5 simple steps can lead to a longer life says study
Study conducted in 1979 still showing benefits over three decades later
A combination of simple lifestyle changes can significantly increase health and extend life span according to a study that more than three decades later is still showing results, says longevity columnist Sharon Basaraba.
"There's been a lot of research on the impact of individual lifestyle habits on longevity, but how several aspects of a healthy lifestyle interact to keep you in good shape longer hasn't been tackled as wider by researchers," she told North by Northwest's Sheryl MacKay.
"Fortunately we now have data from studies that look at which factors together are most important to age slowly and extend your lifespan."
Basaraba used the example of a research trial conducted over 40 years ago in the UK.
The study that took place in 1979 asked over 2,200 men from Caerphilly in Wales to stick to five straightforward health guidelines. Participants who closely followed the guidelines showed significantly better health.
Basaraba says that it is the simplicity of the five guidelines that makes the study interesting.
Researchers asked the participants to do the following five things:
- Don't smoke
- Maintain a healthy weight
- Get regular physical activity
- Eat 5 servings of fruits and vegetables daily
- And drink only in moderation
Over time they scored the men on how many of the habits they followed (not which habits, but how many). While the majority of men stuck with a few of the guidelines, only two out of the entire sample size stuck with all five habits.
Researchers didn't have enough of a sample size, so they considered four out of the five habits as a benchmark (about five percent of the study population).
After more than 30 years, the men who adhered to the most prescribed habits were and remain significantly healthier than the men following fewer guidelines.
Their results were as follows:
- 50% reduction in diabetes
- 50% reduction in cardiovascular disease
- 60% drop in all causes of mortality
- 60% drop in cognitive impairment (such as dementia and Alzheimer disease)
Basaraba says results in other similar studies were also consistent for women.
Never too late to follow the guidelines
"The message is you're never too old to improve your healthy and the likelihood to stay healthy," Basaraba said.
She says that while it may be tricky, it's best for individuals to avoid the barrage of different health advice.
"Start small, add tiny actions each day and don't overhaul your lifestyle. Even beginning in middle age, you can still reap the benefits of adopting one or more of these habits."
To hear more, click the audio labelled: 5 simple guidelines to improving longevity of life.