More of us are living until we are well into our 80s – in Hong Kong in 2021, men’s life expectancy was 83.2 years and women’s 87.9 years. But that does not mean we are healthy – or that we are even living a good life.

Health and medical experts say that by adopting better habits and taking control of our mental and physical well-being, we not only stand a better chance of staving off potentially life-shortening illnesses, but are also more likely to feel better, and function better and more independently, as we age.

In the new year, introduce these habits to your lifestyle if you have not done so already, to gift yourself a longer, healthier life.

1. Eat more plant foods

Veganuary – an annual challenge encouraging people to go vegan for a month – happens in January, and there is no better time to remind ourselves of the benefits of adopting a plant-based diet.

Eating a diet of mostly plants has been proven to reduce our risk of chronic illnesses such as heart disease, diabetes, obesity and certain types of cancer, says dietitian Dr Anna Herby, the nutrition education programme manager at the Physicians Committee for Responsible Medicine in the United States.

“There’s actually a dose-response relationship between fruit and vegetable intake and longevity,” she says. “Eating around four to five servings of fruits and veggies each day is associated with an extra three to four years of life.

“Plant-based foods including fruits, vegetables, whole grains and legumes provide anti-inflammatory nutrients, antioxidants and fibre, which all help to keep cells in the body functioning optimally.

“Additionally, these foods are free of cholesterol and very low in saturated fat. Heart disease, which is responsible for one in five deaths each year, can actually be reversed on a low-fat, plant-based diet.”

A hormone called FGF21 is strongly associated with longevity, Herby says. Having higher levels of this hormone has a lot to do with what you eat.

High-fibre carbohydrates like beans and whole grains will have a beneficial effect on gut bacteria, which in turn leads to higher FGF21 levels, while a high-protein diet will reduce FGF21 levels.

A diet rich in fruit, vegetables, grains and legumes may also reduce the risk of cognitive decline, such as Alzheimer’s disease, by almost half, allowing people to live longer, better lives, she says.

2. Get regular health screenings

Regular check-ups may detect life-shortening illnesses in the early stages, enabling patients to learn how to change their lifestyle to reverse the conditions or prevent further complications, says Dr Lily Wong, a family doctor at The London Medical Clinic in Hong Kong.

Health screenings also give doctors the opportunity to assess their patients’ mental health, which is key, since our mental and physical well-being are interconnected.

“Women should consider having their first Pap test [a method of cervical screening] at age 21 if they have been sexually active. The frequency of the screening depends on the woman’s risk and what her doctor suggests.

“Women should also be taught how to self-examine their breasts and start getting mammograms at age 40 to establish a baseline. Frequency of the mammograms depends on their risk of developing breast cancer,” Wong says.

From age 50, men are at a higher risk of developing prostate cancer. They can be screened by getting a prostate exam and getting cancer blood tests with scans.

Colon cancer is one of the fastest-growing cancers but it is treatable if detected early, Wong adds.

In our later years, our risk of developing ischemic heart disease – also called coronary heart disease – increases. Assessing body mass index, blood pressure and cholesterol and glucose levels is important, so doctors can advise us to make lifestyle changes and prescribe medication if necessary.

Have eye exams at least every two years once you reach 40, Wong says, as they may reveal medical issues such as diabetes and high blood pressure. Schedule dental cleanings and check-ups every six months, as poor oral hygiene can lead to medical problems.

3. Be optimistic

Researchers at Harvard University in the US have found a link between higher levels of optimism and living longer – beyond 90 – in women across racial and ethnic groups.

The study, published in June 2022 in the Journal of the American Geriatrics Society, tracked nearly 160,000 women aged 50 to 79 for 26 years.

At the start, the women completed a self-report measure of optimism; those with the highest scores were categorised as optimists, while those with the lowest scores were categorised as pessimists.

In 2019, the researchers followed up with participants who were still living. The women with the highest levels of optimism were more likely to live longer and also more likely than the pessimists to live into their 90s.

The results held even after other factors known to predict a long life, such as education level, economic status and ethnicity, were taken into account.

While it is unclear if the same is true for men, other studies that looked at both men and women, such as one published in 2019 in the journal PNAS, found that people who were highly optimistic had a lifespan that was 11 to 15 per cent longer than people who were less optimistic.

4. Enjoy sufficient quality sleep

According to Hong Kong-based psychologist Dr Adrian Low, getting quality sleep every night helps improve brain performance, mood and health, strengthens the heart and immune system, maximises athletic performance, and makes it easier to lose excess weight or keep our weight stable by helping to regulate appetite and body fat levels.

Chronic sleep deprivation may increase the risk of developing high blood pressure, heart disease, heart attack, stroke, obesity, dementia, inflammation, depression and hypertension – all serious conditions that can potentially shorten life.

Adults need seven to nine hours of sleep every night, Low says.

To set yourself up to reach this goal, start a relaxing bedtime ritual, such as taking a hot shower, reading, listening to calming music, praying or doing breathing exercises, he recommends. Go to sleep and wake up at the same time every day and avoid alcohol and caffeine close to bedtime.

5. Move more often

Regular physical activity – that is, 150 minutes of moderate or 75 minutes of vigorous activity weekly – helps keep weight stable, improves mood and energy levels, and reduces the risk of developing major conditions like cancer, diabetes and cardiovascular disease.

Now science has found that doing more than this recommended amount can help us live longer, too.

A study, published in July 2022 in Circulation, looked at more than 100,000 participants over 30 years. Those who did two to four times the recommended amount of physical activity enjoyed a significantly reduced risk of early mortality.

Researchers defined moderate physical activity as walking, low-intensity exercise and strength training; vigorous was defined as cycling, running and swimming.

If you only have time to exercise on weekends, another study, published in July 2022 in JAMA Internal Medicine, found that exercising for 150 minutes over a two-day session offered similar longevity benefits.

6. Keep stress in check

Chronic stress does not just impact our thoughts, feelings and behaviour; it can also affect our physical health, says Low.

“Chronic stress is stress you experience over an extended period. It can cause fatigue and irritability and also make it hard for you to function optimally,” Low says.

“Plus, it may increase your risk of developing serious medical conditions like high blood pressure, heart disease and diabetes, and weaken your immune system, which may cause you to fall sick more often.”

Headaches, muscle tension, chest pain, fatigue, stomach upset, changes in libido and insomnia are chronic stress symptoms. You may also feel anxious, overwhelmed or depressed. Your behaviour may change – you may overeat or undereat, abuse drugs and/or alcohol, exercise less or withdraw from others.

To manage stress, Low suggests getting regular physical activity, practising relaxation techniques like deep breathing, yoga or tai chi – and maintaining a sense of humour.