How to live longer by more than 20 years: 8 expert tips for men and women to adopt before the age of 40

Title: How to Extend Your Lifespan by Over 20 Years: 8 Expert Tips to Adopt Before 40nnThe desire to live a long and healthy life is a common goal among humans. However, achieving good health is not a simple task. It requires consistency, discipline, and the adoption of good habits. A recent study has identified eight such habits that can help delay or prevent the onset of chronic illnesses like type 2 diabetes and heart disease, potentially extending a person's lifespan by decades. The study was conducted by health science specialists at the US Department of Veterans Affairs and involved over 700,000 veterans. nnThe study found that adopting a diet rich in plant foods and low in processed foods can significantly reduce your risk of developing serious illnesses. If these eight healthy lifestyle habits are adopted by middle age, considered to be age 40, they could add an average of 24 years to a man's life and 21 years to a woman's life. nnThe authors of the study suggest that by focusing on lifestyle medicine, a relatively new branch of medicine that aims to maintain optimal health and prevent, treat, and reverse chronic illness across all life stages, we can all live longer, healthier lives. The habits listed in the study emphasize the importance of good nutrition, good sleep hygiene, stress management, sufficient physical activity, and maintaining social connections. nn1. Get moving: Regular exercise offers numerous benefits. Aim for at least 150 minutes of moderate-to-vigorous exercise each week, including strength training on at least two or three days. Strength training is particularly important for older individuals as it helps build bone density and increase flexibility. nn2. Avoid opioid addiction: Opioids are a class of drugs that relieve pain but are highly addictive. Fentanyl, a synthetic opioid that is up to 50 times stronger than heroin and 100 times stronger than morphine, is a prime example. It is approved for treating severe pain, typically after serious surgery or for advanced cancer pain. nn3. Don't smoke: Smokers, and those exposed to secondhand smoke, are at a higher risk of developing lung cancer and heart disease. nn4. Manage stress: Medical research estimates that as much as 90 per cent of illness and disease is stress-related. Chronic stress can lead to numerous health issues, including insomnia, hair loss, headaches, and dangerous levels of inflammation. nn5. Eat healthily: A healthy diet is a crucial part of a healthy lifestyle. Studies show that eating more plant foods instead of processed foods can lower your risk of developing serious illnesses. nn6. Don't binge drink: Binge drinking is defined as consuming at least five cans of beer, five glasses of wine, or five shots of spirits in one sitting. Even moderate drinking can lead to health problems. nn7. Get a good night's sleep: The optimal amount of sleep for a healthy adult is generally considered to be seven to eight hours a night. For teenagers, it's eight to 10 hours. Sleep deprivation is closely associated with poorer eating habits and a higher body mass index (BMI). nn8. Maintain positive social relationships: Strong social connections can act as a buffer against stress and the harmful effects of anxiety and depression. nnAmong the study participants, being inactive, using opioids, and smoking had the biggest impact on lifespan. These three factors were associated with a 30 to 45 per cent higher risk of death during the study period. Stress, binge-drinking, poor diet, and poor sleep habits were each linked to about a 20 per cent increase in the risk of death. A lack of positive social relationships was associated with a 5 per cent increased risk. nnThe researchers concluded that adopting a healthy lifestyle is crucial for both public health and personal wellness. The earlier these habits are adopted, the better, but even small changes made in your 40s, 50s, or 60s can still be beneficial.