A curious side-effect of sentience is the awareness of death. Medicine, wellness, meditation, philosophy, neural transfers, even literature and the arts a great deal of human endeavour is tasked with either trying to prolong life, or deal with the reality of its end. It turns out that even the best efforts at least those that aim at corporeal immortality and longevity are bound to be futile.

According to a study published in the journal Nature Communications, the human body cannot survive beyond the age of 150 years, eating right and exercising notwithstanding. Researchers used a combination of data from blood tests from over five lakh people as well as mathematical modelling to conclude what we all know already: Everyone is going to die. The body will deteriorate to such an extent that it will not be able to fight disease or recover from even minor injuries. Despite the obviousness of the finding, its implications are serious. Prolonged old age already, human beings are, on average, living longer than ever before means that the burden on the working population is bound to increase, and that retirement will have to wait for many. After all, if youre going to live to 150, its hardly possible to stop earning at 60. And, to make matters worse, there is no guarantee that the quality of life at 150 will really be something worth living for.

The fear of death, and the futility of life, is of particular resonance now the pandemic has made people confront their own mortality on a scale not seen since World War II. In the aftermath of that war, the absurdity of social norms and ambition was articulated by the existentialists. This time, perhaps, the lessons that are drawn will be a little more hopeful: At the end of it all, people may simply give up the race against death and see that theres more in the moment than planning for a future that can be robbed by a microbe.

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The limits of life - The Indian Express

If being sedentary is the new smoking, then UC Irvines nascent Exercise as Medicine class is the modern equivalent of the old surgeon generals warning on cigarette packs.

Taught byJames Hicks, professor of ecology & evolutionary biology, the course examines the hazards of physical inactivity and explores how exercise not only improves overall health but can even alter or reverse the trajectory of cancer and other diseases.

Hicks says he created the class which debuted this spring with 85 biology students and turned away another 179 to spread the gospel of walking, running and other forms of exertion.

Because many biology majors go into medicine, Im trying to make them converts who will tell their friends, parents, aunts, uncles, grandparents and patients that regular physical activity is like a fountain of youth, he says.

For decades, science assumed that the gradual decline of physiological performance as people grow old was a fixed slope, and by age 65 or 75, youre supposed to be sitting in a rocking chair, Hicks says. We all die, but the slope can be altered.

About 20 years ago, researchers discovered that intense movement causes muscles to release chemical compounds that boost health, immunity and longevity, he notes. It wasnt an entirely new concept. Around 600 B.C., a physician in India prescribed daily exercise to his patients. And Hippocrates described walking as mans best medicine.

Today there are reams of studies to back up these ancient suppositions. Ive collected gigabytes of literature on the connection between physical activity and health, says Hicks, who previously directed UC Irvines Center for Exercise Medicine & Sport Sciences (now theCenter for Integrative Movement Sciences).

One of the subjects in his syllabus is the burgeoning field of exercise oncology. UCLA, UC San Francisco, Harvard University and New Yorks Memorial Sloan Kettering Cancer Center are among the medical institutions that recommend exercise as part of cancer treatment, he says, adding that specific activities can help with certain tumors. For example, breast cancer patients who walk briskly for three hours a week after receiving standard treatment have been reported to enjoy 32 percent better outcomes, a success rate few drugs can match, Hicks says.

Other lecture topics include exercise and diabetes, heart disease and brain health. Although theres no lab component to the course, students log their activity levels and calculate how many calories they burn. At the beginning of the quarter, Hicks polled the class on how they spend their downtime and created a word cloud to display the results. The No. 1 leisure activity: watching YouTube.

Hicks hopes students will be less sedentary by the end of the course. One of the reasons the U.S. was hit so hard by COVID-19, he says, is that too many Americans are obese.

Known for his research on vertebrate hearts, Hicks, 67, practices what he teaches, bicycling 60 to 120 miles a week, walking to campus every day and taking stairs instead of elevators for climbs under five floors.

At the end of the Exercise as Medicine class, he plans to show aone-minute Canadian videothat asks, What will your last 10 years look like? Using a split screen, it depicts the same actor in hauntingly parallel scenes, one version healthy and the other sickly. A key to finishing life on the healthy side, Hicks says, is staying physically fit: We can age with vitality. Its never too late to get started.

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Aging with vitality - University of California

You're about to hear advice from the last people you'd ever want to meet. Oncologists specialize in the diagnosis and treatment of cancer. If you're talking to one, and you're not at a dinner party, you might be one of the 100 million folks around the world who have it. With those staggering stats, you might think getting cancer is an inevitably. It isn't. Read onand to ensure your health and the health of others, don't miss these 19 Ways You're Ruining Your Body, Say Health Experts.

"I am very careful about keeping up with proven cancer screening interventions," says Amy Tiersten, MD, clinical breast medical oncologist at Mount Sinai. She stays current on preventative tests like colonoscopy, skin cancer exams, and gynecologic follow-ups.

Late diagnoses are a leading cause of premature death due to cancer. Interventions, like those Dr. Tiersten recommends, allow for early detection and diagnosis where patients can start treatment earlier. This is especially impactful in breast, cervical, and colorectal cancers.

