Healthy Longevity: Habits That Increase Life Expectancy with Quality

Living longer is not just about adding years, but about having a good life, with a well-functioning body and a healthy mind, even as age advances. Several studies have shown that people who take care of their health live longer and are less likely to develop chronic diseases, regardless of their genetic background.

One key factor for a healthy life is staying physically active. People who engage in moderate or vigorous physical activity have a lower risk of death from any cause, including cardiovascular problems. A study conducted in China showed that older adults who remain active significantly reduce their risk of mortality, even when they already have other health conditions.

Healthy eating also makes a major difference. A diet rich in fruits, vegetables, fiber, and healthy fats, while avoiding ultra-processed foods as much as possible, helps prevent diabetes, high blood pressure, and cancer—conditions that reduce life expectancy. The World Health Organization emphasizes that healthy nutrition is essential for living longer and better.

Good sleep is fundamental, as it helps the body function properly, regulates hormones, supports tissue recovery, and strengthens the immune system. People who sleep between seven and eight hours per night have a lower risk of dying from heart disease and other illnesses.

It is not only the body that matters—the mind also needs care. Social interaction, good relationships, and a sense of belonging contribute to a happier old age and help prevent cognitive and emotional problems. Aging well requires support, participation, and connection with the community.

Adopting a healthy lifestyle that includes balanced nutrition, regular physical activity, quality sleep, and strong social relationships significantly reduces the risk of premature death and increases life expectancy. Research shows that individuals who follow five healthy habits can live up to seven years longer while also reducing healthcare costs.

These findings demonstrate that healthy longevity does not depend solely on luck or genetics, but mainly on the choices we make. Therefore, it is essential that governments and communities promote healthy habits so that people can live longer lives with health, independence, and well-being.

 References

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INSTITUTE OF LONGEVITY. Sleeping well can improve longevity. Available at:
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LI, Y. et al. Healthy lifestyle and the likelihood of becoming a centenarian. JAMA Network Open, June 20, 2024. Available at:
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NATIONAL INSTITUTES OF HEALTH – NIH. Healthy habits can lengthen life. Available at:
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