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Eight habits that could help people live more than 20 years longer have been identified by researchers. While it’s long been known that certain lifestyle factors can influence lifespan, the American study isolated the eight factors that have the biggest impact – being physically active, being free from opioid addiction, not smoking, managing stress, having a good diet, not regularly binge drinking, having good sleep hygiene, and having positive social relationships. The research was presented at Nutrition 2023, the annual meeting of the American Society for Nutrition, and used data from 719,147 people enrolled in the Veterans Affairs Million Veteran Program. It found low physical activity, opioid use and smoking were associated with around a 30-45 per cent higher risk of death, while stress, binge drinking, poor diet, and poor sleep hygiene were each associated with around a 20 per cent increase, and lack of positive social relationships was linked with a 5% increased risk of dying. Men who had all eight habits at age 40 were predicted to live an average 24 years longer than men with none of the habits, according to the findings, and women with all eight habits in middle age were predicted to live an extra 21 years, compared with women with none of the habits. Xuan-Mai Nguyen, health science specialist at the Department of Veterans Affairs, said: “We were really surprised by just how much could be gained with the adoption of one, two, three, or all eight lifestyle factors. Our research findings suggest that adopting a healthy lifestyle is important for both public health and personal wellness. The earlier the better, but even if you only make a small change in your 40s, 50s, or 60s, it still is beneficial.” The researchers say the findings highlight how lifestyle factors contribute to chronic diseases such as type 2 diabetes and heart disease, which are associated with premature disability and death. How to embrace the eight healthy habits Inspired to give your own lifestyle a boost? “If making these small but mighty adjustments could help you to live for an extra 20 years, maybe it’s time to make those changes,” says life and wellbeing coach, Natalie Trice. She shares the following insights and tips… 1. Do more exercise Regular exercise can help prevent a wide range of major diseases – plus it’s great for keeping stress levels in check. “Going for a walk, having a swim, running with friends, even just a good old dance-off in the kitchen can get your heartbeat up and those feel-good endorphins pumping – so get your trainers on and start moving,” says Trice. 2. Manage stress Trice suggests adopting simple stress-busting practices such as mindfulness meditation, and enjoying hobbies and sports. “These can profoundly impact overall wellbeing, as you bring your stress levels down,” she says. “This isn’t about pretending everything’s great, but rather looking at easy habits you can adopt that will take down the stress, which can lead to anxiety and burnout.” 3. Don’t smoke Quitting smoking is an essential step in improving health and potentially adding years to your life. Trice points out that while some people may think reaching for a cigarette takes the edge off their stress, there are healthier ways to cope. “Maybe going running or taking up yoga could be the release and focus you need, and one that will help you live longer, smell fresher and feel better,” she suggests. “Also, with the cost of cigarettes going up all the time, giving up will free up cash for the things in life that really need to be paid for.”If you are struggling to quit smoking, talk to your GP about options available to help. 4. Don’t binge drink “By cutting down on booze, you’re doing your body and brain a massive favour,” says Trice. “Drinking every night will impact your body and could affect your sleep and work performance. Enjoy life, but if you want to enjoy it for longer, then keep tabs on your drinking.” Official guidelines suggest drinking no more than 14 units of alcohol a week (equivalent to six medium glasses of wine of six pints of beer), spread across at least three days. 5. Eat healthily Generally speaking, a balanced diet that’s rich in fibre, whole grains, fruit and veg and lean protein, with heavily processed and sugary foods kept to a minimum, is linked with better health. “We all know about eating five-a-day but doing this can be tough if you’re busy with family and work. If you can start to do this, you’ll feel better,” says Trice. “Focus on eating regularly and thinking about what you put in your body, so that it works for you, not against you.” 6. Don’t take drugs Recreational drugs can harm health in a number of ways. Trice suggests those affected start by speaking to a trusted friend or their GP, and “look at the support which could not only extend your life, but save it”. 7. Try to get good sleep Trice says: “It’s vital that we look at getting a decent night’s sleep, as this can help you feel so much better. Making sure you have a sleep routine in place can be helpful and can be as easy as having no screens in the bedroom, having a bath or shower before you hit the sack, as well as making sure the temperature is right and you have curtains to keep the light out in the mornings.” 8. Nurture positive social relationshipsTrice observes: “If you’re able to nurture a supportive network of friends, colleagues and family, this can lead to improved mental and emotional wellbeing and a longer life.” Lacking social connections? Look at local volunteering opportunities and community walks and groups. Making friends can take time, but even finding ways to regularly spend time and interact with others can help. 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Max Verstappen will start Sunday’s Singapore Grand Prix from a shock 11th place after Lance Stroll crashed out at 110mph and Ferrari’s Carlos Sainz took pole position. On a wild night at the Marina Bay Circuit, both Red Bull drivers were eliminated in Q2 leaving the world champions facing an enormous task to retain their unbeaten record this season. George Russell qualified second, missing out on pole by just 0.072 seconds with Charles Leclerc third for Ferrari, one place ahead of McLaren’s Lando Norris. Lewis Hamilton finished fifth, half-a-second back. Verstappen was eliminated in Q2 after he bemoaned the handling of the Red Bull machine which has carried him to a record 10 consecutive wins, but has struggled under the bulbs that light up this unique 3.07-mile high-downforce track. Verstappen missed out on Q3 by 0.007 sec, and then took aim at his team over the radio. “I don’t know if you saw that, but it was an absolutely shocking experience,” he said amid of flurry of expletives. Verstappen is also facing three stewards’ investigations for separate incidents of impeding during qualifying. His team-mate Sergio Perez, who spun, also failed to progress to Q3. He will start 13th following a miserable night for the team from Milton Keynes in the city-state. Red Bull’s demise allowed Sainz to capture his second consecutive pole with Russell narrowly missing out. Earlier, Stroll survived a staggering crash. The Canadian driver lost control of his Aston Martin through the final left-hander before he slammed into the barrier. The force of the high-speed impact sent Stroll’s head rocking from side-to-side. He catapulted back across the track with Norris forced to take evasive action – dodging a flying wheel and Stroll’s out-of-control machine. “Is the driver alright?” asked Norris on the radio. “That must have been quite a big one.” Stroll pirouetted to a standstill in the middle of the track before his race engineer Ben Michell came on the radio. “Lance, car is safe,” said Michell. “Are you OK?” Stroll, 24, replied: “Yeah, I am OK.” The Aston Martin driver emerged from his wrecked car unaided before being taken off to the medical centre. Aston Martin confirmed Stroll had been given the all-clear by the on-site medical team and was allowed to return to the paddock. Stroll’s accident brought a premature end to a frenetic conclusion to Q1 and left the marshals with a significant barrier repair job at the final corner, with fluid from his car also on the track. The session was delayed for 34 minutes before Q2 started at 9.53pm local time. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Lance Stroll crashes into barrier at 110mph in Singapore Grand Prix qualifying Max Verstappen struggles in Singapore practice under the lights On this day in 2021: George Russell joins Lewis Hamilton at Mercedes

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