During this season, many individuals commit to prioritizing their health. Consequently, there’s a bustling market of products claiming to ensure a longer, healthier, and more youthful life, as highlighted in a recent report.

Although approximately 25% of our lifespan is influenced by our genes, the remaining 75% is shaped by our daily actions, as indicated in an estimation.

While there are no instant solutions or easy routes to a longer and healthier life, scientific evidence highlights key principles. Here are five actions you can take to enhance your lifespan and bolster your well-being.

Eat a predominantly plant-based diet

Your dietary choices significantly impact your health. Extensive research indicates that adopting a diet rich in plant-based foods is strongly linked to both health and longevity.

Choosing a diet that emphasizes plant-based foods while minimizing consumption of meat, processed foods, sugar, and salt can decrease the risk of various illnesses that can shorten our lives, such as heart disease and cancer.

Plant-based foods, as highlighted in a study, are abundant in essential nutrients, phytochemicals, antioxidants, and fiber. Additionally, they possess anti-inflammatory properties. This combination serves as a protective shield against cellular damage as we age, contributing to the prevention of diseases.

While there’s no one-size-fits-all diet, among the most extensively researched and healthiest is the Mediterranean diet. This diet is based on the eating habits of individuals in regions around the Mediterranean Sea, emphasizing the consumption of vegetables, fruits, whole grains, legumes, nuts and seeds, fish and seafood, and olive oil.

Aim for a healthy weight

Striving to attain a healthy weight is another crucial way to enhance your well-being, as indicated by the impact of obesity on the heightened risk of various health issues that can curtail our lifespans.

Obesity exerts stress on all our bodily systems and triggers a range of physiological effects, including inflammation and hormonal imbalances, as outlined in a study. These factors heighten the likelihood of various diseases, such as heart disease, stroke, high blood pressure, diabetes, and several types of cancers.

Beyond its physical impact, obesity is also connected to diminished psychological well-being, being associated with conditions such as depression, low self-esteem, and stress.

One of the major challenges in the developed world is the presence of an environment that fosters obesity. Widespread marketing and the ready availability of high-calorie foods, which our bodies are inherently inclined to desire, make it effortless to exceed the recommended calorie intake.

Exercise regularly

We are all aware of the benefits of exercise – a common resolution made during this time of the year is to engage in more exercise and improve fitness. Regular physical activity guards against chronic illnesses reduces stress, and enhances mental well-being.

While exercising contributes to weight control and the reduction of body fat, the effects extend beyond, encompassing improvements in glucose (blood sugar) utilization, decreased blood pressure, reduced inflammation, and enhanced blood flow and heart function.

Despite the hype surrounding various exercise strategies, the evidence indicates that incorporating physical activity into your day in any form has health benefits. You don’t need to run marathons or spend hours at the gym every day. Integrate movement into your day in any way possible and engage in activities that bring you enjoyment.

Don’t smoke

To improve your health and lifespan, refrain from smoking or vaping.

Smoking cigarettes has detrimental effects on nearly every organ in the body and is linked to both a shorter and lower quality of life. There is no safe level of smoking – every cigarette increases your risk of developing various cancers, heart disease, and diabetes.

Even if you have been smoking for years, quitting smoking at any age can lead to immediate health benefits, and you can reverse many of the harmful effects of smoking.

If you’re considering switching to vapes for a healthier long-term option, reconsider. The long-term health effects of vaping are not fully understood, and they come with their own set of health risks.

Prioritise social connection

When discussing a healthier and longer life, our attention often centers on physical well-being. However, one of the crucial insights of the past decade is the acknowledgment of the significance of spiritual and psychological health.

Individuals experiencing loneliness and social isolation face a significantly higher risk of premature death and are more susceptible to conditions such as heart disease, stroke, dementia, as well as anxiety and depression.

Although the mechanisms are not entirely understood, it is likely a result of both behavioral and biological factors. While individuals with stronger social connections are more inclined to adopt healthy behaviors, there also appears to be a more direct physiological impact of loneliness on the body.

If you aim to lead a healthier and longer life, prioritize the establishment and upkeep of your connections with others.

This content has been reissued from The Conversation under a Creative Commons license.