Our genetics play an important role in our health, but so do our behaviors and the environment. Studies consistently show that key lifestyle factors, such as having a nutritious diet, regular exercise, maintaining a healthy weight, avoiding tobacco use, and limiting alcohol consumption, can increase our chances of living longer.
But do these factors also contribute to a healthier long life? Recent research has found that women at age 50 who practiced four or five of these habits lived, on average, 34 more years without cancer, diabetes, and cardiovascular disease than women who did not keep these healthy habits. Likewise, men aged 50 lived 31 more years free of chronic disease.
Here's what this means for you:
- A nutritious diet is one that consists of lean proteins, whole grains, more fruits and vegetables, legumes and nuts, while limiting red meat and processed foods.
- Regular exercise is considered to be at least 30 minutes per day of moderate to vigorous activity.
- A healthy weight is defined by a body mass index of 18.5-24.9. Use an online BMI calculator to learn your BMI.
- Smoking harms nearly every organ in the body. Quitting greatly reduces the risk of smoking-related diseases such as cancer.
- Limit alcohol consumption. Drinking alcoholic beverages increases risk of developing cancer.
Other lifestyle factors that can also greatly improve healthy aging include:
- Getting regular screenings and physicals.
- Improving overall sleep quality.
- Having a purpose or meaning in life.
- Maintaining social connections.
- Taking care of your mental well-being.
- And remaining up to date on all vaccines.
