Key Takeaways

• A study by John Hopkins found that people who follow the Mediterranean diet are the healthiest.
• According to a study published by JAMA Internal Medicine, people who engage in moderate to vigorous physical activities (MVPA) weekly had "lower all-cause mortality."
• A study published by the National Library of Medicine shows that "poor sleep can lead to all kinds of health problems, from obesity and heart disease to depression, while good sleep can help reverse all of those damaging effects, and in turn, prolong life."
• Another key to prolonged life is avoiding cigarette smoking. According to CDC, smoking cigarettes is the "leading cause of preventable diseases in the United States."
• According to Dr. Seppala, author of Happiness Track, "having strong social relationships predicts a 50 percent increased chance of longevity."

Introduction

Mediterranean Diet

• A study by John Hopkins found that people who follow the Mediterranean diet are the healthiest. This diet entails fresh vegetables and fruits, whole-grain carbs, "tree nuts with healthy oils," fish, and using olive oil for cooking.

 

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• According to the study, a Mediterranean diet reduces the risk of heart disease by 28-30%. This diet keeps the heart healthy in the following ways:
• "It cools off damaging inflammation, an immune system response triggered when the body fights perceived intruders."
• It helps maintains a healthy cholesterol level in the body.
• "It enables the flexibility of arteries and helps in avoiding buildups of plaques."
• It enhances the ability of the body to absorb blood sugar.

Moderate to Vigorous Physical Activity

• A study published by JAMA Internal Medicine found that people who engage in moderate to vigorous physical activities (MVPA) weekly had "lower all-cause mortality." It suggests 150 minutes or more for MVPA every week.
• Another study by BMJ also found that individuals who engage in 30-40 minutes of moderate to vigorous exercise daily have a lower mortality rate than people with sedentary lifestyles. However, it notes that people don't need to exercise hard to lengthen their lives as even an eleven-minute daily exercise could suffice.
• According to Science Direct, in addition to preventing chronic health conditions like heart disease, exercise can also "partially reverse the effects of aging."

 

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Quality Sleep of At least Seven to Eight Hours Every Night

• A study published by the National Library of Medicine concludes that "poor sleep can lead to all kinds of health problems, from obesity and heart disease to depression, while good sleep can help reverse all of those damaging effects, and in turn, prolong life."
• According to Sonya W. Thomas, a PIH Health Family Medicine doctor, having less sleep reduces one's immune system. He, therefore, recommends having a quality sleep of at least seven to eight hours every night.
• Recommendations derived from the results of the Chinese Longitudinal Healthy Longevity Survey also found that seven to eight hours of sleep is optimal. However, in 2021, research team led by Thomas Svensson found that not getting enough sleep may be less dangerous than getting too much, with the highest mortality discovered among people who had a habit of sleeping over 10 hours per night.
• Richard Shane, the creator of the Sleep Easily method, says that quality sleep improves cognitive functions, energy levels, and personal relationships.
• Not getting enough sleep is detrimental not only to a person's health but also to the economy of a country. For instance, according to The Good Body, sleep deprivation has made the US economy lose about $411 billion yearly. About 70 million people in the country are suffering from a sleep disorder. 62% of people in the world have a sleep disorder.

 

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Smoking Cessation

• Another key to prolonged life is avoiding cigarette smoking. Researchers have found that smoking adversely affects the lungs and coronary arteries. It also increases the risk of getting cancer and stroke.
• According to CDC, smoking cigarettes is the "leading cause of preventable diseases in the United States." Over 480,000 deaths related to cigarette smoking are recorded annually in the US. 90% of lung cancer deaths and 80% of chronic obstructive pulmonary disease (COPD) deaths result from of cigarette smoking.
• In addition to damaging multiple body organs, blood vessels, and genetic codes, cigarette smoking also increases aging with more wrinkles, according to Doctor Jyotir Jani, a primary care physician with Piedmont Healthcare.
• A recent study by researchers from Georgetown University and University of California found that the likelihood of people surviving from age 65 to 85 was 19% higher for those with at least $300,000 in wealth but 37% lower for smokers compared to non-smokers. An article discussing the study concluded that smoking is a key determinant of shorter life expectancy.
• While vaping is used as an alternative to smoking, researchers have found that current vapers have a "40% higher risk of developing a respiratory disease."

 

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Meaningful Social Life

• According to Matrix Age Management, spending meaningful time with family and friends triggers the production of more serotonin by the brain. Serotonin is a happiness hormone that brings the feeling of peace and joy.
• A meaningful social life helps improve an individual's physical and mental health, including quickening the healing from a disease.
• "Having strong social relationships predicts a 50 percent increased chance of longevity," says Dr. Seppala, author of Happiness Track.
•  Research by the University of Michigan established that people with low quality and quantity of social relationships are at a higher risk of death.

 

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Research Strategy