Overview
- New roundups highlight research showing roughly 8,000 daily steps are associated with about a 51% lower risk of death and help preserve muscle mass in later life.
- Nutrition guidance favors Mediterranean-style eating patterns rich in vegetables, fish, legumes and healthy fats, while higher intake of ultraprocessed foods is reported to correlate with increased mortality risk.
- Sleep of about 7–9 hours supports brain repair, as studies tie short or poor-quality sleep in mid to late adulthood to higher odds of cognitive decline and dementia.
- Quitting smoking at any age extends life expectancy, with an NIA analysis estimating up to four additional years versus continued smoking, and experts warn that even low alcohol use can accelerate aging.
- Epigenetic clocks estimated from saliva samples are gaining use to gauge biological age, yet scientists emphasize that consistent movement, nutritious food, adequate rest, low exposure to toxins, and stress and social support practices remain the most impactful actions.