We’re living longer-and the pressure is on to maintain our health well into old age—but it doesn’t need to be a pricey endeavour.
Latest figures from the Office of National Statistics predict a baby boy born in 2023 could expect to live to 86.7 years, while girls could live to 90.
But sadly, as we age, our risk of developing illnesses like arthritis, diabetes, and heart disease increase, all of which can impact the quality of daily life.
And while a common wish has been to live as long as possible, longevity experts are emphasising that it makes more sense to put greater focus on improving the quality of our later years, dubbed our ‘health span’.
The difference between lifespan and health span is that the former measures the time between someone’s birth and death, whereas their latter refers to how long someone is able to enjoy their twilight years.
As our obsession with ‘ageing well’ grows, some biohackers have become as familiar as minor celebrities, sharing tips and tricks for defying the cruel hands of time—like getting pricey NAD+ injections to reduce inflammation and keep our cells young.
But there are ways to live better for longer, that don’t involve injecting yourself.
In recent article by the Huffington Post, longevity experts shared seven healthy habits they swear by.
Longevity experts have revealed seven habits they live by to live better for longer
Living with purpose
The first way to live better for longer is living with purpose, says Dr Erin Martinez, a Kansas State University associate professor who specialises in healthy aging.
This, she explained, is having a ‘clear ‘why’ for your days’.
‘The Japanese call this ikigai, or ‘reason for being”, she said. ‘Purpose does not have to be grand or world changing.
‘It can be found in small, meaningful pursuits like tending a garden, caring for a pet, nurturing relationships or contributing to your community.
‘When you have something that makes you feel needed and gives your life direction, you are more likely to care for your health, stay socially connected and maintain emotional resilience.’
Researchers found people with a higher sense of purpose in life were 28 per cent less likely to develop cognitive impairment – including dementia.
Staying socially connected
The next thing they recommended was staying socially connected, which has long been known to help prevent cognitive decline.
Several studies have shown that social isolation causes memory loss in older adults and may lead to dementia.
Other research has shown that feeling lonely persistently in the long-term can literally shrink the brain.
And worryingly, another study found that even if you experienced loneliness in childhood, and it didn’t persist into adulthood, it could increase the risk of dementia.
However, inversely, a Harvard study that’s been taking place for over 87 years, found quality of relationships is the strongest predictor of a long, happy and healthy life.
It is likely because the people we surround ourselves with affect much of our lives including diet, mental health and mortality.
The second thing longevity experts hailed was maintaining social connections
This was the explanation Dr Sebastian Brandhorst, research associate professor at the University of Southern California’s Leonard Davis School of Gerontology told the news site.
‘For example, female Okinawans, representing some of the world’s highest proportions of women who live to age 100 and above, traditionally form social support groups in childhood and stay together throughout their lives,’ he said.
It’s also the advice of Dr Douglas Vaughan, director of the Potocsnak Longevity Institute at Northwestern University’s Feinberg School of Medicine who told the news site social connections are ‘as protective as any drug’.
‘It reflects quality of life and physiological integrity – not just survival,’ he added.
‘Social integration and meaningful relationships lower inflammation, blunt stress-hormone responses and reduce all-cause mortality as powerfully as quitting smoking.
‘People with close friends or community ties are consistently healthier, happier and live longer independent of income, diet or exercise.’
Having relationships with people of different ages
The third thing longevity experts recommended was having intergenerational connections
It’s also good for your health to have intergenerational connections, those with people of different ages, say the experts.
This Dr Martinez explained: ‘Offers powerful benefits for long-term health and well-being.’
It could involve, she said: ‘Mentoring younger people, learning from older adults or simply engaging with neighbours of all ages.
‘These interactions keep your mind sharp, your perspective broad and your sense of belonging strong.’
And it’s backed up by science. A 2021 study found it improved physical health and mental health, social skills and relationships for all participants.
‘In short, meaningful connections, especially across age groups, are one of the most valuable investments you can make in your longevity,’ said Dr Martinez.
Avoiding risky behaviours
It may go without saying, but risky behaviours should be avoided as much as possible.
Dr Vaughan explained: ‘The surest way to extend life is not to shorten it.’
