Gaby
While we may be living longer than our ancestors, it often feels like longevity is a lottery win. Our genes, the building blocks of our bodies, can predispose us to a range of diseases, including heart disease, cancer, and dementia. However, experts say that by making even simple changes to our daily routines—like increasing our intake of legumes and flossing our teeth—we can extend our lives by years. Simple actions, such as doing ten minutes of daily exercises, enjoying art, or breathing in fresh air at a park, also play a significant role. The Dailymail has highlighted some straightforward actions that research suggests can help you live longer.
Eat More Vegetables
This may seem obvious, but maintaining a healthy and balanced diet is crucial for staying slim and avoiding various diseases, and it could add at least another ten years to your life. A 2022 study published in PLOS Medicine claims that incorporating more beans, peas, and lentils into your diet while reducing red meat consumption can extend your life by decades. Researchers found that making dietary choices rich in lentils and beans at the age of 20 could increase life expectancy by over ten years for average women and thirteen years for men.
According to the researchers, a healthy diet also lowers the likelihood of cardiovascular diseases. They concluded that, in addition to legumes, consuming whole grains and nuts while reducing red and processed meat intake contributes to these positive outcomes.
Take Time to Appreciate Beauty
Regular visits to art galleries, museums, and theaters are also linked to a longer life. A 2019 study published in BMJ found that the more time people spend engaging with art, the lower their risk of early death. Even dedicating a little time to painting or listening to your favorite music can make a difference.
Researchers from University College London reached their conclusions by studying data from over 6,000 English adults aged 50 and older. They tracked the number of gallery visits, theater outings, and concerts attended since the study began in 2004, monitoring participants for an average of 12 years. After accounting for economic and social factors, as well as health indicators, the scientists discovered that even those who visited a theater or art gallery just once or twice a year had a 14 percent lower risk of premature death compared to those who never attended.
Spend Time Outdoors
Enjoying fresh air and spending time in nature is a simple way to add years to your life. Being outdoors (like in a park) reduces stress, boosts self-esteem, and improves mood. Additionally, walking outside encourages us to be more active overall, which positively impacts physical health. Researchers from Harvard T.H. Chan School of Public Health state that green spaces can increase human life expectancy. In a study analyzing data from 100,000 women aged 53 to 81, scientists found that those living in areas with green spaces had a 12 percent lower risk of early death from all causes, except for accidents, compared to those who did not live in such areas. The researchers concluded in a 2016 study that green spaces contribute to healthier, longer lives due to various factors, including increased opportunities for physical activity, enhanced social engagement, improved mental health, and reduced exposure to harmful elements like pollution.
Enjoy a Cup of Your Favorite Beverage
Your morning drink could be the secret to a long life, but you’ll have to choose between green tea or coffee. According to a study published in the European Journal of Preventive Cardiology in 2020, drinking green tea at least three times a week leads to a longer and healthier life. Researchers analyzed the health status and habits of 100,902 participants in China who had no history of heart attacks, strokes, or cancer, finding that tea drinkers had better health outcomes. Tea enthusiasts had a 20 percent lower risk of heart disease and stroke. So, taking ten minutes for a cup of tea might just be the key to a healthy, long life. Green tea is rich in polyphenols, which protect against cardiovascular diseases and their risk factors, including high blood pressure.
There’s also great news for coffee lovers! A study involving nearly 450,000 Britons aged 40 to 69, published in the European Journal of Preventive Cardiology last year, showed that consuming any amount of coffee reduced the risk of early death. The best results were found among those who drank two to three cups a day, with a 4, 27, and 11 percent lower likelihood of death for those consuming decaffeinated, ground, and instant coffee, respectively.
While most coffee enthusiasts crave caffeinated beverages, the authors of the study suggested that other biological components of coffee may contribute to this protective effect. Chemicals in coffee are believed to combat inflammation and boost metabolism. Other experiments have shown similar results: 170,000 Britons aged 50 and older who drink two to four cups of coffee daily have nearly a one-third lower risk of death from various causes.
