Four Habits for 14 More Years of Life

We know that exercise and eating right are important to health. We also know that smoking is really bad for you, and some alcohol can be good. Researchers have finally put a number to exactly how good all those behaviors are -- that number is 14. (Learn how to establish these healthy habits.)

Research on Behavior, Health and Longevity

British researchers surveyed 20,000 people about their lifestyles and gave them one point for each of the following behaviors they did daily:

• refrained from smoking
• drank moderately
• exercised
• ate 5 servings of fruits and vegetables

They then compared people who scored "0" to those who scored "4." The difference? Those who scored "0" were four times as likely to die over the an 11-year follow up -- that amounts to a change in life expectancy of 14 years.

Now before you start counting those years, you should know that not smoking accounted for about 80% of the benefit. The second best habit was eating fruits and vegetables. Don't think that just because you don't smoke, you can ignore the rest. People who scored "2" (meaning they did only two of the four behaviors) had double the risk of death over an 11-year period.

So How Do I Live 14 Years Longer?

Start by not smoking (and quitting smoking if you do). Once you have that under control, go for some more fruits and vegetables -- at least five servings of a variety of colors and types a day. Next, allow yourself a glass of wine if you'd like one. (Just remember that going overboard can have negative effects. Study participants who had more than 2 drinks per day had an increase risk of death.) Red wine may be the best choice, but this study wasn't that specific. Finally, be sure to add some exercise into your day.

Why It Works

Researchers didn't examine the causes behind the benefit of these behaviors, but the reason these 4 behaviors work is that they prevent lung cancer and respiratory illnesses, help your heart and cardiovascular system, and provide nutrients that the body needs to make repairs and maintain health. Taken together, these habits reduce your risk for cancer and heart disease (the top killers). But don't focus on that. Focus on the fact that you will feel great if you take on these habits. You'll have more energy, you'll sleep better, and your mood will improve. Make these behaviors into habits not only for the extra 14 years, but also for feeling great right now.

_Source:

Khaw KT, Wareham N, Bingham S, Welch A, Luben R, et al. (2008) Combined Impact of Health Behaviours and Mortality in Men and Women: The EPIC-Norfolk Prospective Population Study . PLoS Med 5(1): e12.