Longevity is about more than adding years to life; it's about adding life to your years. With an average life expectancy in the U.S. now standing at 77.5 years, medical and living conditions have so dramatically altered what we think we know about aging. But though genetics do have a part to play, they only account for 25% of lifespan variation. Lifestyle choices are where the real game changers are.

This article explores science-backed habits that transcend survival into helping you thrive. It discusses nutrition, mental health, and more to unravel the secrets of a longer, healthier, and fulfilling life.

Balance of Genetics and Lifestyle

Longevity simply put means living a long life. Life expectancy has dramatically improved over the years, from an average of 47 years in 1900 to over 77 years today. However, there is a catch- it is not only about living long but also living those years well.

According to research, only one-fourth of our lifetime is genetically determined, whereas the remaining part is created by our environment, diet, exercise, and lifestyle. This fact brings home a strong message- most of our lives are under our control, and so is our ability to have longer and healthier lives.

8 Habits of Highly Long-Lived People

A study that recently was released during a presentation at Nutrition 2023, an annual research conference in Boston, told of eight powerful habits leading to an immense improvement of life longevity. Using more than 700,000 data records on US veterans aged between 40 to 99 years old in its study, researchers reveal that embracing those habits around age 40 adds roughly 23 and 24 years of life among women and men, respectively. Such habits are as follows:

1. Physically activity .

2. Smoke less .

3. Maintaining an appropriate stress level.

4. Maintaining nutrition

5. Limit drinking.

6. Proper sleep hygine.

7. Having a positive social relationship with other people

8. Not using opioid drugs to solve their problems.

Among these, physical inactivity, smoking, and opioid use were the most harmful and increased mortality risk by as much as 45%. Stress, poor diet, excessive alcohol consumption, and lack of sleep followed closely, contributing to a 20%–30% increase in mortality risk.

What is Nutrition' Role in Longevity

What you eat directly influences your body's cells, impacting not only your lifespan but also your healthspan—the years you spend in good health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports immune function, repairs cellular damage, and reduces inflammation.

On the other hand, foods that contain higher sugar and unhealthy fats would compromise the body's body defenses and increase the vulnerability to chronic diseases like diabetes, cardiovascular problems, and obesity.

The Mediterranean diet, emphasizing fresh produce, olive oil, fish, and nuts, has been consistently associated with longer lifespans and risks of chronic illness.

Role of Exercise

Exercise is one of the most effective ways to enhance longevity. Physical activity strengthens the heart, lungs, and muscles, improves balance, and maintains a healthy weight. These benefits collectively reduce the risk of life-threatening conditions such as heart disease, stroke, and diabetes.

Besides the physical benefits of exercise, it also works to improve mental health. Doing yoga, swimming, or even brisk walking boosts mood, reduces stress levels, and helps in enhancing sleep quality, all which contribute to a longer life.

Scientific evidence has shown that even if one engages in 30 minutes of daily movement, it can prolong life span and significantly improve overall wellness.

Stress Management and Social Connections

Stress is part of life; however, chronic stress becomes a silent killer. Chronic stress causes an elevation in cortisol, which triggers inflammation, suppressed immune response, and risk for chronic diseases such as hypertension and diabetes.

The transformation for fighting stress comes through such techniques as mindfulness meditation, deep breathing, and exercise. Equally important, though, are positive social relationships. Consistent evidence from studies indicates that strong social ties have a relation to better mental and physical health outcomes. Through family, friends, or the community, meaningful connections mitigate against stress and loneliness for a longer life.

Sleep

Sleep is the body's healing time. Poor sleep hygiene is known to disrupt hormones, weaken immunity, and compromise cognitive function, accelerating the aging process. Therefore, it is essential for the quality of rest achieved through consistent sleep schedules and the creation of a pre-bedtime routine that leads to a calming effect with little screen time before getting to bed. Experts maintain that adults need 7-9 hours of uninterrupted sleep per night to support optimal health and longevity.

Alcohol and Opioid Use

While moderate alcohol consumption—such as an occasional glass of red wine—may have health benefits, excessive drinking can cause liver disease, addiction, and premature death. Opioid misuse is still a major public health crisis with far-reaching implications for individual health and societal well-being.

The bottom line? Moderation is the key, and seeking professional help for substance use disorders can be life-saving.

Why Striving for a Quality Life Matters

Adding years to your life is one thing, but longevity means making sure those years are lively, meaningful, and full of purpose. The habits backed by science listed above form a roadmap to achieve that balance.

From a nutrient-rich diet and being active to managing stress and nurturing relationships, small, consistent changes can yield profound results. Take charge of your health today-not just to live longer, but to live better.

Because every choice you make shapes the legacy of your life.

Eight Modifiable Lifestyle Factors Associated With Increased Life Expectancy Among 719,147 U.S. Veterans. Nutrition. 2023

As the number of people reporting pancreatic issues after taking the weight loss and diabetic jabs increases, health officials have launched an investigative study to figure out the unexpected side-effects of the drug.

