Want to live longer? One daily eating habit can add years to your life, says longevity researcher. Harvard study backs the advice

Living longer is no longer just about good genes. Researchers now say that everyday lifestyle choices can have a much bigger impact on how well people age and how many healthy years they enjoy. From diet and exercise to sleep and social connections, simple daily habits are increasingly being linked to better health and a longer life. Now, a longevity researcher has highlighted one lifestyle change that she believes can make a real difference in increasing both lifespan and health span.

Dr. Nichola Conlon, a molecular biologist who studies cellular ageing, recently shared her views on ITV's This Morning, where she explained that lifestyle choices can have a major impact on how well we age. Her advice is also supported by findings from Healthline, the Centers for Disease Control and Prevention (CDC) and long-term research from Harvard University, all of which point to healthy everyday routines rather than quick fixes.

Your biological age matters more than your actual age

Speaking on This Morning, Dr. Conlon explained that people have both a chronological age and a biological age. While chronological age is the number of years a person has lived, biological age reflects how quickly the body's cells are ageing.


She said improving "health span" should be the real goal. As she explained, health span is "the proportion of our life spans that we live in good health."

Eating more plants is one of the biggest lifestyle changes

According to Dr. Conlon, one of the simplest habits people can build into everyday life is eating more plant-based foods. She said a diet that supports gut health can help lower inflammation throughout the body.

"Having low inflammation is one of the most important things for aging well, and for our health span," she said.

By plants, she was referring to foods such as fruits, vegetables, nuts, seeds, herbs, spices, beans, lentils, whole grains and even tea and coffee. Healthline also notes that diets rich in plant foods have been linked with a lower risk of heart disease, type 2 diabetes, obesity, certain cancers and premature death.

Strong relationships may help you live longer

Dr. Conlon also highlighted the importance of staying socially connected. Referring to Harvard University's "85 Plus Study", she said researchers found that the quality of a person's relationships had the strongest influence on health span.

She also pointed out that while some people once believed wine helped with longevity, experts now think the real benefit came from spending time with other people rather than the drink itself.

Healthline echoes this idea, noting that maintaining healthy social networks may improve longevity while also helping people manage stress better.

Exercise, sleep and stress all play a role

Experts agree that regular physical activity remains one of the strongest habits linked to a longer life. Healthline says exercise helps lower the risk of chronic diseases, supports a healthy weight and improves mood. The CDC recommends adults get at least 150 minutes of moderate physical activity each week.

Sleep is another important factor. Healthline reports that maintaining a regular sleep schedule, going to bed and waking up at roughly the same time every day, may support healthy ageing. Both too little and too much sleep have been associated with health problems linked to a shorter lifespan.

Managing stress is equally important. Dr. Conlon said activities such as using a sauna may activate heat shock proteins that help the body repair itself and lower inflammation. She added that cold exposure may also have potential benefits, although more evidence is still needed.

Other healthy habits backed by research

Research published in Circulation by Harvard University found that five healthy habits were associated with a significantly longer life expectancy: eating a healthy diet, exercising regularly, maintaining a healthy body weight, drinking alcohol only in moderation and not smoking.

The study followed more than 123,000 men and women for around three decades. Commenting on the findings, senior author Dr. Frank Hu said, "It's never too late to make positive lifestyle changes. Even for those who are 70 or older, following a healthy lifestyle such as eating a healthy diet and being physically active can add more years to life."

While no single habit can guarantee a long life, researchers say everyday choices such as eating more plant foods, staying active, sleeping well, avoiding smoking and maintaining strong relationships together can improve both lifespan and the number of healthy years people enjoy.