If you ask people about the factors that may affect their life expectancy, most will say that it largely depends on genetics. The reality, however, is that genes only play a small role in determining longevity; the factors that play a bigger role are diet and lifestyle.
With that in mind, let's learn more about the habits that may lead to a longer life.
- Avoid Overeating
Today, there's a lot of debate about the relationship between caloric intake and lifespan. According to studies completed on animals, if you reduce your caloric intake between 10% to 50%, you may significantly increase your lifespan. Plus, you'll be less likely to suffer from various diseases (NCBI).
Besides, restricting your caloric intake may also help you shed those extra pounds from excess fat, which can be detrimental to your health. However, research is still being conducted to find out if a long-term reduction in calories will have a positive or negative impact on your health.
- Eat More Nuts
Nuts are an ideal source of energy from food and provide plant compounds, antioxidants, fiber, and protein. Aside from this, nuts contain a host of vitamins and minerals including vitamin B6, vitamin E, niacin, folate, potassium, magnesium, and copper.
Studies show that if you eat at least 3 servings of nuts in 7 days, you can reduce your risk of premature death by 39%. So, adding nuts to your diet can help you live a longer life (NPR).
- Consume Turmeric
Turmeric is a super-herb that provides both anti-inflammatory and anti-aging properties. Curcumin, which contains these two properties, can help you maintain lung, heart and brain function. Also, turmeric may reduce your risk for several diseases, including cancer.
Animal studies completed on mice and insects have concluded that curcumin is associated with longevity in these organisms. Although no studies have been done on humans, researchers are hopeful that turmeric can produce similar results for the human lifespan.
- Get More Sun
If you want to live longer, you should consider the benefits of vitamin D. Research has proven that vitamin D helps fight disease, reduce depression, and improve bone health.
A study found that vitamin D increased the lifespan of a worm by 33%. Although sunlight is a great source of vitamin D, the typical person's lifestyle doesn't allow for adequate sun exposure to reap the benefits of vitamin D. However, just 15 minutes of sunlight per day is enough to get a sufficient amount of vitamin D (rd).- Engage in Physical Activities
Staying physically active can add years onto your life. If you don't have much time for physical activity, make sure to spend at least 15 minutes per day doing your favorite exercise. Just by adopting this habit, you can add as many as 3 years to your life. In fact, recent study found that you can reduce your risk of premature death by 22% by exercising on a regular basis.
Bottomline
If you stick to the habits listed above, you'll not only improve your health and lifestyle, but also boost your chances for greater longevity.
References:
https://www.ncbi.nlm.nih.gov/pubmed/17986602
https://www.rd.com/health/wellness/live-longer/