WE’RE an ever ageing society – that’s indisputable.
But our latter years are often plagued by ill health.
A lack of positive social relationships was associated with a 5 per cent increased risk of dying
Diabetes, cancer, heart disease and dementia are three conditions associated with old-age and early death.
But now, researchers have identified eight habits that could see people live more than 20 years longer – while remaining healthy.
The study found that low physical activity, opioid use, and smoking had the biggest impact on lifespan, and were associated with around a 30-45 per cent higher risk of death.
While stress, binge drinking, poor diet, and poor sleep hygiene were each associated with around a 20 per cent increase in the risk of death.
And a lack of positive social relationships was associated with a 5 per cent increased risk of dying.
The findings from both studies were presented at Nutrition 2023, the annual meeting of the American Society for Nutrition being held in Boston, US.
The research that looked at lifestyle habits used data from medical records and questionnaires collected between 2011-2019 from 719,147 people enrolled in the Veterans Affairs Million Veteran Program.
It found that men who have all eight habits at age 40 would be predicted to live an average of 24 years longer than men with none of these habits, and for women an additional 21 years.
Xuan-Mai Nguyen, health science specialist at the Department of Veterans Affairs and rising fourth-year medical student at Carle Illinois College of Medicine, USA, said: “We were really surprised by just how much could be gained with the adoption of one, two, three, or all eight lifestyle factors.
“Our research findings suggest that adopting a healthy lifestyle is important for both public health and personal wellness.
“The earlier the better, but even if you only make a small change in your 40s, 50s, or 60s, it still is beneficial.”
The researchers say their findings, which have not been peer-reviewed, highlight the role of lifestyle factors in contributing to chronic diseases such as type 2 diabetes and heart disease that lead to premature disability and death.
Habits in focus:
1. Socialising
Regular socialising helps reduce feelings of loneliness.
And a growing body of evidence suggests it can sharpen memory and cognitive skills, increases your sense of happiness and wellbeing.
A separate Chinese study, published this year found socialising nearly every day seems to be the most beneficial for a long life
2. Physical activity
Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose.
According to the NHS, the average adult should do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.
This should be spread evenly over 4 to 5 days a week.
3. Avoiding opioid drug use
Opioids are super strength medications for pain which can be highly addictive.
They include drugs like morphine, fentanyl and codeine.
Most (70 per cent) drug related deaths globally are related to opioids, the World Health Organisation.
4. Not smoking
Smoking is one of the biggest causes of death and illness in the UK.
Every year around 76,000 people in the UK die from smoking.
Many more are living with debilitating smoking-related illnesses such as cancer, heart disease and diabetes.
5. Not binge drinking
Binge drinking is drinking a lot of booze in a very short space of time, or, ‘drinking to get drunk’.
Binge drinking is defined by health officials as consuming more than six (for women) or eight (for men) units of alcohol in one sitting.
That’s the equivalent of three to four pints or three to four medium glasses of wine.
According to Drinkaware, binge drinking can lead to accidents and injury, slower reaction times and impaired decision making, which could lead to risky behaviour,
6. Good sleep pattern
People get a health boost from good sleep habits.
The NHS says adults need around seven to nine hours of sleep.
However, age, health and personal circumstances affect how much sleep we need, plus some people naturally sleep more than others.
7. Healthy diet
A balanced diet is an important part of maintaining good health, and can help you feel your best, the NHS says.
This means eating a wide variety of foods in the right proportions.
Everyone should try to eat at least five portions of fruit and veg each day.
Their diet should also include plenty of fibre, which is found in foods like potatoes, bread, rice or pasta.
Make sure to consume some dairy or dairy alternatives, a source of protein like fish or beans, and fats like unsaturated oils and spreads.
If you’re having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.
8. Avoiding stress
Stress is the feeling of being under too much mental or emotional pressure.
It’s not an illness in itself, but it can cause serious illness if it isn’t addressed.
Try talking talking about your feelings to a friend, family member or health professional.
Some people find breathing exercises and mindfulness activities like meditation can be calming.