We’d all jump at the chance to live longer, and certainly prevent health problems for ourselves in the future. And while you never know what’s in store in the future, there may be some simple ways to increase our life expectancy.
In 2021–2023, the average life expectancy in Scotland was 80.8 years for females and 76.8 years for males, according to the National Office of Statistics.
This is lower than in England, where the average life expectancy was higher for both males and females. Life expectancy can be lowered by lifestyle choices that can lead to health problems such as cancer or heart disease, reports Surrey Live.
But as we strive to lead longer, healthier lives, the pursuit of longevity can often seem impossible, with its complicated diets, rigorous exercise routines, and expensive treatments.
But what if living a longer life could be as simple as incorporating a few small changes into your everyday routine? Longevity experts have shared these five simple methods that could increase your chances of leading a longer, healthier life.
1. Build strength and keep your heart fit
Keeping your heart on its toes by keeping it fit is essential to lead a healthy lifestyle, as is building overall muscle strength. “Muscle is metabolic currency – the more you have, the better your resilience against ageing,” says Dr Tamsin Lewis, the longevity doctor from Wellgevity.
“Strength training preserves lean mass and keeps you robust, while zone 2 [low intensity] cardio and VO2 max work [think fast hiking, cycling, or interval sprints] maintain mitochondrial health and cardiovascular efficiency. Grip strength and VO2 max are two of the strongest predictors of longevity, so train accordingly.”
2. Keep blood sugar and insulin in check
Make a healthy meal plan to keep an eye on your blood sugar and insulin levels. “Metabolic dysfunction accelerates ageing, so keeping glucose stable and insulin sensitivity high is non-negotiable,” stresses Lewis.
“Time-restricted eating, post-meal movement (even a brisk 10-minute walk), and a diet low in ultra-processed foods all help.” Herbal supplements like berberine “can be useful”, she adds, “but the basics like good sleep, movement, and protein prioritisation must be in place first.”
3. Lower inflammation without blunting adaptation
“Chronic inflammation is a slow burn that fuels ageing, brain fog, and disease,” explains Lewis. “Keeping hs-CRP, IL-6, and TNF-α [key inflammatory markers] low through a Mediterranean-style diet, polyphenols [natural compounds found in plants that act as antioxidants] such as curcumin and quercetin, and gut microbiome diversity helps.”
However, some inflammation is essential for adaptation. “Don’t blunt it by overdosing antioxidants post-exercise,” advises Lewis. “Instead, harness hormesis [exposure to a low dose of a stressor or toxin to trigger a response in the body], such as saunas, cold plunges and breath work to train the system.”
4. Strengthen emotional resilience and social connection
Social connection plays a vital role in human wellbeing, and various studies have revealed its significance for both physical and mental health.
“If you look at the evidence from the ‘blue zones’ across the world [where people are said to live longer than average], they have shown that social connections are a major driver for improved longevity,” says Dr Mohammed Enayat, GP and founder HUM2N, a longevity clinic in London.
“Improving social connections is associated with better mental health and benefits including improving depression and anxiety, reduced stress levels, improved mood and happiness – with greater sense of purpose and fulfilment, better cognitive health, less risk of dementia and improved physical health, as one is more likely to engage in better healthy habits.
“Building and maintaining social connections, participating in community activities, and nurturing relationships with family and friends are valuable strategies for promoting overall wellbeing and longevity.”
5. Eat more plants
“Many plant foods contain a range of polyphenols and bio-flavonoid nutrients which contain antioxidant and anti-inflammatory properties,” says Enayat. “To improve longevity, addressing issues such as inflammatory processes in the body and oxidative stress is crucial.”
Plant-based foods can also help improve gut health by feeding beneficial gut bacteria. “Optimal gut health is also critical for improving one’s systemic health and longevity,” says Enayat. “Dysbiosis, an imbalanced microbiome, can directly contribute to inflammation in the body.”