There are many venomous snakes in America. Rattlesnakes, copperheads, and coral snakes are well-known examples. If you value your life, you’ll do everything you can to avoid them. 

Knowing what not to do is often just as important as knowing what to do. And this is particularly true when it comes to improving longevity. Just like avoiding deadly snakes. 

In this article, you’ll learn ten things that decrease life expectancy. We’ll cover a broad set of topics, from  foodto mental well-being.mindset and more. 

Smoking

Everybody knows that smoking is a harmful habit. But it’s easy to forget just how bad it is.

sorry How many years does smoking take off your life? One study reported that every cigarette an average person smokes cuts eleven minutes off their life. For a ten-cigarette-a-day smoker, that works out as losing a month every year. 

Another study found that starting smoking young and smoking about twenty cigarettes a day reduces life expectancy by ten years for women and eight years for men. 

However, it’s not all bad news—giving up smoking can reverse most of the damage. And the sooner, the better. Quitting by thirty-five puts your longevity almost in line with never-smokers. 

Drinking Excessively 

Humans started drinking alcohol tens of millions of years ago. And unlike cave dwelling, spear hunting, and other ancient activities, it’s still popular. 

While some research suggests that drinking small amounts of alcohol (usually characterized as one drink a day) might benefit some, there are risks to drinking alcohol in excess.

But what is considered long-term heavy drinking? One study defined excessive drinking as consuming more than fourteen alcoholic drinks for women and twenty-one for men on average per week. The researchers found that heavy drinkers increased their risk of dying by 31%. Additionally, drinking more than five drinks in one sitting at least once a month raised mortality risk by 51%. 

Sitting Too Long

“Can sitting kill you?” sounds like a ridiculous question. But nights spent watching Netflix and working in your comfy office chair may be causing you harm.

One study found that the longer somebody spends sitting per day, the higher their mortality risk. 

To offset the negatives of sitting, adding light or moderate-intensity exercises like walking to your day is recommended. 

Fried Food 

Few things make your mouth water more than potatoes crisping in a pan. But is fried food bad for you?

One study observed how eating fried potato products like fries and chips affected adults’ health. They found that people who ate two or more servings of fried potato products a week doubled their mortality risk compared to those who rarely ate potato products.

And it wasn’t because of the potatoes—participants who ate potatoes that were cooked in other ways (like boiling) didn’t shorten their lives. 

Processed Food

It’s not your fault. Highly processed foods are addictive because they contain refined carbohydrates that activate the reward centers in your brain. 

One study defined ultra-processed foods as “mass-produced and packaged snacks, sugary drinks, breads, confectioneries, ready-made meals, and processed meats.” The researchers discovered that eating 10% more ultra-processed foods raised participants’ mortality risks by 14%. 

What’s more, choosing whole foods like nuts, beans, unprocessed meat, fruit, and vegetables, instead of processed foods might add ten years to your life. 

Red Meat

The average American eats 111 pounds of red meat per year. But it might not be doing any good.

One study suggests that swapping out one portion of red meat a day for another protein source, like fish, poultry, nuts, or beans, could reduce an individual’s mortality risk by 7 – 19%. The study found that eating red meat increased the risk of death from cardiovascular disease and cancer. 

Another study found that every half serving of red meat per day increased mortality risk by 10%.

Bad Relationships

Being in a negative relationship is difficult, whether with a friend, partner, or family member. But you might not have considered how these challenging relationships affect your longevity. 

Healthy relationships and a strong community help you live a longer and happier life. On the other hand, research has found stressful relationships shorten lifespans. For example, relationships built upon sharing bad habits, like drinking too much, harm longevity. 

Additionally, painful relationships often lead people to take up unhealthy habits as a coping mechanism which can impact health. Providing care for a loved one can also take a toll on your long-term health, so reach out for the support you need when caring for others.

Suppressing Emotions

Everyone experiences negative emotions from time to time. But there’s a distinction between people who store up their negative emotions and those who express them. 

One study investigated how suppressed emotions affect health. Over 12 years, participants filled in a survey including an emotional suppression scale. Participants with higher emotional-suppression scores had a 35% higher mortality risk. 

But can suppressing negative emotions cause cancer? The study found that participants who often repressed their feelings were 70% more likely to die from cancer and 47% more likely to die from cardiovascular disease than more expressive individuals. 

Poor Sleep Habits

Sleep is an essential human process. But is there a relationship between sleep and longevity?

The answer is yes. Sleeping too little or too much shortens your life. One study found that sleeping less than five hours a night increased mortality risk by 65%, while sleeping more than nine hours a night increased it by 25%. However, there is some good news—if you undersleep during the week, you can catch up on weekends to repay your weekday sleep debt.

It’s also vital that you get good quality sleep because poor or very poor sleep quality increases mortality risk by 75% in older adults. 

Stress

  • Stress has a profound effect on your mind and body. It increases your risk of becoming mentally and physically ill and takes a toll on your mental resilience, eroding self-control and ability to regulate emotions. 

The consequences of extreme stress can reduce life expectancy by over two years. In addition, one study found that people with lower incomes are more at risk from stress and more likely to have shortened lives due to its adverse effects. 

However, developing your emotional regulation might protect you from the worst effects of stress. 

Final Word

If you want a longer life, knowing what to avoid can be just as important as knowing what positive action to take. Unhealthy food, habits, and mindsets prevent you from living a longer life.

But don’t put too much pressure on yourself. Every bit of progress counts. Small changes that are maintained over the long term are best.