Many athletes enhance their performance by integrating various exercises. New research suggests this cross-training may also contribute to a longer lifespan.
A comprehensive analysis of two studies following individuals for over 30 years revealed that those who participated in a diverse range of physical activities had a 19% lower risk of mortality compared to equally active individuals with less variety in their workouts.
“Maintaining the same total amount of physical activity while incorporating different exercises can lead to additional benefits,” states Han Han from Harvard University. However, as this type of research is observational, the results are indicative rather than definitive.
Most exercise studies tend to focus on either intensity or total volume of activity, often contrasting aerobic and strength training. In this research, Han and her team examined nine primary aerobic activities, including jogging (defined as a pace slower than 6.2 minutes per kilometer), running, outdoor and stationary cycling, stair climbing, swimming, rowing, bodyweight exercises (like squats and pull-ups), tennis, squash, racquetball, and weight training.
The researchers collected data on 70,000 women and 41,000 men from the Nurses’ Health Study and the Health Professionals Follow-up Study between 1986 and 2018. Study participants completed a physical activity questionnaire every two years.
The research team analyzed the link between participants’ activity levels and their mortality risk throughout the study duration. Individuals with health conditions that could skew their performance were excluded from the findings.
Results showed that engaging in multiple forms of exercise for several hours each week revealed diminishing returns regarding death risk reduction over the study timeline.
This highlights that diversifying workouts can provide enhanced benefits. As Han suggests, when one reaches diminishing returns with a specific exercise, it may be more advantageous to try different activities instead of repeating the same routine. Different forms of exercise may offer unique physiological advantages that can work together for greater benefits.
“Future research could explore potential synergies between various exercises,” Han notes. This optimal combination can evolve as people age.
Only a few studies have investigated how different types or combinations of exercise affect mortality rates, according to Lee Dak-chul from the University of Pittsburgh. He cautions that results should be approached with caution due to inherent research limitations—such as self-reported exercise, which may be inflated, and the likelihood that healthier individuals tend to participate in more physical activities.
Nevertheless, their findings are somewhat corroborated by the World Health Organization’s guidelines, advocating for both aerobic and resistance exercises as providing comprehensive health and mortality benefits compared to either alone, as Lee mentions.
In the future, this type of research could leverage data from wearable fitness devices instead of relying on self-reported data. “For now, we have to depend on surveys,” Han concludes.
Longevity advocates, such as Brian Johnson, often push boundaries in their pursuit of immortality. For those of us looking to celebrate a century with less complexity, dietary changes are typically the first step. While plant-based diets are frequently recommended, recent studies in China indicate many centenarians include meat in their diets, potentially offering crucial benefits, especially for those with low body weight.
Meat is a source of essential amino acids that influence a signaling molecule named mTOR, linked to the aging process. Although numerous studies recommend reducing meat intake for longevity and disease prevention, it’s important to note that vegetarian diets have been associated with increased fractures and instances of malnutrition.
These challenges can be particularly pronounced for older adults with weaker bones, resulting in slower recovery post-surgery. According to Wang Kaiyue from Fudan University in Shanghai, understanding the link between diet and longevity is essential. Wang and colleagues analyzed data from a centralized health database focusing on individuals aged 65 and above.
Within their study, 5,203 participants aged 80 and older in 1998, who were free from cardiovascular conditions, diabetes, or cancer, were surveyed. Approximately 80% identified as meat eaters, while others followed a mainly plant-based diet but occasionally consumed animal products.
Interestingly, meat consumers demonstrated a higher probability of living to age 100 compared to those following vegetarian, pescatarian, or vegan diets. This finding held statistical significance when body weight factored into the analysis.
The likelihood of reaching 100 grew, especially among underweight meat eaters, with 30% reporting daily meat consumption, compared to 24% of underweight vegetarians in 1998. This trend was less pronounced among heavier individuals.
While heavy consumption of meat has been linked with obesity, research supports the role of animal proteins in building stronger muscles and enhancing bone health. According to Wang, such benefits are particularly significant for those lacking body mass.
Nonetheless, a diet rich in vegetables is crucial, with findings indicating participants who consumed vegetables daily tended to have extended lifespans.
“Older adults often face unique nutritional challenges,” says Wang. “Our research implies that dietary guidelines for older individuals should prioritize nutritional balance over strict avoidance of animal products, particularly for those with low body weight.”
This particular outcome may not hold true globally, as dietary habits differ significantly, but “the biological principles connecting nutrition and aging likely have universal relevance,” Wang adds.
