In the ever-evolving wellness world, a new buzzword has emerged that has everyone talking – “longevity”. But what exactly is longevity and is it just another fad or a legitimate approach to improving our health and lifespan?
As we age, the desire to live longer, healthier lives has become increasingly prevalent. Longevity, in simple terms, refers to the pursuit of extending one’s lifespan and improving the quality of the additional years.
From cutting-edge medical treatments to the latest superfoods and fitness crazes, the pursuit of longevity has taken the wellness industry by storm.
But with so much hype and many new products and services claiming to hold the key to a longer life, it can be hard to separate the facts from the fads.
Independent Media Lifestyle reached out to a nutrition expert Nathalie Mat, a registered dietitian and the spokesperson for the Association for Dietetics in South Africa, to better understand the longevity trend, exploring what it is, whether it's backed by science and how we can incorporate longevity-boosting practices into our everyday life.
In a recent surge of health-conscious trends, longevity has taken centre stage, Mat says. The renewed focus on living healthier for longer has been fuelled by prominent health professionals like Dr Peter Attia and the increasingly popular Andrew Huberman.
Unlike previous health crazes, the longevity movement aimed to challenge the notion that declining health was an inevitable part of ageing. Instead, it promoted the idea of maintaining vitality well into one’s later years.
Mat cautions against viewing this as a novel concept.
“Every generation has looked to science to help them live well into old age,” she says. “It’s not new or a passing trend.”
She acknowledges that many unknowns exist, especially given the rapid pace of global changes, making it difficult to predict which practices would lead to better ageing compared to previous generations.
Mat says longevity, much like overall health, is the result of multiple factors. While some elements like diet and lifestyle choices play significant roles, others such as gender are beyond individual control.
Mat says socio-economic status is often overlooked.
“It’s not a sexy topic but it’s incredibly logical that a person with means is also more likely to be someone who can ask their doctor about a strange new symptom and is also someone who knows how to eat fish and floss their teeth regularly.”
Mat has identified key factors she considers crucial for longevity: sleep, stress management, diet quality and quantity, physical activity and smoking and drinking behaviours.
She warns that an imbalance in any of the areas could potentially lead to long-term damage, even if other factors are well-managed.
When asked about dietary patterns supporting longevity, Mat referenced the concept of “Blue Zones” – regions across the world where people tend to live longer, healthier lives.
She says that while no single diet is common to all Blue Zones, the Mediterranean diet stands out as relatively easy for South Africans to adopt.
“We do not need to use Mediterranean flavours,” Mat says, “but we can choose to use mostly olive oil when cooking, incorporate abundant fresh produce and include small amounts of red meat, while focusing more on white meat, dairy and legumes."
She says the approach even allows for moderate alcohol consumption and weekly processed food intake, making it a flexible and sustainable dietary pattern for those seeking to enhance their longevity.
In recent longevity studies, mental health and a sense of belonging emerge as crucial factors, health experts say.
Blue Zones, areas known for their long-living populations, consistently show that people with strong community ties tended to live longer and healthier lives.
She adds that the connections could stem from family, religion or close-knit communities. She says the Okinawan concept of “Ikigai”, or having a purpose to get out of bed, as a key element in ageing well.
“For many, this means being part of family life, but for the Loma Linda Blue Zone, we know that strong ties to the church may be why they age so well.
“Health couldn’t be separated from mental well-being, community support and a reason for living.”
She says that playing racket sports seemed to be associated with increased longevity.
However, she cautions against relying too heavily on recent health innovations.
“We don’t actually have data to show whether or not these innovations are going to make us live much longer,” she says.
While measures, like telomere length (the protective caps at the end of DNA strands), can be influenced by nutrition, meditation or exercise, Mat says there was no concrete evidence that this would necessarily result in a longer health span.
Instead, Mat advocates for a common-sense approach.
“Taking care of your overall health by eating a balanced and varied diet, managing stress, sleeping well, and following screening recommendations will help you live long and well.”
She suggests that people rely on their own body’s signals rather than depending on devices to dictate exercise routines.
Mat expresses concern about people getting bogged down in minor details, such as avoiding micro-plastics or focusing on liver detoxification, while overlooking more impactful elements.
She acknowledges that certain factors, like stress, could be particularly challenging in countries like South Africa, especially during difficult economic times.
For those interested in prioritising longevity, Mat offers several actionable tips: “Floss regularly, aim for 7 to 8 hours of sleep a night, drink mostly water, eat at least 400 grams of fresh produce daily, drink alcohol in moderation if at all.”
She also recommends finding enjoyable physical activities and doing them for at least 150 minutes a week, avoiding smoking, being sunwise and maintaining community connections, regular health screenings and maintaining a positive outlook.
“If you can still have a positive outlook after all of that, you'll most probably age pretty well.”