10 Simple Steps to Increase Your Life Expectancy

This article looks at 10 simple steps to increase your life expectancy, including what the current research says.

1

Go Outside

Paul Bradbury / Getty Images

Vitamin D is essential for many vital functions:

Vitamin D deficiencycan impair all of these functions and lead to an increased risk of fractures, heart disease,type 2 diabetes, andosteoporosis (porous bones).

Research suggests that 50% of adults with low vitamin D levels simply don’t get out into the sun enough. Getting sun for just 15 minutes a day is enough to maintain vitamin D levels in healthy people.

Takingvitamin D supplementsand eating foods rich in vitamin D are also effective ways to increase vitamin D levels.

Foods rich in vitamin D include:

Vitamin D Deficiency and Life Expectancy

2

Hang Out With Friends

Scientists are not exactly sure why relationships play a role in health and longevity. It could be that people in positive relationships are less likely to take risks and are more likely to take care of themselves. It could also be that having people around you reduces stress in your life.

On top of this, people who engage in “meaningful” relationships tend to have better life expectancies. This means having conversations about each other’s beliefs, interests, or history or engaging in activities that both parties enjoy.

Relationships and LongevityA study in the journalPLoS Medicineconcluded that, based on 148 studies involving 308,849 participants, people who reported strong social relationships had a 50% lower risk of premature death than those who didn’t.

Relationships and Longevity

A study in the journalPLoS Medicineconcluded that, based on 148 studies involving 308,849 participants, people who reported strong social relationships had a 50% lower risk of premature death than those who didn’t.

3

Get Daily Exercise

Improvements in life expectancy are strongly linked to daily exercise. A comprehensive review of studies in theJournal of Aging Researchshowed that people who exercise regularly—even for as little as three hours a week—lived up to 6.9 years longer than those who didn’t.

Habit-building is key to success. The easiest way to build a habit is to commit to daily workouts even if it’s just for 20 minutes. If you do, you may skip a day but are more likely to get back on track immediately.

If you exercise three days a week and miss one workout, you may go four to five days without exercising and eventually give up.

Remember that daily exercise doesn’t have to mean going to the gym every day. Home exercises such as yoga, stretching, free weights, swimming, or brisk walking can be incredibly beneficial, particularly if you are older.

Live Expectancy Do’s and Don’ts in Your 30s

4

Floss Daily

As strange as it may seem,flossing dailymay extend life expectancy.

Gum disease, otherwise known asperiodontitis, affects 11% of the world’s population and is the sixth most common disease worldwide.

Severe periodontitis is directly linked to not only an increased risk of heart disease but also an increased risk of death from heart attacks, according to a 2020 review of studies in theJournal of Clinical Periodontology.

Why the Hunza People Live Longer

5

Have More Sex

Other factors may contribute. One early study reported, for example, that males with a high frequency of orgasms had a 50% reduction in all-cause mortality.

Sex and Life ExpectancyA 2022 study in theJournal of Applied Gerontologyreported that the frequency or enjoyment of sex was not as influential on longevity as a person’s belief that sex is an essential part of health.According to the study, which monitored a group of adults aged 55 and over for 27 years, people who held sex-positive beliefs were 78% more likely to live to the expected life expectancy than those who didn’t.

Sex and Life Expectancy

A 2022 study in theJournal of Applied Gerontologyreported that the frequency or enjoyment of sex was not as influential on longevity as a person’s belief that sex is an essential part of health.According to the study, which monitored a group of adults aged 55 and over for 27 years, people who held sex-positive beliefs were 78% more likely to live to the expected life expectancy than those who didn’t.

A 2022 study in theJournal of Applied Gerontologyreported that the frequency or enjoyment of sex was not as influential on longevity as a person’s belief that sex is an essential part of health.

According to the study, which monitored a group of adults aged 55 and over for 27 years, people who held sex-positive beliefs were 78% more likely to live to the expected life expectancy than those who didn’t.

How to Remain Sexually Active as You Age

6

Embrace Vegetarianism

Vegetarianism may help you live longer.

