The everyday habits that are making you OLDER: Doctors reveal the secrets to a long life – and the mistakes people make trying to chase youth

Getting older is an inevitable fact of life, but the good news is there are plenty of ways to live longer – and better – if you make the right choices.

A recent study found most people will spend the last 19 years of their life with some level of disability, seven years of which are likely to be ‘profound’.

Fortunately, there are plenty of doctors dedicated to the science of living well in old age – and unlike the self-styled gurus who claim to know the secret to eternal life, their advice is backed by evidence.

FEMAIL spoke to four of these experts who shared the simple changes anyone can make today – as well as the mistakes many of us are making. 

1. You can’t ‘biohack’ your way to health

When seeking out advice on how to maximise your vitality, it’s hard to ignore the relentless self-promoters of the ‘biohacking’ world.

Several of these individuals, with their limitless millions to spend, say they have reversed the ageing process through cutting-edge science.

In reality, these ultra-expensive treatments aren’t the elixir of youth their proponents claim them to be.

Getting older is an inevitable fact of life, but the good news is there are plenty of ways to live longer – and better – if you make the right choices 

The doctors we spoke to warned against trying ‘shortcuts’ and health and fitness fads in a bid to ‘hack’ your way to a youthful old age.

Dave Asprey, the ‘father of modern biohacking’, swears by ‘Bulletproof coffee’ (which contains butter and MCT oil), fasting, and red light blocking, and also avoids foods high in lectins. His extreme lifestyle has earned him loyal followers online.

But Dr Sheena Burnell, a former anaesthetist and longevity expert from Brisbane, says ‘biohacking is not longevity medicine’, and stresses that health does not need to be high-tech, expensive or complicated. 

Dr David Badov (right) believes that when it comes to exercise and getting older, nothing beats some form of strength training. Dr John Cummins (left) also encourages a Mediterranean diet

She notes the people with the most impressive longevity don’t use extreme methods to stay youthful – but they do have one thing in common.

They all live in the Blue Zones – the name given to regions of the world, such as Okinawa, Japan, where people live exceptionally long lives. Many people living in the Blue Zones report staying fit and active well beyond their 100th birthday.

In fact, statistics from Japan’s 2023 census show the country has a staggering 92,000 people over the age of 100. 

‘People living in the Blue Zones aren’t having weird concoctions or powders, or fasting or restricting food groups,’ Dr Burnell says.

‘They believe in balance – a bit of everything. They’re not eating weird diets. They have fun and exercise – there is no longevity magic bullet.’ 

Older members of the Blue Zone region of Okinawa, Japan, maintain strong social connections throughout their life – a major contributing factor to their remarkable longevity

Loma Linda in California is home to another Blue Zone community of Seventh Day Adventists who attribute their longevity to their close-knit community, shared sense of purpose and the vegetarian diet

2. Eating too much red meat

Devotees of the carnivore diet swear by the health benefits of eating red meat every day – and avoiding fruits, legumes, vegetables, grains, nuts and seeds.

They say this meat-focused, zero-carb approach helps reduce inflammation and increases their energy, among various other benefits.

But medical experts say that if we want to live a long, healthy life, all the evidence points towards eating less red meat – especially if it’s charred. 

Dr Burnell insists a plant-focused diet that avoids over-eating is the best way to ensure longevity.

Dr John Cummins, from Executive Medicine in Sydney, agrees on the importance of minimising red meat consumption and eating more vegetables.

Dr Naras Lapsys, a nutrition and anti-ageing specialist, spoke of the importance of a sleep strategy, because good sleep is one of the most significant factors contributing to longevity

Managing stress through methods such as mindfulness and meditation helps avoid more destructive ways of coping, such as excessive drinking or over-eating

He backs the Mediterranean diet, which doesn’t need to be expensive or exclusive.

Dr Cummins’ recommended longevity-boosting lunch is a big bag of salad to mix with tinned tuna and olive oil, which is delicious as well as affordable.

And when preparing any meal, he always makes sure to prioritise vegetables. 

