LONGEVITY LIFESTYLE

Ageing is the greatest risk factor for chronic diseases such as cancer, heart disease, and dementia. While modern medicine has significantly increased average life expectancy from 100 years ago, many of those added years are spent managing illness [1]. The focus has therefore shifted within research to how to target ageing processes to extend healthspan along with lifespan - extending the years we stay healthy and active.

Genetics only influence about 25% of how long we live, while the rest comes down to how we care for our bodies[2]. Like anything used daily, the body accumulates wear and tear with age. However, by supporting our body’s natural repair systems, we can slow that process. Adopting simple, everyday lifestyle habits can give you real power over your healthspan.

Drawing from the latest research and the habits of the world’s longest-lived populations, we’ve curated a longevity toolkit of some of the most effective practices to help you live not just longer, but better.

LONGEVITY TOOLKIT

DIET

Plant BAsed Diet

“Fact: The diets of people who make it to 100 are 90% whole food and plant based, often foods grown in their gardens. ”
— (1)

You may have heard of your ‘5 a day’ but do you know of the power this has for your health-span?

Research published in Circulation [3], the flagship journal of the American Heart Association, suggests that consuming approximately five daily servings of fruits and vegetables, comprising two servings of fruits and three servings of vegetables, could be the ideal amount for promoting longevity. Focusing on green leafy vegetables like spinach and kale, as well as fruits and vegetables rich in beta carotene and vitamin C such as citrus, berries, and carrots, have been linked to longevity benefits. They can help reduce the risk of chronic health conditions like cardiovascular disease and cancer, leading causes of death in elderly populations [4]. For instance, a 2025 meta-analysis revealed people with the most plant-based foods in their diet had about 15% lower mortality risk than those eating the least [5].

  • Vegetables: a variety, especially leafy greens, tomatoes, peppers, courgettes, aubergines

    Fruits: especially fresh, seasonal options (e.g. berries, citrus, apples, grapes)

    Whole grains: such as oats, whole wheat bread, brown rice, bulgur, farro

    Legumes: lentils, chickpeas, beans

    Nuts and seeds: almonds, walnuts, sunflower seeds, etc.

    Olive oil: primary fat source (extra virgin preferred)

  • Fish and seafood: 2-3 times per week (e.g. salmon, sardines, mackerel) Good fats for the brain!

    Poultry and eggs: in moderation

    Dairy: mainly cheese and yoghurt, preferably in smaller amounts and traditionally fermented

    Herbs and spices: used liberally for flavour instead of salt (e.g. oregano, basil, garlic, rosemary)

  • Sweet treats: naturally sweet alternatives to refined sugar include fresh fruit, dried fruits (like dates or figs), dark chocolate, or a drizzle of honey with yoghurt.

    Red meat: Sparingly, often limited to a few times a month.

  • Lifestyle elements (also core to the Mediterranean approach):

    Shared meals: eating with others, not rushing

    Physical activity: regular walking or movement post-meal time

    Mindful eating: savouring food, not over consuming

    Seasonal and local ingredients: eating with the rhythm of nature

Mediterranean DieT

The Mediterranean diet, characterised by high consumption of fruits, vegetables, whole grains, legumes, nuts, and olive oil, along with moderate intake of fish, poultry, and red wine, has been strongly linked to longevity and improved health outcomes. This dietary pattern is rich in anti-oxidants, fibre, and healthy fats, which may contribute to lower rates of cardiovascular disease, cancer, and neurodegenerative conditions. There is a particular emphasis on fresh, seasonal ingredients while minimising processed foods and added sugars, promoting overall health, and potentially extending lifespan (6)(7).

 In fact, a recent study [8] linked the Mediterranean diet with lower risk factors for heart disease, such as high cholesterol and high blood pressure. this has. been further corroborated by a 25-year longitudinal study of 25,000 women, finding those with the highest Mediterranean diet adherence had a 23% lower risk of all-cause mortality [9].

“A 25-year study of 25,000 U.S. women found those with the highest Mediterranean diet adherence had a 23% lower risk of all-cause mortality.”
— (4)

Bottom Line: A plant-forward diet with minimal processed meat remains one of the most effective ways to support long-term health through diet.

