The habits that 追加する １０年間s to your life - and the ones that 縮める it. Take our 質問（する） to find out which are 追加するing - and subtracting - from your lifespan...
空気／公表する 汚染, plastic residues, worrying too much, sitting too much, forgetting to floss, drinking coffee, eating burgers ? いつかs it can feel as if everything in life is conspiring to kill us.
Last week a team of US 研究員s 発表するd that anyone born after 1965 is more likely to be on a shorter life-見込み ticket. They said the 増加するd （危険などに）さらす to 'さまざまな 危険 factors and 環境の 侮辱s' of modern life means if you are under the age of 50 you are likely to have a 生物学の age (the approximate age of your 団体／死体 and brain) that is かなり older than your chronological age.
Junk food 消費 is 特記する／引用するd in the 熟考する／考慮する as one major 与える／捧げるing factor and it may be no coincidence that the 中央の-60s 先触れ（する）d the 開始する，打ち上げる of Pop tarts, 過程d cheese and Doritos. But our ますます stressful lifestyles, poor mental health, obesity and 欠如（する） of activity also play a part.
Luckily, in 最近の years, 非常に／多数の 熟考する／考慮するs have 孤立するd some of the many different lifestyle factors which might help to 反対する this 影響 by slowing your 率 of 高齢化 and 縮むing 支援する your 生物学の age.
A 熟考する／考慮する published last year identified the most important factors for 縮むing your 生物学の age, which 含む 正規の／正選手 演習, a healthy diet, 強調する／ストレス 削減 and? good sleep
One 熟考する／考慮する by the University of Michigan in 2021 even worked out that although a 選び出す／独身 hot dog might 減ずる your life 見込み by 38 minutes, a piece of salmon could 延長する it by 70 minutes.
You could be forgiven for thinking it might be possible to eat your way to immortality ? one avocado at a time - but unfortunately, the maths doesn't work like that.
However, health 利益s do 蓄積する, and it's never too late to start.
A big 熟考する／考慮する published last year (2023) identified the most important factors for 縮むing your 生物学の age to be 正規の／正選手 演習, a healthy diet, 強調する／ストレス 削減, good sleep, 肯定的な social 関係s, no smoking or 麻薬 中毒 and controlled alcohol 消費.
可決する・採択する all eight of these factors at the age of 40 and you could live an extra 24 years, the 研究員s 設立する. 選ぶ up the mantle at 50 and you get an extra 21 years, and even 延期するing until you're 60 still gives you 潜在的に 18 extra years.
The good news is you don't have to 可決する・採択する a clean sweep of lifestyle changes because the 熟考する／考慮する shows those 利益s 蓄積する with each one you try: one healthy behaviour could 追加する 3.5 years to a woman's life, two 追加するs eight years and three 12.6 years, the 熟考する／考慮する said.
So 下落する into our science-支援するd '選ぶ and mix' of life-高めるing factors to see how you could slow your 高齢化 過程, lower your 生物学の age and 現実に ADD good heathy years to your lifespan.
SLEEPING WELL?+ 4.7 years
Poor sleep (いっそう少なく than seven hours a night) has been shown to 衝撃 heart health, your hormones 同様に as your 免疫の and nervous systems 増加するing your 危険 of 病気, 不景気 and even 癌s. A 2023 熟考する／考慮する by Harvard 医療の School 設立する sleeping 7-9 hours a night, every night, could 増加する life 見込み for men by 4.7 years and 追加するd 2.4 years for women.
Sleeping 7-9 hours a night, every night, could 増加する life 見込み for men by 4.7 years and 追加するd 2.4 years for women
DRINKING MODERATELY?+ 1 year
Frighteningly, scientists 言及する to alcohol as a '発ガン性の neurotoxin' because it is 有毒な to your nervous system, and it can 誘発する／引き起こす cancerous changes in the digestive tract. Modest drinking (no more than one 部隊 of alcohol per day) is linked with a relaxed demeanour and sociable nature which means an 時折の glass of ワイン or beer could 追加する one year to your 可能性のある lifespan (or 縮む your 生物学の age by a year). But every drink over the recommended 限界s (14 部隊s or six glasses of ワイン or six pints of beer per week) 増加するs your 危険 of 病気 and 削減（する）s your lifespan. A 2018 熟考する／考慮する by the University of Cambridge 設立する four 部隊s a day over that 安全な 限界 (ie three glasses of ワイン a night) was enough to lower life 見込み by two years.
An 時折の glass of ワイン or beer could 追加する one year to your 可能性のある lifespan - or 縮む your 生物学の age by a year
HAVING REGULAR SEX + 4-7 years
In a long-称する，呼ぶ／期間／用語 熟考する／考慮する published in the 調書をとる／予約する Secrets of the Superyoung, Dr David Weeks, a 臨床の neuropsychologist at the 王室の Edinburgh Hospital said the 強調する／ストレス 削減, 高くする，増すd levels of contentment and better sleep that comes with 正規の／正選手 sex, could be enough to 追加する 4-7 years to your lifespan.
