Stay Younger For Longer with These 7 (Science-Backed) Foundations of Healthy Ageing

Movement is vital for healthy ageing

Ageing is inevitable, at least for now. But how we age is, to a large extent, in our control.

In recent years, the science of ageing has undergone a revolution. We now understand that lifestyle is not just about feeling better in the short term, it actually shapes our biological age, determines how fast we decline, and even how long we live.

We all know someone who looks and behaves younger than they are. They move well, have great hair and skin and have a vitality and zest for life which is the every of most others. Chances are though that we might know more people who walk the opposite line and look and act older than they actually are. The difference, more often than not, lies in the small daily habits they each practice, not in their genes.

Infact scientists now generally agree that only around 20% of what causes ageing is genetic. The other 80% is our lifestyle.

The good news is that this puts us far more in control of doing something about it than most people think. And it’s never been more needed. Whilst we’re living longer, we’re not living better. In the UK the average lifespan of an adult is 82 years old (79 in the USA), but the average healthspan (the number of years living disease free) is 61 years (66 in the USA).

That means that the average adult will likely live their final 15-20 years with at least one chronic illness and often with multiple other health and mobility issues.

But simple lifestyle habits can help increase your changes of a fulfilling and vital second chapter. This article explores seven powerful, science-backed pillars of healthy ageing. Each of these plays a distinct role in slowing down biological ageing and enhancing your healthspan. All are proven to improve our cellular health, which is the currency of healthy ageing, and are footed in longevity research, and the real-world habits of the world’s longest-living people.

And it’s never too late to start. So let’s dive in.

1. Stress Management: Taming the Silent Accelerator of Ageing

Chronic stress is one of the most powerful but underestimated contributors to ageing. While occasional stress helps us adapt and grow resilience (something known as hormesis), unrelenting low-level stress creates a cascade of biological damage.

When your brain perceives a threat, it triggers the hypothalamic-pituitary-adrenal (HPA) axis, leading to the release of cortisol and adrenaline. While this is needed for ‘fight or flight’ responses, over time, persistently elevated cortisol increases the body’s internal inflammation, impairs immune function, shrinks brain structures and contributes to the shortening of telomeres - the protective caps at the ends of your chromosomes. Telomere shortening is directly associated with cellular ageing and chronic disease and is one of the 12 ‘Hallmarks of Ageing’ identified in a landmark 2013 study. (Lopez et al., 2013)

In fact, in a different study by Dr. Elissa Epel, women with high perceived stress had telomeres equivalent to someone 10 years older biologically (Epel et al., 2004).

It’s important to understand that we may be experiencing this without always feeling ‘stressed’, but due to lifestyle choices our bodies forget how to ‘rest and digest’ and stay on high alert.

How to Reduce Stress and Slow Ageing:

• Daily breathwork: Just 5–10 minutes of slow, diaphragmatic breathing can activate the parasympathetic nervous system (the rest and digest system) and lower cortisol – almost immediately.

• Create a “worry window”: Allocate 15 minutes per day to jot down worries and solutions. It reduces rumination and helps regulate stress.

• Nature therapy: Studies show that time spent in green space reduces cortisol and lowers blood pressure (Park et al., 2010).

• Digital boundaries: Limit news and social media intake, especially before bed which can cause over stimulation, anxiety and worry.

  
  

You don’t need to eliminate all stress. Stress is normal and in its basic form is neither good or bad. You just need to learn how to shift gears and reframe certain stressors as challenges that make you stronger or allow you to grow.

2. Nutrition: Nourishing your Cells from the Inside Out

The foods you eat don’t just impact your weight, they affect your cells, genes, and the trajectory of your ageing.

Poor nutrition leads to chronic low-grade inflammation (known as “inflammaging”), oxidative stress, and insulin resistance, all hallmarks of accelerated ageing. On the other hand, nutrient-dense, anti-inflammatory foods support mitochondrial health (the energy centres of our cells), DNA repair, and cellular detoxification.

In Blue Zones, regions where people commonly live past 100, diets are predominantly plant-based, rich in polyphenols, fibre, and omega-3s. Research has shown that dietary patterns like the Mediterranean diet are linked to longer telomeres and reduced risk of age-related disease (Crous-Bou et al., 2014).

Nutrition Habits that Slow Ageing:

• Prioritise plant variety: Aim for 30+ different plants per week. Diversity feeds a healthy gut microbiome, which influences immunity, metabolism, and even mood.

