Health

This Harvard Study Tries to Unlock the Secret to True Happiness

23. The Takeaway In a recent TED talk, Psychiatrist Robert Waldinger described some of the secrets to happiness, which were revealed in a recently released 80-year-long… Rina - November 30, 2020

For a little over 80 years, Harvard Medical School has been studying what causes happiness. As part of the Harvard Study of Adult Development, one of the world’s longest studies of adult life. Researchers have collected a plethora of data on their physical and mental health.

It all started when scientists began tracking the health of 268 Harvard sophomores in 1938 during the Great Depression. They hoped the study would reveal clues on leading healthy and happy lives. Of the original study subjects, only 19 are still alive, all in their late-90s. Among the original recruits were the up-and-coming President John F. Kennedy and longtime Washington Post editor Ben Bradlee. Women were not in the original study because the College was still all-male at that time.

Harvard Study Reveals - The Secret To True Happiness.
The Secret to True Happiness. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

1. The Study

Following these Harvard Grads for the past 80 years, this project was named the ‘Grant Study‘. Additionally, scientists eventually expanded their research to include their children as well. Who are now number 1,300 and are in their 50s and 60s. To find out how early life experiences affect health and aging over time. Some participants went on to become successful businessmen, doctors, lawyers, while others ended up as schizophrenics or alcoholics.

During the next few decades, the control groups have expanded. In the 1970s, there were an additional 456 Boston residents also enlisted. They were 12 to 16-year-old boys who grew up in inner-city Boston. This study was led by Harvard Law School professor Sheldon Glueck, as part of what was named the ‘Glueck Study’. More than a decade ago, researchers began to include the participant’s wives from the Grant and Glueck studies as well.

Harvard Study Reveals - The Secret To True Happiness.
That feeling of contentment. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

2. What is happiness?

It seems like an odd question, but is it? Do you know how to define happiness? Do you think happiness is the same thing to you as it is to others? What’s the point of it all? Does it even make a difference in our lives? In fact, happiness does have a pretty important role in our lives, and it can have a huge impact on the way we live our lives.

Although researchers have yet to pin down the definition or an agreed-upon framework for happiness, there’s a lot we have learned in the last few decades. Happiness is that feeling that comes over you when you know life is good and you can’t help but smile. It’s the opposite of sadness. Happiness is a sense of well-being, joy, or contentment. When people are successful, or safe, or lucky, they feel happiness.

Researchers have pored through data. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

3. What did they study?

Over the years, researchers have studied the participants’ health and their broader lives, including their triumphs and failures in careers and marriage. Their findings have produced startling lessons, and not only for the researchers. “The surprising finding is that our relationships and how happy we are in our relationships have a powerful influence on our health,” said Robert Waldinger, director of the study, a psychiatrist at Massachusetts General Hospital and a professor of psychiatry at Harvard Medical School.

“Taking care of your body is important, but tending to your relationships is a form of self-care too. That, I think, is the revelation.” Researchers have pored through data, including vast medical records and hundreds of in-person interviews and questionnaires. They found a strong correlation between men’s flourishing lives and their relationships with family, friends and community. Several studies found that people’s level of satisfaction with their relationships at age 50 was a better predictor of physical health than their cholesterol levels were.

Pleasure or contentment. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

4. Definition of Happiness

First, let’s take a look at the definition of happiness so we’re all on the same page. Oxford English Dictionary’s definition of “happiness” is a simple one: “The state of being happy.” Not exactly what we were looking for, was it? Perhaps we need to dive a little deeper. Oxford English Dictionary’s definition of “happy” is a little more helpful: “Feeling or showing pleasure or contentment.” That’s better! So, happiness is the state of feeling or showing pleasure or contentment. From this definition, we can glean a few important points about happiness: Happiness is a state, not a trait; in other words, it isn’t a long-lasting, permanent feature or personality trait, but a more fleeting, changeable state.

Happiness is equated with feeling pleasure or contentment, meaning that happiness is not to be confused with joy, ecstasy, bliss, or other more intense feelings. Happiness can be either feeling or showing, meaning that happiness is not necessarily an internal or external experience, but can be both. Now we have a better grasp on what happiness is—or at least, how the Oxford English Dictionary defines what happiness is. However, this definition is not the end-all, be-all definition of happiness. In fact, the definition of happiness is not a “settled” debate.

Emotional and physical health. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

5. Cholesterol vs Satisfaction

“When we gathered together everything we knew about them at about age 50. It wasn’t their middle-age cholesterol levels that predicted how they were going to grow old,” said Waldinger in a popular TED Talk. “It was how satisfied they were in their relationships. The people who were the most satisfied in their relationships at age 50 were the healthiest at age 80.”

The researchers also found that marital satisfaction has a protective effect on people’s mental health. Part of a study found that people who had happy marriages in their 80s reported that their moods didn’t suffer even on the days when they had more physical pain. Those who had unhappy marriages felt both more emotional and physical pain.

Less depressed and happier. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

6. The Silent Killer

Those who kept warm relationships got to live longer and happier lives, said Waldinger, and the loners often died earlier. “Loneliness kills,” he said. “It’s as powerful as smoking or alcoholism.” According to the study, those who lived longer and enjoyed sound health avoided smoking and alcohol in excess. Researchers also found that those with strong social support experienced less mental deterioration as they age.

In a part of a recent study, researchers found that women who felt securely attached to their partners were less depressed and happier in their relationships two-and-a-half years later, and also had better memory functions than those with frequent marital conflicts. “Good relationships don’t just protect our bodies; they protect our brains,” said Waldinger in his TED talk. “And those good relationships, they don’t have to be smooth all the time. Some of our octogenarian couples could bicker with each other day in and day out, but as long as they felt that they could really count on the other when the going got tough. Those arguments didn’t take a toll on their memories.”

Childhood and adulthood. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

7. Life Stages

Since aging starts at birth, people should start taking care of themselves at every stage of life, the researchers say.”Aging is a continuous process,” Waldinger said. “You can see how people can start to differ in their health trajectory in their 30s so that by taking good care of yourself early in life you can set yourself on a better course for aging. The best advice I can give is ‘Take care of your body as though you were going to need it for 100 years,’ because you might.”

Developmentalists break the life span into nine stages as follows: 1) Prenatal Development 2) Infancy and Toddlerhood 3) Early Childhood 4) Middle Childhood 5) Adolescence 6) Early Adulthood 7) Middle Adulthood 8)Late Adulthood 9) Death and Dying.

This list reflects unique aspects of the various stages of childhood and adulthood that will be explored in this book. So while both an 8-month-old and an 8-year-old are considered children, they have very different motor abilities, social relationships, and cognitive skills.

