Key Takeaways Sun exposure can help us live longer because it strengthens immunity, regulates our circadian rhythm, and more.

Benefits of sunlight include an enhanced mood and improved vitamin D production, which can reduce inflammation and and boost immunity.

Aim to get 10 to 30 minutes of direct sun exposure on bare skin each day in order to reap the benefits of sunlight, but be wary of too much sun exposure, as it can damage your skin.

When you think of increasing longevity, what factors come to mind? If you’re like most folks, habits like nutrition, exercise, and sleep likely pop up—but it doesn’t stop there. Regular sun exposure is just as important, as long as you’re mindful of how much you get. So, how do you reap the benefits of sunlight while protecting your skin, exactly? To learn more, we asked longevity experts to explain how sunlight can boost overall health and lifespan, along with safety tips and precautions.

Dr. Sabrina Solt, NMD , a naturopathic medical doctor specializing in regenerative and anti-aging medicine

, a naturopathic medical doctor specializing in regenerative and anti-aging medicine Dr. Darshan Shah, MD, a board-certified surgeon and founder of Next Health, a longevity and wellness center

How Are Sunlight and Longevity Linked?

“Sunlight is one of the most underrated yet essential factors for longevity,” explains Dr. Sabrina Solt, NMD, naturopathic medical doctor specializing in regenerative and anti-aging medicine. That’s because our bodies are biologically wired to thrive with natural light exposure, a key part of myriad biological functions. Case in point: Sunlight exposure supports hormone production, strengthens immunity, influences mental health, and regulates our circadian rhythm (i.e., the internal body clock), among many more processes, per Dr. Solt. And while excessive sun exposure can lead to skin damage—more on that below—strategic and consistent exposure is a critical tool for overall well-being and longevity, notes Dr. Solt.

How Much Sunlight Is Enough?

First, a brief background on the healthy amount of sun exposure. “Humans evolved to be in sunlight most of the day, from the moment they woke up to the moment they went to sleep,” explains Dr. Darshan Shah, MD, a board-certified surgeon and founder of Next Health, a longevity and wellness center. But these days, humans rarely get enough sun exposure due to modern living and working indoors. Environmental changes also play a role, as the ozone layer has changed over time, exposing us to more UVB rays, the type of light that leads to skin cancer, according to Dr. Shah. Thus, it’s important to strike a balance between the health benefits of sunlight vs. the harmful risks of skin cancer.

“The optimal amount of sunlight depends on factors like skin type, location, and time of year, but a general rule of thumb is 10 to 30 minutes of direct sun exposure per day on bare skin,” explains Dr. Solt. Additionally, Dr. Solt notes that morning sunlight exposure to the eyes (without sunglasses) for at least five to 10 minutes also helps regulate circadian rhythm and hormone production.

Benefits of Sunlight for Longevity

Whether you’re going for a walk or opening the blinds, regularly exposing yourself to sunlight is one of the healthiest things you can do to improve your health. Here’s how it can extend your lifespan, according to longevity experts.

Enhances Mood

“Sunlight triggers the release of serotonin—a neurotransmitter that enhances mood, focus, and emotional stability,” explains Dr. Solt. This can help lower the risk of depression, anxiety, and cognitive decline, all of which can shorten your lifespan. What’s more? These mental health conditions can lead to chronic diseases that reduce overall longevity, such as heart disease, diabetes, and stroke.

Improves Sleep Quality

It’s no secret that getting enough sleep is crucial for optimal health. Factors like caffeine intake, exercise, and screen time play a role—but so does sunlight exposure, particularly in the morning. According to Dr. Solt, early sun exposure regulates the production of melatonin—the body’s natural sleep hormone. Specifically, it signals your brain to release melatonin approximately 14 hours later, allowing you to sleep better at night, per Dr. Shah. This allows you to wind down naturally and get quality sleep, thereby reducing the risk of sleep disorders. This is beneficial for longevity, “as poor sleep accelerates aging and increases disease risk,” explains Dr. Solt.

