Yahoo is using AI to generate takeaways from this article. This means the info may not always match what’s in the article. Reporting mistakes helps us improve the experience.

Yahoo is using AI to generate takeaways from this article. This means the info may not always match what’s in the article. Reporting mistakes helps us improve the experience.

Yahoo is using AI to generate takeaways from this article. This means the info may not always match what’s in the article. Reporting mistakes helps us improve the experience. Generate Key Takeaways

Long before Bryan Johnson became famous for his extreme biohacking—undergoing countless tests, following strict eating habits, and taking dozens of supplements in the name of living forever—Valter Longo was obsessed with longevity.

In a profile of the scientist in the New York Times, Longo, a professor of gerontology and director of the USC Longevity Institute in California, says he wants to live 120 to 130 healthy years. His drive for longevity aligns with a growing interest in extending health span, the number of years lived free of disease, as opposed to life span—which refers to the number of years lived.

The Italian lifestyle has long been considered the gold standard for longevity, with the focus on the Mediterranean diet, walkability, and community. Sardinia, Italy, is one of the five original Blue Zones—regions where people live the longest, healthiest lives. Lessons from the residents of Sardinia were the focus of one of the episodes of Dan Buettner’s Netflix documentary Living to 100.

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Longo, who was born and raised in Italy, points out that today, “almost nobody in Italy eats the Mediterranean diet.”

Italy’s youth are facing obesity because of what Longo calls the “poisonous five P’s—pizza, pasta, protein, potatoes, and pane (or bread),” Jason Horowitz writes in the NYT. Longo fears Italians will live long but not healthfully if this pattern continues to dominate the culture.

How to reverse it? Longo, author of The Longevity Diet, is a proponent of the original Mediterranean diet, which consists of plant-based foods and nuts. He has his own recipes for longevity on his website, which include sweet and sour sardines, stuffed artichokes, cabbage patties, and onions in walnut sauce.

He also champions another relatively new concept in the space—faux fasting, or a fasting-mimicking diet. This refers to limiting food intake, which is supposed to help the body reap the benefits of fasting without fully abstaining from food. According to Longo’s website, the protocol includes a diet low in carbohydrates and protein and high in fatty acids. “The Fasting Mimicking Diet patented recipe allows your body to remain in a fasting like mode, which triggers a set of protectionist measures that the body has developed during natural selection,” his site reads. “This allows the body to optimize its performance, rejuvenate its cells, and thrive under demanding circumstances.”

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Research has found both benefits and drawbacks to intermittent fasting, but its continued popularity demonstrates the lengths people will go to in the hope of extending their lives.

A version of this story was originally published on Fortune.com on November 20, 2024.

For more on the longevity movement:

This story was originally featured on Fortune.com

Healthy aging is not only defined by how long you live, but also the quality of your life as you get older—quality over quantity, as they say. “Healthy aging can be quantified in so many different ways, but at its core, it is about growing into yourself with strength and intention,” says Dr. Michaela Robbins, DNP, nurse practitioner and hormone and longevity expert. “I do not believe it is about resisting time, but about embracing or optimizing it with vitality (and some self-love).” None of us knows how long we’ll live, but there are some key—yet subtle—clues that signal whether we’re headed in the right direction. We tapped longevity experts for five science-backed signs you’re aging well.

Dr. Michaela Robbins , DNP, nurse practitioner and hormone and longevity expert

, DNP, nurse practitioner and hormone and longevity expert Dr. Cristina Del Toro Badessa, MD, board-certified emergency medicine doctor and longevity expert

What Does Healthy Aging Look Like?

“When someone is aging healthfully and with intentionality, you’ll often see it in their energy and attitude,” says Dr. Cristina Del Toro Badessa, MD, board-certified emergency medicine doctor. “They have the strength to enjoy daily activities, the curiosity to keep learning, and an optimistic outlook about the years ahead. Healthy aging looks like being intentional about the food we put in our bodies, a great exercise routine that involves strength, flexibility, and functional movement. It looks like great consolidated and restful sleep, hormonal balance, stress management, and positive relationships.”

On the other hand, you might wonder whether genetics and other biological factors play a role in our longevity, but Dr. Badessa assures us that these factors are only a small part of the equation. “Research suggests our genes probably account for only about 20–30% of how we age, with the rest influenced by lifestyle and environment,” she says. “That means that your daily habits, including your diet, activity level, sleep, stress management, and whether you smoke and drink, have a powerful impact on your aging trajectory.” That’s where epigenetics—or the study of how our behaviors and environment can change our gene expression—comes in.

