Understanding longevity: What affects how long (and how well) we live

Many of us want to live a longer and healthier life, but how can we go about doing it? This article explores the concept of longevity, the factors that impact it and whether it’s possible to enhance it.

What does longevity mean?

In simple terms, longevity is someone’s capacity to live longer than the average lifespan. Currently, the average life expectancy for women in the UK is 82.6 years [1]. So, someone with high longevity might live longer than their generation is expected to. 

But the length of life is only part of the picture. As we’ve deepened our understanding of what contributes to human lifespan, the meaning of longevity has changed. For many, it now encompasses both physical and mental health, too, meaning a longer life that’s free of chronic health issues.

How the meaning of longevity has evolved

Longevity is nothing new. In fact, many consider Aristotle to be the first philosopher to seriously consider and explain the concept of ageing, all the way back in 350 BC. Back then, many believed that human longevity was tied to divine favour or moral virtue.

In the 1st century, ancient Roman author and scientist Pliny the Elder explored longevity in more depth. In his book Natural History, he wrote about people who lived exceptionally long, with one woman supposedly living to 115 [2]. This was considered remarkable at the time, given that the average life expectancy in ancient Rome was just 35. 

Scientific studies on ageing started much later in the 19th century and have evolved a lot since, particularly in the last few decades, as populations around the world grow older and life expectancies increase.

How is longevity related to overall health?

Only relatively recently in human history have scientists understood that longevity is affected by a combination of genetics, environment and lifestyle – in other words, the choices and habits that influence your long-term health. Modern longevity research looks beyond lifespan and encompasses something known as healthspan, too. This refers to the number of years lived in good health.

In the past, the later years were usually associated with age-related diseases, ongoing pain and reduced cognitive function. But now, health experts are focusing on strategies that work to prevent these, bettering someone’s chances of living a more comfortable and productive life, even in the later stages.

What is the difference between longevity and healthspan?

Healthspan focuses specifically on someone’s health in later life and measures the number of years living free from disability or chronic disease. Longevity refers to the length of someone’s life, as well as their quality of life as they approach older age. In short, it covers both lifespan and healthspan.

What factors influence longevity?

Researchers now know that longevity is influenced by a range of key factors, namely genetic, lifestyle and environmental ones. 

Genetic factors

There’s conflicting evidence on how much your genes affect longevity, with some studies estimating they may account for about 25% of your expected lifespan and others suggesting a much lower percentage, about 2% [3][4].

Researchers also aren’t entirely sure which genes actually impact longevity and how. They do, however, think a combination of gene variants may contribute to a longer life, and that the gene variants associated with longevity are also involved in basic cellular functions like DNA repair and protecting cells from free radicals [5].

Environmental factors

Environmental factors that affect longevity include air and water quality, food availability (specifically nutritious food), housing conditions, exposure to diseases, workplace health and safety, and access to medical care and green spaces. 

Many of these have improved significantly over the last 100 or so years, which has had a massive influence on life expectancy. A recent study by Oxford Population Health found that environmental factors account for about 17% of longevity outcomes [4].

Lifestyle factors

Numerous studies have shown that lifestyle choices profoundly impact longevity. One of the most widely cited is a 2024 study that tracked more than 700,000 US veterans, requiring them to adhere to eight lifestyle factors to assess their effect on mortality risk and life expectancy. 

The eight lifestyle factors included no smoking, engaging in regular physical activity, avoiding excessive alcohol consumption, maintaining adequate sleep, following a healthy diet, managing stress, staying socially connected and steering clear of opioids. Researchers found that women who adopted all eight habits could potentially live 21 years longer than those who adopted none [6].

Common misconceptions about longevity

There are a lot of myths and misunderstandings around the topic of ageing, such as:

• It’s out of your control: Scientists are realising more and more that genes are only part of the picture, with some believing they have very little influence on your longevity. Instead, environment and lifestyle are becoming increasingly important. The same goes for the belief that declines in your mental and physical health are inevitable. While some changes may be unavoidable, adopting certain lifestyle habits and improving your environment may slow the onset or make certain health conditions more manageable
• It’s too late to improve longevity: It’s never too late to make improvements to your health. Even small changes – like making an after-work walk part of your daily routine, or giving up alcohol a few days a week – could impact your health and quality of life further down the track
• There’s a magic pill or diet: No diet, supplement or food will automatically increase your lifespan, no matter how many promises it makes. Instead, it’s about making holistic changes that support your overall health, and sticking with them long term
• You can’t have any fun: We’re not saying you need to give up dessert or wine to live a long and healthy life. It’s all about balance and moderation – nourishing yourself most of the time, and indulging occasionally. You may also find that healthy lifestyle changes make you feel better overall, making daily activities more enjoyable

What longevity diagnostics or assessments exist?

