Research continues to explore ways to not only extend our lifespan but also improve our health during these extended years. Emerging studies emphasize diet and exercise as pivotal elements in slowing biological aging and enhancing longevity.
A recent study published in Clinical Nutrition in December 2024, conducted by researchers from Finland and Switzerland, examined the impact of dietary habits on biological aging. The study revealed that individuals consuming diets high in processed foods and sugary beverages—such as processed red meats and sodas—exhibited accelerated biological aging. Conversely, those who consumed diets rich in fruits and vegetables experienced slower aging processes, underscoring the importance of nutritional choices from a young age. Suvi Ravi, a postdoctoral researcher from the University of Jyväskylä, highlighted that adopting healthier diets might reverse some of the aging effects caused by processed foods, with evidence suggesting that dietary modifications can reduce epigenetic aging in older individuals.
Further investigation into exercise’s role in longevity appeared in the Canadian Medical Association Journal in January 2025. It indicated that engaging in moderate exercise for 150 minutes weekly is linked to a 31% reduction in the risk of death from all causes in older adults. Exercise strengthens the body, reduces frailty, and mitigates the risk of falls. Ryan Glatt, an expert in brain health coaching, noted that exercise offers systemic benefits, including improved cognitive function and mental health, with fewer side effects compared to other interventions.
The potential synergy between exercise and dietary interventions was explored in a study published in Nature Aging in February 2025. This research focused on over 700 adults aged 70 or older, finding that those who combined regular exercise with omega-3 and vitamin D supplements had a reduced rate of biological aging. According to Heike A. Bischoff-Ferrari from the University of Basel, this combination significantly lowered the risks of pre-frailty and invasive cancers, suggesting that such lifestyle strategies can substantially delay aging processes.
Research also delves into the molecular aspects of aging, with a focus on nicotinamide adenine dinucleotide (NAD), a molecule derived from vitamin B3, crucial for DNA repair. Published in Nature Metabolism, the study revealed that NAD levels decline in mitochondria as we age. Although the study indicates potential benefits from NAD supplementation, questions remain about dosage and effects across different age groups. Dr. Manisha Parulekar emphasized the role of consuming NAD+ precursor-rich foods like dairy, fish, poultry, and green vegetables, alongside the benefits of regular physical activity.
The accumulating research supports the significant impact that diet and exercise have on extending both lifespan and healthspan. Maintaining a healthy diet, regular exercise, and potentially supplementing with vitamins can profoundly affect biological aging, suggesting practical steps toward healthier, longer lives.
