You've probably heard someone say they want to live to 100, but have you ever wondered how good the odds truly are? Life expectancy, or the average number of years a person can expect to live, is influenced by far more than just genetics. From the choices you make every day to the quality of health care you receive, understanding what affects your lifespan will empower you to take control of your well-being and add quality years to your life.

What Is Life Expectancy?

Life expectancy is a statistical measure that estimates how many years a person at a certain age can expect to live based on current mortality rates. According to the CDC, life expectancy in the United States increased to 78.4 years in 2023, up from 77.5 years in 2022. This represents crucial progress after pandemic-related declines.

It's important to understand that life expectancy is an average—some people will live longer, others shorter. The number also changes based on your current age. For example, someone who reaches age 65 has already survived childhood and young adulthood risks, so their remaining life expectancy is different from what it was at birth.

Healthy Habits, Long Lives

Research published by the National Institutes of Health shows that healthy lifestyle factors can add more than a decade to your life. Women who adopted five healthy habits—never smoking, maintaining a healthy weight, exercising regularly, eating a nutritious diet, and drinking alcohol in moderation—lived an average of 14 years longer than those who didn't follow any of these practices. For men, the difference was 12 years.

Here’s why these habits are so important:

• Not smoking — Avoiding tobacco is one of the single most important factors for longevity. Lung cancer is among the deadliest forms of cancer, responsible for around 124,000 American deaths in 2024.
• Maintaining a healthy weight — Keeping your body mass index (BMI) in a healthy range reduces the risk of serious complications like diabetes or heart disease.
• Regular physical activity — Aim for of moderate intensity exercise, like brisk walking, 30 minutes a day 5 days a week. Consistent exercise helps lower the risk of deadly diseases in addition to improving mood and lowering stress.
• Eating a nutritious diet — Focus on fruits, vegetables, whole grains, and lean proteins. From lowering the risk of heart disease and cancer to boosting brain health, there’s plenty of good reasons to eat well.
• Moderate alcohol consumption — If you drink, doing so in moderation is key. Too much alcohol can lead to liver damage, poor brain function, and other health risks.

Leading Causes of Death

Understanding what causes premature death can help you take preventive action. According to CDC mortality data, the top causes of death in 2023 were heart disease, cancer, and unintentional injuries. Many of these deaths are preventable through lifestyle changes and regular health care.

The good news is that death rates decreased for nine of the 10 leading causes of death from 2022 to 2023, including significant drops in deaths from heart disease, diabetes, and Alzheimer's disease. This improvement shows that healthy living and access to quality care plays a crucial role in life expectancy. Regular check-ups, preventive screenings, vaccinations, and early treatment of health conditions can catch problems before they become serious. 

Taking Control of Your Health

While you can't control everything that affects your lifespan, you have more power than you might think. Small, consistent changes in your daily habits can have a significant impact over time. Whether it's quitting smoking, adding more vegetables to your plate, taking a daily walk, or scheduling that overdue doctor's appointment, each positive choice moves you toward a longer, healthier life.

At AltaMed, we have your back. Whether you need a routine check-up, help managing a chronic condition, or guidance on building good habits, our team is here for you. Get started online or by calling (888) 499-9303.