He cites a group of Seventh Day Adventists who live in the Californian Blue Zone of Loma Linda as living proof of the power of plants.

They consume a vegetarian diet with zero alcohol that sees residents thrive well beyond their nineties.

3. Not paying attention to your brain

Dr Burnell believes that if we want to live a long and happy life then we need to focus on our brains, not just our bodies. 

This is especially important for diseases such as dementia, the seeds of which are planted up to 20 years before their devastating effects are experienced.

‘Your brain is really you. Brain health is very linked to longevity,’ Dr Burnell says.

There are common tricks you can try to keep your mind sharp as you get older – some of which are as simple as brushing your teeth with your other hand, which is said to strengthen neural pathways.

Games such as chess and sudoku are also shown to work wonders. 

4. Ignoring ‘social fitness’

The Harvard Study of Adult Development, now in its 85th year, concluded that positive relationships are the single most important factor when it comes to happiness and health.

That’s right – it’s not diet, alcohol consumption or exercise that has the greatest impact on how long and well you will live. It’s human contact. 

Dr Cummins has seen this first-hand, telling FEMAIL his patients who have strong, close relationships and respect their marriages often age much better than people who don’t.

‘People who age well think differently to people who don’t. They know and prioritise what is important,’ Dr Cummins says.

‘Close relations are critical to health. We need someone to talk to and have a good cuddle with.’

Dr Burnell also believes avoiding isolation is crucial to longevity. 

Having spent years living in China, she observed that the older generation of Chinese are strongly connected to their families and communities, and these values are a central part of life there. 

Other studies have found a 50 per cent increase in the likelihood of survival from diseases among people who have stronger relationships and connections.

Residents of the Blue Zone of Okinawa in Japan maintain lifelong social networks,  known as a ‘moai’, which help them feel connected and less isolated – an important factor behind their ability to defy the ageing process.

5. Failing to manage stress  

Dr Burnell believes that, as ‘corny’ as it sounds, some form of daily meditation, yoga or other stress-busting practice is essential if you want to live a longer life. 

And on the subject of stress relief, Dr Cummins emphasises the importance of addressing situations head-on that continually contribute to our stress, rather then letting them fester.

Another factor in managing stress and promoting a long life is making sure you get enough quality sleep.

‘The best indication of how well you’re coping with life is whether you sleep well,’ Dr Cummins says.

Dr Naras Lapsys, a nutrition and anti-ageing specialist, also spoke to FEMAIL about the significance of proper sleep when it comes to longevity.

‘People need a sleep strategy they slowly build up themselves,’ the doctor says.

He recommends people try a two-hour window before bedtime where they commit to winding down and avoid emails, difficult conversations and binge-watching to help their bodies and minds prepare for a deep sleep.

Dr Lapsys also advises using devices such as an Oura ring for tracking sleep metrics.

Another factor in managing stress and promoting a long life is making sure you get enough quality sleep

6. Not exercising the right way – or for long enough

Dr Burnell says ‘sitting is the new smoking’ – and she’s not alone in sounding the alarm on the health risks of a sedentary lifestyle.

She recommends at least two and a half hours a week of some kind of ‘stage two’ aerobic activity, such as brisk walking or bike riding, and in particular finds tennis and team sports beneficial because they come with an added social component.

Dr David Badov, who runs HealthScreen in Victoria, specialises in longevity and diagnostics for early detection of diseases that can shorten and debilitate our lives.

Dr Badov believes that when it comes to exercise – especially as you get older – nothing beats some form of strength training to help keep you fit and active.

He adds it’s important to challenge your body and not get too comfortable in any one exercise routine.

When it comes to the goal of a long, happy life, all the doctors agree that the earlier you start, the better.

‘It’s not hard or complex; it’s all about forming new habits, even if they’re small habits,’ Dr Cummins tells me.

Dr Lapsys also wants everyone to remember that while there is cutting-edge technology and testing available that lets us track our health with scientific precision, the old adage still remains true: you are only ever as young as you feel.