You may already be aware that countless variables can, ranging from genetics to lifestyle choices to relationship health.
But with so many of these variables outside of our control, what modifiable lifestyle factors do we actually have control over? What actions can we take to live longer, healthier, and more vibrant lives?
Which Habits Are Most Effective for Increasing Longevity?
Please keep reading for our top recommendations on increasing life expectancy and longevity. Our recommendations focus on the biggest contributors to longevity, based on this 2018 study of the impact of healthy lifestyle factors on life expectancy.
Although the average US life expectancy was 76.4 years in 2021, instituting these healthy habits will go a long way toward helping you enjoy a full life well past that age.
Quit Smoking Cigarettes
If you’re hoping to extend your life and you’re currently smoking cigarettes on a regular basis, the first thing you should do is quit smoking. Smoking cigarettes is harmful to virtually all your organs: the heart, lungs, blood vessels, digestive system, reproductive organs, eyes, mouth, bones, bladder, and more.
That’s why cigarette smoking is a leading cause of death in the U.S., causing one in five deaths each year. But don’t give up hope—even if you’ve smoked for decades, quitting at any age can reduce these risks and potentially add years to your life.
Combine Medication and Counseling for the Best Results
The most effective method of quitting smoking involves a combination of medication and counseling. According to studies like this one: “Combined behavioral and pharmacological therapies appear to be the best approach for treating tobacco dependence.”
Nicotine replacement therapy (NRT) helps to manage physical cravings for this highly addictive substance, while counseling provides essential support and motivation. The combination of the two gives you the best chance of successfully breaking free from your addiction to cigarettes.
Maintain a Health Body Mass Index (BMI)
To start, what is body mass index, otherwise known as BMI? In the most technical terms, it’s your weight (in kilograms or pounds) divided by the square of your height (in meters or feet).
Although BMI doesn’t directly measure your body fat, it categorizes your body weight into one of four general categories: underweight, healthy weight, overweight, or obese. Maintaining a healthy weight—meaning a BMI of 18.5 to 24.9—can reduce your risk of chronic diseases like heart disease, diabetes, and certain cancers.
However, keep in mind that BMI is not a be-all and end-all. In fact, the American Medical Association recently adopted a policy recommending that BMI “be used in conjunction with other valid measures of risk such as, but not limited to, measurements of visceral fat, body adiposity index, body composition, relative fat mass, waist circumference and genetic/metabolic factors.”
What Is a Healthy BMI for Men?
A healthy BMI for men typically falls within the range of 18.5 to 24.9. However, keep in mind that BMI doesn’t account for muscle mass or body composition, so it should not be the sole metric for an individual’s health status.
What Is a Healthy BMI for Women?
A healthy BMI for men ranges from 18.5 to 24.9, but as you now know, BMI doesn’t account for body composition and should therefore be used to assess health only in tandem with factors like diet, physical activity, and more.
Stick to a Moderate-Intensity Exercise Routine
Regular exercise is one of the most important healthy lifestyle habits when it comes to extending your life and improving your overall health.
But you don’t have to choose high-intensity exercise like running or biking to enjoy the benefit of increased life expectancy. Even moderate physical activity like walking and weight lifting can make a big difference. That’s why the most recent guidelines from the Department of Health and Human Services recommend at least 150 minutes of moderate-intensity exercise per week.
Frequency, Intensity, and Type
All three of these factors—the frequency, intensity, and type of exercise—impact how beneficial your exercise routine is for your longevity:
- Frequency: Your exercise routine should be consistent—at least a few times a week.
- Intensity: Moderate- and vigorous-intensity workouts are more beneficial to metabolic and cardiovascular health than light workouts, although all exercise confers health benefits.
- Type: For maximum longevity benefits, your fitness routine should incorporate a combination of different types of exercise, including aerobic, strength, flexibility, and balance exercises. For example, aerobic exercise helps to improve heart health, while strength training increases muscle mass and bone density.
Limit Alcohol Consumption
Alcohol consumption is consistently harmful to health. This is, of course, most true for cases of high alcohol consumption—in the US, for example, alcoholism reduces life expectancy by an average of about one third.
But according to the WHO, there is no safe level of alcohol consumption. Alcohol is not only psychoactive and potentially addictive, it is also carcinogenic. To increase your life expectancy, limit your alcohol consumption as much as possible.
Zero Health Benefits at All Levels of Alcohol Consumption
According to Dr. Carina Ferreira-Borges of the WHO, “The only thing that we can say for sure is that the more you drink, the more harmful it is—or, in other words, the less you drink, the safer it is.”
Similarly, according to a 2018 study of alcohol use from 1990 to 2016 across 195 countries, “The safest level of drinking is none.”
Although past studies have looked for health benefits from the resveratrol in red wine, research shows that the negative health effects outweigh any potential benefits.
Eat a Healthy Longevity Diet
Healthy eating habits are another behavior to prioritize for longevity. But what’s the best diet for longevity? To sum it up:
- Predominantly plant-based: The majority of your diet should consist of fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Varied: Try to eat as diverse a diet as possible to ensure you’re getting the nutrients you need.
- Healthy fats: Whenever possible, choose healthy fats like those found in olive oil, nuts, and seeds, and avoid saturated and trans fats.
- Limit refined carbs: Avoid highly processed carbohydrates and added sugars to prevent insulin spikes.
- Eat meals socially: Because eating is meant to be a social activity for humans, eating with friends and family is beneficial for overall health.
- Choose foods you enjoy: Although it’s important to eat foods that are nutritious, it’s also important to choose nutritious food that you actually enjoy. Without enjoying your food, how can you realistically sustain a diet for long enough that it can actually benefit your longevity? Enjoying the food you eat also has many other documented benefits, including improved digestion, greater nutrient absorption, and higher satisfaction.
What Are the Top Five Foods for Longevity?
According to a 2023 study by nutrition researchers from Harvard, these five foods should be part of any longevity diet:
- Whole grains
- Fruit
- Non-starchy vegetables, e.g., broccoli, mushrooms, and tomatoes
- Nuts
- Unsaturated oils, e.g, olive, peanut, walnut, and sunflower oils
Curious About Your Own Life Expectancy?
Before you institute the life-extending healthy habits we described above, you may be curious about where your own life expectancy currently stands. If so, head over to the Life Expectancy Calculator to find out.
And for even more advice about what to do (and what to avoid) to improve your longevity, keep an eye on our Life Lessons section for even more posts on the subject.
