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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Hairdressers, beauticians and accountants could be at a higher risk of developing ovarian cancer, a new study suggests. Those working in sales, retail, clothing and construction industries could also carry a higher risk according to a new study published in the journal Occupational and Environmental Medicine. But the authors of the study stressed that “inferences from the results are limited” as they called for more work to examine the links between ovarian cancer risk and different occupations. The team, led by academics at the University of Montreal in Canada, examined data on 491 Canadian women with ovarian cancer and compared it with 897 women without disease. We observed associations suggesting that accountancy, hairdressing, sales, sewing and related occupations may be linked to excess risks Report authors The researchers linked occupations to ovarian cancer risk. They also compared this data to the Canadian job-exposure matrix to examine any potential workplace exposures – for example, if they are more likely to come in contact with a certain chemical while at work. After accounting for potentially influential factors, they found that some jobs may be linked to a heightened risk of disease. Those who had worked as a hairdresser, barber or beautician appeared to have a three-fold higher risk. Meanwhile, women who worked in accountancy for a decade were twice as likely to develop the disease while construction workers were almost three times as likely. Shop assistants and sales people had a 45% increased risk while those who make or alter clothes appeared to have an 85% increased risk. The researchers said that those found to have a higher risk were also more likely to be exposed to a number of “agents” including: cosmetic talc, ammonia, hydrogen peroxide, hair dust, synthetic fibres, polyester fibres, organic dyes, and pigments and bleaches. “We observed associations suggesting that accountancy, hairdressing, sales, sewing and related occupations may be linked to excess risks,” the authors wrote. “Further population-based research is needed to evaluate possible hazards for female workers and occupations commonly held by women.” In a linked editorial, academics from the National Cancer Institute in Maryland in the US, point out that women are under-represented in “occupational cancer research studies”. They said the study “reminds us that while the lack of representation of women in occupational cancer studies — and indeed, even potential strategies to address this issue — have been long recognised, there is still a need for improvement in studying women’s occupational risks. “By excluding women, we miss the opportunity to identify risk factors for female-specific cancers, to evaluate whether sex-specific differences in risk occur, and to study exposures occurring in occupations held primarily by women.” Commenting on the study, Kevin McConway, emeritus professor of applied statistics at the Open University, said: “The researchers clearly state that their study was ‘exploratory’ and that it is ‘aimed at generating new hypotheses’. “So, it is certainly not claiming that they have definitely found occupational groups, or exposures to chemicals and other agents, that are associated with ovarian cancer. “Even less are they claiming that being in certain occupations, or being exposed to certain chemicals at work, causes an increased risk of ovarian cancer. “Instead, they aimed at suggesting occupational groups, and agents to which women might be exposed at work, that possibly might be associated with ovarian cancer risk, and they say clearly that further research is needed to ‘give a more solid grounding’ to any conclusions that might be drawn about associations between what women do at work and their risk of getting ovarian cancer.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Beekeeping has gone viral – but how easy is it? Everything you need to know about sleep in pregnancy Myleene Klass: Government does not deserve power if miscarriage policy unchanged

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