In the UK, the Medicines and Healthcare products Regulatory Agency (MHRA) and Genomics England are asking anyone who was using these shots and ended up in the hospital with a sudden pancreas problem called acute pancreatitis to get in touch. Hundreds of people have reported pancreas issues after taking drugs like Mounjaro, Ozempic, and Wegovy, but doctors haven't yet proven that the shots caused these problems.

What Is The Goal Of This Study?

The study is part of the MHRA's Yellow Card scheme. This system lets anyone report a problem with a medicine, vaccine, or medical device, which helps doctors find safety issues early. People aged 18 and older who had a serious reaction to these weight loss shots (which are also used for type 2 diabetes) should report it on the Yellow Card website.

They'll then be asked if they want to join the study. This study will check if some people's genes make them more likely to get acute pancreatitis when taking these medicines. Patients will give more information and a saliva sample, hoping to reduce these side effects in the future.

What has The Study Found So Far?

As of May 13 this year, 10 deaths from pancreatitis in people using weight loss drugs were reported to the Yellow Card website, though other health factors might have been involved. It's tough to track exact user numbers since many buy these drugs online without a prescription. While health officials suggest these shots can aid obesity efforts, they caution that they're not a "magic solution" and often cause side effects like nausea, constipation, or diarrhea. The MHRA also warned that Mounjaro could reduce the effectiveness of birth control pills for some users.

What Is Pancreatitis: Acute & Chronic?

Pancreatitis is inflammation of the pancreas, and this can either be acute or chronic. Finding out whether one has pancreatitis as well as getting it under control is very important as if left unchecked, it can lead to long-term damage and other complications.

As you may know, our pancreas makes important digestive enzymes as well as insulin, which helps us break down glucose components and transform it into energy. Pancreatitis happens when the pancreas enzymes damage the pancreatic tissue itself.

The key difference between acute and chronic pancreatitis is that they are actually different conditions. According to a 2021 study published in the Cureus journal,

Acute Pancreatitis

Acute pancreatitis is a sudden, short-term inflammation of the pancreas. When someone has acute pancreatitis, they usually feel severe pain in the upper part of their belly, either in the middle or on the right side. This type of pancreatitis often comes on quickly and, with proper treatment, can resolve. Here are the symptoms, causes and treatment options, according to National Health Services UK.

Symptoms

Acute pancreatitis is a sudden, short-term swelling of your pancreas. The most common signs are severe, sudden pain in the middle of your stomach. You might also feel or be sick, and have diarrhea.

Causes

Acute pancreatitis happens when digestive chemicals inside your pancreas start to attack the organ itself. It's most often linked to two main things: gallstones, which cause about half of all cases, and drinking alcohol, which is behind about a quarter of cases. You can lower your risk by drinking less alcohol and making diet changes to prevent gallstones

Treatment

Treatment for acute pancreatitis focuses on supporting your body while the swelling goes down. You'll usually need to stay in the hospital for fluids through a vein, pain relief, food support, and oxygen. Most people get better within a week and can leave the hospital in 5 to 10 days, though severe cases might take longer due to complications.

Chronic Pancreatitis

Chronic pancreatitis is a long-lasting inflammation of the pancreas that often gets worse over time. Unlike acute pancreatitis, the symptoms of chronic pancreatitis can be much broader. People might have ongoing belly pain, but they can also show signs that their pancreas isn't working properly. This can lead to problems with digestion and even diabetes.

Symptoms

Chronic pancreatitis means your pancreas has long-lasting swelling. The main symptom is repeated, severe stomach pain, usually in the middle or left side, that can spread to your back. This pain is often described as burning or shooting and can last for hours or days, sometimes without a clear trigger.

As the condition worsens, these painful episodes might happen more often and be more severe. Eventually, you might feel a constant, dull pain in your belly even between bad episodes, especially if you keep drinking alcohol.

Causes

The most common reason for chronic pancreatitis is drinking too much alcohol for many years. This can cause repeated attacks of sudden pancreatitis, leading to more and more damage. In children, cystic fibrosis is the most common cause. Other less common causes include smoking, your immune system attacking the pancreas, genetic problems, injury, gallstones blocking ducts, or radiation. Sometimes, no cause is found.

Treatment

The damage to your pancreas from chronic pancreatitis is permanent, but treatment can help manage the condition and symptoms. Doctors usually advise stopping alcohol and smoking. You'll also get medicine to relieve pain. In some cases of severe pain, surgery might be an option to help control the condition and improve your quality of life.

All doctors agree on one thing; walking is great for your health. It is an often overlooked aspect of exercising, but even a quick 10-minute brisk walk can do wonders! Walking is an assessable exercise that can easily fit into anyone's daily routine through actions like walking to your place of work or walking during break etc. It helps your heart and might even lower your risk of dementia. The NHS (National Health Service) in the UK constantly reminds us how beneficial walking is, proving it's a powerful way to stay healthy without needing fancy equipment or intense workouts.

Many people aim for 10,000 steps a day, this usually means walking about five to eight kilometers, taking one to two hours. But where did this number come from? Harvard Health explains that the 10,000-step goal actually became popular because of an old advertising trick. It was tied to the 1964 Olympics and a Japanese step counter called "Manpo-kei," which means "10,000-step meter." The company cleverly used the fact that the Japanese symbol for "ten thousand" looks a bit like a person walking.

