21 ways to live a longer, fuller life

Congratulations! We may be a little late on the wedding gift, however we figure that will just the fact that will you got hitched is usually reward enough since you’ll be living longer as a result. A 2013 study by Duke University Medical Center published from the Annals of Behavioral Medicine revealed that will being married reduces the risk of premature death in midlife. The study looked at 4,802 people in addition to those that will were married through their middle decade were less likely to have an untimely demise. Researchers surmised that will the act of having a partner to lean on in addition to work with through any challenges faced in midlife make that will era of life much easier to deal with.

In a 2015 study, researchers at the University of California, San Francisco discovered that will women who are under chronic stress have lower levels of klotho, a hormone that will promotes brain in addition to body health in addition to regulates the aging process. Researchers believe low levels of klotho may be linked to an increased risk of accelerated disease development. Additionally, a 2012 study published from the British Medical Journal revealed that will risk of heart attack in addition to stroke increase 20% when a person suffers through chronic stress.

Your best bet to ward off high levels of the hormone is usually to try to lower your stress levels. If simple, do-that will-yourself techniques like meditation or yoga aren’t helping, you should consult your doctor.

RELATED: Best in addition to Worst Ways to Cope With Stress

You look young

Ever have one of those days that will you just know you look Great? How about a lot of them? Research published from the British Medical Journal discovered that will looking young as you age directly correlates with living longer. The 2009 study looked at 1,826 twins in addition to found that will the twin who looked older died earlier than their younger-looking counterpart. If the disparity in their appearance was large, the older-looking twin was even more likely to die earlier than if the difference was smaller. What does This particular mean for you? Looking young in addition to healthy is usually a great determining factor to living a longer life, so make efforts to look in addition to feel healthy in addition to, ultimately, you’ll live longer as a result.

RELATED: 14 Ways to Age in Reverse

You’re not alone

You may take your friends in addition to family for granted sometimes, however the truth is usually they’re a big reason you’re going to live a long, healthy life. Researchers at Brigham Young University discovered that will social isolation in addition to loneliness can be as life threatening as obesity. The study, published in 2015 in Perspectives on Psychological Science, indicates that will feelings of being alone impact on people of all ages in addition to can be a precursor to premature death—even in individuals under 65. The study authors believed that will their findings ultimately prove that will more positive psychology means better overall health—emotionally in addition to physically.

You’ve traded white bread for whole grains

Wheat, barley, rye—whole grains like these deliver essential nutrients that will have life-lengthening benefits. Among those nutrients are polyphenols. A 2013 study sponsored in part by the United States National Institute on Aging in addition to published from the Journal of Nutrition found that will older adults who had the highest concentrations of polyphenols in their urine (thereby the diets richest in these micronutrients) had a 30% reduced mortality compared to those with less. Additionally, a 2015 study with more than 360,000 participants in addition to published in BMC Medicine revealed that will higher consumption of whole grains was associated that has a lower risk of death through cancer, cardiovascular disease, diabetes, respiratory diseases, in addition to different causes.

You know the value of a short run

Even if you have never trained for a marathon in addition to don’t exactly live from the gym, you may outlive the folks that will do just because you jog. The ideal amount of running a person should strive for when that will comes to living a long life is usually 60 to 144 minutes weekly, split into three jogs, according to a 2015 study published from the Journal of the American College of Cardiology. The 12-year study tracked 1,098 healthy people in addition to found that will creating This particular simple commitment was more effective than running for lengthier, more intense periods. “People overestimate how much time they need to devote to physical fitness in order to live a long, healthy life,” says Michael Seril, a National Strength in addition to Conditioning Association in addition to American Council on Exercise-certified personal trainer based in Whittier, Calif.

