9 Good Habits That Can Help You "Quietly Live Longer and Add 30 Extra Years to Your Life"

Truly long-lived people never intentionally focus on health practices, yet they unknowingly live to be over a hundred. Their secret to longevity is hidden in the small details of daily life.

Now, let's take a look at some good habits that long-lived people have. If you can adopt them, you could live 30 more years.

①、No smoking, limited alcohol consumption
One cigarette contains 7,000 chemicals, 93 of which are known carcinogens (lung cancer, throat cancer, bladder cancer, etc.). Alcohol is a class 1 carcinogen, and 1 in 18 cancer cases is related to alcohol.

Scientific advice: Smokers who quit for 5 years have a 50% lower risk of lung cancer. Men should limit alcohol to ≤25g per day (about one can of beer), and women ≤15g (it’s best to avoid alcohol altogether).

②. Love eating vegetables of different colors
Different colored vegetables provide different nutrients, such as red tomatoes, purple cabbage, white bok choy, green broccoli, and orange carrots.

By rotating them daily and consuming over 400 grams per day, you can supplement dietary fiber and vitamins, which have anti-inflammatory and anti-cancer effects. This can lower mortality rates and help with anti-aging.

③.Three sessions of "strength training" per week
Aging begins with muscle loss, and muscle mass determines a person's lifespan. After the age of 30, muscle mass decreases by 1% annually, and after the age of 60, the absence of muscle protection for the bones accelerates bone loss, increasing the risk of fractures.

Engaging in strength training can combat muscle loss. Exercises such as squats, push-ups, lunges, back extensions, bench presses, and overhead presses can stimulate muscle growth, increase bone density, reduce the risk of cardiovascular diseases, and help you maintain a more youthful body.

④. Take a 30-minute nap
Many people don't have the habit of napping and often feel tired in the afternoon, relying on coffee to stay alert. However, research has found that maintaining a habit of napping can benefit both the heart and the brain.

People who take a 30-minute nap three times a week (avoiding deep sleep) have a 37% lower risk of heart disease. However, people prone to insomnia should avoid napping to prevent it from affecting their nighttime sleep.

⑤. Release stress
Many women have a tendency to suppress their emotions. Long-term anger and accumulated grievances can increase the risk of breast cancer. In daily life, we should avoid the buildup of negative stress, as it can elevate cortisol levels, trigger inflammation, and accelerate cellular aging (shortening telomeres).

We need to learn how to release stress in a timely manner. On weekends, we can go for walks in the park, hike, or engage in social activities, which help maintain a positive mindset and reduce inflammation levels in the body.

⑥. Stay social (Prevent dementia and prolong life)
Feeling lonely is detrimental to both physical and mental health. Engaging in social activities can lower the risk of dementia and help maintain a younger mindset, potentially extending life expectancy by 5-7 years. It’s recommended to have a gathering once a week, or even keep a pet to foster emotional connection.

⑦. Avoid staying up late
Staying up late is like overdrawing life. Sleeping less than 6.5 hours a day shortens telomeres, accelerates aging, reduces brain function, and increases the risk of dementia.

As we age, our sleep duration naturally decreases. However, we should adopt the habit of going to bed early, like longevity elders, as maintaining a regular sleep schedule promotes bodily repair and slows down the aging process.

⑧. Drink more water
Water helps dilute blood concentration, hydrates the intestines, promotes circulation, and aids in waste elimination. People who prefer sugary drinks over water tend to have thicker blood, which can negatively affect the health of their blood vessels. On the other hand, those who drink more water and fewer sugary drinks tend to have younger blood vessels, which contributes to better health and a longer lifespan.

⑨. Exercise more
Life is in motion, and people who sit for long periods tend to age faster. There are many types of exercise, and the key is to choose one that suits you best.

Younger individuals with better physical fitness often maintain at least three sessions of moderate to high-intensity training per week (such as playing sports, resistance training, running, etc.), while older individuals can engage in walking, brisk walking, or Tai Chi. These activities can improve cardiovascular health and effectively strengthen the body.