An old one-liner runs like this …
I don’t plan to be immortal because of what I wrote or did, but instead simply by continuing to live on in my apartment. So far its all going according to plan.
Ageing is of course inevitable, and that’s perhaps what makes the one-liner funny.
How it pans out for us as individuals is not set in stone. That’s because there are choices that we can make that really will help us to age well. There is no big mystery here, no magic pills, and nothing that will either surprise or shock you. If you want to stay healthy, strong, and sharp for as long as possible then there are things that credible peer-reviewed scientific studies reveal to be quite effective.
First however, let’s bust a popular myth or two.
Myth 1 – Blue Zones
You have perhaps heard about blue zones. These are regions of the world where people live measurably longer and healthier lives, with a higher than average number of centenarians.
Prepare to be a little bit disappointed.
Yes really.
Last year (2024) a researcher at UCL won the Ig Nobel prize for pulling back the curtain on the blue zone myth. Yes, the Ig Nobel is a satire award for all the wild quirky scientific studies out there, but his research is quite real.
Dr Newman of UCL received the award for research that revealed fundamental flaws within the extreme old-age demographic research. He demonstrated that the data patterns are likely to be dominated by errors and finding that supercentenarian and remarkable age records exhibit patterns indicative of clerical errors and pension fraud.
- paper pre-print (as in free, so you get access to all of it and don’t hit a paywall)
It’s not a first for him, this is his area of expertise.
Dr Newman has previously debunked a 2016 study published in Nature on extreme-age research that accidentally rounded off a substantial amount of its data to zero. His peer-reviewed paper demonstrated that if corrected, this error eliminated the core findings claiming that human lifespan had a defined limit. Then, Dr Newman also countered a 2018 paper which made the opposite claim and, in the process, demonstrated a theoretical result predicting that patterns in old-age data are likely to be dominated by errors.
In other words, many, if not most of the centenarians in the ‘Blue Zone’ have turned out to be alive in the government records but were deceased in reality.
The point is this – we might deeply desire the blue zones to be real, but unfortunately things are not as commonly claimed.
However …
Yea, a bit of good news as well.
The above does not completely blow it all away.
It’s complicated.
Blue Zone regions really do appear to have notably high longevity and health. This is potentially explained by diet, physical activity, and community, but the core problem still remains – the evidence for it all is just not as robust as is needed for it to be truly a scientific conclusion.
Bottom Line: Digest the term “Blue Zone” with a pinch of salt … no wait, skip the salt, that’s bad for you.
Myth 2 – Magic Supplements
The supplement industry is massive and is worth hundreds of billions annually.
Most of it is a scam. The numerous claims promoted by many sellers are unproven, overhyped, and unnecessary for most people.
Don’t self-medicate on the basis of dubious claims. The only time, and I really do need to underline the word ONLY, for you to seriously consider supplements is when your doctor advises you to take some. If you start falling into this rabbit hole without guidance from a doctor, then you will be scammed – period.
The attraction is obvious. People pop a few pills in the belief that it is helping, then continue with their current unhealthy lifestyle. Net impact, they have lost a bit of weight from their wallet.
Much of the problem here is that the supplement industry is semi-regulated and so charlatans can continue to make pseudoscientific claims to market stuff that is often not what it claims to be at all.
A 2022 analysis found nearly 20% of tested supplements contained ingredients not listed on the label — including banned substances and pharmaceuticals.
- Study: Cohen et al., JAMA Network Open, 2022 – Link
OK, let’s move on to what you can do.
What can you do that really is effective?
There are specific things that you can do to age well. To be briefly specific:
- Diet – Good Nutrition matters. If you feed yourself highly processed crap junk food, then you will then reap the consequences.
- Keep Fit – exercise and keep mobile. You do not need to join a gym, simple moderate regular exercise such as walking, swimming, or cycling is all you need. Pick one that you enjoy and can sustain, because this is hugely beneficial.
Those are the big two. I’ll get into each in a bit more detail shortly, but first let’s briefly lay out some of the other rather obvious actions you can take.
Here is a little list:
- Keep an eye on your blood pressure and cholesterol, and take appropriate action as needed.
- Keep up with your vaccinations.
- Get a good night’s sleep each night.
