A quick scroll through social media, search engines, and streaming series reveals a common theme: Longevity is trending. From week to week, it seems like there’s a new, hot, “must do” practice that promises to lengthen our lives. But how much of it is helpful and how much is hype?
As believers, we know that the length of our life is entirely in God’s hands. Psalm 139:16 says, “All the days ordained for me were written in your book before one of them came to be.” And yet, certain longevity practices may still be helpful in relation to being wise stewards of the days we’ve been given. (Ps. 90:12)
A recent study in The Lancet noted a few crucial, science-based factors in determining longevity. Among them are mental stimulation, stress reduction, social interaction, and thoughtful consumption. Let’s see how some of the latest longevity trends hold up to this science.
Cold Plunges
Cold plunges refer to intentional cold-water exposure through baths, showers, swimming, or the like. Celebrities and podcasters have all been raving about cold plunges for well over a year, touting the pro-immunity, anti-depressant, and anti-inflammatory benefits, among others.
Personally, I find the mere idea unpleasant. But those who practice the cold plunge – people I know personally – insist that it’s more than a social media craze. My oldest son regularly engages in cold plunges, sometimes by taking a running leap into our 60-degree pool in 50-degree weather. “I never feel more alive,” he claims.
And the evidence goes beyond personal anecdotes. Though research on cold plunges is statistically sparse, there seems to be a scientific leaning to support the potential link between longevity and cold plunges. NPR reports that cold plunges may help with stress cross-adaptation, meaning, the practice of exposing your body to the stress of cold water can help it respond better to other stresses.
“Cold water activates the sympathetic arm (fight-or-flight) of your autonomic nervous system, but your body can adapt over time – and essentially be trained to be less activated. In fact, even just a handful of brief sessions in cold water can dampen this response substantially, with those effects lasting many months.”
In effect, your brain and nervous system eventually learn to be “okay” with the stress of cold water, thus allowing the mental flexibility to potentially be okay with other stressors. This seems to fall in line with the longevity marker of mental stimulation, thus supporting the cold plunge trend as a viable option for those who find it appealing. However, take care to practice cold plunging with wisdom. It can be dangerous for someone who has a heart condition, high blood pressure, peripheral neuropathy, or takes a beta blocker. Also, no one should do a cold swim alone as hypothermia is a real risk. Talk to your doctor for guidance.
Rest/Sleep Tourism
We’ve all heard the phrase, “I need a vacation after my vacation.” Trips have a reputation for leaving travelers a bit exhausted. But the trend of rest (or sleep) tourism seeks to turn that notion on its head.
Fortune magazine reports, “The sleep tourism market is estimated to grow by nearly 8% and by more than $400 billion between 2023 and 2028, according to an analysis by HTF Market Intelligence.” In this market niche, travelers are encouraged to prioritize rest and rejuvenation over a packed itinerary. To cater to rest tourists, some resorts offer sleep trackers, hammock therapies, and even pillow menus.
How well does rest tourism align with longevity? Well, in general, vacations are known to have health benefits. The Healthy reports, “A 40-year study conducted by the European Society of Cardiology found that people who take less than three weeks of vacation time a year have a 37% greater risk of premature death … This elevated risk is in spite of living an otherwise healthy lifestyle.”
As we work with Medi-Share members on Biblically-focused stress reduction techniques, we often highlight the importance of rest. Adding an intentional sleep element to a vacation seems to correspond with the longevity factor of stress reduction as well, making the rest tourism trend a valid option for those who want to give it try.
“Blue Zone” Lifestyles
American researcher Dan Buettner is known for his study of areas with statistically more healthy centenarians, places which he dubbed “Blue Zones”. Following his research, Blue Zones have become a hot subject among streaming series, health influencers, and more.
Because of the high life expectancy noted in the five Blue Zones -- Okinawa, Japan; Icaria, Greece; Sardinia, Italy; Nicoya, Costa Rica; and Loma Linda, United States -- it seems everyone wants to know the secrets to longevity found there. According to a rundown by Dr. Liji Thomas, it turns out the lifestyle choices in Blue Zones are rather simple. Blue Zone residents share these values:
- A low-calorie, plant-based diet with little to no meat consumption (3-4 oz., five times a month)
- High emphasis on faith, social connection, and purpose in life
- Alcohol abstinence or limited consumption, reserved for occasional antioxidant-rich red wine
- A naturally active lifestyle, including gardening, walking, farming, and chores
- Intentional stress reprieves such as napping, prayer, and family interaction
Obviously, these values have proven to be effective in terms of longevity, with the “proof in the pudding” being a notably higher percentage of healthy residents over 100 years old. One notable longevity factor of Blue Zones seems to be the intentional social interaction. Secure connections to family and community seem significant in increasing the average life expectancy in these areas.
Gut Health
Everybody’s talking about probiotics, prebiotics, and microbiomes these days. A few supplements here, a bit of fiber there, and you’re supposed to feel amazing, lose weight, and increase your lifespan – according to your long-lost Facebook friends.
As much as multi-level marketing schemes may cause us to raise an eyebrow, science does have something to say about prioritizing gut health. “One of the latest targets in the study of healthy aging is the gut. Increasingly, research points to changes in the gut microbiome as a predictor of longevity and how well we age,” Duke University School of Medicine reports. “In animal studies, microbiota transplantation from a young to an old host acts as a reset button for aging mice, increasing lifespan, and changing metabolism.”
Does that mean that probiotic supplements really are the key to longevity? Well, you’ll have to make that decision for yourself. But in the meantime, consider prioritizing your gut health naturally by adding more food-based fiber to your diet. This falls in line with the longevity factor of thoughtful consumption.
Dr. Andrew Huberman talks at length about gut health on his famous podcast, Huberman Lab. In this particular episode with Dr. Robert Lustig, the two explain how fiber-rich foods help to enhance the productivity of essential gut microbiomes, questioning the age-old metabolic concept of “calories in, calories out”. To paraphrase one important point, fiber forms a type of blockade in the stomach which in effect allows our gut microbiomes to absorb calories instead of our other cells.
Conclusion
While it’s important to remember that we’re not in total control of our own lifespans, certain longevity trends may not need to be written off entirely. Practices that highlight stress reduction, mental stimulation, social interaction, or thoughtful consumption can be marks of a generally healthy lifestyle – for as many days as the Lord chooses to give us in our lifetimes.
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