We know what you’re thinking: while that’s all well and good, how do you know if you’re aging well? What signs should you look out for to know that you’re on the right path? We’ve got you covered.

Graying is a natural age-related process that is largely determined by genetics.

Lifestyle habits may speed up or slow down the process.

Stress, inflammation, diet and smoking can all impact the health of your hair.

From Helen Mirren and Jane Fonda to George Clooney and Anderson Cooper, many people look distinguished with and embrace their gray hair. But what if you’re not ready to go gray just yet? Is there a way to prevent it?

Good news! Researchers are learning that it might be possible to not only prevent going gray but even reverse gray hair through healthy lifestyle habits.

Why Hair Goes Gray

As each strand grows, all hair goes through a cycle of regeneration and then death, and the cycle continues again and again throughout the lifespan as long as your hair follicles remain active. If they flip “off” and go dormant, that’s when balding occurs. As hair follicles encounter stressors and age, they can begin to produce less color in each phase. Our genes partially determine when we begin to gray.

Ironically, hair is initially white. As it’s produced, the body adds natural color in the form of melanin. There are two types of hair pigments:

Dark (eumelanin)

Light (phaeomelanin)

These combine to make the many hair hues you see on yourself and others, from strawberry blonde and golden brown to amber and black—and everything in between.

As hair grows from its follicle, melanocytes add pigment via melanin into the hair cells that contain keratin, the protein that makes up hair, nails and skin. According to a 2023 review in the International Journal of Molecular Sciences, researchers believe the body has a “melanogenic clock” that can slow down or halt this melanocyte activity. This “clock” is controlled by our DNA, but, they say, it can be adjusted based on what the environment throws your way.

“It’s a natural, age-related process whereby the cells that produce pigment start to die off, leaving fewer and fewer to add color to the hair strand, eventually causing the hair to have no color at all—and therefore gray,” explains Ted Lain, M.D., a board-certified dermatologist and the chief medical officer at Sanova Dermatology in Austin, Texas.

Getty Images / Brooke Schaal Photography

While the genetic aspect of our hair-graying process is out of our hands (thanks, Mom and Dad), a few simple lifestyle shifts may be able to help you hold on to your hued hair longer.

“A healthy diet and lifestyle is not only good for your overall well-being but also for your skin, hair and nail health,” says Lain.

Here are a few scientifically supported strategies to prevent or slow the graying process.

Squelch the Stress

“New research suggests that depigmentation, or graying, of hair is triggered by stress—and likely inflammation from stress,” says Julie Upton, M.S., RD, co-author of Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel Your Active Life.

A 2020 study in the International Journal of Trichology found that oxidative stress—an imbalance of antioxidants and free radicals in the body that can trigger cell and tissue damage and accelerated aging—is linked to premature graying.

Smoking is a key factor in the oxidative stress equation and is correlated with premature graying in all age groups. Side note: The Centers for Disease Control and Prevention (CDC) has a wide variety of smoking cessation resources to help jump-start the process if you or a loved one could use some help kicking the habit.

Over time, chronic stress of any kind can lead to chronic inflammation, which may flip off those melanin-making cells while shortening the hair growth cycle, according to a 2021 article in Biological Reviews.

Practicing science-backed ways to relieve stress like yoga or going outside often can be a great way to begin to lessen your stress levels.

Adjust Your Diet

On a related note, what you eat can be pro-inflammatory or anti-inflammatory, says Upton.

“Eating a diet that can help tamp down inflammation may help protect the cells responsible for your hair’s pigment. A diet that is rich in added sugars, processed foods and saturated fat is known to be pro-inflammatory,” explains Upton. “A plant-based eating plan that’s low in added sugar and light on high-fat animal proteins is considered anti-inflammatory.”

With that in mind, Upton suggests that her inflammation-savvy clients eat more antioxidant-rich fruits and veggies, which “can help neutralize the reactions that negatively impact the cells that are responsible for maintaining the pigment in your hair follicles,” says Upton.

