Harvard Study: 5 habits influence how long we live in good health

The study: More than 123,000 people observed for 34 years

The Harvard T.H. School of Public Health analyzed the data of 78,865 women and 44,354 men. The data is from the "Nurses Health Study" and the "Health Professionals Follow-Up Study", which are among the largest worldwide. The participants were observed over a period of 34 years. Researchers led by physician Frank Hu analyzed which factors actually influenced life expectancy and health.

Crucial: These five habits we should take to heart

It was revealed that the more healthy habits people integrated into their lives, the longer they lived and the better they felt. This is not surprising. What is surprising, however, is how many years we can extend our lives through healthy habits: men gain an additional 12 years, women even 14 years! Unfortunately, only a few participants fulfilled all five factors. A third of them even met only two or fewer of the mentioned points.

But what are the factors that matter now? The researchers were able to define five simple habits:

• balanced, healthy diet

• regular, moderate exercise, ideally 30 minutes a day

• normal weight

• alcohol only in moderation

• quit smoking

While points two to five of this list are quite clear and unambiguous, it is worth taking a closer look at the topic of nutrition. Which diet is it that allows us to gain healthy years?

Nutrition: These foods give us extra years

The participants' diet was evaluated using the so-called "Healthy Eating Index". According to a system, a score is assigned based on the extent to which their diet corresponds to the recommended amounts of food. The following dietary habits receive a high score:

• Plenty of vegetables and fruit (at least 5 portions a day)

• Eat whole grain products regularly (about 3 servings per day)

• Consumption of fish and plant-based proteins such as legumes and nuts (2 servings per day, with fish twice a week)

• Consumption of green vegetables and beans (1 small handful per day)

• Little red and processed meat

• Lightly sweetened beverages

• Low trans fats (mostly found in processed products)

• Little salt

Does the study have validity?

The study is of particular value for two reasons: firstly, due to the large number of participants who were observed for more than three decades to ensure the highest possible validity. Furthermore, the study took place under normal everyday conditions, unlike many others conducted under specific guidelines and in a laboratory. Secondly, unlike often done, the study did not determine life expectancy, but rather the number of healthy years. Ultimately, the goal is not just to grow old, but to grow old in good health.

Every point counts: Building habits step by step

According to researchers, each of these habits is already successful in extending our life expectancy. Are you already implementing one of these points? Great, then you are already making a valuable contribution to your health, because every point counts. And the best part: the 12 to 14 healthy years gained will be gifted to us even if we start with these healthy habits only in the middle of our lives. It is never too late for a healthy lifestyle!

You don't know how to start with your healthy habits? We can help you with that! Take a look at our article Building up your gut flora - with the golden rule of nutrition and here you will find valuable strategies for losing weight in the long term.