How to live longer, by what the evidence supports
Ignoring the marketing, a short list of factors carries most of the evidence for a longer life. They are unglamorous and they work.
Important. The figures below describe statistical associations across populations, drawn from published research. They are not a prediction about any individual. Outcomes vary widely between people in both directions, and many factors are modifiable. This is not medical advice. For personal guidance, speak to a GP.
- Do not smoke. The single largest modifiable factor. Stopping at any age helps, and stopping before forty avoids most of the excess risk.
- Stay physically active. Regular cardio and some strength work, most weeks. Even modest activity beats none.
- Keep a healthy weight. Particularly avoiding the higher obesity ranges, which carry the largest risk.
- Manage blood pressure, cholesterol, and blood sugar. Cheap, treatable, and high-leverage.
- Drink little or no alcohol. Lower is associated with lower risk, with no clear protective level.
- Eat well and sleep around seven to eight hours. Whole foods, less ultra-processed food, consistent sleep.
- Stay socially connected. A genuine and well-evidenced factor, comparable to several physical ones.
The common thread: most of what extends life is modifiable, and most of the benefit comes from sustained habits rather than any single intervention.
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