The 8 habits that are worth an extra 24 years of life

Eight healthy choices. Eight attitudes that may even apply 24 years of additional life if implemented at most when they are 40 years old. A survey just presented at the conference explains it Nutrition 2023 – the meeting of the American Society for Nutrition held in Boston – from Xuan-Mai Nguyen, health science specialist for the Million Veteran Program at the VA Boston Healthcare System. The document is awaiting publication.

In fact, the survey revolves around the data relating to US veterans, former soldiers who have served in the various branches of the US armed forces, particularly in complex missions abroad. If these habits are assumed, obviously all of them, starting from the age of 50, the benefit can reach the age of 21. And if you start at 60, the statistical prolongation of one’s existence would – it seems – be around 18 years.

“There is a twenty year window in where you can make these changes, whether you take them gradually or all at once – explained the lead author to the Cnn – we also did an analysis to see if eliminating people with type 2 diabetes, high cholesterol, stroke, cancer and the like changed the outcome. And it wasn’t like that. Assume these habits even with chronic diseases in any case it brings benefits. But what are these “magic” habits? Nothing, really, that hasn’t always been talked about. Obviously, the sooner you start exercising regularly or the sooner you follow a healthy diet, the better, but the survey explains that it is never too late.

Causes of mortality reduced by 87%

The study investigated the lifestyle of 720,000 veterans between the ages of 40 and 99all involved in the Million Veteran Program, a longitudinal study program designed to investigate the health and well-being of this specific group of people. It came out that adding just one of these positive habits at age 40 resulted in a life benefit estimated at 4.5 additional years. A second habit raised this threshold to seven years and a third to 8.6. Until you get to all eight habits for a total of nearly 25 years. In this case we are talking about males.

There are benefits for women toobut apparently to a slightly lesser extent: one habit added 3.5 years of life, two eight years and three 12.6 years. Until a total of 22.6 potential years following all eight indications. In short, every little change makes a difference. And it makes a significant difference. But turning your lifestyle upside down guarantees the greatest potential benefit. Obviously without being able to consider the contingencies and cases of life. After correcting the data for age, body mass index, gender, ethnicity, marital status, level of education and family income, the study found «a 87% reduction in all cause mortality for those who took all eight lifestyle factors compared to those who did not follow any of them». We are always on the side ofstatistical association and not direct evidence of cause and effect, and on a sizable but not representative portion of the entire US population, although quite varied in several respects, such as socioeconomic status and ethnic origin.

The 8 factors that affect longevity

1.More physical activity The first is of course theexercise, which is worth 46% in reducing the risk of death from any cause compared to those who do not, as Nguyen explained. And you don’t need the intense one but the proactive activities of every day are enough.

2.No drugs The second factor is avoid opioid addiction, which reduced the risk by 38%. A particularly important factor in the United States, where the thoughtless use of this class of drugs derived from the opium poppy (including synthetic variants) with pain-relieving action has led to a real “public health emergency”. The potential for abuse is in fact high because they also induce an exaggerated sense of well-being and, if taken in excessive doses, dependence and habituation.

3.No smoking. Third factor: avoid smoking and tobacco products in general. The risk decreases by 29%. It doesn’t matter if you’ve been a smoker: even in this case, stopping at a certain point can only bring benefits to your longevity.

4. Manage stress The fourth habit is to understand how manage stress (22% reduction in early deaths).

5. Plant based diet Fifth element, hire a plant-based diet, which according to the study is worth a 21% reduction. You don’t need to become vegetarian or vegan – but it certainly doesn’t hurt and it’s also useful for the environment – but follow a true Mediterranean diet and reduce red and processed meat as much as possible.

6. No alcohol The sixth factor is to avoid the so-called «binge drinking», i.e. avoid drinking more than four alcoholic beverages a day (19% risk reduction). In this case even those who drink moderately is at risk: alcohol should be avoided as much as possible.

7. Quality sleep The seventh habit – corroborated by hundreds of studies – is to have a quality night sleepfrom seven to nine hours without episodes of insomnia: it weighs 18% in terms of reducing the risk of early death.

8. Cultivate sociability It closes with a social element: having a context of positive relationships brings a 5% benefit. It seems little but it is very important: every element counts in our life.