How to live longer: Expert’s seven lifestyle tips for a longer life – backed by evidence

There are many factors that influence how long we will live. While some health conditions and diseases are unavoidable, others can be linked to lifestyle. One expert shared certain habits that are linked to longevity.

Speaking with, fitness, wellness and nutrition expert Penny Weston, listed seven ways to extend your life.

Walk a dog

“Lots of studies link the benefits of spending time with a dog to living longer,” she said.

“Whether that’s through stress reduction or getting outside in the fresh air having regular daily walks.

“Research suggests that just 30 minutes walking every day can increase cardiovascular fitness, strengthen bones and boost muscle power and endurance.

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“It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.”

Eat nuts

Ms Weston said: “Nuts are good sources of fat, fibre and protein and so they will make you feel fuller for longer, without giving you the sugar rush and subsequent dip that some sugary snacks will.

“A study published in the New England Journal of Medicine found that those who ate the most nuts had a lower risk of dying of any disease, particularly cancer, heart disease or respiratory disease.”

Don’t starve yourself

She warned: “Restrictive diets can be dangerous for a number of reasons, such as the fact that they can lead to a loss of muscle.


“They can also lead to feelings of extreme hunger and cause fatigue and lethargy, as well as deficiencies in essential vitamins and minerals. Over a long period of time they can result in women’s period’s stopping and can affect fertility.

“There’s also the tendency for people to get sucked into a starve/binge cycle and it can actually become harder to lose weight because of the fact that the metabolism is slowed down.

“I’m a firm believer in eating a healthy, balanced diet rich in all the essential nutrients that come from plant-based goodness, such as lots of fruit, vegetables, grains, pulses and plant-based proteins.

“This, combined with regular exercise, is in my opinion a far healthier way to achieve a healthy and sustainable weight and help you to live longer and happier.”

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Go vegan

“Veganism could be the secret to living longer,” she said. “A study published in the Journal of Nutrition looked at how various diets impact biomarkers and found that vegans have the most antioxidants in their bodies – probably because of their higher intake of fruit and vegetables.”

Have more sex

Ms Weston explained: “Lots of different studies have shown that an active sex life is closely linked with a longer life.

“Sex has many benefits including lowering the risk of heart attacks, strokes and other heart diseases.”

Eating food or supplements to help your mood

She recommended: “Look for mood-boosting ingredients to maintain good mental health. For example, I took Omega 3 fatty acids to help improve my moods when I became a mum.

“Seek medical advice about which supplements can help whatever you’re experiencing, whether that’s tiredness, low mood or lack of energy.”

Drink more water

Research suggests that drinking adequate amounts of water can reduce your risk of colon cancer and bladder cancer,” Ms Weston added.

“It also helps to lubricate joints, hydrate cells and remove toxins through your liver and kidneys – helping you to live longer.”

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