In her celebrated poem Wild Geese, Mary Oliver asks, “What will you do with your one wild and precious life?” If you’re here, I’m reasonably confident that part of your answer would be “make it longer.” Extending your life gives you more time for what you love.
You might be curious about longevity because you want to see your great-grandchildren grow up. Or you may want more time to soak up the world. Whatever the case, certain habits boost your chances. But what are they?
When I first became interested in longevity, I was overwhelmed by the endless amount of information available. There were supplements with names I couldn’t pronounce, cold showers, carnivore diets, plant-based diets – the list goes on. But after many years of in-depth research, I realized that the essential building blocks of a long and healthy life are pretty simple.
You’ll learn three scientifically backed habits that extend your life expectancy in this article. Don’t let unnecessary mistakes hold you back from a long and healthy life.
Keep Moving
We all know that exercise is good for us. But does it extend your life expectancy?
A study of over one-hundred-thousand people published by research journal JAMA reported that the more you exercise, the better your longevity. And there’s no limit to the benefits. Surprisingly, JAMA’s researchers discovered that exercise was as notable as avoiding well-known mortality risks like smoking.
Equally as important as exercising is not sitting still for extended periods. Humans are built for movement, but our modern lives often go against our physical needs. Researchers at BMC Public Health found that increased exercise and reduced sitting time combine to improve the chance of self-reported good health.
So, make sure to take breaks from sitting and go for a walk or find a short workout you enjoy.
Eat Your Greens (and Fruit)
Parents everywhere are right. You should eat your greens!
Plants are loaded with antioxidants that fight damaging free radicals in our bodies. Research has linked an excess of free radicals to illnesses including cardiovascular disease (affecting the heart and veins) and cancer.
What’s more, bioactive compounds from plants may slow down the aging process. For example, flavonoid apigenin found in spinach, artichokes, and parsley may have anti-cancer properties. In addition, research published by The Lancet discovered that another flavonoid called fisetin, which is abundant in strawberries, shows antiaging properties.
Eating more fruit and vegetables can significantly lower your risk of mortality. A British Medical Journal meta-analysis examined previous research on health to uncover insight into how fruit and vegetables affect our longevity. The findings suggest that eating five servings of fruit and vegetables per day is optimal. Higher quantities didn’t show any further health benefits.
Think of this as an addition, not a restriction, and start small. Remember that the more variety in your diet, the better your chances of consuming a range of health-promoting compounds.
Build A Strong Social Circle
Supportive relationships help us to feel loved and reduce stress. Humans are wired for social connections. Social intimacy releases the uplifting hormones oxytocin, serotonin, and dopamine into your bloodstream. And having a solid support system may increase survival by 50%, according to one meta-analysis.
Introverts, don’t despair! Just four close relationships are enough to reap the gains from social interaction. Even better, both dogs and cats may have a positive effect on life expectancy.
However, it’s crucial to avoid high-conflict relationships that increase stress. Destructive relationships can harm health. In addition, relationships that reinforce poor habits like drinking alcohol or dieting excessively undermine well-being.
Therefore, carving out the time to strengthen relationships with people who make us feel good is a valuable foundation for longevity.
Conclusion
Habits are the building blocks of our lives. Deciding to move more, eat better, and develop nourishing relationships can extend your life.
Start one by one incorporating these practices into your day. And don’t be too hard on yourself. Stress isn’t good for longevity.