6 proven healthy habits to adopt for a longer life expectancy

The average life expectancy varies around the world, and countries like Japan, Sweden, and Norway have the longest-lived populations. The inhabitants of Japan, in particular, boast an average life expectancy of 84.3 years, according to the World Health Organization. In comparison, the United States has an average life expectancy of 76.4 years, as reported by the Centers for Disease Control and Prevention.

Factors affecting life expectancy

Factors contributing to this disparity include diet, physical activity, healthcare systems, and community structures. While genetics play a role, there are certain lifestyle habits that individuals can adopt to improve their odds of living longer and healthier lives.

1. Embrace a mostly plant-based diet

Research consistently demonstrates the benefits of a mostly plant-based diet, which includes consuming less meat and avoiding processed and fast foods. Specifically, the Mediterranean diet, renowned for its emphasis on plant-based foods and minimal meat consumption, has been associated with longevity. It's recommended to include plenty of green, leafy vegetables, berries, and other phytonutrient-rich foods in your diet.

2. Take your time at meals

The relationship with food is also crucial. Cultures that promote mindful and joyful eating, where individuals take their time to savor their meals, tend to have lower rates of overeating. This practice can help reduce the risk of excess body fat, leading to a lower likelihood of various health conditions.

3. Stay physically active

Regular exercise is paramount for supporting both physical and cognitive health. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity physical activity and muscle-strengthening activities twice a week. For those with busy schedules, incorporating physical activities into everyday tasks, such as taking the stairs or walking to nearby locations, can also be beneficial.

4. Prioritize mental health and social connections

Mental health conditions, if left untreated, can lead to behaviors that decrease longevity. Additionally, social isolation and loneliness can have a significant negative impact on health. Taking steps to combat isolation, such as reaching out to others through brief phone calls, can reduce feelings of loneliness, anxiety, and depression.

5. Make sleep a priority

Prioritizing sufficient sleep is crucial for overall health and longevity. Studies have shown that a lack of sleep, especially in middle age, can increase the risk of developing dementia. While the recommended amount of sleep for adults is seven to nine hours per night, individual needs may vary.

6. Manage stress effectively

Stress management is essential for maintaining overall well-being. Employing healthy coping strategies, such as mindfulness meditation, can help reduce stress and initiate a relaxation response in the body. It's important to avoid being hard on yourself when it comes to making healthy choices consistently, as feeling guilty can also impact your health negatively.

Incorporating these habits into your daily routine can contribute to a healthier and potentially longer life. It's important to approach these changes with a balanced mindset, understanding that small adjustments over time can lead to significant improvements in overall well-being and longevity.