Five habits that are slowly and imperceptibly reducing life expectancy

Generally, healthy lifestyle choices such as a balanced diet, regular exercise, and a good sleep schedule are sufficient to protect health and longevity. The health hazards of smoking, excessive drinking, and a high-fat diet are now common knowledge thanks to high-profile public health campaigns in the past. However, there remain some less obvious daily habits that can gradually limit life expectancy over time. Edition Longevity Technology told me what habits are.

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Researchers are uncovering new insights into the intricacies of the human body and how best to take care of it to protect health and live longer. As this knowledge grows, it can be used to inform lifestyle changes so that day-to-day activities do not diminish your chances of a long life.

Sugar secrets that keep you from living longer

We all know that processed foods high in fat and sugar, which are common in modern diets, can impair health and life expectancy if consumed regularly. Sugar is a simple carbohydrate found naturally in fruits and vegetables, from which it can be processed and isolated to produce refined sugar.

We have been taught about the dangers of refined sugar since childhood and that eating too much sweets can lead to everything from rotten teeth to diabetes. As adults, most of us do our best to limit our intake of refined sugar from obvious sources like cakes, cookies, and soft drinks. Hidden sugars found in seemingly healthy foods are a more sinister health threat. These secret sugars can be found in tomato sauce, baked beans, fruit yogurts, prepared pasta sauces, and salad dressings.

White bread and pasta are also major culprits, as carbohydrates form the basis of most Western diet meals. While complex carbohydrates, such as whole grains and vegetables, provide vitamins, minerals, and fiber, simple carbohydrates, such as refined sugar, provide energy but lack nutritional value.

Indeed, the risk of cardiovascular disease mortality increases with the percentage of added sugar in the diet, regardless of age, gender, physical activity level, or body mass index. Refined sugar should be limited in the diet to avoid its detrimental health effects.

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Generally, the more processed a food is, the more added sugar it can contain. Simple substitutions include eating whole grain bread and pasta, making your own pasta sauces from scratch, and opting for low-sugar sauces. Cooking from scratch takes longer, but it's better for your health and more likely to taste better than ready-made meals.

Passive lifestyle

The longevity benefits of regular exercise are well documented, and the US Centers for Disease Control and Prevention (CDC) recommends a minimum of 150 minutes of both aerobic and muscle-strengthening exercise each week.

This protects against chronic diseases such as cardiovascular disease and diabetes, the leading causes of morbidity and mortality in the United States. However, only 20% of Americans follow these guidelines, and most people spend most of their day sitting at their desks at work or school.

This can take a toll on your health over time, and sometimes your workouts can't make up for the inactivity of an eight-hour day. Thus, regular off-duty breaks to walk and stretch, walk or bike to and from work, even during your lunch break, or attend evening fitness classes are essential to protect your future cardiovascular health and longevity.

Limited social interaction

While it may seem productive to skip socializing in order to finish work, school, or chores, in fact, you can be detrimental to your health and well-being. Humans have evolved as social beings, and we need regular interaction to function properly. However, the disintegration of the traditional nuclear family and the emergence of social networks in modern lifestyles have limited everyday social interaction.

This has been exacerbated by the COVID-19 pandemic, when social isolation has become an important public health factor, causing a parallel pandemic of mental health problems. The quality and quantity of social interaction affects both our mental health and physical morbidity and mortality.

One study found that the impact of social relationships on mortality is comparable to risk factors such as smoking, alcohol use, physical inactivity, and obesity. Strong social relationships can prolong your life through access to a reliable support network, and spending time with friends releases endorphins and can make your life more meaningful.

Dental care

We can be so preoccupied with healthy eating and regular exercise that our dental health often becomes less of a priority. We all know that you should brush your teeth twice a day. However, flossing is not as important but necessary to remove plaque that has accumulated between teeth. Eventually, poor oral hygiene can lead to periodontitis (gum disease), the first sign of which is bleeding during brushing.

While this is alarming enough, the mild inflammation caused by gum disease puts a strain on the immune system. This can increase the risk of other health complications, and serious illness can start in the mouth.

Gum disease has been linked to rheumatoid arthritis, stroke, heart disease, and diabetes—diseases associated with inflammation. Indeed, one study found that gum disease is associated with increased cognitive decline in Alzheimer's patients, possibly through mechanisms controlling the immune system's inflammatory response.

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It is hypothesized that chronic, mild gingival inflammation that begins at a young age may develop into inflammation elsewhere in the body, leading to age-related disease later in life. To prevent this, brushing and flossing twice a day is recommended.

Cooking food

Heat has been used in cooking for thousands of years and is an element that can help or hinder longevity. Cooking raw food aids digestion by allowing our body to absorb more nutrients.

However, in some cases, the use of heat for certain types of food can have negative health effects. Olive oil is a key ingredient in the Mediterranean diet for longevity. However, cooking with olive oil at high temperatures can compromise its quality and health benefits.

Research in this area is inconsistent, so it's wise to use olive oil over medium heat. Similarly, overcooked foods such as bread and potatoes can be high in the known carcinogenic acrylamide.

The pungent taste of burnt or charred food often prevents us from eating it, but empirical evidence about whether grilled food actually causes cancer is conflicting. Generally, a balanced diet rich in fruits, vegetables, protein and complex carbohydrates is one of the most effective ways to live longer.

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