Family connections. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

8. Genetics and DNA

The study, like its remaining original subjects, has had a long life, spanning four directors, whose tenures reflected their medical interests and views of the time. Under the first director, Clark Heath, who stayed from 1938 until 1954, the study mirrored the era’s dominant view of genetics and biological determinism. Early researchers believed that physical constitution, intellectual ability, and personality traits determined adult development. They made detailed anthropometric measurements of skulls, brow bridges, and moles, wrote in-depth notes on the functioning of major organs, examined brain activity through electroencephalograms, and even analyzed the men’s handwriting.

Now, researchers draw men’s blood for DNA testing and put them into MRI scanners to examine organs and tissues in their bodies, procedures that would have sounded like science fiction back in 1938. In that sense, the study itself represents a history of the changes that life brings. Psychiatrist George Vaillant, who joined the team as a researcher in 1966, led the study from 1972 until 2004. Trained as a psychoanalyst, Vaillant emphasized the role of relationships and came to recognize the crucial role they played in people living long and pleasant lives.

Empathy and attachment. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

9. Relationships

In a book called “Aging Well,” Vaillant wrote that six factors predicted healthy aging for the Harvard men: physical activity, absence of alcohol abuse and smoking, having mature mechanisms to cope with life’s ups and downs, and enjoying both a healthy weight and a stable marriage. For the inner-city group, education was an additional factor. “The more education they obtained,” wrote Vaillant, “the more likely they were to stop smoking, eat sensibly, and use alcohol in moderation.”

Vaillant’s research highlighted the role of these protective factors in healthy aging. The more factors the subjects had in place, the better the odds they had for longer, happier lives. “When the study began, nobody cared about empathy or attachment,” said Vaillant. “But the key to healthy aging is relationships, relationships, relationships.” People who have one or more close friendships appear to be happier. The sharing of personal feelings (self-disclosure) plays a major role in the relief of stress.

Turned out to be wonderful seniors. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

10. Don’t ‘Typecast’ Yourself, or Others

The study showed that the role of genetics and long-lived ancestors proved less important to longevity than the level of satisfaction with relationships in midlife, now recognized as a good predictor of healthy aging. The research also debunked the idea that people’s personalities are “set like plaster” by age 30 and cannot be changed.

“Those who were clearly ‘train wrecks’ when they were in their early or late 20s turned out to be wonderful seniors,” he said. “On the other hand, alcoholism and major depression could take people who started life as stars and leave them at the end of their lives as train wrecks.

How people manage stress. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

11. Fight or Flight

The study’s fourth director, Waldinger has expanded research to the wives and children of the original men. That is the second-generation study, and Waldinger hopes to expand it into the third and fourth generations. “It will probably never be replicated,” he said of the lengthy research, adding that there is yet more to learn.

“We’re trying to see how people manage stress, whether their bodies are in a sort of chronic ‘fight or flight’ mode,” Waldinger said. “We want to find out how it is that a difficult childhood reaches across decades to break down the body in middle age and later.” The autonomic nervous system has two components, the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system functions like a gas pedal in a car. It triggers the fight-or-flight response, providing the body with a burst of energy so that it can respond to perceived dangers.

Harvard Study Reveals - The Secret To True Happiness.
Childhood experiences affect development. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

12. Effects of Childhood

The lasting value of childhood happiness. Recent research suggests that the impression of having had a happy childhood is associated with greater social connectedness, an enhanced sense of self, and healthy behaviors. Lara Tang, a human and evolutionary biology concentrator who recently joined the team as a research assistant, relishes the opportunity to help find some of those answers. She joined the effort after coming across Waldinger’s TED talk in one of her classes.”

That motivated me to do more research on adult development,” said Tang. “I want to see how childhood experiences affect development of physical health, mental health and happiness later in life. When asked what lessons he has learned from the study, Waldinger, who is also a Zen priest, said he “practices meditation daily and invests time and energy in his relationships. More than before. It’s easy to get isolated, to get caught up in work and not remembering – Oh, I haven’t seen these friends in a long time,” Waldinger said. “So I try to pay more attention to my relationships than I used to.”

Different yet the same. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

13. Group Differences

Close relationships, more than money or fame, are what keep people happy throughout their lives, the study revealed. Those ties protect people from life’s discontents, help to delay mental and physical decline, and are better predictors of long and happy lives than social class, IQ, or even genes.

That finding proved to be true across the board among both the Harvard men and the inner-city participants. The long-term research has received funding from private foundations, but has been financed largely by grants from the National Institutes of Health, first through the National Institute of Mental Health, and more recently through the National Institute on Aging.

Both happier and healthier. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

14. But it’s more complicated than that!

The greatest takeaway from the study was the revelation that relationships bring us the most joy. Good relationships bring us the most happiness. But it is more complicated than that! The men in both groups who had better relationships with family, friends, and community were both happier and healthier than their less social counterparts. They also lived longer.

Lonely people had more health-related problems and reported feeling less happy. They also suffered from sleep disorders and more mental health issues. Men who had “warm” childhood relationships with their mother were less likely to develop dementia later in life and were more likely to have professional success”.

Harvard Study Reveals - The Secret To True Happiness.
Truly close friends. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

15. Quality (Not Quantity) of Relationships

Whether one has a small, cozy group of friends or a larger, more boisterous gaggle may depend on individual personalities and circumstances, but new research suggests investing in quality, not quantity will help you achieve true happiness. It is also suggested that you should preferably make those people your friends whom you’ve spent a long time with. That is possible with only a limited number of people. So it is believed that it is better to have a few friends you can truly count on and who value your company rather than having many friends who take you for granted.

Being in just any old miserable relationship will not make you happier. In fact, the study showed that people who were alone were happier than people in turbulent “high-conflict” relationships. What’s more, the number of relationships mattered more to people in their 20s than it did to people in their 30s. Apparently, when people had many friends, it didn’t necessarily mean they were happier than a person with just a few truly close friends.

Marriage has been linked to a lowered risk of dementia. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

16. Stable, Supportive Life Partners

Staying connected with people not only promotes better health, but it slows down mental decline. Married people who’d never been divorced, separated or having “serious problems” until age 50 performed better on memory tests later in life than those who weren’t, the Harvard study found. In general, marriage has been linked to a lowered risk of dementia.

Most surprisingly, the study revealed that while most of us consider acquiring wealth and working hard as the key components of happiness; it turns out that things are far simpler than we assume. Relationships, with friends, family, and the community surpassed all other factors in bringing happiness to the study participants throughout the 75 years they were surveyed.

Harvard Study Reveals - The Secret To True Happiness.
Enjoying your work affects your health. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

17. Careers and Professions

As for careers, having a meaningful connection to the type of work you’re doing is more important than achieving traditional success (i.e. wealth). Maintaining healthy relationships. Building healthy relationships with partners, friends and family is good for you.