According to James Webster from the University of Oxford, while this discovery is noteworthy, it should not drastically alter dietary practices. His team’s previous study highlighted a potential link between vegetarianism and the risk of femoral neck fractures, suggesting potential health issues with a strict vegetarian diet. However, Webster stresses that several studies illuminate the benefits of vegetarianism, especially concerning overall health.
Both vegetarian and meat-inclusive diets can be either healthy or detrimental, depending on nutritional content quality, Webster notes. “Identifying the nutrients essential for a balanced and healthful lifestyle is key,” he says, recommending a rich intake of whole grains, fruits, and vegetables while limiting salt, sugar, and saturated fats.
“Ultimately, more research is needed to determine the optimal diets for longevity, but a comprehensive view of dietary patterns is imperative,” concludes Webster.
Lithium-ion Batteries: A Path to Extended Lifespan
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Recent studies suggest that the lifespan of lithium-ion batteries can be extended using standard, cost-effective chemicals.
Lithium-ion batteries feature a porous separator sandwiched between a negative electrode and a positive electrode, immersed in an electrolyte that facilitates the movement of lithium ions during charging and discharging.
At the negative electrode, the electrolyte decomposes to create a thin protective coating that enhances battery stability and longevity.
Wang Chunsheng explains that forming a similar protective layer on the cathode has traditionally been challenging due to differing electrical conditions, which create a reactive environment that causes conventional electrolytes to break down before a stable coating can form, according to researchers from the University of Maryland.
Wang and his team utilized a straightforward reaction from organic chemistry to tackle this issue. This reaction enhances the electrolyte’s electron acceptance, inducing a controlled decomposition process that forms a stable protective coating on the cathode.
“By meticulously controlling the molecular decomposition of the electrolyte, we can precisely dictate the protective layer that forms on the cathode,” states Zhang Xiyue, a postdoctoral researcher in Wang’s group.
This flexibility in chemical reactions allows the resulting cathode-electrolyte layer to be tailored for enhanced protection, which could either provide strong shielding or design for faster electrochemical reactions, optimizing batteries for maximum power or extended life.
“If we can guarantee the formation of the cathode-electrolyte layer, it represents a significant advancement toward achieving longer battery cycles,” asserts Michel Armand from the CIC energiGUNE research center in Spain. Given that Wang and his colleagues modified the battery design using established chemical techniques, this new battery should be both safe and easy to manufacture, according to Armand.
While it remains uncertain exactly how much this innovative approach can extend the lifespan of lithium-ion batteries, further clarity is anticipated as the technology develops.
“This is a relatively simple modification to existing battery technology,” Wang notes. “After thorough safety and long-cycle testing, this approach could indeed reach consumers.”
Greenland Sharks’ Longevity: A Closer Look at Their Heart Health
Credit: Doug Perrine/naturepl.com
Greenland sharks are believed to live between 250 to 500 years. Remarkably, even at 150 years old, they show signs of severe age-related heart disease.
Interestingly, some body parts like their eyes seem resilient to aging and cancer, suggesting that not all organs in this ocean predator are equally affected by age. Despite this resilience, research has shown that Greenland sharks (Somniosus microcephalus) do have significant heart health issues, yet they show no obvious functional decline or reduced lifespan.
Alessandro Cellerino and his team at the École Normale Supérieure in Pisa, Italy, conducted a study on six Greenland sharks (four females and two males), each exceeding 3 meters in length, and found their results to be “truly surprising.”
The researchers estimate that all six specimens were between 100 and 150 years old. They employed various advanced microscopic techniques, including high-resolution fluorescence and electron microscopy, to investigate the animals’ heart tissues.
“The hearts of Greenland sharks exhibited significant fibrotic changes and an abundance of aging markers such as lipofuscin and nitrotyrosine,” stated Cellerino.
In humans, elevated fibrosis levels in heart tissues typically signal age-related heart problems and potential heart failure.
Nevertheless, Cellerino noted that the substantial accumulation of lipofuscin, associated with mitochondrial impairment, does not appear detrimental and “does not adversely affect the lifespan of Greenland sharks.”
The high levels of nitrotyrosine, another marker associated with heart inflammation and oxidative stress, suggest that Greenland sharks may have developed a unique evolutionary strategy for enduring chronic oxidative damage, as opposed to merely attempting to avoid it.
“Initially, I thought what I observed under the microscope was a technical artifact or an error in the experiment,” he remarked.
To compare, the researchers also examined another deep-sea fish, the velvet-bellied lantern shark (Etmopterus spinax), along with the turquoise killifish (Nosobranchius furzeri), a species noted for its fleeting lifespan of mere months, residing in seasonal pools across the African savannah.
