These 11 Habits Make You More Likely To Die Early

Life is undoubtedly short, and humans are constantly looking for ways to extend their lifespans. According to the Centers for Disease Control and Prevention (CDC), the average life expectancy for a U.S. adult is 77.5 years, as of data from 2022. Females also tend to live longer than males, at 74.8 and 80.2 years, respectively. But in addition to life-prolonging initiatives, perhaps another consideration is to evaluate some of your daily habits to see if they might be contributing to a shortened life.

Your overall lifestyle is the key to living as long as possible. While there are certain things completely out of your control, such as genetic characteristics or accidents, certain lifestyle habits are generally recognized as factors you can control. In fact, it is possible for many adults to live to 90 years old or longer with a healthy lifestyle. A lot of this entails getting rid of bad habits, such as those involving your diet, activity levels, sleep, and more.

Sitting is unfortunately a large part of a typical American lifestyle due to a combination of desk work, commuting, and entertainment via electronic devices. Regular physical activity is beneficial for all parts of the body, but the cardiovascular system is especially important where exercise is involved. According to the CDC, heart disease is the leading cause of death in the U.S., and it killed an estimated 702,880 people in 2022 alone. Not getting enough exercise is just one contributor to poor heart health.

While you may already have heard that too much sitting is bad for your health, such statistics can still be disheartening. However, there are things you can do to change this. The general minimum recommendation is 30 minutes of moderate activity on most days of the week. Try to incorporate aerobic activities you enjoy, such as walking, biking, or swimming. Doing so will not only strengthen your heart, but you may also subsequently reduce your risk of a future heart attack and coronary heart disease. 

Exercising can prevent premature death, but research suggests the types of beneficial workouts go beyond just aerobics. It turns out that strength-training exercises, such as resistance or weight-lifting workouts, can also help you live longer. Most people benefit when strength training is used as a complement to aerobic exercise. According to one study published in the British Journal of Sports Medicine, both types of exercises were associated with a reduced risk of heart disease and related deaths for the majority of the 99,713 adult participants. (Interestingly though, researchers found the combination had no impact on cancer-related deaths.)

Before you sign up for a gym membership or dust off your old weight machine, though, it can be helpful to have a plan for incorporating strength training into your routine. In terms of frequency, the aforementioned study noted that participants gained heart-healthy benefits from one to two weightlifting workouts per week. Strength training over two non-consecutive days per week is considered a good starting goal for overall health and reduced risk of premature death. Also, know that you're also not limited to weight machines and dumbbells. You can prevent boredom by mixing up your routine with other activities that build muscle, including gardening, resistance bands, and bodyweight exercises. 

Sleep is an activity that often eludes many adults, and unfortunately, it's sometimes regarded as a luxury. But despite much of the progress we have made, there are certain things in human biology we cannot escape — this includes basic necessities like sleep. Research suggests that sleeping less than six hours per night can increase the risk of chronic illness and shorten your lifespan. Among these include heart disease and diabetes. Some studies even indicate that too little sleep can increase your risk of dementia as an older adult. 

On the flipside, sleeping too much can also increase the risk of premature death as well as heart disease and diabetes. Researchers hypothesize sleeping too much can translate to too little daytime activity, which can increase your risk of heart disease and other chronic illnesses. Sleeping too much could also be associated with an undiagnosed health condition or depression. As one review from the journal Sleep points out, both too little and too much sleep are associated with an increased risk of premature death. While the amount of sleep you really need can still be highly individual, the authors note that sleeping between six and eight hours consistently every night is best for your health.

Stress is a normal response from time to time, and that alone will not lead to a premature death. However, research shows that chronic stress can increase your risk of diseases that can subsequently shorten your lifespan, such as anxiety and heart disease. This may be related to an influx of stress hormones, such as adrenaline and cortisol. When these are left elevated in the long-term, you may be at an increased risk of high blood pressure. Stress hormones can also narrow the arteries in your heart. Additionally, a 2022 cohort study published in The Lancet found an association between stress disorders and risk of premature death. The authors believe co-morbidities such as poor diet, smoking, and autoimmune diseases could also contribute. Another study published in JAMA Psychiatry in 2020 estimated that severe anxiety and depression increased the chances of premature death by up to 134%.

Needless to say, stress management will not only help you feel better on a regular basis, but it could also potentially save your life. Experts recommend relaxing activities that can decrease stress hormones. Yoga and deep breathing exercises can help accomplish these goals, and they can even help boost your heart health. A healthy lifestyle, positive attitude, setting boundaries, and pursuing hobbies can also decrease stress on a regular basis. 

As we get older, work and family commitments can mean less time for hanging out with friends. It can be difficult finding time to maintain a social schedule, but research shows that chronic loneliness and overall isolation are both risk factors for premature death. One review published in Perspectives on Psychological Science also found that not only did loneliness increase the risk of premature death, but so did the mere perception of being lonely. The authors found the risk factor as large as 32% across studies gathered between 1980 and 2014. Other research suggests chronic loneliness could increase the risk of cardiovascular disease and related death (via BMC Medicine). 

If you can't remember the last time you talked with your friends or relatives, it may be time to set a coffee date with them. Phone calls can also help rekindle connections. It can also be helpful to meet new people on a regular basis to help stave off feelings of loneliness and isolation. You can try volunteering, talking with neighbors, or attending a local event. 