The American Cancer Society recommends:

Ten years after the HPV vaccine was introduced, there is "compelling evidence" that we're on track "to eradicate cervical cancer within decades." A June 2019 study reviewed 60 million individuals', mostly girls and women, eight-year post-vaccination status and found that the vaccine has exceeded expectations.

The CDC recommends both boys and girls get the HPV vaccine at ages 11-12, with the second dose within a year. It's recommended up to age 26 for women and age 21 for men.

Newer versions of the vaccine require two doses instead of three, ensuring adherence to the full vaccination schedule. As well, it's gender-neutral and targets more HPV strains.

Exercise every single day that's the walk Kathryn Schmitz, Ph.D., a leading exercise oncology researcher at Penn State University, walks and talks. "We oncologists run, walk, or roll our way to cancer prevention," she said, citing research that supports a relationship between physical activity and cancer prevention. She's the biggest proponent of strength training, something she introduced in the chemo lab at Penn State Cancer Institute and shares as "exercise snacks" each week on her Instagram. "I try to exercise 30 minutes a day to stay fit. We know that regular physical exercise does reduce cancer risk in many cases. Decreasing your body weight, even by 5%, can make a big difference in terms of cancer risk," says Xavier Llor, MD, Medical Director of the Cancer Screening and Prevention Program.

RELATED: The #1 Reason You Could Get Cancer, According to Science

"Embrace your social networks; recognize who loves you and let them in," is how Dr. Don Dizon, MD, FACP, FASCO, director of medical oncology at Rhode Island Hospital and Professor of Medicine at Brown University prevents cancer. He says it's well-established that whether your social network includes a spouse, kids, best friend, or church, these connections are key to good health and that social isolation is associated with an increased risk of death.

"In one study, social isolation scores were associated with risk of death from heart disease and in all-cause mortality. This was true for men and women, Blacks and whites."

As an oncology clinical pharmacist, there are several things Allison Baxley, PharmD, BCOP of Stephenson Cancer Center does to prevent cancer. She recognizes that many elements are out of our control, like genetics, so she does all she can to reduce the risk through things she can control.

"Working primarily in GI oncology, I'm very aware of the link between colon cancer and processed and red meat consumption. I eat these in moderation, and rarely if ever eat highly processed meat like hot dogs and bacon."

She avoids what Micahel Pollen has called "edible food-like substance," which is the majority of what's in the center aisles of the grocery store.

RELATED: Signs You're Getting One of the "Most Deadly" Cancers.

Our daily diet choices play a powerful role in cancer prevention, reminds Dr. Terry Wahls, author of The Wahls Protocol series. For optimal cancer prevention, she aims for 9 cups of plant-based foods each day: 3 cups of greens, 3 cups of sulfur-rich foods like cabbage, onions, or mushrooms, and 3 cups of color from berries.

"We can choose to eat more greens and non-starchy vegetables and berries to markedly reduce the risk of developing cancer (and surviving cancer if it is diagnosed)," she explains. "Or we can choose the standard American diet, full of sugar and flour, which drives up insulin and insulin-like growth hormone and have a much higher risk of pre-cancers and overt cancers."

LaShyra "Lash" Nolen, an MD candidate at Harvard Medical School, points out that Black women have a disproportionately higher rate of mortality from breast cancer than white women, according to 2016 research.

"Therefore, I think it is so important for me, as a young Black woman, to take agency over my body," shared Nolen. "One way I do this is by regularly performing a physical exam of my breasts to search for abnormalities or unusual lumps."

She adds that, sometimes, women allow others to know their bodies better than they do themselves, but that this has to change in order to detect cancers at earlier stages and improve outcomes.

As an American Cancer Society Research Professor and Associate Dean for Oncologic Sciences at Brown University, Dr. Wafik El-Deiry says it's important to remember that half of all cancer is preventable. One of his preventive efforts is to limit or moderate alcohol consumption, as alcohol has been linked to cancers of the mouth, throat, liver, colon, breast, and others.

"Be aware and keep in the back of your mind that this is a substance that can do harm," he advises. El-Deiry says there's a lot of evolving and emerging data on the association between alcohol and cancer, but that the relationship does exist.

How much is too much? The American Cancer Society advises no more than 2 drinks per day for men and 1 drink per day for women.

Jeffrey Meyerhardt, MD, MPH, medical oncologist for the Dana-Farber Cancer Institute, works hard to maintain a healthy body weight. He cites consistent evidence in observational studies that link obesity and higher BMI with a variety of cancers, including colorectal, ovarian, and pancreatic.

In particular, he cited a 2003 study that analyzed the relationship between body weight and mortality from cancer in nearly one million American adults. When the heaviest participants had a BMI of 40, death rates from all cancers were 62% higher in women and 52% higher in men when compared to those of "normal weight."