• Cut the sugar: Excess sugar spikes insulin and fuels inflammation. Sugars bind to proteins and fats in your body which forms harmful compounds called AGEs — Advanced Glycation End-products, which coat your cells and tissues and age your body from the inside. So start by removing sugar-sweetened drinks and hidden sugars in sauces and cereals.

• Include healthy fats: Omega-3s (from oily fish, flaxseeds, walnuts) protect against brain ageing and reduce systemic inflammation.

• Eat within a circadian rhythm: Time-restricted eating (e.g., eating your food within a 12 or 10 hour window and fasting for 12 or 14 hours overnight) improves metabolic health and supports autophagy, the body’s natural cellular repair process.

And don’t underestimate the role of your gut. Over 70% of your immune system resides there, and a healthy gut has been linked to longevity through mechanisms like inflammation control and better nutrient absorption.

3. Movement: Keeping the Engine Running

Exercise – or more specifically movement - is one of the most potent longevity enhancers we know.

Movement enhances mitochondrial function (your cells' energy producers), reduces inflammation, boosts neurogenesis (the growth of new brain cells), and improves insulin sensitivity. Physical inactivity, on the other hand, is linked to everything from cognitive decline to cardiovascular disease.

Muscle mass naturally declines with age, a condition called Sarcopenia, and its one of the biggest factors of all causes mortality. Studies show older adults with sarcopenia have a 60–70% increased risk of dying over a 10-year period compared to those without it. That’s because it affects our ability to move well and frailty increases the risks of falls and injuries.

So think of fitness not just as protecting cardiovascular health. Strength and muscle maintenance is just as important for healthy ageing.

Longevity-Promoting Movement Habits:

• Walk daily: Aiming for 7,000 - 10,000 steps/day reduces mortality risk. Break up sedentary time with hourly movement. Don’t sit for longer than an hour at a time.

• Train for strength: Muscle is your metabolic currency. Include 2–3 strength sessions per week - bodyweight is a great place to start.

• Work on balance and mobility: Falling is one of the greatest risks in older age. Practices like yoga or tai chi improve proprioception and flexibility.

• Don’t overtrain: Excessive endurance training can elevate oxidative stress. More isn’t always better – less intense but regular movement is key.

Don’t be intimidated by ‘exercise’. Even a few minutes of movement a day has compounding benefits across all systems of the body.

4. Sleep Optimisation: The Undervalued Anti-Ageing Tool

Sleep is often the first thing that is sacrificed when we are busy – but sleep isn’t a luxury - it’s a biological necessity.

During deep sleep, your body carries out critical repairs: DNA repair, brain detoxification, hormone regulation, and immune system balancing. Poor sleep raises cortisol, impairs glucose metabolism, and accelerates amyloid plaque buildup - a contributor to Alzheimer’s disease.

Being consistent with your sleep routine and having heathy sleep habits is just as important as exercise and nutrition to your health.

Optimise Sleep to Reverse the Ageing Clock:

• Anchor your circadian rhythm: Wake and sleep at the same time daily. Morning sunlight is crucial for setting your internal clock and having a regular internal clock will help you sleep better at night

• Create a tech-free wind-down routine: Power down screens at least 60 minutes before bed. Blue light from screens delays melatonin production (the sleep hormone).

• Darken your bedroom: Even small amounts of light can disrupt sleep quality and hormone cycles. Keep your room cool too – between 16-18 degrees c)

• Mind your dinner time: Late-night eating impacts melatonin and insulin. Try to finish eating 2–3 hours before bedtime.

• No Booze or Caffeine: Stop drinking caffeine by 2pm at the latest – it takes longer than you think to clear the system, and avoid any alcohol at least 3 hours before bed – it is one of the biggest sleep inhibitors.

Sleep is the foundation of recovery. While most people have an ‘fitness’ routine or a skincare ‘routine’ – they will just ‘go to bed’. A nightime is one of the most important Routines you need for healthy ageing.

5. Wellbeing, Purpose & Connection: The Emotional Blueprint for Long Life

Longevity is not just about physiology, it’s also about psychology.

Multiple studies have found that people with strong social bonds and a sense of purpose live longer and experience less age-related decline. Loneliness, by contrast, is as detrimental to health as smoking 15 cigarettes a day (Holt-Lunstad et al., 2015).