By doing so, a person can reduce their risk of aging-related diseases like high blood pressure, diabetes, heart disease, and even colon cancer.

Vegetarianism and LongevitySeveral studies have linked the non-consumption of meat to a longer life. This includes a 2013 study inJAMA Internal Medicinewhich tracked 96,469 Seventh-Day Adventists (a religious order that encourages vegetarianism) for five years.At the end of the study period, the researchers found that females and males in the group who practiced vegetarianism lived 6 and 10 years longer, respectively, than counterparts who ate meat.

Vegetarianism and Longevity

Several studies have linked the non-consumption of meat to a longer life. This includes a 2013 study inJAMA Internal Medicinewhich tracked 96,469 Seventh-Day Adventists (a religious order that encourages vegetarianism) for five years.At the end of the study period, the researchers found that females and males in the group who practiced vegetarianism lived 6 and 10 years longer, respectively, than counterparts who ate meat.

Several studies have linked the non-consumption of meat to a longer life. This includes a 2013 study inJAMA Internal Medicinewhich tracked 96,469 Seventh-Day Adventists (a religious order that encourages vegetarianism) for five years.

At the end of the study period, the researchers found that females and males in the group who practiced vegetarianism lived 6 and 10 years longer, respectively, than counterparts who ate meat.

7

Lower Your Stress

There is also evidence that prolonged stress can “age” cells on a molecular scale.

Studies have shown that increased cortisol levels promote the breakdown of cells and the increased production offree radicals. Free radicals are molecules that damage cellular DNA, causing cells to age and malfunction prematurely. This, in turn, gives rise to many different types of cancer.

To better manage stress over the long term, try mind-body therapies like:

8

By cutting back on television watching, you may improve your health and increase your life expectancy as well.

Here are ​a few reasons why:

All of these things can have a negative impact on your health as well as your longevity.

9

Avoid Risks

For young people, the biggest causes of death aren’t diseases or age-related problems. The most common causes are accidents, injuries, and violence.

As you get older, there are certain risk behaviors that also correspond to a significant loss of life years.

According to a 2021 study in the journalAging, these include:

By having several co-occurring risk factors, you compound the risk. For example, inactive people with diabetes and obesity have anywhere from an 8- to 13-year loss of life.

Chronological vs. Biological Age

10Get Health Screenings and TestsKeeping on top of your health is key to ensuring your optimal life expectancy. This means seeing your healthcare provider at least once yearly for a comprehensive physical exam and evaluation.If you have one or more chronic medical conditions, you may need to see our provider more often or see other specialists to ensure your medications are working and the goals of treatment are being met.In addition, you need to get your recommended vaccines, including annual ones like the flu and COVID shots and scheduled ones like the shingles and meningococcal vaccines.Routine screenings are needed based on your age and sex. This may includemammograms,colonoscopies,Pap smears, and STI screenings.By preventing diseases or treating them during the early stages, you will be better assured of uninterrupted good health over the long term.How the Okinawa Diet Can Boost Your Longevity

10

Get Health Screenings and TestsKeeping on top of your health is key to ensuring your optimal life expectancy. This means seeing your healthcare provider at least once yearly for a comprehensive physical exam and evaluation.If you have one or more chronic medical conditions, you may need to see our provider more often or see other specialists to ensure your medications are working and the goals of treatment are being met.In addition, you need to get your recommended vaccines, including annual ones like the flu and COVID shots and scheduled ones like the shingles and meningococcal vaccines.Routine screenings are needed based on your age and sex. This may includemammograms,colonoscopies,Pap smears, and STI screenings.By preventing diseases or treating them during the early stages, you will be better assured of uninterrupted good health over the long term.How the Okinawa Diet Can Boost Your Longevity

Get Health Screenings and Tests

Keeping on top of your health is key to ensuring your optimal life expectancy. This means seeing your healthcare provider at least once yearly for a comprehensive physical exam and evaluation.

If you have one or more chronic medical conditions, you may need to see our provider more often or see other specialists to ensure your medications are working and the goals of treatment are being met.

In addition, you need to get your recommended vaccines, including annual ones like the flu and COVID shots and scheduled ones like the shingles and meningococcal vaccines.

