Can You Lengthen Your Life? Five Proven Ways to Extend Your Lifespan

August 13, 2024

People are living longer. Are they living better? 

In 1920, average American life expectancy was around 53. One hundred years later, average life expectancy had shot up by over a quarter of a century. That doesn’t mean people were regularly expiring before their 55th birthday. Instead, the average lifespan was dramatically lowered by truly grim infant mortality statistics (along with deaths from World War One and influenza). 

In 1916, for every 1,000 live births almost 100 babies perished. By 2000, fewer than seven babies died for every thousand live births — representing reductions in deaths of over three percent annually. That impressive figure has since declined.

Although vaccines and cleaner birthing suites drove higher life expectancy through the middle of the 20th century, in the 1960s that began to change. The focus shifted on lengthening the lifespans of those who’d already been alive for sixty or seventy years. Today older people are living longer, often surviving for decades with once fatal conditions. In 1980, James F. Fries, developed the “compression of morbidity” theory. This held that chronic conditions would appear later in life as the average life expectancy increased. 

Instead, the opposite happened. Examining responses from the National Health Interview Survey, researcher Eileen Crimmins noticed that between 1998 and 2006 loss of functional mobility in the elderly increased, leading her to conclude that there was an “increase in the life expectancy with disease and a decrease in the years without disease.”

Few people would choose to live a longer life that’s filled with disease and chronic conditions. That’s not what longevity should mean. The focus should not be on lifespan but rather on “healthspan.” Healthspan is the number of healthy, active years a person enjoys. Read on to learn five proven ways to extend your healthspan, along with news from one company devoted to achieving longevity escape velocity – which could mean extending your health span indefinitely.

  1. You Are What You Eat

Study after study confirms what many of us already know. Diets define us. It’s not just about low calorie meals but low-daily calories. Research reveals that consuming a below average amount of calories every day results in an increased average life expectancy. Of course few people would be willing to suffer endless hunger pangs along with reduced energy and sex drive in exchange for a potentially lengthened average lifespan. That’s why the more practical secret is not low calorie meals but healthy meals.

A heart healthy diet is one that is plant-based. That means most of one’s dinner plate (along with the breakfast and lunch plates) should be devoted to fruits and vegetables. Whole grain cereals, breads, and pastas are another essential component. 

Protein is vital for good health, but a heart healthy diet generally avoids too much red meat in favor of lean chicken and fish. Not only is this type of eating heart healthy but studies suggest it can prevent numerous brain diseases. These along with heart disease and cancer contribute to whether life expectancy is lengthened or not. 

Fortunately, long-term health is at your fingertips thanks to Kyla’s revolutionary at-home testing program. Simply take a short quiz and choose the test that’s right for you. While competing companies offer similar tests for hundreds of dollars, Kyla’s only costs $99 – which may be covered by insurance. 

After collecting a small sample, mail it to our labs. In just days you’ll receive detailed results that offer insights into your cardiovascular and hormonal health along with potential vitamin and mineral deficiencies. This is the first step toward empowering your health journey while staying ahead of chronic conditions, and lengthening your healthspan. 

Of course it’s not just about healthy food, healthy snacks are equally important. That’s why nutritionists are nuts about nuts. It’s easy to see why. One study actually showed that “Increased frequency of nut consumption was associated with a significantly reduced risk of mortality…” Nuts are packed with protein. They’re also filled with fiber while being loaded with antioxidants, and numerous minerals and vitamins including copper, potassium, folate, B6 and E.

Increasing the average life expectancy means reducing chronic diseases like hypertension, cancer, diabetes, and obesity. One of the best ways to do that – and increase our own healthspan – is by eating healthy meals and following a heart healthy diet. 