Elena Chiavatti mentioned that while the Greenland shark’s heart is highly fibrotic, the other species showed no signs of such conditions, as indicated in the Scuola Normale Superiore paper.
“The accumulation of nitrotyrosine is significant in Greenland sharks, whereas lantern sharks show no accumulation,” Chiavatti commented.
Despite their brief lifespans, killifish share similar nitrotyrosine aging markers with Greenland sharks, she added.
Cellerino emphasized that Greenland sharks exhibit extraordinary resilience to aging, particularly in their hearts. “The existence of organisms like Greenland sharks that endure aging without any noticeable heart decline is remarkable,” he noted. “These findings underscore the exceptional heart resilience of Greenland sharks and suggest potential insights into healthy aging.”
João Pedro Magalhães from the University of Birmingham highlighted that the study underscores our limited understanding of the molecular and cellular aging mechanisms, including which changes are detrimental and which are advantageous.
Furthermore, Magalhães urged for a broader variety of animals in aging and lifespan research. “Most scientists, including myself, primarily use short-lived species like earthworms, mice, and rats, but remarkable long-lived species such as Greenland sharks and bowhead whales could hold the keys to longevity,” he urged.
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As I embarked on this story, I pondered whether my subject should be included in my research. I envisioned a striking introduction: “Meet the longest-living animal on Earth. And yes, it’s edible.”
The creature in question is a type of shellfish, namely the ocean quahog, best known for its role in dishes like spaghetti alle vongole. While they are quite tasty, considering the moral implications of harvesting and consuming our fellow beings, as well as the harmful impact on marine ecosystems, I came to realize it raises deeper issues. This extraordinary mollusk can live for over 500 years. Killing it for food seems unjust. Thus, I must alter my introduction: This is the world’s longest-living animal, and my objective is to unravel its mysteries.
If the ocean quahog, also referred to as the Icelandic cyprin, is unfamiliar to you, don’t fret; it isn’t exactly a household name. This sizable bivalve is found buried in sandy beaches all around the North Atlantic, from the warm coasts of Florida and Cadiz, Spain, to the frigid waters of Canada and Norway. If you’ve ever tasted clam chowder in the USA, you’ve likely encountered this species. Its shell showcases fine lines akin to a tree’s annual growth rings, allowing one to determine its age by counting them.
The oldest known specimen, named Hafrun—an Icelandic term that translates to “mystery of the sea”—was born in 1499. It led an unremarkable life, living modestly on a diet scavenged from the shores of Iceland, just as its ancestors had done for generations. Its long life, however, was anything but ordinary. Sadly, Hafrun’s existence came to an abrupt end in 2006 when a team from the University of Exeter, UK, retrieved it from the ocean for research on aging by chronologist Paul Butler. The study aimed to analyze bivalve shells to devise a timeline of the surrounding environment.
“Initially, we estimated its age to be slightly over 400 years. But after a more meticulous examination of its growth lines and comparisons with other shells, we realized it was actually 507 years old,” Butler revealed. It’s possible that even older specimens exist, especially in the colder waters around Iceland, where they tend to grow more slowly and live exceedingly longer. Is there a maximum age limit? “It’s astounding that they can survive for such an extended period,” Butler noted, embodying the enthusiasm of a true mathematician.
The longevity of the quahog seems to stem from its mitochondria—the tiny structures within our cells that convert food into energy. This applies to all eukaryotes, from yew trees and beetles to jellyfish and rabbits.
“Strong mitochondria, which Arctica islandica possesses, are vital for healthy aging across various model species,” comments Enrique Rodriguez, who studies mitochondria at University College London.
The mitochondria of quahogs exhibit enhanced resilience. Their membranes are sturdier than those of other species. These membranes house a protein apparatus that handles electrons and protons to produce ATP, the body’s universal energy currency. The quahog’s mitochondria are larger and more organized, making them even more durable. “Their proteins possess greater molecular weights and intricate structures,” Rodriguez adds. “They are interconnected more efficiently.”
This specialized structure allows the quahog to mitigate mitochondrial damage. It carefully orchestrates the countless protons and electrons that traverse these membranes every second. When electrons leak, they can generate reactive oxygen species (ROS), such as hydrogen peroxide, causing cellular harm. Rodriguez likens this process to cars stuck in traffic: in regular mitochondria, a red light up front triggers a back-up, resulting in exhaust emissions that harm the environment. Yet in quahog mitochondria, protein complexes (the traffic lights) facilitate smoother flow, resulting in diminished exhaust.
