While your life can be cut short by a number of unpredictable factors, you may take steps to help increase your life expectancy. By avoiding exposure to toxins, providing your body with the nutrients it needs, keeping your fitness level up and avoiding unhealthy weight gain, you can help to maximize your lifespan.
Exercising Regularly
According to the findings of a 2005 study conducted by researchers at the University Medical Center in Rotterdam and cited by "The Washington Post," exercise can help you live a longer and healthier life. The researchers found if you engage in moderate forms of exercise at least five days out of each week, you may extend your life by as much as a year and a half; engaging in more intense forms of exercise five days out of each week can extend your lifespan by close to five years. The exercise seems to have the most life-extending benefits by reducing your risk of heart disease.
Not Smoking
Cigarette smoking has been linked to an abundant amount of diseases, cancers and general health problems, including a shortened life. According to the findings of a 50-year study published in 2004 in the "British Medical Journal" and cited by "The Washington Post," of the people who smoked persistently, 50 percent of them were killed by their habit. The researchers went on to report that if you stop smoking by the age of 30, your life expectancy will not be negatively impacted. Stopping by the age of 50 will only reduce your life expectancy by four years rather than the 10 years if you never stop. The healthy habit of being a non-smoker or a recovering smoker will help you to have a longer, healthier life expectancy.
Maintaining a Healthy Weight
Having extra fat on your body can increase your risk of health conditions that can shorten your lifespan, such as heart disease, stroke, diabetes and high blood pressure. According to the Harvard School of Public Health, having these conditions, along with being overweight or obese, can reduce your life by as much as 4.9 years for men and 4.1 years for women. Also, simply keeping the extra weight off may in itself increase your lifespan by close to a year and a half.
Keeping your weight down will not only contribute to a longer lifespan, but it will help you avoid any negative life-altering conditions such as arthritis or diabetes.
Eating Right
Eating a healthy diet will help reduce your risk of developing diet-related diseases that can shorten your lifespan. Diets rich in whole grains, fruits, vegetables and legumes can help reduce your risk of heart disease, diabetes and some forms of cancer. According to a 2007 study published in "The American Journal of Clinical Nutrition," women who ate at least four to seven servings of whole grains each week were significantly less likely to die of an inflammation-related death. Also, by keeping your trans fat intake to a minimum and limiting your intake of saturated fats, you may avoid serious diet-related diseases such as heart disease, which can contribute to a shortened lifespan.
References
- PubMed.gov: Whole-grain Consumption is Associated With a Reduced Risk of Noncardiovascular, Noncancer Death Attributed to Inflammatory Diseases in the Iowa Women's Health Study
- The Washington Post: Cigarettes Cut About 10 Years Off Life, 50-Year Study Shows
- Harvard School of Public Health: Four Preventable Risk Factors Reduce Life Expectancy in U.S. and Lead to Health Disparities
- The Washington Post: A Daily Workout Could Add 4 Years to Life, Study Says
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