  1. We Are Also What Drink

While healthy food and healthy snacks are important, healthy beverages also go a long way toward lengthening life expectancy. One of the most important drinks is one that might even be free. That’s because a recent study suggested that the average lifespan of water drinkers was longer than those who avoided H2O. “Decreased body water content is the most common factor that increases serum sodium, which is why the results suggest that staying well hydrated may slow down the aging process and prevent or delay chronic disease,” explained study author Natalia Dmitrieva, Ph.D.

Along with water, popular morning beverages coffee and tea may also add years of healthy life. That’s because coffee has been shown in studies to reduce the risk for numerous chronic diseases that have reduced average American life expectancy. Coffee consumption lowers the risk of developing Alzheimer’s and Parkinson’s along with cardiovascular conditions and type 2 diabetes.

Green tea drinkers get similar benefits thanks to the beverage’s abundant polyphenols and catechins which can also reduce the risk of cancer, heart disease and diabetes. 

So, how about a nightcap? While there has been heated debate over whether or not alcohol consumption decreases average lifespan, there are studies suggesting that moderate imbibing can reduce the risk of numerous chronic conditions. Red wine, for one, is often included as part of a heart healthy diet. That’s because it’s loaded with polyphenol antioxidants that may protect drinkers from not just cardiovascular disease but also diabetes and obesity. One nearly 30- year study revealed that male wine drinkers were over one-third less likely to die early than consumers of beer or hard liquor. 

Despite a concerted push amongst some in the medical community to make alcoholic abstinence the end game, light to moderate alcohol consumption has been shown to reduce the risk of coronary heart disease, strokes, and all-cause mortality –  especially in the Western populations. One large study showed that teetotaling abstainers died before those who drank moderately: “modest drinkers who were non-smokers had significantly 19% lower mortality risk compared to the non-drinker.” While excessive alcohol consumption has been clearly linked to lowered life expectancy, moderate drinking may extend healthspan. 

  1. Avoid Dangerous Drugs and Tobacco 

Average American life expectancy has been declining, with mortality driven by everything from COVID to heart disease, cancer, and drug overdoses. Although it notched a small improvement in 2023, during the prior year not only were deaths of those over 65 up 20% (primarily from the pandemic) but mortality increased by 24% among the 25- to 35-year-old group while the 35- to 44-year-old group increased the most. 

Much of the driving force among the young has been dangerous drugs and excessive alcohol consumption. It’s impossible to lengthen lifespan while playing Russian roulette with the substances you consume. Tobacco has clear risks as well. The advice is simple — avoid dangerous substances and if you are imbibing develop a strategy to quit. 

Sadly part of the decline in life expectancy is linked to a sudden rise in infant mortality. “This is the first time in my career that I’ve ever seen [an increase in pediatric mortality] – it’s always been declining in the United States for as long as I can remember,” Steven Woolf, lead author of  a recent JAMA article on the subject. “Now, it’s increasing at a magnitude that has not occurred at least for half a century.” 

Indeed, the study noted not only that, “American children are less likely to live to age 5 than children in other high-income countries,” but that “Even Americans with healthy behaviors, for example, those who are not obese or do not smoke, appear to have higher disease rates than their peers in other countries.” Average American life expectancy trails places like Cuba, Czechia and Lebanon. Although the U.S. does better than most at keeping 75 year-olds alive, it struggles to help those under 50. 

That’s why it’s doubly important for anyone who cares about longevity to eat healthy meals, drink plenty of water, and most importantly reduce or eliminate unhealthy behaviors like smoking.

  1. Physical Activity is Key 

The body you have today is the one you’ll have tomorrow and for the rest of your life. Making it the best machine it can should be a daily goal. 

For those who aren’t physically active, 15 minutes of moderate activity like walking, riding a bike or swimming is ideal. The goal should be to slowly increase the intensity and duration of the activity while paying attention to soreness or potential injuries. However, anyone who is consistently exercising needs to keep setting higher objectives. Studies show that having a goal – like running a marathon or competing in a tennis tournament – can help improve cardiovascular fitness while reducing cholesterol levels. 

