A new look at aging research is reshaping the way we understand what it means to live a long and healthy life. While some people live past 100 thanks to genetics, experts are finding that lifestyle choices play a much bigger role than we once thought. This is the core idea behind lifestyle psychiatry and longevity—the science of how everyday habits affect not just our mental well-being but also how long and how well we live.
One striking case is Ethel Caterham, who recently became the oldest living person at 115. While rare genetics likely played a part in her longevity, most of us can’t rely on that alone. Fortunately, science shows that small, consistent changes to our daily routines—especially when it comes to mental and emotional health—can make a big impact.
Physical Activity: More Than Just Movement
Just 75 minutes of brisk walking each week has been linked to two extra years of life. Even light movement can reduce inflammation, regulate mood, and lower the risk of heart disease and depression. On the flip side, sitting for too long—even with regular workouts—can increase the risk of early death. That means it’s just as important to avoid long periods of inactivity as it is to exercise regularly.
For those focused on brain health, physical activity also helps manage anxiety and stress. This is why it plays a big role in lifestyle psychiatry, which promotes movement as a key therapy for both physical and mental longevity.
Eat Well to Age Well
When it comes to food, research consistently points to plant-forward diets as one of the biggest predictors of disease-free aging. Diets rich in vegetables, whole grains, nuts, and legumes are linked to longer lifespans and fewer mental health issues. Meanwhile, heavy consumption of processed meats, fried foods, and added sugars has been tied to higher rates of depression and chronic illness.
Emerging evidence even shows that how and when we eat matters. Intermittent fasting and reduced calorie intake—under medical supervision—may support better brain function and delay age-related diseases.
Sleep, Stress, and Social Ties Shape Lifespan
Good sleep isn’t just about feeling rested—it’s about living longer. A major study of half a million people in the UK found that irregular sleep patterns increased the risk of early death by 50%. Quality sleep helps the brain reset, repair, and reduce harmful stress hormones like cortisol.
Speaking of stress, managing it is crucial. People who experience childhood trauma or chronic stress often face more health problems later in life, including mood disorders and inflammation. However, practices like mindfulness, yoga, and even talk therapy can boost resilience.
Another surprising longevity factor is social connection. Older adults who engage in regular social interaction are three times more likely to live five more years compared to those who are isolated. Supportive relationships reduce stress, improve emotional health, and even boost immunity.
Genetics Plays a Role—but So Do You
While genes do influence longevity—some experts estimate by 20–40%—they don’t determine everything. Even people with a strong genetic background for long life aren’t guaranteed to reach 100. The good news is that lifestyle psychiatry empowers us to take charge of the remaining 60–80% through our habits.
The Future of Psychiatry Includes Longevity Science
As researchers and clinicians continue to explore how lifestyle choices affect the brain and body, a new model of care is emerging—one that looks beyond medications and integrates diet, sleep, movement, and social health into mental health treatment. This approach is especially valuable for aging populations who want not just longer lives, but better ones.
If you want to age well, think beyond your genes. Focus on sleep, stress management, physical activity, and meaningful social connections. These simple yet powerful tools may not guarantee 115 years, but they could help you enjoy more of the ones you do get.
Discover more at https://interventionalpsychiatry.org/
Citations:
Elliott, B. (2025). What Research Says About Living to 115. The Conversation. https://theconversation.com/want-to-live-to-115-heres-what-research-says-you-should-do-228511
Lee, I-M. et al. (2012). Leisure-time physical activity and mortality. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/news/press-releases/exercise-longevity/
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