Many people believe that life expectancy is largely determined by genes. However, genes only play about a 25% role. It turns out that factors like diet and lifestyle are more critical. Here are 12 habits related to longevity:

Don’t Overeat

The link between calorie intake and longevity has long been studied. Research by nutrition scientists at Washington University in St. Louis on animals shows that reducing normal calorie intake by 10% to 50% can extend lifespan.

Biomedical scientists at Louisiana State University found that low calorie intake is associated with longer life and a lower likelihood of illness. The key is that calorie restriction helps reduce weight and abdominal fat, both of which are linked to shorter lifespan.

Eat More Nuts

Nuts are a nutritional treasure trove, rich in protein, dietary fiber, antioxidants, and beneficial plant compounds. More importantly, nuts are an important source of various vitamins and minerals, such as copper, magnesium, potassium, folic acid, niacin, and vitamin B6.

Research by Rovira i Virgili University in Spain found that people who eat at least 85 grams of nuts per week have a 39% lower risk of early death. Similarly, the University of Catania in Italy found that eating 28 grams of nuts daily can reduce the risk of all-cause mortality by 27%.

Try Turmeric

When it comes to anti-aging strategies, turmeric is a great choice because it contains a powerful bioactive compound called curcumin. Dental scientists at the University of California, San Francisco, found that due to its antioxidant and anti-inflammatory properties, turmeric helps maintain brain, heart, and lung function, and prevents cancer and age-related diseases.

Pharmacologists at Hainan Medical University confirmed that curcumin helps prevent cardiovascular diseases, diabetes, inflammatory diseases, neurodegenerative diseases, and other conditions.

Eat More Fruits, Vegetables, and Legumes

Eating a variety of plant-based foods such as fruits, vegetables, seeds, whole grains, and legumes can reduce the risk of many diseases and promote longevity. Researchers at Wageningen University in the Netherlands found that a diet rich in plant-based foods not only reduces the risk of early death but also lowers the risk of cancer, metabolic syndrome, heart disease, and depression, and prevents cognitive decline.

These effects are attributed to the nutrients and antioxidants in plant-based foods, including polyphenols, carotenoids, folate, and vitamin C.

Exercise More

Staying active can extend your life. Community health scientists at Chung Shan Medical University in Taiwan found that just 15 minutes of exercise a day can provide health benefits, including extending life by three years. Additionally, every additional 15 minutes of daily exercise reduces the risk of early death by 4%.

Researchers at the University of Lyon in France also found that people who engage in 150 minutes of moderate to high-intensity exercise per week have a 28% lower risk of early death, and those who exercise more have a 35% lower risk.

Avoid Long-Term Anxiety

Anxiety and stress can significantly shorten lifespan. Tilburg University in the Netherlands found that middle-aged women under stress and anxiety have twice the likelihood of dying from heart disease, stroke, or lung cancer. Similarly, Vrije Universiteit Amsterdam found that middle-aged men under stress or anxiety have three times the risk of early death compared to their relaxed peers.

If you feel stressed, smiling and optimism are key components of the solution. Behavioral scientists at Duke University found that laughter and a positive outlook can reduce stress and extend lifespan.

Don’t Smoke

The German Cancer Research Center found that smoking is closely related to early death and various diseases. Overall, smokers can lose up to 10 years of their lifespan, and they are three times more likely to die early than non-smokers. Duke University found that quitting smoking by age 35 can extend life by 8.5 years, and even quitting in your 60s can extend life by 3.7 years.

Find Joy

Feeling happy can significantly extend life. University College London found that happy elderly people had a 3.7% lower early death rate over a five-year study period. Their review of 35 studies showed that overall, happy people have an 18% lower risk of death compared to unhappy people.

Build a Social Network

Harvard Medical School found that maintaining a healthy social network can increase survival chances by 50%. In fact, maintaining close contact with just three people can halve the risk of early death.

The University of Utah found that having a healthy social network can positively impact heart, brain, hormone, and immune function, thereby reducing the risk of chronic diseases.

Be Responsible

Conscientiousness refers to being self-disciplined, efficient, and organized. Psychologists at the University of California, Riverside, tracked 1,500 boys and girls into old age and found that persistent, organized, and disciplined children had an 11% higher chance of living longer than their less responsible peers. Additionally, conscientious people are less likely to suffer from hypertension, mental illness, diabetes, heart disease, and arthritis. This may be because they are less likely to take risks or respond negatively to stress.

Drink Coffee or Tea Moderately

Moderate consumption of coffee and tea can reduce the risk of chronic diseases. For example, researchers at the University of Minnesota found that polyphenols and catechins in green tea can reduce the risk of cancer, diabetes, and heart disease.

Similarly, the University of Helsinki found that drinking coffee can lower the risk of type 2 diabetes, heart disease, certain cancers, Alzheimer’s disease, and Parkinson’s disease.

Develop Good Sleep Patterns

Sleep is crucial for regulating cellular functions and helping the body heal. Physiologists at the University of São Paulo found that regular sleep patterns are associated with longevity, such as going to bed and waking up at the same time each day. The duration of sleep is also a factor, as too much or too little sleep can be harmful.

Clinical scientists at the University of Warwick found that sleeping less than seven hours a night increases the risk of early death by 12%, while sleeping more than nine hours shortens lifespan by 38%.