Research examining 13 different studies showed that “Physical activity reduces many major mortality risk factors including arterial hypertension, diabetes mellitus type 2, dyslipidemia, coronary heart disease, stroke, and cancer. All-cause mortality is decreased by about 30% to 35% in physically active as compared to inactive subjects.” 

So, if you’re already moderately fit, increasing cardio can really make a difference in increasing life expectancy. The goal is to increase VO₂ max – or the maximum amount of oxygen your body can absorb and use during exercise. Sometimes called oxygen uptake, it’s improved by doing high intensity interval training such as alternating sprinting with jogging. 

“There is an incredible amount of evidence indicating that your VO₂ max can predict your risk for cardiovascular disease,” Brady Holmer, a runner and performance specialist who is conducting PhD research on cardiovascular physiology told The Guardian. “What’s more, the association of VO₂ max with morbidity and mortality is stronger than that for the risk factors usually considered, like cholesterol, BMI and blood glucose.” 

In one study – a meta-analysis examining millions of participants – those whose VO₂ max put them in the top third aerobically enjoyed a 45% reduced risk of death from any cause compared with individuals in the lower third. 

Of course, determining your baseline is vital. That’s one way Kyla can really help. Their at-home testing does more than provide actionable data on everything from cardiovascular health to kidney function. Because you’ll have the opportunity to go over test results with a Kyla doctor, you’ll gain insights into your health. Plus, thanks to the company’s pioneering work with AI analytics and advanced testing, you’ll learn exactly how your lifestyle affects your life expectancy. Using the Kyla app, you’ll be able to monitor your data conveniently while tracking your progress visually through graphs.

  1. Relax, Get Enough Sleep and Find Your People

Studies have consistently shown that stress reduces life expectancy. It can be difficult to manage stress. However, mindfulness – being fully present – and deep breathing should be a part of everyone’s day. Meditation can also help. 

High stress levels go hand in hand with lack of sleep. Prioritizing sleep and getting a consistent seven hours per night can go a long way toward improving longevity. In research examining the life expectancy of over 170,000 adults, well-rested men lived five years longer than the ones who were consistently tired. Women who got enough sleep added two years to their average life expectancy. Not getting enough sleep means increasing your risk for everything from obesity to cardiovascular disease.

Today many of us live our connections online. Yet research shows that just having a few close friends in real life can extend lifespans. Having a community – whether a church, temple, or bowling league – reduces stress and increases happiness. That’s a recipe for longevity. 

Ten years ago, Ezekiel Emanuel courted controversy when he authored an article in The Atlantic called “Why I want to die at 75.” The director of the Clinical Bioethics Department at the U.S. National Institutes of Health and head of the Department of Medical Ethics and Health Policy at the University of Pennsylvania wasn’t planning on committing suicide at the appointed time. Rather, he planned to phase out testing and extraordinary medical measures. He believed research was on his side – that physical and mental decline was inevitable once people hit three-quarters of a century.

Although that may have been true, Kyla believes the new frontier is fast approaching. Longevity Escape Velocity can mean not only incremental improvements but extending healthy lifespans. Also known as age escape velocity or actuarial escape velocity, this occurs when technology can extend a person’s life by more than a year for every year they are alive. It isn’t about suffering through chronic conditions but overcoming them and extending your healthspan. 

We aren’t there yet. In the meantime, the choices we make can go a long way toward lengthening longevity and delivering years or even decades of happy, healthy life. 