Rethink Meat

Reducing meat - particularly the over-processed type - remains one of the most strongly supported strategies for healthy ageing. Large cohort studies show that high consumption of processed red meat is linked to a 21–32% increase in all-cause mortality [10]. Similarly, eating just 2 ounces of meat daily (about half a burger) is associated with a 26% higher risk of cardiovascular death compared to vegetarians, even after adjusting for other factors [11].

Replacing red and processed meat with fish, poultry, or plant-based proteins (linking back to a plant-based diet) is consistently associated with lower rates of heart disease and premature death [12]. Whole food sources like legumes, quinoa, whole grains, nuts, tofu, and tempeh are especially beneficial. Even a small dietary shift, replacing just 3% of daily calories from animal to plant protein, is associated with a 10% lower risk of death, while replacing eggs and red meat with plant protein may reduce risk by up to 24% [13].

In longevity hotspots, red meat is consumed sparingly - typically no more than twice a week in small portions - while fish is eaten regularly, in modest daily servings. Reflecting this, the 2024 Nordic Nutrition Recommendations advise limiting processed meats and added sugars to help extend healthy lifespan [14].

The Power of Beans, Mushrooms and Fermented food

Beans

Did you know that Fermented foods are rich in probiotics, beneficial bacteria that support a healthy gut microbiome? A balanced gut microbiome is crucial for digestion, nutrient absorption, and immune function and is of upmost importance to maintain as we age. By promoting a healthy digestive system, fermented foods such as kimchi, kefir, and sauerkraut, help reduce inflammation and prevent gastrointestinal issues [18].

The best part? Many fermented foods are easy to make at home with just a few basic ingredients, and they keep well for weeks in the fridge—making them a simple, cost-effective way to add lasting health benefits to your daily routine.

TOP TIP: The more colour the beans you include; like black beans, red kidney beans, and pinto, the higher their antioxidant content! [16]

Beans are a nutritional powerhouse, offering a unique combination of protein, fibre, and essential nutrients that support multiple aspects of health. Their low glycaemic index and high fibre content make them particularly effective for reducing the risk of type 2 diabetes, while their antioxidant and anti-inflammatory properties are linked to a lower incidence of heart disease and certain cancers [15].

In regions known for longevity, such as Okinawa and Nicoya, beans feature prominently in the daily diet, with the longest-lived individuals often consuming around a cup a day [16]. This isn't surprising, as legumes - and plant proteins more broadly - continue to show strong links to healthy ageing. Modelling studies suggest that increasing intake of beans, nuts, and whole grains could offer some of the biggest gains in life expectancy; potentially adding up to two extra years. Versatile, affordable, and environmentally friendly, beans and other plant proteins are a simple yet powerful way to support long-term health and longevity.

Fermented Foods

Mushrooms

Mushrooms have been associated with longevity due to their rich nutrient content and plethora of health benefits. Certain mushrooms, like shiitake, reishi, and maitake, contain bioactive compounds such as polysaccharides and antioxidants, which have been linked to improved immune function, reduced inflammation, and enhanced cellular repair mechanisms like autophagy. Regular consumption of mushrooms may therefore contribute to a longer and healthier life [17].

Vital VitaminS

Overall, as we age, getting the right vitamins is vital for maintaining health, energy, and disease prevention! Here’s a quick guide to essential vitamins and their food sources [19].

  • Role: Aids calcium absorption, boosts immunity, may lower risk of chronic disease.

    Sources: Sunlight (get that spf on though), oily fish (salmon, mackerel), fortified plant milks, mushrooms.

  • Role: Supports red blood cells, energy, and cognitive function.

    Sources: Eggs, dairy, meat, fish, fortified cereals, nutritional yeast.

  • Role: Fights oxidative stress, boosts immunity, supports skin and joints.

    Sources: Citrus fruits, berries, peppers, tomatoes, leafy greens.

  • Role: Antioxidant that protects cells and supports skin and brain health.

    Sources: Nuts, seeds, avocados, spinach.

  • Role: Maintains healthy eyes, skin, and immune function.

    Sources: Carrots, sweet potatoes, kale, squash, eggs.

  • Role: Helps with blood clotting and calcium regulation.

    Sources: Kale, broccoli, spinach, fermented foods (e.g. natto).

  • Role: Important for DNA repair and heart health.

    Sources: Lentils, leafy greens, asparagus, fortified grains.

Intermittent Fasting & Time-Restricted Eating

That said, research does reflect that fasting may affect men and women differently:

  • Men tend to experience more consistent benefits with fasting, including fat loss and improved metabolic markers.

