Ways to Increase Lifespan and Healthspan
By JCA on May 27, 2025
By Jacob Schroeder for the Beacon
Modern research confirms what we’ve known for decades: Basic healthy habits work.
A 2023 study of 276,000 U.S. veterans found that adopting eight key habits — including a healthy diet, exercise, quality sleep, and avoiding smoking and excessive alcohol — could add up to 24 years to a person’s life.
Dr. Luigi Ferrucci, former scientific director at the National Institute on Aging, calls these classic preventive measures “a magic pill.” Ignoring them, he notes, shortens life expectancy, a fact backed by decades of research.
However, some point to supercentenarians (those who live past 100) who claim to have survived on things like whiskey and bacon, fueling the argument that longevity is all about getting lucky in the genetics lottery.
It’s true that genetics plays a role. But studies suggest lifestyle choices determine 70% to 80% of lifespan.
Beyond diet and exercise, new longevity strategies are gaining traction. Cold therapies, including cryotherapy and cold plunges, have been linked to reduced inflammation and the activation of longevity-related proteins.
A long-term Finnish study found that regular sauna use was associated with a 40% lower mortality rate from cardiovascular disease.
Another promising approach is intermittent fasting and caloric restriction, which triggers autophagy — the body’s natural process of clearing damaged cells. This could potentially slow aging and reduce disease risk.
However, researchers recommend that those with eating disorders, diabetes, or other conditions avoid intermittent fasting, as well as people over 65.