Harvard reveals secrets to a long life: seven habits to live until age 90

Experts from Harvard University, in the United States, analyzed that the combination of certain daily habits can significantly increase the prospects of aging with greater well-being and autonomy. Although there is no single recipe for longevity, research points to the importance of a balanced diet, regular physical activity, adequate sleep, constant hydration, absence of smoking, moderate alcohol consumption and maintaining good social relationships as determining factors.

Researchers’ estimates indicate that approximately 25% of a person’s life expectancy is influenced by genetics. However, the majority, around 75%, is directly linked to the habits and choices adopted over the years, demonstrating the great power of individual actions on the duration and quality of life.

Based on these findings, small modifications to your daily routine can pave the way for healthier, more active aging. Below, check out some guidelines highlighted by Harvard experts to promote longevity:

Prioritize natural foods: the impact of diet on longevity

Food has a direct effect on the functioning of the body. Diets rich in elements such as fruits, vegetables, legumes, whole grains, beans, nuts and seeds offer essential vitamins, minerals and antioxidants, which work to protect cells against damage.

It is also essential to reduce your intake of ultra-processed foods, which generally contain high levels of sugar, fat and sodium. This dietary pattern has been associated with an increased risk of developing obesity, diabetes and cardiovascular disease.

Among the most researched dietary models when it comes to longevity, the Mediterranean diet stands out. It is based mainly on foods of plant origin and moderate consumption of fish.

Move daily: physical activity recommendations for the body

Continuous physical exercise helps to strengthen the heart, muscles and bones, as well as improving balance, elevating mood and improving sleep quality. Current recommendations for adults include:

• At least 150 minutes per week of moderate-intensity physical activity, such as brisk walking;
• Or 75 minutes a week of more vigorous exercise, such as running or swimming;
• Include muscle-strengthening exercises two or more days a week.

The researchers emphasize that even everyday tasks, such as taking care of the garden, cleaning the house and climbing stairs, are valid for reducing a sedentary lifestyle.

Maintaining an adequate weight: how balance impacts health

Controlling body weight is crucial to reducing the risk of developing chronic diseases and optimizing the body’s general functioning. The most effective and sustainable strategy to achieve this goal lies in the balance between a nutritious diet and regular physical activity.

Ensuring restful sleep: the importance of 7 to 9 hours a night

Continuous sleep deprivation for long periods can increase the risk of cardiovascular problems, metabolic dysregulations and weakening of the immune system. For this reason, maintaining a regular sleep pattern is essential for the body’s recovery and repair. It is advisable to establish fixed bedtimes and avoid using screens before going to bed, which encourages deeper rest.

Drink water constantly: hydration and disease prevention

Adequate hydration plays a vital role in organ function, blood circulation and body temperature regulation. Studies conducted at Harvard also establish a connection between good hydration and reduced risk of chronic diseases.

Abstinence from smoking and moderate alcohol consumption to live longer

Quitting smoking remains one of the most important measures to extend life expectancy. Smoking is directly linked to several types of cancer, respiratory diseases and serious cardiovascular problems.

Excessive consumption of alcoholic beverages can cause liver damage, increase the risk of accidents and contribute to the development of several chronic diseases.

Cultivating social relationships: the role of friendship in life expectancy

Maintaining an active social life also makes a notable difference in longevity. Researchers have found that people who maintain frequent contact with family, friends and social groups tend to live longer and enjoy a better quality of life.

Prioritize mental health: the impact of emotional well-being on longevity

Adopting a positive outlook, managing stress effectively and engaging in activities that promote well-being are practices that bring great benefits to emotional health. These factors have also been consistently associated with longer life expectancy.