Seven Steps to a Longer Life: Simple Daily Habits That Can Add Years

Seven Steps to a Longer Life: Simple Daily Habits That Can Add Years

A new study presented at the 2023 American Society for Nutrition Annual Meeting shows that making lifestyle changes even in adulthood can have a significant impact on your lifespan. Scientists from the U.S. Department of Veterans Affairs and the University of Illinois at Urbana-Champaign analyzed medical records from more than 700,000 veterans aged 40 to 99. The results are striking: following just seven healthy habits can add 24 years to your life for men and 21 years for women.

The researchers identified seven key habits that positively affect longevity. These include quitting smoking, controlling your alcohol intake, getting regular exercise, eating a healthy diet, getting enough sleep, having positive social connections, and managing stress. According to the data, these factors had the greatest impact on reducing the risk of premature death.

In particular, quitting smoking is the most powerful factor: those who quit or never smoked had a 30–45% lower risk of death compared with those who continued to smoke. Next in importance is regular physical activity — at least 150 minutes of moderate intensity exercise per week (such as brisk walking or light jogging). This reduces the risk of mortality by 20–40%.

Another important aspect is the quality of the diet. Eating enough vegetables, fruits, whole grains and limiting red meat and processed foods can reduce the risk of premature death by up to 20%. Researchers also emphasize the importance of sleep: adults who sleep 7–9 hours a night live longer than those who are chronically sleep deprived or, conversely, oversleep.

Emotional health also matters. People who avoid or manage chronic stress effectively have a 20% lower risk of death. Another factor in longevity is maintaining social connections—regular communication with family, friends, and active participation in communities contribute not only to improved mood but also to physical health.

While some of these habits may seem difficult to implement right away, researchers emphasize that even gradual improvements in lifestyle can bring significant benefits. According to one of the study authors, Dr. Javier Letourneau-Molina, “it’s never too late to start.” Even if the changes occur in your 40s, 50s, or 60s, they can still significantly extend your life and improve its quality.