  1. O’Neill, Aaron. “Life Expectancy in the United States, 1860-2020,” Statista. February 2, 2024. https://www.statista.com/statistics/1040079/life-expectancy-united-states-all-time/
  2. Singh, Gopal K, and Stella M Yu. “Infant Mortality in the United States, 1915-2017: Large Social Inequalities have Persisted for Over a Century.” International Journal of MCH and AIDS. Volume 8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6487507/
  3. Fries, James F. “The compression of morbidity. 1983.” The Milbank Quarterly vol. December 2005. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2690269/ 
  4. Petre, Alina. MS, RD (NL). “Habits to Form Now for a Longer Life,” Healthline. December 5, 2023. https://www.healthline.com/nutrition/13-habits-linked-to-a-long-life
  5. Fontana, Luigi et al. “Extending healthy life span–from yeast to humans.” Science (New York, N.Y.) April 16, 2010. https://pubmed.ncbi.nlm.nih.gov/20395504/
  6. Psaltopoulou, Theodora et al. “Mediterranean diet, stroke, cognitive impairment, and depression: A meta-analysis.” Annals of neurology. October 2013. https://pubmed.ncbi.nlm.nih.gov/23720230/
  7. Berg, Sara., MS. “ What doctors wish patients knew about falling U.S. life expectancy,” American Medical Association. March 10, 2023. https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-falling-us-life-expectancy
  8. Guasch-Ferré, Marta et al. “Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial.” BMC Medicine. July 16, 2013. https://pubmed.ncbi.nlm.nih.gov/23866098/
  9. “Good hydration linked with longevity,” NHLBI IN THE PRESS. January 13, 2023. https://www.nhlbi.nih.gov/news/2023/good-hydration-linked-longevity
  10. Strandberg, Timo E et al. “Alcoholic beverage preference, 29-year mortality, and quality of life in men in old age.” The Journals of gerontology. Series A, Biological sciences and medical sciences. February 2007. https://pubmed.ncbi.nlm.nih.gov/17339649/ 
  11. Movva, Rajesh, and Vincent M Figueredo. “Alcohol and the heart: to abstain or not to abstain?.” International journal of cardiology. April 15, 2013. https://pubmed.ncbi.nlm.nih.gov/22336255/
  12. Liu, Yen-Tze. The effects of modest drinking on life expectancy and mortality risks: a population-based cohort study,” Scientific Reports. May 6, 2022. https://www.nature.com/articles/s41598-022-11427-x
  13. Woolf, Steven. et al. “The New Crisis of Increasing All-Cause Mortality in US Children and Adolescents,” JAMA. March 13, 2023. https://jamanetwork.com/journals/jama/article-abstract/2802602
  14. Simmons-Duffin, Selena. “Live free and die?’ The sad state of U.S. life expectancy,” NPR Morning Edition. March 25, 2023. https://www.npr.org/sections/health-shots/2023/03/25/1164819944/live-free-and-die-the-sad-state-of-u-s-life-expectancy
  15. Reimers, C D et al. “Does physical activity increase life expectancy? A review of the literature.” Journal of aging research.  July 1, 2012. https://pubmed.ncbi.nlm.nih.gov/22811911
  16. Jewell, Tim. “Everything to Know About VO₂ Max,” Healthline. August 15, 2023. https://www.healthline.com/health/vo2-max
  17. Snape, Joel. “Should I worry about my VO2 max?,” The Guardian. June 18, 2023. https://www.theguardian.com/lifeandstyle/2023/jun/18/should-i-worry-vo2-max-oxygen-health
  18. Laukkanen, Jari A. MD, PhD. “Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk: An Updated Meta-analysis of 37 Cohort Studies Involving 2,258,029 Participants,” Mayo Clinic Proceedings. June 2022. https://www.mayoclinicproceedings.org/article/S0025-6196(22)00133-1/abstract
  19. Bowman, Alisa. “Sleep and longevity: How quality sleep impacts your life span,” Mayo Clinic. January 19, 2024. https://mcpress.mayoclinic.org/healthy-aging/how-quality-sleep-impacts-your-lifespan
  20. Emanuel, Ezekiel. “Why I want to die at 75,” Dallas News. October 10, 2024. (Excerpted from The Atlantic).  https://www.dallasnews.com/opinion/commentary/2014/10/10/ezekiel-emanuel-why-i-want-to-die-at-75/
Read more