The quest for a longer, healthier life has captivated humanity for centuries. Today, as scientific advancements push the boundaries of human longevity, many wonder if they’re on track to join the centenarian club.
Data from the Centers for Disease Control and Prevention (CDC) reveals that life expectancy in the United States reached 77.5 years in 2022,1 a slight increase from previous years but still below pre-pandemic levels.
While genetics play a role, lifestyle choices significantly influence our lifespan. Here are 12 signs that may indicate you’re destined for a long life.
1. You’re a Tea Enthusiast
If you can’t start your day without a steaming cup of tea, you might be brewing up a longer life. Both green and black teas are packed with catechins, powerful compounds that help your blood vessels relax and protect your heart.
A study in Japan found that those who drank more cups of green tea daily had the lowest risk of dying from heart disease and stroke. (ref)
Even just one or two cups a day can offer benefits, but stick to freshly brewed tea for maximum impact. Ready-to-drink bottled teas don’t pack the same health punch.
2. You Have a Slim Waistline
When it comes to longevity, your waist size matters more than the number on the scale. Research shows that carrying excess weight around your midsection is particularly harmful to your health and lifespan.
One study found that women with waists over 37 inches had a life expectancy five years shorter than those with waists under 27 inches. For men, a 43-inch waist was linked to a three-year decrease in life expectancy compared to those with waists under 35 inches. (ref)
Even trimming a few inches off your waistline could have a significant impact on your longevity.
3. You’re Socially Connected
If you love spending time with friends and family, you’re doing your health a big favor. Strong social connections are consistently linked to increased longevity and better health outcomes as we age.
Social engagement helps buffer against stress and keeps us mentally sharp. In places like Sardinia, Italy, known for its high number of centenarians, strong community ties are a cornerstone of daily life.
Make an effort to nurture your relationships and stay connected – your future self will thank you.
4. You Have a Sense of Purpose
Feeling like your life has meaning and direction isn’t just good for your mental health – it might help you live longer, too. Studies show that people who report a strong sense of purpose tend to outlive their less purposeful peers.
This effect holds true even after accounting for other factors like age, gender, and health status. Having goals and feeling like you’re contributing to something larger than yourself seems to provide a powerful boost to longevity.
Whether it’s through work, hobbies, or volunteering, find ways to cultivate a sense of purpose in your daily life.
5. You’re Optimistic
Looking on the bright side might do more than just improve your mood – it could add years to your life. Research consistently shows that optimistic people tend to live longer and have a lower risk of chronic diseases.
A 2019 study found that individuals with the highest levels of optimism had an 11-15% longer lifespan compared to those who were less optimistic. (ref) Scientists believe this may be because optimistic people are better at coping with stress and more likely to engage in healthy behaviors.
While you can’t change your personality overnight, practicing gratitude and reframing negative thoughts can help boost your optimism over time.
6. You’re a Morning Person
If you naturally wake up early and feel energized, you might have a longevity advantage. Research suggests that “morning people” tend to have healthier lifestyles and lower rates of depression and obesity compared to night owls.
One study found that self-proclaimed “definite morning types” had a 10% lower risk of dying from any cause over a 6.5-year period compared to “definite evening types.” (ref)
While your chronotype is partly genetic, you can shift your sleep schedule gradually to become more of a morning person if you choose.
7. You Eat a Mediterranean-Style Diet
The foods on your plate play a huge role in determining your lifespan, and the Mediterranean diet consistently comes out on top for promoting longevity. This eating pattern emphasizes fruits, vegetables, whole grains, legumes, nuts, and olive oil, with moderate amounts of fish and poultry.
Numerous studies have linked the Mediterranean diet to a reduced risk of heart disease, stroke, and overall mortality. One study found that strict adherence to this diet was associated with a 23% lower risk of death from all causes. (ref)
The combination of anti-inflammatory foods and healthy fats seems to be particularly protective for long-term health.
8. You Exercise Regularly
It’s no secret that staying active is good for you, but the impact on longevity is truly impressive. Regular exercise has been shown to add years to your life and significantly reduce the risk of age-related diseases.
One study found that people who engaged in 150 minutes of moderate to vigorous exercise per week had a 31% lower risk of dying during the study period compared to those who were inactive. (ref)
Even small amounts of daily movement can make a difference, so find activities you enjoy and make them a consistent part of your routine.
9. You Maintain a Healthy Weight
While being slim around the middle is important, maintaining an overall healthy weight throughout your life is also crucial for longevity. Obesity is linked to a host of health problems that can shorten lifespan, including heart disease, diabetes, and certain cancers.
Research shows that people with a body mass index (BMI) in the normal range (18.5-24.9) tend to live the longest. (ref)
However, it’s not just about the number on the scale – focus on nourishing your body with healthy foods and staying active rather than crash dieting or obsessing over weight.
10. You Don’t Smoke
If you’ve never smoked or have successfully quit, you’ve given yourself a major longevity boost. Smoking is one of the most significant risk factors for premature death, increasing the risk of heart disease, lung cancer, and numerous other health problems.
Studies show that smokers lose at least 10 years of life expectancy compared to non-smokers. (ref) The good news is that quitting at any age can add years back to your life.
Within just a few years of quitting, your risk of heart disease and stroke drops significantly.
11. You Prioritize Sleep
Getting enough quality sleep isn’t just crucial for feeling good – it’s essential for a long, healthy life. Chronic sleep deprivation has been linked to a higher risk of obesity, diabetes, cardiovascular disease, and even premature death.
Aim for 7-9 hours of sleep per night for optimal health and longevity. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and limiting screen time before bed can all help improve your sleep quality.
Your future self will thank you for making sleep a priority.
12. You Have a Positive Attitude towards Aging
How you view the aging process can actually impact how long you live. Research shows that people with more positive attitudes about getting older tend to live longer and healthier lives than those with negative views.
One study found that people with more positive self-perceptions of aging lived an average of 7.5 years longer than those with less positive views. (ref) This may be because people who view aging positively are more likely to take care of their health and stay engaged in life as they get older.
Challenging negative stereotypes about aging and focusing on the positives can help shift your mindset.
While there’s no guaranteed formula for living to 100, these 12 signs offer valuable insights into the factors that contribute to longevity. Remember, it’s never too late to adopt these habits.
Small, consistent changes can have a profound impact on your health and lifespan.
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
