Want to live longer and feel better while doing it?
Science reveals that small, everyday choices can add years to your life – and improve your quality of living.
Here are 18 habits backed by research that can help you stay healthier for longer.
Protect your DNA
As you age, the ends of your chromosomes (telomeres) shorten, increasing your risk of disease.
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Healthy lifestyle changes like diet and exercise can activate an enzyme that protects them. In short: good habits may slow aging at the cellular level.
Conscientious people
A decades-long study found that conscientious people – those who plan ahead, think things through, and do the right thing – tend to live longer.
They take better care of themselves and build strong relationships and careers.
Make friends
Good social relationships are strongly linked to longer lifespans.
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Dozens of studies have found that people with solid friendships tend to live longer and enjoy better mental and physical health.
Choose friends wisely
Your friends’ habits influence your own. If your close friends gain weight or smoke, your chances of doing the same increase.
The good news? Healthy behaviors are just as contagious.
Quit smoking
Stopping smoking is one of the most powerful ways to extend your life.
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Quitting by age 30 may add 10 years. Even quitting at 60 can give you three extra years. It’s never too late to benefit.
Embrace the art of the nap
Napping isn’t just relaxing – it may be life-extending.
One study found that regular nappers were 37 % less likely to die from heart disease. Naps may help reduce stress hormones and protect your heart.
Follow a Mediterranean diet
Rich in vegetables, fruits, whole grains, olive oil, and fish, this diet helps prevent metabolic syndrome – a cluster of conditions like obesity and high blood sugar that raise disease risk.
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Eat like an Okinawan
Traditional Okinawan diets are low in calories and rich in vegetables.
A unique cultural practice is eating only until you’re 80 % full. This combo once gave them the world’s longest life expectancy.
Get married
Married people tend to outlive their single counterparts, thanks to the social and economic support a relationship provides.
Interestingly, divorced or widowed individuals also tend to live longer than those who never married.
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Lose weight
Being overweight – especially around the belly – raises your risk of serious illnesses.
Slimming down, especially in the midsection, can help prevent diabetes and heart disease and extend your life.
Keep moving
Physical activity is strongly linked to longevity. Exercise reduces the risk of heart disease, stroke, cancer, diabetes, and even depression.
Just 10-minute bursts of movement, adding up to 2.5 hours per week, can make a real difference.
Drink in moderation
Moderate alcohol intake may protect your heart, but drinking too much does more harm than good.
If you already drink, stick to national guidelines. If not, there’s no reason to start.
Get spiritual
People who attend religious services often live longer.
One study found they had stronger immune systems and social networks – both key factors for better health and longevity.
Forgive
Letting go of grudges has powerful health benefits. Chronic anger is linked to heart disease, strokes, and poor lung function.
Forgiveness reduces stress, lowers blood pressure, and helps you breathe easier.
Use safety gear
Accidents are a leading cause of death, especially for young people. Safety equipment like seatbelts and bike helmets can significantly reduce your risk of fatal injuries.
Make sleep a priority
Not getting enough sleep increases your risk of obesity, heart disease, and mood disorders.
Less than 5 hours of sleep per night can increase the chance of early death. Prioritize rest to stay healthier longer.
Manage stress
While stress is inevitable, learning to manage it can improve your lifespan.
Yoga, meditation, or even just a few minutes of deep breathing daily can lower stress and improve overall health.
Keep a sense of purpose
Having meaningful activities and goals can add years to your life.
Studies show that people with a strong sense of purpose are less likely to die early or develop diseases like Alzheimer’s.
This article is based on information from WebMD.com.