TIME Companies

The Fascinating History of the Coca-Cola Bottle

Manufacture Of Coke Light Soft Drinks At The Coca-Cola Hellenic Plant In Cyprus
Bloomberg—Bloomberg via Getty Images Empty glass bottles of Coca-Cola Light, also known as diet Coke, travel along a conveyor belt ahead of filling at the Lanitis Bros Ltd. bottling plant, part of the Coca-Cola Hellenic Group, in Nicosia, Cyprus, on Tuesday, June 10, 2014.

The anniversary comes at a difficult time for the soda maker

Coca-Cola is making a lot of the 100th anniversary of its iconic bottle. Given what’s happening with soda sales generally, and Coke sales in particular, the festivities come at a delicate time.

The celebration of the bottle includes an ad campaign in more than 100 countries featuring Elvis Presley, Marilyn Monroe, and Ray Charles, and an exhibit at the High Museum of Art in Atlanta called “The Coca-Cola Bottle: An American Icon at 100.” The exhibit will include “more than 100 objects, including more than 15 works of art by Andy Warhol and more than 40 photographs inspired by or featuring the bottle,” the company said in a statement.

Warhol, of course, was pilloried for his seeming embrace of consumerism though works like the Campbell Soup Cans and Coke Bottles, though of course it wasn’t that simple. The result was that the counterculture had infiltrated consumer culture, and vice versa. Warhol, who saw consumer products as having a leveling effect, said this about Coke:

What’s great about this country is that America started the tradition where the richest consumers buy essentially the same things as the poorest. You can be watching TV and see Coca-Cola, and you know that the President drinks Coke, Liz Taylor drinks Coke, and just think, you can drink Coke, too. A Coke is a Coke and no amount of money can get you a better Coke than the one the bum on the corner is drinking. All the Cokes are the same and all the Cokes are good. Liz Taylor knows it, the President knows it, the bum knows it, and you know it.

The original bottle was designed by the Root Glass Company in Indiana, nearly 30 years after the product was launched in 1886. Root won a contest where participants were challenged to “develop a container recognizable even if broken on the ground or touched in the dark.” Root’s design allowed consumers to recognize the product “even if they felt it in the dark,” according to Coke.

The celebration comes during a rough period for Coke. It has implemented a massive cost-cutting campaign. Its quarterly profits were down by 55%, it reported earlier this month. Meanwhile, sales of sugary soft drinks in general are plunging, having dropped by more than 20% between 2004 and 2014. In an effort to capitalize on consumers’ move away from sugar and toward protein, Coke has introduced Fairlife milk products. The bottles are pretty cool, but one can wonder if anybody will be celebrating them 100 years from now.

TIME Diet/Nutrition

Sugary Drinks Should Have Warning Labels, California Bill Says

Would include sodas, energy drinks, sweet teas and sports drinks

A California lawmaker introduced legislation Wednesday that would require sugary drinks sold in that state to carry a label that cautions they can contribute to “obesity, diabetes, and tooth decay.”

State Sen. Bill Monning’s bill would mandate the label for all beverages with added sweetener that have 75 or more calories per 12 ounces. That would include sodas, energy drinks, sweetened teas and sports drinks.

This is the second time Monning has tried to get safety labels on sugary drinks. In 2014, a similar bill passed the state Senate, but failed to pass the Assembly. But inspired, he said, that about 14% of Californians have diabetes (a number that tripled in the last 30 years), Monning is trying again. If the new bill passes, labeling would be required after a six-month grace period after the law is enacted.

“The state of California has a responsibility to inform consumers about products proven to be harmful to the public’s health,” Monning said in a statement. “This bill will give Californians the at-a-glance information they need to make more healthful choices every day.”

Major regulatory action on sugary drinks hasn’t gone too far in the past. In 2014, Illinois lawmakers tried to pass a tax on sugary drinks, but it was vetoed. Prior to that, former New York City Mayor Michael Bloomberg tried to ban sales of large-size sugary drinks, but that ban was struck down by a court.

A beverage industry trade group in the state dismissed the legislation as “counterproductive.”