It improves your mood, your mental health, and your well-being. Surprising Health Benefits of a healthy relationship include Fewer Doctor Visits. Less Depression & Substance Abuse. Lower Blood Pressure. Less Anxiety. Natural Pain Control. Better Stress Management. Fewer Colds. Faster Healing.

Harvard Study Reveals - The Secret To True Happiness.
Trust, safety, and mutual respect. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

18. What Makes For a Good Relationship?

What 3 things make a relationship? All strong relationships have three things in common, according to Meredith Hansen, Psy.D, a psychologist and relationship expert: trust, commitment, and vulnerability. “Trust allows a couple to know that their partner is there for them, truly cares about them, is coming from a good place, and supports them,” she said. It means keeping your word and putting your relationship first, especially when you’re confronting a decision that might compromise it, she said. A minor example of following through is calling your spouse to tell them you’re safe if they worry when you’re running late, she said. And it means “demonstrating good character,” she said.

Commitment means, “We’re in this together no matter what,” Hansen said. As a couple, you work on finding a solution, not walking away, she said. Building a commitment also happens on your end. Hansen suggested engaging in activities that connect you to your commitment every day. “Vulnerability is all about taking the risk to be your real, genuine self [with your partner],” Hansen said. For instance, being vulnerable includes sharing your feelings, not your thoughts, she said. Instead of saying “I feel like you did this on purpose,” or “It seems you don’t love me anymore,” you explain, “I feel hurt, disappointed, worried or scared,” she said. “Vulnerability requires trust and safety in the relationship, but if you can truly attempt to reveal your softer side, then you’ll continue [to] grow closer as a couple,” Hansen said.

Best friends forever. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

19. What Doesn’t work?

People think that strong relationships require communication training, Hansen said. While communication is important, it’s not much help if your trust is shattered. A partner is emotionally distant or a partner is unsure about staying in the relationship, she said.

Communication actually naturally improves, according to Hansen, after couples start reconnecting and stop defending themselves. In fact, her first goal with couples clients is to help them strengthen their connection and feel emotionally safe, she said.

Harvard Study Reveals - The Secret To True Happiness.
Relationship satisfaction. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

20. Improving Your Relationships

Relationships require “small amounts of effort every day to nurture the bond between the two of you,” Hansen said. For instance, she suggested a variety of ways to strengthen your bond, including kissing daily; sending sweet text messages; unplugging during dinnertime; walking together, touching often; listening often; asking your partner about their big meeting, their happiness, goals, and dreams; making love; making eye contact; sharing your feelings and putting your partner first.

It’s also important to be able to pay attention and acknowledge the effect your fears and insecurities have on your relationship, she said. “Remember that relationship satisfaction will continually ebb and flow, but if you practice coming back to your ‘why’ — why am I in this relationship, why does this relationship matter to me — you’ll easily get back on track,” Hansen said.

Harvard Study Reveals - The Secret To True Happiness.
build good working relationships. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

21. Building Better Work Relationships

A positive relationship can improve your morale, productivity, and happiness which could lead to more career success in the form of promotions. Use the following strategies to build good working relationships with your colleagues:

Develop your people skills. Identify your relationship needs. Schedule time to build relationships. Focus on your EI. Appreciate others. Be positive. Manage your boundaries. Avoid gossiping.

increase your feelings of self-worth. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

22. Improving Your Self-image

Your self-image dictates what you will become. When you look in the mirror, strive to value the person staring back at you. The following are eight steps you can take to increase your feelings of self-worth.

Start small – Take it one step at a time. Say “No” to your inner critic. Take a 2-minute self-appreciation break. Go for good enough. Avoid falling into the comparison trap. Spend your time with supportive people. Don’t let the haters stop you. Dress in clothes that make you feel good about yourself.

Harvard Study Reveals - The Secret To True Happiness.
The secret to true happiness. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

23. The Takeaway

In a recent TED talk, Psychiatrist Robert Waldinger described some of the secrets to happiness, which were revealed in a recently released 80-year-long Harvard study. Apparently, we should value love above all else. It’s the main thing in life that brings us happiness. Once you see what really made people happy over three-quarters of a century, you won’t need to assume what will make you happy, and you may change your ways.

Psychiatrist George Vaillant, who led the study from 1972 to 2004, wrote about this important study with humor. He said, “The 75 years and 20 million dollars expended on the Grant Study points …to a straightforward five-word conclusion: ‘Happiness is love. Full stop.’ ”

 

Where did we find this stuff? Here are our sources:

Psych Central – 8 Keys to a Strong Relationship

WebMD – 10 Surprising Health Benefits of Love

Health Direct – Building And Maintaining Healthy Relationships

Health Central – The Link Between Giving and Happiness

CNBC – Harvard’s Longest Study of Adult Life Reveals How You Can Be Happier And More Successful

Inc – An 80-Year Harvard Study Says This 1 Thing Will Make You Happier and Healthier

Health

Habits People Should Stop In Order to Live Longer

Today you can get a new heart, lungs, or even a liver. But we are not all fortunate enough to replace our organs when they get… Rina - November 25, 2020

Today you can get a new heart, lungs, or even a liver. But we are not all fortunate enough to replace our organs when they get sick or old. We have to do with what we have and take care of it. Many things like genetics can predetermine your lifespan, but living a healthy lifestyle will help enormously in extending your years. Making better choices for yourself will not only make you feel better, it will also improve the quality of your life. The late musical legend Freddie Mercury penned these words “Who wants to live forever?”.

While many of us would love to live forever we know this is not realistic so we have to live the best life we possibly can, while we can. According to the World Health Organization, the average life expectancy of the global population is 71.4 years. This varies from country to country and differs between male and females. The fields of medicine and technology are expanding, i.e. we can 3D print new heart valves or perform surgery without making an incision. We are learning and developing alternative ways to combat diseases every day. Here are 30 things you should stop doing if you want to live longer.

30 Things to Stop Doing In Order to Live Longer.
Making poor nutrition choices can contribute to stress, tiredness and a general sense of ill-health. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

1. Unhealthy Diet

A healthy diet is the key to leading a healthy lifestyle. What you eat is what you fuel your body with, and by choosing unhealthy options we do our bodies a great disservice. A healthy diet should provide adequate levels of vitamins, minerals, protein, carbohydrates and healthy fats from an assortment of different kinds of foods. Making poor nutrition choices can contribute to stress, tiredness and a general sense of ill-health. A diet full of junk food is full of saturated and trans fats, cholesterol, sodium, added sugars, preservatives and other processed ingredients. Unhealthy diets can increase the risk of health problems like cardiovascular disease, high blood pressure, diabetes, cancer, and obesity. Junk food is full of trans fats, which can raise levels of ‘bad’ cholesterol and increase the risk of heart problems.