Sex leads to?強調する／ストレス 削減, 高くする，増すd levels of contentment and better sleep
BEING ACTIVE + 4 years
Many of us struggle to 会合，会う recommended activity 的s of 150 minutes of aerobic 演習 each week but good news is, activity ? of any sort ? 追加するs years to your life. A ポーランドの（人） 熟考する／考慮する published last year 設立する 4000 steps a day is enough to '意味ありげに' redu ce death from any 原因（となる）, and によれば a big review published in 2012 in the 定期刊行物 of 高齢化 研究, 正規の／正選手 physical activity can 増加する your life 見込み by 3.9 to 4.4 years.
Activity ? of any sort ? 追加するs years to your life. A ポーランドの（人） 熟考する／考慮する published last year 設立する 4000 steps a day is enough to '意味ありげに' 減ずる death from any 原因（となる）
DRINKING PLENTY OF WATER + 15 years
Doctors know that dehydration 増加するs levels of salts in the 血 which can 速度(を上げる） the 高齢化 過程 and 加速する chronic 病気. In 熟考する／考慮するs of mice 穏やかな dehydration was enough to 削減（する） life 見込み by six months ? which is 同等（の） to 15 years in human 条件.
EATING LOTS OF FRUIT, NUTS AND SEEDS + 10.8 years
There is no 疑問 about the 衝撃 of a good diet on our health, and によれば a 熟考する／考慮する from the UK Biobank, published in the 定期刊行物 Nature in 2023, switching from an unhealthy diet to a healthy one high in wholegrains, nuts, fruits, fish, legumes, and low in meat, sugar-sweetened （水以外の）飲料s and 過程d meats, can 追加する up to 10.9 and 10.4 extra years in life 見込み for men and women それぞれ.
Switching to a healthy diet high in wholegrains, nuts, fruits, fish, legumes can 追加する a １０年間 to your life
QUITTING SMOKING < /span>+ 10 years
Doctors 見積（る） that a smoking habit can knock ten years off your life 見込み, but when you stop, that 危険 quickly disseminates.
'The number of years you smoke for 影響する／感情s your 癌 危険 the most, and the sooner you stop, the lower your 危険 of 癌,' says Nicola Smith, 上級の health （警察などへの）密告，告訴（状） 経営者／支配人 at 癌 研究 UK, 'stopping smoking can also lower your 危険 of other health 条件s such as heart attack, 一打／打撃 and chronic obstructive pulmonary 病気 (COPD)'
によれば the US 中心s for 病気 予防, five to 10 years after quitting your 危険 of 癌s 減少（する）s by half, and 20 years after quitting your 危険 is の近くに to that of someone who never smoked. So quitting smoking can 潜在的に 追加する 10 years to your life.
NURTURING YOUR RELATIONSHIP + 1.5 years per １０年間 you've spent together
A 2020 分析 of couples in New Zealand quantified the extent to which 存在 伴う／関わるd in a romantic 関係 slows the 生物学の 高齢化 過程 and a 有毒な 関係 速度(を上げる）s it up. The 研究員s 設立する that people in 肯定的な 関係s age five パーセント more slowly, and those in a poor 関係 (or no 関係) tend to age 20 パーセント fas ter.
全体にわたる, the 研究員s 設立するd that 存在 in a 関係, compared to 存在 選び出す／独身, could mean an extra 1.5 years on your lifespan, for every １０年間 you are together (関わりなく whether things are harmonious the whole of that time).
GETTING A DEGREE + 1.4 years
Education has been linked with better health with 熟考する／考慮するs showing the more education you have, the more likely you are to get a better 職業 (one which 支払う／賃金s 井戸／弁護士席 and doesn't doesn't put your health at 危険) and to 可決する・採択する a healthy lifestyle. Certainly 研究 shows that people who stay in education to degree level tend to live longer ? by about 1.4 years.
HAVING A SMALL WAIST + 3-5 years
Obesity is linked to 増加するd 危険 of age-関係のある 病気s such as type 2 糖尿病, high 血 圧力 and arthritis and an accumulation of fat around your middle (rather than anywhere else in your 団体／死体) is linked with more 悪意のある health consequences. This makes your waist 測定 a more important factor to keep an 注目する，もくろむ on than the numbers on your bathroom 規模s, as a thickening waistline, 特に at 中央の-life can take years off your life. A 2014 review published in the 定期刊行物 Mayo 臨床の 訴訟／進行s 設立する men with a 109 cm (43 インチ) waist had a three-year lower life 見込み after the age of 40, and women with a 94cms (37 インチs) or higher waist 測定 had a five year lower life 見込み after 40.
