Don’t Underestimate the Importance of Social Connection
In the latest survey, 59 percent of experts listed social isolation as the most underappreciated potential accelerator of biological aging.
“We tend to mostly think about longevity in terms of what we eat, how much we exercise, or what products we use on our bodies. But having people in our lives who make us feel connected, valued, and supported matters more than you may realize,” Taub-Dixon says. “Sharing a meal, taking a walk with a friend, or simply having someone you can call is good for your emotional health and may support physical health as well.”
Staying socially connected “keeps your mind active and your heart happy,” says Damian Folch, MD, a family medicine doctor affiliated with Tufts Medicine Lowell General Hospital in Massachusetts.
Optimize Fitness for Long-Term Mobility and Independence
Experts reiterated long-standing exercise guidelines: Each week, people should aim for at least 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activity.
The surveyed experts also suggested that people under age 50 track certain markers of strength and fitness that offer clues about longevity:
- Grip Strength Researchers use grip strength as a proxy for overall strength and physical function. Higher grip strength is also linked with a lower risk of chronic disease.
- VO2 Max This is the maximum amount of oxygen your body can use during intense exercise.
- Skeletal Muscle Mass Index A ratio of skeletal muscle in the body relative to height.
“In order to maintain your mobility, you need to improve not only your cardiovascular fitness, but also stay strong and keep your muscle mass,” Dr. Folch says. “Also, exercise stimulates neurogenesis — the production of new connections in your brain — hence improving brain health. It also makes you feel better.”
Staying fit and flexible may also help lower the risk of developing pain and discomfort as you age, Taub-Dix says.
Women Face Specific Barriers to Longevity That Have Been Overlooked
Experts flagged several undertreated factors as impacting a woman’s ability to age in a healthy way. The top three:
“Women sometimes spend decades worrying about their weight when I’d much rather see more attention paid to maintaining muscle, protecting bone, and knowing their cardiovascular risk factors,” Taub-Dix says. “Those become incredibly important to strength and independence as we age.”
She says that hormone therapy can be helpful for some women, especially while dealing with symptoms of menopause. “It’s an individualized medical decision that should be discussed with a healthcare provider, rather than viewed as a blanket longevity strategy,” Taub-Dix says.
“Getting basic blood tests and a bone density test can also provide valuable information to help you make health-related decisions,” she says.
Experts Were Skeptical About Biohacking for Longevity
Biohacking, or the practice of using science and data to try to optimize health, is a big industry right now. But experts are wary of its actual impact on longevity.
While 40 percent of experts said there may be benefits to using wearable health or sleep trackers, another 31 percent said that biohacking tools — including wearable health trackers, continuous glucose monitors for people without diabetes, and full-body scans — generate more health stress than benefit.
“The problem with wearable trackers is that they are supposed to give you feedback and encourage you to accomplish goals, but they can also cause a lot of anxiety,” Folch says. “Some patients feel that if they do not achieve the goal, they are a failure.”
Taub-Dix gives the example of waking up feeling refreshed, only to have your smartwatch say you slept terribly. “Suddenly, you’re worried about something you weren’t worried about five minutes ago,” she says. “Data should help us live our lives, not make us anxious about whether we’re living them perfectly.”
Another hot take: 26 percent of surveyed experts said that intermittent fasting could be helpful for longevity. “Some people may see intermittent fasting as a longevity strategy because of research looking at calorie restriction, metabolic health, and eating patterns,” Taub-Dix says.
However, she adds,“Human longevity research is still evolving, and fasting isn’t appropriate for everyone.”
Fasting can cause lightheadedness and dangerous low blood sugar in some people, she points out. “What you eat during your eating window still matters more than what you’re not eating,” she adds.
The Bottom Line
Experts stress that people don’t need to invest in new technology or supplements to age in a healthy way.
“You don’t need to turn longevity into another job or spend your life, or your life savings, chasing the next ‘anti-aging’ trend,” Taub-Dix says. “Eat foods that nourish you, move in ways that keep you strong, get the sleep you need, stay close to people you care about, and keep doing things that give your life meaning.”