A junk food diet can change your brain in a week
A junk food diet can change your brain in a week. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

Eating a healthy diet isn’t as restrictive as people think. You can still enjoy treats and guilty pleasures, as long as it’s in moderation. To have a varied, nutritious diet, it’s important to ensure you’re eating foods from all the major food groups. Eating a wide variety of foods will ensure you get as many nutrients and benefits as possible. Adding foods like fish and nuts contain healthy, unsaturated fats, which can help reduce the risk of heart disease and other health issues. No matter how well you’re eating, it’s also important to maintain portion control, especially in foods rich in calories. Foods like legumes, fruits, and vegetables are full of nutrients, fiber, and vitamins while being low in fat and sodium, which makes them the perfect base for your healthy diet. Make sure you limit foods with added sugar like soda beverages and fast food.

30 Things to Stop Doing In Order to Live Longer
It’s suggested that an average adult gets at least thirty minutes of exercise each day. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

2. Being a Couch Potato

The importance of physical activity can, for some people, be the difference between life and death. Physical inactivity has proven to be a primary and actual cause of most chronic diseases like coronary heart disease, anxiety, depression, osteoporosis, kidney disease and diabetes. In fact, according to the World Health Organization, they estimate physical inactivity is the primary cause of roughly 21-25% of breast and colon cancers. Physical activity is a habit that should be instilled from an early age. A study published by the National Center for Biotechnology Information showed that physical inactivity is a major factor in chronic disease in children and adolescents. Lack of exercise can not only leave them susceptible to a wealth of health problems, they also develop less cognitive skills than more active children.

Each exercise routine you finish is a step toward a healthier lifestyle. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Exercise is any physical movement that is: planned, structured, repetitive and purposeful, and it includes activities that involve bodily movement that is part of playing, working, household chores and recreational activity. There are so many benefits of exercising. It enables you to control your weight, reduce your risk of diseases, strengthen your bones and muscles, improve your mental health and increase your chance of living longer. It’s suggested that an average adult gets at least thirty minutes of exercise each day. This can include aerobic activity, cardio, and strength training. Repetitive exercise can get dull, which can lead to a decrease in motivation. It’s best to change up your exercise routine to include both hard and easy activities such as running, walking, swimming, weight training, yoga, pilates and many others.

30 Things to Stop Doing In Order to Live Longer
Sleep problems are becoming much more prevalent. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

3. Not Getting Enough Proper Sleep

Proper sleep is important for many reasons. Not only does it support your physical, mental and emotional health, it also improves your ability to function from day to day and enables you to have a fuller life. While you sleep, your body works to repair and rejuvenate all bodily systems so you can wake up feeling refreshed and ready to face the day. Short-term lack of proper sleep can lead to poor judgment, mood swings, memory problems and cognitive dysfunction, and it can also negatively affect your work and home life. Long-term sleep deprivation can lead to many health issues like obesity, diabetes, cardiovascular disease and much more. Inadequate sleep can also weaken your immune response and leave you more susceptible to colds and flu.

Credit: Quadriciser

ADVERTISEMENT - CONTINUE READING BELOW

Because our immune system produces protective antibodies and infection-fighting cells to fight off any foreign bacteria and viruses, all while we’re asleep. Sleep problems are becoming much more prevalent, with the National Institute of Neurological Disorders and Stroke estimating 40 million people in the United States suffer from chronic long-term sleep disorders each year. There are over 70 diagnosed sleep disorders, including insomnia, sleep apnea, and narcolepsy, and it’s important to see a physician should you be suffering from sleep problems. If you’re a poor sleeper, there are many things you can do to try to drift off easier. Ensure you undertake good sleep hygiene habits like avoiding caffeine and other stimulants close to bedtime, getting up and going to bed at the same time each day to help ‘set’ your body clock.

30 Things to Stop Doing In Order to Live Longer
Many things can cause stress, but it’s important to realize what is worth stressing about and what isn’t. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

4. Stressing A Lot

Stress can be defined in different ways. Some people find they can cope well under stress, as a bit of pressure can often be a great motivator. But if you’re finding that you’re constantly stressed out, it’ll begin affecting you in many negative ways. Essentially, stress is the ‘fight or flight’ response that occurs in the body when there’s a perceived threat or dangerous situation. It’s an inbuilt protective response that can help you stay alert, focused, energetic, and in emergency situations, it can give you additional strength and snap-decision-making skills that might just save your life. However, chronic stress can be very detrimental to your health. Stress raises levels of hormones like cortisol and adrenaline, which can make you increasingly vulnerable to illness if experienced long-term.

Stress increases risk of a heart attack in the future. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

It can suppress your immune system, upset the digestive tract, increase the risk of heart attack and stroke, and increase the speed of aging. Health problems include depression, anxiety, chronic pain, sleep problems, skin conditions, weight problems, and cognitive issues. Many things can cause stress, but it’s important to realize what is worth stressing about and what isn’t. Many external life factors like work, school or relationship difficulties can make it seem like the weight of the world is on your shoulders, but there are things you can do to ensure you stay on top of it all. A supportive network of loved ones, a positive outlook, and the ability to confront and identify any issues and your emotional responses to them can make it much easier to handle any stress.

30 Things to Stop Doing In Order to Live Longer
Smoking can increase the risk of cancer and is the leading preventable cause of death in the United States. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

5. Smoking

Smoking has been an important part of many rituals and cultures for thousands of years, but it’s also become an addiction that has gripped millions of people all over the world. Shamans were using smoke for religious ceremonies as far back as 5000 BC, and when it was discovered by the Europeans in the 16th century it was quickly cultivated, harvested, sold and consumed at a rapid rate. According to the American Lung Association, cigarettes contain around 600 ingredients. When burned, they produce over 7,000 chemicals, at least 69 of which are cancer-causing. Chemicals that are found in tobacco smoke include acetone, a key ingredient in nail polish remover; acetic acid, found in hair dye.

smoking causes lung cancer. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Ammonia, also used in household cleaner; benzene, found in rubber cement; arsenic, also used in rat poison; and carbon monoxide, which is also released in car exhaust fumes, though there are many more harmful chemicals. Smoking can cause many health issues and problems. It can increase your risk of macular degeneration, type 2 diabetes, erectile dysfunction, ectopic pregnancies, rheumatoid arthritis, fertility issues and gum diseases, among more. Smoking can increase the risk of cancer and is the leading preventable cause of death in the United States. It causes roughly 90% of all lung cancer deaths and can damage every part of the body. Many people attempt to quit without success several times, but it’s important to keep at it.

