Study Background: 8 Habits, 24 More Years of Life
A study published in the American Journal of Clinical Nutrition analyzed the habits and life expectancy of 700,000 U.S. veterans. It found that 40-year-old men and women who adopted all eight habits lived an average of 24 and 21 years longer, respectively, than those who adopted none.
The 8 Key Habits
- Never smoking: Smoking increases death risk by 30-45%.
- Regular physical activity: Low activity similarly raises risk by 30-45%.
- No excessive alcohol: Heavy drinking harms the heart and liver.
- Restorative sleep: Sleep deprivation is linked to shorter life expectancy.
- Nutritious diet: Balanced nutrition is the foundation of heart health.
- Stress management: Chronic stress accelerates aging and disease.
- Strong social connections: Loneliness is as harmful as smoking.
- No opioid abuse: Drug misuse significantly increases premature death risk.
Why These Habits Matter
Dr. Sean Heffron, a preventive cardiologist at NYU Langone Health, notes that most of these habits are linked to reducing cardiovascular disease risk—the leading cause of death in the U.S. Low physical activity, smoking, and opioid abuse increase death risk by 30-45%, while staying active and drug-free can significantly extend lifespan.
How to Start: Begin with One Habit
Lead author Dr. Xuan-Mai T. Nguyen of UCLA Health says even adopting just one habit can yield benefits. Start by improving diet, quitting smoking, increasing exercise, and optimizing sleep. These four habits are also part of the American Heart Association's 'Life's Essential 8,' which includes weight, cholesterol, blood sugar, and blood pressure management.
Expert Advice: It's Never Too Late
Dr. Heffron emphasizes that even with a strong genetic predisposition to heart disease, a healthy lifestyle can markedly reduce risk. He advises patients to start with one small change and gradually build new habits. The Xiaoshu Health App can sync with Apple Health to track related metrics, helping you easily manage sleep, exercise, diet, and more.