Genetics account for just 25 percent of a person’s longevity. The rest is up to you. With this collection of some of the most important longevity findings, you’ll have the road map you need to get to 80, 90, 100 or beyond.
1. Frozen is fine
You can eat a balanced diet even when fresh fruits and vegetables are out of season because frozen can be as good as or even better for life-extending nutrients. Studies show frozen fruits often retain more vitamins than fresh ones stored for several days.
2. Go to bed
Consistently sleeping less than six hours a night nearly doubles your risk of heart attack and stroke. Sleep-deprived people were also 12 percent more likely to die over a 25-year study period than those who got six to eight hours.
3. But don’t always go right to sleep
A Duke University study found that frequent sex was a significant predictor of longevity for men.
4. Get (or stay) hitched
Marriage is linked to better heart health and longer life. Married men had a 46 percent lower risk of death than never-married men, and married people overall had a lower risk of cardiovascular disease.
5. Don’t sweeten with sugar
A high-sugar diet increases LDL cholesterol, lowers HDL cholesterol, and triples your risk of fatal cardiovascular disease. Adults should consume no more than 30g of sugar per day.
6. Get plenty of Vitamin D
Vitamin D has many health benefits, including links to longevity. In the UK, sunlight alone often isn’t enough, so consider foods like salmon, eggs, or a Vitamin D supplement.
7. Go green
Green tea contains antioxidants called catechins that may help combat diabetes and heart disease. Drinking five or more cups a day was linked to lower mortality in a large Japanese study.
8. Take holidays
Skipping vacations increases your risk of heart attack. Women who vacationed once every six years were eight times more likely to develop heart disease than those who took two holidays a year.
9. Eat whole grains
Eating three or more servings daily can cut overall death rate by about 20 percent. Try oats, brown rice, quinoa, barley or farro.
10. Spice it up
Eating hot chili peppers may reduce mortality risk by 13 percent. Capsaicin triggers endorphins that reduce pain and inflammation.
11. Drink whole milk
People who consumed the most dairy fat had a 50 percent lower risk of developing diabetes, which can shorten life by up to 10 years.
12. Just add water
Staying hydrated reduces the risk of bladder and colon cancer and supports kidney health. Drinking more water may also help reduce calorie intake.
13. Say yes to that extra cup
People who drank three to five cups of coffee per day had about a 15 percent lower risk of premature mortality.
14. Live like the Amish
Amish communities have lower rates of hospitalisation and longer lifespans due to physical activity, low smoking rates, and strong social support.
15. End the day’s eating by 9pm
Eating late increases the risk of heart disease by 55 percent for men aged 45 to 82.
16. Eat your veggies
Vegetarians were 12 percent less likely to die from any cause during a six-year study. Pesco-vegetarians had the lowest mortality rates.
17. Eat like the Greeks
The Mediterranean diet supports longevity and protects DNA by lengthening telomeres.
18. Eat less
Cutting calories reduces blood pressure, cholesterol and insulin resistance. Okinawans stop eating when they feel 80 percent full.
19. Drink less
More-than-moderate alcohol consumption shortens lifespan.
20. Move to Surrey
Elmbridge in Surrey ranks highest in the British Longevity Index.
21. Get a four-legged friend
Owning a dog can reduce anxiety, lower blood pressure, and improve survival after a heart attack.
22. Find your purpose
People with a strong sense of purpose were 30 percent less likely to die during an 8.5-year study.
23. Go nuts
Eating nuts five times a week lowers mortality risk from heart disease, respiratory disease and cancer.
24. Keep watching LOL cat videos
Laughter reduces stress, boosts immunity, reduces pain and improves blood flow.
25. Get social
Loneliness increases early death risk by 45 percent. Strong social ties reduce mortality risk by up to 50 percent.
26. Watch your grandkids
Grandparents who regularly babysit reduce their risk of dying by a third.
27. Stay out of hospital
Medical errors cause around 250,000 deaths per year. Avoid unnecessary hospitalisation when possible.
28. Read more
Reading books for just 30 minutes a day is linked to longer life.
29. Take the stairs — every day
Taking the stairs reduces premature death risk by 15 percent and keeps your brain younger.
30. Walk more
Exercise is the closest thing to a longevity pill. Even 10 minutes of brisk walking helps.