However, robust membranes are just part of what allows quahogs to enjoy lengthy lifespans. They also excel in eliminating the ROS they produce. Using Rodriguez’s analogy, this equates to cleaning a car’s exhaust.
A woman hunts quahogs on the Massachusetts coastline.
Boston Globe (via Getty Images)
Rodriguez compared the antioxidant abilities of the quahog to several of its short-lived relatives and found it had a notably superior capacity to eliminate ROS—3-14 times more effective. This finding aligns with the Mitochondrial Oxidative Stress Theory of Aging, also seen in the extraordinary lifespans of other species like naked mole rats, which can live up to 40 years—over six times longer than rodents of comparable size.
Pierre Blier, a researcher focused on animal metabolism and aquaculture genetics at the University of Quebec, raises quahogs in labs to investigate longevity mechanisms. He adds that the ocean quahog showcases a remarkable capacity to buffer oxidants. “Their mitochondria are incredibly durable and resistant to ROS,” he states, supporting the MOSTA theory.
While this provides insights into how these creatures achieve such extended lifespans, it also raises questions about the “why.” In other words, what evolutionary pressures contributed to the development of such robust mitochondria?
A possible explanation lies in the low levels of oxygen in the environments where these clams thrive. “Naked mole rats can remain confined in their burrows for about a week without needing gills for oxygen,” Rodriguez observes. Mitochondria have adapted to endure low oxygen conditions (known as anoxia) for extended periods, subsequently requiring robustness to handle sudden oxygen influxes and the correlative spike in oxidative stress. This similar adaptability is evident in naked mole rats, as their subterranean habitats often have diminished oxygen levels. Rodriguez notes a like pattern in their mitochondrial resilience under both oxygen deprivation and subsequent reoxygenation stress, suggesting that selection pressure related to low oxygen could lead to increased longevity almost inadvertently.
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My advice to live longer is to exercise, eat well, and take cold showers. “
The pressing question is whether we can bolster our own mitochondria. Back in 2005, a team at the University of California, Irvine, created transgenic mice with enhanced production of the “scavenging” antioxidant enzyme catalase in their mitochondria, extending their lifespans by around five months—a notable increase considering their average lifespan of two years. Although gene editing in human mitochondria is now feasible, we still lack a comprehensive understanding of how to safely extend lifespan, prompting the necessity for alternative methods.
Regular exercise is known to improve mitochondrial function. Interestingly, Tibetan Sherpas, who dwell at high altitudes, exhibit distinct mitochondrial characteristics compared to lowland dwellers. A 2017 study examining indigenous lowlanders and Sherpas attempting to climb Mount Everest Base Camp, situated roughly 5,300 meters above sea level, found that Sherpas demonstrated superior oxygen utilization and greater defenses against oxidative stress—attributed to their stronger mitochondria, with genetic foundations for these traits.
Blier argues that Arctica islandica offers valuable insights into longevity. “To enhance your lifespan, focus on your mitochondria: engage in regular exercise, maintain a balanced diet, and incorporate cold showers… Cold showers seem to invoke mitochondrial quality control mechanisms.”
If it works for quahogs…
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Investigation into naked mole rats may unveil novel anti-aging methods
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Naked mole rats can live for up to 37 years, significantly outliving other rodents of a similar size. So, what accounts for their remarkable lifespan? Research indicates that variations in immune proteins that enhance DNA repair may play a role, among other elements.
This discovery suggests the potential for developing treatments aimed at increasing human longevity, according to Mao Jiyong from Tongji University in Shanghai, China. This finding also supports the notion that the accumulation of mutations and the inability to repair damaged DNA are primary contributors to aging.
The immune protein in focus is called cGAS, found in many organisms. It is primarily thought to function as an alert mechanism in response to DNA detected outside the nucleus, which could indicate cancer or viral invaders.
Interestingly, cGAS is also found within the cell nucleus. In both humans and mice, it has been shown to hinder DNA repair while elevating mutation rates and cancer risk. The precise reasons for this are still unclear and might be an unintended consequence rather than a beneficial adaptation.
Mao and his team have demonstrated that the cGAS variant present in naked mole rats exhibits the opposite behavior in the nucleus, actively promoting DNA repair. This is linked to differences in four amino acids that constitute the cGAS protein. When these amino acids are altered in a mole rat’s cells, their cGAS loses its ability to facilitate DNA repair. Conversely, modifications to the human cGAS can remove its inhibitory effect on DNA repair.
Additionally, when the researchers genetically modified fruit flies to express the naked mole rat version of cGAS, those flies lived nearly 70 days, in contrast to the approximate 60 days lifespan of the unaltered flies.
