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On the JJ Barnes Blog, I check out the top 8 habits that can extend your life and how to incorporate them into your daily routine.
Living a long and healthy life would mean I get to be there to watch my children, and any future grandchildren, grow up. It would mean I get more time to spend time doing things I enjoy, eat food I like, and visit countries I want to explore. Accepting fate can often intervene and crash a bus into plans for longevity, I wanted to learn about habits I can introduce to my life that will give me the best chance of extending my life and sticking around for as long as possible.
I’m not interested in fad diets or grueling workout routines. I’m talking about practical, sustainable habits that can be seamlessly woven into your daily life, from the power of a good night’s sleep to the importance of social connection.
To help me out, Richard Smith-Bernal, founder of The Juice Smith, sent over the top 8 habits that can extend your life, and they might be simpler than you previously believed.
What Are The Eight Habits?
A study from the American Society of Nutrition released last year highlighted the habits that dramatically correlated with living a long life. By adopting the following eight habits from the day you turn forty, next year for mee eep, you can increase your lifespan by twenty-four years for men and twenty-one years for women:
- Not abusing opioids
- Not smoking tobacco (including vaping)
- No alcoholism or regular binge drinking
- Managing stress
- Having positive social relationships
- Eating a healthy diet
- Sleeping well
- Getting regular physical exercise
Some may seem obvious, but many of these items are life-long habits that can be hard to develop and stick to. So, how do you begin to actually implement them?
1. Diet
Maintaining a healthy diet for a long life is all about finding a sustainable balance you can enjoy, not about feeling deprived. Here’s how to swap restriction for delicious exploration:
Think Abundance, Not Elimination
Instead of focusing on what you can’t have (sugary treats, processed foods), shift your mindset towards adding more vibrant, nutrient-rich options to your plate. This way, you’ll naturally crowd out less healthy choices.
Start Small, Celebrate Wins
Change takes time. This week, challenge yourself to incorporate an additional vegetable serving into every meal. It could be a handful of spinach in your morning smoothie, roasted broccoli with lunch, or a side salad with dinner. Next week, introduce a new type of seed or nut like chia seeds in your oatmeal or almonds in your afternoon yogurt. Celebrating these small wins keeps you motivated and fosters a sense of accomplishment.
Explore the Rainbow on Your Plate
Nature’s candy aisle is overflowing with colorful fruits and vegetables, each packed with unique vitamins, minerals, and antioxidants that contribute to overall health. After mastering the art of incorporating more veggies, choose a new “superfood” fruit each week. Think vibrant berries rich in antioxidants, juicy oranges bursting with vitamin C, or a handful of cherries packed with heart-healthy benefits.
Remember, it’s okay to indulge occasionally, so don’t be too hard on yourself if you slip up. The key is to strive for balance and consistency in your eating habits.
-Richard Smith-Bernal
2. Sleep
Getting enough quality sleep is a cornerstone of living a long and healthy life. But let’s be honest, between work deadlines, social commitments, and the ever-present allure of our devices, achieving a perfect eight hours can feel like a distant dream. The good news is, you don’t necessarily need to overhaul your entire schedule to reap the benefits of restful sleep. Here’s how to prioritize the quality of your sleep within the time you have:
Craft a Calming Countdown
Our bodies thrive on routine. Establish a relaxing wind-down ritual 30-60 minutes before bedtime. This could include taking a warm bath, reading a book (not on a screen!), or practicing gentle stretches or yoga poses. These activities signal to your body that it’s time to transition from alert mode to sleep mode.
Tame the Tech Tyrant
The blue light emitted from electronic devices disrupts the production of melatonin, a hormone essential for sleep regulation. Power down your phone, laptop, and tablet at least an hour before bedtime. Opt for a low-tech alternative like reading a book by dim light or listening to calming music.
Craft a Sleep Sanctuary
Your bedroom should be a haven for sleep, not a battleground against distractions. Ensure your room is cool, dark, and quiet. Invest in blackout curtains to block out light, and consider using earplugs or a white noise machine to minimize disruptive sounds.
