5 ways to live longer and healthier

People born in the U.S. today can expect to live an average of 79 years. A century ago, that age was closer to 54.

We’ve learned a lot about what will help us reach 70, 80, 90 and even 100. Don’t smoke, alcohol in moderation, eat healthily, and exercise.

That advice always seems too broad. But we found five very specific science-backed things you can do today that will add a decade or more to your life.

Walk up stairs

You don’t have to do more steps. Instead, a new study out of Tulane University found taking at least 50 steps up the stairs each day could slash your risk of heart disease by 20%.

“You don’t need to go to the gym. You can do this every day,” says Dr. Lu Qi, director of the Tulane University Obesity Research Center.

Change your diet

As for your diet, a study analyzing almost a half million people found that those who switched from soda and processed meats to whole grains, nuts, fruits, veggies and fish added an extra 10 years on average to their life.

Skip the salt

For the first time, salt intake has been linked to a higher risk of developing type 2 diabetes.

“Adding salt to food is a behavior variable, it is an eating behavior,” Dr. Qi says.

Researchers believe salt encourages people to eat larger portions, increasing their risks of obesity and inflammation.

Find ways to manage your stress

Doing so will reduce your risk of early death by 22%.

Yoga is one option. Other ways to combat stress: keep a daily routine, limit screen time, and stay connected with others.

Get a good night’s sleep

The key word is good. That’s means seven to nine hours without interruption.

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How much do your genes play a role in how long you live? The New England Centenarian Study found that genes account for less than one-third of your chances of surviving to age 85.

The rest is dependent on your lifestyle choices.

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