These 4 Things Make You 14 Years Younger According To Science

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Research shows that lifestyle is a major factor in many health problems. The good news? You can take control of your health by changing your lifestyle.

For example, did you know that genes only play a small role in risk—about 10 to 20 percent (source)? But, four factors greatly affect your disease risk. Changing them can make you 14 years younger and cut your chronic disease risk by 82%!

How Preventable Are Chronic Diseases?

It’s clear that changing habits can prevent a lot of diseases. Check out these stats:

• 70% of strokes and colon cancer cases are preventable
• Over 80% of coronary heart disease cases are avoidable
• More than 90% of type 2 diabetes cases are preventable

Simple lifestyle changes can make a huge difference. But what are these four factors that influence our lives so much? Not smoking, not being obese, exercising regularly, and eating healthy (source).

A small shift in habits can have big results. According to studies doing these four simple things does the following things (source)

• Reduces your overall disease risk by 82%
• Reduces diabetes risk by 95%
• Cut heart attack risk by 80%
• Lower stroke risk by 50%
• Decrease the risk of certain cancers by 33%

Imagine what this could mean for you. Each year, millions of Americans face heart attacks, strokes, diabetes, and cancer. Cleaning up your lifestyle could allow you to live longer and healthier.

The Four Factors Explained

What do we mean when we say eat healthy, exercise regularly, don’t be obese, and don’t smoke? The Center for Disease Control and Prevention (CDC) did a fantastic study on this to figure out how strict the guidelines should be (source). They followed 8,375 Americans for six years. Here’s what they found.

Eating Healthy

The CDC found that “eating healthy” means being in the top 40% of Americans. They eat according to the (pretty poor) Federal guidelines. Plant-based diets have proven to lower the risk of chronic diseases. Therefore, eating vegan lowers your risk of disease even more.

Overall, vegetarian and vegan diets are significantly associated with better lipid profile, glycemic control, body weight/BMI, inflammation, and lower risk of ischemic heart disease and cancer.

Source

Exercising Regularly

The CDC says that exercising at a moderate intensity for only 21 minutes a day has big health benefits. It can substantially improve your health.

Not Being Obese

This one is quite simple, for you to be considered healthy in this study you need a BMI of less than 30.

Not Smoking

Here’s the kicker: in their study the CDC stated that ”not smoking” meant that the person is currently not smoking. Therefore, this even means you could have stopped smoking a month ago.

Just One, Or All Four?

What I thought was even more interesting is that just doing one of these four things lowers your risk of chronic disease by 40%(!). Even better: if you do all four of these things, you cut your risk of chronic disease by 82%. That’s the same as turning your internal clock back 14 years, say the scientists.

Practical Tips For A Healthier Life

Lifestyle changes can seem daunting. But, starting small can lead to big health gains. Here are some practical tips to help you get started on your journey to a healthier life:

Eating Healthy

1. Incorporate more plants: Begin by adding more fruits, vegetables, and whole grains to your meals.
2. Plan your meals: Take some time each week to plan your meals and snacks. This can help you make healthier choices and avoid impulse eating.
3. Stay hydrated: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger, leading to unnecessary snacking.
4. Limit processed foods: Gradually reduce your intake of processed and sugary foods. Replace them with whole foods like nuts, seeds, and fresh produce.

Exercising Regularly

1. Find an activity you enjoy: Whether it’s walking, swimming, cycling, or yoga, choose an activity that you enjoy to make it easier to stick with it.
2. Set realistic goals. Begin with small, doable goals, like a 10-minute walk each day. Then, slowly raise the duration and intensity.
3. Add movement to your day. Take the stairs, not the elevator. Park farther from the entrance. Or, do a quick workout during TV commercials.
4. Join a group or class: Exercising with others can provide motivation and make the activity more enjoyable.

Not Being Obese

1. Monitor your portions: Pay attention to portion sizes and avoid eating until you’re overly full. Use smaller plates to help control portions.
2. Eat mindfully: Take time to enjoy your food, eating slowly and savoring each bite. This can help prevent overeating.
3. Track your progress: Keep a food and activity journal to track your progress and identify areas where you can make healthier choices.
4. Seek support: You could work with a nutritionist or join a support group. They will help you stay motivated and give you personalized advice.

Not Smoking

1. Set a quit date: Choose a date to quit smoking and mark it on your calendar. This gives you a clear goal to work towards.
2. Find triggers: Recognize the situations or emotions that make you want to smoke. Then, develop ways to cope with them.
3. Seek support: Tell friends, family, and coworkers about your plan to quit and ask for their support. Consider joining a quit-smoking program or seeking help from a healthcare professional.
4. Use nicotine replacement therapy: Consider using nicotine patches, gum, or lozenges. They help manage withdrawal symptoms.

By taking these small steps, you can make big strides. They will improve your health and lower your risk of chronic diseases. Remember, the key is consistency. Each positive change you make brings you closer to a healthier, happier life.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.