We’ve all heard tales of the fabled fountain of youth from ancient myths to Hollywood blockbusters like "Pirates of the Caribbean". But what if the secret to a longer, healthier life isn’t a mystical elixir but something much simpler?
In South Africa, where lifestyles range from fast-paced urban living to the more laid-back rural existence, the quest for longevity is universal. We spend a fortune on skincare, wellness retreats, and supplements, hoping to slow down ageing.
But science tells us that the real key to living longer and, more importantly, living well lies in two fundamental aspects: diet and exercise.
The link between diet and ageing
In December, a groundbreaking study published in "Clinical Nutrition" reinforces what nutritionists have long suspected: what we eat directly impacts how we age.
Researchers from Finland and Switzerland tracked young adults’ diets and found that those who consumed highly processed foods, sugary drinks, and red meat aged biologically faster than those who ate more fruits and vegetables.
In simpler terms, a diet high in junk food doesn’t just make you gain weight; it speeds up your body’s ageing process.
Dr Suvi Ravi, a postdoctoral researcher at the University of Jyväskylä in Finland and one of the study’s authors, noted that switching to healthier foods might even help reverse some of the damage caused by poor eating habits.
"Some studies have shown that diet modification can slow down epigenetic ageing, at least in older individuals," Ravi explained.
This means that even if you’ve spent years indulging in unhealthy foods, making better dietary choices now could still have a significant impact on your longevity.
The role of exercise in longevity
Beyond diet, staying physically active is another crucial factor in slowing down ageing. Research published in "Nature Ageing" in February 2025 found that regular exercise, combined with daily omega-3 and vitamin D supplements, significantly lowers the risk of age-related health issues.
For South Africans, this is particularly relevant. According to the South African National Health and Nutrition Examination Survey (SANHANES), more than 50% of adults do not engage in sufficient physical activity, increasing their risk of chronic diseases like diabetes and heart disease.
What type of exercise works best?
Experts agree that a mix of cardio, strength training, and flexibility exercises is ideal for longevity.
Walking or running: Just 30 minutes a day can improve cardiovascular health and boost mood.
Strength training: Lifting weights or doing bodyweight exercises helps maintain muscle mass, which naturally declines with age.
Yoga and stretching: Improves flexibility, reduces stress, and encourages mindfulness.
You don’t need an expensive gym membership. Simple activities like taking the stairs, walking in the park, or doing home workouts can make a significant difference.
A South African perspective: our unique dietary challenges
South Africa’s food landscape presents both opportunities and challenges when it comes to longevity.
Traditional South African diets rich in vegetables, legumes, and whole grains have the potential to be incredibly healthy. Dishes like umngqusho (samp and beans) and morogo (wild spinach) are packed with nutrients that support longevity.
The challenge:
The rise of fast food culture has led to increased consumption of processed meats, refined sugars, and unhealthy fats.
South Africa has one of the highest rates of sugar consumption in the world, with the average person consuming more than 24 teaspoons of sugar a day, well above the World Health Organization’s recommended limit of six teaspoons.
How to make small, sustainable changes
Want to live longer and healthier? The good news is that small, consistent changes can have a big impact.
- Dietary tweaks for longevity
- Eat more whole foods: Opt for fresh fruits, vegetables, whole grains, and lean proteins.
- Reduce processed foods: Cut back on sugary drinks, fast food, and heavily processed meats.
- Hydrate wisely: Swap fizzy drinks for water or herbal teas.
- Practice mindful eating: Pay attention to portion sizes and eat slowly.
Simple ways to stay active
- Walk more: Aim for 10,000 steps a day.
- Try yoga or stretching: Even 10 minutes a day improves flexibility.
- Strength training twice a week: Helps maintain muscle and bone health.
- Find a movement you enjoy: Dance, cycle, hike, or whatever keeps you moving!
While genetics do play a role in how long we live, our everyday habits matter just as much, if not more.
Science continues to confirm that eating well and staying active are the most effective ways to slow down ageing and improve our quality of life.