Adopting a set of eight lifestyle changes has been found to potentially extend your lifespan by more than 20 years, according to research. The study suggests that even making minor adjustments to your lifestyle, even in middle age, can have a significant impact on longevity. Xuan-Mai T Nguyen, a health science specialist from the US Department of Veteran Affairs, emphasizes the importance of embracing a healthy lifestyle for both personal wellness and public health. She adds that the benefits can be reaped regardless of when the changes are made.
The research, presented at the annual meeting of the American Society for Nutrition, analyzed data from questionnaires and medical records collected between 2011 and 2019. The study included over 700,000 US veterans aged 40 to 99 enrolled in the Veterans Affairs’ Million Veteran Program. Participants who made all eight lifestyle changes could potentially gain an additional 23.7 years (for men) or 22.6 years (for women) of life expectancy compared to those who did not adopt any of these habits.
Certain lifestyle factors were found to have a stronger association with premature death. Physical inactivity, smoking, and opioid drug use were all linked to a 30%-45% higher risk of death. On the other hand, stress, poor sleep hygiene, binge drinking, and a poor diet were associated with about a 20% higher risk of death. However, it’s important to note that the research only established an observational connection and cannot prove causality.
While the study lacked a trial approach, Prof Naveed Sattar, an expert in cardiovascular and metabolic health who was not involved in the research, believes it is still valuable. He underscores the significance of lifestyle choices in preventing chronic diseases and highlights the potential cost savings and improved quality of life that can result from promoting better habits through the healthcare system.
To extend your life, consider adopting these eight lifestyle changes:
1. Eat a healthy diet.
2. Avoid smoking.
3. Prioritize quality sleep.
4. Engage in regular physical activity.
5. Manage stress effectively.
6. Practice moderate drinking habits.
7. Stay clear of opioid addiction.
8. Cultivate positive social relationships.
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