Could everyday habits add more than ten years to life expectancy? A large study of U.S. veterans suggests a strong association, although it cannot promise anyone extra birthdays.
Published in The American Journal of Clinical Nutrition in 2024, the research examined eight lifestyle factors. At age 40, having all eight was associated with an estimated 24 additional years for men and 20.5 for women, compared with having none. These were statistical estimates, not observed life extensions for individuals. The observational study could not prove cause and effect. The American Journal of Clinical Nutrition
The findings offer a starting point for practical changes. Here are the eight factors, with ways to approach them without treating life like a perfection contest.
Make movement part of your week.
Physical activity was one of the factors associated with longer estimated life expectancy in the study. pubmed.ncbi.nlm.nih.gov. You do not need an expensive gym membership to begin.
CDC guidance recommends at least 150 minutes of moderate activity weekly, plus muscle strengthening on two days. Brisk walking counts, and you can divide activity into smaller sessions. Start with an amount suited to your abilities, then build gradually. A regular walk can feel more manageable than an ambitious plan you dread. CDC
Related: 10 Simple Habits That Make Life Feel Calmer.
Avoid smoking—and seek support to quit.
The study’s favorable smoking category was never having smoked. That distinction matters: quitting today does not erase past exposure or make you identical to a lifelong nonsmoker. pubmed.ncbi.nlm.nih.gov
However, the CDC says quitting benefits people at any age, regardless of how long they have smoked. If you smoke, discuss cessation support with a healthcare professional. Make your next step concrete: book an appointment, identify your triggers, and ask someone supportive to help you follow through. CDC
Give meals some thoughtful planning.
Nutrition was another factor, with the research favoring an eating pattern centered on whole foods and primarily plant foods. The American Journal of Clinical Nutrition
A practical starting point is planning meals around vegetables, beans, fruit, and whole grains you enjoy. Choose one familiar meal to adjust rather than replacing your entire menu overnight.
Keep cost, access, preferences, and medical needs in mind. A complicated shopping list you cannot afford, or food you consistently leave untouched, has little practical value.
Avoid excessive drinking
The researchers included avoiding excessive alcohol consumption among the eight favorable factors. Their findings do not mean alcohol is necessary for longevity. pubmed.ncbi.nlm.nih.gov
Consider whether drinking has become automatic at social events or after work. Alcohol-free options and plans that do not revolve around drinking can make changing that routine easier.
If you think you may be dependent on alcohol, seek medical advice before stopping suddenly. Withdrawal can require supervised treatment.
Related: 16 Good Habits That Will Improve Every Aspect of Your Life
Protect your sleep routine.
Restorative sleep was included in the study, but adding more time in bed is not a guaranteed longevity formula. pubmed.ncbi.nlm.nih.gov
The National Institutes of Health recommends consistent bedtime and wake-up times, including weekends. Start by making bedtime a dependable part of your schedule, rather than fitting it around unfinished tasks.
Create a wind-down routine you can repeat comfortably. If sleep problems persist, talk to a healthcare professional rather than assuming you need more discipline. Health
Make room for stress management.
Stress management was another factor associated with the study’s outcomes. pubmed.ncbi.nlm.nih.gov. That does not mean a stressful week cancels your efforts.
Choose a manageable way to pause: quiet reflection, a walk, journaling, or a conversation with someone you trust. Put that time on your calendar.
Persistent distress deserves support. Managing stress should not become another demand you feel guilty about failing.
Invest in positive relationships.
Positive social connections also featured among the eight factors. pubmed.ncbi.nlm.nih.gov. Think about relationships you want to maintain, rather than counting friends.
Arrange a regular call, invite someone for a walk, or join a group built around an interest. Choose contact that feels welcoming and sustainable.
Seek treatment for opioid use disorder.
The final factor was the absence of opioid use disorder, a medical condition, not a failure of willpower. Evidence-based medication treatment is associated with reduced overdose and overall mortality risk. Seek professional treatment rather than attempting detoxification alone.