30 Things to Stop Doing In Order to Live Longer
It’s absorbed into the bloodstream and affects every area of the body. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

6. Drinking Excessively

Drinking too much and/or using any form of drug is damaging to your health. While alcohol is a popular beverage choice for many people all over the world, there’s a line between enjoying a drink and abusing alcohol. Excessive drinking refers to both binge drinking, which, for women, is four or more drinks in one occasion, and for men, five or more drinks; and heavy drinking, which is defined as over eight or more drinks per week for women, and 15 or more drinks per week for men. It is possible to drink excessively and not depend on alcohol. While moderate drinking possesses many health benefits, but the more you drink, the higher the chance of suffering from alcoholism.

Drinking Excessively: Unsplash

ADVERTISEMENT - CONTINUE READING BELOW

Excessive drinking has many short- and long-term health risks. Immediate risks, like car crashes, violent behavior, and alcohol poisoning, can be attributed to the impaired behavior that occurs when we drink. Long-term risks include heart disease, liver disease, cancer, memory problems, mental health problems, and alcoholism. When we drink alcohol, it’s absorbed into the bloodstream and affects every area of the body. It interferes with the communication pathway of the brain, which causes poor judgment, mood changes, and abnormal behavior. It puts a lot of pressure on the heart, which can cause issues like irregular heartbeat and stroke, and puts intense stress on the liver, which can cause cirrhosis, alcoholic hepatitis, and much more.

30 Things to Stop Doing In Order to Live Longer
Poor oral health has been significantly linked to many major diseases. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

7. Ignoring Oral Hygiene

Not only do pearly whites help you feel great about yourself, good oral health can prevent bad breath, tooth decay, and gum disease. Your mouth can be a reliable indicator of your overall health, and healthy teeth and gums can help protect you from serious problems like heart attack, stroke, diabetes and preterm labor. Early symptoms of chronic diseases like HIV/AIDS and diabetes can appear first in the mouth, so paying close attention to dental health can help you detect any potential problems.

credit: Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

The mouth is full of bacteria that feed on sugars from the food we eat, which creates acid that can attack the teeth, causing cracks and cavities that can quickly lead to decay. The bacteria, known as ‘plaque‘, can build up and become harder to get rid of. If plaque isn’t cleaned away, it eventually hardens and becomes tartar, which can only be removed by professional cleaning. If left untreated, plaque and tartar will eventually cause gum diseases like gingivitis and periodontitis, which can lead to tooth decay and loss of teeth. Poor oral health has been significantly linked to many major diseases like respiratory diseases, kidney diseases, dementia, pneumonia, stomach ulcers, obesity and oral cancers. The best way to avoid problems like this is to conduct proper oral care.

Sun exposure can change your skin. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

8. Avoiding Sun Exposure

There are many benefits to getting some sun. Sun exposure gives us much-needed doses of vitamin D, which is important in maintaining healthy bones and teeth. It helps balance the body’s internal clock, also known as the circadian rhythm, while enhancing mood and lowering blood pressure, but too much can become detrimental to your health. The sun contains ultraviolet light that, over time, damages elastin fibers in the skin, which causes sagging, stretching and early signs of aging. Sun exposure can change your skin and cause pre-cancerous and cancerous skin lesions, benign tumors, wrinkles, freckles, skin discoloration, sunburn and much more. Damage from the sun is difficult to reverse, and it’s best to just try avoiding it completely.

ADVERTISEMENT - CONTINUE READING BELOW

Sun is essential to good health, but too much is a major cause of skin cancer. In the UK, it’s believed that over 8 in 10 cases of melanoma would be prevented by avoiding sunburn and practicing sun safety. In fact, getting a sunburn just once every two years can triple the risk of skin cancer. If you’re concerned about your skin, it’s best to get it seen as soon as possible. Some symptoms of skin cancer include crusty, non-healing sores, small lumps that are red or pale in color, and new spots or freckles that change color, thickness or shape. The faster a skin cancer is identified, the better the chances of recovery. No matter your age, it’s important to balance your time spent in the sun, especially between mid-morning and late afternoon when the sun is at its peak.

This can help you feel better about yourself and reduce stress. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

9. Negative Thoughts

Many people wouldn’t believe that negative thoughts are bad for health, but that couldn’t be further from the truth. Negative thinking can affect the quality of your life and have a harmful effect on your mental, emotional and physical well-being, it can make you sick. To avoid negative thinking, there are many things you can do. Realizing that you have control over your attitude and your thoughts is first and foremost. Once you realize that, the next step is to pay attention to any negative thoughts that might enter your mind. When you notice a negative thought, it can be effective to say ‘stop!’, whether out loud or in your head. Firmly tell yourself to stop thinking like that. While it might feel a little strange or silly at first, the more you do it, the better you will get.

credit: Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Next, replace the negative thoughts with positive affirmations. It’s helpful to repeat these when you notice negative thinking. Another effective way of ridding yourself of negative thoughts can be to write them down. Seeing your thoughts in black and white can help you realize they aren’t true, and reinforce your positivity. At first, it will be hard to let things go. If you have years of negative thinking built up in your mind, it takes a while to retrain your brain to think positively. But don’t give up! Focus on your good qualities, and let go of the things you can’t do too well. Your failures don’t define you. Stay positive by doing the things you love, or picking up a hobby you’ve wanted to do for a while. This can help you feel better about yourself and reduce stress by providing a healthy outlet for your feelings.

You will have a much better chance of not only extending your life but ensuring it’s of the best quality possible. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

10. Avoiding Regular Medical Check-Ups

Even if you’re feeling healthy and well, it’s important to undergo regular check-ups. This can help identify issues as they arise and prevent them from worsening. Treatment for problems such as cancer can be much more effective when caught in the early stages. During a check-up, you should have a complete physical examination. This will cover the basic systems of the body, like the heart, lungs, gut and nerve systems. Your heart rate, blood pressure, respiratory rate and body temperature will be taken and noted down in your medical file, and any potential issues found by the doctor will be discussed and a plan of treatment will be prescribed.

Regular Medical Check-Ups. Wikimedia Commons.

ADVERTISEMENT - CONTINUE READING BELOW

Take note of your family’s medical history too, as this can identify any potential health issues you may have. Some diseases are hereditary, like breast cancer and heart disease, so it’s important to inform your doctor if there are any health problems that are frequently seen in your family. As we get older, it becomes even more important to get screened for various forms of cancer and other issues alongside your regular check-ups. Cancer screening can include mammograms for breast cancer, skin checks for melanoma and other skin cancers, colonoscopies for colorectal cancer and pap tests for cervical cancer. Good health should not be taken for granted. By cultivating healthy habits and staying on top of your well-being, you have a much better chance of not only extending your life but ensuring it’s of the best quality possible.

