A new study of more than 700,000 U.S. veterans found that practicing eight healthy lifestyle habits by middle age increased life expectancy compared to those who had few or no habits. has been shown to have the potential to extend for decades. This study provides compelling evidence that our daily lifestyle habits can have a significant impact on our life expectancy.
The 8 habits were: physical activity, opioid addiction freedom, non-smoking, stress management, healthy eating, habitual overeating and quality control. Staying asleep, having positive social relationships.
Decades of life from a healthy lifestyle
The study estimates that men who follow all eight habits by the age of 40 will live an average of 24 years longer than men who do not follow these habits.
For women, the presence of all eight healthy lifestyle habits in middle age is estimated to increase life expectancy by 21 years compared to women without these habits.
Xuanmai T. Nguyen, a health science expert at the Department of Veterans Affairs, expressed surprise at the potential benefits associated with lifestyle.
“We were really amazed at how much we could achieve by incorporating one, two, three or all eight of the lifestyle elements,” explained Nguyen.
“Our findings suggest that adopting a healthy lifestyle is important for both public and personal health. Even a small change in your 60s can make a difference.”
Nguyen plans to present these groundbreaking findings at the next meeting. Nutrition 2023the best annual meeting of American Nutrition Societywill be held in Boston from July 22-25.
research focus
For the study, researchers analyzed data from medical records and questionnaires collected between 2011 and 2019 for 719,147 participants in the VA Million Veterans Program.
This large, nationally representative study included adults aged 40 to 99 years and had 33,375 deaths during follow-up.
bad habits
Importantly, the analysis revealed that certain lifestyle habits had a significant impact on lifespan. Low physical activity, opioid use, and smoking were the greatest risks, each increasing the risk of death by approximately 30-45% during the study period.
On the other hand, lifestyle factors such as chronic stress, overeating, poor diet, and poor sleep hygiene were each associated with an approximately 20% increased risk of death. Lack of positive social relationships correlated with his 5% increase in mortality risk.
Meaning of research
The findings highlight the important role lifestyle factors play in contributing to chronic diseases such as type 2 diabetes and heart disease, conditions that often lead to early disability and death.
Furthermore, the results help quantify the extent to which healthy lifestyle choices can reduce the risk of such diseases and promote longevity.
“Lifestyle medicine aims to treat the root causes of chronic diseases rather than the symptoms,” said Nguyen, a potential avenue to reduce the rising healthcare costs of prescription drugs and surgical procedures. added that it provides
Estimated life expectancy gains from adopting eight healthy lifestyle habits decreased slightly with age, but remained statistically significant. Therefore, even older people may benefit from adopting healthier habits. “It’s never too late to adopt a healthy lifestyle,” says Nguyen.
Learn more about healthy lifestyle
Healthy lifestyle habits encompass many areas of life, and adopting them can greatly improve your health and well-being. Here are some things to consider:
balanced diet
Eat a balanced, nutritious diet rich in fruits, vegetables, whole grains, lean protein and healthy fats. Avoid processed foods and limit your intake of sugar, sodium, and saturated fat.
physical activity
Get at least 30 minutes of moderate-to-vigorous exercise most days of the week. This includes everything from brisk walking to running, biking, swimming, weight training and team sports.
enough sleep
Aim for 7-9 hours of sleep each night. Good sleep is essential for the body to heal and rejuvenate, and sleep deprivation can lead to many health problems.
regular check-up
Regular check-ups can help detect potential health problems early. Be sure to schedule regular check-ups with your healthcare provider.
lifestyle and hydration
Drink plenty of water throughout the day to stay hydrated. The exact amount you need will depend on your size, activity level and your climate. But a general rule is to drink at least 8 glasses of water a day.
stress management
Learn how to manage stress effectively. This includes practicing mindfulness and meditation, setting aside time for relaxation and leisure activities, and seeking professional help if needed.
A healthy lifestyle means no smoking
Avoid smoking and limit your alcohol intake. Both of these can cause serious health problems.
healthy weight
Maintain a healthy weight. Being overweight can increase your risk of various health conditions, including heart disease, diabetes, and certain types of cancer.
mental health
Take care of your mental health. If you’re feeling depressed, anxious, or overwhelmed, don’t hesitate to seek help from a mental health professional.
Limit screen time
Spending too much time in front of a screen (TV, computer, smartphone, etc.) can cause health problems. These include eye strain, lack of sleep, and a sedentary lifestyle. Set limits for yourself and take regular breaks.
strong social ties
Maintain strong social ties. Social isolation can negatively impact both physical and mental health. Try to stay connected with friends and family.
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