Following the news that Ethel Caterham from Surrey has been officially recognised as the world's oldest living person at 115, many are wondering what the secret is to a remarkably long life.
While genetics play a role, research into groups of long-lived individuals reveals that specific, modifiable habits can significantly increase your chances of healthy ageing.
1. Move More, Sit Less
The benefits of physical activity are well-known, but the dangers of inactivity are equally crucial. Studies show that incorporating just 75 minutes of brisk walking per week can increase life expectancy by approximately two years.
However, structured exercise alone cannot counteract the harm of prolonged sitting. Being sedentary is linked to a higher risk of premature death from any cause.
Practical tips include standing up every 30 minutes, walking to speak with colleagues instead of emailing, and aiming for around 30 minutes of moderate exercise on most days.
2. Rethink Your Diet
A major study tracking 100,000 people over three decades found a clear pattern: those who reached 70 in good health typically consumed more fruits, vegetables, whole grains, nuts, and legumes.
They also ate fewer trans-fats, red or processed meats, fried foods, and sugary items. This doesn't demand veganism, but highlights a trend towards plant-forward eating.
Emerging research into intermittent fasting and caloric restriction shows promise for longevity, with human trials revealing positive metabolic shifts, though more long-term studies are needed.
3. Prioritise Consistent Sleep
Good quality, regular sleep is a cornerstone of lifelong health. An analysis of around 500,000 British people found that irregular sleep patterns were associated with a 50% higher risk of early death.
Shift work has been linked to higher stroke risk, and nurses on rotating shifts for decades were often less healthy at retirement. While individual sleep needs vary, the NHS recommends adults aim for 7-9 hours per night.
4. Manage Stress and Build Connections
Stress has profound effects on health, with early-life stressors potentially increasing inflammation and health risks later in life. Conversely, older adults with greater psychological resilience are less likely to die from any cause.
Activities like yoga can build this resilience in as little as eight weeks. This is closely tied to social activity; people over 65 who are socially active daily are three times more likely to live for another five years compared to their less-social peers.
The Genetic Lottery
It's important to note that longevity is estimated to be between 20-40% related to genetics. While Ethel Caterham and one of her sisters lived past 100, her own daughters pre-deceased her, illustrating that good genes aren't a guarantee.
Ultimately, while reaching 115 like Ms Caterham involves a degree of biological luck, adopting these four habits—staying active, eating well, sleeping regularly, and managing stress—can help maximise your odds for a longer, healthier life.
