The 13 longevity hacks to slow ageing – from a Full English washed down with a glass of red to hula hooping and more sex

CAN you really eat your way to a longer life? 

New research has revealed that eating fish has anti-ageing benefits thanks to its omega-3 properties. 

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Scientists from the University of Zurich found that omega-3s moderately slowed biological ageing by up to four months.

Not just that, but your fish supper works even better if you combine it with vitamin D and exercise.

It turns out, we have quite a lot of power when it comes to increasing our longevity.

“Studies show that our genetics only account for a very small part of how we age, factoring about 20 per cent of ageing,” says Dr Nichola Conlon, a molecular biologist, longevity expert and founder of .

“Lifestyle choices play a far more significant role in longevity.”

So, here are some expert-approved lifestyle tips adding happy years to your life that you can try today…

1. CHEERS!

LOVE a glass of red? You’re in luck. 

“Red wine can actually be good for you, as long as you don’t overdo it,” says Pupinder Ghatora, pharmacist and co-founder of .

“A glass a day is great for your heart, fights inflammation and even keeps your brain sharp. 

“I’d go for Pinot Noir or Malbec since they’re packed with antioxidants, and always pair it with food. 

“But obviously, too much backfires, it dehydrates you, stresses your liver and actually ages you faster - not exactly the goal! 

“If you don’t drink, grapes, blueberries and even supplements can give you the same resveratrol boost.”

2. GETTING JIGGY 

JUMPING into bed could buy you years down the line.

“Dozens of studies show having sex can be beneficial for you, from releasing those feel-good hormones to counting towards your daily calorie burning,” says , sex and relationship expert at Lovehoney.  

“There is some evidence that regular sexual activity can boost the immune system.

“ has also shown that people who engage in any kind of sexual activity at least once or twice a week tend to have higher levels of certain antibodies, which your body needs to fight off infections - hopefully giving you a longer and healthier life. 

“When you’re physically intimate with someone, the body releases oxytocin and endorphins - both of which are known to reduce stress. 

“These happy hormones can promote a sense of wellbeing, reduce anxiety, and even help manage depression.”

3. SLUG IT ON

STOCK up on extra virgin olive oil.

“This is one of the cornerstones of the Mediterranean diet, which is often linked to longer, healthier lives,” says Ghatora.

“The key is its high levels of monounsaturated fats (the good kind) and antioxidants, especially polyphenols. 

“These compounds help reduce inflammation in the body, which is crucial since chronic inflammation is linked to diseases like heart disease, diabetes and Alzheimer’s. 

“Olive oil also supports heart health, improves cholesterol levels and can even help with blood sugar regulation. 

“It’s as simple as drizzling it on salads, using it for cooking, or just dipping some wholegrain bread in it.”

I'm 30 but have the liver of a nine-year-old

By Vanessa Chalmers, Assistant Head of Health

PEOPLE will go to extreme lengths to reverse their biological age.

We’ve seen millionaire Bryan Johnson talk about taking 100 pills a day, finish eating at 11am and having transfusions of blood from his son in order to ‘not die’.

Time will tell if these methods are really worth it, but the hype around longevity has certainly boomed.

But Siim Land, a 30-year-old from Estonia with a biological age of just 17 years and a liver that is just nine, has revealed you don’t need to go to extreme lengths to reverse the clock.

He sticks to some simple rules - and there's one he says trumps the others, even if you are busy and have little time and money.

Siim, who is currently placed 4th on the , meaning he 'has the 4th slowest speed of ageing in the world' based on its test that looks at DNA, tells Sun Health: "I haven’t done any severe ‘biohacks’, like gene editing of peptides or anything like that."

Instead, he swears by these rules:

• Eating a Mediterranean diet consisting of mostly fish, vegetables, olive oil, some beef, eggs, fruits and potatoes
• No alcohol
• Cardio and resistance training in equal amounts, three days a week of each, with one rest day
• Lowering stress levels by taking time to relax each evening and not working too hard
• Starting his day at 6am and getting morning sunlight
• A sauna four times a week
• Bed at 10pm every night

You can read more about Siim's daily anti-ageing routine here.

4. FULL FIBRE FRY UP

A FULL English is delicious, but usually high on fat and low on nutrients - a few tweaks can boost the fibre content though and contribute to a longer, healthier life. 

Health coach and author of The Fibre First Diet, Steve Bennett, says: “The secret to feeling fantastic and having bags more energy?

“It's all about getting more fibre-rich foods into your daily routine.

“Keep your bacon and eggs but start with grilled tomatoes (2g fibre), mushrooms (2g fibre), and spinach (2g fibre). 

“These vegetables are like a protective shield, slowing down how quickly your body absorbs everything else.”

5. LOW AND SLOW

REGULAR physical activity can increase your life expectancy by up to seven years, shows.

But you don’t have to do an ironman challenge to gain the benefits. 

150 minutes a week of moderate exercise is enough. 

“The best exercise you can do is a classic bit of walking,” says Andy Carr, master trainer and head of fitness for .

“Making a commitment to get outside multiple times a week could improve your longevity, as well as boosting your mood and mental health.

“Creating a healthy habit of doing cardio exercise multiple times a week can add years to your life.