An excellent substitute as you go through the weaning-off period is WATER. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

11. Say goodbye to sugar and hello to water

It’s tasty and we crave it. Yes, it’s a fantastic preservative, but the truth is you do not need sugar; in fact, any form of crystalized sugar should never be part of your daily diet. We have all become so used to grabbing an ice cold drink on hot days, or jugging down that “energy and vitamin boosted” drink and don’t forget those fast foods that we love to gobble down-the truth is it’s loaded with sugar. Sugar is a terrible energy source. It will give you a quick energy boost and then that’s it. This leaves you hungry. Remember, our bodies need longer-lasting energy sources high in nutritional value.

no sugar. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Did you know that sugar has zero-yes zero nutritional value – sugar has no value at all and in today’s world accounts for 20% of the average person’s daily calorie intake. Almost every food item that comes in a can, bottle, on a shelf, or preserved has sugar in it. You don’t have to deprive yourself of having a sweet treat now and then. There are healthy alternatives (in fact they should be the first choice and not seen as an alternative) i.e. honey, fresh fruit or berries. We have covered healthy diet further up so we will not labor on about this. It’s going to time and effort on your part to rid of sugar from your diet. An excellent substitute as you go through the weaning-off period is WATER. Not only will you be hydrating yourself, but it also eases off the craving.

Good posture allows all our joints and bones to be correctly aligned so that our muscles are being used properly. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

12. Stop slouching and straighten up!

Without our spines, we are nothing other than a jellyfish lying on the floor. This structure keeps us upright and we take it for granted. We have all had those days when we over-exerted the day before by picking up a heavy load and struggle to straighten up. Spinal injuries affect more than 40 people per million globally – and these are the serious injuries. This does not account for aches and pains we all experience. It may sound really stupid telling you to sit up straight or walk up straight with your shoulders back and your belly pulled in. But it will keep your core strengthened and keep your spine straight.

slouching causes back pain. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Regular exercise to strengthen your core, back and leg muscles help in keeping your spine healthy. We spend a lot of time sitting down. Use a chair with good back support. When sitting in a chair keep your spine straightened, shoulders back and your head high. Good posture allows all your joints and bones to be correctly aligned so that our muscles are being used properly. Good posture will also decrease the stress on your muscles and joints that surround your spine and give you a healthy back. As you read this article, take note of the way you are sitting. Good posture also helps you to fight off fatigue. When we sit or walk slouched over, we soon become tired. Do yourself and your body a service and straighten up!

By challenging your brain to learn new things daily, you are exercising your memory. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

13. Stop taking your brain for granted

We all take our brains for granted and don’t really take the time to nourish and exercise it. What would your life be like if your brain did not work or slowed down? We all know that when we do physical exercise and eat a balanced and nutritious diet, we feel better and are healthier. How many people (including yourself) ever say…..I’m off to exercise my brain. Well, you should be doing it daily. Most of us just feel like our brains are just another organ and do not really need our attention until we felt that our brain is not working properly. We need to keep our brains fit and healthy in order for it to function as it’s supposed to.

Brains are very delicate. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

If you don’t, then the rest of your body is going to feel it. Remember our brains are the master control center of our bodies and send and receive messages allowing us to function. By exercising your brain, you continually enhance the connective tissues that exist between your brain and its neurons. This helps to keep your brain fast and fit. Eat brain-boosting foods. Learn something new every day. By challenging your brain to learn new things daily, you are exercising your memory. By doing these daily exercise routines, it will help to reduce the decline of your cognitive functions such as; your ability to reason, to remember, pay attention, use of language and the ability to keep information. Go on, do and learn something new every day. Play games that allow your brain to solve problems. Life is an adventure, so share it with your brain.

This is destroying our lives and our health. Be firm in your time and your space. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

14. Work Balance

We are all caught up in a capitalist society that pushes us to want stuff, be a “somebody”, get promoted in order to earn more, sadly for many globally it’s just a means to survive. It’s a relentless cycle with very little benefit other than to someone else’s bank balance and to the detriment of ourselves. We have come to accept that working more than forty hours a week is expected and working through your lunch hours, tea breaks of coming in early and leaving late is “normal”. If we keep going at this pace, we are all going to burn out. We need to balance our lives between work, family, health, and harmony. Yes, we have bills to pay, children to feed, clothe and educate.

Make sure you try to keep to a regular daily routine, so you don’t end up working in bed all day long. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

We need to pay for our shelter and then cloth ourselves to protect us from the elements. But how is this affecting our lives; fatigue, burn-out, emotional and physical breakdowns, reliance on prescription medication to keep us going to just get through the day. Try finding that balance between work and YOUR time. When you leave work – do just that; leave work! Technology has changed our lives and we all have cell phones and it’s become accepted that we need to be available 24/7. This is destroying our lives and our health. Be firm in your time and your space. Switch off. Take time out to play. Take a walk. Throw the ball for the kids or the dog. Be silly with your loved ones. Work is not our entire existence. It is merely a means to an end, and we have forgotten that there is joy in working.

We all need to be loved and cared for. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

15. Friends or Foe?

From the moment we can walk and communicate, we start making friends. Friends can make or break us. So it’s best to take the time and effort to make sure the “friends” we have in our lives are the right friends and not ones that cause us strife and grief. There are several life benefits to having friends. They support us, love us, challenge us, and check us. Friends are our sounding boards and our safe space in this world. They love us and they make us laugh and cry. Friends keep us going and keep us moving. They also keep our minds active as they challenge us and help us learn new things or overcome fears. They make us laugh and live.

Friends or Foe. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Friends also influence us and keep us balanced and our lives in check. When things are tough, you have a friend who will go through these times with you as your will for them. We all need to be loved and cared for. When we are young, we collect lots of friends and as we grow and develop as people we realize that some are real friends and will go through life with us whilst others are just friends for a season or a reason (as the saying goes). We learn from friends. We give love and receive love from friends. Our friends give us the support we need to navigate through our lives. Some people have only two “human” friends, but for many, a 4 legged “furbie” are also our friends. You decide who your friends are. Don’t hang out with people who drain the life out of you.

Work on what you can change and don’t fret about what you can’t change. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

16. Stop allowing others to determine your worth

Hard words and rejection from others can have a significant impact on your well-being. They can destroy your self-confidence and make you depressed. As you go forward after a negative experience, it can affect the way you approach all future endeavors. You are fearful of experiencing rejection again, and this creates a negative cycle in your life. You can never keep everyone happy. We all have different preferences and varying expectations. Who you are and what you do may offend others, even when the last thing on your mind is to do so. You can’t afford to keep changing your actions to avoid giving offense. A strong perception of your worth is necessary if you don’t want to be affected by the opinions of others.

