Today we continue our Hallmarks of Ageing series with the second hallmark, telomere shortening, a gradual process wherein the protective ends of chromosomes diminish with each cell division.

Recent research from Oxford University, utilising the UK Biobank to study nearly half a million people, has quantified how our surroundings and lifestyle choices influence our lifespan and disease risk more significantly than our genetic makeup, finding that environmental factors explain approximately 17% of variation in premature mortality, whilst genetics explained just 2%.

Genomic instability, caused by DNA damage, is a primary hallmark of ageing. The evidence is compelling: while people with DNA repair disorders show accelerated aging, centenarians often have genetic variants that enhance DNA repair, suggesting that protecting our genome could be key to promoting a healthy lifespan.

Recent research analysing data from 3,600 participants aged 50-80 reveals that physical movement is the strongest predictor of longevity, surpassing traditional factors like age and smoking, whilst emphasising the importance of consistent daily activity over intensive exercise sessions.

Peer through the neuroscientific lens to discover how alcohol sculpts our brain's architecture, and more importantly, how our remarkable grey matter bounces back when we give it the chance to recover.

Meet the 12 'Hallmarks of Ageing' - the cellular processes that drive how we age. From DNA damage to cellular 'zombies', we're making the science accessible.

Cold exposure, from winter swimming to chilly morning showers, can enhance brain function by strengthening neural connections, boosting mood through dopamine release, improving immune function, and promoting better sleep quality.

In his final message (for now!) for the Oxford Longevity Project newsletter, Sir Christopher emphasizes the importance of understanding and actively reshaping life's key behavioral influences - what he calls the "three (h)aitches" (herd, habits, and highs) - while sharing his SMELD and MEDs formulas for healthy ageing.

Walking is more than exercise—it's brain food! Discover practical tips to make walking a seamless part of your day, from sneaking in extra steps to setting realistic goals and using fun tech tools. Whether it's a post-lunch stroll, taking the stairs, or joining a walking group, every step counts toward better health and longevity. Let's move, connect, and thrive!

Calcium & Magnesium are Brain Boosters!

These minerals do more than build bones—they’re vital for memory and cognitive health! Want to learn how they work and boost your intake?

Embrace a proactive approach to health with Sir Christopher's Responsible Patient Routine. Small, intentional habits around mindset, diet, exercise, environment, and gratitude can have a big impact on your well-being.

A recent study of 50,000 female nurses published in JAMA Psychiatry found that those with high gratitude scores had a 9% lower risk of all-cause mortality. 

Introducing Gray Area with Georgia. In her blog series, Neuroscientist Georgia is exploring all things brain. This month, she's telling us about the brain on music.

This month Sir Christopher is reminding us that happiness is a choice. Choose to be happy and maybe choose borscht when it’s on the menu.

To secure healthy longevity we need to adjust our attitude to reality towards a gracious, smiling acceptance of what is so.

Sir Christopher reflects on the joys of cherishing loving relationships and the health benefits of fasting, emphasizing a simple routine to maintain a healthy BMI through overnight fasting and portion control.

Sir Christopher emphasises the importance of the "rest and relaxation (R&R) response" to counter daily stress, encouraging a simple practice of focused breathing and positive affirmations for 10-15 minutes twice a day to achieve calmness.

A recent study in Alzheimer's Research and Therapy found that intensive lifestyle interventions, including a plant-based diet, exercise, stress management, and support groups, significantly improved cognitive function and gut health in people with early-stage Alzheimer's over 20 weeks.

A study in BMJ Evidence-Based Medicine tracking 353,742 participants over 13 years found that healthy lifestyle choices significantly mitigate the negative effects of genetic predisposition, with poor habits increasing premature death risk by 78% regardless of genetics.

Sir Christopher introduces the importance of slow, deep nasal breathing, both day and night, as a vital practice for well-being, alongside aligning with nature's rhythms by sleeping longer in winter and respecting seasonal cycles.