These changes include adjusting your diet, turning off the TV and going outside, enhancing social interactions, and even having more sex. Simple remedies like flossing can also make a difference.
Here are 10 simple ways to increase your lifespan:
Get Outside
According to Verywell, longevity can be improved simply by going outside and soaking up some sun. Sunlight exposure triggers skin cells to produce vitamin D. Vitamin D is essential for vital functions such as bone development, bone regeneration, and converting blood glucose into energy.
A lack of vitamin D can weaken these functions, increasing the risk of fractures, heart disease, type 2 diabetes, and osteoporosis.
Research shows that 50% of adults have low vitamin D levels, often due to insufficient sunlight exposure. Just 15 minutes of sunbathing daily is enough to maintain healthy vitamin D levels in most people.
Taking vitamin D supplements and eating vitamin D-rich foods are also effective ways to boost your levels. Foods high in vitamin D include fortified milk and plant-based milk, fatty fish like salmon, tuna, and sardines, beef liver, and egg yolks.
A 2019 research review concluded that vitamin D deficiency is associated with a higher risk of all-cause mortality compared to those with normal levels, including a doubled risk of cancer-related death.
Socialize with Friends
Longevity can be boosted by hanging out with friends and family. Studies show that the more connected you are to loved ones, the better your overall health tends to be.
Scientists aren’t entirely sure why relationships play a role in health and longevity. It could be that people in positive relationships are less likely to take risks and more likely to take care of themselves. It might also be that having supportive people around reduces life stress.
Additionally, those engaged in meaningful relationships tend to live longer.
Exercise Daily
Yoga offers numerous health benefits (Photo: Live Science).
Longevity is closely linked to daily exercise. A comprehensive review in the Journal of Aging Research found that people who exercise regularly—even just three hours a week—live up to 6.9 years longer than those who don’t.
Building a routine is key to success. The easiest way to build a habit is to commit to daily workouts, even if only for 20 minutes. If you miss a day, you’re more likely to get back on track quickly.
For longevity, consistency over the years matters more than short bursts of intense exercise.
Remember, daily exercise doesn’t necessarily mean going to the gym every day. Home workouts like yoga, stretching, weightlifting, swimming, or brisk walking can be highly beneficial, especially as you age.
Floss Daily
It may seem odd, but flossing daily can extend your lifespan. Flossing prevents gum disease, which stops bacteria from entering the bloodstream through damaged tissues. These bacteria can travel to the heart, where they may infect and damage heart muscles and valves.
Gum disease, or periodontitis, affects 11% of the global population and is the sixth most common condition worldwide.
A 2020 review in the Journal of Clinical Periodontology found that severe periodontitis is directly linked to an increased risk of heart disease and a higher risk of death from heart attacks.
Have More Sex
Sexual activity promotes longevity (Illustration: Istock).
Having more sex may increase your lifespan. It’s believed that sex improves overall well-being and motivates you to take better care of your health.
Other factors may contribute too. For example, one study reported that men with higher orgasm frequency had a 50% lower all-cause mortality rate.
Go Vegetarian
Eating vegetarian can help you live longer. This doesn’t mean you must give up meat, but research shows that vegetarian principles can extend lifespan by overcoming three barriers to good health: obesity, excessive sugar consumption, and saturated fat intake from animal products. By doing so, you can reduce the risk of aging-related diseases like high blood pressure, diabetes, heart disease, and even colon cancer.
Reduce Stress
Stress can shorten your lifespan in two ways. First, prolonged stress directly impacts the body. Stress triggers cortisol release, which increases heart rate and breathing to respond to threats. Prolonged high blood pressure can harm your health, leading to anxiety, depression, hypertension, and heart disease.
Additionally, evidence suggests chronic stress can accelerate cellular aging at the molecular level.
Studies show elevated cortisol levels promote cell breakdown and increase free radical production. Free radicals damage cell DNA, causing premature aging and dysfunction, which can lead to various cancers.
To manage stress better long-term, try mind-body therapies like mindfulness meditation, gentle yoga, tai chi, and deep-breathing exercises.
Turn Off the TV
Cutting down on TV time helps you live longer (Illustration: Shutterstock).
By reducing TV time, you can improve your health and extend your lifespan.
The reason is that excessive TV watching makes you sedentary and more prone to weight gain. Sitting for hours can lead to chronic back and neck pain. TV can also cause stress, especially if you’re addicted to news. It hinders quality social interaction and can lead to anxiety and depression.
All of this negatively impacts your health and longevity.
Avoid Risks
Your lifespan can be protected by avoiding unnecessary risks. For younger individuals, the leading causes of death aren’t diseases or age-related issues but accidents, injuries, and violence.
As you age, certain risky behaviors correspond to significant lifespan reductions.
According to a 2021 study in the journal Aging, these factors include:
- Prolonged sitting: Reduces lifespan by 2-4 years.
- High blood pressure: Reduces lifespan by 4-5 years.
- Chronic underweight: Reduces lifespan by 4-8 years.
- Smoking: Reduces lifespan by 5-7 years.
- Alcohol abuse: Reduces lifespan by 5-7 years.
- Physical inactivity: Reduces lifespan by 5-7 years.
- Type 2 diabetes: Reduces lifespan by 7-10 years.
When multiple risk factors occur together, the impact worsens. For example, physically inactive individuals with diabetes and obesity may lose 8 to 13 years of life.
Schedule Regular Health Checkups
Regular health checkups help detect diseases early, making treatment more effective (Illustration: N.P).
Maintaining your health is key to ensuring optimal longevity. This means seeing your healthcare provider at least once a year for a full physical and evaluation.
If you have one or more chronic conditions, you may need to see your doctor more frequently. You should also stay up-to-date on recommended vaccines like the flu shot and meningococcal vaccine.
Additionally, follow age- and gender-specific screening schedules, which may include mammograms, colonoscopies, and Pap smears.
By preventing diseases or treating them early, you ensure long-term health without interruptions.
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