8 Lifestyle Factors That Can Slow Aging and Reduce Mortality Risk

A healthy lifestyle can play a crucial role in slowing aging and reducing the risk of mortality. Recent studies have shown that maintaining healthy lifestyle factors can extend life expectancy and improve overall health. This article will analyze in detail the updated information on 8 lifestyle factors that can slow aging and reduce mortality risk: sleep, diet, exercise, smoking reduction, cholesterol management, blood sugar control, blood pressure regulation, and maintaining a healthy BMI.

1. Sleep

Sleep is a key factor in slowing down the aging process. Studies have shown that adequate and high-quality sleep can enhance immune function, lower the risk of cardiovascular diseases and high blood pressure, and reduce the risk of mortality. Some research has even linked sleep to reduced genetic aging, especially in individuals who get enough sleep.

A study published in Nature Communications in 2023 discovered a connection between sleep and telomere length—the protective structures at the ends of chromosomes. Shorter telomeres are often associated with accelerated aging and an increased risk of age-related diseases. The study revealed that individuals who slept 7-8 hours per night had longer telomeres compared to those who slept less than 6 hours or more than 9 hours.

Additionally, a meta-analysis published in 2010 reviewed data from over 500,000 participants in 17 studies. The results showed that people with healthy sleep habits (sleeping 7-8 hours per night, without insomnia or snoring) had a 30% lower risk of early mortality compared to those with poor sleep habits.

To improve sleep quality, experts recommend:

• Maintaining a consistent sleep schedule, going to bed and waking up at the same time every day.
• Creating a comfortable sleep environment: a dark, quiet, and cool room.
• Avoiding electronic devices emitting blue light before bed.
• Limiting caffeine and alcohol intake in the evening.
• Exercising regularly but avoiding exercise too close to bedtime.

2. Diet

A healthy diet and lifestyle effectively reduce aging. Studies have shown that a well-balanced diet rich in nutrients from vegetables, fruits, whole grains, and foods containing healthy fats can help maintain health and extend lifespan. A diet low in sugar and unhealthy fats, combined with limiting processed foods, can reduce the risk of cardiovascular diseases and high blood pressure.

A large-scale study published in 2022 found that individuals who adhered to a Mediterranean or plant-based diet had significantly longer lifespans than those following a typical Western diet. Specifically, those on the Mediterranean diet had an average lifespan 3-4 years longer, while those on a plant-based diet lived an average of 4-5 years longer.

Both the Mediterranean and plant-based diets emphasize consuming:

• Vegetables and fruits
• Whole grains
• Beans and nuts
• Olive oil
• Fish (in the case of the Mediterranean diet)

While limiting:

• Red meat
• Processed foods
• Refined sugar

Another study published in 2023 found that a diet rich in flavonoids—a type of antioxidant found in many fruits and vegetables—can slow down age-related cognitive decline. The research showed that individuals who consumed more flavonoids were better able to maintain cognitive function as they aged.

3. Exercise

Exercise is a healthy lifestyle habit that effectively reduces aging and lowers the risk of mortality. Studies have shown that engaging in physical activities for at least 150 minutes per week can improve respiratory function, enhance muscle strength, and reduce the risk of cardiovascular diseases and high blood pressure. Exercise also helps maintain a healthy weight and decreases the risk of early death.

A large-scale study published in the European Heart Journal in 2022 followed over 100,000 people for 30 years. The results showed that those who exercised regularly (150 minutes per week of moderate-intensity activity or 75 minutes per week of high-intensity activity) had a 30% lower risk of early mortality compared to those who were less active.

Interestingly, the study also found that even individuals who started exercising in middle age or later in life could still experience significant benefits. Those who began regular exercise after age 50 could reduce their risk of early mortality by up to 20%.

Another study published in 2022 compared the biological age of regular exercisers with those who were less active. The study used biological markers such as telomere length and DNA methylation levels to assess biological age. The results indicated that regular exercisers had a biological age 3-7 years younger than their actual age.

Experts recommend incorporating the following types of exercise to optimize health benefits:

• Aerobic exercise: brisk walking, jogging, cycling, swimming
• Strength training: weightlifting, resistance band workouts
• Flexibility exercises: yoga, Pilates
• Balance training: tai chi, standing on one leg.

4. Limiting Smoking

Limiting smoking is a key factor in slowing aging. Studies have shown that smoking can lead to numerous cardiovascular, respiratory diseases, and cancers. Reducing or quitting smoking entirely can help decrease the risk of these diseases and extend lifespan.

A long-term study published in 2023 followed more than 200,000 people over 40 years. The study found that individuals who never smoked had an average lifespan 10 years longer than regular smokers. Notably, the research also revealed that people who quit smoking in their 30s, 40s, or 50s could regain 6 to 9 years of life compared to those who continued smoking.

A meta-analysis reviewed data from over 1 million participants across 50 studies. The results showed that smoking increases the risk of 28 different diseases, including various cancers, cardiovascular diseases, and respiratory illnesses. Particularly, the study found that smoking raises the risk of Alzheimer’s disease by 30% and Parkinson’s disease by 20%.

To successfully quit smoking, experts recommend the following:

• Identify specific reasons for quitting
• Create a detailed plan and set a quit date
• Use support methods such as nicotine replacement therapy or prescription medications
• Seek support from family, friends, or support groups
• Avoid triggers and situations that induce cravings
• Replace the smoking habit with healthier activities.

5. Lowering Cholesterol

Lowering cholesterol is a key factor in slowing aging and reducing mortality in the general population. Studies have shown that reducing blood cholesterol levels can lower the risk of cardiovascular diseases and high blood pressure. A diet low in unhealthy fats, combined with regular physical activity, can help maintain cholesterol at optimal levels.