Embrace the Power of Relaxation Techniques
If worries or anxieties keep you up at night, try incorporating relaxation techniques into your bedtime routine. Simple deep breathing exercises, progressive muscle relaxation, or guided meditation can effectively calm your mind and prepare you for sleep.
By reducing your exposure to blue light and minimising stimulation, your body can naturally ease into a state of drowsiness earlier, leading to a more restful and rejuvenating sleep.
-Richard Smith-Bernal
3. Exercise
Incorporating regular physical activity into your life is one of the most powerful ways to invest in your long-term health and longevity. But let’s face it, the idea of spending hours on a treadmill or battling through weightlifting sets might not exactly spark joy for everyone. The key to making exercise a sustainable habit (and reaping its amazing benefits) is to find activities you genuinely enjoy. Here’s how to transform exercise from a chore to a source of movement magic:
Discover Your Exercise Personality
Not everyone thrives in a gym environment. Explore different activities to find your perfect fit. Do you crave the social interaction of a group fitness class like Zumba or spin? Perhaps the quiet contemplation of yoga or Pilates resonates more deeply. Maybe you’d enjoy the challenge and thrill of rock climbing or the camaraderie of a local sports league.
Make it Multi-Tasking Magic
Who says exercise can’t be productive? If you’re short on time, combine your workout with another activity you already enjoy. Listen to your favorite audiobooks or podcasts while taking a brisk walk or jog outdoors. Turn your daily commute into a mini-adventure by cycling or scootering to work. These small changes can make exercise feel less like a chore and more like a seamlessly integrated part of your day.
Embrace the Great Outdoors
Nature provides a fantastic (and free!) gym. Hiking, swimming, kayaking – the possibilities are endless. Exercising outdoors not only provides a dose of fresh air and sunshine but can also boost your mood and reduce stress. Grab a friend or family member and turn your workout into a fun social outing.
Start Small and Celebrate Wins
Don’t try to overhaul your entire routine overnight. Begin with small, achievable goals. This could be a 20-minute walk three times a week or a dance session in your living room to your favorite playlist. As you build endurance and confidence, gradually increase the duration or intensity of your workouts. Celebrating your achievements, no matter how small, will keep you motivated and on track.
By finding activities that bring you pleasure, you’ll be more likely to stick with them.
-Richard Smith-Bernal
4. Not Abusing Opioids
This one may seem obvious or completely avoidable, but with opioid epidemics sweeping through communities over the past decade, it’s becoming more challenging to avoid. In fact, most who get swept up in an opioid addiction initially start on benign prescribed opioid-based painkillers for medical reasons.
Fifty million people were prescribed opioids last year in the UK alone. The opioid death rate increased more than ten times in the last ten years in the USA, and similar increases occurred in the UK and Canada.
Don’t take any prescription from your doctor lightly. Talk with your doctor about the risks of opioids and find a plan that balances your need for pain relief with the dangers at hand. And if you find yourself having a hard time getting off the prescription, seek help – the earlier, the better.
5. Avoiding Alcoholism And Binge Drinking
While enjoying a drink with friends or unwinding with a glass of wine after a long day can be a part of a balanced lifestyle, excessive alcohol consumption can significantly impact your health and longevity. Binge drinking, defined as consuming enough alcohol in a short period to raise your blood alcohol content (BAC) to 0.08% or above, is particularly detrimental. The exact number of drinks that constitute binge drinking can vary depending on factors like body weight, metabolism, and gender. For reference, the UK government defines binge drinking as six drinks for women and eight drinks for men within a single session, while the US standard is typically four drinks for women and five for men over two hours.
The good news? Curbing your alcohol intake and avoiding binge drinking is more manageable than you might think. Here are some practical steps to incorporate into your life:
Embrace Alcohol-Free Alternatives
The world of non-alcoholic beverages has exploded in recent years. Explore delicious craft beers, sparkling wines, and innovative cocktails that tantalize your taste buds without the alcohol content. Many restaurants and bars now offer dedicated menus of these flavorful options, so you can still enjoy the social aspects of drinking without compromising your health goals.
