These eight habits could add 24 years to your life, study says

It is impossible to know exactly how long you will live. Our life expectancy is influenced by a huge myriad of factors, some of which are beyond our control.

However, we can also make conscious choices to improve our chances of living longer through our lifestyle habits.

Some of these are pretty obvious, such as avoiding smoking and alcohol, as well as eating a healthy diet.

Now researchers have actually pinpointed specific lifestyle choices that could extend your life expectancy by as much as 24 years.

A study, by the American Society of Nutrition, involving more than 700,000 people in the US, found that people who adopt eight healthy lifestyle habits by middle age can expect to live substantially longer than those with few or none of these habits.

These habits are:

• Being physically active
• Being free from opioid addiction
• Not smoking
• Managing stress
• Having a good diet
• Not regularly binge drinking
• Having good sleep hygiene
• Having positive social relationships.

According to the results, men who have all eight habits at age 40 would be predicted to live an average of 24 years longer than men with none of these habits.

For women, having all eight healthy lifestyle factors in middle age was associated with a predicted 21 additional years of life compared to women with none of these habits.

One of the study authors Xuan-Mai T Nguyen, a medical student at Carle Illinois College of Medicine, commented: “We were really surprised by just how much could be gained with the adoption of one, two, three, or all eight lifestyle factors.
“Our research findings suggest that adopting a healthy lifestyle is important for both public health and personal wellness.

“The earlier the better, but even if you only make a small change in your 40s, 50s, or 60s, it still is beneficial.”

However, adopting these habits may be easier said than done. Health and wellbeing expert Richard Smith-Bernal, founder of The Juice Smith, spoke with Express.co.uk to share how to stick to them.

Exercise

According to Richard, the trick is to discover activities that you genuinely enjoy.

“Instead of investing in a gym membership that you might never use because you dislike exercise machines, explore other options,” he said.

“Perhaps you find joy in rock climbing or participating in a local sports league. If you're a fan of audiobooks or podcasts, why not combine your exercise routine with a leisurely walk or run around your neighbourhood while catching up on your favourite listens?”

Opioids

This one may seem obvious or completely avoidable, but with opioid epidemics sweeping through communities over the past decade, it’s becoming more challenging to avoid.

In fact, most who get swept up in an opioid addiction initially start on benign prescribed opioid-based painkillers for medical reasons.

Richard said: “Don’t take any prescription from your doctor lightly. Talk with your doctor about the risks of opioids and find a plan that balances your need for pain relief with the dangers at hand.

“And if you find yourself having a hard time getting off the prescription, seek help - the earlier, the better.”

Smoking

The health community has been in agreement for decades about the dangers of smoking.

But with the emergence of e-cigarettes or vapes, there’s a new way of smoking that has been marketed as “safer” than traditional cigarettes.

However, many vapes still contain tobacco and other harmful chemicals that you inhale directly into your lungs.

“E-cigarettes are not the solution to a smoking problem,” Richard said. “Talk to a doctor about other ways to ease off of a nicotine addiction that don’t include harming your lungs.”
Stress

Managing stress is essential for maintaining good health, as constant stress can strain the body and increase your risk of disease.

Richard said: “The good news is that many habits that promote overall well-being are also great for reducing stress.

“Healthy eating, regular exercise, positive social interactions, and getting enough sleep are all critical components of stress management. By adopting these habits, you're improving your health and actively reducing stress levels in both your mind and body.”

Diet

Maintaining a healthy diet is about finding balance. Instead of focusing on restriction, shift your mindset towards adding more nutritious foods.

He said: “Start by incorporating an additional vegetable into your daily meals this week. Then, gradually introduce a new type of seed or nut the following week.

“After that, incorporate another superfood fruit into your diet.”

He added: “Remember, it's okay to indulge occasionally, so don't be too hard on yourself if you slip up. The key is to strive for balance and consistency in your eating habits.”

Binge drinking

The UK Government defines binge drinking as six drinks for women and eight drinks for men.

To avoid this, Richard recommended finding alternative ways to socialise without relying on alcohol is key.

He said: “With alcohol being such a prominent part of our culture, many underestimate the strong connection it has to chronic disease. It’s never too late to reevaluate your relationship with alcohol.”

Sleep

Getting quality sleep can be challenging, especially when balancing work, social activities, and other commitments.

Establishing a winding down routine can help you gradually transition away from technology as bedtime approaches.

“By reducing your exposure to blue light and minimising stimulation, your body can naturally ease into a state of drowsiness earlier, leading to a more restful and rejuvenating sleep,” Richard said.

Positive social relationships

Building and maintaining positive social relationships throughout life is crucial for our wellbeing.

Loneliness can have severe consequences for both physical and mental health, including increased stress, depression, and even a higher risk of certain chronic illnesses.

Richard added: “Fortunately, there are many ways to combat loneliness and cultivate meaningful connections with others.

“One option is volunteering your time and skills to help others in your community. Volunteering not only allows you to make a positive impact but also provides opportunities to meet like-minded individuals who share your interests and values.

“You can also discover other social activities in your community, such as local sports leagues or art classes.”