Simple Steps to Increase Your Life Expectancy

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A great post from the Mayo Clinic website.

By Mark Stibich, PhD Updated on May 24, 2023

 Medically reviewed by Isaac O. Opole, MD, PhD


There are no surefire ways to increase life expectancy, but research has shown that people who embrace certain lifestyle changes tend to live longer than those who don't. These include things like adjusting your diet, turning off the TV and getting outdoors, increasing social interactions, and having sex. Even simple fixes like flossing your teeth can help.

This article looks at 10 simple steps to increase your life expectancy, including what the current research says. I'll share the first one with you today, more will follow.

Go Outside

Go outside and get more sun

Paul Bradbury / Getty Images

Life expectancy can be increased simply by going outside and getting some sun. Exposure to sunlight triggers cells in your skin to produce vitamin D.

Vitamin D is essential for many vital functions:

Bone growth

Bone remodeling (in which bones constantly rebuild themselves)

Involuntary muscle contractions (such as for heartbeat and digestion)

The conversion of blood glucose (sugar) into energy

Vitamin D deficiency can impair all of these functions and lead to an increased risk of fractures, heart disease, type 2 diabetes, and osteoporosis (porous bones).

Research suggests that 50% of adults with low vitamin D levels simply don't get out into the sun enough. Getting sun for just 15 minutes a day is enough to maintain vitamin D levels in healthy people.

Taking vitamin D supplements and eating foods rich in vitamin D are also effective ways to increase vitamin D levels.

Foods rich in vitamin D include:

Dairy and plant milk fortified with vitamin D

Orange juice fortified with vitamin D

Oily fish like salmon, tuna, and sardines

Sardines

Beef liver

Egg yolks

Fortified cereals

Vitamin D Deficiency and Life Expectancy

A 2019 review of studies concluded that vitamin D deficiency is linked to a higher risk of all-cause mortality (death from all causes) compared to those with normal vitamin D levels. This includes a two-fold increased risk of death by cancer.

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