According to new research, the pathway towards better health and longevity can be summed up by eight simple habits. Here’s how to hack your health according to the experts. 

Researchers believe that focusing on eight healthy (and best of all, simple) lifestyle factors is the key to optimal health. According to the findings of a long-term study by the American Heart Association, a person’s ageing process and risk of developing chronic disease can all be improved by adopting several exercise, nutrition and general health goals. 

For 11 to 14 years, over 5,600 adults were monitored for signs of cardiovascular disease or death using distinct markers of health. 

With cardiovascular disease now the leading cause of death worldwide, the findings of this study have never been more pertinent.

Details of the study

Participants were given a cardiovascular health score, determined by four behavioural measures – physical activity, dietary intake, sleep quality per night and smoking status – and four clinical measures – body mass index (BMI), cholesterol, blood sugar and blood pressure. 

Along with their assigned biological age (determined by genetics, environmental exposures and lifestyle factors) and chronological age (the number of years a person has lived), researchers estimated each person’s genetic tendency towards accelerated biological aging.

“Our study findings tell us that no matter what your actual age is, better heart-healthy behaviours and managing heart disease risk factors were associated with a younger biological age and a lower risk of heart disease and stroke, death from heart disease and stroke and death from any cause,” senior study author Jiantao Ma explains.

What the study uncovered 

While the study’s findings are far from groundbreaking – simply highlighting the health habits we all know we should be striving towards – they do demonstrate the long-term impact sticking to all eight habits can have on a person’s lifespan. 

Overall, participants who scored higher on the eight measures were less likely to develop cardiovascular disease over the course of the study, with each 13-point increase in participants’ scores reducing their risk of developing first-time cardiovascular disease by about 35 per cent. The same point increase was also found to decrease a person’s risk of dying from cardiovascular disease by 36 per cent, and of dying from any cause by 29 per cent.What the study uncovered 

So, what are the eight essential habits, and how exactly should we follow them?

The 8 essential habits we should all follow

#1. Eat a healthy diet

According to the research, the best diet for longevity is one that is rich in fruits, vegetables, whole grains, low-fat dairy products and lean protein and avoids highly processed foods.  As several studies suggest, opting for the Mediterranean diet has been found to promote optimal heart health and lower the risk of developing chronic diseases. 

Another nutritional cuisine recently praised by experts is that of the Nordic countries. Home to some of the world's ‘happiest’ populations, the diet followed by Nordic people also promotes home cooking and social eating - two important things Western countries have lost touch with in recent decades. 

#2. Prioritise physical activity

It’s common knowledge that physical exercise is an essential ingredient for our health and well-being, but what exactly should we be aiming for? One study from the University of South Australia found cardio workouts specifically helped people reduce their risk of heart disease by up to 18 per cent, subsequently lowering their risk of death by 11 to 17 per cent.

Interestingly, it seems gender plays a role in determining how much time we need to dedicate to the gym, too. According to a study published in the Journal of the American College of Cardiology, while men who reported an average of 300 minutes of aerobic exercise a week were found to have an 18 per cent lower risk of death, women were found to achieve the same benefits with only 140 minutes per week.

#3. Quit smoking

While our collective knowledge of the dangers of smoking has substantially improved over the last few generations, many people still regularly opt for vaping as an alternative vice  – a switch experts are growing increasingly concerned about given the latest research. Subsequently, the advice from the study’s experts is to not only avoid smoking entirely but also any form of vapes and tobacco. 

The researcher’s tips to help give up smoking, include getting rid of every cigarette, vape, match, lighter, ashtray and any other tobacco product in your home, office and car, having healthy snacks and sugar-free gum available for when cravings hit, and finding a support network to assist the transition.

#4. Prioritise sleep

With too little or too much sleep associated with heart disease, it’s important to get the right amount of slumber each night. According to data, adults should be aiming for an average of 7 to 9 hours of sleep each night, with babies and children needing more depending on their age. 

The best time to sleep and wake up for your health may also depend on your individual chronotype, with some people responding better to early morning rises than others.  

Lastly, make sure your favourite sleeping positions aren’t actually setting up your body for a range of health issues. Find out more here.

#5. Manage weight fluctuation

While it may be self-explanatory, the research highlights the detrimental impact of excess weight and body fat can have on a person’s long-term lifespan. Therefore, the study recommends focussing on maintaining a healthy weight – or losing excess – with a combination of dietary modifications and physical exercise. 

If eating healthily is your primary barrier in managing your weight, the research recommends focusing on healthy food substitutes or experimenting with food textures – something that can play a big role in whether or not you enjoy particular menu items.

#6. Maintain a healthy cholesterol level

Though cholesterol is a necessary cell-building substance found in the human body, having an excess of it can increase a person’s risk of cardiovascular disease, stroke and diabetes. 

While our liver makes all the cholesterol our body needs humans commonly find themselves with an excess due to the foods we eat.  Thankfully, this means high cholesterol levels can often be managed and lowered with dietary modifications. 

The study recommends checking in with your GP to assess your cholesterol levels and monitor any changes with each regular appointment. 

#7. Maintain a healthy blood sugar level

The primary concern experts have with high blood sugar levels is diabetes, which if left untreated can develop into cardiovascular disease. Blood sugar, or blood glucose, refers to the amount of carbohydrates in our bloodstream.

Of course, not all carbs impact our blood sugar levels in the same way, with refined carbohydrates such as white bread, and processed foods like cakes and lollies more likely to cause a sharp spike in blood sugar levels – the kind that can cumulatively be detrimental for our cardiovascular health. 

Once again, researchers say healthy lifestyle choices, such as what you eat and how often you exercise, will help maintain a safe blood sugar level. 

#8. Maintain a healthy blood pressure level

Also known as hypertension, high blood pressure refers to the force of blood flowing through your blood vessels continually being too high over time.

Similarly to blood sugar, elevated blood pressure levels can significantly increase a person’s risk of cardiovascular disease and stroke. 

Given the symptoms of high blood pressure are so often unrecognisable, it’s important to monitor your stats regularly with your GP, recognising any changes before they develop into something more sinister.