RELATED: The #1 Cause of Obesity, According to Science

"I eat a balanced diet of real food. The less processed, the better!" says Allison Betof Warner, MD, Ph.D. of Memorial Sloan Kettering Cancer Center. Of course, this melanoma medical oncologist splurges and doesn't always eat healthy (like the rest of us!), but when she does, moderation is key.

While no single food can prevent cancer, a well-rounded diet with a variety of vegetables, fruits, and grains can go a long way toward risk reduction.

"I try to live by the 80/20 rule," she caveats. That's 80% whole, healthy foods in balanced proportions and 20% treats and other "less" healthy stuff.

"I make sure to get plenty of Vitamin D," says Kevin Dawravoo, MD, hematologist and medical oncologist at Northwestern Medicine Cancer Center Warrenville. He cites numerous studies that support the anti-cancer effects of this nutrient. Anyone can check for a vitamin D deficiency with a simple blood test at their doctor's office. That deficiency was linked in a 2014 study to a greater risk for more aggressive prostate cancer.

The best source for vitamin D is the sun, but new research says sunblock does not compromise the absorption of the vitamin. Fish is the best food source for vitamin D, including salmon, rainbow trout, and swordfish, as well as fish oil/cod liver.

Most Americans are "woefully sleep deprived," says Dr. Stephen C Schimpff, MD, MACP. Board certified in medical oncology, Schimpff is sure to "get enough sleep" each night. It's a subject important enough that he addresses it in his book, Longevity Decoded The 7 Keys to Healthy Aging.

"Inadequate sleep predisposes to high blood pressure, stress, overeating [in general] and the wrong foods, obesity, and hence predisposes to cancer," he continued

Monisha Bhanote, MD, FASCP, FCAP meditates regularly, a practice she says can "help balance life's daily stressors." The most benefit is gained from daily practice, even if just five minutes, than if done sporadically.

The triple board certified physician at Baptist MD Anderson Cancer Center says, "Managing stress is important for preventing chronic disease and predisposing one to cancer. Stress weakens the immune system and lowers its defenses to fight diseases." Consistent meditation can move the body into a parasympathetic state (rest and energy conservation) as opposed to a continuous sympathetic state (aka fight or flight).

Bhanote cited a 2004 study that found chronic stress can impair the body's immune response and contribute to the development of cancer.

A variety of sources like cell phones, wifi, power lines, and battery-powered cars bombard us every day with EMFs, or electromagnetic fields. Dr. Jonathan Stegall, an integrative oncologist and medical director of The Center for Advanced Medicine in Atlanta, says he tries to limit his exposure to EMFs.

"I recommend that my patients not hold a cell phone up to the ear, and instead hold it away from the body using speaker phone. This significantly minimizes the amount of radiation absorbed by the body," advises the author of the bestselling book Cancer Secrets. He also recommends installing a timer on any WiFi modem/router at home so that it turns off while you are sleeping.

RELATED: The #1 Reason You Could Get Cancer, According to Science

It's family first for Dr. Timothy S. Pardee, chief medical officer, Rafael Pharmaceuticals and oncologist and director of Leukemia Translational Research at Wake Forest Baptist Health. He believes this time is super important, and notes that familial relationships can reduce stress and increase overall well being.

A global study found that larger families, those with many children, have a reduced risk of cancer. And that's not just the nuclear family. Larger household sizes with multiple generations living together enjoy that same protective benefit. The study authors cite the "special emotional environment" as having a positive effect that contributes to disease resistance, as well as the benefit of family members supporting each other in a healthy lifestyle.

Did you know you can get paid to prevent cancer? Roshni Rao, MD, Chief of the Division of Breast Surgery at New-York Presbyterian Hospital and Columbia University Medical Center and says even she participates in clinical trials. "I was part of an MRI trial where I was in [the] machine for over an hour, and I got paid $25!," she said.

She's also participating in the T-MIST trial, a national study working to identify how often women should get mammograms and what type of mammogram to get. Rao says this trial is currently open at Columbia and seeking up to 165,000 women to participate.

"I drink a few cups of green tea or coffee every day," says William W. Li, MD, author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. After 20 years of cancer prevention research, he says he's well aware of the scientific evidence that points to tea and coffee doing the body good.

They each "contain different types of polyphenols (micronutrients from plant-based food), but they all activate our body's key health defense systems (starving cancer, feeding our healthy gut bacteria, repairing damaged DNA, improving immunity) that help us resist cancer. From lab studies to clinical trials to large-scale public health studies showing that tea or coffee lowers risk across different forms of cancers, I consider it a no-brainer to drink these beverages." And it's a cherry on top that he loves the taste!

The lead authors of a large-scale study from the University of Glasgow in 2018 now know it's best to keep screentime to a minimum. They analyzed nearly 400,000 people and found a strong correlation between higher screentime and a higher risk of all-cause mortality, cardiovascular disease, and cancer. This was independent of known cancer-causing factors like smoking, BMI, and diet.

The more discretionary, or leisure, time spent on tablets, smartphones, and other media devices directly contributes to a sedentary lifestyle, the result of which is lower physical fitness, grip strength, and overall poor health.

