7 science-backed secrets to longevity and why nutrition is key to each
Think health span, not life span. Quality over quantity. How we age - from mobility to cognitive clarity - is shaped by the everyday choices we make. And at the heart of them all? Nutrition.
1. Move your body
“By investing in muscle strength, balance and cardiovascular fitness, we’re laying the foundations for a stronger, more resilient body as we age.”
ISABELLE NUNN
Head of Nutrition
If there’s one thing experts agree on: moving your body matters. Time and again, research shows that staying active helps lower the risk of premature death, with a 2019 study linking physical activity to a 24% reduction in all-cause mortality risk¹.
The benefits of exercise just can’t be overstated: improving cardiovascular health, regulating blood sugar, increasing energy levels, strengthening bones, aiding muscle mass and reducing inflammation — all essential for ageing well.
And let’s not forget the brain benefits. Few things in life beat that post-workout “I did it” feeling with mental clarity, cognitive function and emotional wellbeing all peaking after a session at the gym.
The best exercise? The one you enjoy. You’re statistically far more likely to stick with it if it sparks joy. And if you exercise with friends, you’re even more likely to stay motivated and, crucially, committed.
FOODS FOR MOVEMENT
- Protein for muscle mass and repair: lentils, tofu, eggs, dairy, lean meats
- Essential fatty acids from oily fish, nuts and seeds, avocado
- Water, not food but essential as dehydration impairs muscle function
and joint lubrication
2. Prioritise your sleep
“Prioritising sleep hygiene and duration is a crucial investment in a longer, healthier life - rest is the quiet architect of longevity.”
ISABELLE NUNN
Head of Nutrition
How so? Because your body does its most important maintenance work when you’re asleep. Deep, restorative sleep triggers cellular repair, vital for slowing biological ageing, while dreamy REM sleep is essential for memory consolidation and neuroplasticity.
Sleep also supports the release of hormones including melatonin, cortisol and insulin, vital for regulating your immune and nervous systems. And quality sleep has a direct impact on your metabolic health too. When sleep is dysregulated, your body isn’t able to effectively metabolise food, leading to blood sugar imbalance and the inevitable cravings for sugar and caffeine the next day — which, over time, contribute to oxidative stress and inflammation.
Quality sleep is vital for heart health, too. A 2019 study linked poor sleep to a 26% increased risk of heart failure or stroke².
FOODS TO SUPPORT SLEEP
- Magnesium-rich foods including almonds, spinach, cashews, avocado
- Oily fish incl sardines and mackerel
- Dairy e.g. milk and yoghurt or calcium rich alternatives incl including sesame seeds or tofu
3. Manage your stress levels
“How we manage stress today shapes how well we age tomorrow — calm minds build resilient bodies.”
ISABELLE NUNN
Head of Nutrition
The harsh reality of always-on living is that persistent stress speeds up the ageing process from the inside out. Let’s break it down…
Chronic stress accelerates biological ageing by increasing inflammation and oxidative stress, which in turn damage cells and DNA. Elevated cortisol levels disrupt hormonal balance, impair immune function and shorten telomeres (the protective caps on chromosomes linked to longevity). The result? Faster cellular ageing and greater risk of age-related diseases.
And stress impacts your body’s valuable stores of Magnesium, too. A 2020 study found that stress accelerates Magnesium depletion, compromising psychological and physiological resilience³.
FOODS TO SUPPORT YOUR NERVOUS SYSTEM
- Antioxidant rich foods: berries + fruits
- Omega 3-rich oIly fish
- Magnesium-rich foods including nuts, avocados + leafy greens
4. Eat well to live well
“A nutrient-rich diet reduces inflammation, supports cellular repair, and is one of the most proven paths to a longer, healthier life.”
ISABELLE NUNN
Head of Nutrition
The evidence is clear: a diet rich in fruit, vegetables and whole grains significantly lowers the risk of metabolic issues like obesity and high blood pressure.
In fact, a 2023 study revealed that adopting a healthier diet could increase women’s life expectancy by up to 8.6 years. And when it comes to dietary patterns, the Mediterranean diet leads the way. A UK study of 110,000 adults found that those who closely followed a Mediterranean lifestyle—emphasising plant-based foods, fish and olive oil—had a 28% lower risk of cancer mortality⁴.
So what’s the secret? The Mediterranean diet is naturally rich in cell-protective antioxidants like Vitamins E and C, carotenoids and flavonoids. It’s also high in fibre, which not only supports gut health but plays a powerful role in brain function and emotional wellbeing.
KEY FOODS IN THE MEDITERRANEAN DIET
- Plant-based foods: fruits, vegetables, whole grains, nuts and seeds
- Fibre-rich foods including legumes (chickpeas, butter beans and lentils)
- Protein-rich foods: fish, poultry, limited red meat
- Antioxidant-rich foods: kiwis, blueberries and green tea
5. Fill your social cup
“Social bonds are a powerful predictor of longevity. Nurture your relationships with friends and family because psychological wellbeing is every bit as important as physical wellbeing.”
