Death is an inevitable part of life, but the journey to getting there varies significantly from person to person.

The average global life expectancy at birth is approximately 73 years, but this number differs greatly between countries and even among individual states in the United States. Many of us know individuals who remain active and healthy well into old age, while others experience a sharp decline in their health as they enter their later years. This raises an important question: What can we do to slow down our biological clock, and are we any closer to discovering the elusive fountain of youth?

The Limits of Human Longevity

There is both good and bad news on this front.

First, the bad news: It’s likely that there is a hard limit to human longevity. A study from last year suggests that while life expectancy has continued to increase globally since the beginning of the 20th century, the rate of this increase has slowed significantly in the United States and other high-income countries over the past 30 years. Currently, only about 3% of women and 1% of men in the United States are expected to live to be 100. This and other research indicates that radical life extension may not be achievable, at least not in the near future.

However, not all hope is lost. Many researchers in the field of aging have begun to advocate for a shift in perspective. Instead of solely focusing on extending lifespan, they argue that we should also prioritize improving our healthspan—the period of life spent in relatively good health. This isn’t a rigid distinction, as research on the oldest-known humans has found that they tend to be healthier than the average person throughout their lives. Additionally, there are individuals who die in their 70s or 80s while experiencing fewer chronic health issues than their peers.

Key Factors in Promoting Longevity

The good news is that there are several evidence-backed ways to boost or maintain our health as we age. Many of these methods are unsurprising, such as engaging in physical activity. Any form of exercise, whether it’s jogging, weightlifting, or flexibility training, is beneficial for individuals of all ages.

“There is no question that regular exercise is associated with improved lifespan and healthy lifestyle,” said Sanjai Sinha, an associate professor of clinical medicine at the Mount Sinai Health System and a physician at The Health Center at Hudson Yards, in an interview with Gizmodo. “There are data that link exercise to decreased risk of cardiovascular disease, metabolic disease, cancers, and neurodegenerative diseases.”

Diet also plays a crucial role in slowing down the aging process. While various diets have been linked to longevity and overall health, the Mediterranean diet is the most consistent, according to Sinha. This diet emphasizes the consumption of vegetables, fruits, whole grains, legumes, nuts, olive oil, and moderate amounts of fish and poultry, while limiting red and processed meats, refined sugars, and saturated fats. A 2023 review of 40 clinical trials found that the Mediterranean diet outperformed six other diets in prolonging life among individuals with higher cardiovascular risk.

Additionally, there are certain factors that we can avoid or limit to extend our lifespan. Smoking, excessive alcohol consumption (although the data is less clear for moderate drinking), and sedentary behavior have all been linked to shorter lifespans. Furthermore, unknown or unexpected health risks can also impact our longevity, complicating the picture. For instance, a study from this week found a possible connection between frequent nightmares and accelerated aging.

Evaluating Anti-Aging Claims

While there is still much to be learned about the biology of aging and how to slow it down therapeutically, many online pharmacies and stores claim to offer anti-aging products. However, upon closer inspection, the evidence supporting these claims is often limited or preliminary. Just this month, NIH scientists failed to find evidence that aging is linked to declining levels of taurine, a semi-essential amino acid commonly sold as a supplement, contrary to earlier research.

“While these supplements may have positive effects on certain genes and proteins linked to aging, they have not been proven in well-designed human trials to prolong lifespan,” Sinha said. “I don’t believe any of these products or substances stand out from the rest.”

This doesn’t mean that there aren’t any promising longevity drugs in development. Last year, a nationwide study of 3,000 people over 65 began testing metformin—a long-used medication for type 2 diabetes—for its potential to promote longevity (the trial is expected to conclude by 2030). Rapamycin, a drug used to prevent organ rejection, is also being studied in trials for anti-aging and age-related disorders. Longevity researchers like Anthony Molina, a professor of medicine at the University of California, San Diego’s School of Medicine, are hopeful that genuine successes will emerge from these trials in the near future.

“Such clinical trials are made possible by advances in the development of biomarkers of biological aging, which can be assessed in coordination with functional/clinical outcomes reporting on health status across ages,” Molina, also the scientific director for the Stein Institute for Research on Aging and the Center for Healthy Aging, told Gizmodo


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