Medical Minute: Scientifically-Proven Steps To Extend Your Life

There are a few scientifically proven steps you can take, starting today, to help extend your life.

The average life expectancy for someone born in the U.S. is 79 years. A century ago, that number was closer to 54. We've learned a lot about what can help us reach 70, 80, 90, and even 100.

Common advice includes not smoking, drinking alcohol in moderation, eating healthy, and exercising. While that may seem broad, here are five specific, science-backed actions you can take today that could add a decade or more to your life.

Take the Stairs: A new study from Tulane University found that taking at least 50 steps up the stairs each day could reduce your risk of heart disease by 20 percent. “You don't need to go to the gym. You can do this every day,” a researcher said.

Diet Matters: A study analyzing almost half a million people found that switching from soda and processed meats to whole grains, nuts, fruits, veggies, and fish added an average of 10 years to life expectancy.

Skip the Salt: For the first time, salt intake has been linked to a higher risk of developing type 2 diabetes. “Adding salt to food is a behavior variable, it is an eating behavior,” researchers noted. Salt may encourage larger portions, increasing risks of obesity and inflammation.

Manage Stress: Reducing stress can lower your risk of early death by 22 percent. Effective ways to manage stress include keeping a daily routine, limiting screen time, staying connected with others, and getting a good night’s sleep—defined as seven to nine uninterrupted hours.

Genes vs. Lifestyle: According to the New England Centenarian Study, genes account for less than one-third of your chances of surviving to age 85. The rest depends on your lifestyle choices.