Adherence
Adherence to a combination of five low-risk lifestyle factors (never smoking, BMI 18.5-24.9, moderate-to-vigorous physical activity ≥30 min/day, moderate alcohol intake, and high diet quality) significantly increases life expectancy free of cancer, cardiovascular disease, and type 2 diabetes.
To maximize your disease-free years, focus on five key areas: never smoke, maintain a BMI between 18.5 and 24.9, engage in at least 30 minutes of moderate-to-vigorous physical activity daily, consume alcohol moderately (if at all), and eat a high-quality diet (top 40% of the Alternate Healthy Eating Index). Adhering to four or five of these factors can add approximately 10 years to your life expectancy free of major chronic diseases compared to having none.
Adherence to a healthy lifestyle at mid-life is associated with a longer life expectancy free of major chronic diseases.
Why this rating
Large prospective cohort studies (NHS and HPFS) with long follow-up (up to 34 years) and rigorous adjustment for confounders.
Source
Healthy lifestyle and life expectancy free of cancer, cardiovascular disease, and type 2 diabetes: prospective cohort study
Yanping Li et al. · BMJ · 2020
DOI 10.1136/bmj.l6669
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →