The following 13 habits are considered a form of “Health Investment” that can improve the quality of life and increase longevity.
1. Avoid Overeating
Keep your stomach 70% full and 30% empty when eating.
- Eating 10% to 50% less food can increase life expectancy without harming the body.
- Eating less reduces belly fat (central obesity), which lowers the risk of cardiovascular disease, diabetes, cholesterol problems, thyroid disorders, high blood pressure, and fatty liver.
- Initially, you may feel weakness, increased hunger, or lower body temperature, but these issues improve as the body adapts and weight decreases.
2. Eat Nuts Regularly
Nuts are rich in minerals, micronutrients, fiber, healthy fats, and antioxidants.
- Eating nuts 3 times a week reduces the risk of premature death by 39%.
- Eating nuts once a week reduces death from diseases like stroke and cancer by 4%.
- Daily consumption reduces overall disease-related mortality by 27%.
3. Consume Turmeric
Turmeric contains curcumin, a powerful antioxidant.
- It helps prevent aging.
- It supports heart and brain health and helps reduce the risk of cancer.
4. Increase Plant-Based Foods
Eat more plant-based foods instead of meat.
- Plant foods contain antioxidants, polyphenols, carotenoids, vitamin C, and folate which help slow aging.
- People who eat more plant-based foods have 29% to 52% lower death rates from heart disease, brain disease, cancer, and age-related illnesses.
5. Be Physically Active
Walk at least 15 minutes daily.
- Every additional 15 minutes of exercise reduces death risk by 4%.
- Those who exercise from a young age have a 22% lower death rate after age 60.
- According to the American Heart Association, 150 minutes of exercise per week reduces early death by 28%.
6. Stop Smoking
Smoking reduces life expectancy by about 10 years and increases premature death 3 times.
- If you quit smoking before age 40, most damage can be reversed.
- Quitting before age 35 can increase lifespan by 8.5 years.
7. Limit Alcohol
Avoid alcohol if possible, as it harms nearly every organ.
- If not avoidable, then limit intake:
- Men: up to 2 drinks/day
- Women: 1 drink/day
- Moderation reduces premature death by 17% to 18%.
8. Prioritize Happiness
Keep your mind happy and peaceful (in positive and healthy ways).
- Over a 5-year study, happier individuals had 37% lower death rates.
- Those who found happiness before age 22 were 2.5 times more likely to live past age 60.
9. Treat Chronic Anxiety and Depression
Seek treatment from a doctor, psychiatrist, or psychologist if needed; staying socially active also helps.
- Reducing stress and anxiety can reduce premature death threefold.
- Pessimistic (negative-minded) individuals have 42% higher premature death rates.
10. Nurture Your Social Circle
Stay connected with family, friends, neighbors, social groups, NGOs, etc.
- Helping others increases life expectancy more than receiving help.
- Having at least three strong social connections can reduce premature death by up to 200%.
- Social involvement improves heart health, brain function, and hormonal balance.
11. Be Disciplined
Being disciplined can reduce death rates by 11%.
- Disciplined individuals stay organized and are better at taking care of themselves.
12. Drink Tea or Coffee
Drinking tea or coffee can increase lifespan.
- Green tea contains antioxidants that support heart health and reduce cancer risk.
- Coffee reduces the risk of diabetes, heart disease, cancer, and Alzheimer’s.
- Drinking up to 4 cups/day helps reduce anxiety; more than that may increase anxiety and insomnia.
- Regular tea/coffee drinkers have 20%–30% lower premature death rates.
13. Maintain Good Sleep Habits
Ideal sleep duration is 6 to 8 hours.
- Sleeping less than 5–7 hours increases premature death by 12% due to inflammation, which leads to diabetes and heart disease.
- Sleeping more than 8–9 hours increases premature death by 38% and may cause depression, digestion issues, and heart problems.
Conclusion:
These 13 habits are not one-time actions, but a continuous lifestyle practice — much like a Systematic Investment Plan (SIP) for health.
The earlier you start, the greater the long-term benefits.
You do not need to wait until age 60 to see results.