Unlocking the Secrets to a Longer, Healthier Life: Expert Tips for Becoming a “Super-Ager”
In our quest for a long and fulfilling life, the pursuit of longevity has become a significant focus in the health and wellbeing landscape. With recent reports indicating a decline in healthy life expectancy in many regions, understanding how to maintain and improve our health couldn’t be more crucial. But what exactly does a long and healthy life entail? It’s often envisioned as a state of mental sharpness, unwavering independence, and freedom from pain. While genetics undoubtedly play a role, the true cornerstones of disease prevention are surprisingly accessible, often inexpensive, and fundamentally simple – with consistent application being the key.
Defining the “Super-Ager”
The concept of a “super-ager” has emerged as a fascinating area of study. Defined by American cardiologist and author Eric Topol as individuals aged 85 and older who have never experienced the three major age-related conditions – cancer, neurodegenerative diseases, or cardiovascular disease – these individuals represent a growing demographic. Topol suggests that this increase is driven by advancements in accurately forecasting health risks and the implementation of proactive preventive strategies. He highlights that the incubation period for these major age-related diseases can span two decades, with a common underlying factor being compromised immune system function and chronic inflammation.
Tim Spector, Professor of Epidemiology at King’s College London and scientific co-founder of Zoe, reframes ageing well not as a pursuit of lost youth, but as a commitment to sustaining overall health, energy, and resilience for as long as possible.
Expert Strategies for Enhanced Longevity
To shed light on how we can all strive towards becoming “super-agers,” experts have shared their most impactful advice:
1. Embrace the Power of Exercise
“Exercise is paramount,” states Topol, asserting that “nothing surpasses regular exercise for promoting healthy ageing.” He elaborates in his book that exercise benefits every organ, from the heart and gut to the brain, while simultaneously reducing inflammation throughout the body and brain. His recommendation is a minimum of five 30-minute sessions per week, encompassing aerobic, strength training, and balance exercises.
Recognising the natural decline in muscle mass with age, Topol particularly emphasises the importance of strength-building exercises, an area he admits to having previously underestimated. He advocates for a range of bodyweight exercises like push-ups, pull-ups, sit-ups, squats, and lunges. Incorporating weights, even light ones (starting at 2kg), resistance bands, or machines is encouraged to target all major muscle groups: arms, chest, abdomen, legs, hips, and back. He suggests the simple “sit-to-stand test” as a starting point for building leg power through squats and hinges, and recommends isometric holds like wall-sits and planks. Research indicates that just eight minutes of such activity, three times a week, can be as effective in lowering blood pressure as aerobic or high-intensity interval workouts. Measuring hand grip strength with a hand dynamometer and actively working to improve it, perhaps by squeezing a tennis ball, is also advised.
Balance is another critical component linked to longevity. Topol proposes the one-leg stand test to assess age-appropriate balance. For individuals aged 60 and over, the goal is to stand unsupported for at least 30 seconds, while those in their 40s and 50s should aim for 45 seconds. Regular practice can lead to significant improvement. Pilates and yoga are also recommended for enhancing flexibility.
2. Cultivate Mental Agility Through Habit Shifting
Dr. Sabine Donnai, a longevity doctor and founder of Viavi health clinic, stresses that challenging the brain goes beyond traditional puzzles. She explains that the brains of “super-agers” exhibit robust connectivity between the anterior cingulate cortex and prefrontal areas, regions vital for cognitive switching and emotional regulation. This enhanced connectivity stems not from crossword puzzles, but from consistently demanding mental flexibility.
“Rotate between contradictory activities,” she advises. “For example, learn a new language one month and try improvisational dance the next; engage in coding followed by poetry. The objective is to compel neural networks to unlearn existing patterns and forge new ones.”
On a daily basis, deliberately perform simple tasks in an unconventional manner. This could involve brushing your teeth with your non-dominant hand, taking an unfamiliar route to work, or arguing a viewpoint you don’t personally hold. “These small acts keep the ‘switchboard’ circuits active,” Dr. Donnai explains.
3. Nourish Your Body with a Diverse Diet
Professor Tim Spector champions diet as “the biggest lever we have” for ageing well. “It directly affects our gut microbes, which in turn influence our metabolism, immune system, and even our mood,” he states. His primary directive is to “eat a diverse range of plants – the more variety, the better.” The goal is to consume at least 30 different plants weekly, encompassing vegetables, fruits, legumes, nuts, seeds, herbs, and spices. “Feed your gut microbes – they thrive on fibre and healthy plant compounds called polyphenols. Don’t fear healthy fats – extra virgin olive oil, nuts, and oily fish are your friends. Stay active, get outside, and prioritise your sleep – your gut microbes respond to your lifestyle as much as to your diet.”
He also recommends incorporating three portions of fermented foods daily, such as live yoghurt, kefir, sauerkraut, kimchi, and miso. “Zoe research suggests this can have a measurable, profound impact on your health and even mood, but any you include in your diet will make a real difference to your gut microbiome.” When asked about his personal favourite vegetable, Spector highlights “the humble onion (and its relatives like garlic and leeks).” He notes their abundance of prebiotic fibres that nourish beneficial gut bacteria and their global culinary presence for good reason. “Plus, they’re delicious and versatile – roasted, raw, sautéed, or in soups.”
