London: Ethel Caterham, a 115-year-old woman from Surrey, has been officially recognized as the oldest living person in the world. While such remarkable longevity is rare and often attributed to a unique combination of genetics and chance, researchers have continued to explore the habits and lifestyle choices that may improve the chances of a long and healthy life.
According to Bradley Elliott, a physiology expert at the University of Westminster, four key factors stand out in studies of long-lived individuals and communities: physical activity, a healthy diet, good sleep, and stress resilience.
Research highlights the crucial role of daily physical activity in extending lifespan. Even modest movement, like 75 minutes of brisk walking weekly, can add two years to life expectancy. In contrast, prolonged inactivity and sedentary behavior significantly increase the risk of early death.
Simply standing more often, avoiding long sitting periods, and incorporating moderate daily exercise can greatly improve overall health and longevity.
A balanced diet is another pillar. A major longitudinal study involving 100,000 individuals over three decades found that those who reached age 70 without chronic illness ate more fruits, vegetables, legumes, whole grains, and fewer processed or sugary foods. While not prescriptive about becoming vegetarian or avoiding meat entirely, the findings emphasize overall dietary patterns rather than strict exclusions. Furthermore, intermittent fasting and caloric restriction have shown promising results in animal studies, and preliminary human research suggests similar benefits, though more data is needed.
Sleep also plays a central role. A large UK study of half a million people found that those with irregular sleep patterns had a 50% higher risk of early death. Nurses working rotating shifts for decades had worse long-term health compared to their counterparts with regular sleep routines. Though sleep needs vary from person to person, the NHS advises adults to aim for 7–9 hours per night, reinforcing that quality and consistency are vital.
Managing stress effectively can also make a measurable difference. Studies show that early-life stress, such as trauma or neglect, has long-term biological effects that increase the risk of age-related disease. On the other hand, older adults who display higher psychological resilience have a reduced risk of death. Practices like yoga have been shown to enhance this resilience in just eight weeks. Social connectivity is also closely tied to longevity, with socially active seniors being three times more likely to live at least five additional years.
While lifestyle changes can go a long way, genetics still account for an estimated 20–40% of human lifespan variation. Ethel Caterham herself had a sister who lived to 104, but her two daughters passed away at the ages of 71 and 83, showing that genes aren’t the whole story. Ultimately, even with good genes and healthy habits, longevity also requires a bit of biological luck. But to maximize the odds, experts agree: move more, eat well, sleep soundly, and stay mentally and socially resilient.
