Different Lifestyle Habits that Influence Lifespan: Key to Understanding the Factors Affecting Longevity

Longevity is often attributed to genetics, there are many factors that affect our health and lifespan. The choices we make daily can have a profound impact on our lifespan and quality of life. Daily lifestyle choices, such as dietary habits, levels of physical activity, sleep patterns can influence how long we live and how well we age. Adopting healthy habits can lead to more healthy and longer life.

1.       Diet:

A well-balanced diet is one of the fundamental factors in promoting good health and longevity. Certain foods are especially good for combating signs of aging and enhance overall health. Antioxidants like flavonoids and vitamin C are abundant in berries, which help protect cells from oxidative damage. Leafy greens, such as kale and spinach, help bone health and cellular repair by supplying vital minerals like vitamin K and folate. Including nuts and seeds, in your diet provides heart-protective omega-3 fatty acids that reduce inflammation. Additionally, whole grains help to stabilize the blood glucose levels and lower the risk of chronic diseases.

The pictures below depict the importance of a healthy diet. The Blue Zone is a concept which provides the demographics of countries that have shown longer lifespans. People in these regions consume foods shown below. Compared to unhealthy, processed food that lead to different health hazards which shorten your lifespan are compared to the foods which not only make you look fit, reduce stress, the feeling of being energized, provide a good mental health, good gut health and digestion but also increase your overall lifespan.

2.       Exercise:

Research shows that moderate to vigorous exercise for at least 150 min weekly significantly reduces the risk of premature death compared to sedentary lifestyle. Exercise enhances cardiovascular health, lowers blood pressure, and improves cholesterol level. It also promotes muscle mass and bone density, essential for maintaining mobility. Exercise helps release of different hormones like endorphin and dopamine which improve mental stress and makes you feel happy and energized.

Tip: If you’re unmotivated to follow a proper exercise routine, try moving around more than you normally would. However, following a fitness pattern; like strength training and cardiovascular exercises will certainly help you in the long term.

Another way to reduce stress and to promote longer lifespan is Yoga. It will help boost your metabolism and instantly put you in a good mood!

3.       After an energetic day, you need a good night’s sleep!

Sleep is an important component of a healthy lifestyle. Proper sleep promotes cognitive health by enabling body to rejuvenate and heal. Insufficient sleep is associated with a higher risk of chronic conditions such as obesity, diabetes, and cardiovascular diseases. You need to understand the importance of a good night’s sleep.

So, don’t underestimate the power of a good night’s sleep!

In order to understand the importance of a healthy sleep cycle, we need to understand the different stages of sleep cycle. Let’s break down each stage.

a.       Wakefulness (Stage 1):

EEG recordings have shown brainwave activity of Beta and Alpha waves. Beta waves are associated with Eye-opening wakefulness while Alpha waves result in the feeling of drowsiness of an individual with their eyes closed.

Nonrapid Eye Movement (NREM), which is divided into the stages – N1, N2 and N3.

b.      Light Sleep: N1 (Stage 2):

EEG recordings show the activity of transitioning of Alpha waves to Theta waves; however, this is the lightest stage of sleep. It usually lasts for 1 to 5 minutes, a 5% of total sleep time.

c.       Deeper Sleep: N2 (Stage 3):

Theta waves are dominant in this stage. The heart rate and body temperature drops. This stage lasts around 25 minutes, which increases after every cycle. Teeth grinding usually occurs during this stage. This stage contributes the maximum % of the sleep time.

d.      Deepest Sleep: N3 (Stage 4):

Theta waves transition to Delta waves in this stage. As people age, they spend less time in this slow, delta-wave sleep and more time in the N2 stage. The body begins to repair and regrow tissues, build bone and muscle and strengthens the immune system. Night terrors or even sleepwalking occurs during this stage.

e.       Rapid Eye Movement (REM) Sleep (Stage 5):

This stage shows Beta waves, similar brain activity to wakefulness. It is associated with vivid dreaming. Only the eye and muscle movement occur. The breathing rate is more erratic and irregular. REM starts 90 minutes after sleep state, the time progressing after every cycle starting from a duration of 10 minutes to 1 hour.

A healthy sleep cycle would typically consist 4-6 cycles of the sleep stages, so make sure you sleep well and avoid caffeine and blue light 2-3 hours prior to going to bed.

So, to summarize this blog, adopting these key lifestyle habits—nutritious eating, regular exercise, and sufficient sleep—can significantly promote health and longevity. Additionally, managing stress, avoiding harmful habits like smoking, and practicing mindfulness further support a balanced lifestyle, enhancing both mental and physical well-being. And lastly, consistency in everything is the key to promote good health.