8 Habits That Can Add Decades to Life

Longevity studies reveal the behaviors, mindsets, and traits of those who live the longest.

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We all want to live as long and as healthily as possible. Many healthy living hacks, such as lounging in a hot sauna or taking a cold plunge, claim to increase lifespan, but how effective are they?

Growing research points to a different answer, suggesting that a few simple, consistent lifestyle habits can be far more effective in boosting longevity and well-being.

Avoid Smoking, Drugs, and Excessive Alcohol Drinking

A recent episode of the EpochTV show “Vital Signs,” titled “8 Habits of Long Life,” featured Dr. Damon Noto, a rehabilitation medicine specialist. In the episode, Noto referenced a 2024 study that examined nearly 720,000 U.S. veterans ages 40 to 99. The study found that there are eight lifestyle factors that influence a person’s lifespan by more than 10 years. The most significant are whether a person smokes, whether a person has an opioid use disorder, and whether a person is physically active.

Dr. Damon Noto highlights results of longevity studies in “8 Habits of Long Life" on “Vital Signs.”

Noto said alcohol consumption was shown to be very damaging to a person’s health and lifespan, even if the person drank only on weekends.

However, other data show that in some regions of the world where people live longer—also known as “Blue Zones”—moderate drinking is incorporated into daily life.

Sardinia, Italy, is one such place. Residents typically drink one or two glasses of red wine daily. Noto said the key factor seems to be the amount of alcohol consumed at a time. One or two glasses per day is very different from binge drinking over the weekend, as binge drinking is a shock to our system and damages liver health over time.

Eat Well, and Stay Active

We know that exercise is a healthy habit, but do we consider it life-saving? Noto said the veteran’s study shows that exercise may add a decade or more to our lives.

He also examined the type of physical activity in the study. People in the study often stayed active by engaging in natural movement, such as gardening or participating in sports with their friends. Noto said he believes that these lifestyle or social activities are especially beneficial because building physical activity into someone’s daily life can help a person stay consistent with moving the body.

Watch “Anti-Age Keto Diet” on slowing aging through keto.

Diet can also affect a person’s lifespan. Those living in Blue Zones tend to eat homegrown and home-cooked foods and avoid overeating. According to the study, those who ate highly processed foods and sweets had shorter lifespans than those who followed a nutritious diet.

Live With Purpose, and Be Part of a Community

Noto highlighted a social component of longevity. Research suggests that individuals who have friends and a sense of community tend to live longer than those who are lonely or isolated.

“A lot of these studies have shown that people who have purpose, especially purpose greater than themselves, not only live longer, but they live happier lives and more successful lives,” Noto said. “So purpose is something we found to be extremely important.”

Noto pointed out that those in Blue Zones tend to live in cultures that make family and faith high priorities.

Manage Stress

Noto said that according to the study, those with longer lifespans had some way to deal with stress in their regular routines, whether by praying, taking walks, socializing with friends, or working around the house.

Sense of purpose is highlighted as a longevity factor in “8 Habits of Long Life” on “Vital Signs.”

Be Conscientious 

The Longevity Project, which began in the 1920s, followed 1,500 Americans with high IQs from childhood to death. Initially, it was thought that because these children were intelligent, they would succeed and do well in life, but that was not the case.

The study showed that the more conscientious a person was, the longer that individual lived. Character qualities such as discipline, hard work, organization, thoughtfulness, and a sense of responsibility greatly influence success in life.

Get Quality Sleep

Sleep affects the length of a person’s life. Getting enough REM sleep is crucial if you want to add years to your lifespan.

Noto recommended getting a sleep-tracking device to ensure that you get the proper sleep quality. Those who suffer from chronic anxiety or sleep apnea were shown in the study to have shorter lifespans.

However, Noto also emphasized the body’s ability to do amazing things, even under stress. He believes that having a sense of purpose helps through times of stress or low sleep and significantly affects a person’s health and life.

Watch “8 Habits of Long Life” on “Vital Signs” here.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.