Supports Vitamin D production

“Vitamin D is a critical hormone for your bones, brain, and heart,” explains Dr. Shah. It’s also involved in immune function and inflammation control, two key factors for overall health, per Dr. Solt. And your body can produce vitamin D on its own, there’s a catch: “You can only make it when you’re exposed to sunlight,” says Dr. Shah. Thus, sun exposure will naturally keep your vitamin D levels in check, ultimately lowering the risk of osteoporosis, heart disease, and even certain cancers, all of which can otherwise shorten lifespan, according to Dr. Solt.

Helps Immune Function

As it turns out, strengthening your immune system doesn’t stop at stress relief or healthy eating. Regular sun exposure is just as important, as sunlight supports your body’s production (and function!) of immune cells, including T cells, which are responsible for fighting infections, notes Dr. Shah. Plus, sun exposure helps reduce chronic inflammation in the body. “Since inflammation is a root cause of nearly every chronic disease—from heart disease to neurodegeneration—getting enough sunlight can be a simple yet powerful way to promote longevity,” Dr. Solt explains.

The Dangers of Too Much Sunlight

“While sunlight is essential for longevity, too much exposure—especially midday UV radiation—can accelerate skin aging, cause DNA damage, and increase the risk of skin cancer,” shares Dr. Solt. Chronic overexposure can also reduce collagen—the main structural protein in the skin—leading to premature aging. It comes down to careful, strategic sun exposure combined with protective measures, including applying sunscreen, seeking shade, wearing sun-protective clothing, and getting antioxidants from your diet or skincare, per Dr. Solt.

If you’re concerned about sun exposure but want to ensure you’re getting enough, chat with your dermatologist. They can provide personalized tips for getting enough sun, which is especially important if you burn easily or have a history of skin cancer or other concerns.

Aging is no easy feat—it involves a lot of acceptance, preparation, and adaptation. According to a new study by the Proceedings of the National Academy of Sciences (PNAS), scientists have pinpointed the exact age when our brains begin to decline the fastest; and since age-related cognitive decline follows a specific progression, knowing how it works can help you have some say in the matter. “Understanding the key drivers of brain aging is essential for effective prevention and treatment of neurodegenerative diseases,” the study says. Read on to learn more about the study’s findings, along with ways to delay cognitive declines as you age.

Cognitive Aging Starts in Our 40s

Brain aging typically starts when our midlife does—around age 40. Previous research has continued to suggest that our brain networks go through significant changes starting in our late 40s, which can sometimes lead to destabilizing and desynchronizing effects, the study notes. As a result, our midlife lifestyle choices are crucial between ages 40 to 60. Similarly, if lifestyle habits aren’t where you’d like them to be, ages 40 to 60 are critical for intervention. Additionally, the metabolic stress period—aka, an imbalanced homeostasis—typically lasts from ages 40 to 59, making it an essential period for midlife intervention (if needed).

Three Key Ages

Using four data sets from the Mayo Clinic Study of Aging, researchers were able to identify three major transition points in aging: at 43.7 years, when the onset of metabolic destabilization begins. At 66.7 years, when the most rapid destabilization takes place. At 89.7 years, when destabilization reaches its plateau. Insulin resistance can also play a significant role in how these transitional points play out and increase destabilization; if you struggle with insulin-related conditions, it’s best to regulate and manage symptoms as you age.

How to Curb Age-Related Cognitive Decline

Ultimately, metabolic stress is the key instigator of age-related cognitive decline. It can be caused by a variety of lifestyle habits—nutrient deficiencies, physical inactivity, and chronic stress are just a few major factors that can determine how metabolic stress plays out. As we age (including right now!), it’s important to be aware of what we eat, how we treat our bodies, and effective mechanisms for dealing with stress in our lives. Because while aging is an inevitable part of life, healthy lifestyle choices can make the process more manageable.