You’re worth more than you know. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Your self-worth does not decrease when someone fires you or decides not to be friends with you anymore. It doesn’t change if your boss comes down hard on you at work. Your relationship status doesn’t dictate it. It might bruise your ego a little when you face these situations, but it does not affect your core being. People may try to label you or make judgments, but you should know better. It takes courage and determination to stand strong when people don’t believe in you. Taking on feedback and working to improve yourself is part of the growing process, but be discerning about what you accept. Don’t focus on things you cannot change about yourself, such as the circumstances of your birth or your genetic inheritance. Work on what you can change and don’t fret about what you can’t change.

The thrill of purchasing cars, clothing, houses and the latest technology wears off quickly. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

17. Stop buying possessions to make you happy

Spending money on experiences, rather than on accumulating possessions, often leads to a more comfortable life with more memories to treasure. When you’re happier, you will tend to suffer from fewer health problems. We quickly get used to objects we have purchased, and they lose their initial appeal. We then have to buy something new to regain the feeling. Research done at San Francisco State University confirmed recently that people who spend money on experiences rather than objects feel it is better spent. The thrill of purchasing cars, clothing, houses and the latest technology wears off quickly, but memories from experiences can last a lifetime. Going to a spa to be pampered and to de-stress will usually make you feel much better than walking out of a department store with packages, feeling guilty about what you have spent.

Dinner with family. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

Small expenditures of money to eat, go to a concert or a movie with friends are worthwhile, and the positive social interaction makes you live longer. Resist the urge to buy expensive holiday homes, boats, and other items which you can easily rent. When you rent, you can have a good time and then go on to the next opportunity with no further responsibilities. Riding a horse is far less expensive than owning a horse, and it’s riding the horse is the experience you want. Buying gifts for others can bring you happiness. Pick out a unique bouquet of flowers for a loved one or surprise a friend with an unexpected gift. You will make them feel appreciated and this will make you feel better about yourself. Few things can give you a better feeling than bringing joy to others.

It teaches people how to gradually confront situations rather than avoiding. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

18. Stop excessive anxiety

Anxiety is very prevalent today and can dramatically affect your health. Heart disease, ulcers and breathing problems and other health issues are associated with anxiety. It’s normal to worry and it’s extremely difficult to avoid worrying about issues such as finances, relationships, and health. But if you’re experiencing uncontrolled, irrational or excessive anxiety, you could suffer from Generalized Anxiety Disorder (GAD). This can cause social, physical and occupational impairment. Some signs of this anxiety are feeling restless or keyed up, being irritable, having difficulty concentrating, battling to fall asleep, making endless lists and over-planning. A sudden flood of anxiety results in shortness of breath, nausea, sweating, heart palpitations and muscle tension. These symptoms are experienced as part of the ‘fight or flight’ response.

An exercise routine can help you get more rest and relaxation. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Cognitive behavior therapy may help people to gain control over excessive worrying. It teaches skills to manage anxiety and learn how to take control of their thoughts by actively identifying and challenging them. They can learn how to recognize these thoughts, identify what evidence exists to warrant them, examine whether they are realistic and identify realistic alternatives. Relaxation techniques, such as progressive muscle relaxation, are also used to help control the physical tension that comes with anxiety. Medication may be used, along with cognitive behavior therapy, relaxation and deep breathing techniques to help control anxiety. Exercise is also helpful in managing anxiety as it releases brain chemicals that counteract it. It teaches people how to gradually confront situations rather than avoid them because of the anxiety they provoke.

get out of a negative environment into one that supports a healthy lifestyle. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

19. Move away from the wrong neighborhood

This can be tricky, as many people have little choice about where they live. We often choose neighborhoods on affordability, and people may have no choice other than to live in a small flat on the tenth floor of a building. With that being said, if you have the resources and means to choose where you live, it can have a surprising impact on your health and longevity. Living in a neighborhood surrounded by junk food outlets will probably make you more likely to eat unhealthily than when you’re living in a place where you have little access to takeaway foods. If any of the people in the neighborhood are obese, you are less likely to live a healthy lifestyle and watch what you eat. If the majority of people are health conscious and value eating healthily, you are likely to have many more options to do so too.

A junk food diet can change your brain in a week
A junk food diet can change your brain in a week. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

A neighborhood where you have plenty of opportunities to take walks outside and be active is more conducive to good health than one where this is not possible. Exercise is a key component of living longer. Various forms of exercise such as walking, cycling or running can reduce the risk of premature death by up to 12 percent. There is some research that suggests that even running for as little as five minutes a day can reduce this risk. Even the quality of your sleep and your exposure to illicit drugs and alcohol is affected by where you live. If you can get out of a negative environment into one that supports a healthy lifestyle and you have the resources to do so, you should not hesitate.

Commit to making those changes, and you will feel a renewed sense of purpose and live longer. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

20. Stop making excuses

When you make excuses, you are dishonest with yourself. If you keep making excuses and procrastinating, you will live with constant regret. If you act without hesitating and making excuses all the time, you will accomplish what others cannot do. Success is more about how you respond to life than luck or chance. Bad things happen to everyone, and you can’t make what happened to you an excuse for your lack of success in life. When you procrastinate or make excuses, you handicap yourself.

When you procrastinate or make excuses. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Rather than risk failing, you create the conditions that make success impossible. Whether it’s learning a new language, taking a cooking class, writing a book or taking a trip to Europe, don’t put it off. Determine what’s important to you and go ahead and do it with no hesitation. If you keep waiting for the right time to take action and make your dreams come true, it will never happen. Fulfillment and a sense of purpose keep people living for longer. Decide not to wait for the perfect time to make changes. If you take the path of least resistance and keep avoiding challenges, you will lack motivation and a sense of fulfillment at having overcome obstacles and prevailed. Commit to making those changes, and you will feel a renewed sense of purpose and live longer.

Take a device-free day and think about how you feel. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

21. Being glued to your mobile phone all the time

How often do you look at your phone? Do you stay glued to it for extended periods? Can’t resist taking a peek? Well, many of us check our personal devices several times an hour. It’s become a habit for us to check our messages and emails, but what toll does this take on our lives? It’s no secret that real, face-to-face interactions are reducing in favor of virtual contact and devotion to our mobile phones.

Real people. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

If you want to live a long life, interacting with other people has been scientifically shown to be beneficial. So, get off your device and start interacting with real, live people. If you feel this will be difficult to do, start off by delaying your reactions to your mobile’s beckoning. Then, take a device-free day and think about how you feel. It can be quite liberating. The idea is for your devices to take second place in proper social interaction.

You can end up paying a huge amount more in the long run compared with the original cost of the item. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

22. Getting into debt

There are no two ways about it, but stress is a silent killer that affects the health and well-being of millions around the globe. Even with all of life’s conveniences these days, we seem to simply be getting more stressed than ever before. One of the biggest stresses in life can be financial. Not being certain of whether you can pay your bills is extremely stressful and can lead to illness.

