7 Science Backed Longevity Tips

As clinical director of a longevity clinic, I’m immersed in the latest innovations designed to optimise our healthspan and lifespan. From pills and potions to treatments and gadgets, there’s an ever-increasing range of offerings promising to keep us healthy for longer. However, the key to healthy ageing starts with getting your everyday habits right. They’re things that we should all be focussing on consistently if we’re committed to maintaining good health into old age. Here are seven science-backed longevity tips. 

Maintain A Healthy Weight

Maintaining a healthy body fat percentage is vital for health and longevity. Excess weight increases the risk of chronic conditions like heart disease, diabetes, and certain cancers, as well as putting strain on our joints. Maintaining a healthy weight contributes to better mental health, self-esteem, and energy levels. Specialising in weight loss, my team and I see many clients who have a good understanding of what healthy food looks like, yet still they struggle to maintain a weight they are happy at. Often factors like underlying health issues, a hectic lifestyle, or emotional eating are at the root. Achieving your ideal weight and maintaining it long term requires more than a short term, quick fix diet. Identifying and addressing the root cause of your struggles and finding a long term approach that fits in with your lifestyle is key. 

Avoid Vitamin D Deficiency 

Vitamin D deficiency is surprisingly common and it’s something I see regularly in my client’s blood test results. Even those who live in Ibiza. Not only can deficiency cause fatigue and compromise bone and immune system health, it also compromises longevity. Research has shown that vitamin D deficiency is associated with accelerated aging. In one study researchers found that supplementing with vitamin D showed a 2.6-year lower age score compared to those who did not supplement with vitamin D and those who were still deficient. I advise testing your levels at least once a year and implementing a supplement strategy based on your unique needs. 

Stay Fighting Fit 

Maintaining a good level of fitness is vital for health and longevity. It promotes good cardiovascular health, strengthens bones and muscles, and improves flexibility and balance, reducing the risk of falls and fractures. Exercise also helps maintain a healthy weight, reducing the likelihood of obesity-related conditions like diabetes and heart disease. Exercise boosts mood, cognitive function, and overall well-being, helping reduce the risk of depression and cognitive decline. It’s recommended that we get 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week. Vary your exercise incorporating strength training to support muscle mass and cardio exercises for aerobic capacity. 

Know Your Units

As summer approaches and bars and clubs reopen, the opportunities to have a glass of something cold increase. Many of us enjoy a glass of wine or a gin and tonic, but it really is important to drink in moderation. Unfortunately, alcohol has adverse effects on both physical and mental health. It can increase the risk of a variety of diseases, exacerbate anxiety, hamper our sleep, sap out energy and worsen gut health. It’s recommended that we don’t regularly consume more than 14 units of alcohol per week, equivalent to around six pints of beer, six medium size glasses of wine or seven double measures of spirits. Keeping a drinks diary for a couple of weeks and noting down every alcoholic drink you consume can be an insightful exercise. You can also make a note of the circumstances in which you drink and how you feel at the time to identify what situations might be triggering (over)consumption. Try alcohol free alternatives – low sugar kombucha is a great option. When you do drink, choose low sugar beverages such as a good quality dry wine or champagne. The old trick of having a glass of water between alcoholic drinks really does work wonders. 

Beware of UPFs

A significant proportion of our diet now comes from ultra-processed foods, or UPFs. Research has not only linked UPF consumption to higher risks of obesity, but also high blood pressure, high cholesterol, and some cancers. Simply put: the less we eat, the better. UPFs are not only brightly coloured cakes and sweets, or microwave meals, they include common foods like many shop bought breads, yoghurts and other everyday items. So how can you identify UPFs in order to avoid them? Here are the three criteria to look out for: 1. It comes in a packet. 2. It contains more than five ingredients. 3. It contains at least one item characteristic of the NOVA ultra processed food group such as flavour enhancers, colours, emulsifiers, sweeteners, thickeners, and / or preservatives. Learning how to spot UPFs will help you make more informed choices at your next food shop.  

Focus On Whole Foods

If you’re avoiding UPFs, what should you eat instead? The more you can focus on whole, single ingredient foods, the better. Aim to structure your meals around a source of protein (think organic meat, wild fish, seafood, eggs, tofu, tempeh), moderate amounts of healthy fats (like extra virgin olive oil, coconut oil, coconut milk, avocado, seeds, nuts) and plenty of vegetables (I advise my clients to aim for at least three servings of different coloured veg per meal. If they’re seasonal and organic, even better.) Depending on your state of health and how well you tolerate carbohydrates, you may include a moderate serving of carbohydrates like potatoes, oats, rice, quinoa, etc. Be creative in the kitchen – you can combine these components into stews, tray bakes, stir-fries, curries and much more. A nutrient dense, whole food diet is one of the most powerful ways to positively influence your health and longevity.

Light Up Your Life

Most of us have a dysfunctional relationship with light. We get too much of the wrong types of light from our screens and indoor lighting and not enough daylight. Working with your circadian clock can improve your health in a variety of ways, including helping you get better sleep and increasing your energy levels. Aim to get daily light exposure first thing in the morning and avoid light from screens in the evening. If you can’t avoid them completely, get yourself some blue light blocking glasses.

Kim Pearson is L’OFFICIEL IBIZA’s wellness editor. A qualified nutritionist, with almost two decades’ experience, she specialises in weight loss, metabolic health and longevity. In addition to heading up her UK team of nutritionists, Kim is the clinical director of RoseBar Longevity, based within Six Senses Ibiza. 

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