KEEPING THE FAITH + 4 years
A 熟考する／考慮する by scientists at Ohio 明言する／公表する University in 2018 設立する people with 宗教的な beliefs live around four years longer than those who don't. They put this 負かす／撃墜する to the fact that the 深く，強烈に 宗教的な are more likely to 棄権する from drinking and 麻薬-taking, and 請け負う 強調する／ストレス-緩和 practices such as praying or meditating. If 宗教 isn't your thing, it's good to know that spiritual practices such as yoga can also have life-延長するing 利益s.
BEING A (WILLING) VOLUNTEER + 1 year
As long as your 推論する／理由s for volunteering are to help others rather than yourself, the time spent 選ぶing up litter or helping out in a charity shop could 延長する your lifespan, because the 行為／法令／行動する of volunteering has been shown to 改善する mental and physical health and 区 off loneliness. A 2011 熟考する／考慮する by the University of Michigan 設立する people who 特記する／引用するd altruistic values or a 願望（する） for social 関係s had a lower mortality 率 than those who volunteered for their own personal satisfaction.
LOVING PUZZLES + 10 years
While challenging the brain can't 妨げる dementia-原因（となる）ing 病気s such as Alzheimer's doctors believe it may help to build a 衝撃を和らげるもの (called 'cognitive reserve') which means you 保持する your mental faculties for longer (and 最終的に live longer), if you do get struck with the 病気.
In 2020, 研究員s from the University of Exeter and Kings College London 実験（する）d 20,000 people over the age of 50 and 設立する those who 定期的に 参加する word and number puzzles tend to have 詐欺師 brains with a brain 機能（する）／行事 10 years younger than their actual age.
Activities such as puzzles can help to 保持する mental faculties for longer
LIVING IN THE COUNTRY + 2 years
The 空気／公表する 汚染 you 吸い込む when living in an 都市の 環境 is so bad for your health that city living could shave two years off your life 見込み. That's because microscopic 粒子s can enter the 血 stream 経由で the 肺s 潜在的に 原因（となる）ing 一打／打撃 or heart attack. A 2022 熟考する／考慮する by the University of Chicago 設立する 正規の／正選手 （危険などに）さらす to 空気／公表する 汚染 can 減ずる life 見込み by 2.2 years (that 増加するs to five years in ひどく 汚染するd parts of South Asia) and separate 熟考する／考慮するs have 設立する that 存在 born in an 田舎の area gives men two years of extra life and women 18 months.
存在 born in an 田舎の area gives men two years of extra life and women 18 months
BUT RETIRING TO THE CITY + 1 year
研究員s at Massachusetts 学校／設ける of 科学（工学）技術 moving from a 田舎の to an 都市の 環境 when you're over 65 gives you an extra year of life ? probably because of the more readily 利用できる 医療の care.
HAVING A CHILD - 7 years per child
A 最近の 熟考する／考慮する just 設立する that the （死傷者）数 on the 団体／死体 exacted by pregnancy can 加速する the 高齢化 過程 for women by nearly three months, but that's BEFORE the baby is born. The sleep deprivation of the first six months of a baby's life will really take it out of you. A 2021 熟考する／考慮する 設立する the 欠如（する） of sleep during the first six months of a baby's life can 追加する up to seven years to the 生物学の age of new mothers (interestingly the 衝撃 doesn't 影響する／感情 men in the same way). 追加する another seven for each 連続する child.
LIVING A STRESSFUL LIFE - 2.8 years
研究員s in Finland 設立する 存在 under 激しい 強調する／ストレス can 縮める life 見込み by 2.8 years in men and 2.3 years in women. It is known that 終始一貫して high levels of the 強調する／ストレス hormone, cortisol, which lowers the 免疫の system and 影響する／感情s heart health 主要な to high 血 圧力, stomach ulcers and cardiovascular 病気s.
SITTING DOWN ALL DAY - 8 years
A sedentary life has been 設立する to be as bad for your health as smoking, and 研究 by the University of California 設立する sitting for ten hours or more each day could age you by up to eight years.
Sitting all day has been 設立する to be as bad as smoking -?sitting for ten hours or more each day could age you by up to eight years
HAVING HIGH BLOOD PRESSURE - 6 months to 3 years
High 血 圧力 raises the 危険 of 腎臓 病気, heart attacks, 一打／打撃s, and heart 失敗. 熟考する／考慮するs have shown that 定期的に spiking over the upper 的 of 140/90 can translate into an 増加する in life 見込み from anything between 6 months and three years depending on your age. But an 分析 by Brigham and Women's Hospital's Systolic 血 圧力 介入 裁判，公判 (SPRINT) published in JAMA Cardiology in 2020 設立する that keeping your systolic 血 圧力 (the first number) いっそう少なく than 120 mm Hg rather than 140 could 延長する your life by anything between 9 months and 2.9 years.