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Nearly half the deaths from an astounding 12 different cancers can be attributed to smoking cigarettes: liver, colorectal, lung, oral and throat, esophageal, larynx, stomach, pancreas, bladder, kidney, cervix, and acute myeloid leukemia. That's why it's a smoke-free life for Dr. Wafik El-Deiry, Associate Dean for Oncologic Sciences at Brown University. While fewer people smoke in 2019, plenty are still addicted to one of the single-most unhealthy habits.

He does note that quitting smoking can have a positive impact, but that the risk never fully goes away compared to the general population. It can take 8-10 years to truly minimize the risks associated with cigarette smoking.

Likewise, Dr. El-Deiry isn't vaping, either.

"The message needs to get out that [vaping] is potentially cancer causing and we have to be aware," he warns. "The more we talk about itto save anyoneis worth it."

He says the more we learn about vaping the more we realize how unsafe it is in different ways. The vapor exposes users to chemicals known to cause cancer, for instance. And while e-cigs have their place for smokers trying to quit, the vape pens aren't benign. El-Deiry reminds that no substantial research has yet been completed on the relationship between vaping and cancer.

The National Institutes of Health warns that teens are vaping in record numbers; higher than opioid or marijuana use.

Dr. Katherine Crew, director of the Clinical Breast Cancer Prevention Program at New York-Presbyterian and Columbia University Medical Center, walks at least a mile every day. "For a busy oncologist, it's not always easy to find time to lead a healthy, active lifestyle, but I try to incorporate it into my daily routine."

Each of those steps is worth the time. Walking a single mile each day at a moderate 20-minute pace can reduce mortality in breast cancer patients by as much as 40% and almost 30% in prostate cancer patients. Risk for endometrial cancer is also reduced by a moderate intensity walking regimen.

Dr. Crew also takes the stairs "whenever it's humanly possible" to gain an extra burst of physical activity in her day.

RELATED: 9 Everyday Habits That Might Lead to Dementia, Say Experts

As an exercise oncologist, Kathryn Schmitz, PhD gets as much movement as she recommends. Before heading outdoors though, "I slap on the sunscreen, since exercise increases the risk of melanoma by 28%." While this 2016 study found that exercise reduces the risk for 10 different cancers, it increased risk for malignant melanoma significantly.

Schmitz echoed the researchers' assumption that increased time exercising or enjoying leisure physical activity increased exposure to the sun, which in turn increased the incidence of skin cancer. If you're spending time outside, be sure to wear a broad spectrum sunblock with SPF 30 or higher and remember that "water resistant" is not the same as "waterproof."

Making "greener" choices can ultimately support everyone's goal to reduce their risk of cancer. Climate change is having a negative impact on more than just the earth's health and sustainability. Human life is taking a negative toll, too.

Stratospheric ozone depletion is implicated in an increase in skin cancer incidence, like melanoma, and scientists expect to see a continuation over the next couple of decades.Exposure to air pollution increases the risk of breast cancer in premenopausal women. And the very air we breathe has been deemed carcinogenic by WHO, citing a direct correlation to nearly a quarter-million lung cancer deaths in 2010 alone.

How much "good" fat do you have in your diet? It's something Dr. Stephen C Schimpff, MD, MACP, author of Longevity Decoded The 7 Keys to Healthy Aging, prioritizes in his own diet. He recommends avocado, nuts and seeds, olive oil, and fish like tuna and salmon.

What makes a fat good for you? These unsaturated fats remaining liquid, not solid, at room temperature and are generally derived from plants.

Tree nuts like almonds, walnuts, and pecans can decrease your risk of colon cancer, which is why Kevin Dawravoo, MD, hematologist and medical oncologist at Northwestern Medicine Cancer Center Warrenville, makes them a regular part of his diet.

For men and women, a 2018 study found a "statistically significant" link between eating nuts three times per week and a reduction in colorectal cancer risk.

Another 2018 study found that stage 3 colon cancer patients who had two 1-ounce servings of tree nuts (which included walnuts, cashews, almonds, pistachios, hazelnuts, pecans macadamia nuts, and Brazil nuts) each week were 42% more likely to experience disease-free survival and 57% greater chance of overall survival.

Turn up the flavor experience of roasted vegetables, rice, soup, smoothies, and tea by adding turmeric. This Indian spice, most common in curries, has an earthy sweet-pungent flavor and bright orange hue that can truly transform any food. That, and the cancer-preventative benefits, are why Roshni Rao, MD, Chief of the Division of Breast Surgery at New-York Presbyterian Hospital and Columbia University Medical Center, loves to eat turmeric-laden foods.

"Most of the studies do show a benefit from this anti-inflammatory, and there is no study that shows that it is detrimental," she says.

A 2015 study reviewed the multifaceted role of curcumin (the source of turmeric) in cancer prevention, and found that it can "suppress initiation, progression, and metastasis of a variety of tumors."

The plastics we brush our teeth with, eat and drink from, build toys with, type on, and so much more inundate every aspect of our lives, but the chemicals within are taking away our health and mortality. Especially when plastics are heated or scratched, they can leach the chemicals used to develop the products. Once inside our bodies, these chemicals, like BPA, disrupt the natural role of hormones and create an imbalance that can ultimately lead to cancer.