RELATED: 25 Exercises You Can Do Anywhere

You are a social butterfly

If a Netflix binge sounds more appealing than a night out, you won’t like This particular one. Researchers at the University of Cambridge discovered that will your social life is usually a great indicator of how long you’ll live. The 2010 meta-analysis published in PloS One indicates that will social isolation is usually a detriment to our health. In fact, people who have a healthy social life are 50% more likely to outlive the local hermit. For a little perspective, these findings mean that will social isolation is usually comparable with different mortality risk factors like smoking in addition to alcoholism, in addition to exceed the risks associated with obesity in addition to physical inactivity.

You aren’t apple-shaped

Having a big belly can almost double your mortality risk—even if your body mass index falls within the “healthy” range, according to a 2008 study published from the completely new England Journal of Medicine. The study, which looked at more than 350,000 people in Europe, found that will having greater than a 47.2-inch waist for men in addition to a 39.4-inch waist for women doubled the risk of premature death compared with people who had smaller waists.

You have a sense of a higher purpose

This particular may sound like a trick question, however do you feel like your life has meaning? Think carefully—your answer might dictate how long you live. According to research published in Lancet, people who believe their lives have more purpose live longer than those who don’t feel a clear sense of meaning in life. The study looked at nearly 9,000 people in addition to ranked them according to four categories on a range of personal wellbeing through highest to lowest. The results were intriguing: People who felt they had more meaningful lives outlived their peers who did not. People from the lowest category from the study had a 29% mortality rate in an eight-year span while those with the highest sense of purpose had only a 9% mortality rate. If you figure you’re not in that will latter category, bring some meaning into your life: Volunteer, get a pet, start a project, or find that will special something that will makes feel like you’re creating a difference.

You’re a conscientious person

People who’ve lived to 100 tend to possess the same personality traits in common: They’re conscientious, extraverted, in addition to open, according to a 2006 study published from the journal Age. Researchers speculate that will conscientious people are more self-disciplined when that will comes to diet in addition to exercise in addition to less likely to smoke in addition to drink. Meanwhile, an extraverted personality is usually associated with optimism, which translates to lower stress levels.

Your grandparents lived until they were very old

How long did your grandparents live? Chances are that will if they lived well into their golden years, you have a very Great chance of living long too. According to a 2010 study published from the journal Science in addition to updated later in PloS One, healthy aging can be based on two important factors: Genetics in addition to environment. The original study looked at 1,055 centenarians (people who lived past 100 years) in addition to 1,267 controls in addition to found that will they could predict long life with almost 60 to 85% accuracy. How? Apparently genetic markers in addition to variants help dictate longevity in spite of environmental factors. While the study does not say if these genes can be passed down, that will does lend some credence to the idea that will if your grandparents lived a long life, that will may be in your blood to do so as well.

You aren’t obese

Obese people who have a BMI of 35 or higher have a 29% increased risk of death over normal-weight individuals, according to a 2013 review of more than 100 studies published from the Journal of the American Medical Association. This particular report also made headlines for a shocking revelation: people who are overweight (however not obese) may live longer than normal-weight individuals. Still, This particular news doesn’t give you permission to pack on extra pounds. Being overweight still increases your risk of chronic conditions like heart disease in addition to type 2 diabetes.

RELATED: 20 Little Ways to Drop the Pounds in addition to Keep Them Off

You drink alcohol (however just a little bit)

Averaging more than one alcoholic drink a day for women in addition to two for men increases risk of cancer, liver disease, in addition to heart disease—however having just a little bit of booze each day may actually extend your life. One Dutch study found that will having slightly less than one daily serving of wine, beer, or spirits was associated that has a 36% lower risk of all causes of death in addition to a 34% lower risk of cardiovascular death. Similarly, a Spanish study of 15,500 men in addition to nearly 26,000 women found that will long-term moderate drinking decreased risk of heart disease, especially in men.