“Obesity and diabetes are serious health conditions that are more complicated than a warning label. It is counterproductive to suggest that legislation affecting some beverages and not others will be effective,” said Bob Achermann, executive director of CalBev. “If consumption of sugar-sweetened beverages is going down and diabetes is going up, then how are soda and other sweetened beverages driving the problem? The labeling bill is riddled with loopholes and will only confuse consumers, rather than help them make informed decisions.”

MONEY Saving

Why Candy Companies Hate the Way You’re Shopping

Candy at newsstand
Patti McConville—Alamy

When shoppers are picking up groceries curbside or staring at their smartphones in the checkout line, they're not going to impulsively buy chocolate bars.

No one heads to the supermarket or drugstore with a shopping list that reads:

• Overpriced bottle of Coke
• Trashy celebrity magazine
• Bag of candy I’m not supposed to eat

At least, we hope no one has ever created such a shopping list.

Regardless, those items are snatched up and purchased by many shoppers, typically because they’re tempted while waiting in the checkout area. As customers stand in line, surrounded by the goodies stocked in the vicinity of the cash registers, sometimes their rumbling stomachs and base curiosities get the better of them. The result: They drop a few bucks to satisfy a chocolate craving or read about the latest contrived Kardashian scandal, and the store wins some quick and easy profits.

But what if there were no opportunity for the store to tempt you into making such ill-advised impulse buys? Well, in fact, it’s getting harder for stores to nudge customers into making checkout impulse grabs, and tech is a big reason why.

While the advent of smartphones doesn’t eliminate the possibility of checkout impulse purchases, research indicates that our iPhones and Androids serve as “mobile blinders” that shield us from mindlessly eyeing the candy shelves and other checkout area temptations. In other words, because we’re checking email or Twitter or Instagram or playing some silly game on our phones, the odds are lower that we’ll buy, or even see, gum, chocolate, and the latest issue of Cosmo.

What’s more, online shopping, as well as the increasingly popular option of ordering groceries or other goods online and then picking up purchases curbside, all but negates any chance for the shopper to make an impulse buy. Another potential impulse purchase killer is self-checkout: Because shoppers are occupied with scanning their orders, they’re not thinking about how wonderful that chocolate bar in front of them would taste.

For obvious reasons, companies whose business relies on such impulse purchases aren’t happy about any of this, and at least one large candy company is doing something about it. Recently, the blog Retail Wire took note of some comments on the topic—and what’s known by insiders as “dwell time”—made by Chris Witham, a senior manager of front-end experience for Hershey, at an industry event.

“Anytime there is a pause in the shopping trip and shoppers take a look at some of the merchandising that is available, that is dwell time,” explained Witham. Obviously, retailers and companies like Hershey want shoppers to encounter some “dwell time” in order to maximize the odds that they will add an impulse purchase to their carts. Still, they don’t want shoppers to get annoyed by being forced to wait around forever. “As they get to pay points, how much is a good amount of dwell time [going] to encourage impulse purchase, but not have a detrimental effect on the shopping trip as a whole?”

Among the strategies Hershey is actively working on to counter the effects of technology and boost opportunities for impulse buys are adding on-demand chocolate dispensers to self-checkout areas, as well as candy and snack kiosks and vending to curbside pickup areas and perhaps near the pumps at gas stations. What’s clear is that candy companies aren’t simply going to give up on pushing impulse sales, no matter how technology changes the game.

“Impulse, in an indulgent business, is really important … But shopping is changing, and impulse is under threat,” said Frank Jimenez, Hershey’s senior director of retail evolution, according to The (UK) Guardian. “What happens if and when the checkout goes away?”

And what happens if the majority of shoppers turn into those described by the Wall Street Journal last fall:

They are time-pressed and deal savvy, visiting stores only when they run out of items like cereal or toilet paper and after doing extensive research on purchases online and with friends. They buy what they came for—and then leave.

There’s little to no chance a store can ensnare this kind of shopper in an impulse buy. It’s a good thing for stores, and for companies such as Hershey, that other research indicates that 9 out of 10 consumers buy things that aren’t on their shopping lists, and that millennials are most likely to make impulse buys not because they spotted a good deal or promotion but simply to pamper themselves.