"BPA has been shown to play a role in the [development of]hormone-dependent tumors such as breast and prostate cancer," states a 2015 study that reviewed the health risks associated with exposure to bisphenol A.

Avoid plastics whenever possible by looking for BPA-free products and carrying reusable glass or steel drinking vessels. Do not cook or reheat food nor store hot food in plastic containers.

"Especially important in the summertime is decreasing charred food consumption," says Kevin Dawravoo, MD of Northwestern Medicine Cancer Center Warrenville. Reminding that the blackened char marks on grilled meat is a known carcinogen. It's something he rarely eats.

The concern is that when meat is cooked over open flame, and burned or blackened, chemicals known as HCAs and PAHs develop. When consumed these can alter a person's DNA which increases the risk of cancer.

In rodent studies, HCAs developed tumors breast, colon, liver, skin, lung, prostate, and other tumors. Similar rodent studies found that PAHs caused leukemia, and identified gastrointestinal and lung tumors. In epidemiologic studies, higher consumption of well-done and "barbecued" meat was linked to increased risk of colorectal, pancreatic, and prostate cancers.

RELATED: Everyday Habits That Make You Look Older, According to Science

You might be bored answering all of your doctor's questions about your parents' and grandparents' health, but it truly matters. Dr. Wafik El-Deiry, Associate Dean for Oncologic Sciences at Brown University, knows his family history and strongly recommends that you do the same.

"Illnesses that are found in the family can be a major clue to what risks there are," he says, adding that a history of cancer is usually well known and not difficult to learn about.

Sharing your family history with your doctor means they can do additional screening sooner, and work to catch symptoms and tumors earlier, which is key in treating and curing cancer.

"This knowledge may also direct patients to genetic testing that can further help to figure out different options to manage the risks," he added.

"Read your mammography results letter. In many states, including Connecticut, we, as radiologists are required to inform the patient whether or not her breast tissue is dense. If your breast tissue is dense, talk to your doctor about whether you need additional tests: a screening ultrasound or possibly even a screening MRI, the latter being a useful complementary screening tool in some women at higher than average risk of developing breast cancer. Please note that screening ultrasounds and screening MRIs do not replace mammography; rather, they are a complement to it," says Liva Andrejeva-Wright, MD, a Yale Medicine radiologist who specializes in breast imaging.

"It is important to know that screening mammograms do not prevent breast cancer. They do help by detecting cancer early in many cases, before it becomes palpable, however, and therefore prevent disease and treatment related morbidity that would have occurred if the cancer was detected later by the patient or her doctor," she added. And to get through this pandemic without catching coronavirus, don't miss this essential list: Most COVID Patients Did This Before Getting Sick.

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Slash Your Cancer Risk in Seconds, Say Cancer Experts | Eat This Not That - Eat This, Not That

Living to be 100 used to be a novelty, so much so that Willard Scott, the Today Show weatherman, would announce your name on air in awe (Al Roker still does). Yet, these days it's not so uncommon to live that long. We're all living longer than ever. The Centers for Disease Control and Prevention currently pegs 78 years of age as the average life expectancy. That's not too shabby considering a century ago people lived to be around 39 (due to an influenza outbreak).

But what if we could push it 25 years more?

Worldwide, there are nearly 500,000 people who have made, or surpassed, the 100-mark, and this number is projected to grow to 3.7 million by 2050. Here, Eat This, Not That! Health rounds-up the latest research that'll not only help you to live to be triple digits, but ensure you're happy doing so. Read onand to ensure your health and the health of others, don't miss these 19 Ways You're Ruining Your Body, Say Health Experts.

Don't down a bottle of Jgermeister in hopes of a long life ahead. But a glass of red wine, by all means. "Our research shows that light-to-moderate drinking might have some protective effects against cardiovascular disease," says Bo Xi, MD, associate professor at the Shandong University School of Public Health in China and the lead author of a study published in the Journal of the American College of Cardiology, "while heavy drinking can lead to death. A delicate balance exists between the beneficial and detrimental."

The Rx: Red wine contains antioxidants, can lower cholesterol, reduces the risk of stroke and increases bone density. Enjoy one to two glasses a day if you wish.

Eating meat less than once a week may increase longevity by 3.6 years, according to a study published in the American Journal of Nutrition. Another 22-year study out of Finland found increased mortality and disease among individuals with higher animal protein intakes.

The Rx: If you must eat meat, opt for leaner proteins (chicken, turkey, lean cuts of beef) and keep off the bacon and sausages since diets heavy in processed meats are linked to higher risk of cancer and heart disease. Otherwise, explore the exciting new world of plant-based nutrition, with a product like Beyond Meat, made with pea protein.

Be mindful of your surroundings, and what you're breathing in. Everything from Benzene (found in gasoline), smoke, and other toxins can lead to cell degeneration and increase mortality rates, studies show.

The Rx: Don't miss this essential list of 100 Ways Your Home Could be Making You Sick.