So, could we enhance our lifespans by introducing naked mole rat cGAS into human cells? “Yes, employing gene editing and mRNA delivery might provide avenues to enhance DNA repair and increase human longevity,” Mao asserts. However, achieving sufficient levels of the crucial cells to produce the modified cGAS poses a challenge.
Alternatively, researchers could seek small-molecule drugs that can interact with the human cGAS protein, prompting it to act more like its mole rat counterpart, Mao suggests.
This study indicates that cGAS does have an impact on lifespan. Additionally, Vera Gorbunova and her research team at the University of Rochester in New York have discovered that a molecule known as hyaluronic acid also plays a role in the notable longevity of naked mole rats. “[Thus,] altering cGAS activity through pharmacological or genetic strategies could yield beneficial outcomes for health and longevity,” she concludes.
The Nordic Nutrition Recommendations 2023 emphasize a decrease in meat consumption while encouraging an increase in the intake of vegetables, fruits, berries, grains, nuts, and pulses. Research from Aarhus University, Aarhus University Hospital, Karolinska Institutet, and the University of Copenhagen indicates that adherence to these guidelines correlates with a reduction in mortality rates.
Food-Based Nordic Nutrition Recommendations 2023 consider the environmental impact of diet regarding greenhouse gas emissions, land use, water consumption, along with nitrogen and phosphorus usage. Image credit: SERP PAE.
Diets significantly contribute to climate change, accounting for approximately 30% of global greenhouse gas emissions stemming from food production and consumption.
The Nordic Nutrition Recommendations 2023 aim to balance human health with sustainability.
“Our research shows that middle-aged Swedish men and women who adhere to these guidelines enjoy a 23% reduction in mortality rates compared to those who do not, factoring in education, income, and physical activity,” stated Anne Baku Molch, a Ph.D. student at Aarhus University.
“Findings indicate a decline in mortality rates from cancer and cardiovascular diseases among individuals who strictly follow these guidelines.”
This study analyzed data from over 76,000 Swedish men and women through two large population studies: the Swedish mammography cohort and the Swedish male cohort.
Since 1997, these participants have documented their dietary and lifestyle habits, establishing a solid foundation for investigating the relationship between diet and health.
“The implications of these findings hold significance for both human and planetary health,” commented Dr. Christina Derm from Aarhus University.
“Given that national dietary guidelines are rooted in Nordic nutrition recommendations, our findings are applicable across Scandinavian and Baltic nations.”
“We demonstrate that adherence to the entire set of guidelines contributes positively to public health.”
“Our research extends further; as the guidelines account for both nutritional value and environmental impacts, our study reveals that sustainable Scandinavian diets can enhance public health and positively influence climate, serving as a model for dietary sustainability in other regions globally.”
“This research confirms that following a Scandinavian diet can benefit both health and the climate.”
“However, we have yet to investigate the dietary impact on other health conditions, such as obesity, type 2 diabetes, cardiovascular disease, or cancer.”
“We aim to explore these areas further in future studies.”
Anne B. Molch et al. Development of Nordic Nutrition Recommendations 2023 Food-based Diet Scores and Their Relationship with All-cause Mortality in Two Swedish Cohorts. Journal of Nutrition Published online on July 3, 2025. doi: 10.1016/j.tjnut.2025.06.030
As individuals age, having breakfast may be linked to a higher risk of early death, particularly for those in poor health. Recent research involving 3,000 adults indicates this connection.
After tracking participants for an average of 22 years, scientists observed that those who usually ate breakfast later in the morning had a slightly better survival rate in the following year compared to those who ate earlier.
Study participants typically consumed breakfast around 8:20 am, but those who waited until after 9 am were more prone to issues like depression, fatigue, or oral health problems.
“These findings provide new insight into the saying ‘breakfast is the most important meal of the day,’ especially for seniors,” stated the authors, including Dr. Hassan Dashti, a nutrition scientist at Massachusetts General Hospital.
“Our research implies that the timing of meals, particularly breakfast for older adults, can be a simple marker for assessing overall health.”
“Moreover, promoting a regular dietary schedule among older adults could be part of a larger strategy to enhance healthy aging and longevity.”
Participants were observed for over 20 years, during which they reported their health status, meal times, and occasionally provided blood samples.
Over time, researchers noticed that people were shifting their breakfast and dinner times later in the day, thereby shortening their overall eating window.
Since this study was observational, it does not definitively prove that delaying breakfast leads to health issues or early mortality; rather, it hints at a potential correlation.
Furthermore, researchers have determined that individuals genetically predisposed to “night owl” behavior are likely to rise and sleep later, consequently eating their meals later as well.