Among the takeaways for shoppers who don’t want to be suckered into impulse purchases: 1) Shop with a list. 2) Stick to the list. 3) Keep your head down at the checkout area to avoid temptation. 4) Take advantage of online shopping and/or curbside pick-up services when they make sense.

TIME Diet/Nutrition

Sugary Drinks Linked to Girls’ Earlier Periods

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Getty Images

Girls who drink sugary beverages have their first period earlier, a new study says

Girls who consume a lot of sugary drinks, like sodas, often get their periods earlier than girls who do not, according to a new study.

In new research published in the journal Human Reproduction, researchers looked at 5,583 girls ages 9 to 14 between 1996 and 2001 and found that girls who drink over 1.5 servings of sugar-sweetened beverages a day had their first period 2.7 months earlier than girls who drank less. Girls who drank over 1.5 servings and never had their period, were also 24% more likely on average to start their first period in the next month compared to the girls who drank fewer sugary drinks.

Starting periods early is concerning since it can indicate a risk for breast cancer later in life. A one-year decrease in age at the start of a girl’s first menstrual cycle is estimated to increase the risk of breast cancer by 5%, the study authors say.

On average the girls drinking the most sugary beverages got their first period at 12.8 years, while girls drinking the smallest amount got theirs at age 13. The difference may seem small, but the researchers say that the few months discrepancy is a noticeable amount of time to be attributed to sugary drinks.

Since sugary beverages have a high glycemic index, the researchers say it’s possible that the resulting increase of insulin may raise the girls’ concentrations of sex hormones. These changes in sex hormones can cause earlier menstruation. The researchers also point out that 1.5 servings of sugary drinks is far less than what many young girls drink.

It’s been observed in both the United States and around the world that many girls are getting their periods at younger ages. The reason is not fully understood, and some medical experts speculate it could be linked to exposures to toxins like bisphenol A (BPA) or due to increasing weight or stress. The new research suggests diet could be a great factor, and the study authors say the link between sugary drinks and early menstruation should undergo further research.

MONEY Food & Drink

How Coke Convinced Us to Pay More … for Less Soda

A 7.5-ounce can of Coca-cola, right, is posed next to a 12-ounce can for comparison.
Matt Rourke—AP A 7.5-ounce can of Coca-Cola, right, is posed next to its big brother, the traditional 12-ouncer.

Talk about a brilliant sales concept!

Soda sales may be in a slump, but one sliver of the soft drink market—the segment that comes in smaller than usual sizes, including those adorably tiny 7.5-ounce cans—is booming. What’s especially curious about the trend is that sales have been taking off even though the smaller packages offer far worse value to consumers.

This week, the Associated Press explored this odd scenario, in which consumers are clamoring to buy Coke, Pepsi, and other sodas in unconventionally smaller sized packaging, notably the 7.5-ounce mini can that’s generally sold in eight-packs in stores.

Previously, the Wall Street Journal reported that sales of smaller Coca-Cola packages—including the mini cans, as well as 8-ounce glass bottles and 1.25-liter plastic bottles—were up 9% through the first 10 months of 2014. During the same time period, sales of regular old 12-ounce cans and 2-liter bottles were as flat as a bottle of week-old Coke.

Beyond their nontraditional size, what all of the smaller soda items have in common is that they’re “premium-priced packages.” Yes, the value proposition in the trendy category is that you not only get less product, but you get to pay more for the privilege. Coca-Cola estimates that consumers typically pay 31¢ for each traditional 12-ounce Coke purchased in a 12- or 24-pack at the supermarket. By contrast, the average price per 7.5-ounce mini can breaks down to 40¢ a pop.

And remember, you’re getting a lot less soda in the smaller cans. Tally up all of the soda in one of these eight-packs and it comes to 60 ounces, which is slightly less than the contents of one Double Gulp before 7-Eleven downsized it from 64 ounces to a mere 50. On a per-ounce basis, consumers are effectively paying double for the smaller packages: 5.3¢ per ounce for Coke in mini cans, versus 2.6¢ per ounce for the same beverage in 12-ounce cans.