A puzzling discovery has left doctors scratching their heads: The brain of an American woman with Down syndrome showed all the classic signs of Alzheimer’s disease, yet she remained symptom-free throughout her lifetime.

The patient enrolled in the Alzheimer Biomarker Consortium–Down Syndrome, which was created to explore how the two conditions are connected. She also donated her brain following her death.

Post-mortem tests revealed significant Alzheimer’s markers, despite years of clinical assessments showing she was cognitively stable.

In fact, she continued to cook, shop and socialize with no noticeable changes in behavior prior to her death.

People with Down syndrome are at an increased risk for developing Alzheimer’s as they age (stock image). ÃÂùüðý ÃâðùÃâ¬Ã°Ã±Ã°ÃµÃ²Ã° – stock.adobe.com

“Before she passed away, all the clinical assessments in our years of studying her indicated that she was cognitively stable, which is why this case is so fascinating,” said Jr-Jiun Liou, a consortium investigator and neurologist with the University of Pittsburgh.

“Despite her brain’s pathology indicating Alzheimer’s, we think that her cognitive stability could have been attributed to her high education level or underlying genetic factors,” Liou added.

Researchers say the case study could provide game-changing insights into how genetics and lifestyle help some stay sharp despite brain degeneration, potentially offering benefits for the wider population.

“If we can identify the genetic underpinnings or lifestyle factors that allowed her brain to function well despite the pathology, we may uncover strategies that could benefit others,” said Elizabeth Head, a neuroscientist at the University of California, Irvine, and co-author of the study.

People with Down syndrome face a much higher risk of developing Alzheimer’s-related dementia as they age — an estimated three to five times higher than the general population.

Scientists are still working to pinpoint the exact cause, but it’s believed that the extra copy of chromosome 21 drives the overproduction of amyloid precursor protein. This excess production leads to the buildup of amyloid beta plaques in the brain, a hallmark of Alzheimer’s disease.

Most people with Down syndrome develop mild cognitive impairment by the age of 56. SSOE / University of Pittsburgh

“Most people with Down syndrome, who have a genetic form of Alzheimer’s, develop learning and memory problems by their mid-50s along with brain changes of Alzheimer’s disease by the time they are in their 40s,” Head told Newsweek.

So what made this woman different? Researchers have several theories.

The patient had a below-average IQ, but she’d received a private education for people with intellectual disabilities. The researchers noted that people with higher levels of education tend to exhibit less cognitive impairment, possibly due to healthier lifestyle choices.

There were also physiological factors that may have given her brain some resistance to Alzheimer’s degeneration, like extra brain tissue or genes that help cope with the buildup of damaged proteins.

The conditions of her Down syndrome may also be a factor. While Down syndrome is characterized by trisomy — having an extra chromosome — some people with it also have mosaicism, in which some cells have three of chromosome 21 but others only have the typical two.

If that were the case with this patient, the uneven spread of the third chromosome might explain her resilience.

Researchers said they hope the case will lead to better diagnostic tools and expand the criteria for clinical trials targeting Alzheimer’s and dementia.

“This study shows how just one person’s participation in research can lead to profound discoveries,” Head said.

Summary: A new study used machine learning to pinpoint the lifestyle and health factors most strongly associated with cognitive performance across the lifespan. Among 374 adults aged 19 to 82, age, blood pressure, and BMI were the top predictors of success on a focus-and-speed-based attention test.

While diet and exercise played a smaller role, they were still associated with better outcomes, particularly in offsetting high BMI or blood pressure. This data-driven approach highlights how combining multiple factors provides a clearer picture of what supports brain health with age.

Key Facts:

Top Predictors: Age, diastolic blood pressure, and BMI most strongly influenced cognitive performance.

Age, diastolic blood pressure, and BMI most strongly influenced cognitive performance. Diet + Exercise: Healthy eating and physical activity contributed modestly but positively to focus and reaction speed.