How Many Steps Do You Really Need In A Day to Stay Healthy?

Scientists have been trying to find the perfect number of steps. A 2022 study published in the JAMA Network found that walking anywhere from 3,800 to 9,800 steps daily could lower your risk of dementia. This study suggested that just under 10,000 steps, especially taken at a fast pace (around 112 steps per minute), might be ideal for avoiding dementia.

But you don't have to hit 10,000 steps to benefit! A large review of many studies showed that as few as 2,337 steps a day could reduce your risk of dying from heart problems. And walking 3,867 steps could lower your risk of death from any cause. For every extra 1,000 steps you take, your risk of dying drops by 15%.

Ideal Step Count As You Age

The ideal number of steps can change based on your age. If you're under 60, studies suggest aiming for 7,000 to 13,000 steps. For those 60 and older, the biggest health benefits were seen when walking between 6,000 to 10,000 steps. Other research showed that walking more than 2,200 steps (about one mile) was linked to living longer and having less heart disease. For women over 60, walking 6,000 to 7,500 steps lowered their risk of death. For younger people, the benefits didn't really increase much beyond 8,000 to 10,000 steps.

Why Walk Faster May Be More Beneficial?

It's not just about how many steps you take; how fast you walk is also important. A recent study found that walking at a brisk pace could lower your risk of heart rhythm problems. The researchers said a slow pace was under 3 mph, an average pace was 3-4 mph, and a fast pace was over 4 mph. Even when considering other factors, walking at an average or fast pace was linked to a 35% to 43% lower risk of irregular heartbeats compared to walking slowly. So, walking faster can make your heart even healthier.

A recent study presented at the American Society for Microbiology's annual meeting (ASM Microbe 2025) in Los Angeles has uncovered a surprising link between airborne fungal spores and short-term spikes in flu and COVID-19 cases. The research, conducted by scientists from Lynn University in Florida, suggests that monitoring outdoor levels of fungal spores could provide an early warning system for potential outbreaks.

Not Just Human Contact: Could Fungi Be the Missing Link in Outbreak Prediction?

Traditionally, respiratory illnesses like flu and COVID-19 have been associated mainly with human-to-human transmission. But this new research introduces an environmental twist: airborne fungal spores — microscopic particles released by fungi into the air — may play a significant role in triggering infection surges.

Researchers found that when levels of fungal spores in the outdoor air increased, there was a corresponding rise in COVID-19 and flu infections in the days that followed. What’s more, the relationship was strong enough that statistical and machine learning models could predict these spikes with a high degree of accuracy.

Also Read: COVID Vaccines Labels To Be Revised To Indicate Rare Heart Side Effect, Says FDA

Interestingly, the same predictive relationship did not hold true for pollen, another common airborne particle. This indicates that fungal spores may have a more specific and direct impact on respiratory health than previously assumed.

What Did Puerto Rico's Tropical Data Reveal About Outbreaks?

The research team focused their study on two major health regions in Puerto Rico — San Juan and Caguas — collecting data from 2022 to 2024. They tracked the daily incidence of flu and COVID-19 diagnoses alongside environmental measurements of fungal spores and pollen.

Using both traditional statistical analysis and machine learning models, they examined whether spikes in fungal spore concentrations could predict increases in infections within the same week or the following week — a concept known as a lag effect. The results were striking: in many instances, elevated levels of fungal spores were followed by noticeable jumps in flu and COVID-19 cases.

Public Health Planning Just Got Smarter With This Predictive Tool

“This research gives us a new lens through which to view respiratory virus outbreaks,” said Felix E. Rivera-Mariani, Associate Professor of Biochemistry at Lynn University and lead researcher on the study. “By monitoring environmental data like fungal spores, we can potentially issue earlier warnings and protect high-risk communities.”

Rivera-Mariani emphasized that this approach could be especially useful in the fall — a season that already sees increased viral transmission — when fungal spore levels are often high due to decaying plant matter and damp conditions.

Also Read: Childhood Trauma Increases The Risk Of Poor Academic Performance - Even If It Is Just One Instance

He added that this discovery highlights a broader message: “Environmental triggers, not just interpersonal contact, may influence how and when people get sick. That insight could help shape future public health responses and inform protective guidelines, particularly in regions with high fungal activity.”

Could This Fungal Research Benefit You?

The findings may be especially valuable for protecting vulnerable populations such as the elderly, individuals with asthma, or people with allergic rhinitis. These groups are not only more prone to respiratory infections but may also be more sensitive to environmental irritants like fungal spores.

By incorporating airborne fungal spore monitoring into existing public health surveillance systems, authorities could issue timely alerts and recommendations — including when to wear masks, avoid outdoor exposure, or ramp up testing.

Also Read: As Mounjaro Kwikpen Gets Greenlight In India: How Can Once-Weekly Shot Help Manage Diabetes And Lose Weight?

While more research is needed to fully understand the biological mechanism behind this connection, the evidence presented marks a promising step toward using environmental data to predict — and possibly prevent — future outbreaks.