They say luck plays a part in hitting it big or becoming rich, but when it comes to living a long life, there are simple, proven tricks you can start implementing today. These habits are easy, effective, and won’t take up much of your time!
Let’s begin with the most essential part of life — food! Take a look at some small yet impactful changes you can make at mealtime.
1. Stop Eating Until You’re Full — Leave a Little Room!
Winter can make controlling our appetites tricky, but the idea here isn’t to starve yourself. It’s about leaving a little room after every meal, or as the saying goes, eat until you’re 80% full. 
There’s a ton of research supporting this idea. One study showed that people who practiced “caloric restriction” for six years had significantly lower cholesterol, triglycerides, and blood sugar levels compared to those who ate normally. The benefits start small but grow over time.
For an extra boost, research from Yale suggests that cutting 14% of your caloric intake activates a gene (Pla2g7) related to metabolism and anti-inflammation, which could enhance immune function and extend a healthy lifespan.
To make this easier, try eating slowly, using smaller plates, and focusing on high-fiber foods to help with satiety.
2. Add Plant-Based Proteins to Your Diet
When we think of protein, we often think of meat, eggs, and dairy. But plant-based proteins, such as those found in soy and tofu, are just as essential and can even promote longevity!
A recent study by Harvard University found that plant protein consumption is linked to longer life expectancy. People who consumed more plant protein during middle age had a 46% higher chance of aging healthily.
Research screenshots
Adding more beans, grains, fruits, vegetables, and nuts into your meals will give you a healthy dose of plant-based protein. Tofu and soy milk are great, nutritious options.
3. Walk More — The Power of Walking Is Underestimated
Walking is one of the easiest and most accessible forms of exercise. It’s something you can fit into your daily routine, whether it’s walking to work, taking a stroll to stretch your legs, or even getting a break at the office.
And it’s actually a super-effective way to boost your longevity! Studies have shown that just walking more every day can reduce the risk of death. Those who averaged 10,000 steps a day saw a 53% lower risk of death compared to those who walked fewer than 4,000 steps.
In fact, walking briskly for just 30 minutes a day and avoiding prolonged sitting can reduce early mortality by up to 80%.
4. Skip the Elevator, Take the Stairs!
If you’re given the choice between the elevator and stairs, always choose the latter — your body will thank you! Taking the stairs is not only a great way to burn fat but also an excellent cardiovascular workout that can improve longevity.
A review of five studies found that regular stair climbing can lower the risk of heart disease and reduce overall mortality. So, whenever possible, opt for the stairs to boost your health.
5. Get Enough Sleep — But Go to Bed Early!
Sleep isn’t just a luxury, it’s a life extender. A study published in the QJM: International Journal of Medicine showed that getting enough sleep each night — around 7 to 8 hours — could actually lengthen your lifespan.
The research highlighted five factors that contribute to good sleep: a consistent sleep schedule, no more than two nights of trouble falling asleep per week, avoiding sleep aids, and waking up refreshed at least five times a week. People who adhered to these habits lived up to 4.7 years longer than those who didn’t.
So, turn off your phone and make sleep a priority! Your body needs rest to recharge and recover.
6. Laugh More — Optimism Can Lead to a Longer Life!
There’s a story about a glass being half full or half empty. Optimists always find a silver lining, while pessimists focus on the negative. Maintaining a positive outlook on life can seriously benefit your health and longevity.
Research published in the Journal of the American Geriatrics Society found that optimists tend to live longer and are more likely to reach 90. Optimism is linked to lower inflammation, better mental health, and a reduced risk of chronic diseases.
So, keep a cheerful heart! Life may be tough at times, but maintaining a positive mindset can make a significant difference in your health.
7. Stay Connected — Social Relationships are Key to Longevity
Surrounding yourself with good friends and family isn’t just fun, it’s essential for your health. Strong social bonds have been shown to increase your lifespan and reduce the risk of premature death.
One 2010 study found that good social relationships have a positive effect on longevity — even more impactful than exercise or quitting smoking! So, spend time with loved ones and keep your social circle close. These connections are invaluable for both mental and physical well-being.