BYOB (Bring Your Own Beverage)
Don’t feel pressured to stick to alcoholic drinks at social gatherings. Consider bringing your own sparkling water or fancy juice to add a festive touch. You can even create your own signature non-alcoholic cocktail recipe to share with friends, proving that socializing can be just as fun without the booze.
Hydration is Your Hero
Alcohol dehydrates your body, which can exacerbate feelings of fatigue and contribute to headaches. Make water your go-to beverage throughout the evening, alternating between alcoholic drinks and glasses of water. Staying hydrated will help you feel better and might even encourage you to slow down your alcohol consumption naturally.
Find Fun in Alternatives
Think beyond alcohol when it comes to socializing. Plan activities that don’t revolve around drinking, like attending a sporting event, checking out a live music performance, or hosting a game night with friends. Explore your hobbies and interests, and discover new ways to connect with others that leave you feeling energized and fulfilled.
Focus on the Benefits
Shift your mindset. Instead of focusing on deprivation, remind yourself of the positive changes you’ll experience by cutting back on alcohol. Improved sleep, clearer thinking, and increased energy levels are just a few of the rewards that come with a healthier lifestyle.
With alcohol being such a prominent part of our culture, many underestimate the strong connection it has to chronic disease. It’s never too late to reevaluate your relationship with alcohol.
-Richard Smith-Bernal
6. Avoiding Tobacco
For decades, the health community has been clear – smoking is a major threat to your long-term health. Cigarettes contain a cocktail of over 7,000 chemicals, many of them carcinogenic (cancer-causing) and linked to a plethora of health problems. With the rise of e-cigarettes (vapes), a new player has entered the scene, often marketed as a “safer” alternative. However, this portrayal can be misleading.
Here’s why protecting your lungs from harmful substances, whether traditional cigarettes or trendy vapes, is crucial for a long and healthy life:
The Dangers of Deception
While some e-cigarettes might not contain tobacco, many still contain nicotine, the highly addictive ingredient in cigarettes. Nicotine raises your blood pressure, increases your heart rate, and can harm brain development in young people. Additionally, the long-term health effects of inhaling the various flavorings and chemicals found in vape liquids are still largely unknown, posing a potential risk to your respiratory system.
Beyond the Hype
Vapes often come in sleek, colorful designs and fruity flavors, which can downplay the very real health risks they pose. Don’t be fooled by the marketing tactics. Any product that involves inhaling foreign substances into your lungs has the potential to damage this vital organ.
Prioritizing Your Lungs
Your lungs are the workhorses of your respiratory system, responsible for bringing oxygen into your body and removing carbon dioxide. Protecting them from harmful chemicals is paramount for your overall health. A healthy respiratory system translates to better stamina, improved energy levels, and a reduced risk of chronic lung diseases like COPD (Chronic Obstructive Pulmonary Disease).
E-cigarettes are not the solution to a smoking problem. Talk to a doctor about other ways to ease off of a nicotine addiction that don’t include harming your lungs.
-Richard Smith-Bernal
7. Positive Social Relationships
Building and maintaining positive social relationships throughout life is crucial for our well-being. Recently, the United States Surgeon General raised concern about a “loneliness epidemic,” which became even more pronounced during the Covid-19 pandemic. Loneliness can have severe consequences for both physical and mental health, including increased stress, depression, and even a higher risk of certain chronic illnesses.
Fortunately, there are many ways to combat loneliness and cultivate meaningful connections with others. One option is volunteering your time and skills to help others in your community. Volunteering not only allows you to make a positive impact but also provides opportunities to meet like-minded individuals who share your interests and values. You can also discover other social activities in your community, such as local sports leagues or art classes.
