A 115-year-old Surrey woman, Ethel Caterham, has officially been recognised as the oldest living person in the world.
Her remarkable age naturally raises questions about what helps some people live exceptionally long lives. While supercentenarians are unusual and their experiences should not be treated as universal health advice, research into long-lived populations does point to several habits associated with healthier ageing and increased longevity.
1. Stay Physically Active
Regular physical activity is strongly linked with longer and healthier lives.
Research has found that people who are more active during the day generally have better long-term health outcomes. One study showed that increasing activity from none to around 75 minutes of brisk walking per week was associated with roughly two additional years of life expectancy.
However, exercise is only part of the picture. Spending long periods sitting or being inactive may negatively affect health even if you exercise regularly.
Sedentary behaviour has been linked with a greater risk of premature death from all causes.
Simple ways to reduce sitting include:
- Standing up approximately every 30 minutes
- Walking to speak with colleagues rather than calling or emailing
- Standing during part of a public transport journey
- Aiming for around 30 minutes of moderate activity on most days
Combining regular exercise with less sedentary time may offer the greatest benefit.
2. Eat More Fruits, Vegetables and Whole Foods
Diet also appears to play an important role in healthy ageing.
A study that tracked around 100,000 people for 30 years found that people who reached age 70 without major chronic diseases generally consumed more fruits, vegetables, whole grains, nuts and legumes.
They also tended to eat fewer:
- Trans fats
- Red and processed meats
- Fried foods
- Sugary foods
This does not mean that everyone must follow a vegan diet or completely avoid red meat. Instead, the research highlights broader dietary patterns associated with healthier ageing.
Could Fasting Help With Longevity?
Research in animals suggests that calorie restriction and intermittent fasting may help extend lifespan.
Early human research has also shown that following a fasting diet for three weeks may produce positive metabolic changes similar to those observed in longer-living animals.
However, larger and longer human studies are still needed to determine whether fasting can genuinely increase healthspan or lifespan.
3. Maintain Regular, High-Quality Sleep
Getting consistent, good-quality sleep is another important part of long-term health.
A study involving approximately 500,000 people in Britain found that irregular sleeping patterns were associated with a 50% greater risk of early death compared with regular sleep schedules.
Shift work may also affect long-term health. Research has associated shift work with a greater risk of stroke, while nurses working rotating shifts for many years were found to have poorer health and earlier deaths after retirement than nurses who did not work shifts.
Sleep requirements vary between individuals, making one universal recommendation difficult. However, the NHS generally recommends that adults aim for around seven to nine hours of sleep per night.
4. Manage Stress and Maintain Social Connections
Long-term stress can affect both physical and mental health.
Research increasingly suggests that significant stress during childhood, including parental loss, neglect or abuse, may affect health later in life. These experiences may increase inflammation at molecular and cellular levels, potentially raising the risk of illness and premature death in older age.
Psychological resilience may offer some protection.
Older adults who cope better with stress appear less likely to die prematurely from any cause. Research has also shown that just eight weeks of regular yoga may improve psychological resilience among older adults.
Social Activity May Support Longer Life
Strong social connections may also contribute to longevity.
People who remain socially active as they age tend to live longer. Adults over the age of 65 who participate in social activities every day have been reported to be three times more likely to survive for another five years compared with people who rarely participate socially.
One possible explanation is that friendships, family relationships and other social connections help reduce the effects of stress.
How Much Does Genetics Affect Longevity?
Lifestyle is important, but genetics also influences lifespan.
Some research has found that naturally occurring genetic mutations linked with longevity are more common among people who live exceptionally long lives.
Current estimates suggest that genetics may account for approximately 20% to 40% of differences in longevity.
However, favourable genes do not guarantee an exceptionally long life.
Ethel Caterham has reached 115, and one of her sisters lived to 104. However, Caterham’s two daughters died at the ages of 71 and 83.
This highlights how lifespan can vary greatly even within the same family.
Longevity Still Involves Chance
Even someone with favourable genes and an extremely healthy lifestyle cannot guarantee that they will live beyond 100.
Cells can develop mutations, blood clots can form and unexpected biological events can occur. Genetics, lifestyle and chance all contribute to how long a person ultimately lives.
Bottom Line
There is no guaranteed formula for reaching the age of 115, but research suggests that several everyday habits may improve the chances of living a longer and healthier life.
Staying physically active, limiting prolonged sitting, eating a nutrient-rich diet, maintaining regular sleep, managing stress and remaining socially connected may all support healthy ageing.
Genetics also matters, but making healthier lifestyle choices can still play an important role in protecting health and quality of life as we age.
FAQs
1. What lifestyle habits may help people live longer?
Regular physical activity, a balanced diet, consistent sleep, stress management and strong social connections are all associated with healthier ageing.
2. How much exercise may improve life expectancy?
One study found that around 75 minutes of brisk walking per week was associated with approximately two extra years of life expectancy compared with no activity.
3. Does sitting too much affect longevity?
Yes. Long periods of sedentary behaviour have been associated with a higher risk of premature death, even among people who exercise.
4. How much does genetics influence lifespan?
Current estimates suggest that genetics may account for around 20% to 40% of longevity.
5. Can fasting increase lifespan?
Animal research suggests that calorie restriction and intermittent fasting may extend lifespan, but longer and larger human studies are still required.