Routine screenings are needed based on your age and sex. This may includemammograms,colonoscopies,Pap smears, and STI screenings.

By preventing diseases or treating them during the early stages, you will be better assured of uninterrupted good health over the long term.

How the Okinawa Diet Can Boost Your Longevity

13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kennel KA, Drake MT, Hurley DL.Vitamin D deficiency in adults: when to test and how to treat.Mayo Clin Proc. 2010;85(8):752–758. doi:10.4065/mcp.2010.0138Heath A, Kim IY, Hodge AM, English DR, Muller DC.Vitamin D status and mortality: a systematic review of observational studies.Int J Environ Res Public Health.2019 Feb;16(3):383. doi:10.3390/ijerph16030383Yang YC, Boen C, Gerken K, Li T, Schorpp K, Harris KM.Social relationships and physiological determinants of longevity across the human life span.Proc Natl Acad Sci U S A. 2016;113(3):578–583. doi:10.1073/pnas.1511085112Holt-Lunstad J, Smith TB, Layton JB.Social relationships and mortality risk: a meta-analytic review.PLoS Med.2010 Jul;7(7):e1000316. doi:10.1371/journal.pmed.1000316Reimers CD, Knapp G, Reimers AK.Does physical activity increase life expectancy? A review of the literature.J Aging Res. 2012;2012:243958. doi:10.1155/2012/243958Sanz M, del Castillo AM, Jepsen S, et al.Periodontitis and cardiovascular diseases: consensus report.J Clin Periodontol.2020 Mar;47(3):268–88. doi:10.1111/jcpe.13189Davey Smith G, Frankel S, Yarnell J.Sex and death: are they related? Findings from the Caerphilly Cohort Study.BMJ. 1997;315(7123):1641-1644. doi:10.1136/bmj.315.7123.1641Beerepoort S, Luesken SWM, Huisman M, Deeg DJH.Enjoyment of sexuality and longevity in late midlife and older adults: the Longitudinal Ageing Study Amsterdam.J Appl Gerontol.2022 Jun;41(6):1615–24. doi:10.1177/0733464822107885Fraser GE.Vegetarian diets: what do we know of their effects on common chronic diseases?Am J Clin Nutr. 2009 Jul;90(1):248:1607S–1612S. doi:10.3945/ajcn.2009.26736KOrlich MJ, Singh PN, Sabate J, et al.Vegetarian dietary patterns and mortality in Adventist Health Study 2.JAMA Intern Med.2013 Jul 8;173(13):1230–8. doi:10.1001/jamainternmed.2013.6473Yegorov YE, Poznyak AV, Nikforov NG, Sobenin IA, Orekhov.The link between chronic stress and accelerated aging.Biomedicines.2020 Jul;8(7):198. doi:10.3390/biomedicines8070198Veerman JL, Healy G, Cobiac LJ, et al.Television viewing time and reduced life expectancy: a life table analysis.Br J Sports Med.2012 Oct;46(13):927-30, doi:10.1136/bjsports-2011-085662Tsai SP, Wen CP, Tsai MK, et al.Converting health risks into loss of life years - a paradigm shift in clinical risk communication,Aging (Albany NY).2021 Sep 15;13(17):21513–25. doi:10.18632/aging.203491

