It’s not about filling your years with life, but filling your life with years. As an aspirant for longevity, you might be wondering how to make your life longer.
Fortunately, science provides an array of solutions to extend our life spans and ensure we live healthier, happier lives. Here, we delve into 8 habits that might add a significant number of years to your life — possibly even 20 years or more.
1. Soak up the Sun
Sunlight plays a pivotal role in our overall health. It prompts our skin cells to produce vitamin D — a nutrient crucial for a range of vital functions such as bone growth, involuntary muscle contractions, and the conversion of blood glucose into energy. A deficiency in vitamin D can lead to a range of health problems, including an increased risk of fractures, heart disease, type 2 diabetes, and osteoporosis.
According to research, approximately half of adults with low vitamin D levels aren’t getting enough sun. Aim for at least 15 minutes of sun exposure each day to maintain healthy vitamin D levels. During this time, remember to protect your skin with sunblock or clothing to prevent damage from harmful UV rays.
2. Nurture Your Relationships
Believe it or not, your social network has a significant impact on your longevity. Studies suggest that people with strong social connections tend to live longer than those who are isolated. The reasons behind this are multifaceted — individuals in positive relationships are less likely to take risks and more likely to take care of their health. Moreover, having people around you reduces stress, which can have a positive effect on your lifespan.
A study in the journal PLoS Medicine reported that individuals with robust social relationships had a 50% lower risk of premature death compared to those who didn’t. This makes nurturing your relationships an essential part of the quest for a longer life. We’ll talk a bit more about this shortly.
3. Embrace Regular Exercise
Exercise is a well-known contributor to longevity. Regular physical activity has been linked to a longer life span, with people who exercise regularly living up to 6.9 years longer than those who don’t. The key is consistency — make exercise a daily habit, even if it’s just for 20 minutes.
Research has shown that it’s more important to exercise consistently year after year than to engage in sporadic bouts of intense exercise followed by periods of inactivity. By making physical activity a regular part of your routine, you increase your physical health and, consequently, the chances of living a healthier, longer life.
4. Practice Good Dental Hygiene
Flossing your teeth daily might seem like an odd way to extend your life, but it can make a significant difference. Good dental hygiene prevents gum disease, thereby stopping harmful bacteria in your mouth from entering your bloodstream. These bacteria can cause damage to the heart and other vital organs, potentially leading to premature death. Therefore, don’t underestimate the power of a good flossing routine — it could add years to your life!
5. Enjoy a Healthy Love Life
Engaging in regular sexual activity can also increase your life expectancy. Sex is known to improve overall well-being, which may motivate individuals to take better care of their health. A study published in the British Medical Journal revealed that men who had a high frequency of orgasms had a 50% reduction in mortality risk.
Furthermore, a study published in the Journal of Applied Gerontology found that individuals who held sex-positive beliefs were 78% more likely to live to the expected life expectancy. So, cultivating a healthy and enjoyable love life can be a fun way to add more years to your life!
6. Opt for a Plant-Based Diet
A plant-based diet has been linked to longer life spans. By opting for a balanced diet rich in fruits, vegetables, whole grains, and legumes, you can reduce your risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. A study published in JAMA Internal Medicine found that individuals who practiced vegetarianism lived up to 10 years longer than those who ate meat. So, embracing a plant-based diet could be a step towards a longer life.
7. Manage Your Stress Levels
Chronic stress and anxiety can have a detrimental effect on your life expectancy. Long-term stress elevates cortisol levels in your body, leading to anxiety, depression, high blood pressure, and heart disease. To mitigate the impact of stress, try incorporating mind-body therapies such as mindfulness meditation, yoga, and deep breathing exercises into your routine.
8. Limit Screen Time
Too much TV time can have negative effects on your health and life expectancy. A prolonged sedentary lifestyle can lead to weight gain and chronic back and neck pain. Moreover, excessive TV watching can prevent quality social interaction and contribute to anxiety and depression. Therefore, to extend your life span, consider reducing your screen time and engaging in more active pastimes.
A Couple More Tips
Avoid Unnecessary Risks
Taking unnecessary risks can shorten your life span. For young people, the leading causes of death are accidents, injuries, and violence. As we age, certain risk behaviors correspond to a significant loss of life years. These include prolonged sitting, high blood pressure, chronic underweight, smoking, alcohol abuse, physical inactivity, and type 2 diabetes. By avoiding these risk behaviors, you can increase your chances of living a longer life.
Regular Health Check-ups
Regular health check-ups are crucial for longevity. Frequent screenings can help detect diseases early, increasing the chances of successful treatment and uninterrupted good health over the long term.
How Sociality Extends Your Life (A Case Study)
In point 2 above we discussed how nurturing your relationships can have an impact on longevity. Research has shown that people who have strong social connections and engage in social activities tend to live longer and have a better quality of life. So, if you want to increase your lifespan expectations, it’s time to start being more social!
Take Silanus, a town in Sardinia, Italy for example. It’s been found that the people there live longer than average, and one reason for this might be their strong sense of community. They’re always getting together for shared meals, religious ceremonies, and community events. This social connectedness has been linked to a lower risk of chronic diseases and a longer lifespan.
But that’s not all. Being social can also help you stay sharp as you age. Studies have shown that people who maintain strong social connections throughout their lives tend to have a slower decline in physical and cognitive function as they age. So, if you want to stay independent and keep your quality of life in your later years, it’s important to stay social.
So, let’s make an effort to stay connected with our loved ones and communities. Whether it’s getting together for a barbecue, joining a club, or volunteering, there are plenty of ways to be social and reap the benefits of a longer, healthier life.
Conclusion: How to Make Your Life Longer
While it’s impossible to predict exactly how long we will live, adopting healthy habits can significantly increase our chances of living a longer, healthier life. By taking steps to move toward the healthiest diet possible, physical activity levels, social relationships, and stress management skills, we can potentially add years to our lives. So, if you’re wondering how to make your life longer, start by making small changes today — the benefits will add up over time.
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