Longevity expert Steve Horvath's three keys to living longer
Delaying cellular aging and increasing life expectancy has been a major human ambition for many years. New scientific research conducted by experts at the University of California appears to have found the key to success. Specifically, three keys that can help us live longer, and better.
Led by biogerontologist Steve Horvarth, the study has gained widespread popularity in Spain, suggesting that a Mediterranean diet, with omega-3s at its core; a sufficient dose of vitamin D ; and regular exercise would be sufficient to prolong life for at least a few more months.
The importance of lifestyle in longevity
Horvath, a professor of Human Genetics and Biostatistics at the University of California (Los Angeles), is a leading expert in the study of so-called biological clocks , in which preventive medicine and cellular age play a significant role.
Chronological age, that is, the years we grow older, is inexorable and inevitable, but biological age can be slowed down with a healthy lifestyle and habits that will lead to longevity and quality of life. Simply put, in this regard, all experts agree on the need to take care of our diet, which should be balanced and varied (with special emphasis on omega-3 fatty acids); daily exercise; and healthy social relationships.
Now, Professor Steve Horvath adds an essential extra element for living longer and better: vitamin D. He has published this information in the journal Nature, in which he explains the study carried out on more than 2,000 adults over 70 years of age over a three-year period . In all cases, biological age was reduced.
The magic formula for longevity: omega-3, vitamin D, and exercise
The main conclusion of Horvath's study is that the combination of omega-3 fatty acids in the context of a healthy diet, daily exercise, and vitamin D positively affects biological clocks.
The study found that consumption of omega-3 fatty acids reduced infections by 13 percent and falls by 10 percent. The combination of omega-3 with vitamin D and physical exercise reduced the pre-frailty state by 40 percent. The risk of cancer was also reduced in more than half of cases.
However, the reduction in biological age in this specific case only occurred at four months of age. It's not a conclusive or spectacular result, but it does pave the way for preventing chronic diseases by improving the quality of life of older adults.
Exercise, a plus to consider
Furthermore, those who did three 30-minute exercise sessions a week, focusing on strength training, had even better results in terms of quality of life. One of the foundations for reducing biological age is physical exercise, which represents a biological demand, a necessity for longevity.
While the World Health Organization (WHO) recommends a minimum of 150 minutes of moderate aerobic activity, 75 minutes of intense aerobic activity, and two strength training sessions per week , more and more experts are insisting that the ideal would be double that amount.
And again, the loop that mentions that, in addition to physical exercise, we must also follow a balanced and varied diet, such as the Mediterranean diet, which is perfect for digestive and emotional well-being. To conclude, supplemental vitamin D (a nutrient that helps the body absorb calcium ) is the third step that can improve life expectancy (although it may be limited for now).
ReferencesHeike A. Bischoff-Ferrari, Stephanie Gängler, Maud Wieczorek, Daniel W. Belsky, Joanne Ryan, Reto W. Kressig, Hannes B. Stähelin, Robert Theiler, Bess Dawson-Hughes, René Rizzoli, Bruno Vellas, Laure Rouch, Sophie Guyonnet, Andreas Egli, E. John Orav, Walter Willett, Steve Horvath. 'Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial'. Nature Aging volume 5, pages376–385 (2025). Consulted online at https://www.nature.com/articles/s43587-024-00793-y on April 16, 2025.
Olha Strilbytska, Svitlana Klishch, Kenneth B. Storey, Alexander Koliada, Oleh Lushchak. 'Intermittent fasting and longevity: From animal models to implication for humans'. Elsevier Volume 96, April 2024, 102274. Accessed online at https://www.sciencedirect.com/science/ on April 16, 2025.
Ramón Estruch, Emilio Ros, Jordi Salas-Salvadó, Maria-Isabel Covas, Dolores Corella, Fernando Arós, Enrique Gómez-Gracia . 'Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts'. The New England Journal of Medicine. Accessed online at https://www.nejm.org/doi/full/10.1056/NEJMoa1800389 on April 16, 2025.
20minutos
