The average life expectancy in the United States is currently 81.1 years for women and 75.8 for men.1 We know more about health and wellness than ever before — and have the ability to significantly impact our longevity and wellbeing. Get going with these healthy habits to make a difference in the quantity and quality of your years ahead.
Eat healthy
Eating a healthy diet has significant benefits, including building strong bones, preventing disease, protecting the heart and boosting mood. It also reduces your risk of an early death by keeping cancer, cardiovascular illness, respiratory and neurodegenerative diseases at bay for a longer time.2
One of the most impactful diets for health and longevity is the Mediterranean diet, which emphasizes nutrient-dense whole foods. At its core are plant-based foods; healthy fats (olive oil, nuts); moderate dairy, fish and poultry; and minimal red meat and sugar. Numerous studies show that the Mediterranean diet reduces the risk of heart disease, lowers blood pressure, reduces risk of diabetes, support brain health and longevity and aging.3
Exercise
It’s a well-known fact that regular exercise is good for your health and well-being. Regular exercise lowers your chances of heart disease, stroke, diabetes, cancer and depression.
But how much is enough? A recent large-scale study found that “any combination of medium to high levels of vigorous (75 to 300 minutes per week) and moderate physical activity (150 to 600 minutes per week) can provide nearly the maximum mortality reduction.”4
That’s a great reason to get moving. Plus exercise can be fun and is great way to socialize. And while weight management is important, a recent study showed that when it comes to living longer, staying active may matter far more than a person’s weight. The study found that aerobically fit people significantly reduce their risk of premature death.5
Get quality sleep
Everyone loves a good night sleep. It not only makes you feel better, it’s also important to your health and longevity. When you’re sleeping, your body is healing and restoring itself. The immune system repairs muscles and injured tissues. Memories are being processed and stored, glands and tissues are secreting essential hormones and so much more.6
Most people need at least seven hours of sleep to wake up refreshed. Some need more. Studies show that not enough sleep leads to adverse effects like higher blood pressure and blood sugar.6 So, seek help if you aren’t able to get enough sleep.
Eliminate unhealthy habits
Everyone knows that smoking is bad for your health. It makes you age faster, and it causes heart and lung diseases. People who smoke have a shorter life expectancy than those who don't. Quitting smoking at any age has health benefits, no matter how long or how much you have smoked. Quitting reduces the risk of premature death and can add as much as 10 years to your life.7
Drinking too much alcohol also poses significant health risks. It’s associated with risks of developing many diseases such as liver disease, heart disease and different types of cancers, as well as mental health and behavioral conditions like depression, anxiety and alcohol disorders.8 So, perhaps, to help you unwind at the end of the day, opt to get some fresh air instead of going to happy hour.
Live with purpose
Living a fulfilling and purposeful life is linked to both longevity and quality of life in older adults.9 Of course, purpose means different things to different people. It could mean volunteering, learning a new skill or hobby, taking care of family, or myriad other things.
So how can you create a purpose-filled life? Find your reason for being; find community; be the change in the world/volunteer; stay engaged with others.
Be optimistic
Growing bodies of research point to optimism as a key to physical and mental wellbeing — and longevity. One study noted that optimists tend to live, on average, 11 to 15% longer than pessimist and have an excellent chance of living to 85 or older.10
Optimism is like a muscle; it can be trained to become stronger through positive thoughts and gratitude. Get into a more positive mood by surrounding yourself with positive people, eliminating negative self-talk and practicing gratitude.
