Five recent studies reveal new revelations about age-old aging advice. Our experts dig into the science and break down what you need to know about the longevity gender gap, lasting social connections, and the lifestyle habits and personality traits that impact your long-term health.
1. Get a little help from your friends to slow aging.
The buddy system can have big benefits for longevity. An October 2025 study from the journal Brain, Behavior, and Immunity-Health found that having a solid support system for many years may help slow down the aging process on a cellular level. “This study shows that our emotional and social experiences can actually influence gene expression through epigenetic mechanisms, meaning that the quality of our relationships and mental well-being can shape how our cells age over time,” explains Lifeforce Clinician Barbara Dougherty, CRNP. Study participants with deeper bonds also had lower levels of interleukin-6, a type of protein linked to inflammation.
Our takeaway:
“Longevity isn’t only about keeping the body healthy — the mind plays just as big a role,” Dougherty says. “Social support motivates us to take better care of ourselves and gives us a sense of belonging and meaning.” Dougherty suggests getting involved in a community, whether it’s a volunteer organization, faith-based group, book club, hobby circle, or fitness class.
“The research shows that long-term bonds carry the strongest longevity benefits, so make the effort to reconnect and nurture old friendships,” Dougherty advises. “Check in regularly with close friends and family — even a quick call or text helps maintain connection. Quality and depth matter more than the number of relationships.”
2. Women’s longevity isn’t luck — it’s biology and behavior.
The longevity gender gap is widening. As of 2023, women in the U.S. are expected to live to about 81 years old compared to 76 for their male counterparts. New research in Science Advances explores why. The study found that among 528 species of mammals, females live about 13% longer in 72% of the species. This is partly due to genetics — females have two X chromosomes, which may provide protection against potentially harmful genetic mutations.
But there are also lifestyle factors at play. Researchers found that men are more likely to engage in “risky behaviors” such as smoking and drinking alcohol, which can lead to higher rates of cancer and heart disease. Men are also more prone to skipping sunscreen and more likely to die of melanoma. Additionally, men are less likely to screen for cancers regularly.
Our takeaway:
“While biology plays a role, men’s shorter lifespans aren’t predetermined. They are often shaped by lifestyle factors,” Dougherty says. “Genetics set the stage, but daily choices write the script!”
To flip the script and optimize longevity, men should prioritize prevention and schedule routine screenings for heart, colon, prostate, and skin health. “Catching issues early is one of the biggest life extenders,” Dougherty says. She also advises rethinking the “tough it out” mindset that can be prevalent in men. “Managing stress and seeking help when needed are linked with longer, healthier lives.” Finally, limit alcohol, avoid tobacco, and stay mindful of impulsive decisions because, as Dougherty puts it, “Longevity thrives on moderation!”
3. Drink up to bring down your disease risks.
We’ve all heard to drink more water, but switching up your sips could be even more valuable. A study in the British Journal of Nutrition found that people who consumed seven to eight drinks per day — a combination of coffee, tea, and plain water — had a 28% lower risk of death from any cause than those who drank fewer than four a day. The most protective mix was a balanced blend of water plus roughly a two-to-three ratio of coffee to tea.
Our takeaway:
“This study adds some nuances to the hydration story. Historically, we’re told that beverages like coffee and tea are dehydrating and may even ‘cancel out’ some of our water intake,” Dougherty says. “But this study shows that beverage variety may amplify benefits. Coffee and tea are both rich in polyphenols and antioxidants."
Dougherty suggests hydrating smart with sparkling or fruit-infused waters, herbal tea, and decaf options. She warns to skip sugary and flavored coffee creamers because they counteract java’s metabolic gains. “Hydration isn’t about guzzling plain water,” she says. “It’s about staying consistently hydrated with a balanced mix of antioxidant-rich and low-sugar beverages.”
4. Your mindset matters for longevity.
A study in the Journal of Psychosomatic Research found a link between participants’ personality traits and their longevity. Those who described themselves as being active, organized, lively, responsible, helpful, hard-working, and thorough were more likely to live longer, while those who considered themselves anxious or moody faced the opposite.
Researchers believe that how you think about yourself impacts how you approach your health. For example, if you don’t perceive yourself as capable and organized, you may be less proactive about seeking out care and less likely to stick with wellness goals.
Our takeaway:
Your personality may feel fixed, but “it’s not destiny,” Dougherty says. “These findings are more about how personality shapes your daily choices, healthcare habits, and ability to follow through.” You have the power to shift your mindset. “Try to reframe your self-talk from ‘I can’t’ to ‘I’m capable and working on it,’” she suggests. You can do this through daily affirmations, journaling, or simply tuning in to your thoughts and redirecting negative self-talk in the moment.
Your actions also create your reality. Build habits that reflect your ideal traits such as showing up on time, following through on commitments, and helping others. “Small, consistent actions reinforce your sense of responsibility,” Dougherty says. You don’t have to do it alone. “Surround yourself with supportive people and tools that help you stay organized, active, and proactive about your health.” Remember, your Lifeforce clinician and health coach are on your team.
5. Three years can change everything.
Aging does not have to mean declining. New findings in the journal PLOS One showed that adults over 60 can regain their optimal well-being in just three years by focusing on lifestyle behaviors like staying active, sleeping well, maintaining a healthy weight, and nurturing social ties. In fact, one in four adults in the study were able to significantly improve their health during the three-year period.
Our takeaway:
“This study is encouraging because it reframes aging as a period of opportunity rather than inevitable decline,” Dougherty says “It shows that it is never too late to begin working toward better health — with the right habits and mindset.” She notes that regular exercise, eating nutrient-dense meals, proper sleep hygiene, and staying connected to community not only prevent problems, but they can help you feel stronger over time. “No matter how old you are, the choices you make each day can lead to more energy, better health, and greater happiness.”
This article was medically reviewed by Barbara Dougherty, APRN, FNP-BC.