What explains consumers’ willingness to pay more for less soda? One explanation is that the mini cans are simply “freaking adorable,” as one source put it when speaking to the AP. She’s not the only one to think so. Last year, a marketing campaign deposited adorable mini kiosks—complete with adorable waist-high Coke vending machines selling adorable mini Cokes—in five German cities. Here’s a look:

The result of this experiment, in addition to enough adorableness to make your head explode, was sales that were anything but small. Ogilvy & Mather Berlin, the firm behind the campaign, said that the kiosks averaged 380 cans sold daily, 278% higher than your typical Coke machine.

Mini sodas aren’t selling like crazy just because they’re cute, however. As we’ve pointed out before, consumers are attracted to small sodas—and beer—because they come with fewer calories than the regular sizes. The great (or sad) irony is that research shows that consumers tend to buy (and drink) far more sugary drinks when they’re purchased in smaller packages. Therefore, whatever health benefits may have been gained via the small size is likely outweighed by the fact that you’re consuming as many or more ounces of soda overall.

In other words, as nonsensical as it seems, it may be healthier for you to buy soda in larger sizes. It’s certainly better for your wallet.

Read next: The Soda Industry’s Promises Mean Nothing

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Morning Must Reads: December 30

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Condé Nast appears likely to pay $5.85 million to thousands of former interns who have accused the magazine publisher of underpaying them for their work. Condé Nast tabled its internship program shortly after it was sued for wage violations in June 2013

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TIME Diet/Nutrition

The Question Your Doctor Should Be Asking You — but Isn’t

Sugar Packet
Siede Preis—Getty Images

Almost half of adults surveyed drank at least one soda a day

The last time you went to the doctor, were you asked how much soda you drink? Probably not, but at Montefiore Medical Center in the Bronx, it’s now among the standard questions doctors will ask—and then log into the patient’s electronic health record. Those records, analyzed in a new study, reveal some interesting connections between sugar-sweetened beverage consumption and a slew of health problems.

“Information about a patient’s diet and physical activity are vitally important in preventing and managing certain diseases, yet it’s rarely captured in medical records,” says Ross Kristal, first author on the paper and medical student at Albert Einstein College of Medicine. Kristal and his colleagues looked at how much sugar-sweetened soda people drank, how many vegetables and fruits they ate and how active they were, among other things and noticed a correlation between a person’s soda habit and other health factors.

A full 40% of the people in the study drank at least one sugar-sweetened beverage every day. And the researchers noted that those who drank more than one per day were more likely to smoke, were more likely to eat no fruits or vegetables, and were more likely to have gone a month without much walking or biking.

READ MORE Weight Loss Supplements Don’t Work for Most People, Study Finds

On the flip side, people who didn’t drink a daily soda were less likely to have been diagnosed with type-2 diabetes and hypertension. It seems a doctor’s diabetes diagnosis may get people to drink less soda.

Right now, these health behaviors aren’t collected systematically, says senior author of the paper Peter Selwyn, MD, chair of family and social medicine at Albert Einstein College of Medicine and Montefiore Medical Center. But the more doctors know about each of their patients’ health habits, the more they can engage them in an honest—and hopefully effective—conversation about their health.

“These associations can help our providers narrow down on perhaps who would be more at risk for some of these unhealthy behaviors which can lead to these poor health outcomes,” Kristal says.

TIME Diet/Nutrition

Should I Drink Diet Soda?

Why the fake fizzy stuff falls flat

Welcome to Should I Eat This?—our weekly poll of five experts who answer nutrition questions that gnaw at you.

diet soda
Illustration by Lon Tweeten for TIME

5/5 experts say no.

Man, diet soda just can’t catch a break with these experts. Maybe that’s because it’s the ultimate hypocrite of the beverage world.

