Live longer in good health: 5 most effective habits

How to live longer and in good health? How to increase your life expectancy and longevity? Recent scientific studies provide some clues: here are 5 of the most effective habits.

We know that our lifestyles have a very significant influence on our life expectancy and our health. Diet, physical activity, food supplements, stress management are all factors that could have an impact on our longevity. Problem: on the subject, we read almost everything and anything. Everyone has their own advice to really improve health and longevity, we can quickly get lost.

So, to see things more clearly, let's try to see what some recent scientific studies say on the subject. Several recent meta-analyses have studied the subject: a study carried out by researchers at the University of Madrid , another by scientists at Harvard University . What do they say? What are the habits and lifestyles that increase longevity and healthy life expectancy? Here are the 5 most important.

1 – Don’t smoke and don’t drink too much alcohol
Scientific studies agree on one point: tobacco and alcohol consumption are among the main habits that harm healthy life expectancy. For example, tobacco and alcohol together are responsible for nearly one in three cancers in France (see: What are the causes of cancer? ). Smoking and regular alcohol consumption are also aggravating factors for cardiovascular diseases, brain pathologies and many other chronic illnesses.

Reducing tobacco and alcohol consumption, or better, not smoking and not drinking alcohol are therefore the habits most likely to improve general health and in particular to extend healthy life expectancy.

2 – A balanced diet and a stable weight
When it comes to general health and life expectancy, diet is also a fundamental lever, for two reasons. First, diet is the first factor involved in individual weight variations. However, studies show that there is a very strong correlation between the weight of an individual during his life and his life expectancy. Avoiding overweight or thinness and staying in a healthy weight zone (generally, except in special cases, between 18 and 25 Body Mass Index, BMI) is a way to prolong your overall health. Excess weight in particular is responsible for a series of pathologies and chronic diseases: cancers, cardiovascular diseases, joint problems. Avoiding it is therefore an essential health action….

A balanced diet is also important from the point of view of longevity and healthy life expectancy, as it helps avoid a number of diseases. For example, a diet rich in fiber can considerably reduce the risk of gastrointestinal cancers, among the most common, particularly in men. Regular intake of essential fatty acids, particularly Omega 3, would also significantly improve cardiovascular health. The intake of nutrients and vitamins could have a role in the prevention of cancers and other pathologies, as well as a protective role in the immune system. A constant protein intake helps maintain functional muscle mass, which helps avoid joint problems related to aging (including osteoporosis).

In short, as the saying goes, food is our first medicine. For a healthy diet, choose large portions and a wide variety of vegetables, legumes and fruits, focus on cereals, especially whole grains, and quality proteins (especially vegetable proteins). Reduce added sugars, refined carbohydrates, saturated fats, especially meat, cold meats and cheeses.

3 – Regular physical activity
Whether in studies from Harvard University or in large meta-analyses carried out on longevity, physical activity always appears to be a crucial factor in healthy life expectancy. A meta-analysis on the subject shows that physical activity reduces the risk of mortality from all causes by almost a third. It also indicates that just practicing regular physical activity can increase life expectancy by up to several years.

30 minutes per day of moderate to vigorous physical activity is recommended to maintain good health. Some studies even talk about one hour of physical activity per day (see: How much sport to do each week for health ). Physical activity also reduces cardiovascular risks, cancer risks and helps maintain mobility. Above all, it contributes to maintaining a stable weight and limits the gain of fat mass by increasing muscle mass.

But then, what exactly is regular physical activity? Brisk walking, running, cycling, various sports, fitness or even yoga: it doesn't matter as long as the activity results in sufficient cardiovascular effort. And the main thing is to practice it regularly.

4 – Quality sleep and good stress management
Sleep is also a crucial factor in longevity. Studies agree that nights of sleep of at least 7-8 hours contribute greatly to general health, particularly in the long term. Insufficient sleep changes the hormonal system, for example increasing the circulation of hormones like cortisol (the stress hormone). This therefore indirectly contributes to the increase in certain pathologies, such as hypertension. Lack of sleep also modifies the metabolism of hormones responsible for appetite, in particular ghrelin and leptin, which can also contribute to weight gain or disordered eating.

Generally speaking, it is therefore important in terms of health to pay attention to the quantity and quality of your sleep. Likewise, anything that helps avoid stressful situations contributes to the preservation of health in the long term.

5 – Social relationships and regular leisure activities
Finally, the quality of our social relationships and our leisure activities also influence our health and our longevity. A study carried out by researchers at the University of North Carolina showed that social isolation causes the deterioration of health indicators: inflammation, hypertension, etc. Conversely, the fact of building social bonds and relationships is associated with benefits. health. Good social relationships mean better psychological health, but it is also the guarantee of remaining active, which is particularly important in maintaining good health, particularly with aging.

This is also why engaging in leisure activities also seems to be associated with better health and better life expectancy . Leisure activities provide physical and intellectual stimulation and are often associated with social enrichment.

To live longer in better health, the most effective habits are therefore those which structure our lives the most: our way of eating and drinking, our physical activity, our sleep, our social relationships... These are the actions that we need prioritize to protect your health in the long term. For the rest: food supplements, exclusive diets (raw food, based on juice or fasting) or alternative medicine practices have not proven their effectiveness.