Healthy eating and physical activity contributed modestly but positively to focus and reaction speed. Machine Learning Advantage: Advanced algorithms revealed nuanced relationships traditional statistics may miss.

Source: University of Illinois

A new study offers insight into the health and lifestyle indicators — including diet, physical activity and weight — that align most closely with healthy brain function across the lifespan.

The study used machine learning to determine which variables best predicted a person’s ability to quickly complete a task without becoming distracted.

They found that age was the most influential predictor of performance on the test, followed by diastolic blood pressure, BMI and systolic blood pressure. Credit: Neuroscience News

Reported in The Journal of Nutrition, the study found that age, blood pressure and body mass index were the strongest predictors of success on a test called the flanker task, which requires participants to focus on a central object without becoming distracted by flanking information.

Diet and exercise also played a smaller but relevant role in performance on the test, the team found, sometimes appearing to offset the ill effects of a high BMI or other potentially detrimental factors.

“This study used machine learning to evaluate a host of variables at once to help identify those that align most closely with cognitive performance,” said Naiman Khan, a professor of health and kinesiology at the University of Illinois Urbana-Champaign who led the work with kinesiology Ph.D. student Shreya Verma.

“Standard statistical approaches cannot embrace this level of complexity all at once.”

To build the model, the team used data collected from 374 adults 19 to 82 years of age. The data included participant demographics, such as age, BMI, blood pressure and physical activity levels, along with dietary patterns and performance on a flanker test that measured their processing speed and accuracy in determining the orientation of a central arrow flanked by other arrows that pointed in the same or opposite direction.

“This is a well-established measure of cognitive function that assesses attention and inhibitory control,” Khan said.

Previous studies have found that several factors are implicated in the preservation of cognitive function across the lifespan, Khan said.

“Adherence to the healthy eating index, a measure of diet quality, has been linked to superior executive function and processing speed in older adults,” he said. “Other studies have found that diets that are rich in antioxidants, omega-3 fatty acids and vitamins are associated with better cognitive function.”

The Dietary Approaches to Stop Hypertension, or DASH diet, the Mediterranean diet, and a diet that combines the two, called the MIND diet, all “have been linked to protective effects against cognitive decline and dementia,” the researchers wrote. Physical factors, such as BMI and blood pressure, along with increased physical activity also are strong predictors of cognitive health, or decline, in aging.

“Clearly, cognitive health is driven by a host of factors, but which ones are most important?” Verma said. “We wanted to evaluate the relative strength of each of these factors in combination with all the others.”

Machine learning “offers a promising avenue for analyzing large datasets with multiple variables and identifying patterns that may not be apparent through conventional statistical approaches,” the researchers wrote.

The team tested various machine learning algorithms to see which one best weighed the various factors to predict the speed of accurate responses in the flanker test. The researchers tested the predictive ability of each algorithm, using a variety of approaches to validate those that appeared to perform the best.

They found that age was the most influential predictor of performance on the test, followed by diastolic blood pressure, BMI and systolic blood pressure. Adherence to the healthy eating index was less predictive of cognitive performance than blood pressure or BMI but also correlated with better performance on the test.

“Physical activity emerged as a moderate predictor of reaction time, with results suggesting it may interact with other lifestyle factors, such as diet and body weight, to influence cognitive performance,” Khan said.

“This study reveals how machine learning can bring precision and nuance to the field of nutritional neuroscience,” he said.

“By moving beyond traditional approaches, machine learning could help tailor strategies for aging populations, individuals with metabolic risks or those seeking to enhance cognitive function through lifestyle changes.”

The Personalized Nutrition Initiative and National Center for Supercomputing Applications at the U. of I. supported this research.

Khan is a dietitian and an affiliate faculty member of the Division of Nutritional Sciences, the Neuroscience Program and the Beckman Institute for Advanced Science and Technology at Illinois.

