Longevity, according to Harvard Health Publishing, depends largely on daily decisions that influence physical and emotional health. Although genetics explains approximately 25% of life expectancy, an analysis by the institution highlights that a simple, daily habit, such as regular socializing, is directly linked to greater longevity, according to a study carried out among 28,000 people.
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Research highlights that living longer and with better quality is the result of practices maintained over time. Among them, frequent social interactions are identified as one of the behaviors with the greatest impact on survival and protection against emotional and cognitive decline.
Lisa Catanese’s article explains that the more frequent the meetings and activities with other people, the greater the chances of healthy aging. The institution warns that prolonged isolation is associated with increased stress, depressive symptoms and accelerated loss of general well-being.
What does Harvard say about diet, sleep and hydration?
The paper also highlights that a plant-based diet promotes cellular function and reduces the risk of chronic diseases, and cites a JAMA Network Open study, which identified a 23% reduction in mortality among women who followed a Mediterranean diet.
Another important point is that adults need seven to nine hours of sleep per night to protect their cardiovascular, metabolic and brain health. Regarding hydration, a survey of more than 11,000 people showed that those who maintain adequate fluid levels develop fewer chronic diseases and live longer.
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The institution recognizes the importance of movement and uses the 2018 Physical Activity Guidelines for Americans, which recommend 150 minutes of moderate activity per week or 75 minutes of vigorous exercise, in addition to strength training twice per week.
Walking, cycling, swimming, doing household chores or gardening also help improve muscular, cardiovascular and pulmonary function, although Harvard emphasizes that exercise is not the only determinant of longevity.
Three other daily behaviors that help you live longer, according to Harvard
In addition to nutrition, hydration, rest, socialization and physical activity, the article identifies three other habits with a proven impact on long-term health:
Don’t smoke: Harvard considers tobacco one of the most harmful factors for life expectancy. Smoking shortens life and affects multiple body systems, compromising lung function, heart, skin and oral health, and significantly increasing the risk of various types of cancer. The institution emphasizes that there are effective methods for quitting smoking, including medical treatments that increase success rates.
Limit alcohol consumption: Excessive consumption increases the risk of liver damage, cancer, serious accidents and weakened immune system, in addition to promoting depression. Harvard considers drinking one drink a day for women or two for men “moderate,” but emphasizes that drinking less (or not drinking at all) is safer, because even small amounts can pose health risks.
Think positively: Research shows that optimism also influences lifespan. Two recent studies have shown that a positive attitude is associated with greater longevity among women of different racial and ethnic groups and better emotional health among older men. The institution concludes that an optimistic outlook can bring lasting benefits to physical and mental well-being.
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