Individuals who practice intermittent fasting often eat breakfast later in the day, allowing their bodies longer periods without food – Credit: via Getty
The authors emphasized the significance of their findings, especially considering the rising trend of intermittent fasting.
“The timing of subsequent meals, particularly delayed breakfast, is connected to health challenges and an increased risk of death among older adults,” Dashti concluded.
When centenarians are asked about their longevity, the common reply centers on diet. For instance, Maria Blañas Morela, the oldest known person when she passed at 117, consumed three yogurts daily. Jeanne Calment, often recognized as the oldest living person, attributed her remarkable age to olive oil, chocolate, and the occasional glass of port.
Diet plays a significant role in health and is essential for a long life. However, a better question to consider might be: “What did you avoid eating?”
This article is part of a special issue examining ways to achieve the healthiest and happiest year possible. Click here for more details!
For example, Lars Fadness from the University of Bergen in Norway and colleagues analyzed research from the global burden of disease report. Their findings indicate that a conventional Western diet—characterized by lower intake of refined grains, sugar, red and processed meats, and dairies, alongside lesser fresh fruits, vegetables, nuts, and fish—is not conducive to longevity. In fact, such diets contribute to approximately 11 million early deaths annually.
Researchers modeled the life expectancy impact of dietary changes, showing that if a typical 20-year-old woman in the US shifts to a diet focused on whole grains, fruits, vegetables, nuts, legumes, and fish, her life expectancy could rise from 80 to 89. Similarly, a 20-year-old man making the same dietary switch would see an increase from 76 to 86.
“Increasing whole grains, nuts, and legumes while minimizing processed and red meat can significantly improve health,” Fadness notes.
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Even if your 20th birthday is long gone, there are compelling reasons to make a change “
Even if you’re past 20, there’s still value in changing your habits. For instance, a 60-year-old woman switching to this healthier lifestyle could gain over seven extra years, raising her life expectancy from 81.6 to 89.
Fadness also detailed how transitioning towards a diet less aligned with Western standards can extend life expectancy, albeit to a lesser degree than complete dietary optimization.
Eating lots of fresh vegetables can add years to your life
NRD/UNSPLASH
While these are theoretical models, real-world data supports the premise that diet plays a significant role in health over the years.
Last year, Zhaoli Dai-Keller and her team at the University of New South Wales investigated the nutritional habits of thousands of people aged 95 and older, focusing on individuals from community environments in East Asia, Australia, and Western Europe. These individuals have successfully aged, and their dietary patterns revealed valuable insights.
Avoid Excess Salt
The study found that those individuals exemplified dietary virtues. They consumed significantly less alcohol and adhered to a balanced, diverse diet featuring primarily fruits, vegetables, white meat, fish, and legumes. Notably, Dai-Keller highlighted, “Salt intake was notably lower among centenarians.” High salt consumption is linked to cardiovascular diseases, a leading cause of death globally.
In a related study, Anne Julie Tessier and Marta Guasch-Ferré from the Harvard Chan School of Public Health, reexamined data from two extensive studies that tracked over 105,000 individuals spanning three decades, searching for evidence of healthy aging, defined as reaching age 70 free from major chronic diseases and maintaining physical and mental acuity.
Only about 10% of participants met these criteria. Analysis showed that a key commonality among those who reached this goal was dietary habits, with the majority consistently following a Mediterranean diet during middle age. In contrast, those who indulged in fatty, salty, and meaty diets did not fare as well in aging healthily.
While reaching the age of 70 in good health does not guarantee a lifespan of 100, it certainly helps.
So, how much does body weight influence longevity, beyond simply what you eat? According to a 2024 study led by Dai-Keller, one defining characteristic of those over 95 is that they tend to be slender. Approximately half maintained normal weight, while a third experienced weight loss.
Weight and Daily Activities
Obesity does not appear to be a conducive factor for reaching 100 years. However, research showed that being overweight, as opposed to being obese, was beneficial for daily functions compared to maintaining a normal weight. Additionally, being underweight increased the risk of disability by about 25%.
This discussion leads us to calorie restriction, a method sometimes recommended for promoting longevity. One of the most reliable ways to prolong the lifespan of laboratory animals is to reduce caloric intake by over 25%. However, this is challenging for humans, and calorie restriction is yet to be proven effective in extending human lifespan. Even if it does extend life, it may compromise the ability to perform daily tasks.
In conclusion, to enhance your chances of living to 100 in optimal health, consider the crucial elements on your plate.
Walking slightly faster than usual can markedly enhance the health of seniors, according to new research from the University of Chicago.