“Whether it’s running, cycling, an indoor rowing machine or a cross-trainer, choose cardio exercises you enjoy and know you’re banking some serious long-term benefits.”

In fact, you’re best not overdoing it. 

Carr says: “More than 10 hours of moderate or intensive exercise was actually found to have less of an effect.”

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6. POWER UP

HITTING the weights at the gym might be daunting.

Instead, grab a few cans of beans or bags of rice and ease into strength training at home. 

“Strength training is queen when it comes to longevity,” says , personal trainer and health coach.

“From our mid-30s, we begin to lose muscle mass, a process that accelerates for women with the onset of perimenopause in our mid-40s.  

“Muscle is metabolically active, so the leaner muscle we have, the healthier our metabolism.

“Lifting weights three times a week helps preserve muscle mass, strengthens bones to protect against osteoporosis, and improves joint mobility. 

“These factors all contribute to maintaining a healthy weight, strength, and independence as we age.”

7. BODY AND BRAIN GAMES

PLAYING isn’t just for kids.

“Embrace your inner child with hula hooping, it’s fantastic for core strength and flexibility, and let’s be honest, it’s just plain fun,” says Professor Paul Lee, a consultant, founder of RegenPHD and . 

“Even better, try balancing on one leg while brushing your teeth - it keeps your brain sharp and improves proprioception - your body’s internal GPS. 

“Crosswords boost vocabulary, while Sudoku sharpens logic; both keep your brain young and active!

“Learn a new language or how to play an instrument, both keep your brain sharp and boost longevity.”

8. SWEET DREAMS

FITTING in enough kip - between seven and nine hours a night - is essential for longevity. 

, clinical psychologist, says: “It allows the brain to repair, consolidate memories, and regulate stress hormones. 

“Chronic sleep deprivation increases the risk of cognitive decline, heart disease, and weakened immunity, all of which can shorten lifespan. 

“Deep sleep supports emotional resilience, reducing anxiety and depression that can negatively impact overall health. 

“Prioritising consistent, restorative sleep is one of the simplest yet most effective ways to enhance both mental and physical wellbeing over the years.”

Jenner says: “Enjoy a small bowl of kiwi fruit with Greek yoghurt and a sprinkle of pistachios before bed. 

“Kiwi fruit and pistachios are high in melatonin, which promotes good sleep, and the Greek yoghurt will help keep your blood sugar levels steady overnight.”

9. SOCIAL BUTTERFLY

“RELATIONSHIPS and spending time with loved ones positively impact longevity by reducing stress, improving confidence, and fostering healthy habits,” says Dr Conlon.

“Strong social bonds, as seen in Blue Zones - regions with long-lived populations - support physical and mental health.”

So hang out with your loved ones! Grab a coffee, go for dinner, have a natter at the school gates and jump at the chance to spend time with your grandkids  - which on average adds five years to your lifespan. 

And men - get married! 

“A recent study from the University of Toronto found that married men and men who married during the study period were twice as likely to age optimally compared to their never-married peers,” says Dr Conlon. 

“For women, it was those who never married who were twice as likely to age optimally.”

10. THE RIGHT KIND OF STRESS

YOU’RE usually meant to avoid stress, but in manageable doses, it can help you live longer. 

“Small doses of stress, like fasting, HIIT workouts, or cold exposure, activate cellular repair mechanisms, enhancing overall health,” says Dr Conlon. 

“This temporary stress to your cells is called ‘hormesis’ and is the scientific principle that what doesn’t kill you makes you stronger.  

“The shock to your cells activates lots of repair and regeneration processes in the body. 

“In our modern lives we are often very comfortable so putting your body under this temporary stress is very beneficial for overall health.”

11. PUT A SMILE ON IT

NO ONE likes being told to ‘cheer up!’ 

However, “A positive attitude toward ageing can lead to a longer and healthier life, as our thoughts directly impact cellular function,” says Dr Conlon.

“The stereotypes you believe about ageing will influence how you experience it - studies have also shown that your thoughts directly impact our cells and how they function. 

“So, if you don’t believe that ageing is a one-way road to frailty and illness, then it is less likely to become your reality.”

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12. FIND YOUR PURPOSE

HAVING a purpose in life is a longevity game-changer.

Christine Schneider, clinical psychologist at Cambridge Therapy Centre, says: “When it comes to increasing lifespan, the goal is not just to add years but to ensure those years are full of vitality.

“People who engage in activities that give them a sense of meaning, whether through volunteering, mentoring, or pursuing passion projects, tend to live longer and experience fewer chronic illnesses. 

“Small and enjoyable habits that reduce stress, such as laughing daily or spending time in nature, also play a significant role in longevity.”

13. GET A LUNGFUL

BREATHING well is linked to decreased mortality risk. 

“Breathing practices help to reduce stress and can help with symptoms of anxiety and depression,” says Alex da Silva, therapist and co-founder of holistic wellness clinic, . 

He recommends deep ‘belly breathing’: “Sit or lie down in a comfortable position, place one hand on your chest and the other on your belly. 

“Inhale deeply through your nose, allowing your belly to rise while keeping your chest as still as possible. 

“Exhale slowly through your mouth, feeling your belly fall. 

“Repeat this for a few minutes to activate the parasympathetic nervous system, promoting relaxation and reducing stress."