While modifying one’s eating habits plays a vital role in promoting longevity, and increasing their life expectancy, there are some other habits too that contribute in leading a healthier and longer life.

Avoid overeating: The link between calorie intake and longevity currently generates a lot of interest. Studies show that a 10–50% reduction in normal calorie intake may increase maximum lifespan. Low calorie intake also promotes an extended lifespan, and a lower likelihood of disease. Calorie restriction may help reduce excess body weight and belly fat, both of which are associated with shorter lifespans.

Stay physically active: It doesn’t come as any surprise that staying physically active can keep you healthy and add years to your life. As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life. Your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity.

Quit smoking: Smoking is strongly linked to disease and early death. People who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette. A recent review states that quitting tobacco before age 40 will prevent almost all increased risks of death from smoking. Another study reports that individuals who quit smoking by age 35 may prolong their lives by up to 8.5 years. Quitting smoking in your 60s may add up to 3.7 years to your life. In fact, quitting in your 80s may still provide benefits.

Regulate your alcohol intake: Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death. However, moderate consumption is associated with a reduced likelihood of several diseases, as well as a 17–18% decrease in your risk of premature death. Wine is considered particularly beneficial due to its high content of polyphenol antioxidants. To keep consumption moderate, it is recommended that women aim for 1–2 units or less per day and a maximum of 7 per week. Men should keep their daily intake to less than 3 units, with a maximum of 14 per week.

Develop a healthy sleeping pattern: Sleep is crucial for regulating cell function and helping your body heal. Longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day. Sleep duration also seems to be a factor, with both too little and too much being harmful. For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38%. Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity which are all linked to a shortened lifespan.

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