop should anything go amiss.
Take time for yourself
Self-care can sometimes seem like an overused buzzword, but its benefits live up to the popular culture hype. Taking time for oneself- mentally, physically, spiritually- has countless benefits for quality of life alongside playing a role in longevity. Self-care in all life arenas is especially good for mental wellbeing and stress release, which in turn decreases the probability of stress and anxiety related conditions. Happy life = long life!
Good sleep hygiene
Lack of proper sleep can contribute to depression, weight gain, high blood pressure and even cancer. On the flip side, excessive sleeping (more than 9 hours a night on a regular basis) has similarly negative consequences. All of these will lower your chances of becoming a centurion, so to have a proper sleep routine and regulate your body clock increases the chances of those extra years.
Invest time in your relationships
The more meaningful relationships an individual has, the longer their life expectancy. The term ‘ relationships’ is broad, but refers in this instance to relationships with family, spouses, and friends, and meaningful relationships are built upon communication and investing time into one another. No one is quite sure why meaningful relationships have such a drastic impact upon longevity, but that doesn’t distract from the point that it’s a huge factor in life expectancy.
Don’t just look at the physical- exercise your mind too (retirement nah)
Exercise doesn’t just have to be the physical kind- maintaining mental agility is beneficial for a long life as well as physical fitness. It’s been observed that those who have a mentally stimulating passion tend to live longer and more fulfilling lives, and age better as a result of keeping the grey cells active. Small activities such as the crossword or sudoku may seem geriatric, but they’re fantastic ways to train your brain.
Sunbathe (or just spend more time outside)
Vitamin D deficiency has become a serious issue in recent years- people just don’t spend as much time outside! Sunlight exposure (sorry chaps, windows don’t count) is a simple way to boost your life expectancy as it delivers a healthy dose of vitamin D and regulates your body clock for a better sleep cycle.
Wash your hands!
So simple, so crucial. Washing your hands properly and other personal hygiene habits do all play their part in keeping your body free from illnesses. Consistently falling prey to coughs and colds takes it’s toll on the body, so sanitising effectively combats chances of getting ill and keeps your immune system in optimal condition to stay healthy.
Gratitude
Have gratitude for the simple things in life. A Boston university study showed that participants with an optimistic outlook on life had an 11-15% increase in their longevity, and the mental powers of positivity even played a role in preventing frailty when aging. Optimism, positivity, and gratitude help the body’s chemical balance for optimum life expectancy.
Have self-discipline with the TV
A recent study concluded that sitting for too long could be responsible for over 150,000 cases of cancer a year- it seems to be that those who sit longer live shorter. Sitting in front of the TV is a modern luxury pastime which is fine in moderation, but excessive screen usage is the opposite of all the life extending habits we’ve already covered; it’s isolated, stagnant, lacks mindfulness and presents unrealistic ideals. Turn off the TV one episode early and see if you feel any better after a week or two.
An active sex life
Sex isn’t only there for the creation of life, keep your bedroom department active for the enjoyment and extension of life too! Any human connection is good- cuddles stimulate the release of oxytocin, a hormone to reduce blood pressure, and sex is useful for boosting immunity and maintaining optimum heart health. Now you have the facts, get out the rose petals and have a night to remember ?
Be conscientious
‘The Longevity Project’ published a project in 2011 that followed 1,500 children born in the 1920’s in a study that spanned 8 decades. The study showed that conscientious children- hard workers who avoided unnecessary risk- had an extended average lifespan and decreased risk of early death. Dependency was seen to improve both lifespan and quality of life, with key factors being stable relationships and an aversion to wild risk. These participants were by no means ‘boring’, they merely had awareness and consideration for their actions- this yielded major results[LW1] .
Drink coffee
There appears to be a direct correlation between lifespan of those who drink coffee and those who don’t! Drinking 4-5 cups a day can lower morality risk by 12% in men and 16% in women, which scientists say is due to the powerful antioxidants contained within a humble coffee bean. Be sure to have your morning energy booster free of guilt (1 sugar for me please!).
Stay calm when challenges arise
Breathe in…breathe out…
Channelling your inner zen in the face of challenges can increase life expectancy in two ways; 1) the risk of the strokes and heart attacks brought about through anger, panic and stress are lessened, and 2) using therapeutic exercises to stay calm can increase your overall wellness and attitude to life, which in turn can add a couple of years to the clock. Focusing on management of these high intensity emotions can reap huge benefits in the long run.
Be mindful (live in present)
There’s not much point in trying to live longer if you don’t even appreciate the time you have! Like emotional regulation and optimism, mindfulness has incredible benefits for mental health, and the extra time taken to absorb yourself in your surroundings benefits longevity through encompassing most of the aforementioned tricks. Its ultimate benefit is immersion in the life you’re already experiencing
Eat natural
Try to focus on eating food as mother nature intended it. Eating lean meats for protein but having a primarily vegetarian diet is great to maintain a healthily nourished body by providing vital antioxidants, nutrients, vitamins and minerals. These lower the risk of chronic diseases and help with healthy weight maintenance to keep your body in prime condition for the many years you have to come.
