Scientific studies have proven the effectiveness of a set of habits that will make a human life long and healthy, what is it?

Sarah Romero, in a report published in the Spanish magazine Moi Intricente, says the latest World Health Organization (WHO) report suggests that life expectancy has risen by five years, but data show inequality in access to health services among countries around the world.

Life expectancy also increased between 2000 and 2015, the fastest increase since 1960. The African Region of the World Health Organization (WHO) has experienced the largest increase in life expectancy thanks to child care, malaria control and access to HIV treatments.

The average life expectancy has increased from 9.4 years to 60 years in the African region. Although positive indicators have been recorded at the global level, disparities between countries persist today.

With regard to children, the WHO report has shown that life expectancy for these children depends mainly on the country of birth. For example, the life expectancy of newborns in 29 high-income countries is 80 years or more, while the life expectancy of newborns in 22 countries in sub-Saharan Africa is less than 60 years.

The author noted that many people believe that life expectancy is largely determined by genetics. But genes play a small and modest role on the issue of increasing life expectancy.

In contrast, environmental factors such as place of birth, diet and lifestyle are key elements in determining the increase in life expectancy.

Here are nine habits that science has proven effective in making man live a whole century:

Avoid overeating
Animal studies suggest that reducing calorie consumption by 10% to 50% may increase life expectancy.

Studies of long-lived humans have found close links between eating low-calorie foods and longevity, especially as they make them less susceptible to disease. Controlling the number of calories consumed can help reduce body weight and abdominal fat, and we know that both cases are associated with shorter life.

Conversely, long-term calorie intake is often unsustainable and can cause negative side effects, such as hunger, hypothermia and decreased libido. In fact, it has not yet been determined whether reducing calories contributes to delaying old age or prolonging life. Overall, reducing calories helps us live longer and protects us from disease. However, more research is needed on humans in this matter.

Eat more nuts
Walnuts are among the most important food sources. Walnuts are rich in protein, fiber and antioxidants, and an important source of many vitamins and minerals such as copper, magnesium, potassium, folate and vitamins B6 and E. Moreover, many studies have proven that walnuts play a key role in the fight against heart disease, hypertension, infections, diabetes, metabolic syndrome, abdominal fat levels and even some forms of cancer.

One study found that people who ate walnuts at least three times a week were 39 percent less likely to die prematurely. Two studies of more than 350,000 people noted that people who ate walnuts were at a reduced risk of dying from 4% to 27%.

3. Reduce meat intake
Some research suggests that increased meat consumption increases the risk of premature death and disease. In contrast, other studies have confirmed that there are no close links between the incidence of certain diseases and eating meat. Processed meat is perhaps the main cause of these diseases. It is very likely that eating many plant foods benefits health and prolongs human life.

4. Maintain physical activity
Physical activity contributes to maintaining health and prolonging human life. Walking for at least 15 minutes a day can help us achieve many benefits, including adding three more years to our lives, which reduces the risk of premature death by 4%. A recent study concluded that the risk of premature death decreased by 22% in people exercising, although the duration of exercise did not exceed the recommended 150 minutes per week.

5 - stop smoking
Smoking strongly causes diseases that lead to premature death. Smokers lose up to ten years of age and are more likely to die early than those who never smoke cigarettes. Quitting smoking at the age of 35 may extend life by 8.5 years. Stopping smoking at age 60 may increase by 3.7 years.

6. Make your happiness a priority
A sense of happiness is one of the factors that help prolong human life. In fact, the incidence of premature death in happy people decreases by 3.7%, during a five-year study.

Avoid chronic stress and anxiety
The author noted that chronic stress and anxiety can influence prolonging human life. For example, women with stress or anxiety are more likely to die from heart disease, stroke or lung cancer. Similarly, the risk of premature death is three times higher in men who are anxious or stressed than their more relaxed counterparts.

8 - Leave the pessimism
Studies show that pessimistic individuals are at 42% risk of premature death, compared to the most optimistic. Therefore, laughter and a positive outlook on life can reduce stress and possibly prolong life.

9 - Make your conscience always alive
According to data from a study of 1,500 men and women of old age, those who consider themselves disciplined and organized live 11% longer than their less conscientious counterparts.

Conscientious people are also less likely to have low blood pressure and other psychological problems, along with a lower risk of diabetes and heart or joint problems.