As we age, the ends of our chromosomes --
called telomeres -- become shorter. This makes people more vulnerable to
disease. You might think there's nothing you can do, but new research
suggests otherwise. In a pilot study, lifestyle changes boosted an
enzyme that increases telomere length. Other studies also find diet and
exercise can protect telomeres. So healthy habits may slow aging at the
cellular level.
Be Conscientious
An 80-year study found one of the best
predictors of a long life is a conscientious personality. Researchers
measured attributes like attention to detail and persistence. They found
that conscientious people do more things to protect their health and
make choices that lead to stronger relationships and better careers.
Make Friends
Science has given you one more reason to be
grateful for your friends – they might help you live longer. Australian
researchers found elderly social butterflies were less likely to die
over a 10-year period compared to people with the fewest friends.
Another analysis of results from 148 studies supports the link between
plentiful social connections and longevity.
Choose Your Friends Wisely
Your friends’ habits rub off on
you, so look for companions with healthy lifestyles. Studies indicate
obesity is socially “contagious" – your chance of becoming obese
increases by 57% if you have a friend who becomes obese. Smoking is
another habit that spreads through social ties, but the good news is
that quitting is also contagious.
Quit Smoking
While it's no secret that giving up cigarettes
can lengthen your days -- the amount of extra time may surprise you.
According to a 50-year British study, quitting at age 30 could increase
your lifespan by an entire decade. Kicking the habit at age 40, 50, or
60 boosts life expectancy by 9, 6, or 3 years, respectively.
Embrace the Siesta
A siesta is standard in many parts of the
world, and now there's scientific evidence that napping may help you
live longer. A recent study with 24,000 participants suggests that
regular nappers are 37% less likely to die from heart disease than
occasional nappers. Researchers think naps might help your heart by
keeping stress hormones down.
Follow a Mediterranean Diet
The Mediterranean diet is high in
fruits, vegetables, whole grains, olive oil, and fish. An analysis of
50 studies involving more than half a million people shows the
impressive benefits of this diet. The findings show it significantly
lowers the risk of metabolic syndrome – a combination of obesity,
elevated blood sugar, increased blood pressure, and other factors that
raise your risk of heart disease and diabetes.
Eat Like an Okinawan
The people of Okinawa, Japan once had
the longest life expectancy in the world. Researchers attribute this to
the region's traditional diet, which is high in green and yellow
vegetables and low in calories. Some Okinawans make a habit of eating
only 80% of the food on their plate. As younger generations have veered
from these traditions, life expectancy in Okinawa has fallen.
Get Married
Several studies show that married people tend to
outlive their single counterparts. Many researchers attribute the
difference to the social and economic support marriage provides. While a
current marriage offers the greatest benefit, people who are divorced
or widowed have lower mortality rates than those who have never been
married.
Lose Weight
If you're overweight, slimming down can protect
against diabetes, heart disease, and other life-shortening conditions.
Belly fat appears to be particularly harmful, so focus on deflating that
spare tire. A 5-year study of Hispanics and African-Americans suggests
eating more fiber and exercising regularly are effective ways to reduce
belly fat.
Keep Moving
The evidence is overwhelming – people who
exercise live longer on average than those who don't. According to
dozens of studies, regular physical activity reduces the risk of heart
disease, stroke, diabetes, some forms of cancer, and depression.
Exercise may even help you stay mentally sharp in your old age.
Ten-minute spurts of activity are fine, as long as they add up to about
2.5 hours of moderate exercise per week.
Get Spiritual
Research suggests people who attend religious
services tend to live longer than people who never attend. In a 12-year
study of people over age 65, those who attended services more than once a
week had higher levels of a key immune system protein than their peers
who attended no services. They were also significantly less likely to
die during the study period. The strong social network that develops
among people who worship together
Forgive
Letting go of grudges has surprising physical health
benefits. Chronic anger is linked to decreased lung function, heart
disease, stroke, and other ailments. Forgiveness will reduce anxiety,
lower your blood pressure, and help you to breathe more easily. These
benefits tend to increase as you get older.
Use Safety Gear
Accidents are the fifth most common cause of
death in the U.S., and the top cause of death for people ages 1 to 24.
Wearing safety gear is a simple way to boost your odds of a long life.
In the event of a motor vehicle crash, seatbelts reduce the risk of
death or serious injury by 50%. In bike accidents, most deaths are
caused by head injuries, so always wear your helmet.
Make Sleep a Priority
Getting enough good quality sleep can
lower the risk of obesity, diabetes, heart disease, and mood disorders.
Sufficient sleep will also help you recover from illness faster. Burning
the midnight oil, on the other hand, carries serious health risks.
Sleeping less than 5 hours per night boosts the risk of premature death,
so make sleep a priority.
Manage Stress
Dean Ornish, MD, has published research
suggesting that lifestyle changes including stress management not only
help prevent heart disease, but may actually reverse it. Although
avoiding stress is not a viable option for most people, there are
effective ways to control it. Try yoga, meditation, or deep breathing.
Even a few minutes a day can make a difference.
Maintain a Sense of Purpose
Finding hobbies and activities
that have meaning for you may contribute to a long life. Japanese
researchers found men with a strong sense of purpose were less likely to
die from stroke, heart disease, or other causes over a 13-year period
compared to those with a low sense of purpose. Another study at Rush
University Medical Center indicates that having a greater sense of
purpose is linked to a reduced risk of Alzheimer’s disease.
Drink in Moderation
Heart disease is less common in moderate
drinkers than in people who don't drink at all. But keep in mind that
too much alcohol pads the belly, boosts blood pressure, and can cause a
host of other health problems. The American Heart Association recommends
that if you drink alcohol, the limit should be one drink a day for
women and one or two for men. But if you don't drink, don't start. There
are many other ways of protecting your heart.