While smoking has long been known to have negative effects on the lungs, researchers have confirmed that the average life expectancy of someone who smokes is about 10 years shorter compared to that of a non-smoker. Furthermore, tobacco use is considered the number one cause of preventable death, per the CDC. A 2024 editorial published in the New England Journal of Medicine also had a dire warning for the 1.1 billion people who smoke worldwide. Here, the authors reiterated that between 50% and 70% of them will die of tobacco-related deaths.

The dangers of smoking can translate to more than possible lung cancer development. It's associated with a number of health problems that can increase your risk of premature death. Among these are other cancers, coronary heart disease, and chronic obstructive pulmonary disease (COPD). Despite these grim facts though, it's possible to reduce the risk of premature death from smoking. The younger you quit smoking, the lower your risk of dying becomes.

Alcohol consumption has perhaps some of the most mixed messages about your health, especially when concerning red wine. While fewer adults in the U.S. consume alcohol compared with some previous decades, a 2023 Gallup Poll found that 62% regularly drink. However, this all comes at a cost. Drinking alcohol is linked with an increased risk of heart disease, liver disease, cancers, and accidents. Current estimates even say that heavy drinking can shorten your lifespan by several years. Specifically, more than 25 drinks per week is associated with losing between four to five years from your life.

For years, adults were also told that moderate red wine consumption might offer some health benefits. This is thanks to resveratrol, a type of polyphenol that may have protective benefits for your heart. However, such benefits are only seen in moderate drinkers, and it's not clear if everyone would benefit from drinking red wine. The best approach is to talk with a doctor about whether alcohol is safe for you in moderation, and to not start drinking to reap possible benefits of resveratrol.

Weight loss is a common health goal, with an estimated 45% of adults in the U.S. trying a new diet every year. However, many of the selected diets are often too restrictive, causing people to not stay on them for very long. The result is many people gaining weight back, and in some cases, weighing more than they did before starting the diet in the first place. People with this experience eventually try a different restrictive diet, but then get into the same cycle. This back-and-forth process is known as "yo-yo dieting," and it can pose even greater risks. Cycles of restrictive dieting and subsequent weight gain lead to muscle loss, and can also increase your risk of chronic diseases, such as liver disease and heart disease. Additional research also found that people who experienced weight fluctuations — as well as constant changes in blood sugar, blood pressure, and cholesterol — were up to 40% more likely to have a stroke or heart attack.

Such effects of yo-yo dieting can be disheartening for someone looking to lose weight to improve their overall health. As with other aspects in life, it appears gradual results are key to long-term success. Researchers have found that people may be more successful with weight loss over the long-term when they focus on fiber-rich foods, add in exercise and strength training, and eat when they're hungry. By avoiding yo-yo dieting, you may possibly decrease your risk of premature death associated with metabolic changes and chronic diseases. 

Artificial sweeteners became more popular during the early 21st century as ways to satisfy your sweet tooth without all the calories of refined sugar. These sweeteners are still beneficial in small quantities as replacements for sugar, especially if you have diabetes. While research shows mixed links between artificial sweeteners and cancer, there may be a host of other health problems depending on the type consumed. These include cardiovascular disease and stroke, as well as gut problems such as bloating and gas. 

If you're confused about the pros and cons of both natural sugar and artifical sweeteners, you're not alone. To err on the side of caution, it may be best to enjoy them in small amounts and on an occasional basis only. While artificial sweeteners aren't directly linked to mortality, some of the associated diseases can be deadly, including heart disease, stroke, and obesity. In fact, the World Health Organization no longer recommends that people consume artificial sweeteners as part of any plan to lose weight.

While research is still ongoing about the adverse health effects of things like artificial sweeteners, the science about the effect of too much sodium on your health is more solid. In fact, a high sodium intake is linked with numerous health conditions that may shorten your lifespan, including heart disease, kidney disease, and GI cancers. Shockingly, while the recommended daily maximum intake of sodium is between 1,500 and 2,300 mg, the World Health Organization estimates the average adult consumes 4,310 mg per day! They also report that 1.89 million deaths are directly connected with excess sodium consumption every year.

In a world where convenience matters, you might rely on prepared, frozen, and fast foods. Unfortunately, besides table salt, these are some of the most common sources of dietary sodium. Deli meats, soups, and pasta sauces are also sneaky sources that can contribute to your daily sodium intake. You can help decrease sodium in your diet by cooking at home with whole foods when you can, and using spices and herbs in lieu of table salt. Doing so will not only help lower your blood pressure if you currently have hypertension and prevent other potentially deadly diseases, but eating less sodium also helps prevent high blood pressure in the first place. 

While only occurring once a year, it can be difficult finding the time to commit to an annual physical with your primary care doctor. What's more, if you do not have health insurance, it can be difficult justifying spending the money on a visit if you don't necessarily feel unwell. A 2018 survey from the University of Chicago found that 40% of adults skipped medical care due to costs. Despite these valid concerns, an annual physical could possibly save your life.

During a yearly physical, a doctor will check your blood pressure and order blood tests that can check for abnormalities with glucose, blood cholesterol, liver function, and blood cells. They can also listen to your heart and lungs, perform cancer screenings and an abdominal exam, and order any follow-up labs and imaging tests. Depending on their findings, they may prescribe potentially life-saving treatments for any problems that are found. For context, the CDC says that some of the most common causes of death include heart disease, cancer, diabetes, liver disease, and chronic lower respiratory diseases, such as asthma and COPD. Early signs of all of these conditions may be found during an annual physical.