Welcome to another week on the Lifespan Blog, we are continuing with 13 Habits linked with Longevity, enjoy your read below, some interesting hints and tips this week to slow down that ageing that.

Eat plenty of healthy plant foods

Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may decrease disease risk and promote longevity.

For example, many studies link a plant-rich diet to a lower risk of premature death, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression, and brain deterioration.

These effects are attributed to plant foods’ nutrients and antioxidants, which include polyphenols, carotenoids, folate, and vitamin C.

Accordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of premature death.

The same studies also report a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases.

What’s more, some research suggests that the risk of premature death and certain diseases increases with greater meat consumption.

However, other studies report either non-existent or much weaker links — with the negative effects seeming specifically linked to processed meats and foods.

Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings.

Overall, eating plenty of plant foods is likely to benefit health and longevity.

Stay physically active

It should come as no surprise that staying physically active can keep you healthy and add years to your life.

As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life.

Furthermore, your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity.

A recent review observed a 22% lower risk of early death in individuals who exercised — even though they worked out less than the recommended 150 minutes per week.

People who hit the 150-minute recommendation were 28% less likely to die early. What’s more, that number was 35% for those who exercised beyond this guidance.

Finally, some research links vigorous activity to a 5% greater reduction in risk compared to low- or moderate-intensity activities.

Don’t smoke

Smoking is strongly linked to disease and early death.

Overall, people who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette.

Keep in mind that it’s never too late to quit.

One study reports that individuals who quit smoking by age 35 may prolong their lives by up to 8.5 years.

Furthermore, quitting smoking in your 60s may add up to 3.7 years to your life. In fact, quitting in your 80s may still provide benefits.

Thanks for linking in this week, i hope you enjoyed these health tips on longevity, see you next week with part 3.