Technology can also be a valuable tool for finding and maintaining social connections. Online resources such as meetup groups and social networking platforms provide opportunities to connect with people who share your interests or hobbies. Additionally, there are now apps specifically designed to help individuals find platonic friendships, functioning similarly to dating apps but focused on fostering non-romantic relationships.
8. Managing Stress
Stress. It’s a part of life, but letting it become a constant companion can wreak havoc on your health and well-being. Chronic stress weakens your immune system, increases your risk of heart disease, and can even contribute to mental health struggles like anxiety and depression. The good news? You have the power to manage stress and prevent it from taking control. Here’s how incorporating healthy habits can become your personal stress-fighting toolkit:
Fuel Your Body Right
The food you eat directly impacts your energy levels, mood, and overall resilience to stress. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides your body with the essential nutrients it needs to function optimally. Say goodbye to processed foods and sugary treats that can contribute to mood swings and energy crashes. By nourishing your body with healthy choices, you’re laying the foundation for a calmer, more stress-resistant you.
Move Your Body, Manage Your Mood
Exercise isn’t just about physical fitness; it’s a potent stress-buster. Physical activity releases endorphins, those feel-good chemicals that elevate your mood and combat stress hormones. Find an activity you enjoy, whether it’s a brisk walk in nature, a heart-pumping dance class, or a relaxing yoga session. Even just 20-30 minutes of moderate exercise can significantly reduce stress levels and leave you feeling more centered and energized.
The Power of Positive Connections
Humans are social creatures, and strong social connections are vital for emotional well-being. Spend time with loved ones who support and uplift you. Develop a network of friends who share your interests. Social interaction provides a sense of belonging, reduces feelings of isolation, and offers a buffer against stress. Don’t be afraid to reach out for help from friends, family, or a therapist if you’re feeling overwhelmed.
Sleep: Your Stress Sanctuary
Chronic sleep deprivation can exacerbate stress and make it harder to cope with challenges. Aim for 7-8 hours of quality sleep each night. Develop a relaxing bedtime routine to wind down before sleep. Create a sleep-conducive environment in your bedroom – cool, dark, and quiet. By prioritizing quality sleep, you’re giving your body and mind the rest they need to recharge and face stress with renewed resilience.
Think of it as a two-in-one package. Each positive habit you incorporate contributes to both your overall well-being and your ability to cope with stress.
-Richard Smith-Bernal
The Power Of One
Another key finding of the study is that adopting just one of these habits can increase your lifespan. Earlier is better, but adopting just one of these habits in your 40s, 50s, 60s, or even in your 90s makes a difference.
It’s never too late to make a positive change in your health. Give yourself grace and ease into positive habits over time.
-Richard Smith-Bernal
About The Juice Smith
The Juice Smith is a health-focused company founded by Richard Smith-Bernal in 2013 with a mission to promote wellness through unprocessed, natural foods. They offer a diverse range of products, including cold-pressed juices, raw treats, dehydrated snacks, and wellness items, all made in-house using high-quality ingredients. Committed to quality, craftsmanship, and community, The Juice Smith emphasises organic sourcing, cold-press juicing, and a collaborative approach to health and sustainability.
Methodology:
The study from the American Society of Nutrition:
https://www.eurekalert.org/news-releases/995553
Stats on chronic disease deaths:
https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases#:~:text=Key%20facts%201%20Noncommunicable%20diseases%20%28NCDs%29%20kill%2041,in%20low-%20and%20middle-income%20countries.%20…%20M%C3%A1s%20elementos
Opioid use in the UK:
https://www.gov.uk/government/statistics/substance-misuse-treatment-for-adults-statistics-2022-to-2023/adult-substance-misuse-treatment-statistics-2022-to-2023-report#trendsover-time
Binge drinking definition UK:
https://www.gov.uk/government/publications/delivering-better-oral-health-an-evidence-based-toolkit-for-prevention/chapter-12-alcohol
Social connection study:
https://www.hhs.gov/surgeongeneral/priorities/connection/index.html?utm_source=osg_social&utm_medium=osg_social&utm_campaign=osg_sg_gov_vm
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