Some of the best options include:

Berries

Dark, leafy greens

Red grapes or red wine (in moderation)

Fresh herbs and spices

If possible, limit these pro-inflammatory foods and drinks:

Soda and other sugar-sweetened beverages

Candy

Commercial baked goods

Ultra-processed, high-fat meats like bacon, sausage and salami

Get Enough of These Vitamins and Minerals

Certain vitamin and mineral shortfalls can also contribute to graying hair, says Lain. “Ensure you have an adequate level of vitamin D3 and vitamin B12, since deficiencies in either of these may accelerate graying,” explains Lain.

Other important micronutrients for healthy hair include vitamin E, vitamin A, zinc, iron, copper, selenium and magnesium.

While supplements can fill in the gaps, we’re strong believers that food can be the best “medicine.” According to the National Institutes of Health, the best sources of these healthy hair nutrients include:

Protect Your Locks from the Elements

Beyond internal impacts, what your hair faces externally matters too. “Follow healthy hair habits. Try to avoid repetitive use of heat and chemical treatments which can damage the hair and the pigment cells,” recommends Lain. “Limit exposure to, or protect hair from, toxins and pollutants, and when possible, protect your hair from the sun by covering it up with a hat or scarf.”

Banning bleaches, using a wide-toothed comb—rather than a brush, especially on wet hair—limiting high-heat styling tools and washing less frequently can all help your hair stay stronger.

Stay Up to Date with Your Check-Ups

Some medical conditions—including autoimmune disorders and heart disease—may be related to premature graying, according to a 2024 review in the International Journal of Dermatology. Be sure to keep up with your yearly physicals and check in with your primary care practitioner if anything feels “off” internally. Or book an appointment with your dermatologist if you notice any big changes in the vitality of your skin or hair.

The Bottom Line

While there is no guarantee you will prevent or reverse your gray hair, there are several lifestyle habits that can affect your hair health. In any event, even if your grays are stubborn and insist on showing up, the lifestyle changes presented here will still do your body and mind good, come gray hairs or not. Part of growing old gracefully is not stressing out about it—which may speed up the gray hair change-over—so embrace the changes and healthy habits for overall health, not just hair color.

To paraphrase Liam Gallagher, who’s gonna live forever? Certainly some people fancy it. With billionaires biohacking themselves amid an insurgent wellness boom, growing interest around exercises for longevity proves more and more of us are paying attention to our health than ever before.

You may not be motivated entirely by a desire to improve your lifespan, but there’s no denying that exercise is the key to remaining mobile, disease free, and independent for longer.

Can exercises for longevity really help us live longer?

If you’re hoping for an out here, sorry to disappoint. The answer is a massive YES. Humans were made to move our bodies; we’re designed to do it. In fact, experts believe regular, heart-thumping movement is just as important for a long life as having a healthy diet and cutting out things like cigarettes and booze.

Just ask Dr Alka Patel, longevity and lifestyle doctor, and founder of the Million Hour Club:

“Exercise isn’t just about looking good in the mirror—it’s about keeping your mitochondria firing, your inflammation down, and your heart beating strong for decades to come,” she says. “If longevity is your goal, movement is your medicine.”

Dr Kai Koch, consultant physician at Marylebone Health agrees with Patel, pointing to data from the World Health Organisation which found that almost a third of the world’s adult population are physically inactive. “This has risen by around 5% in the last decade and at current rates is projected to rise to 35% by 2030,” Koch warns.

“Physical activity is now widely accepted as the ‘holy grail’ lifestyle factor that can give the greatest bang for its buck in terms of improving overall health outcomes,” Koch continues, reminding us that “in 2019, the UK Chief Medical Officers stated that ‘if physical activity were a drug, we would refer to it as a miracle cure due to the great many illnesses it can prevent and treat’”.

Muscle mass is important, too. As well as being useful for helping us move about, and look good on the beach, Rhodri Whittaker, a PT at Absolute Body Solutions calls muscle mass the “armour of the body”.

“Muscle has so many functions, but structurally, it provides physical protection to bones and joints, increasing fall survivability,” he says. The more you can maintain as you age, the better your chances. So yeah, turns out exercise is pretty important.

What does the science say?

Before we dive into what you should be doing and when, it’s worth taking a little more time just to appreciate the plethora of ways a good workout can help you – both now and in the future.

There’s a lot of data on the subject.

Research in the British Journal of Sports Medicine found that engaging in 150 to 300 minutes of moderate-intensity, or 75 to 150 minutes of vigorous-intensity physical activity per week, aligns with optimal mortality reduction, reinforcing current physical activity guidelines.