Connect with Friends
Spending time with friends or even just texting them can extend your life and enhance your health. At least, that’s what numerous studies suggest. Experts believe that spending time with loved ones reduces stress and encourages people to be more physically active, which has many health benefits. Even a phone call to a loved one has its advantages.
Researchers from the West China Hospital of Sichuan University conducted a long-term study examining data from 28,563 Chinese individuals, who were surveyed about their communication habits: information was collected in 2002, 2005, 2008, 2011, and 2014. Findings published in the Journal of Epidemiology & Community Health showed that older adults who communicated daily, weekly, or even monthly had a better chance of living longer than those who did not communicate at all. Meanwhile, a study published in the Aging Journal in 2013 indicated that social isolation could age a person even faster than smoking. Harvard research also confirmed that positive relationships with friends can help preserve our health and contribute to a longer life.
Alcohol – in Moderation
It’s no surprise that excessive alcohol consumption is harmful to our liver and heart. However, a closer examination of the issue also shows that being completely abstinent isn’t the best choice either. An evening glass of beer or wine can be beneficial for your health.
Experts found that moderate alcohol consumption reduces the risk of rheumatoid arthritis. This was stated in a Swedish study published in 2012. Researchers determined that the risk of developing rheumatoid arthritis decreased by 37 percent among women who consumed less than four glasses of alcohol per week (equivalent to about three and a half pints of beer or glasses of wine weekly). During the study, this data was compared with information from participants who drank less than one glass of beer or wine per week and those who never drank at all.
According to a study published in Nature in 2022, involving 430,016 adults, moderate alcohol consumption may also extend your life. It was found that men who drink no more than one glass of wine a day could increase their life expectancy by nearly a year compared to those who do not drink at all. However, moderation was key: the experiment clearly showed that those who consumed more than one glass a day could lose about seven years of life.
Avoid Stress
Happy people don’t just seek a more pleasant life; detailed studies show that they also live longer and healthier than their unhappy peers. Specialists from the University of Illinois found that a positive outlook on life, along with the absence of stress and depression, contributes to longevity. They reached their conclusions after reviewing over 160 studies involving humans and animals published in 2011 in the journal Applied Psychology: Health and Well-Being. During laboratory experiments on humans, scientists also discovered that a positive mood can lower stress-related hormone levels, enhance immune function, and help the body recover more quickly from stressors.
Stay Active
The benefits of regular physical exercise are no secret, but many people with busy schedules find it challenging to stay fit. What may still be news to many is that even small activities can significantly impact our health. Exercise helps people maintain a healthy weight, strengthens bones and muscles, and reduces the risk of cardiovascular diseases.
Research shows that you don’t need to spend hours sweating in the gym; even a brief workout can provide some benefits. According to findings from a study published in JAMA in 2022, increasing your heart rate for just ten minutes a day may be enough to extend your life. American researchers concluded that if adults aged 40 to 85 engaged in just 10 minutes of moderate to vigorous physical activity daily, it could prevent 110,000 deaths each year in the country. But it’s not just about running or gym workouts. You can also opt for a brisk ten-minute walk, mowing the lawn, rollerblading, or dancing.
Use Dental Floss When Brushing Your Teeth
Everyone gets only one set of adult teeth, and using dental floss can significantly impact your life. This tool removes plaque—the primary cause of gum disease. However, according to scientists at Harvard Medical School, preventing gum disease also protects against heart disease. They found that gum disease can trigger chronic inflammation as the body reacts to the constant presence of plaque on the teeth.
Chronic inflammation is considered a leading cause of atherosclerosis—a condition where fatty deposits accumulate in the arteries (unrelated to dental plaque). Meanwhile, a study among people over 80, published in the Journal of Aging, showed that those who did not use dental floss had a 30 percent higher risk of death (averaging nine years earlier). However, scientists still do not know exactly how gum disease affects longevity. Other unrelated factors, such as smoking or poor diet, may explain this connection. There’s also a possibility that people who regularly use dental floss are more likely to take care of their health in other ways.
