It’s no secret that your genetic makeup can affect longevity, but do you know what has an even bigger influence? It turns out, it’s all about your everyday choices.
Take my neighbor, for instance. He’s in his mid-60s and often expresses his belief that he only has a few years left because both his parents passed away in their early 70s. He’s convinced that his genetics seal his fate.
However, recent science suggests that may not be entirely true. A comprehensive 12-year study that looked at over 500,000 people revealed that genetics account for less than 2% of our risks of dying (Nature Medicine).
So, what really makes a difference when it comes to living longer? Lifestyle habits! Things like smoking, poor diet, lack of exercise, sleeping too little, and even loneliness matter a lot more than many realize. Plus, environmental stresses—like economic hardships—play a large part too.
The researchers identified 25 different factors that led to faster aging and higher mortality risk. Out of those, only two were unchangeable: certain ethnic backgrounds and being taller at the age of 10.
The other 23 factors are things that you can manage and change:
Some of the biggest risks for mortality were linked to habits like smoking and living in public housing rather than owning a home. On the other hand, shared living spaces with a partner, access to vehicles, having a job, and your income levels were associated with lower mortality risks.
Interestingly, studies show that your economic status influences how long you live—not just because of access to healthcare, but the constant stress tied to financial insecurity also plays a significant role. Research published in Transitional Psychiatry indicated that stress can significantly accelerate the aging process.
When you consider all these factors, issues affecting heart, lung, and liver health are much more about how you choose to live rather than just your genetic code.
Take exercise, for example. As Euan Ashley, who heads the Stanford Department of Medicine, mentioned on Derek Thompson’s Plain English podcast:
No matter which system you focus on, regular exercise enhances its functionality and reduces your disease risk. You are 60% less likely to have atrial fibrillation, 50% less likely to develop diabetes, and so on, with significant reductions in risk for a wide range of health issues. Ultimately, staying active means you’re much less likely to face serious health hazards as the years go by.
But it’s not just about staying active. A historic study conducted over 30 years at Harvard University, which surveyed 123,000 participants, found that adopting just five simple lifestyle changes can drastically enhance your lifespan—potentially adding up to 14 years for women and 12 years for men! Research has even indicated that these habits might sharply lower your chances of getting dementia (as reported here). Why not double dip on health benefits?
While a substantial increase in lifespan may sound unbelievable, remember that the top five contributors to longevity are all related to lifestyle choices.
So what are those five crucial habits, according to the Harvard research?
- Avoid smoking. This includes vaping and chewing tobacco.
- Drink moderately. Limit it to one glass of wine for women and two for men.
- Stay active. Aim for about 30 minutes of exercise daily.
- Eat a balanced diet. Go for a Mediterranean-style diet rich in vegetables, lean protein from fish and poultry, and whole grains.
- Keep a healthy weight. Typically, a BMI within 18.5 to 25 is ideal.
If you manage to stick to these five principles, studies show that the average lifespan goes up to around 93.1 years for women and 87.6 years for men!
But, let’s not overlook the power of social connections. A comprehensive review of nearly 150 studies (here) involving 300,000 participants found that those with good social ties have a 50% better chance of surviving, regardless of age or health status, than those without strong connections.
Remember, “strong social ties” means true friendships, not just online acquaintances. While a million followers on LinkedIn might seem impressive, if they’re not friends, they won’t help you in the same way.
Ultimately, it’s not about having tons of friends. Instead, focus on nurturing two or three close ones and surround yourself with people you enjoy or who have mutual goals.
To boost your longevity, work on deepening those essential bonds. One way to do this? Think about bringing joy to those you care about—jump in, support them, or lend a hand, simply because you can.
As for those financial strains, while improving your situation may seem daunting, it’s possible to boost your financial health. Start finding ways to reduce expenses and increase your earnings.
The first step? Live within your means. Once you’ve got that down, you can create a financial cushion that helps diminish stresses that hit your health over time.
Remember, health spans are influenced not only by physical activities or nutrition but also how you manage your economic circumstances. Ultimately, these efforts might help to prolong both your lifespan and quality of life.
This article initially appeared on inc.com.
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