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[Podcast] How to live well for longer

a profile picture of Julia Ebbens
Health Content Editor at Bupa UK
16 January 2025
Next review due January 2028

Ageing may come with its challenges, but there’s so much we can do to live better, for longer. Here, I chat to Bupa’s Lifestyle Physician, Dr Sherina Fernandes. We discuss longevity hot spots and medicines that may delay ageing processes. We’ll also share simple lifestyle changes you can start today, to future proof your health for tomorrow.

What does it mean to age well?

Ageing well is equally, if not more important, than living for a long time.

The goal is to spend as much of your life as possible being active and engaged in things you enjoy. You might still have some health issues, but they aren’t interfering with your enjoyment of life too much. You would feel energetic, enthusiastic, and have lots to look forward to.

Ideally, we wouldn’t fear ageing, but instead be inspired by cultures that focus on the positives of growing older – such as having more time for hobbies, friends, family, and enjoyment.

What can we learn from people who age well?

People living in longevity hot spots (areas of the world with a higher-than-average number of people living to 100) usually share the following traits. They: 

  • move as part of their daily life. While they might not have a gym membership, healthy older adults usually move daily – walking up hills in their village, carrying shopping home from the market, or tending to their garden. This type of regular movement helps to keep people physically stronger for longer.
  • eat a nutrient dense diet low in ultra processed foods. Healthy diets can look different in various cultures. But most experts agree we can all benefit from increasing our intake of brightly coloured fruits and vegetables, legumes, and healthy fats such as olive oils. Additional benefits may come from nutritious compounds in green tea, coffee, dark chocolate, and fermented foods such as kimchi.
  • manage stress through hobbies and socialisation. Doing things you enjoy can keep your mind and body active. Hobbies can also keep your mind focused on the present moment and may reduce stress. Staying social has numerous benefits as you get older and can reduce the loneliness that’s linked to many health conditions.
  • have a sense of purpose. Doing things you find meaningful is important at any age. But as you get older, it can help to have a reason to get up in the morning. This could be spending time with your family, travelling, growing vegetables, or any project you enjoy.

What can I do to age better in the future?

We all have different genes – which can impact how well we age. But how we live can affect whether these genes get turned on or not. Focusing on the following key areas can positively influence your ability to age well.

1) Keep your muscles strong

Whilst cardiovascular exercise is important, many of us forget to strengthen our muscles as we get older.

In older age our muscle weakens, and postmenopausal women can also be at an increased risk of osteoporosis. Make sure you fit in at least two sessions of resistance training each week, in addition to cardiovascular activities.

This could include bodyweight movements such as squats and push ups, as well as weight training. And don’t forget to practice balance exercises either - they offer protection against falls and immobility too.

2) Get enough of the right nutrients

As you age your protein needs increase. Protein not only helps to keep your muscles strong, but also plays a key role in immune function – which can weaken over time. So, try to include a good source of protein with each meal or snack.

It’s also time to increase your intake of antioxidants (protective compounds found in green tea, berries, and other nutritious foods). This can help to protect you against cell damage and may reduce your risk of chronic disease.

Having enough anti-inflammatory fats is helpful too, so eat plenty of oily fish, or take algae supplements. Omega 3 fatty acids can help to counteract processes such as inflammation (chronic inflammation associated with getting older).

3) Stay engaged with life

It can be easy to think healthy living is just diet and movement. But other factors can be just as important. This means we should try to stay engaged with activities and people as we age. So continuing hobbies, travel, exercise routines, and social activities can help you to stay both physically and mentally fit.

4) Monitor stress

Stress can increase premature ageing through inflammatory processes. Sleeping well and doing cortisol (a stress hormone) lowering practices such as deep breathing, yoga, and meditations can all help. Avoiding isolation by attending local groups and activities can help you stay connected and make you feel less alone with any worries too.

Can any medical treatments slow ageing?

We currently don’t have quite enough concrete evidence to prove that specific medicines should be recommended for healthy ageing.

But there have been some interesting mice studies. These studies looked at drugs such as immunosuppressants (medicines used after organ transplants), and blood sugar medications. Initial results suggest such medicines may be able to target inflammation, and other processes linked to ageing.

Future studies will include the use of immunosuppressants in women to see if we can preserve ovarian function for longer. But for now, it’s best to control what we can with healthy lifestyle changes.

What does a healthy ageing routine look like?

It’s never too early, or too late to think about age proofing your current routine. A healthy ageing routine has many aspects but these are easy to achieve. They don’t need to involve 5am wake ups or ice baths (unless you want to!)

Here are some habits to add into your routine if you haven’t already.

Prioritise sleep

Sleep is so important for healthy ageing. Good rest helps us to restore and repair both physically and mentally. So, improving your sleep quality is a good place to start. Studies have shown that the following can help:

  • waking at the same time each morning
  • having early morning light exposure

Go Mediterranean

Focusing on a Mediterranean style diet with a wide range of plant-based foods is another easy way to help you age better. Try to:

  • mix and match your fruit and vegetable intake to support a healthy gut microbiome
  • eat together with friends or family in a relaxed state for added benefit

Keep moving

If you’re not a fan of the gym, consider finding movement you do enjoy. This could be anything from dancing and tai chi, to yoga or power walking. Just remember to add a mix of cardiovascular and strength activities for added healthy ageing effects.


Do you know how healthy you truly are? Bupa health assessments give you a clear overview of your health and a view of any future health risks. You'll receive a personal lifestyle action plan with health goals to reach for a happier, healthier you.

a profile picture of Julia Ebbens
Julia Ebbens
Health Content Editor at Bupa UK
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