Invest in Yourself: 8 Simple Habits For An Extra 24 Years of Life.
As I move through my 60s, I am thinking more about longevity. That’s not quite right; I focus on healthspan. New research reveals a powerful, science-backed path to a dramatically longer and healthier life. Today, we explore 8 Habits For 24 Years.
A recent study identified eight key lifestyle habits that, when adopted by middle age, could significantly extend my lifespan.
But get this:
We’re talking about potentially living 24 years longer for men and 23 years longer for women compared to those who don’t embrace these healthy choices.
Intrigued?
Let’s explore eight habits that promote healthy longevity. Incorporate them, and you can improve your health span, regardless of age.
A New Study
Drawing on data from a massive study of over 700,000 US veterans, new research reveals a powerful, science-backed path to a dramatically longer and healthier life.
This Veterans Affairs Million Veteran Program (MVP) is a treasure trove of information, allowing researchers to explore how our genes, lifestyles, military experiences, and even past exposures can impact our health and well-being.
The latest finding from the MVP program identifies eight key lifestyle habits that, when adopted by middle age, could significantly extend your lifespan.
Xuan-Mai T. Nguyen, a health science specialist at the Department of Veterans Affairs and a fourth-year medical student at Carle Illinois College of Medicine (USA), presented the study at Nutrition 2023.
Research Findings
First, here are the eight health-promoting lifestyle habits:
The eight identified habits are:
- being physically active
- not smoking
- managing stress
- consuming a good diet
- not consuming too much alcohol
- maintaining good sleep hygiene
- having positive social relationships
- not developing an opioid addiction
Study Details – 8 Habits For 24 Years
The data, collected between 2011 and 2019, tracked participants over time, with over 30,000 passing away during the follow-up period.
Researchers used sophisticated methods to analyze this data, including “cox proportional hazard regression models” to examine death rates and “multi-lifetable methods” to calculate potential lifespans for both male and female veterans.
Veterans who embraced all eight habits enjoyed a whopping 13% reduction in death from any cause compared to those who didn’t adopt any.
The real game-changer lies in the potential lifespan increase:
The study suggests that men who adopt all eight habits by 40 could live an average of 24 years longer, while women who do the same could see a 23-year lifespan increase.
Breaking It Down – 8 Habits For 24 Years
- Healthy Body: The study highlights the importance of physical activity. Conversely, a lack of exercise and habits like smoking and opioid use were linked to a significant risk increase (2.3 to 1.45 times higher chance of death).
- Healthy Mind & Habits: While not quite as impactful as the first category, managing stress, maintaining a balanced diet, and prioritizing good sleep hygiene were all associated with a 1.2 to 1.3-fold increased risk of death if neglected. Interestingly, the study also found that a lack of strong social connections played a role, with a small (a relative five percent) increased risk of death observed in those lacking positive social relationships.
This focus on physical and mental well-being underscores the importance of a holistic approach to health.
Depression or anxiety was associated with a nearly 1.1 times increase in the chances of suffering from premature mortality.
My Take: 8 Habits For 24 Years
First, a note of caution: The researchers performed an observational study.
While the authors tried to control for confounding factors, we know there may have been some factors for which the researchers did not fully account.
Take the results with a grain of skepticism, even though they align with an increasing body of research showing how good lifestyle habits promote longevity and healthspan.
Challenges: 8 Habits For 24 Years
Many of us face challenges such as time constraints, a lack of social support, and difficulty breaking existing habits.
The last one proved challenging to be, at least in terms of improving my diet.
For those struggling to get into physical activity, try exercise snacks. For example, take a five-minute walk to the other side of your office or home every hour.
To improve your diet, include healthy foods like fruits, vegetables, and nuts. I always have pecans, walnuts, pistachios, and more nearby.
I no longer reach for candy (unless it is the occasional dark chocolate).
Exercise Snacks: 7 Tiny Workouts for Big Results
DO YOU FIND IT CHALLENGING TO SET ASIDE dedicated time for extensive exercise routines? medium.com.
Thank you for reading “8 Habits – Extra 24 Years.” How many of the eight habits do you practice? And did you remember to sign up to follow this blog? Again, thanks.