13 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kennel KA, Drake MT, Hurley DL.Vitamin D deficiency in adults: when to test and how to treat.Mayo Clin Proc. 2010;85(8):752–758. doi:10.4065/mcp.2010.0138Heath A, Kim IY, Hodge AM, English DR, Muller DC.Vitamin D status and mortality: a systematic review of observational studies.Int J Environ Res Public Health.2019 Feb;16(3):383. doi:10.3390/ijerph16030383Yang YC, Boen C, Gerken K, Li T, Schorpp K, Harris KM.Social relationships and physiological determinants of longevity across the human life span.Proc Natl Acad Sci U S A. 2016;113(3):578–583. doi:10.1073/pnas.1511085112Holt-Lunstad J, Smith TB, Layton JB.Social relationships and mortality risk: a meta-analytic review.PLoS Med.2010 Jul;7(7):e1000316. doi:10.1371/journal.pmed.1000316Reimers CD, Knapp G, Reimers AK.Does physical activity increase life expectancy? A review of the literature.J Aging Res. 2012;2012:243958. doi:10.1155/2012/243958Sanz M, del Castillo AM, Jepsen S, et al.Periodontitis and cardiovascular diseases: consensus report.J Clin Periodontol.2020 Mar;47(3):268–88. doi:10.1111/jcpe.13189Davey Smith G, Frankel S, Yarnell J.Sex and death: are they related? Findings from the Caerphilly Cohort Study.BMJ. 1997;315(7123):1641-1644. doi:10.1136/bmj.315.7123.1641Beerepoort S, Luesken SWM, Huisman M, Deeg DJH.Enjoyment of sexuality and longevity in late midlife and older adults: the Longitudinal Ageing Study Amsterdam.J Appl Gerontol.2022 Jun;41(6):1615–24. doi:10.1177/0733464822107885Fraser GE.Vegetarian diets: what do we know of their effects on common chronic diseases?Am J Clin Nutr. 2009 Jul;90(1):248:1607S–1612S. doi:10.3945/ajcn.2009.26736KOrlich MJ, Singh PN, Sabate J, et al.Vegetarian dietary patterns and mortality in Adventist Health Study 2.JAMA Intern Med.2013 Jul 8;173(13):1230–8. doi:10.1001/jamainternmed.2013.6473Yegorov YE, Poznyak AV, Nikforov NG, Sobenin IA, Orekhov.The link between chronic stress and accelerated aging.Biomedicines.2020 Jul;8(7):198. doi:10.3390/biomedicines8070198Veerman JL, Healy G, Cobiac LJ, et al.Television viewing time and reduced life expectancy: a life table analysis.Br J Sports Med.2012 Oct;46(13):927-30, doi:10.1136/bjsports-2011-085662Tsai SP, Wen CP, Tsai MK, et al.Converting health risks into loss of life years - a paradigm shift in clinical risk communication,Aging (Albany NY).2021 Sep 15;13(17):21513–25. doi:10.18632/aging.203491

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Kennel KA, Drake MT, Hurley DL.Vitamin D deficiency in adults: when to test and how to treat.Mayo Clin Proc. 2010;85(8):752–758. doi:10.4065/mcp.2010.0138Heath A, Kim IY, Hodge AM, English DR, Muller DC.Vitamin D status and mortality: a systematic review of observational studies.Int J Environ Res Public Health.2019 Feb;16(3):383. doi:10.3390/ijerph16030383Yang YC, Boen C, Gerken K, Li T, Schorpp K, Harris KM.Social relationships and physiological determinants of longevity across the human life span.Proc Natl Acad Sci U S A. 2016;113(3):578–583. doi:10.1073/pnas.1511085112Holt-Lunstad J, Smith TB, Layton JB.Social relationships and mortality risk: a meta-analytic review.PLoS Med.2010 Jul;7(7):e1000316. doi:10.1371/journal.pmed.1000316Reimers CD, Knapp G, Reimers AK.Does physical activity increase life expectancy? A review of the literature.J Aging Res. 2012;2012:243958. doi:10.1155/2012/243958Sanz M, del Castillo AM, Jepsen S, et al.Periodontitis and cardiovascular diseases: consensus report.J Clin Periodontol.2020 Mar;47(3):268–88. doi:10.1111/jcpe.13189Davey Smith G, Frankel S, Yarnell J.Sex and death: are they related? Findings from the Caerphilly Cohort Study.BMJ. 1997;315(7123):1641-1644. doi:10.1136/bmj.315.7123.1641Beerepoort S, Luesken SWM, Huisman M, Deeg DJH.Enjoyment of sexuality and longevity in late midlife and older adults: the Longitudinal Ageing Study Amsterdam.J Appl Gerontol.2022 Jun;41(6):1615–24. doi:10.1177/0733464822107885Fraser GE.Vegetarian diets: what do we know of their effects on common chronic diseases?Am J Clin Nutr. 2009 Jul;90(1):248:1607S–1612S. doi:10.3945/ajcn.2009.26736KOrlich MJ, Singh PN, Sabate J, et al.Vegetarian dietary patterns and mortality in Adventist Health Study 2.JAMA Intern Med.2013 Jul 8;173(13):1230–8. doi:10.1001/jamainternmed.2013.6473Yegorov YE, Poznyak AV, Nikforov NG, Sobenin IA, Orekhov.The link between chronic stress and accelerated aging.Biomedicines.2020 Jul;8(7):198. doi:10.3390/biomedicines8070198Veerman JL, Healy G, Cobiac LJ, et al.Television viewing time and reduced life expectancy: a life table analysis.Br J Sports Med.2012 Oct;46(13):927-30, doi:10.1136/bjsports-2011-085662Tsai SP, Wen CP, Tsai MK, et al.Converting health risks into loss of life years - a paradigm shift in clinical risk communication,Aging (Albany NY).2021 Sep 15;13(17):21513–25. doi:10.18632/aging.203491