It also helps slow one of the key markers of ageing. Bear with us here, but experts like Patel think that telomeres – the protective caps at the ends of chromosomes – are the main culprit when it comes to showing signs of age. Our telomeres shorten as we age, and so far, there’s nothing we can do to reverse the process. But we can slow the decline.

“A study in Oncotarget found that adults with high physical activity levels had significantly longer telomeres than sedentary individuals, suggesting a cellular mechanism by which exercise contributes to longevity,” explains Patel.

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A recent study found a link between taking certain vitamins, exercising, and slowing down biological aging.

Researchers found that taking vitamin D, Omega-3 fatty acids, and exercising affected biomarkers that determine how old you are.

Here’s what experts have to say about vitamins boosting longevity.

Could the secret to a longer life live in your vitamin That’s what the authors of a recent published in the journal Nature Aging seem to believe after completing trials to see if a combination of omega-3, vitamin D, and a bit of exercise can slow aging.

Meet the experts: Suzanne Hyslop, nutritionist at Ocean Recovery Centre ; Dayan Goodenowe , Ph.D., a neuroscientist known for his work on prodromes, which are the early biochemical indicators of disease

The scientists from DO-HEALTH followed 2,157 people (ages 70 and up) living in five European countries over three years to determine what effect the combination would have on a person’s biological age—a number that is found using certain biomarkers to determine how old your body is relative to your chronological age. Researchers monitored participants as a randomized sampling and had them take a combination of 2,000 international units (IU) of vitamin D and one gram of omega-3 fatty acids daily while participating in a 30-minute strength training routine three times a week.

After three years of collecting blood samples, DNA extractions, and telephone calls, researchers found that 777 of those who took just the omega-3 supplement were able to lower their biological age by an estimated four months, while those who did all three saw even more significant results and were able to reduce their cancer risks by 61% while also improving their overall health. Additionally, 13% saw a reduction in infections with just the omega-3 dose, and 10% saw a reduction in falls.

What is biological age?

Biological age is a term used to describe how our body ages in relation to the number of candles we have on our birthday cake each year. “[It] refers to how old our cells are and how well our tissues are functioning, which can be different from our actual chronological age,” says Suzanne Hyslop, nutrition specialist at Ocean Recovery Centre . “It is influenced by our genetics, lifestyle, and environmental factors.”

How does omega-3 affect aging?

According to Dayan Goodenowe , Ph.D., a neuroscientist known for his work on prodromes, which are the early biochemical indicators of disease, the primary omega-3 found in human physiology is docosahexaenoic acid (DHA). “DHA is a polyunsaturated fatty acid that is essential for maintaining the youthful fluidity of the body’s membranes,” he says.

And while our bodies can make DHA from the essential omega-3 dietary fatty acid, as we get older, Goodenowe says our ability to make DHA decreases and the oxidative stress on our bodies increases. “These two factors contribute to our membranes becoming stiffer and less pliable as we age, in other words, ‘older.’”

A dietary supplementation of DHA helps reduce the effects of aging on our membranes by ensuring that the body’s membranes have optimal DHA levels, he notes.

Omega-3s also have anti-inflammatory properties, according to Hyslop, which may also contribute to the aging process.

How can vitamin D and strength training slow biological aging?

Strength training is not just about muscle growth, Goodenowe says. It’s also about increasing bone density. He says that this type of exercise can stimulate your bones to grow stronger to meet the demands of your muscles, combatting some of the frailty we associate with aging.

As for vitamin D, most of us aren’t getting enough in our daily diets without adding a supplement, according to Goodenowe, which means the majority of people are already at a deficit, which may put our health at risk at any age.

“Vitamin D is essential for bone health and immune function,” Hyslop adds.

Can you really keep your body from aging?

Because getting older and losing function appear to go hand in hand, Goodenowe says we equate aging with a loss of function. As such, he says we think that aging causes this loss of function, like a disease. Instead, he believes the opposite is true, and it’s the “loss of function” that causes aging.

“To slow aging you need to focus on maintaining function,” he says. That means staying on top of diet and exercise and adding supplements to your diet to compensate for the things your changing body needs as you get older. After checking with your healthcare provider first, of course.

Hyslop agrees. “Physical activity, sleep, stress management, and avoiding harmful habits like smoking are also important,” she continues. “Staying socially connected and mentally active contributes to overall well-being, which can positively influence biological aging but this is often overlooked.”

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.