Vladimir Putin wants to live forever – and he’s not alone. The warmongering Russian leader was recently caught on a hot mic discussing the possibility of human organs being “constantly transplanted, meaning people can get younger, perhaps even [become] immortal”.

Vladimir Putin seems to be fixated on the idea of eternal life, a notion he shares with many. The Russian leader, known for his aggressive political stance, was overheard discussing the potential of continuously transplanting human organs to facilitate rejuvenation and possibly achieve immortality.

During a military parade in Beijing, hosted by Chinese President Xi Jinping, Putin’s remarks were met with interest. Through a translator, Xi noted that some forecasts predict humans could live to the age of 150 by the end of this century.

In a related development, Lonvi Biosciences, a Chinese startup specializing in longevity medicine, announced progress in creating anti-aging pills. These pills utilize a compound derived from grapeseeds, purportedly extending human life to 150 years.

It’s not surprising that the quest for a longer, healthier life captivates the minds of powerful leaders and wealthy tech moguls alike. Take, for example, Bryan Johnson, an American entrepreneur known for experimenting with unconventional methods, including receiving blood transfusions from his teenage son as part of his life-extension regimen.

Yet, beyond these high-profile figures, isn’t the desire to extend our healthy years something that resonates with all of us?

There were 16,600 centenarians in the UK in 2024, double the number of just 20 years ago.

However, increases in life expectancy have stalled in recent years, fuelled by poor diets, inactivity and soaring obesity rates.

So as thoughts turn to New Year’s resolutions and January health kicks, we asked experts to share their science-backed top tips on how to live well for longer.

Diet

Unsurprisingly, a healthy and balanced diet is one of the key foundations for longevity. Food is a key lifestyle pillar identified in Blue Zones – regions such as Okinawa in Japan, Sardinia in Italy, and Ikaria in Greece – which have high concentrations of people living very long lives, often well past the age of 100.

Dr Debra Marcos, clinical nutrition and weight-loss specialist at Weight Medics, says dietary patterns that support heart health, reduce insulin resistance and help maintain a healthy weight are a common factor.

“Research into the world’s Blue Zones shows that diet plays a crucial role in longevity.

“I believe it’s because many of these communities follow naturally anti-inflammatory diets rich in plants, fibre and healthy fats.

“Keeping weight within a healthy range is strongly linked with reduced risk of chronic diseases like diabetes, cardiovascular disease and some cancers, all of which can shorten lifespan.

“Simple changes include adding some sources of omega-3 (walnuts, salmon), extra virgin olive oil which is packed with antioxidants that protect blood vessels, and pulses – a powerhouse of fibre and plant protein that stabilises blood sugar.”

A study led by the University of Zurich last year found a daily dose of omega-3 oils may slow the ageing process. Blood samples from almost 800 people aged over 70 who took various supplements found that taking 1g of omega-3 fatty acids daily appeared to slow biological ageing by up to
four months.

The longest-lived people also tend to eat mostly diets rich in vegetables, wholegrains, and healthy fats such as avocado and olive oil, according to Ralph Montague, founder of The Longevity Clinic.

He says: “I personally take two tablespoons of organic extra virgin olive oil as a late morning snack, along with organic cashew nuts and organic 85% dark chocolate. [People who live longer] also barely touch processed foods, and they tend to stop eating when they’re just 80% full. This can help support metabolic health and also prevent any chronic diseases.”

Exercise

Gyms are no doubt dealing with an influx of people with New Year’s resolutions to boost their fitness. Avoiding too sedentary a lifestyle is crucial because we’re “built to move”, says Dr Suzanne Hackenmiller.

The chief medical advisor for the outdoor fitness app AllTrails explains: “It’s one of the simplest and most powerful ways to keep the body and mind in balance. Every system benefits when we do, from the heart and lungs to the muscles, bones, and brain. Modern life makes it easy to sit still for too long, but regular movement – even in small, frequent amounts – improves circulation, regulates blood sugar, reduces inflammation, improves focus and also our overall wellbeing.”

Running, swimming and cycling are all great options but if more intense activity feels daunting, simply putting one foot in front of the other is a good place to start, Dr Hackenmiller adds.

“Walking is an accessible and often underestimated form of movement for improving longevity. Regular walking supports a healthy metabolism, lowers the risk of chronic disease, and can add more than 10 years to your life.

“It’s incredibly powerful for the brain too – studies show it can reduce the risk of dementia by around 20%, thanks to promoting better blood flow and the growth of new neurons.

“When we take our walks outdoors, we increase the benefits. Exposure to natural light and fresh air helps regulate sleep patterns, boost vitamin D and lower blood pressure.”

Strength training also becomes important as we age for maintaining muscle mass and bone density. And low-intensity movement and stretching, such as yoga, helps maintain flexibility, balance and co-ordination, and staves off frailty.

Dr Hackenmiller adds: “Ultimately, longevity isn’t about one type of exercise – it’s about consistent, varied movement that keeps both body and mind active.”

Sleep

Nodding off gives the body and brain time to repair, restore and rejuvenate, supporting vital functions such as memory consultation, waste removal and hormone regulation.

The NHS recommends that a healthy adult typically needs around seven to nine hours of sleep per night, although this can vary according to age, health and personal circumstances.

Dr William Van Gordon, associate professor in contemplative psychology at the University of Derby, says there is “growing awareness of the importance of a good night’s sleep, including how poor sleep quality can lead to, for example, mental health issues, reduced work productivity, intensification of pain conditions, and poor quality of life”. He adds: “Restorative sleep is therefore needed to maintain equilibrium and healthy functioning in our bodily systems, such as the digestive system, immune system, and nervous system.

“Research shows that poor sleep quality can directly impact our ability to cope with chronic health conditions. In the case of chronic pain for example, getting sufficient sleep has been shown to reduce pain levels as well as lead to associated improvements in mood, interpersonal relationships and quality of life.”

Analysis of data from US states by the Oregon Health & Science University last month found clear correlations between sleep and life expectancy. Adequate sleep stood out as a stronger driver for life expectancy than diet, exercise and loneliness, according to researchers.

Dr Andrew McHill, associate professor in the OHSU School of Nursing, said the strength of the association surprised him.

He added: “We’ve always thought sleep is important, but this research really drives that point home: People really should strive to get seven to nine hours of sleep if at all possible.”

Purpose and social connection

Ikigai is a Japanese concept roughly translated to “a reason for being” or “a motivating force”. This has been consistently linked to greater longevity.

A 2022 study of more than 13,000 people aged 50 and over found those with the lowest sense of purpose were more than twice as likely to die within the eight-year follow-up period than those with the highest sense of purpose.

Social isolation and loneliness are also known to increase the risk of dementia, heart disease, depression and declining physical health.

Lowri Dowthwaite-Walsh, cognitive behavioural psychotherapist and honorary lecturer at the University of Lancashire, says: “Friendship is incredibly beneficial for our wellbeing. Sharing our thoughts and feelings with close friends can help us look after our mental and physical health.

“Having fun and taking part in activities alongside others can increase happiness and confidence. Alongside this, feeling appreciated and cared for by people outside of your family can boost your self esteem.”

A greater number of close attachments with others can provide protection for our mental health and help us manage the challenges of life, Lowri adds. “Social support can be an important buffer against the damaging effects of chronic stress. There is evidence to suggest that people who have good friends are, on average, healthier and live longer lives.”