Imagine extending your life just by making a few simple, personal changes. Quitting smoking, staying active, managing stress, and eating a nutrient-rich diet are some of the powerful habits that can make a real difference. Sounds almost too good to be true, right? Yet, a groundbreaking study by researchers at the Veterans Affairs Million Veteran Program, presented at the NUTRITION 2023 conference, reveals that eight specific habits can boost your life expectancy significantly. This research, conducted with data from over 719,000 U.S. veterans aged 40 to 99 years, underscores the extraordinary impact that our daily choices have on how long, and how well, we live.
Study Overview
The study analyzed data from over 719,000 veterans to determine the impact of eight lifestyle factors on mortality risk and life expectancy. The findings reveal a simple truth: adopting these habits can dramatically increase both the length and quality of your life.
These insights can help Young By Choice readers make informed decisions to live longer, healthier, and more vibrant lives.
1. Never Smoke
If there is one choice that can make a massive difference in your health, it’s quitting smoking. Smoking dramatically increases your risk of heart disease, lung cancer, and other chronic illnesses. The study highlighted that smokers have a significantly higher risk of mortality. Quitting before the age of 40 cuts your risk of death by 90%, but even if you’re over 40, quitting now will still provide substantial benefits. Let this be the nudge you need to take control of your health and quit smoking today.
2. Regular Physical Activity
Regular movement is one of the most effective ways to boost your life expectancy. You don’t need to train for a marathon or become a gym enthusiast to see the benefits. What matters is consistency. This study found that low physical activity is one of the biggest risk factors for early death. Find an activity you love—whether it’s brisk walking, yoga, dancing, or cycling—and make it a regular part of your life. Even light stretching or chair exercises can be beneficial for beginners or those with limited mobility. Aim for 30 minutes a day, five days a week, and remember: anything is better than nothing.
3. Limit Alcohol Consumption
Minimal or no alcohol consumption is best for a longer life. Even moderate drinking increases your risk of several health issues. The study found that those who abstained from alcohol lived longer than those who indulged regularly. If you do drink, moderation is key—try to keep it to fewer than four drinks per day. The best choice? Consider cutting alcohol out of your life altogether.
4. Prioritize Restorative Sleep
Getting 7 to 9 hours of sleep every night isn’t just about feeling refreshed—it’s about extending your life. Poor sleep is linked to a higher risk of disease and early death. If you struggle to get enough sleep, consider creating a bedtime routine: turn off screens an hour before bed, lower the lights, and read a book or listen to calming music. Good sleep hygiene can be the game-changer you need for better health.
5. Eat a Nutrient-Rich Diet
What you eat is a cornerstone of how you feel, perform, and ultimately, how long you live. The study emphasized the importance of a plant-based diet rich in whole grains, fruits, vegetables, nuts, and legumes. This kind of diet was linked to better longevity and health. Make simple, practical changes: replace refined carbs with whole grains, incorporate leafy greens into each meal, and avoid processed foods. The goal isn’t perfection but improvement—small changes can have a big impact.
6. Manage Stress Effectively
We all know that stress is part of life, but chronic stress can take a heavy toll on your health. The study showed that effectively managing stress was key to living longer. Practices like mindfulness, meditation, yoga, or even deep breathing exercises can help you lower stress levels. Other great stress relievers include spending time in nature, journaling, or spending time with loved ones. Find what works for you, and make it part of your daily routine.
7. Build Strong Social Connections
Humans are inherently social beings, and maintaining strong relationships can greatly impact your life expectancy. The study found that loneliness is linked to shorter lifespans, while those with solid social bonds enjoy greater longevity. Set aside time each week to connect with friends and family. Join a club, participate in group activities, or reach out to an old friend. Small efforts to nurture relationships can add years to your life.
8. Avoid Opioid Use Disorder
Opioid use disorder is a growing concern and has severe impacts on health and longevity. Chronic opioid use can impair cognitive function and significantly increase the risk of accidents and mortality. If you’re experiencing chronic pain, consider speaking with a healthcare professional about alternative treatments that don’t involve opioids. Avoiding opioid use can be a crucial step in protecting both your health and well-being.
Impact on Life Expectancy
The study found that adopting these lifestyle choices can significantly increase life expectancy:
Men who adopted all eight habits by age 40 could live an average of 24 years longer than those with none of these habits.
Women who adopted all eight habits by age 40 could live an average of 23 years longer than those with none of these habits.
Mortality Risk Reduction
Veterans who adopted all eight habits reduced their risk of death by 13% compared to those who did not adopt any habits. The more habits adopted, the greater the reduction in mortality risk:
Adopting 1 habit: Reduced risk by about 26%
Adopting 4 habits: Reduced risk by about 57%
Adopting all 8 habits: Reduced risk by about 87%
The key takeaway here is that even small changes can have a big impact, and the more positive habits you incorporate, the better your chances of living a longer, healthier life.
Age and Adoption of Habits
The benefits of these lifestyle changes are most pronounced when they are adopted early, but it’s important to remember that it’s never too late to make positive changes. Small changes even in your 40s, 50s, or 60s—such as taking daily walks or adding more vegetables to meals—can still have a meaningful impact on your health and longevity. It’s about taking one step at a time, making the best choices today for a healthier tomorrow.
Conclusion
These eight habits are simple yet powerful tools for extending your life and improving the quality of those years. By taking action today—whether it’s getting moving, eating more nutritious foods, managing your stress, or connecting with loved ones—you have the power to stay Young By Choice. Remember, it’s not about perfection; it’s about progress. Embrace these habits and enjoy the journey to a longer, healthier life.
Your future health is shaped by the choices you make today. By taking even small steps towards healthier habits, you can rewrite your own story and live a longer, more fulfilling life.” — Young By Choice
References
Veterans Affairs Million Veteran Program, presented at NUTRITION 2023 conference
Observational studies on smoking, physical activity, and alcohol consumption
Medical News Today: 8 healthy habits that may add 24 years to your lifespan