4. The Underrated Importance of Connection and Intimacy
Intimacy and meaningful connection have long been associated with happiness and life satisfaction, potentially even contributing to increased lifespan. Sex and relationship therapist Lucy Frank, known as “The YXologist,” explains that beyond the emotional and romantic aspects, “they’re deeply important for biological reasons too.” Studies have linked regular, enjoyable, and satisfying sexual experiences to lower blood pressure, improved immune function, better cardiovascular health, and reduced stress, all of which are crucial for healthy ageing. However, the emphasis is less on frequency and more on the quality of connection experienced during and outside of sexual activity.
Frank elaborates that feeling desired, emotionally safe, and close to another person has a profound impact on the nervous system. This releases “feel-good hormones like oxytocin and endorphins, and it lowers stress hormones, helping us to feel more grounded in our bodies.” These physiological benefits directly contribute to overall health and longevity. “Fulfilling relationships – the kind where you can laugh, touch, be curious, and communicate openly with reduced judgement and shame – act like a buffer against loneliness and stress. They keep us mentally flexible, emotionally resilient, and more engaged with life. In that way, pleasure and connection aren’t indulgences; they’re forms of maintenance for both body and mind.”
5. Prioritise Oral Hygiene and Timely Meals
Dr. Donnai underscores the critical role of managing inflammation. “Every measure of accelerated ageing, from wrinkled skin to stiff arteries to frail bones, traces back to chronic, low-grade systemic inflammation.” This process, often referred to as “inflammaging,” signifies a persistent immune activation that alters cellular signalling and hinders repair mechanisms. “Super-agers display a remarkably quiet inflammatory profile. Their cytokine levels stay low, allowing cellular repair to function efficiently.”
Maintaining good oral hygiene, particularly flossing, is highlighted as a key preventive measure. “Gum disease is one of the major chronic inflammatory sources. Bleeding gum equals inflammation, very close to the brain.” Furthermore, adopting time-restricted eating, which includes an overnight fast of at least 12 to 14 hours, is recommended. This practice “resets metabolic signalling and lowers circulating inflammatory cytokines.”
6. Integrate Vigorous Movement into Daily Life
Professor Emmanuel Stamatakis from the University of Sydney’s research suggests that incorporating short, intense bursts of vigorous physical activity throughout the day – even incidental and unstructured movements – can yield significant health benefits, particularly as we age. His work on “Vigorous Intermittent Lifestyle Physical Activity” (VILPA) indicates that engaging in nine to 10 such bursts daily, lasting one to two minutes each, such as climbing stairs, brisk uphill walking, or carrying heavy shopping, may reduce the risk of premature death, cardiovascular disease, and cancer.
“Intensity matters because it places a higher demand on the cardiovascular, respiratory, and muscular systems, triggering adaptations that support long-term health and functional capacity,” Professor Stamatakis explains. He further notes that VILPA “mimics the natural movement patterns humans evolved for – short, sharp bursts of effort integrated into daily life – rather than long, structured workouts. This is especially relevant for people who don’t or can’t access gyms or sports. If such brief vigorous activity becomes a daily habit, it may support the cardiovascular system, by maintaining aerobic and functional capacity as people age.” While moderate or light-intensity movement throughout the day is also important, intentional, longer exercise sessions have their place.
High-intensity movement is not only beneficial for physical health but also for cognitive function. Dr. Donnai recommends incorporating “glycolytic breaks,” which are short 30-second bursts of high-intensity movement performed multiple times a day. “This transiently increases NAD⁺ and stimulates new mitochondria in neurons, not just in muscle.”
7. Exercise Prudence with Antibiotics
Kinross advises judicious use of antibiotics, recommending their avoidance unless absolutely necessary. This includes staying up-to-date with vaccinations to minimise antibiotic exposure, avoiding prolonged use for chronic conditions like acne, and refraining from taking them for viral infections. He also suggests opting for foods reared or grown without antibiotics, a detail that can be discussed with a butcher.
8. Master Home Cooking and Ingredient Awareness
Topol advocates for a Mediterranean-style diet, rich in vegetables and fruits and low in red meat, which he describes as “anti-inflammatory and backed by randomised trials and numerous rigorous studies.” He strongly advises minimising ultra-processed foods. In his book, he encourages readers to scrutinise ingredient labels, opting for products with minimal additives such as sweeteners, modified starches, and emulsifiers, and ideally containing few ingredients overall. The Open Food Facts app is recommended as a valuable resource for making informed food choices.
9. The Social Prescription: Cook for Others
Kinross highlights the interconnectedness of the gut and brain through microbes, underscoring the importance of nurturing both. “Being social is really important for the gut and the brain, and this will really help with stress. Anxiety and depression influence how your gut works, so if you do suffer from this, make sure you seek proper help,” he advises. He concludes that while diet is significant, “how you cook and who you share it with is much more important – cook for other people.”
10. Embrace Nature’s Healing Power with “Awe Walks”
The profound, yet often underestimated, health benefits of spending time in nature are championed by Topol, who frequently prescribes nature walks to his patients. These benefits include reduced blood pressure, improved sleep and cognition, a lower risk of cardiovascular disease, decreased cortisol levels, and enhanced immunity. Research indicates that individuals spending at least 120 minutes in nature per week report significantly better health and higher psychological wellbeing.
An “awe walk,” which involves consciously seeking out small wonders in the world, can further amplify these mental health benefits. A 2020 study found that older adults who participated in weekly 15-minute “awe walks” for eight weeks experienced increased positive emotions and reduced distress in their daily lives. Crucially, these walks are most effective when fully present, without distractions like social media scrolling or email responses.