- Lifestyle choices can have a huge impact. Again some very obvious guidance is this – don’t smoke. No really, if you do, then you need to stop. Drink in moderation, or even better not at all.
- For those that do enjoy being out and about, use sun protection to avoid skin damage and skin cancer.
- Find meaning and purpose beyond just your job. For example, learn to play an instrument, write, or perhaps travel and learn a new language. Devote yourself to a cause. I had an elderly aunt (with emphases upon the word “elderly”) who would cook lunch in a mission kitchen each day. It gave her meaning, purpose, and also social connection.
Good choices can make a difference. I have a grand-uncle that is over 100, lives in his own house, and still drives.
“Yes but” …
It’s good to be skeptical, to question, to wonder if my guidance is robust enough to consider.
OK, let’s take a slightly deeper dive and see what scientific studies are telling us.
The Big One – Smoking
The negative health impact of this has been very robustly established over decades. Here are two of the many notable studies …
British Doctors Study (Doll & Hill, 1951–2001)
- In 1956, Doll & Hill reported that heavy smokers (>25 cig/day) had a 25× higher lung cancer death rate compared to non-smokers
- A 20-year follow-up (1976) demonstrated that one-third to one-half of smokers would die from smoking-related diseases, with a 2–3× higher mortality under age 70 .
- The 50-year analysis (2004) confirmed continuous smokers died about 10 years earlier, while quitting by age 30 restored lifespan to that of non-smokers
- Full 50-Year Follow-up (BMJ, 2004)
Framingham Heart Study (began 1948 – ongoing)
- This iconic U.S. cohort found that cigarette smoking is a major independent risk factor for heart disease, alongside high blood pressure and cholesterol
- Framingham Study Overview
Bottom Line: If you care about your long-term health then don’t smoke.
OK, let’s get into diet and then exercise.
Diet
So what are some are of good studies that point to the way forward here?
Here are a few of the many examples.
Alternative Healthy Eating Index (AHEI)
This was a Longitudinal analysis of 105,000 adults conducted over 30 years (Nurses’ Health & Health Professionals Follow‑Up Studies).
They found that the Highest adherence to AHEI doubled the odds of healthy aging at age 75 compared to lowest adherence. To be a tad more specific, diets rich in plants, whole grains, unsaturated fats, nuts/legumes, lean dairy—and low in red/processed meats, sugary drinks—were the most effective.
Well yes, but what if I’ve been eating a crap diet so far and I’m in a high risk category, will changing now be of any help?
The answer is yes.
PREDIMED – Mediterranean Diet RCT
The PREDIMED (Prevención con Dieta Mediterránea (Prevention with Mediterranean Diet)) was a large Spanish primary prevention trial which included 7,447 Spanish participants (55–80 years, 58% women) who were at high risk for cardiovascular disease, but otherwise healthy (initially free of cardiovascular disease). They were randomly assigned to receive interventions with intensive education to one of three diets:
- Mediterranean diet supplemented with extra-virgin olive oil.
- Mediterranean diet supplemented with nuts.
- Control diet encouraging low-fat food items.
So what did they find?
They demonstrated that both Mediterranean diet groups reached a statistically significant reduction in the rate of the composite cardiovascular primary end-point of myocardial infarction, stroke, or cardiovascular death. This corresponded to an absolute reduction in 3 less cardiovascular events per 1000 patient-years, or a 30% relative risk reduction. Other important observed benefits included a strong reduction in peripheral artery disease, breast cancer, and atrial fibrillation (only associated with the consumption of extra-virgin olive oil).
Rinse and repeat for other similar studies and the message becomes very clear.
It can all be boiled down to two lists.
Focus on consuming these …
- Vegetables & Fruits (5–10 servings/day) – This is a diet that is rich in antioxidants, fiber, polyphenols; protect against oxidative stress and inflammation.
- Legumes, Nuts, and Seeds – This provides plant protein, healthy fats, and nutrients like magnesium and folate. Linked to lower heart disease and frailty.
- Whole Grains (brown rice, oats, quinoa) – This supports gut health, stabilize blood sugar, reduce cardiovascular risk.
- Fatty Fish (salmon, sardines, trout) 2x/week – The Omega-3s reduce inflammation and protect brain and heart.
