Most of us aim to live a long, healthy life, but people in certain regions of the world consistently outlive others on average.
According to reports, Japan boasts the longest average lifespan, followed by Sweden and Norway. Various factors contribute to this, including diet, physical activity levels, healthcare systems, and community support. In contrast, the average American lifespan is currently 76.4 years, the shortest in nearly two decades, as reported by the CDC. Meanwhile, the average life expectancy in Japan is 84.3 years, according to the WHO.
While some factors affecting longevity, such as genetics, are beyond control, experts suggest several strategies to enhance the chances of living a longer, healthier life.
Follow a Mostly Plant-Based Diet
Experts agree that a mostly plant-based diet significantly contributes to longevity. Research consistently shows that reducing meat intake and focusing on plant-based foods can be beneficial.
Avoiding red meat, processed foods, and fast foods is crucial. Incorporating green, leafy vegetables, berries, and other phytonutrient-rich foods into the diet is recommended. The Mediterranean diet, which emphasizes plant-based foods and minimizes meat consumption, has been particularly linked to increased longevity.
Dr. Scott Kaiser, a geriatrician, emphasizes the importance of including a variety of plant-based foods in your diet.
These foods are rich in essential nutrients and antioxidants that help protect against chronic diseases. “Eating a diverse range of fruits and vegetables ensures that you’re getting a wide spectrum of nutrients that contribute to overall health,” he says. This dietary pattern not only supports physical health but also boosts mental well-being.
Take Your Time at Meals
The relationship with food is also important. Eating slowly and mindfully, taking pleasure in meals, can help prevent overeating, which is associated with various health conditions.
This approach contrasts with the often hurried and distracted eating habits prevalent in some countries. Experts suggest that taking time to savor your food can improve digestion and promote a sense of satisfaction, reducing the likelihood of unhealthy snacking between meals.
Stay Active
Exercise is vital for maintaining good physical and cognitive health. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activities per week. Even if regular exercise routines are challenging to maintain, finding ways to stay active through daily activities, such as walking or doing active chores, can be beneficial.
“Exercise is the closest thing we have to a miracle drug,” says an expert. Physical activity not only helps in maintaining a healthy weight but also reduces the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Additionally, regular exercise has been shown to improve mental health by reducing symptoms of depression and anxiety.
Take Care of Mental Health and Stay Social
Mental health conditions like depression can shorten lifespan due to behaviors such as substance abuse and inactivity. Social isolation is also detrimental, increasing the risk of conditions like dementia. Simple acts of connecting with others, even briefly, can significantly reduce feelings of loneliness and improve mental health.
According to experts, loneliness and social isolation are as harmful to health as obesity, physical inactivity, and smoking. Social connections are essential for mental well-being and cognitive health. Engaging in social activities, volunteering, or joining clubs and groups can provide a sense of belonging and purpose.
Adequate sleep is crucial for longevity and overall health. Lack of sleep, especially in middle age, increases the risk of dementia. Adults are generally recommended to get seven to nine hours of sleep per night. Prioritizing sleep and ensuring consistent, restorative rest is essential.
Experts stress that good sleep hygiene practices can help improve sleep quality. This includes maintaining a regular sleep schedule, creating a relaxing bedtime routine, and minimizing exposure to screens before bed. “Sleep is fundamental to our health, and neglecting it can have serious consequences,” says another expert. Ensuring that you get enough sleep can improve cognitive function, mood, and overall well-being.
Managing stress through healthy coping strategies, such as mindfulness meditation, can positively impact health. Focusing on breathing and appreciating positive aspects of life can trigger a relaxation response, lowering heart rate and blood pressure while improving mood. Additionally, it’s important not to be overly critical of oneself when unable to make healthy choices consistently, as guilt can negatively affect health.
Experts suggest incorporating stress-reducing activities into daily routines. This can include practices such as yoga, deep breathing exercises, and spending time in nature.
Implementing these strategies can help increase the odds of living a longer, healthier life, even amidst the uncontrollable factors that influence longevity. By focusing on diet, physical activity, mental health, sleep, and stress management, individuals can take proactive steps towards improving their overall well-being and potentially extending their lifespan.