CITIZENS NEWS

ADD 6 QUALITY YEARS to your life by simply adopting a few of these GOOD HEALTHY HABITS

By sdwells // 2025-08-01

Big Food and Big Pharma want to wreck your health for money, but there’s a simple way to avoid the pain and trauma of a junk food and junk medicine lifestyle. You’ve heard of “bad habits,” but now it’s time to adopt some “good habits,” and science on this has your back. You can add 6 quality years to your life by just following the science of good habits. Check it out. A recent long-term study of over 49,000 Japanese adults has shown that adopting healthy lifestyle habits—even later in life—can significantly extend lifespan. Published findings from this research provide hopeful news: it’s never too late to take charge of your health and add meaningful years to your life.

• Adopting healthy habits at any age boosts longevity: A 20-year study of over 49,000 Japanese adults found that even middle-aged and older individuals (ages 40–80) can add up to six years to their life by adopting simple, modifiable lifestyle habits.
• Key longevity-boosting habits include: Eating more fruits and fish, maintaining a healthy BMI, exercising regularly, avoiding smoking, limiting alcohol, and getting 5.5 to 7.4 hours of sleep each night. Each habit added at least half a year to life expectancy.
• Non-smoking and moderate alcohol intake had the biggest impact: Never smoking added nearly 4 years to life expectancy, while drinking less than 46 grams of alcohol per day added up to 4.9 years for women and 1.9 years for men.
• Healthy choices pay off—even in a long-living population: Despite Japan already having one of the highest life expectancies in the world, the study showed that adopting more healthy behaviors can still yield meaningful lifespan gains, proving it’s never too late to start.

Healthy Habits Can Add Up to Six Extra Years of Life — Even If You Start Later

Researchers followed 49,021 men and women between the ages of 40 and 80 for two decades, focusing on how modifiable lifestyle habits affected life expectancy. Japan, with one of the highest life expectancies in the world—averaging 87.7 years for women and 81.6 years for men as of 2020—served as the study setting. The research sought to determine whether individuals in a country already known for long lives could still benefit from healthy changes. The answer was a resounding yes. The study analyzed several modifiable health habits, including:

• Regular consumption of fruits and fish
• Maintaining a healthy body mass index (BMI)
• Routine physical activity
• Avoiding smoking
• Limiting alcohol consumption
• Getting adequate sleep

Each habit was associated with at least a half-year increase in life expectancy. The more healthy behaviors participants adopted, the greater their longevity benefits. Middle-aged adults who practiced seven to eight of these habits lived up to six years longer than those who did not. For instance, 40-year-old men with high habit adoption had a life expectancy of 86.8 years, while women reached 91.3 years. Several habits stood out as especially impactful:

• Never smoking yielded the largest gains—adding 3.8 years for men and 3.7 years for women.
• Drinking less than 46 grams of alcohol daily added 1.9 years for men and an impressive 4.9 years for women.
• Maintaining a healthy body composition added 1.3 years for men and 1.7 years for women.
• Sleeping between 5.5 to 7.4 hours nightly added 1.4 years for men and 1.6 years for women.

These findings underscore that adopting even a few targeted habits can produce measurable benefits—even when those changes occur in middle or older age. The results challenge the notion that healthy living only makes a difference when started early in life. Instead, they highlight the power of consistent, manageable adjustments at any age. Japan’s national longevity is often credited to a lifestyle low in obesity and red meat, and rich in fish, vegetables, and micronutrients. However, this study shows that even within this context, additional life years can be gained by refining key health behaviors. For those looking to enhance their health even further, the study suggests considering supplements like creatine—especially when paired with strength training—as a strategy to improve muscle mass and body composition, which are both predictors of healthy aging. The key takeaway? No matter your age, implementing a few intentional, healthy habits can lead to a longer, fuller life. Tune your internet dial to NaturalMedicine.news for more tips on how to use natural remedies and healthy habits for preventative medicine and for healing, instead of succumbing to Big Pharma products that cause, spread, and exacerbate disease and disorder. Sources for this article include: NaturalNews.com MindBodyGreen.com

quit smoking bad habits healthy eating exercise organic healthy lifestyle healthy habits good habits quit alcohol