Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans , may decrease disease risk and promote longevity. For example, many studies link a plant-rich diet to a lower risk of premature death, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression, and brain deterioration 27 , 28 , 29 , However, other studies report either nonexistent or much weaker links — with the negative effects seeming specifically linked to processed meat 37 , Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings.

Eating plenty of plant foods is likely to help you live longer and lower your risk of various common diseases. It should come as no surprise that staying physically active can keep you healthy and add years to your life.

As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life Regular physical activity can extend your lifespan. Exercising more than minutes per week is best, but even small amounts can help.

Smoking is strongly linked to disease and early death Overall, people who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette A recent review states that quitting tobacco before age 40 will prevent almost all increased risks of death from smoking.

One study reports that individuals who quit smoking by age 35 may prolong their lives by up to 8. Furthermore, quitting smoking in your 60s may add up to 3. In fact, quitting in your 80s may still provide benefits 42 , Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death Wine is considered particularly beneficial due to its high content of polyphenol antioxidants.

In addition, one review observed wine to be especially protective against heart disease, diabetes, neurological disorders, and metabolic syndrome To keep consumption moderate, it is recommended that women aim for 1—2 units or less per day and a maximum of 7 per week.

Men should keep their daily intake to less than 3 units, with a maximum of 14 per week If you drink alcohol, maintaining a moderate intake may help prevent disease and prolong your life. Wine may be particularly beneficial.

Feeling happy can significantly increase your longevity In fact, happier individuals had a 3. A study of Catholic nuns analyzed their self-reported levels of happiness when they first entered the monastery and later compared these levels to their longevity.

Those who felt happiest at 22 years of age were 2. For instance, women suffering from stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer 56 , 57 , Similarly, the risk of premature death is up to three times higher for anxious or stressed men compared to their more relaxed counterparts 59 , 60 , However, both laughter and a positive outlook on life can reduce stress, potentially prolonging your life 62 , 63 , 64 , Finding ways to reduce your anxiety and stress levels can extend your lifespan.

Maintaining an optimistic outlook on life can be beneficial, too. Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which may decrease your risk of chronic diseases 68 , 69 , 70 , 71 , A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan 73 , Finally, one study reports that providing support to others may be more beneficial than receiving it.

In addition to accepting care from your friends and family, make sure to return the favor Nurturing close relationships may result in decreased stress levels, improved immunity, and an extended lifespan. Conscientious people may also have lower blood pressure and fewer psychiatric conditions, as well as a lower risk of diabetes and heart or joint problems This might be partly because conscientious individuals are less likely to take dangerous risks or react negatively to stress — and more likely to lead successful professional lives or be responsible about their health 79 , 80 , Conscientiousness can be developed at any stage in life through steps as small as tidying up a desk, sticking to a work plan, or being on time.

For instance, the polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease 82 , 83 , 84 , 85 , Just remember that too much caffeine can also lead to anxiety and insomnia, so you may want to curb your intake to the recommended limit of mg per day — around 4 cups of coffee 97 , Therefore, if you have trouble getting enough high-quality sleep, you may want to shift your intake to earlier in the day.

Sleep is crucial for regulating cell function and helping your body heal. A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity.

These are all linked to a shortened lifespan , , , On the other hand, excessive sleep could be linked to depression, low physical activity, and undiagnosed health conditions, all of which may negatively affect your lifespan These include eating a plant based diet, quitting smoking, reducing stress, exercising, and getting enough sleep.

Drinking coffee or tea, practicing conscientiousness, finding joy, and limiting your alcohol intake also benefit your long-term health and well-being. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. But solid evidence still shows that the best way to boost the chance of living a long and active life is to follow the advice you likely heard from your parents: eat well, exercise regularly, get plenty of sleep, and stay away from bad habits.

People born in the U. today can expect to live to an average age of about A century ago, life expectancy was closer to Older people tend to be healthier nowadays, too. Research has shown that healthful behaviors can help you stay active and healthy into your 60s, 70s, and beyond.

In fact, a long-term study of Seventh-day Adventists—a religious group with a generally healthy lifestyle—shows that they tend to remain healthier into old age.

Their life expectancy is nearly 10 years longer on average than most Americans. Luigi Ferrucci, an NIH geriatrician A doctor who specializes in the care and treatment of older adults. who oversees research on aging and health. Natural changes to the body as we age can lead to a gradual loss of muscle, reduced energy, and achy joints.

These changes may make it tempting to move less and sit more. But doing that can raise your risk for disease, disability, and even death. Even frail older adults can benefit from regular physical activity. One NIH-funded study included over adults, ages 70 to 89, who were at risk for disability.

They were randomly placed in either a moderate exercise program or a comparison group without structured exercise. The exercise group gradually worked up to minutes of weekly activity. This included brisk walking, strength and balance training, and flexibility exercises.

Another sure way to improve your chances for a longer, healthier life is to shed excess weight. BMI is an estimate of your body fat based on your weight and height. Talk with a doctor about reaching a healthy weight. Studies in animals have found that certain types of dietary changes—such as extremely low-calorie diets—can lead to longer, healthier lives.

These studies offer clues to the biological processes that affect healthy aging. But to date, calorie-restricted diets and other dietary changes have had mixed results in extending the healthy lives of people.

Not smoking is another pathway to a longer, healthier life. But data suggest that from the moment you stop smoking, there are health benefits.

You might think you need good genes Stretches of DNA, a substance inherited from your parents, that define features such as your risk for certain diseases.

to live longer.