People probably get hooked on diet soda in the hope that the “diet” part will pay off. (Why else would you suffer an aftertaste as metallic as the can it comes in?) But liquid weight loss this is not. A 2014 study led by Sara Bleich, PhD, associate professor in health policy and management at Johns Hopkins School of Public Health, suggests it might be just the opposite. Her research found that overweight and obese adults who drink diet beverages actually consume more calories from food than their sugar-soda-drinking peers.

“Oftentimes my patients come to me ecstatic because they’ve kicked their regular soda habit to the curb,” says Kristin Kirkpatrick, registered dietitian and manager of wellness nutrition services at Cleveland Clinic’s Wellness Institute. “Unfortunately, it’s often replaced with a new habit of drinking diet soda.”

Indeed, for all of its skinny-making promises, diet soda might be making you fat.

Artificial sweeteners—the super-sweet, low- or no-calorie lifeblood of diet soda—trigger greater activation of reward centers in the brain compared with regular old sugar. That activation changes the way you seem to experience the “reward” you get from sweet tastes, Bleich says. “Another way of thinking about this is that for diet beverage drinkers, the brain’s sweet sensors may no longer provide a reliable gauge of energy consumption,” Bleich says. A change in those brain signals might get in the way of appetite control.

This isn’t the only one of diet soda’s potentially weighty problems. A 2009 study by nutritional epidemiologist Jennifer Nettleton, PhD, and her team found associations between diet soda consumption and type 2 diabetes. Though an observational study of this kind can’t establish causal links, drinking at least one diet soda a day was associated with a 67% greater risk for type-2 diabetes compared to people who never or rarely drank it.

Susan Swithers, PhD, professor of behavioral neuroscience at Purdue University, wrote a 2013 paper looking at the evidence for and against diet soda. “Right now, the data indicate that over the long term, people who drink even one diet soda a day are at higher risk for health outcomes that they are probably drinking diet sodas to try to avoid, like type 2 diabetes, metabolic syndrome, hypertension and stroke,” she says.

Not only does diet soda appear to fuel to problems it’s supposed to fight, but studies also link it to less obvious health issues. Vasan Ramachandran, MD, principal investigator of the Framingham Heart Study, points to a recent study linking soda, both sugary and diet, to a higher risk of hip fractures in women. It’s another observational study, he says, but that’s largely the way diet soda research goes. Some experts think that other factors might be contributing to the link between diet soda and poor health outcomes—not just the drink itself. But the associations are strong, the evidence is consistent and the biological mechanisms are plausible, he concludes.

A recent study in Nature shows that zero-calorie artificial sweeteners might mess with gut bacteria in a way that predisposes mice to insulin resistance and glucose intolerance—“the underlying precursors of metabolic abnormalities and diabetes,” Ramachandran says.

So next time you’re craving an aluminum can of carbonated non-food constituents like artificial colors, flavors and sweeteners, remember Nettleton’s voice in your head. If you’re thirsty, she says, drink water. If you’re tired, have a cup of coffee. And if you want a weight-loss aid to squash those hunger pangs, “Take a walk around the block.”

Still feel hungry? “Then eat,” she says. “You are hungry.”

Read next: Should I Eat Greek Yogurt?

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The Aspen Institute is an educational and policy studies organization based in Washington, D.C.

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TIME Ideas hosts the world's leading voices, providing commentary and expertise on the most compelling events in news, society, and culture. We welcome outside contributions. To submit a piece, email ideas@time.com.

TIME Aging

16 Unexpected Ways to Add Years to Your Life

walking dog
Getty Images

Try these surprising habits that could help you live longer

The average American’s life expectancy is 78.7 years. Whether you reach that age—or better yet, exceed it—largely depends on your genes, but there are also many keys to longevity that are totally within your control. Some you probably already know about, like following a nutritious diet, exercising often, staying away from cigarettes, and maintaining a healthy weight. Other habits are a little less obvious. Read on for some surprising habits and lifestyle choices that could add years to your life.

Adopt a furry friend

Your four-legged companion may be helping you live a longer life, according to a review published in the journal Circulation. Researchers believe owning a dog might keep the owner more active and, as a result, lowers the risk of heart disease.

