8 Healthy Habits That Can Extend Your Lifespan

Published April 16, 2026

Research conducted by the American Society of Nutrition identified key behaviors strongly linked to longer life expectancy. Embracing the following eight habits starting at age 40 can potentially add 24 years to men’s lives and 21 years to women’s lives:

While some habits might appear straightforward, many require lifelong commitment and can be difficult to establish and maintain. So, how should one begin to put these habits into practice?

Eating a balanced diet means focusing on adding nutritious foods rather than restricting yourself. Begin by adding an extra serving of vegetables to your meals this week. The next week, try including a new type of seed or nut. Then, incorporate another superfruit into your daily eating routine.

"It’s important to remember that occasional indulgences are perfectly fine, so don’t be too hard on yourself if you slip," explains Richard. "The goal is to aim for balance and consistency in your dietary habits."

Getting restorative sleep can be tough, especially when juggling work, social life, and other responsibilities. Instead of just trying to go to bed earlier, focus on enhancing the quality of the sleep you get. Creating a relaxing bedtime routine that gradually limits screen time can help.

"Reducing exposure to blue light and minimizing stimulation allows your body to naturally prepare for sleep sooner, resulting in more refreshing rest," Richard states.

Regular physical activity greatly improves your chances of living a longer, healthier life. The key is to find exercises you genuinely enjoy. Instead of paying for a gym membership you might not use because you dislike machines, explore other activities. You might enjoy rock climbing or joining a community sports team. If you like audiobooks or podcasts, consider walking or jogging while listening to your favorites.

"Engaging in activities that bring you joy increases the likelihood that you’ll continue them," says Richard.

Although it may seem obvious, avoiding opioid misuse is increasingly difficult amid widespread opioid epidemics. Many individuals who develop opioid addiction initially receive prescribed opioid painkillers for medical reasons.

In the UK alone, 50 million people were prescribed opioids last year. The opioid-related death rate has risen more than tenfold in the past decade in the United States, with similar spikes seen in the UK and Canada.

Never take prescribed opioids lightly. Discuss the risks with your doctor and work together to find a pain management plan that balances relief with safety. If you struggle to stop using opioids, seek help promptly—the sooner, the better.

Steering clear of binge drinking is vital for a healthy lifestyle. Binge drinking means consuming enough alcohol to become intoxicated, though the amount varies by factors like body size. For example, the UK government defines binge drinking as six drinks for women and eight for men. In the U.S., it’s four drinks within two hours for women and five for men.

Fortunately, avoiding binge drinking is manageable. Finding social activities that don’t revolve around alcohol is key. Try alcohol-free beverages and cocktails, or bring your own fancy juice to gatherings. Staying well-hydrated is also important.

"Alcohol is deeply embedded in culture, so many underestimate its connection to chronic diseases," Richard notes. "It’s never too late to reassess your relationship with alcohol."

The health community has long agreed on the dangers of smoking. However, with the rise of e-cigarettes or vaping, a new form of smoking marketed as safer has emerged. Yet many vapes still contain tobacco and harmful chemicals inhaled directly into the lungs.

"E-cigarettes are not a solution to nicotine addiction," Richard warns. "Consult your doctor about safer ways to quit smoking that won’t damage your lungs."

Maintaining strong social connections throughout life is essential for well-being. The U.S. Surgeon General recently highlighted a 'loneliness epidemic,' worsened by the Covid-19 pandemic. Loneliness can seriously impact physical and mental health, increasing stress, depression, and risk of chronic illnesses.

Luckily, there are many ways to reduce loneliness and build meaningful relationships. Volunteering your time and skills helps your community and connects you with like-minded people. You can also explore local activities such as sports leagues or art classes.

Technology can assist in fostering social ties. Online platforms like meetup groups and social networks help you find people with shared interests. Additionally, apps designed to facilitate platonic friendships work similarly to dating apps but focus on non-romantic connections.

Managing stress is crucial for good health, as chronic stress strains the body and raises disease risk. Fortunately, many habits that promote overall wellness also reduce stress. Healthy eating, regular exercise, positive social interactions, and sufficient sleep all play key roles in stress management. Adopting these habits improves your health while lowering stress levels in mind and body.

"Think of it as a two-for-one benefit," Richard says. "Every positive habit you adopt supports your overall well-being and helps you handle stress better."

An important takeaway from the study is that even adopting one of these habits can extend your lifespan. While starting earlier is ideal, making positive changes in your 40s, 50s, 60s, or even 90s still makes a difference.

"It’s never too late to improve your health," Richard encourages. "Be kind to yourself and gradually ease into healthier habits over time."