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Eight habits that could help people live more than 20 years longer have been identified by researchers. While it’s long been known that certain lifestyle factors can influence lifespan, the American study isolated the eight factors that have the biggest impact – being physically active, being free from opioid addiction, not smoking, managing stress, having a good diet, not regularly binge drinking, having good sleep hygiene, and having positive social relationships. The research was presented at Nutrition 2023, the annual meeting of the American Society for Nutrition, and used data from 719,147 people enrolled in the Veterans Affairs Million Veteran Program. It found low physical activity, opioid use and smoking were associated with around a 30-45% higher risk of death, while stress, binge drinking, poor diet, and poor sleep hygiene were each associated with around a 20% increase, and lack of positive social relationships was linked with a 5% increased risk of dying. Men who had all eight habits at age 40 were predicted to live an average 24 years longer than men with none of the habits, according to the findings, and women with all eight habits in middle age were predicted to live an extra 21 years, compared with women with none of the habits. Xuan-Mai Nguyen, health science specialist at the Department of Veterans Affairs, said: “We were really surprised by just how much could be gained with the adoption of one, two, three, or all eight lifestyle factors. Our research findings suggest that adopting a healthy lifestyle is important for both public health and personal wellness. The earlier the better, but even if you only make a small change in your 40s, 50s, or 60s, it still is beneficial.” The researchers say the findings highlight how lifestyle factors contribute to chronic diseases such as type 2 diabetes and heart disease, which are associated with premature disability and death. How to embrace the eight healthy habits Inspired to give your own lifestyle a boost? “If making these small but mighty adjustments could help you to live for an extra 20 years, maybe it’s time to make those changes,” says life and wellbeing coach, Natalie Trice. She shares the following insights and tips… 1. Do more exerciseRegular exercise can help prevent a wide range of major diseases – plus it’s great for keeping stress levels in check. “Going for a walk, having a swim, running with friends, even just a good old dance-off in the kitchen can get your heartbeat up and those feel-good endorphins pumping – so get your trainers on and start moving,” says Trice. 2. Manage stressTrice suggests adopting simple stress-busting practices such as mindfulness meditation, and enjoying hobbies and sports. “These can profoundly impact overall wellbeing, as you bring your stress levels down,” she says. “This isn’t about pretending everything’s great, but rather looking at easy habits you can adopt that will take down the stress, which can lead to anxiety and burnout.” 3. Don’t smoke Quitting smoking is an essential step in improving health and potentially adding years to your life. Trice points out that while some people may think reaching for a cigarette takes the edge off their stress, there are healthier ways to cope. “Maybe going running or taking up yoga could be the release and focus you need, and one that will help you live longer, smell fresher and feel better,” she suggests. “Also, with the cost of cigarettes going up all the time, giving up will free up cash for the things in life that really need to be paid for.”If you are struggling to quit smoking, talk to your GP about options available to help. 4. Don’t binge drink“By cutting down on booze, you’re doing your body and brain a massive favour,” says Trice. “Drinking every night will impact your body and could affect your sleep and work performance. Enjoy life, but if you want to enjoy it for longer, then keep tabs on your drinking.” Official guidelines suggest drinking no more than 14 units of alcohol a week (equivalent to six medium glasses of wine of six pints of beer), spread across at least three days. 5. Eat healthily Generally speaking, a balanced diet that’s rich in fibre, whole grains, fruit and veg and lean protein, with heavily processed and sugary foods kept to a minimum, is linked with better health. “We all know about eating five-a-day but doing this can be tough if you’re busy with family and work. If you can start to do this, you’ll feel better,” says Trice. “Focus on eating regularly and thinking about what you put in your body, so that it works for you, not against you.” 6. Don’t take drugsRecreational drugs can harm health in a number of ways. Trice suggests those affected start by speaking to a trusted friend or their GP, and “look at the support which could not only extend your life, but save it”. 7. Try to get good sleep Trice says: “It’s vital that we look at getting a decent night’s sleep, as this can help you feel so much better. Making sure you have a sleep routine in place can be helpful and can be as easy as having no screens in the bedroom, having a bath or shower before you hit the sack, as well as making sure the temperature is right and you have curtains to keep the light out in the mornings.” 