ISABELLE NUNN
Head of Nutrition
The link between strong social ties and a longer life is well evidenced with a recent study finding that loneliness is associated with biological markers linked to heart disease, stroke and immune dysfunction⁶.
“Connection is why we're here. We are hardwired to connect with others, it's what gives purpose and meaning to our lives and without it there is suffering,” writes Brené Brown⁷.
It makes sense, then, to choose your friends wisely — because their habits quietly shape your own. Surround yourself with the ones who lift you up, who encourage you out for a walk in the park, who make the good stuff feel easy. We like to think self-control comes from within, but the truth is, everything from what we eat to how we exercise is subconsciously influenced by our peers.
FOODS FOR SHARING WITH FRIENDS
- Fruit platter
- Meze sharing board
- Cheese grazing board
- Crudités and healthy dips like olive tapenade and guacamole
6. Stimulate (and nourish) your brain
“Emerging scientific evidence shows that cognitive stimulation, along with a diet rich in antioxidants, healthy fats and essential nutrients, are not only crucial for cognitive function but also essential for longevity.”
ISABELLE NUNN
Head of Nutrition
Research finds that adults who regularly complete crosswords and number puzzles are linked to sharper brain function in later life. And there’s a growing body of evidence that links optimism with a lower risk of disease⁹.
So whether you choose to volunteer, learn a new skill or simply embrace a positive mindset, you’re stimulating brain activity by flexing your neural pathways.
Anf the nutrients you consume directly influence brain chemistry, mood and neuroplasticity, e.g. Omega 3 fatty acids for brain function, Ashwagandha for a calm and relaxed mind or a fibre-rich diet to support the growth of beneficial bacteria.
FOODS TO NOURISH YOUR BRAIN:
- Eggs providing a rich source of choline and protein
- Essential fatty acids in oily fish, from tinned salmon to smoked mackerel
- Fermented foods and vegetables including beetroots, broccoli and tomatoes
- Lion’s Mane mushrooms
7. Limit (or quit) toxins
“Reducing exposure to toxins is crucial to achieve longevity
and optimal health.”ISABELLE NUNN
Head of Nutrition
Quitting smoking is the single most effective change you can make to increase life expectancy. In fact, recent research suggests that a single cigarette reduces life expectancy by approximately 20 minutes¹⁰.
And when it comes to alcohol, UK research consistently demonstrates a link between chronic intake and reduced lifespan, not only impacting liver health, but cognition, immune function, sleep, skin health and an increased susceptibility to heart disease and diabetes, too.
And let’s not ignore the risks posed by UPFs (ultra-processed foods). A recent study found that a higher intake of ultra-processed foods - particularly meat, poultry and seafood based ready-to-eat products - was associated with higher all-cause mortality¹¹.
Isabelle sums it up neatly: “Essentially, by minimising toxin exposure, the body's functions are optimised, facilitating a slower ageing process, increased vitality, and sustained cognitive clarity over time.”
TRY THESE FOOD AND DRINKS INSTEAD
- Swap alcohol for kombucha, Virgin Mary, coconut water or cucumber and mint infused water
- Swap sweetened breakfast cereal for overnight oats or sugar-free granola
- Swap crisps for popcorn or almonds
- Swap sausages for grilled chicken or smoked tofu
A final note...
Your wellbeing is our priority. Book your complimentary nutritional consultation today and let’s make your health goals a reality.
¹Physical activity trajectories and mortality: population based cohort study. Mok et al, BMJ 2019;365:l2323
²Association between irregular sleep patterns and incident cardiovascular disease: a prospective analysis of 72,321 UK Biobank participants, Hu et al, Journal of Epidemiology and Community Health, 2024
³Magnesium Status and Stress: The Vicious Circle Concept Revisited, Pickering et al, Nutrients 2020, 12(12), 3672
⁴Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom, Fadnes et al, Nature Food volume 4, 961–965 (2023)
⁵Association of a Mediterranean Lifestyle With All-Cause and Cause-Specific Mortality: A Prospective Study from the UK Biobank. Rodrigue et al, DOI: 10.1016/j.mayocp.2023.05.031
⁶Plasma proteomic signatures of social isolation and loneliness associated with morbidity and mortality. Shen et al, Nature Human Behaviour volume 9, 569–583 (2025)
⁷Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead
⁸The relationship between the frequency of number-puzzle use and baseline cognitive function in a large online sample of adults aged 50 and over. Brooker et al, International Journal of Geriatric Psychiatry, Volume 34, Issue 7, p932-940, July 2019.
An online investigation of the relationship between the frequency of word puzzle use and cognitive function in a large sample of older adults. Brooker et al, International Journal of Geriatric Psychiatry, Volume 34, Issue 7 p. 921-931
⁹Association of Optimism With Cardiovascular Events and All-Cause Mortality. Rozanski et al, PMCID: PMC6777240 PMID: 31560385
¹⁰The price of a cigarette: 20 minutes of life? Jackson et al, DOI: 10.1111/add.16757
¹¹Association of ultra-processed food consumption with all cause and cause specific mortality: population based cohort study, Fang et al, BMJ 2024;385:e078476
