Uncover the mysteries behind a lengthier and more robust lifestyle right now
The Million Veteran Program (MVP) study has identified eight key lifestyle habits that significantly extend life expectancy and positively impact longevity. These habits emphasise simple, sustainable behaviours rather than complex interventions or strict regimes. Although the exact list from MVP is not fully detailed, similar longevity research aligns on core lifestyle factors.
The first habit is adequate sleep, with a non-negotiable aim for around nine hours per night. High-quality sleep is crucial for longevity, profoundly affecting overall health and longevity, including immune function, cognitive health, and metabolic regulation.
A Mediterranean-style diet, emphasising plant-based foods, healthy fats like olive oil, moderate protein, and limited processed foods, supports cardiovascular health and reduces chronic disease risk.
Intermittent fasting or short fasting windows, which mimic natural feast/famine cycles, help metabolic health, insulin sensitivity, and cellular repair mechanisms.
Hydration with electrolytes is also essential for maintaining proper hydration, supporting cellular function and systemic balance.
Regular physical activity, through age-appropriate exercise or sports, supports cardiovascular health, muscle mass, and mental sharpness.
Mental and intellectual engagement, through activities such as puzzles, reading, or learning new skills, contributes to cognitive longevity.
Avoiding smoking is a well-established factor that reduces risks of cardiovascular disease, cancers, and respiratory conditions, directly impacting lifespan.
Social connection and joy are critical for longevity, as they improve mental health and motivate adherence to healthy behaviours.
Collectively, these habits reduce risk factors for leading causes of death such as cardiovascular disease, diabetes, cancer, and neurodegenerative illnesses. They support systemic balance by lowering inflammation, improving metabolic function, and enhancing stress resilience. Psychological well-being and social connection address mental health, which is increasingly recognised as integral to physical longevity.
Effective stress management can lower the risk of premature death by 20-30%. Adequate, quality sleep, regular physical activity, and a positive attitude, purpose, gratitude, and stress resilience improve mental and physical health and contribute to a longer, healthier life.
A balanced, healthy diet rich in fruits, vegetables, whole grains, and lean proteins can lower the risk of premature mortality by 20-30%. Adopting even a few of these lifestyle changes can bring significant benefits, underscoring the importance of taking proactive steps for a healthier, longer life.
The field of lifestyle medicine has emerged as an effective approach for the prevention of diseases and a long life, addressing the causes of chronic diseases through evidence-based lifestyle interventions. Habits like daily movement, plant-based nutrition, stress management (through meditation/Yoga), and regular sleep cycles significantly extend lifespan.
The synergistic effect of adopting all eight healthy habits by the age of 40 can lead to an average lifespan extension of 24 years for men and 23 years for women. Maintaining a solid social network and nurturing positive relationships can lower the risk of premature death by 50%.
Smoking and opioid addiction are associated with a 30-45% increased risk of death during the study period. The five pillars of a longer, healthier life are balanced nutrition, regular exercise, good sleep, stress management, and a positive attitude.
In conclusion, the eight key lifestyle habits highlighted by longevity research related to MVP emphasise quality sleep, Mediterranean diet, fasting, hydration, physical and mental activity, non-smoking, and social joy, all of which synergistically promote significantly longer, healthier lives.
- Proper sleep, aiming for approximately nine hours nightly, is vital for longevity, as it positively impacts overall health, immune function, cognitive health, and metabolic regulation.
- Adopting a Mediterranean-style diet, focusing on plant-based foods, healthy fats, moderate protein, and limited processed foods, supports cardiovascular health and reduces the risk of chronic diseases.
- Intermittent fasting can help improve metabolic health, insulin sensitivity, and cellular repair mechanisms, positively impacting longevity.
- Maintaining proper hydration with electrolytes is essential for cellular function and systemic balance, contributing to a longer, healthier life.
- Engaging in regular physical activity through exercise or sports supports cardiovascular health, muscle mass, and mental sharpening.
- Mental and intellectual activities like puzzles, reading, or learning new skills contribute to cognitive longevity by improving mental performance.
- Maintaining a solid social network and nurturing positive relationships can lower the risk of premature death by up to 50%, underscoring the importance of social connection for mental health and a longer lifespan.