About this AI and brain health research news

Author: Diana Yates

Source: University of Illinois

Contact: Diana Yates – University of Illinois

Image: The image is credited to Neuroscience News

Original Research: Open access.

“Predicting cognitive outcome through nutrition and health markers using supervised machine learning” by Naiman Khan et al. Journal of Nutrition

Abstract

Predicting cognitive outcome through nutrition and health markers using supervised machine learning

Background

Machine learning (ML) use in health research is growing, yet its application to predict cognitive outcomes using diverse health indicators is underinvestigated.

Objectives

We used ML models to predict cognitive performance based on a set of health and behavioral factors, aiming to identify key contributors to cognitive function for insights into potential personalized interventions.

Methods

Data from 374 adults aged 19–82 y (227 females) were used to develop ML models predicting cognitive performance (reaction time in milliseconds) on a modified Eriksen flanker task.

Features included demographics, anthropometric measures, dietary indices (Healthy Eating Index, Dietary Approaches to Stop Hypertension, Mediterranean, and Mediterranean–Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay), self-reported physical activity, and systolic and diastolic blood pressures. The data set was split (80:20) for training and testing.

Predictive models (decision trees, random forest, AdaBoost, XGBoost, gradient boosting, linear, ridge, and lasso regression) were used with hyperparameter tuning and crossvalidation. Feature importance was calculated using permutation importance, whereas performance using mean absolute error (MAE) and mean squared error.

Results

Random forest regressor exhibited the best performance, with the lowest MAE (training: 0.66 ms; testing: 0.78 ms) and mean squared error (training: 0.70 ms2; testing: 1.05 ms2). Age was the most significant feature (score: 0.208), followed by diastolic blood pressure (0.169), BMI (0.079), systolic blood pressure (0.069), and Healthy Eating Index (0.048). Ethnicity (0.005) and sex (0.003) had minimal predictive effect.

Conclusions

Age, blood pressure, and BMI show strong associations with cognitive performance, whereas diet quality has a subtler effect. These findings highlight the potential of ML models for developing personalized interventions and preventive strategies for cognitive decline.

Key Takeaways A new study found that among four cognitive abilities tested in older adults, verbal fluency (the ability to use language quickly and effectively) was significantly associated with a longer life span.

Experts believe verbal fluency may serve as a proxy for biological resilience, as it relies on multiple brain functions—including memory, attention, processing speed, and executive functioning—all working in sync.

Improving verbal fluency is possible at any age with regular challenges like naming games, deep conversations, strategic board games, storytelling, and even learning a new language—all of which stimulate brain function and support healthy aging.

When it comes to aging, research has shown that intelligence can predict your longevity. But intelligence is a vague concept, and it doesn’t give us much of an idea of what we can do to exercise our brains. However, a new study published in the journal Psychological Science has pinpointed a more specific trait in people who live longer: verbal fluency.

The researchers gave participants—aged 70 to 105—tests measuring four cognitive abilities: verbal fluency (mastery of language), perceptual speed (the ability to access patterns quickly), verbal knowledge (vocabulary), and episodic memory (ability to recall and remember personal experiences). They also developed a model that assessed their risk of death. After analyzing the data, researchers determined that out of the four cognitive abilities they tested, verbal fluency alone appeared to have a significant link to longevity—but they’re not sure why.

The Link Between Verbal Fluency and Longevity

Although the link between verbal fluency and longevity is not yet understood, Paolo Ghisletta, PhD, lead author of the study, has two possible theories. The first is that the physical body is inextricably linked to mental, emotional, and cognitive processes. “All of these domains are just declining together, whether it’s cognition, personality, emotions, or biological, medical decline in general,” he said in a statement. In addition to that, Ghisletta recognizes that verbal fluency could be a good measure of well-being, because it’s a complex process involving multiple cognitive abilities, potentially including long-term memory, vocabulary, efficiency, and visual memory.

