Britons are living longer than ever, but experts warn that the true goal should be improving the quality of those extra years, not just the quantity. New projections from the Office for National Statistics indicate a baby boy born in 2023 could live to 86.7 years, while a girl might reach 90. However, with advancing age comes a heightened risk of chronic conditions like arthritis, diabetes, and heart disease, which can severely impact daily life.
The Crucial Difference: Lifespan vs. Health Span
This has led longevity specialists to emphasise enhancing our 'health span'—the period of life spent in good health—rather than solely chasing a longer lifespan. While expensive biohacking trends like NAD+ injections grab headlines, leading researchers insist that profound, accessible lifestyle changes are the real key to ageing well. In a recent article, experts outlined seven foundational habits anyone can adopt.
1. Cultivate a Sense of Purpose
Dr. Erin Martinez, a healthy ageing specialist from Kansas State University, champions living with a clear 'why'. Known in Japanese culture as ikigai, or 'reason for being', purpose need not be grandiose. It can be found in tending a garden, caring for a pet, or contributing to your community. This sense of direction motivates better self-care and social connection. Crucially, a study in The American Journal of Geriatric Psychiatry found people with a strong purpose had a 28% lower risk of cognitive impairment and dementia.
2. Prioritise Social Connection
Maintaining strong social ties is a powerful defence against cognitive decline. Research consistently shows that social isolation can lead to memory loss and increase dementia risk, with long-term loneliness even linked to brain shrinkage. Conversely, the landmark Harvard Study of Adult Development, running for over 87 years, identifies the quality of relationships as the strongest predictor of a long, happy, and healthy life. Dr. Sebastian Brandhorst of the University of Southern California points to the tradition of lifelong social support groups among female Okinawans—some of the world's longest-lived people—as a prime example.
3. Forge Intergenerational Bonds
Connecting with people of different ages offers unique benefits. Dr. Martinez explains that mentoring younger people or learning from older adults keeps the mind sharp, broadens perspective, and strengthens belonging. A 2021 study confirmed these interactions improve physical and mental health, as well as social skills. 'Meaningful connections, especially across age groups, are one of the most valuable investments you can make in your longevity,' she asserts.
4. Steer Clear of Risky Behaviours
This may seem obvious, but avoiding high-risk activities is a cornerstone of longevity. 'The surest way to extend life is not to shorten it,' states Dr. Douglas Vaughan of Northwestern University. Habits like smoking, excessive drinking, and drug use significantly curtail life expectancy. A 2012 study found that maintaining a low-risk profile could add five years to a woman's life and six to a man's. Exceeding the NHS guideline of 14 alcohol units weekly raises the risk of numerous cancers, stroke, and liver disease.
5. Volunteer for a Cause You Care About
Donating your time and skills fosters social bonds, encourages activity, and builds purpose, directly countering loneliness. Studies show volunteers tend to live longer and report greater happiness. A 2005 study found frequent volunteers over 70 had significantly lower mortality than non-volunteers. Dr. Martinez advises aligning volunteer work with personal passions, such as helping at a community food pantry if food security matters to you.
6. Consider Your Eating Window
While a Mediterranean diet is highly recommended, when you eat also matters. Dr. Brandhorst highlights time-restricted eating (TRE), a form of intermittent fasting where all calories are consumed within a set window, say from 8 am to 6 pm. This can align digestion with sleep cycles, aiding weight loss, heart health, and blood sugar regulation. However, recent research has linked very restrictive windows to potential risks, and it is not suitable for everyone, including children, pregnant women, or those with a history of eating disorders.
7. Maintain a Consistent Sleep Schedule
Sleep is the body's essential repair programme. Dr. Vaughan stresses that consistency in sleep timing is as vital as duration. A regular schedule helps restore metabolic balance, preserve vascular function, and stabilise immune signalling. Erratic sleep, conversely, can accelerate biological ageing markers. The NHS recommends seven to nine hours per night for adults, as chronic poor sleep raises the risk of hypertension, diabetes, depression, and heart disease.
Ultimately, the path to a longer, healthier life is less about expensive shortcuts and more about integrating these sustainable, evidence-based habits into your daily routine. By focusing on your health span today, you can ensure your later years are not just longer, but fuller and more vibrant.
