Many people believe that genetics play a major role in determining life expectancy. However, in reality, genes play only a small part—lifestyle choices and environmental factors such as diet and daily habits are the true keys to living longer.
اضافة اعلان
Below are some lifestyle strategies associated with longevity:
1. Avoid Overeating
Studies on populations known for longevity have found links between lower calorie intake and a longer life, with a reduced risk of age-related diseases.
Calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespans.
However, long-term calorie restriction may lead to negative side effects such as increased hunger, lower body temperature, and reduced sex drive.
2. Eat More Nuts
Nuts are nutritional powerhouses—rich in protein, fiber, antioxidants, and beneficial plant compounds. They’re also excellent sources of copper, magnesium, potassium, folate, niacin, and vitamins B6 and E.
Numerous studies show that nuts positively affect heart health, blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels, and even some cancers.
One study found that people who ate at least three servings of nuts per week had a 39% lower risk of early death.
Similarly, two recent reviews involving over 350,000 people showed that one weekly serving of nuts reduced the risk of cardiovascular death by 4%, while one daily serving reduced it by 27%.
3. Turmeric
Turmeric is a standout among anti-aging strategies thanks to its biologically active compound—curcumin.
Due to its antioxidant and anti-inflammatory properties, curcumin is thought to support brain, heart, and lung function, and protect against cancer and age-related diseases.
Human studies confirm that curcumin may help prevent cardiovascular disease, diabetes, inflammation, neurodegenerative disorders, and more.
4. Stay Physically Active
Just 15 minutes of daily exercise can add up to three years to your life, according to Healthline.
Additionally, each extra 15 minutes of daily physical activity may reduce the risk of early death by 4%.
A recent review found that people over 60 who exercised—even less than the recommended 150 minutes per week—had a 22% lower risk of early death.
5. Don’t Smoke
Smokers may lose up to 10 years of life and are three times more likely to die prematurely than non-smokers.
One study showed that quitting tobacco before age 40 nearly eliminates the excess mortality risks of smoking.
Quitting by age 35 could extend life expectancy by 8.5 years, and even quitting in your 60s may add up to 3.7 years to your life.
6. Prioritize Your Happiness
A five-year study found that happier individuals had a 3.7% lower risk of early death.
Another review of 35 studies concluded that happy people may live up to 18% longer than their less-happy peers.
