London, May 17 — Ethel Caterham, a 115-year-old woman from Surrey, has been officially recognised as the oldest living human. As people around the world marvel at her remarkable longevity, the natural question arises: What’s the secret to such a long life?
While Caterham’s age-defying milestone may seem extraordinary and unique, science offers a few evidence-backed lifestyle practices that can improve the odds of living a longer, healthier life.
1. Physical Activity: The Foundation of Longevity
Regular physical activity is one of the most consistent predictors of a longer life. Studies show that even modest amounts of movement can make a difference. For instance, just 75 minutes of brisk walking per week has been linked to an increase in life expectancy by approximately two years.On the flip side, sedentary behaviour is a known risk factor for premature death. Sitting for prolonged periods has harmful effects distinct from simply not exercising. Experts suggest standing up every 30 minutes, walking over to talk to colleagues instead of emailing, and standing during commutes to reduce inactive time. Incorporating 30 minutes of moderate activity on most days can significantly enhance your health span.
2. Diet: More Plants, Fewer Processed Foods
Eating habits are crucial in determining how well and how long we live. Research tracking 100,000 people over 30 years found that those who reached their 70s in good health typically consumed more fruits, vegetables, whole grains, legumes, nuts, and less red or processed meats, sugary treats, and fried foods.There’s no strict requirement to become vegetarian or cut out red meat entirely, but focusing on a plant-forward, balanced diet supports healthy ageing. Studies on calorie restriction and intermittent fasting in animals have shown promising results in extending lifespan, and early human research suggests similar metabolic benefits, though more data is needed.
3. Sleep: Prioritising Rest and Recovery
Good quality, regular sleep is essential for longevity. A study of around 500,000 people in the UK found that those with irregular sleep schedules had a 50% higher risk of early death. Shift workers also showed elevated risks of stroke and other health issues.Although individual needs vary, adults are generally advised to aim for 7–9 hours of sleep per night. Regularity and quality appear to be just as important as duration.
4. Stress and Social Connection: The Silent Influencers
Chronic stress, especially from early life experiences like trauma or neglect, can have lasting negative impacts on health at a cellular level. Conversely, those who demonstrate resilience to stress tend to live longer.Practices like yoga and mindfulness can help improve stress resilience. Social interaction also plays a significant role: older adults who remain socially active are three times more likely to live an additional five years than those who rarely engage with others. Strong social ties can help buffer stress and foster a sense of well-being.
The Genetic Factor: Nature Plays Its Part
While lifestyle changes can boost lifespan, genetics also influence how long we live. Estimates suggest that 20–40% of longevity may be attributed to inherited genes. Some people carry rare mutations linked to exceptional longevity.Still, even within families, outcomes can vary. Caterham’s own sisters lived long lives, with one reaching 104, but both her daughters passed away at 71 and 83, showing that genes aren't everything.
Conclusion: No Guarantees, But Better Odds
Reaching the age of 115, like Ethel Caterham, may ultimately come down to a mix of good genes, healthy habits, and sheer luck. However, science offers us actionable insights: stay physically active, eat a wholesome diet, get regular and restorative sleep, manage stress, and nurture social connections.Even if not everyone becomes a supercentenarian, these steps can help lead to a healthier, more fulfilling life.