One of the biggest stresses in life can be financial. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

So, it makes sense that avoiding getting into debt might be one way of reducing the stress you experience. This involves avoiding taking out loans, opening credit card accounts, and EMIs. The problem with all these types of debt is the interest that becomes payable on these accounts. You can end up paying a huge amount more in the long run compared with the original cost of the item. Avoid saddling yourself with debt.

Don’t like the gym? All you have to do is to take a brisk walk or jog for about 30 minutes. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

23. Hating the gym

Actually, it’s not only the gym, but it’s also exercising in general. If you’ve heard it once, you’ve probably heard it a million times: in order to stay healthy, you need to exercise. Many of us are employed in jobs that require us to sit for most of the day. The problem is, science says that hours of sitting can be extremely dangerous for your health.

Try out a gym with a friend to see if it’s the right place for you. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

If you work in an office where you sit at a desk all day, take a break at least every 40 minutes, even if you just walk around the office. Another way of working physical exercise into your routine is to take a walk at lunchtime instead of sitting. All you have to do to stay reasonably fit is to take a brisk walk or jog for about 30 minutes, a minimum of three times a week. You’ll live longer for it.

Certain people should definitely take supplements because they are at risk of deficiency. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

24. Staying away from supplements

One of the most important things you can do to extend your life is to eat a properly balanced, varied diet. But if your diet is lacking, a multivitamin might be an important addition to your daily routine. The vitamins and minerals in some multivitamins are essential nutrients that your body requires in small amounts to operate properly.

Vitamin B helps restore your energy. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

If you aren’t eating a balanced diet, you should not take multivitamins for an extended period as they have been found it to be harmful. Taking too much can also be harmful. Changing your diet is a first prize for living a longer life, but there are certain people who should definitely take supplements because they are at risk of deficiency. These include B vitamins, Folic acid, Vitamins A, C, and D for children aged 6 months to 5 years, and vitamin D for a large segment of the population who are deficient.

The people who live the longest are those with productive, meaningful careers. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

25. Being unhappy at work

Research has found that people who work in high-stress jobs that are a dead end, with abusive employers can sometimes turn to alcohol and/or drugs to cope, leading to earlier death. So yes, that job could just be killing you if you use this type of coping mechanism. There is an interesting relationship between people’s careers and the length of their lives.

Long life. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

Studies show that conscientious people live longer because they are also conscientious about their health and personal safety. Persistency and the tendency to meet challenges head-on and with a positive attitude are also related to a long, healthy life. But if you think people who take it easy will live the longest, you’d be mistaken. The people who live the longest are those with productive, meaningful careers. These people remain engaged, continuing to set new goals once milestones have been reached. Striving seems to be important to long life.

There’s no point in focusing on your genes, even if you have very elderly family members. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

26. Relying on your genes

If you think because Aunty Joan lived to a hundred, and your grandparents are still in good shape in their nineties, don’t be so sure that you’re going to live a long time. In fact, recent scientific research conducted on twins in Northern Europe found that our genes are only responsible for about one-third of the length of our potential lifespan.

Credit: Needpix

ADVERTISEMENT - CONTINUE READING BELOW

So, if you don’t have ancient relatives, this will probably come as something of a relief. It means that two-thirds of our longevity potential is down to other factors such as lifestyle and environment. Some of these factors are exposure to toxins, stress, exercise, diet, medical care, and social relationships. The good news is that all these factors can be altered as soon as we want to. There’s no point in focusing on your genes, even if you have very elderly family members. There’s nothing you can do to change your genetic inheritance.

The thing about small changes is that they’re easy to fit into your routine. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

27. Focusing on major challenges only

If you constantly set yourself goals that are hard to achieve, you’re always likely to be disappointed and disheartened. That feeling does no one any good. So, instead of making a radical change in lifestyle, try taking baby steps. Make one small change at a time. For example, if your goal is to eat more healthily, instead of setting yourself up for failure with an all-or-nothing attitude, try getting up just 15 minutes earlier to eat a healthy breakfast or pack a good lunch for yourself.

Clear your path by choosing goals you know you can make. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

If you need to get more exercise, try taking a walk around the block – or further – at lunchtime. Your digestion will thank you, and your cardiovascular health will receive a boost. The thing about small changes is that they’re easy to fit into your routine. No massive change is required, minimizing the likelihood that you will fail to reach your goal.

It’s easy to develop something like high blood pressure and be completely asymptomatic. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

28. Ignoring chronic conditions

As we age, and even sometimes earlier on, the likelihood of developing chronic illnesses becomes greater. The problem with these conditions is that they seem to creep up on you, adversely affecting your health a little more each day. These conditions are often called ‘silent killers,’ and for a good reason. The changes that come with conditions such as high blood pressure, high cholesterol, osteoporosis, and diabetes can be undetectable. So much so that it’s easy to develop something like high blood pressure and be completely asymptomatic.

Chronic diseases. Shutterstock

ADVERTISEMENT - CONTINUE READING BELOW

And unless you fracture a bone, you’re unlikely to know if you have osteoporosis. The answer is to have regular medical check-ups and screenings. If you are conscientious about your health, you’re more likely to catch problems early, making them more likely to be solvable. If you do develop a chronic condition, always take your medication according to your doctor’s instructions.

Healthy hobbies have an extremely positive effect on self-esteem, mood, and overall well-being. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

29. Not pursuing your interests

If your life is all about work and chores, listen up. For your mental well-being, and a consequently happier, healthier life, choosing a healthy hobby can’t be beaten. There’s something about making something with your own two hands that has an extremely positive effect on self-esteem, mood, and overall well-being. Hobbies are great for relieving stress, and they get your mind active. They can also get you interacting with others interested in the same activity or hobby as you. That’s also good news for living a longer life.

Some pollutants can get through the body’s defense systems and cause inflammation in the lungs. Shutterstock.

ADVERTISEMENT - CONTINUE READING BELOW

30. Exposure to harmful chemicals

If you live in a city or commute to one for work, you’re probably breathing in a lot of pollution. A 2013 study by the Massachusetts Institute of Technology (MIT) found that airborne pollution in China might have reduced the lives of 500 million people by 2.5 billion years. The study found that participants who had had lifelong exposure to 100 micrograms of ‘total suspended particulates’ (tiny particles in the air, e.g. pollutants) per meter of air cubed will reduce a person’s lifespan by 3 years.

Pollution in air. Pixabay

ADVERTISEMENT - CONTINUE READING BELOW

Although our respiratory system is designed to deal with these tiny particles, some pollutants can get through the body’s defense systems and cause inflammation in the lungs. This could cause breathing problems, make existing conditions worse, and even lead to death. Other substances to avoid include processed foods. Science shows that these foods are drenched in chemicals that are often harmful to our health.

Advertisement