Bad habits: Poor diet, smoking, drinking, not exercising can age you

Published:  06/24/2013

Give yourself one point for each of the following behaviors you do daily:

• refrain from smoking
• drink moderately
• exercise half hour a day
• eat 5 servings of fruits and vegetables

The results of a British study of nearly 5,000 British adults who were tracked for 20 years highlight yet another reason to adopt a healthier lifestyle.

Four common bad habits combined: smoking, drinking too much, inactivity and poor diet can age you by 12 years.

They compared people who scored "0" to those who scored "4." The difference? Those who scored "0" were four times as likely to die over an 11-year follow up -- that amounts to a change in life expectancy of 14 years.

Now before you start counting those years, you should know that not smoking accounted for about 80% of the benefit. The second best habit was eating fruits and vegetables. Don't think that just because you don't smoke, you can ignore the rest. People who scored "2" (meaning they did only two of the four behaviors) had double the risk of death over an 11-year period.

Death certificates were checked for the next 20 years. Overall, 314 people studied had all four unhealthy behaviors. Among them, 29% died during the study. Among the 387 healthiest people with none of the four habits only about 8% died. The most common causes of death included heart disease and cancer, both related to unhealthy lifestyles.  The results are in line with previous studies that examined the combined effects of health-related habits on longevity.

The risky behaviors were: smoking tobacco; drinking more than three alcoholic drinks per day for men and more than two daily for women; getting less than two hours of physical activity per week; and eating fruits and vegetables fewer than three times daily.

These habits combined substantially increased the risk of death and made people who engaged in them seem 14 years older than people in the healthiest group, said lead researcher Elisabeth Kvaavik of the University of Oslo. Archives of Internal Medicine.

The healthiest group included never-smokers and those who had quit; eetotalers, women who had fewer than two drinks daily and men who had fewer than three; those who got at least two hours of physical activity weekly; and those who ate fruits and vegetables at least three times daily.

"You don't need to be extreme" to be in the healthy category, Kvaavik said."These behaviors add up, so together it's quite good. It should be possible for most people to manage to do it."

For example, one carrot, one apple and a glass of orange juice would suffice for the fruit and vegetable cutoffs in the study, Kvaavik said, noting that the amounts are pretty modest and less strict than many guidelines.

The U.S. government generally recommends at least 4 cups of fruits or vegetables daily for adults, depending on age and activity level; and about 2 1/2 hours of exercise weekly.

Why It Works

Researchers didn't examine the causes behind the benefit of these behaviors, but the reason these 4 behaviors work is that they prevent lung cancer and respiratory illnesses, help your heart and cardiovascular system, and provide nutrients that the body needs to make repairs and maintain health. Taken together, these habits reduce your risk for cancer and heart disease (the top killers). But don't focus on that. Focus on the fact that you will feel great if you take on these habits. You'll have more energy, you'll sleep better, and your mood will improve. Make these behaviors into habits not only for the extra 12 years, but also for feeling great right now.

Want to live a longer healthier life? Here are some tips:

Avoid Overeating

Studies of longevity found that the oldest Japanese people stop eating when they are only about 80% full.

Get Romantic

Having satisfying sex two to three times per week can add as many as three years to you life.

Turn off the TV

People who watched four hours or more TV a day were 46% more like to die from any cause than people who watched less than two hour a day.

Stay out of the sun

The sun's UV rays cause the vast majority of skin cancers including melanoma, which can be life-threatening. Sun damage spots, splotches and wrinkles will make you look older.

Drink in moderation

That equates to two drinks a day for men and one per day for women.

Eat fruits and vegetables

Nutritional powerhouses filled with fiber and vitamins, fruits and veggies can lower your risk of heart disease by 76%. Getting fewer than three servings a day can be dangerous for your heath but studies show that eating at least five servings of a variety of colors and types a day is best.

Get moving

Exercise may be the closest thing we have to the fountain of youth. A number of respected, high-profile studies conducted over time suggest a strong link between exercise and longevity.

Quit smoking

Quitting smoking is perhaps the single most important thing you can do for your health and life span. In one study, women who quit smoking by age 35 added roughly six to eight years to their lives.

Network with friends

You are at greater risk of heart disease without a strong network of friends and family.

Maintain a healthy weight

Avoid coronary heart disease and other killer conditions associated with being overweight by keeping your weight in check.  Studies conducted over age weight and height of individuals at death (compiled over the years by insurance companies) clearly indicate that the longest lived group are those in the middle weight categories and that those who were at the two extremes, the very underweight and the very overweight, had the shortest life span.

Khaw KT, Wareham N, Bingham S, Welch A, Luben R, et al. (2008) Combined Impact of Health Behaviours and Mortality in Men and Women: The EPIC-Norfolk Prospective Population Study . PLoS Med 5(1): e12.