11 Science-Backed Tips To Help You Live Longer

11 Science-Backed Tips To Help You Live Longer

Life is a wild ride. Why not enjoy it as much as possible? With the right habits, you can savor the most out of your golden years – and feel good while doing so. It’s never too early or late to start. Sure, the sooner you take on these habits, the better impact they’ll have. But even if you’re already in the “golden years,” treating the body well has no due date. Here are 11 habits that will increase longevity, according to science.

11 Habits That Increase Your Lifespan

1. Eat Plant-Based Protein

Eating plant protein will reduce the risk of heart disease


Enjoy animal protein in moderation. Consuming more plant-based sources is linked to a 30 percent lower risk of heart disease, the number one cause of death in the nation.1 2 Tasty options include nuts, soy, quinoa, and whole grains.

2. Avoid Soda

Avoiding soda will reduce the risk of diabetes


It’s no secret that sugar-sweetened drinks aren’t the best choice. According to Diabetes Care, it can increase the risk of metabolic syndrome and type 2 diabetes.3 Together, these conditions are a perfect set-up for short life.

3. Drink Water

Drinking more water will reduce weight gain


Reach for H2O instead of any other drinks. By staying hydrated, the body’s fluid levels will stay balanced as every single cell needs fluid to function. Plus, drinking plain water is linked to lower energy intake and weight control.4 This is a must for preventing obesity and chronic disease.

4. Find Ways To Relieve Stress

Reducing stress will increase your lifespan


While a little bit of stress in life is normal, letting it build up will shave years off your life. Chronic stress actually reduces the levels of klotho, a hormone that controls the aging process. It also plays a role in brain function and body health.5

Make stress relief a priority. Do it through yoga, meditation, or activities that you love. If life feels too busy, carve out special “me” time. Your lifespan depends on it.


5. Get Enough Sleep

Getting enough sleep is key to living longer

In a culture of all work and no play, it’s common to get little to no rest. This is a major predictor of death, unfortunately. Adults need at least 7 hours of sleep per night.6 This is because, during sleep, the body repairs itself, keeping it healthy. But remember, getting too much sleep is not any better. It can also bring on early death!7


6. Move Around

Being physically active reduces your mortality rate

We all know that exercise is good for the body, but you don’t need to run a marathon. Each day, replacing just 30 minutes of sedentary time with light activity can decrease mortality risk.8 Even a brisk walk around the neighborhood will do.


Not a fan of walking? Play with your kids, dance around, or invite a friend and party right at home. There are so many ways to put the fun back into exercise.

7. Help Others

Helping others gives you a sense of purpose

The more you give, the more you’ll live. That’s what a 2003 study says, at least! Compared to receiving social support, giving it has a desirable effect on longevity.9 Consider volunteering at a soup kitchen, animal shelter, or community center. It will greatly contribute to your sense of purpose.

8. Keep Healthy Friendships

Helping others gives you a sense of purpose

Relationships are one of the biggest predictors of mortality. Thankfully, it’s pretty easy to change.10 Take the time to connect with the people around you. If you’re an introvert, this might be harder. So, focus on things that you love. The web is a wonderful source for finding local meetups with like-minded people.

9. Consider Yourself Young

Stay young at heart to keep your body young

Self-perception is more powerful than you think. When older adults feel younger than they actually are, they tend to live longer.11 So, instead of looking at yourself as “old,” live a little and stay young at heart. Don’t let age hold you back. Want to try something different? Give it a shot. It’s never too late to create new experiences.

10. Be Positive

Encourage positive thoughts and attitudes

While it’s easier said than done, looking on the bright side has its perks. Optimism lowers the risk of premature death, likely through its effect on stress.12 It’s another reason to maintain positive friendships, hobbies, and activities.

11. Have Sex More Often

Have sex often to reduce stress and be physically active

If you wish to be sexually active, embrace it. People who have more orgasms have a 50 percent lower risk of dying early.13 As an added bonus, it will also contribute to stress relief and physical activity.

These actions need to be continuously practiced. Doing it once or twice won’t make a difference! Instead, look at these habits as a lifestyle, not a checklist.