Olive oil, veggies, fruits, nuts, seafood and a moderate amount of wine and cheesewe've all heard the Mediterranean diet is the secret to a longer life. In fact, numerous studies have linked the diet to improving brain health and function, lower risk of cancer and other diseases.

The Rx: Now it's time you tried it. Eat almonds, hummus, wild salmon, garlic, lemon, quinoa, cauliflower, chia seeds and olives frequently. Eat eggs, Skyr, and chicken moderately. And eat red meat rarely. Avoid entirely the packaged, processed, store-bought items that are loaded with additives.

RELATED: 9 Everyday Habits That Might Lead to Dementia, Say Experts

Gene variants found in centenarians have been linked to their longer lives. A healthy lifestyle can help people live into old age, but these genes help maintain basic maintenance and function of the body's cells in individuals of advanced age, in their 80s and beyond.

The Rx: You can't outrun genetics but you can learn about yours. Consider taking a DNA test, in which you'll learn about your proclivity to certain diseases.

Japan is doing something right! It currently holds the title of longest life span, according to the World Health Organization. This may have something to do with the size of their plates. When it comes to diet, the Japanese tend to eat smaller portionsspecifically the size of a salad plateand don't overstuff themselves. Centenarians studied in Okinawa stop eating when they are 80 percent full. They also tend to live seven years longer than Americans, according to a study, and have fewer cases of heart disease and cancer.

The Rx: Experiment with the 80% rule. Or at the very least, don't keep eating when you feel full.

Don't work so hard; your life depends on it. A Finnish study followed male businessman born between 1919 and 1934, and found that those who didn't sleep enough, were overworked, and didn't take enough time off (i.e. vacation) were 37 percent more likely to die between the years of 1974 and 2004. By 2015, some of the oldest participants, who always took their vacay, reached 81 to 96 years of age.

The Rx: Our current culture rewards non-stop go-and-do work. But at what cost? If you have vacation days, use them to unplug, and be firm with your boss if you must. He'll value your work more if you're alive than dead.

RELATED: The #1 Reason You Could Get Cancer, According to Science

Each hour you binge Netflix, Hulu, HBOthe list goes onafter the age of 25 may cut your life by 22 minutes, according to research out of the University of Queensland, Australia. Those who spent an average of six hours in front of the tube per day were also likely to die five years earlier than those that didn't watch TV at all.

The Rx: There are other reasons to stop clicking "next episode." They can be addictive and eat up your time. (Robert De Niro is currently suing an ex-employee because he watched 55 episodes of Friends in a row.) Enjoy your One Day at a Timeone episode at a time.

A study out of the University of Naples found that too little or too much sleepsleeping less or more than six to eight hours on averageis linked to a 30 percent higher chance of premature death.

The Rx: Seven to eight hours of shuteye is the sweet spot.

RELATED: This Supplement Can Raise Your Heart Attack Risk, Experts Say

Packed with vitamin C and other nutrients, studies have found mustards, also known as Brassicaceae, will keep you around longer, according to researchers.

The Rx: Enojy cabbage, broccoli, cauliflower, kale, radishes, watercress, Brussels sprouts and a few spices like horseradish, wasabi and, yes, white, Indian and black mustard.

Hey, none of us are getting out of this alive, but that's no reason to keep that sour mug. Researchers examined smile intensity among photos of baseball players from the 1950s. Of the players who had died in the years 2006 to 2009, those who were not smiling in those photos lived an average of 72.9 years, while the big smilers lived nearly 80 years. They concluded that there's a clear link between smiling intensity and longevity.

The Rx: Men, stop telling women to smile. It's demeaning and implies they're subservient. However, given the impact on our health (mental and otherwise), we could all stand to turn that frown upside down.

Old dogs can't learn new tricks but you can. Education, coupled with a healthy weight, leads to a longer life expectancy, revealed a study out of the University of Edinburgh, with almost a year added to your life for each year spent studying beyond school.

The Rx: Pull a Dangerfield and go back to schooleven if it's just an herbalism course, knitting class or continuing ed program.

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Avoid certain jobs, some of the deadliest out there, according to the Bureau of Labor Statistics National Census of Fatal Occupational Injuries, if you want to stick around longer. On the flip side, find a job you love. You'll be happier, longer, which can impact you positively long-term.

The Rx: Truck driver, farmers and construction laborers are among the most dangerous, mainly owing to vehicular accidents.

Country life is serene, but the Milken Institute Center for the Future of Aging found that living in a major city can also support longer life spans because of stronger health systems, and more access to learning, arts, culture, and other healthy stimulants.

The Rx: Eat This, Not That! Health is based in New York City and our editors can attest living here indeed makes you feel young, although struggling to afford it might age you. Weigh the fantasy versus reality before any leaps.

Good relationships, more than money or fame, are what keep people happy throughout their lives, a Harvard study revealed. Another study in Personal Relationships looked at 270,000 people in nearly 100 countries with a strong link to better health in older age among those with strong friend and family connections.

The Rx: Send a "friend request" to someone you'd like to be closer toand meet them in person, not just online.

