In the laboratory, the life span of a worm can be extended by up to 500%. But people, regardless of their age, can also benefit from a better diet and more exercise and thus enjoy more healthy years of life. Of course, it's always better to start earlier than later. In fact, it's best to start “healthy aging” strategies before you even think or notice that aging is happening.

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In fact, much of what we call a “strategy for healthy aging” is simply “healthy.” It is quite interesting how much health research and advice is concerned with preventing age-related damage that leads to age-related illnesses. Why do we want children to eat healthily? One reason is that they maintain a healthy body weight and good insulin sensitivity and do not develop type 2 diabetes later on. Why do we advise teens not to smoke? Because smoking naturally accelerates the aging processes associated with cancer and cardiovascular diseases. But strengthening healthy habits at a young age is difficult, especially as the benefits often only become apparent decades later.

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However, significant data shows that early health behavior is an advantage. A study published in 2020 looked at data from 100,000 middle-life people for 30 years and came to the conclusion that five habits are associated with additional healthy years and less time with chronic diseases:

1) healthy eating,

2) regular exercise,

3) a healthy body weight,

4) do not drink too much alcohol and

5) do not smoke.

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At age 50, women who followed 4 out of 5 of these habits were free of diabetes, cancer, and cardiovascular disease for almost 11 years longer. Men who followed 4 out of 5 habits at the age of 50 remained free from these chronic diseases for about 9 years longer.

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There is more and more evidence that underscores the importance of movement. Another recent study shows a close connection between muscle strength and cardiovascular health. The scientists followed more than 1,000 people and found that middle-aged men with plenty of muscle had a reduction in the risk of developing heart disease later in life by around 80 percent.

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Early investments in health bring above-average benefits later on.

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The positive effects of healthy habits are comparable to the compound interest effect of investments: Early investments in health bring above-average benefits later on. As in the study above, a 50-year-old who chooses a healthy lifestyle can expect around 10 additional healthy years. Someone who only starts healthy habits later can still expect better health, but not after the full 10 years.

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Thanks to new scientific advances and new technologies, simple tests (at home or in a doctor's office) can provide information about the state of certain biomarkers of aging. The good thing about it is that the result is a snapshot and can definitely be improved. Because it is never too early and never too late to start healthy habits. After all, we all want to feel as good as possible, and for as long as possible.