  • Women, particularly those of reproductive age, may have more varied responses depending on hormonal cycles, stress levels, and overall lifestyle. Some women feel energised and balanced with TRE, while others may find longer fasting windows or skipping meals (especially breakfast) less beneficial; potentially leading to fatigue or increased stress hormones.

This doesn’t mean fasting isn’t suitable for women - it simply means that a gentler, more personalised approach can be helpful. Many women find a 10 - 12 hour eating window offers noticeable benefits while maintaining hormonal balance and energy. The focus should be on listening to your body, avoiding extremes, and choosing a style that suits your own rhythm.

Beyond what you eat, when you eat may also influence longevity. Intermittent fasting (IF) - particularly time-restricted eating (TRE), where meals are limited to a 6-10 hour window - has gained traction in both research and wellness circles.

Recent studies, in both animals and humans, suggest intermittent fasting can support metabolic health, improve insulin sensitivity, reduce inflammation, and activate cellular repair processes such as autophagy. For many people, an eating window like 8am to 6pm helps to align food intake with natural circadian rhythms, improving blood sugar control, cholesterol levels, and liver function [21,22].

Bottom Line: Intermittent fasting can be a highly effective tool for supporting healthy ageing when it’s adapted to your unique needs. Whether you’re male or female, aligning your meals with daylight hours and avoiding late-night eating can help improve metabolic function and overall vitality.

Physical and Mental Health

Daily Movement

  • Cycle, take the scenic walking route, or park a little farther from your destination to build movement into your daily tasks.

  • Skip the lift when you can. Climbing stairs builds leg strength, supports cardiovascular health, and adds a mini workout to your day.

  • Pulling weeds, planting seeds, and watering the beds all involve bending, squatting, and lifting - natural movement that adds up over time with the added reward of beautiful plants, flowers and home-grown produce.

  • Set a timer to stand, stretch, or walk around every hour - especially if you work at a desk. Small breaks boost circulation and focus.

The link between movement and longevity is stronger than ever. Encouragingly, even small amounts make a meaningful difference. A 2023 meta-analysis involving over 30 million people found that just 11 minutes of moderate exercise per day - around 75 minutes per week - was linked to a 23% reduction in early death risk [23]. Activities like brisk walking, cycling, dancing around your house, all count.

Importantly, many of the world’s longest-lived people don’t necessarily go to the gym - they simply move naturally throughout the day. In areas where people often live well into their 90s and beyond daily routines involve functional activities like gardening, walking to visit neighbours, cooking from scratch, or doing manual tasks [16].

Modern research backs this up. A 2023 randomised trial showed that sedentary adults who began community gardening significantly increased their fibre intake, physical activity, and reported lower stress [24]. Similarly, older adults who stay active through day-to-day tasks - whether playing with grandchildren, doing housework, or taking the stairs - tend to have longer telomeres and better metabolic health than those who are largely sedentary [25].

A key takeaway is to avoid prolonged sitting. Sitting for 8+ hours per day is associated with higher mortality risk unless it’s regularly interrupted. Even brief, 2–3-minute walking breaks each hour can help counteract the negative effects of being still for too long!

Sleep Quality

Longevity isn’t just about activity - it’s also about recovery. Sleep is the body’s natural repair state with research underscoring both sleep duration and sleep quality play vital roles in determining lifespan. A study looking at 172,000 people found that individuals with the healthiest sleep habits lived significantly longer [26]. In fact, an estimated 8% of all deaths could be attributable to poor sleep alone.

Beyond quantity, it’s the quality of sleep - uninterrupted deep sleep - that matters most. Conditions like insomnia or sleep apnoea contribute to higher risks of hypertension, obesity, type 2 diabetes, and cognitive decline. In contrast, good sleep supports hormonal rhythms (like cortisol and melatonin), brain detoxification, and DNA repair. New studies even suggest that better sleep reduces dementia and cardiovascular risks [27].

If persistent sleep issues exist, such as sleep apnoea or restless leg syndrome, a clinical evaluation is advised – treating them can significantly improve health and longevity. In summary, investing in better sleep is an investment in a longer, healthier life.

  • Short power naps could support brain health. A study from UCL found regular nappers had larger brain volume equivalent to brains 2.6 to 6.5 years younger [28].