It’s long been known habits like smoking, drinking alcohol, drug use and driving distractedly can increase your risk of an early death.
‘[These habits] may sound remarkable, but low-risk behaviour, is the single largest contributor to exceptional longevity in long-term cohort studies,’ said Dr Vaughan.
A 2012 study found having a healthy low risk profile compared to a high risk one with unhealthy lifestyle behaviours can add five years to a women’s lives and six to men’s.
The participants with a high-risk profile were overweight or underweight and were current or former smokers.
The longevity experts also recommended not engaging in risky behaviours like smoking
Smoking has been found to increase risk of cancer, stroke, heart attack, lung disease and a whole host of other health issues.
Similarly, drinking more than the NHS recommended 14 units of alcohol a week increase your risk of life-threatening illnesses.
These include mouth cancer, throat cancer, breast cancer, stroke, heart disease, liver disease, brain damage and damage to the nervous system.
Volunteering in your community for a cause you care about
The next thing longevity experts hailed was donating your time, skills and energy to something you care about.
‘Volunteering creates social bonds, encourages physical activity and fosters a sense of purpose that directly counters loneliness and depression,’ said Dr Martinez.
‘Studies consistently find that people who volunteer tend to live longer and report higher levels of happiness and fulfilment at every age.
The experts also hailed lending a helping hand for issues that matter to you in the community
A 2005 study found frequent volunteers aged 70 and over had significantly lower mortality than non-volunteers.
Similarly highlighting its benefits, a major review found several studies have shown it increased people’s happiness.
But Dr Martinez says the key is to find a way to help your community that aligns with your personal interests and values.
‘When your service aligns with your passions and expertise, everyone benefits,’ she said.
‘If you’re passionate about food security, volunteer at a local pantry with a Kitchen Restore project,’ she said.
In the UK, there are lots of food kitchens people can volunteer in run by different charities such as FoodCycle.
Adjusting your daily eating window
There is a body of evidence a Mediterranean diet full of vegetables, fruit, nuts legumes and whole grains while minimising ultra-processed foods is best for your health.
However, in the article an expert said the time of day you eat matters too. Dr Brandhorst explained time-restricted eating – a type of intermittent fasting which sees people eat all their food in a certain number of hours.
‘For example: first meal – defined as caloric intake, so coffee with cream and sugar definitely counts – of the day at 8am and the last caloric intake at 6pm,’ said Dr Brandhorst.
One of the experts claimed a type of intermittent eating has lots of health benefits
‘This simple eating pattern aligns digestive function with other systemic signalling, such as sleep, which provides health benefits, such as weight loss, improved heart health and the regulation of blood sugar levels.’
While some have proposed eating in an eight or 10-hour window, alarming research linked an eight-hour time-restricted window to a 91 per cent higher risk of cardiovascular death.
And a study published in June earlier this year found eating meals in a specific time period – like an eight-hour period – was a no better method for weight loss than regular dieting.
It isn’t recommended children, teens under 18, pregnant or breastfeeding women, individuals with diabetes or people with a history of eating disorders do intermittent fasting.
A consistent sleep schedule
It’s important to get enough sleep because ‘sleep is the body’s repair programme’, Dr Vaughan said.
However, he added that it is important to ensure you keep a consistent sleep schedule.
This is because, he said: ‘Consistent sleep timing and quality restore metabolic balance, preserve vascular function and stabilise immune signalling.’
Vascular function is the ability of blood vessels to perform their roles in the circulatory system, like distributing oxygen.
The experts also recommended getting consistent sleep to live better for longer
Meanwhile, immune signalling is a process of information being transferred in the immune system to detect and respond to threats like pathogens.
Dr Vaughan added: ‘Chronically short or erratic sleep accelerates biological aging markers such as epigenetic drift and insulin resistance, while steady circadian rhythm is linked to healthier lifespan trajectories.’
A circadian rhythm is the body’s natural 24-hour cycle which is in charge of regulating sleep-wake cycles which tend to be influenced by light and darkness.
The NHS says a healthy adult should get around seven to nine hours of sleep each night.
Research has shown poor sleep long term increases risk of high blood pressure, diabetes, obesity, depression heart attack and stroke.
