Living a long, happy, and healthy life is a goal that we all strive for, which is why we’re always eager to hear the latest tips and tricks.
However, one longevity scientist is arguing that we shouldn’t be looking to centenarians or “blue zones” for advice. In fact, he says that there are really only four things you can do to up your odds of living to old age in a great state of health and mind—and new science is backing him up.
Surprisingly, Richard Faragher, a professor of biogerontology at the University of Brighton, UK, calls those who have lived past 100 “just incredibly lucky.” He tells Business Insider that it’s not necessarily their diet or lifestyle that has kept them going for so long, but rather, luck or genetics. Essentially, people who have celebrated their 100 or 105th birthday are outliers who avoided the diseases and misfortunes of others in their same generation.
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Faragher advises that, if you want to combat aging, look to the four key factors that studies have shown can shorten your lifespan—and make sure to avoid them. By taking such proactive steps, you may be able to offset your genetic factors and increase your lifespan by a whopping 14 years. Meaning: You have more control over your longevity than you might think. Here are the steps you can take now to up your chances of eternal youth.
The 4 Habits That Can Extend Your Life
1 | Don’t Smoke
Smoking remains one of the biggest risk factors for early death. In fact, a new study published in the journal Nature Medicine found that smoking is more influential on how long we age than any other genetic or environmental factor. It was associated with the first, second, and fourth most influential habits on mortality risk, the study found.
“If you can do one thing, don’t smoke,” lead author Austin Argentieri told Yahoo Life.
Avoiding smoking—or commit to quitting now—to dramatically reduce your risk of cancer, heart disease, and other illnesses.
2 | Get Plenty of Regular Exercise
The CDC recommends 150 minutes of moderate-intensity exercise per week, and the most ideal workout plan or activity is the one you’ll actually stick with consistently, Faragher says.
Argentieri’s new study agrees, listing exercise as the third most influential factor in biological aging and your risk of death.
Whether it’s walking, strength training, or swimming, keep at it every day or at least a few times a week.
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3 | Eat 5 Servings of Fruits and Vegetables Every Day
A diet rich in at least five servings of fruits and vegetables per day is linked to lower risks of chronic diseases and longer lifespans.
Faragher encourages this, but it’s interesting to note that Argentieri’s new research found that the types of food people eat has a lower association with mortality risk.
Still, we know from loads of research that diets high in natural, whole foods, such as fruits, vegetables, nuts, seeds, grains, and lean proteins are beneficial to the mind and body in a slew of ways that can help prevent diseases like obesity, which can lead to other chronic conditions.
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4 | Drink in Moderation
While any amount of alcohol can increase your cancer risk, moderate drinking (no more than one drink per day for women and two for men, according to the CDC) is associated with a lower risk of early death compared to heavy drinking. Faragher says this is the fourth and final most influential factor for increasing your longevity.
Interestingly, Argentieri’s study found that sleep is actually among the top four factors related to mortality risk. Those who aren’t logging enough quality slumbers are more likely to age faster and die prematurely, according to the research.
This leads us to Faragher’s biggest takeaway when it comes to trying to live forever: “The thing that really matters is to do the best you can,” he told Business Insider.