    Napping helps reduce mental fatigue, improve memory, and boost mood. The sweet spot? 10 - 30 minutes in the early afternoon. Longer or late naps may disrupt night-time sleep, so timing is key.

    While not a substitute for overnight rest, a well-timed nap can restore focus, especially as we age.

Just 10–15 minutes of mindful practice per day can positively influence mood, resilience, and even slow biological ageing.

Managing Stress and Anger

Managing stress and anger is vital not just for mental wellbeing, but for long-term physical health. Chronic stress and frequent anger trigger the release of stress hormones like cortisol and adrenaline, raising blood pressure and heart rate, and placing extra strain on the cardiovascular system. Over time, this increases the risk of heart disease, stroke, and other chronic conditions.

A Harvard study found that major stress events temporarily sped up ageing markers - changes that reversed with recovery [29]. Additionally, chronic stress contributes to inflammation, shortened telomeres (the protective caps on chromosomes), and reduced lifespan.

Unmanaged anger compounds these effects, often fuelling unhealthy behaviours like overeating or smoking, and weakening immune function. But the good news is that consistent stress management techniques - like movement, mindfulness, and breathwork - can lower stress hormone levels, protect your heart, and even support healthy cellular ageing.

Social Connectivity

On the other hand, pessimism and chronic loneliness can take a toll. According to the U.S. Surgeon General’s report, loneliness increases the risk of early death by 26%, comparable to smoking 15 cigarettes a day. Social disconnection is also associated with higher rates of heart disease and stroke.

Social connection doesn’t just lift the spirits: it strengthens the heart, sharpens the mind, and quietly adds years to your life.

Strong social connections are a powerful - yet often overlooked - factor in healthy ageing. People with robust social networks consistently live longer, healthier lives than those who are socially isolated. Quality interactions offer emotional support, reduce stress, and foster a sense of belonging and purpose- each of which plays a role in protecting both physical and mental health.

Studies show that older adults who engage in social groups, volunteer, or maintain close friendships experience better cognitive outcomes and lower risk of disability [30]. In fact, social prescribing - where doctors refer patients to community groups or social activities - is now being adopted in the UK and beyond as a key part of preventive health care.

Spending time with friends, joining clubs, or volunteering doesn't just reduce loneliness - it also stimulates the brain and strengthens emotional wellbeing. Intergenerational connection has been shown to be especially beneficial for both cognitive health and life satisfaction.

Positive Mindset

Did you know that how we think about ageing can have a profound impact on how we actually age? Research shows that expectations around physical decline influence real-world outcomes - older adults who believe they will remain active and capable are more likely to adopt healthy behaviours and maintain physical function. In one study, those with more positive beliefs about ageing were significantly more active and engaged, while those with low expectations were less likely to prioritise medical care and more prone to adverse outcomes [31].

The benefits of a positive mindset extend beyond behaviour. Studies have shown that individuals with a positive perception of ageing live an average of 7.5 years longer than those with negative views [32]. Optimism and a sense of purpose are also linked to lower stress hormone levels, a stronger immune response, and healthier lifestyle choices - all of which can contribute to reduced mortality.

A Puzzle a Day…

As well as your body, keeping your brain active helps preserve cognitive function and may reduce dementia risk. It has been evidenced that older adults who enrolled in continuing education classes had a 19% lower risk of developing dementia over five years. Learning new skills helps build cognitive reserve, a buffer that protects against neurodegeneration [33].

Whether it's learning a language, taking a class, reading, playing an instrument, doing puzzles, or simply completing the NYT games daily, the type of activity matters less than mental novelty and engagement. Even activities like crosswords or Sudoku help maintain brain sharpness- the key is to keep challenging the brain regularly.

Environmental & Lifestyle Therapies

HEAT THERAPY

If accessible and suitable for your health status regular heat exposure, has been linked to improved heart health and increased lifespan. In Finland, where sauna use is common, men using saunas 4–7 times per week had up to a 40% lower risk of all-cause mortality compared to once-a-week users [34].

Typical sessions (15–20 minutes at ~80°C) can mimic passive exercise by raising heart rate and improving circulation. On a cellular level, heat triggers heat shock proteins, which help repair damaged proteins and reduce oxidative stress - mechanisms thought to support healthy ageing. Infrared saunas and hot baths may offer similar benefits. Regular use has been shown to improve blood pressure, arterial flexibility, and lung function.