A large-scale study published in 2024 found that individuals who maintained LDL cholesterol (bad cholesterol) levels below 100 mg/dL had a 40% lower risk of cardiovascular disease and a life expectancy 5 years longer than those with LDL cholesterol levels above 160 mg/dL. Notably, the study also revealed that lowering cholesterol levels at any age provides benefits. Those who reduced LDL cholesterol to below 100 mg/dL after the age of 50 could still lower their risk of cardiovascular disease by up to 25%.

A meta-analysis published in The Lancet in 2023 reviewed data from over 200 studies involving a total of 2 million participants. The results showed that each 1 mmol/L (about 38.7 mg/dL) reduction in LDL cholesterol reduced the risk of major cardiovascular events, such as heart attacks and strokes, by 20%. Additionally, the study found a link between high cholesterol levels and cognitive decline. Individuals with high cholesterol had a 10-15% higher risk of developing Alzheimer’s disease and dementia compared to those with normal cholesterol levels.

To manage cholesterol levels, experts recommend:

• Eating a diet high in fiber and low in saturated and trans fats
• Increasing intake of omega-3-rich foods such as salmon, mackerel, and chia seeds
• Exercising regularly, at least 150 minutes per week
• Maintaining a healthy weight
• Limiting alcohol consumption
• Quitting smoking if you smoke
• Using cholesterol-lowering medications as prescribed by a doctor if necessary.

6. Stabilizing Blood Sugar

Stabilizing blood sugar is a crucial factor in slowing aging and reducing mortality risk. Studies have shown that maintaining optimal blood sugar levels can help lower the risk of cardiovascular diseases and high blood pressure. A balanced diet and regular physical activity can aid in keeping blood sugar at optimal levels.

A long-term study published in 2017 found that individuals with stable fasting blood sugar levels (below 100 mg/dL) had a 25% lower risk of early death compared to those with fluctuating or high blood sugar levels (above 126 mg/dL). Notably, the study also indicated that even individuals without diabetes but with blood sugar levels within the normal range (100-125 mg/dL) had a 10-15% higher risk of death compared to those with blood sugar levels below 100 mg/dL.

Another study published in 2023 explored the relationship between blood sugar fluctuations and cellular aging. The research found that sudden spikes in blood sugar after meals can cause oxidative stress and inflammation at the cellular level, thereby accelerating the aging process. Individuals with more stable blood sugar levels exhibited fewer signs of cellular aging, including longer telomeres.

To stabilize blood sugar levels, experts recommend:

• Eating a diet rich in fiber and low in refined sugars and processed carbohydrates
• Prioritizing low glycemic index foods
• Engaging in regular physical activity, at least 150 minutes per week
• Maintaining a healthy weight
• Managing stress
• Getting enough sleep (7-9 hours each night)
• Regularly monitoring blood sugar levels, especially if at risk for diabetes
• Using blood sugar control medications as prescribed by a doctor if necessary.

7. Stabilizing Blood Pressure

Stabilizing blood pressure is an important factor in reducing aging and lowering mortality risk. Studies have shown that maintaining optimal blood pressure levels can help decrease the risk of cardiovascular diseases and high blood pressure. A balanced diet and regular physical activity can aid in keeping blood pressure at optimal levels.

A large-scale study published in 2022 found that individuals who maintain blood pressure below 120/80 mmHg have a 30% lower risk of cardiovascular disease and an average lifespan that is 4-5 years longer compared to those with blood pressure above 140/90 mmHg. Notably, the study also indicated that controlling blood pressure at any age brings benefits. Individuals who manage to lower their blood pressure to below 120/80 mmHg after the age of 60 can still reduce their risk of cardiovascular disease by up to 20%.

To control blood pressure, experts recommend:

• Eating a diet rich in fruits and vegetables, whole grains, and lean proteins (such as the DASH diet)
• Reducing salt intake to below 5g per day
• Engaging in regular physical activity, at least 150 minutes per week
• Maintaining a healthy weight
• Limiting alcohol consumption
• Quitting smoking if currently a smoker
• Managing stress through relaxation techniques such as yoga or meditation
• Regularly monitoring blood pressure at home
• Using antihypertensive medications as prescribed by a doctor if necessary.

8. Maintaining BMI

Maintaining a healthy weight, often assessed through body mass index (BMI), is an important factor in slowing aging and reducing mortality risk. Recent studies have provided further evidence of the significance of maintaining a healthy BMI.

A large-scale study published in the New England Journal of Medicine in 2017 found that individuals who maintain a BMI in the range of 18.5-24.9 (considered normal) have an average lifespan that is 4-7 years longer compared to those with a BMI over 30 (obesity). Notably, the study also showed that weight loss at any age brings benefits. Those who reduced their BMI from above 30 to below 25 after the age of 50 could still decrease their risk of early mortality by 15-20%.

To maintain a healthy BMI, experts recommend:

• Eating a balanced diet rich in fruits and vegetables, whole grains, and lean proteins
• Controlling portion sizes
• Engaging in regular physical activity, incorporating both aerobic and strength training exercises
• Getting adequate sleep (7-9 hours per night)
• Managing stress
• Limiting the consumption of alcoholic beverages and high-calorie snacks
• Regularly monitoring weight
• Seeking support from a nutritionist or doctor if facing difficulties in maintaining a healthy weight.

In summary, the 8 lifestyle factors—quality sleep, a healthy diet, regular exercise, smoking cessation, cholesterol reduction, stable blood sugar, maintained blood pressure, and BMI control—not only help slow the aging process but also reduce the risk of early mortality. When these factors are harmoniously combined, they create a solid foundation for overall health, enhancing both physical and mental well-being. Focusing on lifestyle changes is an effective approach to promoting longevity and improving quality of life throughout the aging process.