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The longevity of science – it prolongs human life – continues to improve from year to year.
Though we have yet to discover a veritable fountain of youth, research indicates that lifestyle choices, particularly diet and exercise, play an outsized role in determining whether or not we live long, healthy lives. That’s good news because it means that you are likely in better control of the factors that influence longevity than you think.
Although we can’t replace our genes yet, science indicates that genetic makeup is only one component of the complex lifespan puzzle. Today, the emphasis is also on healthy aging rather than just extending life.
“The question we deserve to ask ourselves and focus on is what is physical aging and life expectancy, not life expectancy,” Amanda Boyce, PhD. , fitness managing scientist in the Division of Biology of Aging at NIH’s National Institute on Aging, said on Healthline. .
Healthline spoke with various experts in health and medicine to find the best, most actionable recommendations for living longer and aging gracefully in the new year.
Science is very consistent: when it comes to foods that prolong longevity and avoid diseases, Mediterranean nutrition and Japanese nutrition/okinawa are the best.
While they would possibly look very different in terms of culture and geography, they emphasize eating habits. They consume many fish as a source of protein, superior in fats that increase the brain and healthy heart. They also involve plenty of total vegetables (fresh or fermented) and restricting heavily processed foods and sugar.
“As the new year approaches, know that no ‘miracle nutrition’ will have an effect. When we think about longevity, we will have to take into account gastronomic behavior and adjustments that will have a lasting effect and, and, and, above all, that it will be long-lasting!
If you need to start adapting your nutrition to better align with those practices but don’t know where to start, here are some undeniable tips.
“Focus on one component at a time and make sure it’s something that fits within your personal, religious, and/or cultural preferences. For example, if you enjoy lentils, use them instead of white rice in veggie bowls. But if you dislike fish, then focus on other sources of protein,” said Kristin Kirkpatrick, MS, RD, a nutritionist at the Cleveland Clinic, and co-author of Regenerative Health.
Obesity is connected to many chronic diseases, including cardiovascular disease and diabetes, and yes, even a shorter lifespan. For many American adults, shedding a few extra pounds can be incredibly beneficial for longevity and overall health.
But if you are looking to lose weight, find the ideal frame weight for your age, gender and height. Losing even 5% of your frame weight can have a significant impact, from blood sugar to blood pressure.
“Maintaining a weight in fitness, life stages are imperative for age smart fitness and improving lifespan and fitness,” said Frank B. Hu, MD, PhD, professor and chair of the department of nutrition at Harvard T. H. Chan School of Public Health.
“Clinical trials have shown that weight loss achieved through lifestyle changes, medications such as GLP-1 agonists, or weight loss surgeries is associated with a lower risk of chronic diseases, including diabetes. Cardiovascular diseases (CVD) and certain types of cancer. and premature death,” Hu said.
Chances are, you’re sitting more than is smart for your health. It’s probably not your fault: you’re sitting in front of a computer, watching TV, or meeting friends at a coffee shop. But as our lives become more sedentary, science has focused on the negative effects this can have on longevity and disease risk.
“Sedentary behavior, such as extended television viewing, has been linked to an increased threat of chronic disease, adding diabetes, cardiovascular disease (CVD), and premature death. This increased threat is basically attributed to increased obesity and displacement of physical activity,” Hu said.
Even if you exercise regularly, a sedentary habit carries serious fitness risks. So don’t just think about looking to make up for slow days with a hard gym session. Think about tactics for building physical activity into the day, even if that means walking around the space or office, even if you still exercise regularly.
Regular workout is one of the most productive things you can do for your fitness. And it is not just about your body. The benefits also make bigger to brain fitness and cognition.
New studies published in December 2024 found that among older adults, cardiorespiratory fitness was a perfect indicator of brain fitness in all domains of cognition, in addition to memory.
Finding tactics to increase physical activity and reduce sedentary time in an enjoyable way is to make the habit sustainable.
As a starting point, CDC recommends that adults interact at least 150 minutes per week of physical activity of moderate intensity.
“The two things we see in other older people as a result of aging that make their quality of life decrease are adjustments in cognition and functionality, position. The exercise is through what affects them, ”Katherine T. Ward, MD, leader of the geriatrics clinical segment at Stanford Medicine, told Healthline.
Boyce adds that a behavior that can decrease sedentary behavior and increase activity at the same time is a wonderful place to start.
“You can also incorporate physical activity into your life. For example, quit exercise, one prevent early and walking or organization behaviors, such as watching TV while exercising,” he said.
Yes, you’ve heard it before, but the science is still firm: give up smoking and live longer. Period.
In a study led by Frank Hu and published in 2018, researchers found that “never” smoking is one of the five key factors for increasing life expectancy. The others were:
Cigarette smoking is associated with roughly one of every five deaths in the United States each year, amounting to more than 480,000 deaths annually.
Why is smoking so deadly? It is linked to everything from cancer and heart disease to diabetes and COPD. Stopping smoking not only lowers your risk of all these diseases but can add as much as ten years to life expectancy.
Healthline asked the experts to give their top recommendation for longevity in 2025, and here’s what they said:
“Maintaining healthy nutrition and weight training is a purpose I’ve continuously strived for,” Hu said.
Ward told Healthline, “Whatever you do for physical activity, go up 30 minutes more. “
“Move your body. Take a walk after dinner, have a family dance party, or try a new sport. Not only will it improve your health, hopefully, it will bring more joy into your life,” said Boyce.
When it comes to eating in a healthy way, in an integral way, other behaviors are considered, adding exercise and sleep.
Kirkpatrick tensed: “Make nutrition (and nutrition) adjust to its why. If your “why” is “I need to suffer dementia as my mother”, for example, pay attention to adequate supplements, physical activity good enough and express nutrition for nutrients (as well as an improvement in control tension and sleep) . Matrix “
“Overall, to improve longevity, think about sustainability. Consider other factors such as maximizing sleep, minimizing stress levels, and engaging in an active lifestyle ~150 minutes of physical activity weekly,” added Kwan.
Rather than looking for a quick fix, the science behind longevity suggests that healthy lifestyle habits, including diet and exercise, are most important.
Activating, wasting weight, quitting smoking, eating a Mediterranean nutrition for dinner, and restricting sedentary behaviors are the keys to extending only your lifespan, but also expanding your quality of life or physical fitness.
Take small, sustainable steps in other facets of your life to create behavior that will last beyond 2025.
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