5 ways to live longer and healthier

Those born in the United States today have an average life expectancy of 79 years. A century ago, this age was closer to 54 years.

We have learned a lot about what helps us live to 70, 80, 90 and even 100 years old. Don’t smoke, drink alcohol in moderation, eat healthy and exercise.

Such advice always seems too general. But we have found five very concrete, science-based things you can do today to extend your life by ten years or more.

Climbing stairs

You don’t have to take more steps. Instead, a new study from Tulane University found that if you take at least 50 steps up the stairs each day, you can reduce your risk of heart disease by 20%.

“You don’t have to go to the gym. You can do this every day,” says Dr. Lu Qi, director of the Obesity Research Center at Tulane University.

Change your diet

And as for diet, a study of nearly half a million participants found that those who switched from soda and processed meat to whole grains, nuts, fruits, vegetables and fish lived an average of ten years longer.

Avoid salt

For the first time, a link has been found between salt intake and a higher risk of developing type 2 diabetes.

“Salting food is a behavioral variable, it is an eating behavior,” says Dr. Qi.

Researchers believe that salt causes people to eat larger portions, increasing their risk of obesity and inflammation.

Find ways to manage your stress

This reduces your risk of early death by 22%.

Yoga is one option. Other ways to combat stress: Maintain a daily routine, limit screen time, and stay connected with others.

Sleep well

The key word is “good,” which means seven to nine hours without a break.

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How much do your genes play a role in how long you live? The New England Centenarian Study found that genes account for less than a third of your chances of surviving to age 85.

The rest depends on your lifestyle.

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