7 habits that contribute to longevity

Vaccinate on schedule

Vaccines do not slow down the aging process, but help people avoid premature death, serious illness and sequelae from many infectious diseases. Thanks to that, vaccination contributes to prolonging life expectancy and the number of years of healthy life.

A study published on The Lancet By 2024, it is estimated that vaccines against 14 diseases will save about 154 million people in 50 years. Each life saved adds an average of 66 years of healthy life. In total, vaccination results in approximately 10.2 billion years of healthy life globally.

Some vaccines may also provide long-term benefits beyond preventing acute infections. Research above Nature Medicine showed that recombinant shingles vaccine was associated with 17% longer dementia-free survival. In those who were later diagnosed, the period without diagnosis extended by an average of 164 days. However, scientists say more research is needed to confirm the cause-and-effect relationship.

Each vaccine has a different target audience and vaccination schedule. People should be vaccinated fully and on schedule according to age, underlying disease and instructions from medical staff, instead of applying a general periodic vaccination schedule.

Eat a variety of foods of plant origin

A plant-based diet can reduce the risk of disease and support a longer life. This food group includes vegetables, fruits, nuts, whole grains, and beans.

Many studies link plant-based diets to a lower risk of premature death. This way of eating can also reduce the risk of cardiovascular disease, type 2 diabetes, obesity, non-alcoholic fatty liver disease and some cancers.

It is not necessary to completely eliminate animal foods. Each person can start by increasing the amount of vegetables in main meals, replacing refined grains with whole grains and using nuts or fruits for snacks.

Stay active

Regular physical activity helps control weight, improve mood and reduce the risk of chronic disease. These benefits all play a role in longevity.

The US Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity exercise each week. You can divide the time into several sessions and choose an appropriate form such as brisk walking, cycling or swimming.

People who are sedentary should start with a short duration and gradually increase it. Maintaining regularity is more important than overdoing it in a few sessions.

No smoking

Smoking is closely linked to many diseases and the risk of premature death. Quitting smoking reduces your risk of life-threatening diseases, including cancer, cardiovascular disease and chronic lung disease.

Quitting smoking is beneficial at any age. People in difficulty can seek support from doctors, counseling programs or appropriate smoking cessation measures.

Take care of your mental health

A sense of happiness and good mental health are linked to a longer life. A 2023 study noted a significant link between happiness and the ability to live a long life, although the results depend on many factors such as life satisfaction and how each person takes care of their mental health.

On the contrary, prolonged stress and anxiety can negatively affect your health. A 2024 review found that chronic exposure to stress or anxiety increases the risk of cardiovascular disease, with the effect more pronounced in women.

Each person can make time for hobbies, practice gratitude, and proactively rest. If anxiety or stress interferes with daily activities, talk to a professional for assessment and support.

Maintain relationships

A healthy network of relationships can support health and longevity. The companionship of family and friends helps each person cope better with stress and limit feelings of loneliness.

Benefits don’t just come from receiving attention. Actively listening, helping, and maintaining contact with others also creates a sense of connection and meaning.

Get enough sleep and on time

Sleep helps regulate cellular activity and aids the body in recovery. Life expectancy is not only related to the number of hours of sleep but is also influenced by the regularity of the sleep schedule.

Going to bed and waking up at relatively consistent times each day can help the body maintain its circadian rhythm. Too little sleep increases inflammation and the risk of diabetes, cardiovascular disease, and obesity. These conditions are all associated with a shorter lifespan.

Meanwhile, sleeping too much can be accompanied by depression, lack of exercise or undiscovered illness. Therefore, instead of trying to prolong the time in bed, each person should pay attention to the duration, quality and rhythm of sleep.

Can start from today

Changing many habits at once is often difficult to maintain. Each person can review their schedule and choose a specific thing to do first.

For example, set a consistent bedtime, add a portion of vegetables to dinner, take a brisk walk every day, or spend time with loved ones. At the same time, check the vaccination schedule to supplement missing vaccines as advised by medical staff.

Small, repeated adjustments can form the foundation for a longer, healthier life.