Most people dream of living a long and healthy life, but not everyone knows the scientifically-backed habits that can improve longevity. In this article, we will discuss 14 habits that can increase longevity and how they can be easily incorporated into daily life.

1. Get Enough Sleep

Getting enough sleep is crucial as it helps to reduce the risk of obesity, heart disease, accidents, and dementia. During sleep, the cerebrospinal fluid (CSF) that bathes your brain and spinal fluid flow in slow waves that help to clear toxins associated with increased risk of neurodegenerative disease, including Alzheimer’s disease (AD). To determine how much sleep you need, go to bed when you feel tired and wake up without an alarm.

2. Eat Enough Fiber

Eating enough fiber can reduce the risk of bowel cancer and improve the health of the friendly bacteria that live in the gut, which play an essential role in cardiovascular risk. It is recommended to eat 30 grams of fiber a day.

3. Have a Healthy Diet

A healthy diet, consisting of whole grains, fruit, vegetables, fermented food, and omega-3, can reduce the risk of chronic inflammation, cardiovascular disease, type 2 diabetes, and dementia. Therefore, these should always be included in the diet.

4. Maintain a Healthy Weight

Maintaining a healthy weight is vital to reduce the risk of overeating and obesity, which have been linked with an increased risk of cancer, cardiovascular disease, fatty liver, and type 2 diabetes.

5. Socialize Frequently

Social isolation has been linked with an increased risk of developing dementia. Therefore, it is important to remain socially active, and hearing loss should be treated promptly.

6. Add Nuts and Oils to the Diet

Extra virgin olive oil and nuts may reduce the risk of cardiovascular disease while improving overall health.

7. Be Physically Active

Regular exercise reduces the risk of high blood pressure, type 2 diabetes, cardiovascular disease, and cancer, and therefore helps to increase longevity. Exercise can increase life expectancy by between 0.4 to 4.2 years just with regular exercise.

8. Cognitive Resilience

Cognitive resilience is associated with increased longevity. Building brain reserve earlier in life through education and intellectual stimulation can improve cognitive resilience in later life.

9. Intermittent Fasting and Time-Restricted Eating

Intermittent fasting and time-restricted eating can reduce the risk of obesity, diabetes, cardiovascular disease, cancers, and neurodegenerative brain diseases. It can switch on a coordinated stress response, improving antioxidant defense, repair of DNA, and higher standards of protein quality control, leading to reduced inflammation.

10. Low-Carbohydrate Diets

Low-carbohydrate diets, high in plant-based protein and fats, have been shown to decrease mortality and cardiovascular risk. However, low-carbohydrate diets high in animal fats and protein have been associated with increased mortality and cardiovascular risk.

11. Avoid Smoking

Smoking increases the risk of all-cause mortality and cancer. Quitting smoking before age 40 years avoids more than 90% of the excess mortality caused by smoking.

12. Avoid Alcohol Consumption

Alcohol is linked to an increased risk of cancer, liver disease, and cardiovascular disease. Any possible theoretic benefits are outweighed by the risks.

13. Avoid Too Much Stress

Chronic stress is associated with a greater preference for energy-dense foods, such as high-sugar and high-fat foods, leading to overeating or undereating. Chronic stress is a considerable health concern, associated with various disease states, increased risk of cancer, and an increased risk for neuropsychiatric disorders, such as anxiety and depression.

14. Stay Away From Processed Meat

Processed meat has been linked with an increased risk of cancer and should be avoided.

In conclusion, there are many modifiable risk factors that can increase the likelihood of a longer, healthier life. These include getting enough sleep, eating enough fiber, having a healthy diet, maintaining a healthy weight, socializing frequently, adding nuts and oils to the diet, being physically active, building cognitive reserve, intermittent fasting and time-restricted eating, avoiding smoking and alcohol consumption, avoiding stress, and staying away from processed meat. These habits can easily be incorporated into daily life for a longer and healthier life.