Opinion article
Living longer, living better: what the evidence actually supports
On social media, longevity has become a business of supplements, extreme fasting and expensive blood panels. The good news is that the factors with the strongest evidence are accessible to almost everyone.
The pillars
- Movement: at least 150 minutes a week of moderate activity, plus strength training two or more days a week.
- Not smoking. Still the single decision with the biggest impact on life expectancy.
- Diet: a Mediterranean-style pattern, rich in vegetables, fruit, legumes, whole grains, fish and olive oil, with fewer ultra-processed foods.
- Sleep: most adults need seven to nine hours.
- Alcohol: less is better.
- Social connection: isolation is linked to higher risk of illness and early death.
- Managing risk factors: blood pressure, cholesterol and blood sugar.
No supplement, fast or device makes up for skipping what’s on this list. Start with one habit and stick with it.
This article is for information only and does not replace a medical consultation.
Sources
- World Health Organization, physical activity guidelines
- Harvard T.H. Chan School of Public Health, The Nutrition Source
- Holt-Lunstad J, Smith TB, Baker M, Harris T, Stephenson D. Loneliness and Social Isolation as Risk Factors for Mortality: A Meta-Analytic Review. Perspectives on Psychological Science. 2015