Specifically, researchers discovered that frail or at-risk adults can bolster their health and quality of life by increasing their walking speed by at least 14 steps per minute over their normal pace.
“Increased walking speed is a well-documented protector against mortality,” stated Dr. Daniel Rubin, associate professor of anesthesia and critical care at the university, as reported by BBC Science Focus. “Older adults who walk more briskly tend to live longer.”
The study involved 102 participants from 14 retirement communities, implementing a structured walking program over four months.
During this period, 56 participants maintained a normal walking pace while the remaining 46 were encouraged to walk quickly yet safely.
At the conclusion of the program, each participant’s walking speed was assessed during a 6-minute walk.
While all participants reaped benefits from the walking program, those who managed around 100 steps per minute showed the most significant improvement in their frailty levels from the start to the end of the study.
Researchers had long recognized that walking speed correlates with the health of older adults, but previous recommendations on how to enhance pace were often subjective and challenging to quantify.
Traditionally, older adults were advised to walk at a pace where talking was easy but singing was difficult.
Frail adults are at increased risk of falls, hospitalization, and loss of independence. Warning signs include weakness, unintentional weight loss, and fatigue. Image Credit: Getty.
“We can offer the elderly straightforward and targeted advice like, ‘Try to walk five steps per minute faster than your normal pace.’
Healthcare providers and researchers can use wearable technology, such as accelerometers, to track walking speed. Rubin and his team are currently developing an app for individuals to measure their speed at home.
In the meantime, Rubin suggests utilizing a metronome to establish a baseline walking pace, syncing steps with the metronome’s beat.
“Once a comfortable pace is established, you can gradually add 5-10 steps per minute to enhance your cadence,” he noted. “The target is to aim for an increase of 10-15 steps per minute, which is acceptable.”
Nonetheless, Rubin emphasizes that seniors must walk safely and monitor for any symptoms such as chest pain, shortness of breath, or dizziness.
“Our hope is that older adults will find this a practical strategy for guiding walking intensity, enabling them to live longer and continue engaging in activities they enjoy,” he added.
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About our experts
Dr. Daniel Rubin is a physician at the University of Chicago and an assistant professor of anesthesia and critical care. His interest in gait studies stems from his clinical experience with elderly patients preparing for surgery.
All organs seem to be equally unimportant for longevity
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In the quest for a long life, it appears that not all organs hold equal significance. Research indicates that maintaining a youthful brain and immune system is crucial, overshadowing even the aging of the heart or lungs.
We already know that different organs age at varying rates, but the factors that most significantly affect lifespan remain elusive. Hamilton Sehawee from the Icahn School of Medicine at Mount Sinai, New York, leads this inquiry.
To explore this, his team assessed the levels of around 3,000 proteins in blood samples from over 44,000 participants aged between 40 and 70 years, all part of the UK Biobank Study.
Leveraging genetic data from earlier studies, the researchers mapped the locations of these proteins in the body, identifying several that were notably concentrated in 11 regions, including the immune system, brain, heart, liver, lungs, muscles, pancreas, kidneys, intestines, and adipose tissue. Elevated levels of these proteins suggest vital roles in the proper functioning of these organs and systems.
The team then employed machine learning models to estimate the ages of participants based on half of the data, developing distinct models for each of the 11 body areas. Generally, these predictions were consistent with the actual ages of the participants, although some models did occasionally overestimate or underestimate, supporting the notion that organs indeed age differently, according to Oh.
Using their trained model, the researchers predicted the organ and immune system ages of the other half of participants who were monitored for an average of 11 years after blood samples were taken.
They discovered that having even one organ showing signs of premature aging or an aging immune system correlated with a 1.5 to 3 times higher risk of death during follow-up, with the stakes increasing alongside the number of aging organs.
Interestingly, exceptions arose in cases where the heart and lungs appeared considerably younger than anticipated, which did not correlate with a lower mortality risk during the study period. However, possessing a youthful brain or immune system was associated with a roughly 40% reduction in death risk. These areas also intensified the overall risk reduction to 56%, particularly when both were young.
“The brain and immune system influence numerous other bodily functions, so it’s expected that their deterioration could significantly impact life expectancy,” remarked Alan Cohen from Columbia University in New York.
Nonetheless, Cohen cautions that protein markers may not entirely encapsulate the aging process. “There may be gaps in our understanding of the exact origins of these proteins. Certain organs may release their proteins into the bloodstream more readily than others, skewing perceptions of their importance,” he notes.