Compared with persons with a normal body mass index (18.5 to 25), those who are underweight, overweight, and obese have an increased risk of death over a 30-year period. Being too underweight, or at the extreme, obese, can impact health significantly over time, show studies.

The Rx: A book like Zero Belly Diet can help you cut dairy, reduce bloat, stay plant-based and be leaner for life.

Stay away from men. That's what centenarian Jessie Gallan, at one time Scotland's oldest woman, credited for her longevity. "They're more trouble than they're worth," she said in an interview before her death in 2015. Granted, Gallan was a tough woman without or without a man. She started working at the age of 13 and spent her 109 years staying fit and having good people in her life but never walked down the aisle.

The Rx: There's no definitive research supporting a link between marriage and longevity one way or the other, although one study found that "current marriage is associated with longer survival. Among the not married categories, having never been married was the strongest predictor of premature mortality." Our advice: Marry the person you want to spend your life with, and give one another room to grow.

If you want to live longer, make sure you and your spouse are happy. A study published by the Association for Psychological Science found that a happy marriage can lead to a longer life.

The Rx: A good marriage is linked to a more active life and healthier habits, overall. How's your relationship?

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As stressful as parenthood gets at times, having kids can actually keep you around longer since it encourages a healthier lifestyleyou're more likely to give up smoking and stay active, shows one study.

The Rx: Don't have children just to live longer. But if you do have or want kids, remember that your habits become theirs. Set the example.

Keep a good pace. Brisk walking will keep your heart healthy and add some years to your life, according to a recent Mayo Clinic study. Researchers reported that women who walked more quickly had a life span of about 87 years compared to 72 years for women who walked slowly. Meanwhile, men who walked quickly had a life span of about 86 years compared to 65 years for men who walked more slowly.

The Rx: "Walking is man's best medicine," said Hippocrates. Get steppin'.

A handful of nuts a day may keep the doctor away, according to Harvard University research, which found that people who crunch some nuts daily lived 20 percent longer than those who didn't.

The Rx: Our favorite is almonds. Besides being an easy go-to snack that you can whip out of your bag during a good ol' 9-5 shift, almonds are also chock-full of essential vitamins and minerals, with vitamin E and biotin being the most predominant. Those nutrients enable your skin to remain smooth and gives your lush hair and strong nails the nutrition they need to flourish.

Don't stopever! The moment you become stagnant, things may go downhill. Stay active. A 2016 study found that elderly people who exercised for just 15 minutes a day, at an intensity level of a brisk walk, had a 22 percent lower risk of early death compared to people who don't exercise.

The Rx: "For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity," reports the Mayo Clinic.

To quote Dr. Nelly of Nellyville: It's getting hot in here. Frequent spicy food consumption is linked to a longer life. Those who eat spicy foods nearly every day have a 14 percent chance of living longer, according to a Harvard study. Capsaicin and other compounds in chili peppers have been linked to fighting cancer, obesity, and more.

The Rx: Sprinkle some cayenne pepper into your eggs every morning, for a one-two punch of protein and spice.

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Researchers at the Carleton University in Canada say that having a sense of purpose may add more years to your life, because of positive relations and emotions and overall well-being.

The Rx: Start small. Rather than ask yourself, "Why am I here? What is my place in the Universe" ask yourself, "What can I do today that will make me feel like I've enriched my life, or the lives of others?"

Yoga can help improve digestion, calm the nervous system, lower blood sugar, and so many other tangible benefits. It's no wonder researchers say it will help increase your overall life span.

The Rx: Get your chaturanga on! There's no doubt a yoga studio near you, with teachers who will welcome first-timers. For long-timers, consider a retreat.

Taking care of your teeth and gums isn't just about preventing cavities or bad breath. The mouth is the gateway to the body's overall health. Not flossing allows plaque to build up, which then turns into tartar that can eventually irritate the gums, which can lead to various infections and disease over time. Researchers followed more than 5,400 people for 18 years and found that those who did not brush their teeth daily had a 22 to 65 percent greater risk of dementia than those who brushed three times a day.

The Rx: The American Dental Association recommends brushing your teeth twice a day. Use fluoride toothpaste, and brush for two minutes.

Coffee is packed with tons of healthy compounds, including antioxidants, which can protect the body against cellular damage that can lead to disease, studies show.

The Rx: Drinking four to five cups daily is also associated with a reduced risk of early death.

This one is pretty self explanatory. An active lifestyle will keep you around longer. Exercising at a moderate level for at least 150 minutes can add on 3.4 years to your life, according to the National Institute of Health.

The Rx: Try one of these 25 Easy Exercises That Boost Your Health Fast. They really work.

Helping others can only make you feel good, and it helps boost overall mental health throughout time, which impacts the body's immunity to fight disease, according to a study published in BMC Public Health.

The Rx: Animal rescue shelters, national parks, Habitat for Humanity, local libraries, political campaigns and the YMCA are a few places that rarely say no to help.

