11 things you need to do now to live long

Many people believe that longevity is largely determined by genetics. However, genes play a much smaller role, with environmental factors such as diet and lifestyle being key.

Here are 11 habits linked to a long life:

Avoid overeating

According toHealthline, the link between calorie intake and lifespan is currently attracting a lot of attention. Animal studies suggest that reducing calorie intake by 10-50% of normal can help increase maximum lifespan.

Studies of centenarians also show a link between low calorie intake, longer life expectancy, and lower risk of disease. Furthermore, calorie restriction can help reduce excess body weight and belly fat, both of which are linked to a shorter life expectancy.

However, long-term calorie restriction can have side effects such as increased hunger, low body temperature, and decreased sex drive.

Eat more nuts

Nuts are super nutritious foods. They are rich in protein, fiber, antioxidants, and beneficial plant compounds. They are also a good source of many vitamins and minerals, such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E.

Several studies have shown that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat, and even some forms of cancer. One study found that people who consumed at least three servings of nuts per week had a 39% lower risk of premature death.

Try turmeric

When it comes to anti-aging strategies, turmeric is a great choice. That’s because the spice contains a powerful biological compound called curcumin. Due to its antioxidant and anti-inflammatory properties, curcumin is thought to help maintain brain, heart, and lung function, as well as protect against cancer and age-related diseases.

Eat more healthy plant foods

Consuming a variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may reduce the risk of disease and increase longevity. Many studies link plant-rich diets to a lower risk of premature death, as well as a lower risk of cancer, metabolic syndrome, heart disease, depression, and more.

These effects are due to the nutrients and antioxidants in plant foods, including polyphenols, carotenoids, folate, and vitamin C.

Stay physically active

It's no surprise that staying physically active can help keep you healthy and add years to your life. Exercising every day can help you reap the benefits, adding up to 3 years to your life. What's more, your risk of premature death can drop by 4% for every 15 minutes of daily physical activity.

A recent review found a 22% lower risk of premature death in people over 60 who exercised even though they did less than the recommended 150 minutes a week. Those who met the recommended 150 minutes had a 28% lower risk of premature death.

Don't smoke

Smoking is strongly linked to disease and premature death. Overall, smokers can lose up to 10 years of life and are three times more likely to die prematurely than people who have never smoked.

A recent review found that quitting smoking before age 40 will prevent most of the risk of death from smoking. Remember, it's never too late to quit. One study reported that people who quit smoking by age 35 can live up to 8.5 years longer.

What's more, quitting smoking in your 60s can extend your life by up to 3.7 years. In fact, quitting in your 80s can still be beneficial.

Drink alcohol in moderation

Heavy drinking is linked to liver, heart and pancreatic disease, as well as an increased risk of premature death.

Some studies have shown that wine, when consumed in moderation, is considered particularly beneficial due to its high polyphenol antioxidant content. However, it is important to note that no strong research has shown that the benefits of moderate drinking outweigh the benefits of abstaining from alcohol.

In other words, you don't need to start drinking if you don't drink regularly.

Prioritize your happiness

Feeling happy can significantly increase your lifespan. In fact, happier people had a 3.7% lower risk of premature death over a 5-year study period. A review of 35 studies found that happy people can live up to 18% longer than less happy people.

Avoid chronic stress and anxiety

Worry and stress can significantly reduce your lifespan. For example, women who are stressed or anxious are said to be twice as likely to die from heart disease, stroke, or lung cancer. Similarly, men who are anxious or stressed are three times more likely to die prematurely than those who are more relaxed.

If you're feeling stressed, laughter and optimism can be two key ingredients to the solution.

Drink coffee or tea

Both coffee and tea have been linked to a reduced risk of chronic disease. For example, the polyphenols and catechins found in green tea may reduce the risk of cancer, diabetes, and heart disease.

Similarly, coffee has been linked to a reduced risk of type 2 diabetes, heart disease, certain cancers and brain diseases, such as Alzheimer's and Parkinson's.

Additionally, both coffee and tea drinkers benefit from a 20–30% lower risk of premature death than non-drinkers.

Physician Phung Tuan Giang, President of the Vietnam Institute for Research and Development of Traditional Medicine, said that many studies show that green tea is considered one of the top health drinks.

"Regularly drinking this tea can reduce the risk of heart disease or Alzheimer's disease, help us maintain better bone mineral density, and avoid eye diseases that affect vision in old age. At the same time, it also helps prevent strokes, fight cancer, prevent metabolic disorders and prolong life," emphasized Doctor Giang.

According to him, antioxidants and other beneficial compounds found in green tea include flavonoids and catechins such as EGCG, quercetin, linoleic acid, theobromine, and theophylline.

Just remember that too much caffeine can also lead to anxiety and insomnia, so you may want to limit your intake to the recommended limit of 400mg per day, which is about 4 cups of coffee. Additionally, it typically takes 6 hours for the effects of caffeine to wear off.

Develop a good sleep routine

Sleep is important for regulating cell function and helping your body recover. A recent study reported that longevity may be linked to consistent sleep habits, such as going to bed and waking up at the same time every day.

Sleep duration also appears to be a factor, with both too little and too much being harmful. For example, sleeping less than 5-7 hours a night is linked to a 12% higher risk of premature death, while sleeping more than 8-9 hours a night can also reduce your lifespan by up to 38%.

Too little sleep can also promote inflammation and increase your risk of diabetes, heart disease, and obesity, all of which are linked to a shorter lifespan. On the other hand, too much sleep can be linked to depression, physical inactivity, and more, all of which can negatively impact your lifespan.