In Okinawa, one of the Blue Zones, the concept of ikigai, a reason for being, is a central pillar of healthy ageing. Having a reason to get up in the morning is linked to lower inflammation, reduced risk of stroke, and even longer telomeres.

It doesn’t have to be a grand life changing purpose. In Okinawa, the garden is a common Ikigai. Getting up in the morning to tend their plants, vegetables and animals, gives a purpose and structure to their days.

Enhance Your Longevity Through Connection and Purpose:

• Invest in key relationships: Quality matters more than quantity. Focus on 3 - 5 deep connections and nurture them regularly.

• Find your “why”: What energises you? What are you good at? Journal your thoughts or explore tools like the Ikigai diagram to help clarify.

• Practice gratitude: A daily gratitude practice has been shown to lower inflammatory markers and improve mental health.

• Volunteer or mentor: Giving back is linked to greater wellbeing and brain health in older adults.

This isn’t soft science. It’s powerful biology. A meaningful life creates a more resilient body and brain and gives meaning to life – because what is the point of having a long, healthy life, if there’s no purpose, meaning or connections in it.

6. Brain Health: Building a Cognitive Reserve

The brain, like any other organ, is subject to ageing. But cognitive decline is not inevitable. In fact, the concept of “cognitive reserve” suggests we can build resilience against brain ageing through stimulation, learning, and lifestyle.

Key threats to brain longevity include insulin resistance, inflammation, poor sleep, and inactivity. On the flip side, neuroplasticity - the brain’s ability to rewire and regenerate -continues well into later life if we keep challenging it.

Brain-Protective Practices:

• Lifelong learning: Take a course, learn a language, or pick up a new skill. Mental novelty stimulates neural growth.

• Eat for brain health: Foods like blueberries, leafy greens, oily fish, and turmeric support memory and focus.

• Meditate: Mindfulness practice can increase grey matter in regions linked to memory and emotion regulation (Hölzel et al., 2011).

• Move your body: Physical activity increases BDNF, a neuroprotective growth factor.

Treat your brain like a muscle - train it, nourish it, and rest it well.

7. Environment: Your External Landscape Shapes Your Internal One

Your longevity isn’t just shaped by what you do, it’s also shaped by what surrounds you.

Every day, we’re exposed to environmental toxins like endocrine disruptors, heavy metals, poor air quality, artificial light, and EMFs. These exposures can impact hormone regulation, oxidative stress, and immune function.

It stands to reason then that the spaces we spend most of our time in should be as ‘clean’ as possible to limit the amount of toxins we take in from the world around us.

Create a Longevity-Supporting Environment:

• Detox your home: Use natural cleaning products, avoid synthetic fragrances, and ventilate rooms daily.

• Reduce plastic use: Store food in glass containers and never microwave plastic.

• Invest in air and water quality: A quality HEPA air filter and water filter can reduce exposure to pollutants and heavy metals.

• Control light exposure: Get sunlight in the morning and dim lights in the evening to align with natural circadian rhythms.

Whilst you might not get as big or immediate benefit from this as some of the other pillars, the cumulative effect of toxins, moulds, heavy metals take their toll on the body. Small upgrades in your daily environment can make a big difference to your long-term health.

Ageing Doesn’t Have to Mean Decline

We can’t stop the passage of time. But we can influence how time impacts us.

Contrary to a lot of attention-grabbing headlines, ageing well is not about extreme biohacks, expensive supplements, or impossible routines. It’s about layering small, powerful habits -rooted in science - that support your body’s innate ability to repair, adapt, and thrive.

Consistency is the key to longevity. Focus on small daily habits across these seven pillars to clean up your routine and the cumulative effect over time will literally change your life.

And to leave you with one thing you can start immediately – change your perception of ageing. In her seminal 2002 study at Yale University, Dr Becca Levy found that older adults with more positive self-perceptions of ageing lived, on average, 7.5 years longer than those with negative perceptions.

So, it’s in your hands. You can choose to see ageing as an opportunity to keep developing, improving, share your experience and knowledge and be excited about what the future holds. Or you could choose to see it as inevitable decline with aches, pain and illness as par for the course.

I know which I’ll be doing!

This article was first featured in Gathered Magazine May 15 2025, https://apple.news/IQ3k3_lN0QhqhHV9yHfy-qw