Eight Habits That Can Extend Life Expectancy

A significant study of British individuals suggests that adopting eight straightforward lifestyle habits could increase life expectancy by over ten years.

According to the findings from over 260,000 participants in the UK, excelling in what researchers call ‘Life’s Essential 8’—which encompasses aspects like diet, sleep, and weight—could reduce the risk of death from all causes by more than 20%.

Even a moderate performance in these areas can lead to nearly eight additional years of life when compared to those who score poorly.

‘Life’s Essential 8’ is a concept developed by the American Heart Association and includes factors such as diet, physical activity, nicotine use, sleep duration, weight, cholesterol, blood sugar, and blood pressure.

To assess their ratings, participants complete a quick five-minute survey, providing scores ranging from 0 to 100 in each category, which are then averaged for an overall score.

This research, published in the American Journal of Preventive Cardiology, analyzed data from the UK Biobank—a comprehensive biomedical database tracking health information for about 500,000 UK volunteers—over an average period of nearly 15 years.

The study indicated that every ten-point increase in the Life’s Essential 8 score correlates with a 20% reduction in the risk of dying from all causes.

Individuals with the best cardiovascular health, scoring 80 or higher on this scale, lived on average 11.63 years longer than those with low heart health ratings.

Those who scored moderately, between 50 and 80, were estimated to live 7.64 years longer than those with scores under 50.

This positive impact extended to patients facing cardiometabolic conditions such as type 2 diabetes or heart disease.

For the study, participants’ scores were derived from their UK Biobank data. Scores under 50 suggested low cardiovascular health, 50 to 80 indicated moderate health, and above 80 was classified as high.

Typically, a high score reflects getting seven to nine hours of sleep, engaging in 150 minutes of exercise weekly, never smoking or quitting more than five years prior, and maintaining a healthy diet.

A moderate score could apply to someone slightly overweight, who gets about six to seven hours of sleep and engages in 30 to 120 minutes of moderate exercise weekly, but also includes ultra-processed foods in their diet.

A low score generally comes from consistently sleeping less than five hours, smoking, leading a sedentary lifestyle, and following a diet high in ultra-processed foods.

The study was conducted by researchers at The Third Xiangya Hospital in China, who noted that high scores significantly relate to lower mortality risk and increased life expectancy, regardless of pre-existing health conditions.

Additionally, the research found that individuals with good scores tend to enjoy more years of good health.

Another analysis of the UK Biobank data revealed that middle-aged participants performing well in cardiovascular health experienced more years without major chronic illnesses such as diabetes, dementia, cancer, and cardiovascular diseases. This suggests that maintaining high cardiovascular health not only promotes longevity but can enhance the quality of aging.

Emphasizing the importance of Life’s Essential 8, the researchers indicated it serves as a clear path for individuals aiming to improve health and potentially slow down the aging process.

Prior studies have shown that sustaining a good score may equate to a biological age six years younger than one’s chronological age, which is linked to slower biological aging.

Professor Bryan Williams from the British Heart Foundation remarked that this large-scale study reinforces the notion that prioritizing cardiovascular health leads to longer and healthier lives.

Keeping up good cardiovascular health doesn’t just help prevent diseases—it also slows down the progression of existing conditions, reduces early mortality risk, and adds many healthy years to life. Small lifestyle changes, coupled with regular blood pressure and cholesterol checks, can make a significant impact.