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Studies show sex releases endorphins and hormones in the body, which can help combat feelings of loneliness and depression, keep you physically active, reduce stress relieving, and boost mental wellness.

The Rx: Take this advice seriously. Having sex is one of theSimplest Ways to Avoid a Heart Attack, Say Doctors.

Are there stairs nearby? Good. Use them. The European Society of Cardiology released a study showing how brisk movement, particularly being able to climb three flights quickly, can reduce your risk of early death from cardiovascular and oncologic, and other diseases.

The Rx: Skip the elevators and escalators, and track your steps with a fitness watch, if you need more motivation.

The sweet stuff won't get you far in lifeliterally. Too much sugar is linked to shorter life spans, according to one study. Sugar has even been linked to reprogramming how our genes function. The Centers for Disease Control and Prevention (CDC) reports that about 14% of the daily calories the average Ameican consumes comes from added sugars. And it shows. According to a Population Health Management publication, the number of Americans diagnosed with diabetes increased more than three times between 1990 and 2010. This just so happens to be the same years sugar starting becoming more prevalent in our food.

The Rx: A book like Sugar Free 3 can teach you how to identify added sugarsand how to give them up.

Get in touch with your spiritual side. People who attend religious services, or have some spiritual connection, typically experience lower levels of anxiety, depression, have lower blood pressure, and are generally in better health. An 18-year study published in PLOS One found that regular service attendance was linked to reductions in the body's stress responses, and worshippers were 55 percent less likely to die.

The Rx: You read that right: 55 percent less likely to die. Start by defining what spirituality means to you, and then see if there's a community that supports that common interest.

If you're not connected to a particular religion, you can still find your spiritual balance through meditation. Not only does it improve mental health, but meditating has been linked to a lower risk of cancer and other diseases, according to a study from the University of California-Davis, which found that regular meditation produces higher levels of telomerase, an enzyme that helps lengthen the telomeres in our chromosomes, which impact aging.

The Rx: Apps like Insight Timer, Headspace and Calm have taken meditating mainstream; try one. One of our favorite apps is 10% Happier, from ABC News man-turned-meditator Dan Harris.

If you know how to laugh at things, you'll live longer. A 15-year study out of Norway assessed the link between a sense of humor and mortality rates among 53,556 men and women and found that women who had a good sense of humor lived longer, despite illnesses, including cardiovascular disease; cheerful men faired just as well with laughter protecting them from infection.

The Rx: We've been obsessed with the funniest lines from HBO's Successionand aren't even sure it's a comedy!

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Want to live to 85 or longer? Optimistic thinking can add years on to your life, say researchers at Boston University School of Medicine. Optimistic people can better regulate emotions so we can bounce back from stressors and difficulties more effectively.

The Rx: Technically, the glass is always half full. The other half is air.

Creativity keeps the brain healthy and may decrease mortality rates. Researchers agree. Creative people just tend to live longer.

The Rx: Remember this, if something's blocking you: You don't have to be "creative" to create.

Be good to yourself. Self compassion goes a long way, say researchers. It's associated with better moods, can improve body image, and is linked to happiness, optimism, wisdom, personal initiative, and more. Overall, it improves our entire mental health, which keeps our body more resilient to stress and illnesses.

The Rx: Did we mention we love that thing you said today? So smart! So funny! So wise.

People who eat fiber-rich foods, including some good 'ole oatmeal or porridge, cut their risk of dying from cardiovascular, infectious, and respiratory diseases by 24 to 56 percent in men and by 34 percent to 59 percent in women, shows one study.

The Rx: Buy "regular" oatmeal and add berries for sweetness. Anything else may be loaded with dangerous added sugars.

Owning a dog is linked to a longer life, according to researchers out of Uppsala University in Sweden, who reviewed national registry records of 3.4. million men and women, ages 40 to 80.

If you're a cat person, you'll get some extra years from kitties as well. A study by the Minnesota Stroke Institute found that people who owned cats were 30 percent less likely to suffer a heart attack.

The Rx: We mentioned volunteering at the ASPCA. If you feel truly capable of caring for a pet, discuss taking one home. We like these questions from Nylabone:

Get back to basics with food. Those who incorporate more whole grains, vegetables, fruits, and fish and limiting too much sodium, unhealthy fats, excess red meat, sugar, and processed foods, improved their overall health and life expectancy.

The Rx: For the web's #1 nutrition resource, and to make the right food choice every time, head to Eat This, Not That!

Does longevity run in your family? Dig deeper into your family history, including lifestyle habits, illnesses, deaths, and beyond. It may help us tap into how long we ultimately have here.

The Rx: Put together a family treewith dates of birth, death, and causes.

Tea contains flavonoids, a compound that works to boost health. One study found that 88 percent of women were 40 percent more likely to live longer because they drank two cups of tea per day.

The Rx: Go green. The most potent catechin in green tea is EGCG, the powerhouse compound that's responsible for most of green tea's weight loss properties. In addition to revving your metabolism and boosting the breakdown of fat, EGCG can also block the formation of new fat cells.

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Simple Ways to Never Age, According to Experts | Eat This Not That - Eat This, Not That