Living long, healthy, and happy – a dream! It’s not just about enough exercise and a healthy diet. Seven small tricks could extend your life.
Tips for a Long Life – Do They Really Work?
Today’s media promises us a lot: Take this pill, eat this superfood, and you’ll stay healthy and fit into old age! Your cells will even rejuvenate if you do this and that!
From a marketing perspective, it sounds fantastic! Buy something quickly and easily, take it regularly, and a long life is guaranteed. An optimal solution, perfectly adapted to our hectic daily lives, where we want to squeeze in as much “quality” as possible. But are these really the things that ultimately make for a long life? Or is it the things that money can’t buy that ensure a long life?
Studies have shown that while exercise and diet are important for physical well-being and longevity, they are not as crucial as we often think. Instead, it has been shown that support from family and friends can reduce the risk of death by about 45 percent. Exercise reduces the risk by “only” 23 to 33 percent.
Of course, these numbers must always be viewed with caution, but they give every reason to take a closer look at the factors for a long life.
Canadian-Polish science journalist Marta Zaraska has taken on this task. She writes for publications such as the Washington Post and the Los Angeles Times and covers topics like nutrition and psychology. In her book “Growing Young,” she analyzes numerous studies on aging and explains which life habits can extend our lives.
7 Factors That Help Us Live Longer
- Happy Marriage
The bare facts confirm it: Married people have a lower risk of heart problems, cancer, and Alzheimer’s. Positive effects on sleep quality and response to flu vaccinations have also been discovered. On the other hand, a marriage with low satisfaction can lead to physiological processes in both partners that contribute to diabetes, increased inflammation, a weak immune system, and even poor dental health. So, if you work on a cozy marriage daily, you can enjoy a long life together. - Large Social Network
Social relationships promote our health! A close network of friends and family reduces the risk of heart attacks, strokes, diabetes, and even pregnancy complications. A large-scale study from Alameda County, California, found that people with few social contacts are three times more likely to die in the next seven years than those with more contact with friends and family. Even the World Health Organization (WHO) has now responded to these numerous study results and added “social support networks” to the list of “determinants of health.” - Openness
Openness can reduce the risk of death by 21 to 24 percent, comparable to the effects of a Mediterranean diet. Half of this effect, however, is due to open people tending to maintain social contacts and exercise more frequently. - Volunteering and Helping Others
Social engagement can also significantly impact longevity, reducing the risk of death by 22 to 44 percent. Factors that can quickly lead to serious illnesses, such as increased blood sugar and inflammation levels, are significantly worse in people who do not engage in volunteer work. These effects can be observed in both rich and poor countries, such as Kuwait, Malawi, Kyrgyzstan, or Bolivia. The good news: Volunteering is needed everywhere, and everyone can find the right work. - Clear Goals in Life
In Japan, it’s called “ikigai.” In German, this word would most likely be translated as “purpose in life” or “a life worth living.” Knowing what you want in life is just as crucial for extending your life as exercise, friends, and marriage. Various studies in Japan examined “ikigai” and the way of living by it. They found that 46 percent of people “without a sense of life” rated their health as poor. Among people with “ikigai,” only 12 percent made this claim. - Kindness
Kindness might be the easiest influence factor to implement—with significant effects! A study shows that participants with occasional acts of kindness had fewer inflammatory reactions in their bodies. This results in a lower risk of joint diseases, cancer, heart disease, or diabetes. - Conscientiousness
With a bit of organization and diligence, this point is not hard to fulfill. Early practice pays off: even a certain level of conscientiousness in childhood influences later longevity. But it’s never too late to be diligent! People with very low conscientiousness have a 44 percent increased risk of death.
4 Factors That Increase the Risk of Death
- Loneliness
The connection between loneliness and a shorter life may be understandable to many, but the number behind it is shocking: the risk of death is increased by 83 percent! One cause could be poorer and more restless sleep, which is also linked to loneliness. This disrupts many recovery and regeneration processes in the body, leading to quicker onset of diseases such as heart disease, diabetes, and cancer. - Lack of Optimism
Various studies agree: Optimism extends life! And not just by a little; an optimistic person could live up to ten years longer than a pessimist. This effect has even been proven in monkeys. A British study describes optimism as feeling full of energy, enjoying everyday things, and looking happily at life. That sounds doable, doesn’t it? - Neurotic Behavior
Neuroticism or emotional instability increases the risk of death by 33 percent. This is not always due to neurosis alone but can also be associated with other behaviors that often accompany this mental disorder: the tendency to smoke and/or drink alcohol, as well as problems with social contacts. - Vitamin Intake
There can indeed be too much of a good thing. High doses of vitamin C seem to have a harmful effect on the kidneys. Similarly, an excessive intake of vitamin E, vitamin A, and beta-carotene supplements can shorten life. In an American study involving doctors, the risk of dying from cardiovascular disease was increased by 7 percent when taking multivitamin supplements.
