5 longevity hacks from ageing experts to age as slowly and healthily as possible
You might think that in order to live longer and healthier you have to spend a lot of time and money on high-tech treatments and supplements with funny names.
That's not a surprise, given people like entrepreneur Bryan Johnson, who estimates that he spends $2 million dollars a year on biohacking pursuits that include blood plasma transfusions and upwards of 100 supplements daily, are the poster for longevity.
But, according to the experts who study it, longevity can come a lot simpler — and cheaper — than you might expect.
'There's a lot of evidence in animal models and humans that lifestyle interventions — we're not even talking about drugs — can have a dramatic effect on how long you're going to live,' says Eric Verdin, MD, the president and CEO of the Buck Institute for Research on Aging.
So, while the longevity and anti-ageing market is projected to grow from £50.7 in 2023 to £147.35 billion in 2028, per Grand View Research, it turns out that the nonnegotiables for ageing well are, well, basically free.
Some more good news? No matter where you’re starting from, you can make a difference for your future self. 'The earlier you start, the more of a leg up you have,' Dr. Verdin says. 'But, it's never too late.' Here’s what you can get started with today.
Meet the experts: Eric Verdin, MD, is the president and CEO of The Buck Institute, a leading biomedical research organisation on aging. Luigi Ferrucci, MD, PhD, is the scientific director of the National Institute on Aging, which is part of the National Institutes of Health. Deborah Kado, MD, is a geriatrician and co-director of the Stanford Longevity Center.
What does longevity mean, anyway?
When thinking about longevity, you might be thinking about adding years to your life, but for experts who study ageing, it’s equally as important to prioritise the quality of those years too.
Unfortunately, with age comes an increased risk for illnesses like cancer and dementia, mobility challenges and a whole host of problems that might interfere with your day-to-day. 'We need to distinguish between longevity in terms of how long you want to live and healthy longevity, which is living longer, but also maintaining great vitality, physical, and cognitive function,' says Luigi Ferrucci, MD, PhD, the scientific director of the National Institutes of Health’s National Institute on Aging. 'I think that our attention should really be on the second one.'
That’s why docs are more concerned with 'healthspan' — a.k.a., the number of years you can spend not just living but in good health — and why all of these tips not only promote a longer lifespan but a healthier one, too.
Science-backed longevity tips
1. Go on a walk for 30 minutes every day
Getting active makes a huge difference when it comes to longevity. Walking for longevity is a great start, with 30 minutes per day reduces your risk of heart attack, stroke, Alzheimer’s, cancer, Parkinson’s, and neurodegeneration and potentially increases your lifespan by seven to 10 years, says Dr Verdin. 'The most powerful anti-ageing drug that we have today is physical activity,' he says.
The NHS recommends 150 minutes of moderate to high intensity and two days of strength training per week for a reason. Not only does exercise target the hallmarks of ageing, but it also boosts your circulatory and metabolic system, improves insulin resistance, and helps keep you agile and independent.
As for what your physical activity should look like? Ideally, your fitness routine includes aerobic activity, like walking, running, swimming and strength training — which is especially important for women to maintain bone density — and flexibility and mobility work, according to Dr Ferrucci.
Exercise was able to add a little over five years to individuals in a 2024 study in the British Journal of Sports Medicine.
Work out like a longevity expert: Dr. Ferrucci does 15 minutes of strength training per day, Pilates two times per week, and goes on a run two to three times per week.
2. Stay on top of your doctor's visits
Going to the appropriate doctors for annual checkups is super important if you want to live longer and healthier, says Dr Ferrucci.
This includes any recommended screenings for your age, including cervical screenings from the age of 25 and breast cancer screening and bowel cancer screening from 50.
You should also stay on top of your blood pressure and cholesterol, as well as getting to the dentist. 'It's becoming clear that [poor] oral health is one of the most important sources of inflammation, and inflammation has a really strong negative effect on different organs’ health,' he says.
Your annual visits are the first step when it comes to preventative medicine. Having an annual exam led to a 45% reduced risk of all-cause mortality in healthy adults according to a 2022 meta-analysis of observational studies in Preventative Medicine.
3. Spend as much time as you can socialising
Everyone has a different social battery, but make sure you’re getting the most out of yours. Feeling connected to others can make an impact on how long you live, with one 2022 study published in the Journal of Epidemiology and Community Health finding that socialising anywhere from occasionally to every day increases the lifespan of older people. The more frequently, the higher the increase.
Deborah Kado, MD, a geriatrician and co-director of the Stanford Longevity Center, says socialisation is arguably the most important factor when it comes to longevity. 'One thing I learned from my patients is the importance of having purpose,' she explains. 'Staying connected to your loved ones and community can help you achieve that.'
4. Prioritise whole foods over processed ones
When it comes to what you eat, there’s no perfect diet, says Dr. Kado. But, there are some things you can prioritise.
First, eating less processed foods (think: anything in a package with a long shelf-life) is important. Greater exposure to ultra-processed foods is associated with a higher risk of adverse health outcomes, including cancer, sleep issues, cardiovascular disease, and more in a 2024 review in the BMJ.
Instead of processed foods, go for whole foods like fruits, vegetables, grains and meat. One underrated source of protein? Fish, says Dr. Ferrucci. He minimises red meat and tries to eat as much fish as possible because of its protective benefit against cardiovascular disease.
Eat like a longevity expert: Dr. Kado prepares most of her meals herself and prioritises whole foods over processed ones.
5. Stick to a sleep routine
You’ve definitely heard just how important sleep is for your health, but can a lack of sleep cause ageing? Yes, it seems.
While it might not feel like you have a lot of control over how well you do when your head hits the pillow, one thing you can control is how you wind down beforehand.
Following the same routine every night can increase your chances of getting some sleep, says Dr. Ferrucci. This means going to bed at a consistent time, shutting down screens before bed (Harvard Health recommends cutting yourself off two to three hours early) and doing the same activity to get ready for bed. Maybe it's meditation, journaling, reading a book or having a cup of cherry juice — just make it consistent.
Are there any supplements that promote longevity?
There isn’t much research supporting any one supplement in terms of its benefits for longevity — except for potentially vitamin D, says Dr Ferrucci. Still, he’s not sold on either D or a multivitamin being super beneficial, unless directed to by your doctor, of course.
It’s also worth keeping in mind that supplements aren’t regulated and could potentially cause harm. So, while supplements might not help, you should make sure they’re not hurting either by discussing them with your doctor first, says Dr. Ferrucci. 'It’s not as easy as taking a pill,' says Dr. Kado.
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