“Dog owners are who walk their dogs are more likely to meet recommendations for daily physical activity (150 minutes weekly),” says Eric A. Goedereis, PhD, assistant professor of psychology at Webster University in St. Louis, MO. Owning a pet also reduces stress, which may decrease the risk of cardiovascular disease, he adds.

HEALTH.COM: 12 Ways Pets Improve Your Health

Have more sex

A roll in the hay may be the most pleasant way to extend your life. Several studies suggest there is a link between more orgasms and longevity. In a 1997 study, men who had more orgasms were less likely to die of heart disease than those who had less. While the study can’t prove cause and effect (maybe healthier people are more likely to have sex), sex can be beneficial for health. “Of course sex feels good, but it also gives us the opportunity to work out nearly every muscle in the body and connect with another person,” says Goedereis. “Sex has also been shown to boost the body’s immune response, reduce stress, and even control one’s appetite, among other things.” Two to three orgasms a week yields best benefits. Doctor’s orders.

HEALTH.COM:
13 Healthy Reasons to Have More Sex

Floss every day

Daily flossing not only gets rid of food trapped between your teeth but also removes the film of bacteria that forms before it has a chance to harden into plaque—something your toothbrush cannot do. Periodontal disease from lack of flossing can trigger low-grade inflammation, which increases the risk of early heart attack and stroke. Numerous studies link oral bacteria to cardiovascular disease. The American Dental Association recommends flossing at least once a day.

Have a positive attitude

Think being mean and ornery is what it takes to live to 100? That’s what scientists at the Albert Einstein School of Medicine in the Bronx, New York thought until they studied 243 centenarians. When the researchers assessed their personalities, they discovered that most had a positive outlook on life, and were generally easygoing, optimistic, and full of laughter.

If nothing else, try to laugh more often—go to comedy shows, take occasional breaks at work to watch silly videos on YouTube, or spend time with people who make you smile. “Laughter helps decrease blood pressure, reduce blood sugars, dull pain, and lower stress, all of which can make your body healthier,” says Elizabeth Lombardo, PhD, psychologist and author of Better than Perfect: 7 Strategies to Crush Your Inner Critic and Create a Life You Love.

Be social

Going to the movies or out for coffee with friends may help all of you grow old together. An analysis by Brigham Young University looked at data from 148 studies and found a clear connection between social ties and lifespan. “People with stronger social relationships have a 50% greater chance of continued living as compared to those with weaker relationships,” says Lombardo. “Loneliness can also compromise your immune system, making it harder to fight off disease.”

HEALTH.COM: 12 Worst Habits for Your Mental Health

Go nuts

Snack on cashews, sprinkle chopped walnuts on your salad, stir almonds into your yogurt—however you eat them, it may be helpful. People who ate nuts several times a week had a reduced mortality risk compared with those who ate nuts less frequently (or at all), according to a 2013 New England Journal of Medicine study.

Nuts are high in antioxidants, fiber, and unsaturated fatty acids, and they help lower your risk of heart disease. “They are known to possibly improve certain risk factors for diabetes as well,” says Keri Gans, RD, a New York-based nutrition consultant. As a healthy but high-calorie snack, limit portion sizes to 1 ounce, or about 20 nuts.

Find your purpose

Regardless of your age, finding purpose in life may help you live long enough to make a difference. In a study of 6,000 people, researchers at the University of Rochester Medical Center in Rochester, New York found that people who had a greater sense of purpose were less likely to die during the 14-year study than those who were less focused on a goal. “People who have a sense of purpose in their lives may be more likely to take steps to be healthier,” says Lombardo. To develop a sense of purpose, focus on the positive impact you are making at work or at home instead of getting caught up with every little detail being perfect, she suggests.

Start your mornings with coffee

Sipping a mug of coffee not only jumpstarts your day, but your longevity as well. Studies show coffee reduces the risk of a number of chronic diseases. “Drinking coffee may decrease your risk for diabetes, cardiovascular disease, and Alzheimer’s disease,” says Gans. Just go easy: too much caffeine can trigger anxiety and insomnia, or interfere with calcium absorption. And hold the whipped toppings like syrups and cream to avoid canceling out the health benefits.