- Extra Virgin Olive Oil (main fat source) – Here you get anti-inflammatory and antioxidant properties; this is the cornerstone of the Mediterranean diet.
- Fermented Dairy & Yogurt (if tolerated) – Via these you have probiotics to support the gut microbiome; calcium and vitamin D for bones.
- Green tea, coffee, or herbal teas – Coffee, yes really, coffee. These are associated with better brain health, lower mortality (in moderation).
- Herbs & Spices (e.g., turmeric, garlic) – You are adding both flavor and antioxidants but skip the salt or sugar. Tip: try a pinch of cinnamon in coffee instead of sugar. Even if you don’t like the cinnamon, learn to drink coffee without the sugar, and if you have to have it milky, try it with soya or oat milk.
You know what comes next. So yes indeed, the things you should strive to avoid.
Focus on not consuming these …
- Processed meats (bacon, sausage, deli meats) – Now before you start thinking, “yes but those are all yummy“, consider this – these are strongly linked to cancer and heart disease.
- Refined carbs and sugars (white bread, soda) – These have been shown to accelerate aging via blood sugar spikes and inflammation.
- Ultra-processed foods (chips, packaged snacks) – High in additives, low in nutrients; linked to frailty and early mortality.
- Trans fats / partially hydrogenated oils – These lead to an increase cardiovascular risk, so much so that they are now banned in many countries.
- Excess alcohol – It raises cancer, liver disease, and cognitive decline risk. The general guidance is to limit to 1 drink/day for women, 1–2 for men, but honestly, the clearest evidence is to just avoid it.
“Yes, but I just love <pick one of the above>“
This is not a rule or a law, nobody is going to pop up and go “tut tut tut” as they wag their finger at you and judge you for your choices. It can only ever be a personal choice. Knowledge of what is beneficial and what is not is useful because of the potential positive outcomes in the long run.
However, diet alone is not a complete solution, so let’s move on to the other big ticket item.
Exercise
The scientific evidence that exercise is good for you is overwhelming, and spans literally thousands of peer-reviewed studies across disciplines like cardiology, neurology, endocrinology, and public health.
Here is a small sampling of the many studies.
Meta-analysis (305 RCTs, 339,274 participants): Exercise interventions reduced cardiovascular mortality.
Meta-analysis (49 studies): Exercise significantly reduced symptoms of depression.
- Schuch FB et al. J Psychiatr Res. 2016. PMID: 26857261
The Copenhagen City Heart Study: Leisure-time physical activity significantly reduced mortality.
- Schnohr P et al. Eur J Cardiovasc Prev Rehabil. 2006. PMID: 16628303
Large cohort (416,000 adults): 15 min/day of exercise adds 3 years to life.
- Wen CP et al. Lancet. 2011. DOI:10.1016/S0140-6736(11)60749-6
World Cancer Research Fund/AICR Reports: Convincing evidence that physical activity lowers cancer risk.
Diabetes Prevention Program (DPP): Lifestyle changes (including exercise) reduced diabetes risk by 58%.
- Knowler WC et al. N Engl J Med. 2002. PMID: 11832527
Study after study after study, all pointing to huge benefits.
The bottom line is this – Regular physical activity is one of the most robust evidence-based interventions for health and longevity.
It affects nearly every system in the body and helps prevent or manage most chronic diseases.
What can I say except for what I already said – picking something you like and enjoy, and can stick with – walking, hiking, a sport, biking, swimming etc…
Next Steps – Make a Plan
You already knew most of this, but the point is this, do you actually follow it?
If not yet, then why not commit right now to making a start and slowly slowly changing course towards meeting the goal of a healthier longer life?
So the key point is this – Living healthier isn’t just about adding years to your life—it’s about adding life to your years.
We all want more energy, better mood, fewer aches, clearer thinking. We really do not need to accept things as they are. Small changes (like 10-minute walks or better sleep) do lead to noticeable results.
If you make better choices, then you will sleep better, have more energy, and feel less stressed within days or weeks. Staying healthy will help you to avoid medications, chronic illness, and dependence on others later in life. You don’t need to be perfect—just consistent. Small, sustainable habits add up fast.
One last thought – if you have any tips or useful life-hacks for others reading this and wondering where to start, then please do share in the comments.