What is longevity? Why living well matters

With insights from Registered Nutritionist, Laura Jennings, we’ll explore what longevity really means and the easy, everyday habits that can help support your long–term wellbeing, adding life to your years, as well as years to your life.

Nowadays, thanks to advances in medicine, nutrition and public health, many people will live into their 80s and beyond. However, living longer doesn’t always mean living well. In fact, recent research published by the Office for National Statistics, has shown that whilst people are indeed living longer, a lot more are spending years in poor health.¹

It’s studies like this which have led to increased scientific interest in longevity, with many researchers curious as to how we can live longer and improve our health span by living healthier too.^2,3

Exercise is important, whether it’s going for a walk, doing a yoga class or even just taking the stairs. But when it comes to longevity, regular exercise is really vital, with studies showing that higher levels of physical activity are associated with a slower ageing process.⁴

Both cardio and resistance training are linked to better heart health, muscle strength, bone density, energy and brain health in later life. But every little bit helps, even tidying the house or walking to the bus stop can count.^5,6 Generally, the NHS recommends that adults should aim for 150 minutes of moderate activity, like walking, or 75 minutes of more intense activity, like running or aerobics, per week.⁷

Eating a diet rich in whole, minimally processed foods, especially fruit, vegetables, wholegrains, nuts, lean proteins and healthy fats, is often linked to better health in later life.⁸ In fact, in areas of the world known as Blue Zones (where those who live there have significantly longer, healthier lives) follow this type of diet, often called the Mediterranean diet.^9,10

“The nutrients in the Med diet help support metabolic health, inflammation regulation and the gut microbiome, all of which play a role in healthy ageing,” says Laura. “Many believe that this diet, when combined with other healthy lifestyle habits like regular low-intensity exercise, staying hydrated and managing stress, are just some of the reasons those in the Blue Zones have longer healthspans.”¹¹

Waking up feeling groggy and irritable from not sleeping well isn’t only frustrating in the moment but can also affect your health in the long run.¹¹ When you sleep, your body and brain can repair, restore and process information, which is vital for your memory, mood and physical health.¹² “Over time, consistently poor sleep quality can impact key processes involved in recovery, cognitive function and metabolic health, all of which play an important role in long-term health and longevity,” says Laura. Generally, adults should aim for seven to nine hours of good quality sleep every night.¹³ If you’re struggling to fall asleep – or stay asleep once the lights are off – try practicing good sleep hygiene. Practicing habits like going to bed at the same time and creating a relaxing space to wind down at the end of the day can all help you get those eight hours of much-needed rest.¹⁴

Smoking and regularly drinking too much alcohol can put extra strain on your body. It increases oxidative stress and causes damage to your cells, which over time can speed up the ageing process at a biological level.^3,16,17 These habits can have an effect on other parts of your wellbeing too, like your sleep quality. Laura explains, “while alcohol can help you fall asleep more quickly, it disrupts the structure of sleep, reducing the time spent in deeper, restorative stages like slow–wave sleep and REM sleep. This can leave you feeling less refreshed, even if you’ve had a full night in bed.” Quitting smoking or cutting back on the amount of alcohol you drink can really make a meaningful difference to your long–term health.³

As we get older, being social can make a real difference to how we feel, both mentally and physically. Spending time with friends, family or even local community groups can lift your mood, ease stress and help reduce feelings of loneliness. Beyond your mental health, those social ties are also linked to benefits for heart health, brain function and overall resilience.¹⁸ Whether it’s a regular phone call, a walk with a friend or joining a new group, making space for meaningful connection is a simple but powerful way to care for your mind and body as you age.

One of the quickly evolving areas in longevity research is around how your gut plays a part in the ageing process.¹⁹ It’s thought that imbalances in the bacteria in your gut (think more ‘bad’ bacteria than ‘good’) have been linked to increased inflammation and poorer gut health function as you age.¹⁹ In fact, recent research has highlighted that certain strains of bacteria like Bifidobacterium are often seen at higher levels in those who are classed as ‘healthy agers’. These types of bacteria have been linked to better inflammation regulation and helping to keep your cells resilient as you get older.²⁰

Keeping your gut bacteria diverse and healthy can help support a healthy gut environment and play a meaningful role in shaping your long–term health and wellbeing.²¹ “The gut is increasingly recognised as a key player in longevity. A diverse and balanced microbiome helps regulate inflammation, supports immune function and influences how we metabolise nutrients, which are all important factors in how we age,” says Laura. Making healthier choices like doing regular exercise, managing your stress, sleeping well and eating a varied, balanced diet with plenty of plant foods can all help your gut thrive.²¹

Looking to make positive changes to your health and wellbeing? Discover our expert-backed ways to nourish your body from the inside out or find out how to choose the right multivitamin to support your overall health and wellbeing.