9 things you’re doing that may be shortening your life

Did you know that most of ageing depends on your lifestyle rather than your genetics? That is why it is so important – especially now, when longevity is becoming such a massive talking point – to emphasise that there are actions you can take now if you want to have an impact on your lifespan, regardless of your family health history.

Put it this way: We don’t just want to live longer; we want to live better. Sure, we’d love to add more years, but those years need to be filled with a real quality of life.

This is the firm view of Dr Rafael Guzmán, an author and specialist in Lifestyle Medicine and psychoneuroimmunology. In his work, he outlines the daily habits well within our reach that can help slow down (and in some cases, even roll back) the hands of our biological clock.

“We should all set ourselves the goal of ‘dying very much alive’,” says the expert. “Unfortunately, we’re seeing more and more people who are chronologically young but biologically very aged. 

“Getting to old age while still feeling ‘young’ isn’t some utopian dream; look at the Earth’s ‘Blue Zones’, where there are centenarians who look and feel far younger than many 60-year-olds.”

The biggest enemies of longevity – Lifestyle mistakes you could be making

When asked about the ultimate catalysts for cellular decline, Dr Guzmán warns that there are specific everyday lifestyle mistakes that form a dangerous baseline that shortens our lifespans:

• Loneliness
• Feeling like you don’t have a reason to get out of bed in the morning
• Recurring low-grade infections
• Toxin exposure
• Blood sugar spikes
• Antioxidant deficiencies

He also notes: “Lack of sleep, a sedentary lifestyle and poor nutrition form a dangerous trio that shortens our lifespans far more quickly than most would suspect.”

Rewinding your biological clock: Our questions answered

Is there a growing consensus that people want to not just live longer, but better?

“Absolutely. I believe that what truly matters to us as human beings isn’t simply the fact that we age, but how we age. In Western countries, we’ve managed to increase life expectancy, but people are spending their final years ill and entirely dependent on medication. That shouldn’t be the ultimate goal of our healthcare systems. 

“We should be striving to have grandparents who are full of vitality – sharp, while retaining excellent cognitive capacity. If I have to choose, I will always pick quality over quantity.”

What role do genetics actually play in ageing, and what can we do to counteract their effects?

“When it comes to ageing, genetics only account for about 25% to 30% of the picture. The rest comes down to epigenetics – meaning it is our everyday habits and lifestyle choices that either fast-forward or slow down the hands of our biological clock.”

We are living longer, but do you think we reach those final chapters with a good quality of life?

“Life expectancy is a statistical indicator that can actually be quite misleading, because ‘life expectancy’ is not synonymous with ‘quality of life’. The term doesn’t accurately express our true potential for health. Long life expectancy metrics are heavily skewed by lower infant mortality rates rather than how well we age. So ‘healthy longevity’ needs to be our gold standard instead.”

What basic shifts should we make to our lifestyles if we want to live longer and, more importantly, better?

“The most important thing to remember is that no matter how small the change, your body’s response will always be positive. To live longer and better, we have to start with self-respect. 

“Behaviours like living aligned with our principles, having a clear purpose in life, respecting our natural circadian rhythms and night-time sleep, breaking free from a sedentary lifestyle and managing chronic stress are all essential. Finding mental calm, socialising, maintaining a sharp sense of smell and proper nutrition are the ultimate tools to slow down ageing.”

We live life at 100mph and struggle to juggle it all. Is this pace counterproductive to our longevity?

“Being in a permanent state of high alert and chronic stress catalyses every known ageing factor. It’s a biological tsunami that often lands us in hospital ahead of our time. Either we learn to say no, slow down the pace or find daily ways to mitigate the damage caused by stress – otherwise, our health will inevitably pay a heavy price.” 

How vital are mental and emotional health when it comes to the ageing process?

“Healthy ageing depends 100% on mental health, just as your mental well-being is heavily dictated by your physical body. Body and mind are entirely inseparable. We can suffer from joint pain, chronic digestive issues or asthma stemming directly from an emotional conflict. Sometimes, by resolving that psychological conflict, it’s possible the physical symptoms may clear.

“The reverse is also true: we can improve emotional conditions by changing how we treat our bodies. The clearest example is exercise: people who work out regularly are 25% less likely to suffer from depression, and those already struggling with anxiety and depression can improve their symptoms by up to 47% simply by exercising outdoors.”

What foods should we never run out of in our kitchens if we want to age beautifully?

“There are several store-cupboard staples and fresh ingredients that have a profoundly positive impact on our cellular health. You should always try to stock up on extra virgin olive oil, pomegranates, avocados, berries, capers, apples and onions, alongside wild-caught fish, shellfish, grass-fed meat, organic eggs and spices like turmeric.”

You suggest that if someone wants to lose weight, they should turn down the heating at home. What is the science behind that?

“Intermittent cold exposure forces the body to raise its own temperature, which can actively keep metabolic diseases at bay. It stimulates thyroid function, activates the production of ‘brown fat’ – which safeguards our metabolic health – and boosts our basal metabolic rate. Exposing ourselves to brief bouts of cold is a fantastic strategy to help us reach old age healthier and even happier.”

About the expert

Longevity expert Dr Rafael Guzmán, who holds a PhD in Clinical Medicine and Public Health, is the author of the bestselling Spanish-language book Getting to Old Age Younger (Llegar joven a viejo).