Cold Exposure

cold exposure – through cold showers, ice baths, or outdoor swims – also appears to offer health benefits via mild physiological stress. Brief cold immersion activates brown fat (brown adipose tissue), which burns calories and produces heat, potentially supporting metabolism and insulin sensitivity. Cold also stimulates norepinephrine, a hormone that boosts alertness, improves mood, and may reduce inflammation. Enthusiasts often report post-cold exposure euphoria and greater energy [35].

However, this is something to err on the side of caution with (particularly if you have any cardiovascular complications) we would recommend consulting your doctor first.

Air quality

Air pollution, especially fine particulate matter, has been consistently linked with increased rates of heart and lung disease, reduced life expectancy, and cognitive decline [36]. Where possible, prioritise time in clean air environments (such as parks or natural settings), and consider indoor air purifiers, particularly in urban areas or during wildfire seasons. Other lifestyle practices - such as avoiding tobacco smoke, limiting alcohol, and reducing exposure to household chemicals, pesticides, or plastics – may also reduce the cumulative toxin burden on the body. While this factor can be outside of individual control, minimising environmental exposures where possible plays a role in supporting healthspan.

Sunlight

Regular, moderate sun exposure helps the body produce vitamin D, which is essential for bone strength, immune function, and mood regulation. It also plays a role in maintaining circadian rhythm-our internal body clock - by promoting wakefulness and more consistent sleep-wake cycles [37].

Aim for 10–20 minutes of sunlight on the arms and legs a few times per week, ideally in the morning or late afternoon when UV exposure is lower. If your vitamin D levels are low, supplements may be needed - especially during winter months or in those with limited sun access.

While sunshine is beneficial, it’s important to protect the skin: always apply SPF! if you're out for extended periods or during peak hours, and avoid prolonged exposure.

TRUE OR FALSE?

  • FALSE

    While genes and family history can influence the risk of various disorders such as diabetes, cardiovascular disease, and cancer, they don't exclusively dictate overall health or longevity. According to Dr. Roger Landry, author of "Live Long, Die Short," lifestyle choices play a substantial role, accounting for 70% of how we age. Dr. Landry emphasizes that our way of living significantly impacts our health as we grow older. Thus, focusing on altering controllable factors like diet and physical activity levels is crucial for improving both health and lifespan. (16)

  • FALSE

    Excessive high-intensity training can stress the body, increase inflammation, and lead to injury. Studies show that consistent, moderate exercise - like walking, cycling, or strength training - is more beneficial for long-term health.

  • The gut and brain are connected via the gut-brain axis. A healthy gut microbiome therefore supports mood regulation, cognitive function, and even helps reduce the risk of neurodegenerative diseases through production of neurotransmitters like serotonin (the happy hormone) and reducing systemic inflammation.

  • FALSE

    Sleep, diet, and exercise are deeply interconnected pillars of health - they don’t work in isolation. Poor sleep can disrupt hunger hormones like ghrelin and leptin, leading to cravings and poor dietary choices. It also reduces motivation and energy for exercise, impairs muscle recovery, and raises cortisol levels, which can lead to inflammation and weight gain.

    On the flip side, regular physical activity can improve sleep quality, and a nutrient-rich diet supports the production of sleep-regulating hormones like melatonin. Together, these three lifestyle factors form a feedback loop that is essential for healthy aging.

  • FALSE


    Poor mental health - especially chronic stress, anxiety, or depression - can accelerate biological aging by shortening telomeres, increasing inflammation, and impairing immune function. Practices like mindfulness, therapy, and social connection can support both mental and physical well-being.

  • TRUE

    Diets rich in vegetables, fruits, whole grains, legumes, and healthy fats are associated with reduced risk of chronic diseases and longer life expectancy.

  • FALSE


    Older adults can build muscle, improve strength, and increase metabolic health through regular resistance training and balanced nutrition. In fact, maintaining muscle mass is one of the best predictors of healthy aging.

  • FALSE


    Healthy fats - like omega-3s found in fish, flaxseed, and walnuts - are vital for brain function, heart health, hormone production, and reducing inflammation. It’s trans fats and excessive saturated fats that should be limited.

  • TRUE

    Consistent aerobic and resistance exercises are linked with improved brain function and lower dementia risk.

  • TRUE

    Positive outlooks and a sense of purpose are associated with reduced stress and better overall health outcomes.

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