Snooze soundly

Quality of sleep also plays in role in how long you may live. Multiple studies have linked sleep deprivation with an increased risk of death, and other research has shown that a lack of shuteye may raise risk of type 2 diabetes. “Some people may need more or less sleep than others, but research suggests that seven hours is probably enough,” says Goedereis. To sleep soundly, establish a nighttime routine and stick to a schedule, even on weekends.

See the glass as half full

An Illinois study found clear evidence that happy people experience better health and live longer than their unhappy peers. “Depression, pessimism, and stress predict shorter lifespans,” says Lombardo. “These mental states tend to cause a stress reaction within the body, which can weaken the immune system. Happiness, on the other hand, tends to result in less stress hormones.” Take time to experience gratitude every day. “It’s one of the quickest and longest-lasting ways to boost happiness,” she adds.

Ditch soda

Even if you’re not overweight, drinking soda may be shortening your lifespan, according to a study in the American Journal of Public Health. The five-year study found a link between soda intake and shortening of the telomeres, which are caps on the ends of chromosomes directly linked to aging. Telomeres shorten each time a cell divides and are thought to be an aging “clock.” This study did not find the same link with diet soda, but other research has associated heavy diet soda drinking to weight gain, type 2 diabetes, and depression—all potential life-shorteners.

HEALTH.COM: 10 Reasons to Give Up Diet Soda

Have a little bit of wine every day

Drinking a little less than one glass of wine a day is linked to a lower rate of cardiovascular death from all causes when compared to abstaining from all alcohol, according to a Dutch study. Researchers found that light alcohol consumption resulted in longer life expectancy at age 50. Drinking less than or equal to 20 grams per day of alcohol (that’s a little less than a serving of beer, wine, or spirits) was associated with a 36% lower risk of all causes of death and a 34% lower risk of cardiovascular death. And sorry, beer and cocktail fans: the same results were not found with light-to-moderate alcohol intake of other types.

Run 5 minutes a day

No need to run for an hour a day to reap the life-lengthening benefits. A new study shows running just 5 to 10 minutes a day increases your life expectancy by reducing the risk of death from heart disease by 58% and dropping the overall risk of death by 28%. It holds true even if you’re a slowpoke. Those who ran at less than 6 miles per hour only once or twice a week experienced clear benefits, the researchers reported in the Journal of the American College of Cardiology. Researchers credit better lung and heart function with the extended lifespan. Consistency works best, however: Exercisers who ran regularly for an average of six years reaped the greatest benefits.

Eat lots of fish

A diet heavy in omega-3-rich foods may add years to your life, says a study from the Annals of Internal Medicine. In the study of more than 2,600 adults, those with the highest blood levels of omega-3 fatty acids—found in salmon, albacore tuna, mackerel, and lake trout—lived more than two years longer on average than those with lower blood levels. The study didn’t prove that being a fish-eater increases longevity, but suggests a connection. Researchers found that people with high omega-3 levels reduced their overall risk of death by any cause by up to 27% compared to those with the lowest levels, and that they had a 35% lower risk of dying from heart disease. Experts recommend at least two 3.5-ounce servings of fish a week.

Stop sitting so much

Simply stand up more during the day and you’ll boost your longevity by increasing the length of your telomeres, according to a study from the British Journal of Sports Medicine. The study measured the effects of sitting time and physical activity among 49 sedentary, overweight participants. Researchers found increased telomere length—end caps of chromosomes that link directly to longevity—in the red blood cells of individuals participating in a 6-month physical activity intervention.

Volunteer

Helping others not only feels good, it may help you live longer, too. A review of data from 40 published papers found a 20% lower risk of death than non-volunteers. The findings, published in the journal BMC Public Health, found that those who volunteered experienced lower levels of depression, better life satisfaction, and overall enhanced wellbeing. Another study found that retirees who volunteered at least 200 hours in the prior year were less likely to develop high blood pressure than non-volunteers, lowering their risk of heart disease. Lend a hand for a win-win result.

This article originally appeared on Health.com

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