10 Simple Steps To Increase Life Expectancy

The people who live in this tiny island prefecture of southern Japan once had more people over the age of 100 than any other place in the world. Although modern living has changed that, we can still learn a lot about longevity from the traditional Okinawan diet. It consists of about 50% more yellow and green vegetables than other Japanese diets , as well as more meat and edible seeds. Perhaps more important is the calorie restriction of this traditional diet. Long-lived Okinawans who have been studied experienced mild but prolonged dietary restriction for about half of their adult lives.

They speculate that caregiving gives grandparents a sense of purpose, and keeps them mentally and physically active. Eating a handful of nuts five times per week can lower your mortality risk from certain diseases. People residing at higher altitudes tend to live longer, a study by the University of Colorado and the Harvard School of Global Health revealed. Of the 20 healthiest counties in America, many are in Colorado and Utah. Researchers think lower oxygen levels might cause your body to adapt in ways that strengthen your heart and circulation.

Gray matter shrinks naturally with age, but less so when people stay active. While babysitting every day is stressful, regularly watching the grands can lower your risk of dying by a third, according to a 2016 study published in Evolution and Human Behavior. That adds up to an extra five years of life, researchers say.

Small shifts can fly under your own radar, adding up to big benefits over time without causing stress in your busy world. Consistency is more important than a short-term, grand gesture. Besides, looking at what’s already working in your day-to-day routine can help you feel energized and motivated to tweak a little more in a healthy direction. A study by University of Geneva researchers found that taking the stairs instead of the elevators reduced the risk of dying prematurely by 15 percent. What’s more, a daily stair climb shaves six months off your “brain age,” according to researchers at Concordia University who performed MRI scans on 331 people ages 19 to 79.

In epidemiological studies, sleeping too little or substantially more has been shown to put people at greater risk of death. However, don’t confuse being conscientious or diligent with being neurotic about your health, a trait that may be linked to negative emotions like anxiety, anger, and depression. A simplified example might be that a neurotic person worries he might have cancer, and fearing the worst, doesn’t go to his doctor. By contrast, a conscientious person may still worry, but gets screened or tested, learns about the disease, and gets treated in a timely fashion.

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• However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy.
• On average, people lose 10% of their aerobic capacity every decade after age 30.
• Too much time in the sun can lead to an increased risk of skin cancer.
• The Norwegian researchers have used the data from their studies to create a calculator to estimate a person’s biological age; you can find it online at worldfitnesslevel.org.
• A large Australian study found that even though participants averaged 30 to 45 minutes of daily exercise, their risk of death from cardiovascular disease increased by 18% for each hour a day they watched TV.

Accidents are the third most common cause of death in the U.S. and the top cause for people ages 1 to 24. Wearing safety gear is an easy way to boost your odds of a long life. Most fatalities from bike accidents are caused by head injuries, so always wear a helmet. If you’re overweight, slimming down can protect against diabetes, heart disease, and other conditions that take years off your life.

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Research has shown that people with a high conscientious score stand out as living longer, happier, healthier lives. In this context, “conscientious” means hard-working, orderly, rule-following, and self-controlled. Although some people have a tendency to be more conscientious than others, personality can also change through experiences, relationships, and your environment. That’s right, your own genetic makeup indicates your age through the ends of your chromosomes, known as telomeres.

In a 2014 study published in the Lancet, researchers found that those with the highest sense of purpose were 30 percent less likely to die during the 8.5-year study period. Experiencing a sense of awe — such as when viewing the Grand Canyon or listening to Beethoven’s Ninth — may boost the body’s defense system, says research from the University of California, Berkeley. In a 2016 analysis of the dietary habits of more than 16,000 men and women over 23 years, those who reported eating hot peppers reduced their risk of dying by 13 percent. That’s because the body produces endorphins to reduce the heat from the capsaicin in the peppers; those endorphins also reduce pain and inflammation.

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Belly fat is bad for you, so focus on deflating that spare tire. Eat more fiber and exercise regularly sickle cell anemia to whittle your middle. An 80-year study found people who are conscientious — meaning they pay attention to detail, think things through, and try to do what’s right — live longer. They do more for their health and make choices that lead to stronger relationships and better careers.