3 Simple Daily Habits That Can Help You Live a Longer, Healthier Life
Living a long and happy life is something many of us desire. While there is no guarantee that people will live a long life by following a certain lifestyle, as death is uncertain, there are a few secrets that many long-lived people have followed. These habits, though small, can bring a significant change to an individual’s life in a short time.
But perhaps less well known is how harmful inactivity can be for your health and longevity. It may be a little difficult to explain, but the benefits of exercise are different from the negative effects of being inactive. This means you can improve your health by becoming more active while also making an effort to avoid prolonged inactivity.
Yet, as beneficial as structured exercise is, it cannot completely offset the harms of inactivity and sitting all day. Research shows that being sedentary is associated with a higher risk of premature death from any cause.
A recent study that followed around 100,000 people over a 30-year period found that those who reached the age of 70 in good health (meaning they had no chronic diseases) typically consumed more fruits, vegetables, whole grains, nuts, and legumes, while eating fewer trans fats, red or processed meats, fried foods, and sugary foods. Importantly, the study does not suggest that you must follow a vegan diet or completely avoid red meat; it only identifies dietary patterns associated with healthy ageing.
When and how much you eat may also play a role in ageing. Research on caloric restriction and intermittent fasting in animals has shown that both approaches may increase lifespan. Our preliminary work in humans has also found that following a fasting diet for three weeks can lead to similar positive metabolic changes observed in longer-living animals. However, larger studies over longer time frames are needed to determine their effects on human healthspan and lifespan.
In a study of about 500,000 British people, irregular sleep patterns were associated with a 50% higher risk of early death compared with those who had regular sleep patterns. Shift workers showed a higher risk of strokes, and nurses who worked rotating shifts for decades were less healthy and more likely to experience earlier deaths after retirement compared with nurses who did not work shifts.
While this data suggests that regular, high-quality sleep is important for good health, the amount of sleep you need and the ideal time to go to bed appear to be highly individual.
1. Physical activity
Physical activity is essential for good health. Research shows that people who are more physically active regularly tend to live longer, healthier lives. One study found that increasing physical activity from none to about 75 minutes of brisk walking per week was linked to an increase in life expectancy of nearly two years.But perhaps less well known is how harmful inactivity can be for your health and longevity. It may be a little difficult to explain, but the benefits of exercise are different from the negative effects of being inactive. This means you can improve your health by becoming more active while also making an effort to avoid prolonged inactivity.
Yet, as beneficial as structured exercise is, it cannot completely offset the harms of inactivity and sitting all day. Research shows that being sedentary is associated with a higher risk of premature death from any cause.
2. Eat your veggies
The childhood advice many of us dreaded may hold the key to a longer life: eat your vegetables.You may also like
A recent study that followed around 100,000 people over a 30-year period found that those who reached the age of 70 in good health (meaning they had no chronic diseases) typically consumed more fruits, vegetables, whole grains, nuts, and legumes, while eating fewer trans fats, red or processed meats, fried foods, and sugary foods. Importantly, the study does not suggest that you must follow a vegan diet or completely avoid red meat; it only identifies dietary patterns associated with healthy ageing.
When and how much you eat may also play a role in ageing. Research on caloric restriction and intermittent fasting in animals has shown that both approaches may increase lifespan. Our preliminary work in humans has also found that following a fasting diet for three weeks can lead to similar positive metabolic changes observed in longer-living animals. However, larger studies over longer time frames are needed to determine their effects on human healthspan and lifespan.
3. Sleep
Regular, high-quality sleep is also important for lifelong health and longevity.In a study of about 500,000 British people, irregular sleep patterns were associated with a 50% higher risk of early death compared with those who had regular sleep patterns. Shift workers showed a higher risk of strokes, and nurses who worked rotating shifts for decades were less healthy and more likely to experience earlier deaths after retirement compared with nurses who did not work shifts.
While this data suggests that regular, high-quality sleep is important for good health, the amount of sleep you need and the ideal time to go to bed appear to be highly individual.
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