13 Habits Linked to a Long Life (Backed by Science)


Banyak orang berpikir umur panjang itu ditentukan oleh genetik. Padahal, gaya hidup sehari-hari menyumbangkan peran lebih besar daripada yang kita pikir. Semua hal-hal sehat meski kecil namun kita lakukan secara teratur, tak ubahnya seperti investasi yang akan kita rasakan manfaatnya di masa datang.

Kami menemukan artikel menarik www.healthline.com yang ditulis oleh Alina Petre, MS, RD (CA). Artikel ini mengulas 13 kebiasaan baik yang patut kita lakukan untuk kesehatan kita, dan semuanya didasari oleh penelitian. Yuk Simak!

Many people think life expectancy is largely determined by genetics.

However, it seems that genes play a much smaller role than originally believed.

Instead, environmental factors like diet and lifestyle are thought to be the key determinants.

Here are 13 things you can do to increase the chances of seeing your 100th birthday.

1. Avoid Overeating

The link between calorie intake and longevity currently generates a lot of interest.

Research shows that a 10–50% reduction in normal calorie intake may increase maximum lifespan — at least in some animal studies (1).

Studies of human populations renowned for longevity also observe links between low calorie intake, an extended lifespan and a lower likelihood of disease (2, 3, 4).

What’s more, calorie restriction seems to be linked to reduction in excess body weight and belly fat, both of which are linked to shorter lives (5, 6, 7).

That being said, long-term calorie restriction is often unsustainable and can include negative side effects, such as increased hunger, low body temperature and a diminished sex drive (3).

Whether calorie restriction slows aging or extends life in humans is not yet fully understood.

2. Eat Some Nuts

Brazil Nuts in Bowl

Nuts are nutritional powerhouses.

They’re rich in protein, fiber, antioxidants and beneficial plant compounds.

Nuts are also a great source of several vitamins and minerals, such as copper, magnesium, potassium, folate, niacin and vitamins B6 and E (8).

Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, belly fat levels and even some forms of cancer (9, 10, 11, 12).

When it comes to old age, a recent study observed that subjects who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death (13).

Similarly, two recent reviews including over 350,000 subjects observed that those who ate nuts had a 4–27% lower risk of dying during the study period, with the highest reduction for those who ate one serving of nuts per day (14, 15).

Bottom Line: Adding some nuts to your daily food intake may keep you healthy and help you live longer.

3. Use The Spice Turmeric

When it comes to anti-aging properties, turmeric is undoubtedly the most popular spice. This is because it contains a potent bioactive compound called curcumin.

Due to its antioxidant and anti-inflammatory properties, curcumin is thought to help maintain brain, heart and lung function, as well as protect against cancers and fight age-related diseases (16171819202122).

When it comes to longevity, curcumin is linked to an increased lifespan in both insects and mice (232425).

However, these findings have not been replicated in all studies on the topic, and no studies on humans can currently be found (2627).

Nevertheless, turmeric has been consumed for thousands of years in India and is generally considered safe.

Moreover, given its other potential benefits, you don’t have much to lose by adding a little extra turmeric to your meals.

BOTTOM LINE: Curcumin, the main bioactive compound in turmeric, has antioxidant and anti-inflammatory properties. Some animal studies suggest that it can increase lifespan.

4. Eat Plenty of Healthy Plant Foods

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 diet rich in plants to a lower risk of premature death. It’s also been linked to a reduced risk of cancer, metabolic syndrome, heart disease, depression and brain deterioration (28293031).

These effects are attributed to plant foods being rich in a variety of nutrients and antioxidants, including polyphenols, carotenoids, folate and vitamin C (32).

Accordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of premature death (3334).

The same studies also report a 29–52% lower risk of dying from cancer or heart, kidney or hormone-related diseases (3334).

It is worth mentioning that some studies report that the risk of premature death and certain diseases increases with greater meat consumption (353637).

However, others report either non-existent or much weaker links, and the negative effects seem to be related to processed meat specifically (3839).

Vegetarians and vegans also generally tend to be more health conscious than meat eaters, which could at least partly explain these findings.

One thing remains clear — eating plenty of plant foods is very likely to benefit health and longevity.

BOTTOM LINE:Eating plenty of plant foods is likely to help you live longer and remain free of various common diseases

5. Exercise and Be Physically Active

It should come as no surprise that staying physically active can keep you healthy and add years to your life (40).

The minimum amount needed to reap the benefits, such as an additional 3 years of life, may be as little as 15 minutes per day (41).

Furthermore, the benefits of physical activity seem to be additive, which means that the risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity (41).

A recent review observed a 22% lower risk of early death in individuals who exercised, but less than the recommendation of 150 minutes per week (42).

However, people reaching the 150-minute recommendation were 28% less likely to die early. What’s more, people who exercised beyond that had a 35% lower risk of death during the study period (42).

Finally, some research links vigorous activity to a 5% greater reduction in risk, compared to activities of low or moderate intensity (43).

BOTTOM LINE: Exercising more than 150 minutes per week is best, but even small amounts of physical activity can benefit health and longevity.


Baca juga: 10 Evidence-Based Health Benefits of Magnesium