Kennel KA, Drake MT, Hurley DL.Vitamin D deficiency in adults: when to test and how to treat.Mayo Clin Proc. 2010;85(8):752–758. doi:10.4065/mcp.2010.0138

Heath A, Kim IY, Hodge AM, English DR, Muller DC.Vitamin D status and mortality: a systematic review of observational studies.Int J Environ Res Public Health.2019 Feb;16(3):383. doi:10.3390/ijerph16030383

Yang YC, Boen C, Gerken K, Li T, Schorpp K, Harris KM.Social relationships and physiological determinants of longevity across the human life span.Proc Natl Acad Sci U S A. 2016;113(3):578–583. doi:10.1073/pnas.1511085112

Holt-Lunstad J, Smith TB, Layton JB.Social relationships and mortality risk: a meta-analytic review.PLoS Med.2010 Jul;7(7):e1000316. doi:10.1371/journal.pmed.1000316

Reimers CD, Knapp G, Reimers AK.Does physical activity increase life expectancy? A review of the literature.J Aging Res. 2012;2012:243958. doi:10.1155/2012/243958

Sanz M, del Castillo AM, Jepsen S, et al.Periodontitis and cardiovascular diseases: consensus report.J Clin Periodontol.2020 Mar;47(3):268–88. doi:10.1111/jcpe.13189

Davey Smith G, Frankel S, Yarnell J.Sex and death: are they related? Findings from the Caerphilly Cohort Study.BMJ. 1997;315(7123):1641-1644. doi:10.1136/bmj.315.7123.1641

Beerepoort S, Luesken SWM, Huisman M, Deeg DJH.Enjoyment of sexuality and longevity in late midlife and older adults: the Longitudinal Ageing Study Amsterdam.J Appl Gerontol.2022 Jun;41(6):1615–24. doi:10.1177/0733464822107885

Fraser GE.Vegetarian diets: what do we know of their effects on common chronic diseases?Am J Clin Nutr. 2009 Jul;90(1):248:1607S–1612S. doi:10.3945/ajcn.2009.26736K

Orlich MJ, Singh PN, Sabate J, et al.Vegetarian dietary patterns and mortality in Adventist Health Study 2.JAMA Intern Med.2013 Jul 8;173(13):1230–8. doi:10.1001/jamainternmed.2013.6473

Yegorov YE, Poznyak AV, Nikforov NG, Sobenin IA, Orekhov.The link between chronic stress and accelerated aging.Biomedicines.2020 Jul;8(7):198. doi:10.3390/biomedicines8070198

Veerman JL, Healy G, Cobiac LJ, et al.Television viewing time and reduced life expectancy: a life table analysis.Br J Sports Med.2012 Oct;46(13):927-30, doi:10.1136/bjsports-2011-085662

Tsai SP, Wen CP, Tsai MK, et al.Converting health risks into loss of life years - a paradigm shift in clinical risk communication,Aging (Albany NY).2021 Sep 15;13(17):21513–25. doi:10.18632/aging.203491

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