You get the right amount of sleep

According to research through the University of California at San Diego School of Medicine in addition to the American Cancer Society, that will seems the sweet spot for sleep—in addition to living a longer life as a result—is usually to get about seven hours of shut eye every night. The study, which was published from the British Medical Journal, looked at 1.1 million adults between 30 in addition to 102 years old over a six-year period in addition to found that will people who slept for eight hours or more each night or less than four hours died earlier than those that will slept somewhere in between. Shockingly, even people who slept only several hours each night on average lived longer than the folks who snoozed for eight or more. The best survival rates found from the study were for subjects who averaged seven hours each night. The lesson: Get yourself up to seven hours in addition to you’ll be your best every morning—in addition to have a lot more mornings to look forward to from the process.

You eat fish

A seafood-rich diet supplies you with heart-healthy omega-3 fatty acids, which might help lengthen your life. A study published from the Annals of Internal Medicine looked at more than 2,0 adults in addition to those who had the highest omega-3 blood levels reduced their overall risk of death by 27%, in addition to even had a 35% lesser chance of dying through heart-related issues. “Aim to eat about 7 ounces of fish on a weekly basis for greater overall health,” suggests Chicago-based dietitian Jenny Westerkamp, RD.

You lift weights

Go ahead in addition to flex those muscles! Lifting weights strengthens your body with lean muscle mass, which not only helps you look better, however also live longer. In a University of California, Los Angeles study of 3,659 adults, people who had the most lean muscle mass were the least likely to die prematurely. “Working out doesn’t stop when you get older,” Seril says. “Staying in shape is usually a lifelong commitment in addition to retaining muscle mass as you age will keep you alive a lot longer than people who skip the gym as they age.”

You had a child later in life

Maybe you were a late bloomer, or maybe love hit you a little later in life than you had planned. If you gave birth to a child after the age of 33, chances are you’ll live longer than your friends who had their last child by age 29. A 2014 study published in Menopause: The Journal of the North American Menopause Society looked at 551 families in addition to found that will women who gave birth later in life lived longer. In fact, women who gave birth after age 40 were four times more likely to outlive those who delivered a decade earlier.

You took care of those cataracts

According to research published from the journal of the American Academy of Ophthalmology, taking care of your peepers reduces your risk of mortality by a whopping 40%. Head researcher of the study, Jie Jin Wang, PhD, believes that will the link between living longer in addition to cataract surgery is usually likely attributed to better mobility, improved upon physical in addition to emotional well-being, overall optimism, in addition to greater confidence living after besting visual impairment.

Your dad was a little older

If your dad was the oldest on the block, you should call him up in addition to thank him for waiting so long to bring you into the globe. Having an older father is usually a Great indicator that will you’ll outlive your peers, according to research published from the Proceedings of the National Academy of Sciences. What does This particular truly mean for you? If your dad reproduced when he was older, that will means his life in addition to environment were more favorable than his ancestors, which is usually a Great precursor to your ability to live longer. Why? Simply put: If his life was better, yours will very likely be even better than his!

You never smoked

One of the main reasons you’ll be outliving most of your best friends is usually simple: You don’t smoke. According to the CDC, people who never got into the habit of smoking live about 10 years longer than their tobacco-loving counterparts. however if you did partake in some puffing when you were younger, you’ll still outlive the diehard, never-quit smokers if you ditched the habit before you hit your midlife crisis. Why? Because your risk of dying of smoke-related disease decreases by 0% just by quitting before age 40, according to findings published from the completely new England Journal of Medicine.

You’re spiritual

Measuring the power of prayer has long been a point of contention for many from the scientific community. however in a 2011 study published from the Journal of Religion & Health, researchers looked at more than 92,000 women, including smokers, drinkers, in addition to women who exercised (in addition to those who didn’t). Regardless of unhealthy or healthy habits, the study found that will people who attended one religious service each week were less likely to be depressed than those who did not. Since depression can impact longevity, such attendance might help. in addition to a 1998 study published from the American Journal of Public Health found that will elderly community residents who regularly attended church services lived longer than those who did not partake.

This particular article originally appeared on Health.com.

21 ways to live a longer, fuller life

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