Health professionals typically look at a combination of biomarkers to get a comprehensive understanding of your overall health and possible ageing risks. Some of the most common blood markers include:

• Lipid panel: This is a measure of your cholesterol and triglycerides to assess your cardiovascular health, which is a known factor in lifespan
• Blood sugar control: Your average blood sugar over a few months can indicate your risk of diabetes and insulin resistance, as well as your metabolic health, all of which are linked to chronic disease and ageing
• High-sensitivity C-Reactive Protein: This looks at the level of chronic inflammation across your whole body, which experts know is linked to certain diseases
• Liver and kidney function: This tests the health of vital organs linked to metabolic function and longevity
• Complete blood count: A general blood test that checks red and white blood cells and platelets to assess overall health, immunity and disorders like anemia or infection

Can human longevity be increased?  Lifestyle choices that may influence longevity

While there are no guarantees when it comes to healthy longevity, certain habits can have a major impact on your lifespan and healthspan. Taking the eight healthy habits mentioned earlier, here are some ways you can try and enhance your length and quality of life.

Exercise and movement

Physical activity is one of the cornerstones of good health, helping to curb certain health issues (like obesity and heart disease) and improving your mental well-being. So, it only makes sense that ensuring you’re getting enough of it could extend your longevity.

It’s generally advised to do a minimum of 150-300 minutes of moderate exercise or 75-150 minutes of vigorous exercise each week (or a combination of both) to maintain good health. 

But a recent study found that exercising 2-4 times more than the recommended amount of moderate activity could reduce overall mortality risks by up to 31%, while doing 2-4 times more vigorous physical activity could lower mortality risks by up to 23%. Combining both has the most profound effect, reducing mortality risks by up to 42% [7].

Nutrition and diet quality

It’s no secret that a healthy diet is essential for your wellbeing, but what about when it comes to longevity specifically? 

There’s a lot of research on the link between diet and longevity, with the majority of studies pointing to specific foods as key contributors to quality and length of life. A 2023 study, for instance, found that a balanced diet rich in fruit, veg, nuts, legumes and whole grains reduced the chance of mortality from immune health issues and several diseases [8].

On the other hand, another study found that high red meat intake, particularly processed meat, increases numerous mortality risks [9].

Sleep and recovery

Sleep is a restorative process, allowing your body to undertake cellular, muscle and tissue repair, and regenerate energy. Poor sleep – whether it’s not getting enough, or having consistently bad sleep – can negatively impact your health, potentially contributing to issues like high blood pressure and blood sugar, and even Alzheimer’s [10].

It can also affect longevity. Research shows that trouble falling asleep within an hour of going to bed is linked to a significantly higher risk of mortality [11].

If sleep is an issue, there are several things you can do to try and improve it. Ensure your sleep environment is dark, cool and quiet; avoid screens for about an hour before you go to bed; work on managing stress; and aim to go to bed and wake up at the same time each day.

Stress management

Chronic stress can contribute to inflammation and DNA damage, speeding up your body’s natural ageing process [12]. It's also linked to health conditions like diabetes and heart disease [13].

This is why it’s so important to keep your stress levels in check. Popular stress management techniques include meditation, yoga, journaling, deep breathing, getting into nature, and spending time with friends and family.

Avoiding certain substances

Habits like alcohol consumption and smoking are known contributors to lower life expectancy. Smoking is the most well-documented risk factor when it comes to lifespan, with research showing that current smokers are likely to die 10 years earlier on average than non-smokers [14].

The evidence on alcohol is a little more complex. However, experts generally agree that heavy drinking can significantly reduce longevity, and light to moderate drinking may increase the likelihood of certain diseases. One study found that not drinking, or drinking just a few times a year, increases the chances of living to 90 by 60% [15].

Social connection and emotional well-being

Loneliness is becoming a more widely understood topic, especially its connection to physical and mental health. A World Health Organisation report found that loneliness is linked to about 100 deaths every hour around the globe, while maintaining robust social connections can contribute to better health outcomes and greater longevity [16].

Looking to stay socially connected? Instead of texting, call a friend or family member or meet up in person. Research shows that face-to-face connection beats communicating via text [17]. If you have a hobby, join a group or club in your area. Volunteer and support a cause that means something to you. Remember that quality connection is more important than quantity – focus on fostering meaningful relationships rather than acquaintances.

Regular health monitoring and early disease detection

Seeing your doctor for regular health checks helps you stay on top of health issues that may impact your longevity. Early detection and prevention are key because they allow you to intervene before things become more serious.

At Juniper, we take this one step further. Our at-home blood tests measure key biomarkers linked to metabolic, cardiovascular, and hormonal health, giving you a clearer understanding of what's happening inside your body. These insights help identify early signs of imbalance, empowering you to take action before symptoms appear.

For those looking to improve long-term health through sustainable weight management, the Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

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