A new study published in The American Journal of Clinical Nutrition has highlighted the power of adopting multiple healthy lifestyle habits, revealing that combining six key behaviors can reduce the risk of death by an impressive 73 percent. The research, which analyzed data from 719,147 veterans aged 40 to 99, offers a blueprint for those seeking to boost their longevity through practical changes.
While individual habits like maintaining a balanced diet or regular exercise are often emphasized, the study suggests that adopting a combination of healthy practices is significantly more effective. Here are the six habits identified by researchers that could drastically cut the risk of mortality:
- Exercise Regularly
Physical activity had the most substantial impact on lowering the risk of death. Study participants who engaged in at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week saw their risk of dying decrease by 46 percent. - No Smoking
Living a smoke-free life proved to be another crucial factor. Participants who had never smoked were 30 percent less likely to die compared to their smoking counterparts, making this a critical habit for long-term health. - Follow a Healthy Diet
A diet rich in plant-based foods further contributed to longevity. Eating a balanced diet that prioritizes healthy plant-based options reduced the risk of dying by 21 percent, according to the study. - Limit Alcohol Consumption
Moderating alcohol intake and avoiding frequent binge drinking was another habit associated with a longer life. The study noted that keeping alcohol consumption within moderate limits can contribute to overall health and well-being. - Get Enough Sleep
Restorative sleep was also a key factor in reducing mortality. Participants who achieved seven to nine hours of sleep per night experienced a 19 percent reduction in their risk of death, highlighting the importance of proper rest. - Maintain a Social Life
While it had a smaller impact compared to other factors, having positive social interactions still played a role in extending lifespan. The study found that a healthy social life could decrease the risk of dying by 5 percent.
The research also took into account other factors such as mental health and substance use. Participants who were free from depression or anxiety saw their mortality risk decrease by 29 percent, while those without opioid addiction experienced a 38 percent reduction. Interestingly, the study found that physical inactivity posed a greater risk to longevity than opioid use disorder.
The researchers emphasized that while following just the six primary lifestyle habits could lead to a 73 percent reduction in the risk of death, adopting all eight factors—including avoiding depression, anxiety, and opioid addiction—could slash the risk by up to 87 percent.
This study reinforces the value of holistic health practices and suggests that building a lifestyle centered on physical activity, mental well-being, and positive social interactions can have profound effects on longevity. With these findings, it’s clear that even small steps towards a healthier lifestyle can add up to significant gains in overall health and life expectancy.
For those looking to improve their chances of living longer, incorporating these six habits could be a life-changing strategy.