Moreover, further research involving a broader demographic that includes more ethnic and economically varied populations is necessary, as the current study participants were predominantly affluent individuals with European ancestry, according to Richard Shiou of King’s College London. Oh and his team are planning additional studies to explore this further.
Even if these findings hold true, concrete methods for curbing the aging processes in the brain and immune system remain elusive. Oh mentions that pinpointing aging markers in these areas could pave the way for medication targeting.
Various methods have been attempted to combat aging, but without breakthroughs in anti-aging drugs, scientists are focusing on lifestyle changes, particularly diet.
A recent study suggests that dietary restriction, which involves reducing total daily calorie intake, has a greater impact on shortening lifespan compared to intermittent fasting. The study, published in the magazine nature, involved tracking the health of 960 mice fed different diets, highlighting the importance of diet in longevity.
However, while the study provides valuable insights, experts caution against directly applying the results to humans, emphasizing the need for careful consideration due to the differences between mice and humans.
The study revealed that mice on a low-calorie diet lived longer on average, with those consuming 60% of their baseline calories having the longest lifespan. Surprisingly, the very low-calorie diet consistently extended the mice’s lifespans, showcasing the importance of resilience in maintaining health.
Genetic factors may also play a role in how different individuals respond to diet and weight loss, highlighting the complexity of longevity and the need for personalized approaches.
Ultimately, the study sheds light on the intricate relationship between diet, weight loss, and longevity, emphasizing the importance of moderation and resilience in achieving long-term health goals.
Your genetics may be interfering.
Individual variability and resilience to weight loss were key factors observed in the study, with genetic factors potentially influencing the effects of diet on lifespan. Maintaining a healthy immune system and avoiding extreme weight loss were associated with longer lifespan in mice.
While metabolic markers like weight and body fat are important indicators of overall health, the study suggests that caloric restriction may have a more significant impact on longevity than previously thought.
Experts stress the importance of individualized approaches to diet and weight loss based on genetic factors and resilience, highlighting the need for a nuanced understanding of longevity and health.
About our experts
Dr. Andrew Steele, a scientist and author, delves into the science of aging and longevity in his book Ageless: The new science of growing older without getting older. His interdisciplinary background allows him to provide unique insights into aging and health.
I've seen my future and it's full of beans, both literally and figuratively. In addition to increasing the amount of beans, eat a lot of vegetables, no meat, avoid long periods of hunger and almost no alcohol. But in return for this dietary discipline, my future will also be longer and brighter. I'm 52 years old and can expect to live another 29 years with my current diet. But if I change now, I can earn another 10 years and live a healthy life until I'm 90.
This “longevity diet” is not just the latest fad, but the result of scientific research that extends beyond the human lifespan. And it's not just designed to prevent disease, it's actually designed to slow the aging process – that's the claim, anyway.
Of course, it makes sense to say that your diet can change your lifespan. Millions of people around the world still die prematurely each year due to lack of calories and nutrients. On the other hand, the estimate is 11 million people die every year from too many calories And the wrong kind of nutrients. Unnecessary ridicule inevitably leads to obesity and its obesity. cardiovascular diseasediabetes and cancer. The typical Western diet is high in sugar, refined starches, saturated fat, and low in whole foods, which can hinder your metabolism and make injuries even worse. This includes excessive release of insulin, a hormone that controls blood sugar levels and directly affects aging. Suffice it to say that the Western diet is not pushing the longevity levers in the right direction. But is it really possible to dig yourself into a later grave?…
In winter, the backs of your hands can become dry, red, and cracked. Maybe you find yourself applying more moisturizer. Otherwise, itching and pain can be a big hindrance.
Cracked skin is annoying and uncomfortable, but it's not as serious as something like high blood pressure. However, that assumption may not hold, as with skin aging.
Growing evidence suggests that skin damage can have knock-on effects on other parts of the body, causing inflammation, muscle and bone loss, and even cognitive decline. The more your skin deteriorates, the faster the rest of your skin ages. This new perspective means that our skin not only reflects the signs of aging, but also contributes to it. There's even preliminary evidence that taking better care of your skin may slow down the negative effects of aging and improve your overall health.
Our skin is one of the first areas of our body to show signs of aging. Especially in active areas such as the outer corners of the eyes, wrinkles may increase and age spots may appear. Although these changes may seem to be literally skin deep, the importance of the skin to the rest of the body should not be underestimated. “The skin is the largest organ in the body,” he says. wendy borag At Augusta University in Georgia, USA.
And it's not just the size. Skin is essential for survival. The outer layer of the epidermis is impermeable to water, so body fluids, the source of life, are not lost to the air. If someone causes damage to a large area…
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