5 Science-Backed Habits for a Longer Life

To have a healthy and long life, we are often given pieces of advice that sometimes lose their importance because of being discussed so much. Nevertheless, let’s pause and consider that many good habits can indeed help us live to a ripe old age.  The common recommendation is quitting smoking, reducing the intake of alcohol, eating healthy, and getting enough sleep in order to live a long and healthy life.

Over the years, numerous scientists have made various evidence-based discoveries that can lengthen a human’s lifespan. They have developed hundreds of simple living habits for a healthy lifestyle. However, we don’t want to overwhelm you today by suggesting too many of them. We just chose five that everybody should be able to integrate into their daily lives.

Drink a Lot of Water

Water consumption is actually crucial for good health. It has a wide range of advantages; it:

  • Supports fluid balance in the body.
  • Helps control calories.
  • Enables muscle energization.
  • Boosts skin health.
  • Supports prolonged kidney function.
  • Helps maintain normal bowel function.

Depending on your age, weight, and level of workouts, you may need to drink more or less water each day. In general, the United States National Academies of Sciences, Engineering, and Medicine advise:

  • Male adults need 3.7 liters of water each day.
  • Female adults need 2.7 liters of water every day.

It is clear that getting enough water can have a positive impact on your health and lengthen your life. According to Dr. Jeffrey Griffiths of the Tuft University School of Medicine, clean water plays a significant role in people living longer.

Conquer the Stress

Our overall health is dependent on both our physical and mental well-being. As we all know, stress permeates every aspect of our everyday life. Consequently, another crucial habit we should develop is managing daily stress. Scientists from the Finnish Institute for Health and Welfare assessed the effects of various risk factors on people’s life expectancy. According to their study, being under stress causes people to live 2.8 years less. The University of Massachusetts offers a 5-step stress-reduction plan:

  1. Identify the sources
  2. Build strong relationships
  3. Walk it off
  4. Rest your mind
  5. Accept the things you can’t change

Your overall health is in danger if you are under stress every day. So, controlling your stress is essential to being happier, healthier, and more productive.

Drink Coffee and Tea

In August 2018, the American Medical Association’s JAMA Internal Medicine published a study where researchers found that coffee drinkers were between 10 and 15 percent less likely to die at a certain age than non-drinkers after examining the participants’ reported coffee consumption, medical histories, smoking, and drinking habits. It’s interesting that drinking coffee and tea may reduce the risk of developing chronic illnesses. Moreover, green tea contains catechins (antioxidants) and polyphenols that may lower the chance of developing cancer, diabetes, and heart disease.

Use Fewer Calories

According to research reported in April 2018 in the journal Cell Metabolism, consuming fewer calories—by 15%—for two years helps prevent diseases including cancer, diabetes, and Alzheimer’s while also delaying the aging process. The study in which participants consumed 15% fewer calories than usual says that fewer calories lead to better sleep, which is a crucial factor for having a longer life. According to research, half of every meal should contain fruits and vegetables to minimize calorie intake. Another study recommends eating only during the most active time of day to reduce calories. Your calorie intake will be balanced, leading to better health.

Be Happy

Did you know that being happy not only improves the quality of your life but also prolongs it? A study showed that those who participated in the research and reported feeling happy were 35% less likely to die during the following five years than those who reported being upset. Numerous studies indicate that people who are cheerful have a lower risk of heart disease, stroke, and deterioration of lung function. A lower risk of early death from cancer and infection is also linked to the feeling of happiness. Thus, it is crucial for each of us to make an effort to feel joyful and here are some steps you can take:

  • Set goals
  • Focus on the positive
  • Strengthen social relationships
  • Smile

According to experts, a combination of such qualities as positivity and tolerance, supported by feelings like expressing appreciation, forgiving others, and being kind, is what leads to a long-lasting sense of happiness.

Final Thoughts

With this article, we tried to introduce our readers five healthy habits. So, in addition to the well-known “high-five habits” of maintaining a healthy weight, limiting alcohol consumption, eating a high-quality diet, quitting smoking or vaping, and exercising for 30 minutes each day, we now have a total of ten habits that, when applied consistently, can extend our lives.