8. Nurture positive social relationshipsTrice observes: “If you’re able to nurture a supportive network of friends, colleagues and family, this can lead to improved mental and emotional wellbeing and a longer life.” Lacking social connections? Look at local volunteering opportunities and community walks and groups. Making friends can take time, but even finding ways to regularly spend time and interact with others can help. 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It was billed as the glistening jewel in Formula 1’s crown. In all but name, this was the new Monaco. But the biggest race on the sport’s 2023 calendar – the inaugural Las Vegas Grand Prix on the streets of Sin City – descended into a total disaster on opening night. Even for the entertainment capital of the world, nobody could have conjured up this story of incompetence. Make no mistake: this was a shambles. A complete and utter shambles. What started with Carlos Sainz’s car substantially damaged by a loose water valve cover just after 8:30pm on Thursday night ended at 4am on Friday morning in front of empty grandstands, with fans instructed at 1:30am to head for the exits. Put out of their misery, they trudged home having seen just eight minutes of cars on track. For two men with their heads exhaustingly bowed downwards on a fan zone table, it was finally home time. A refund must surely be imminent. F1, so we were told, had left no stone unturned in preparation for this racing extravaganza. A new $500m pit building was built. Unlike their previous forgettable experience in Vegas back in the 1980s, they had cajoled all the major casinos and hotels into a favourable position. The third of three races in the United States this year, the Netflix-inspired American audience waited eagerly for action to commence. But for all the relentless marketing, self-promotion and hype, the fundamental basics of the sport were ruefully ignored here. A day on from an opening ceremony which made three-time world champion Max Verstappen feel like a “clown”, confusion immediately reigned when Sainz pulled his Ferrari car over on the Vegas strip, eight minutes into the first of two practice sessions scheduled. Yet replays quickly showed that the Spaniard had not made a mistake. He had instead run over a loose manhole cover, triggering a complete failure of the engine. The floor of the car was also badly damaged and, frankly, he was lucky the car did not spear off into the wall. With safety coming first – and every drain cover now needing to be double-checked on the strip section of the circuit – the session was cancelled. To add salt to the wounds, Sainz was later given a time penalty due to taking a new gearbox as a result of the incident. Sometimes, common sense fails to prevail. Usually so softly spoken, Ferrari boss Fred Vasseur was livid with F1 and labelled the farcical start to proceedings as “unacceptable” in an exquisitely timed team principals’ press conference. Sat next to him was Mercedes chief Toto Wolff, who took the opposite view and hit the roof when asked if the evening’s events represented a “black eye” for F1. “It’s completely ridiculous,” he said. “How can you even dare talk bad about an event that sets the new standards to everything?” Really, Toto? New standards? With a second one-hour practice session scheduled for midnight, the updates coming through were inadequately sparse. Every hour was amateur hour. Spectators who had paid thousands of dollars to experience night one in Vegas were left in the dark. Would we have any cars on track? The answer was yes – but there would be no fans to see it. Following delay after delay, a start time of 2:30am was eventually pencilled in. But an hour earlier, fans were told over the tannoy to leave owing to “logistical considerations.” In reality, staff had to depart in order to return for their scheduled start time later on Friday – meaning the fans were given their marching orders too. So the obvious question begs: why on earth was that decision not made sooner? By the time cars entered the track, manholes suitably covered, there was an eerie emptiness on the terraces. For an event anticipated to attract 100,000 people a day, it felt like the pandemic once again. It did not matter that Charles Leclerc was fastest; what mattered was that by the time the day finally concluded, nobody really cared. All in all, it represents a mighty old screw-up from Formula 1. Verstappen said on Wednesday the whole event felt like “99% show, 1% sporting event” and on this evidence it is hard not to agree with him. The start times were late enough before it alienated an entire American audience eager for some sleep. There are some serious lessons to be learned. And looking ahead to two more days, as team personnel and reporters alike trundle home with glimpses of the sun on the horizon, it may well take something special to reinvigorate proceedings this weekend. It is recoverable – it has to be, given the investment made here. But let there be no doubt: with the eyes of the world on F1 and the bright lights of Vegas, they dropped the ball tonight. This morning. Whatever the time is. Read More Carlos Sainz handed ‘ridiculous’ penalty after drain cover crash at Las Vegas GP Las Vegas GP resumes in front of empty stands as fans sent home at 1:30am Ferrari team boss fumes over damage to Sainz car: ‘Just unacceptable’ Jacques Villeneuve becomes first F1 driver to get married in paddock at Las Vegas GP Five times a manhole cover stopped F1 in its tracks Watch: Sainz hits loose drain cover on Las Vegas track as F1 practice turns to chaos

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