Dr. Kimberly Idoko, neurologist and medical director at Everwell Neuro, agrees, noting that verbal fluency utilizes multiple brain functions, like memory, attention, processing speed, and the ability to organize and express ideas quickly. It also depends on strong connections between different parts of the brain—especially the frontal and temporal lobes. “When someone can find and use words with ease, it suggests that the brain’s regions are connecting well,” Idoko says. “And when fluency starts to decline, it often suggests broader issues in brain function. So, strong verbal fluency may reflect biological resilience.”

Let’s break it down a bit more. “In order to express a word, you come up with an idea or a thought,” says Polina Shkadron, neurodivergent therapist and founder of Play to Learn Consulting. “Then, to communicate that thought to someone else, you pull from your language resources to choose specific words in a particular order so that the listener is able to also comprehend what you are describing.” Essentially, you are using language to implant your idea into someone else’s mind. “As the speaker, you also have a feedback loop, meaning that once you express your idea, you are analyzing it simultaneously to make sure that the words are exactly what you wanted in that moment and in that context,” she explains.

While having extensive knowledge of vocabulary is part of communicative interactions, it’s not the only part. “You also need to have knowledge of how language is formed and used,” Shkadron says. “Language use, referred to as pragmatics, is the way in which we facilitate conversational interactions. We use specific terms depending on the situation and the people in that environment.”

Verbal fluency is also determined by executive functioning capacities—especially verbal working memory—as well as impulse inhibition and cognitive flexibility, Shkadron notes. “For instance, to have an extensive conversation with someone else, your brain needs the skills to hold onto specific information, process what the other person is telling you—without interrupting them—determine whether that information is relevant or irrelevant, and keep the conversation going based on the topic being discussed,” she explains.

How to Improve Verbal Fluency

The good news is that you can start improving your verbal fluency today, and keep it up over the years. “The most important ingredients are challenge, variety, and frequency,” Idoko says. To get you started, here are some suggestions from Idoko and Shkadron.

Naming Tasks

Set a timer for one minute or 90 seconds, and pick a category—like animals, foods you’d find in a grocery store, or items you’d find outdoors in nature, things that start with the letter “S”—and name as many as you can before the timer goes off. You can challenge yourself or others and make a game out of it. The person who named the highest number of things in the category wins. (It’s also a perfect game for a road trip.) According to Idoko, this activity “activate[s] the same circuits I test in clinical exams.”

Engaging Socially

Both Idoko and Shkadron mentioned that staying verbally active through having conversations with others is a great way to stay social and keep up with your language skills. More specifically, Shkadron recommends conversations that are about individual interests. “People who stay verbally active through conversation, reading, or teaching tend to live longer and maintain better cognitive function,” Idoko says. “So verbal fluency may reflect how much someone is using their brain to stay connected.”

Playing Strategic Board Games

According to Shkadron, strategic board games that require you to use all aspects of executive functioning are beneficial. She suggests Blokus, Ticket to Ride, Settlers of Catan, Rummikub, The Oregon Trail, and Bananagrams. “The cognitive shifting and strategy that occurs involves language planning and deliberating your moves, as well as the moves of your opponents,” she explains.

Storytelling

This ancient oral tradition is also a great way to flex your language skills, Idoko says. “[Storytelling] artistically uses language to develop all of the critical components involved in the communication process,” say the authors of a 2001 study on literacy techniques and storytelling. “Storytelling develops listening skills, enhances verbal expression, increases comprehension, creates mental images, and highlights verbal reasoning.” Consider trying your hand at creative writing or journaling to get started—you don’t have to be an expert to reap the benefits of storytelling.

Learning a New Language

Do you regret not taking Spanish in high school? Have you always wanted to learn Japanese? Well, there’s no time like the present, regardless of your age. A 2012 study found that learning a new language is associated with the growth of the hippocampus—an area of that brain that’s involved with handling memories, learning, and dealing with emotion. This is important because the hippocampus is among the first parts of the brain affected by memory loss.