5 myths about the ‘fountain of youth’

Nearly every day, it seems like there’s a headline about ways to stay young and turn back the clock on aging. One day, it’s the newest miracle skin cream; the next, the latest diet or fitness craze. But it’s important to take “anti-aging” claims with a grain of salt. "There's just not much evidence that any of that stuff will extend your lifespan or make you healthier," says Karen Galichon, MD, of Primary Health Group in Henrico, Virginia.

The fact is, aging is a natural and healthy part of life. When we come to terms with the fact that aging is inevitable—even beautiful—we can learn to enjoy and embrace the value of every phrase of our lives rather than continually focusing on ways to defy time and stay young.

Here are five common misconceptions about aging—plus pointers on what may actually increase longevity and contribute to healthy living at every age.

Reality: Being happy can certainly make one’s golden years more pleasant, but it’s unclear if happiness itself is responsible for extending those years. A decade-long study published in The Lancet in 2016 found that among 700,000 women in Britain, being unhappy or happy didn't make much difference in how long they lived. A 2020 study in Social Science & Medicine also found that happiness wasn’t necessarily a predictor of longevity. Researchers did find, though, that people who were less trusting of others had a 13 percent greater chance of cardiovascular-related death than people who were more trusting.

While happiness may not make you live longer, looking on the bright side might. A 2022 study in the Journal of the American Geriatrics Society found that optimism was associated with 5.4 percent longer lifespans compared to those of people who were not optimistic.

Reality: Marriage offers many benefits, like daily companionship and support during tough times, but it’s not necessarily a guarantee of longer life. Longevity may be a potential perk, but in studies of heterosexual marriages, it appears that men benefit more than women. "There's a lot out there that says men live longer if they're married," says Cecily Montgomery-Imani, MD, of Vanderbilt University Medical Center in Nashville, Tennessee.

A well-known study, The Longevity Project, found that men in long-term marriages were more likely to reach age 70 than single, remarried, or divorced men. Additional research published in 2020 in SSM-Population Health found that married men lived an average of 2.4 years longer than unmarried men; married women lived two years longer than their unmarried counterparts. A 2022 study in JAMA Network Open found that people who were unmarried had a 15 percent greater risk of death than those who were married. This study also found that marriage offered a greater benefit for men than women. Researchers posit that married people live longer because they tend to have fewer risky behaviors and aren’t as likely to have unhealthy habits like misusing drugs and alcohol.  

That said, being married does not automatically translate into a longer life. Unhappy partnerships can lead to high levels of stress, which may be harmful to health. Other research has shown that women who stay single or are divorced or widowed are also well-equipped to live long, happy lives. And if you’re in a same-sex relationship, there just hasn’t been enough research yet to draw definitive conclusions about how marriage affects longevity, though initial findings from abroad suggest benefits similar to those observed in opposite-sex marriages. The key for anyone, married or not, is to maintain friendships and social connections along with other healthy habits over the long haul.

Reality: The data here is mixed. While some research suggests that eating foods with omega-3 fatty acids may protect your brain, a large 2015 study showed that omega-3 supplements didn't reduce cognitive decline. Another supposed anti-aging compound, curcumin (found in the spice turmeric) has been shown to reduce cell damage and decrease inflammation in animal models, according to a 2021 study in Biomedicine & Pharmacotherapy.

When it comes to taking vitamins and supplements, Dr. Montgomery-Imani says there's just not enough evidence to prove they help with aging.

What may help? A nutrient-filled, healthy diet, such as the Mediterranean eating style. One study of 2,500 older adults found that those with high blood levels of omega-3 fatty acids—found in healthy amounts in fish, nuts, seeds, and other staples of the Mediterranean diet—had a 34 percent lower risk of death from all causes than those with low levels. And as the authors of the study in Biomedicine & Pharmacotherapy noted, aging is an “intricate mosaic” caused by the interaction of environmental factors (which include diet, physical exercise, and other health habits), genetics, and random events.

Reality: Working hard—even late in life—doesn’t slash your lifespan. In fact, being involved and committed to your job may provide a boost to longevity. Researchers from The Longevity Project found that hard-working, productive people tended to live longer than more easygoing people—especially if they were dedicated to things or people beyond themselves or felt useful and appreciated at work. Other research has shown that working past age 65—instead of retiring—may help you live longer and enjoy good health during your later years.

A key message from much of this research, though, is that it’s important to enjoy your work. If you’re doing something you dislike, it can lead to chronically high stress levels, which can affect everything from the size of your waistline to your risk of heart disease. If your job is draining, try to find something more fulfilling. If you're working hard at something you truly love, keep at it as long as it brings you fulfillment.

Reality: Do you want to improve the appearance of your skin after too many years in the sun? Though expensive skincare products often boast big results, even simple pharmacy brands can offer benefits. To get results, look for specific ingredients in the product rather than a high price tag.

Montgomery-Imani recommends two must-haves. "Sunscreen and retinol are definitely known to help prevent or improve skin changes associated with prolonged sun exposure," she says. Sunblock is your most effective ally for protecting your skin over time. The American Academy of Dermatology Association recommends choosing sunscreen that offers full-spectrum protection, has an SPF of at least 30, and is water-resistant. Even if you tanned—or burned—as a young person, it’s never too late to begin a smart sunscreen habit.

So, what's the secret? It’s important to recognize that genetics plays a role of anywhere from 15 to 40 percent of longevity—and a comparably larger role the older you are. That said, there is still a lot you can do at any age to increase your chances of having a long, healthy life.

"There's no magic involved," says Dr. Galichon, but rather a holistic approach to healthy living. Montgomery-Imani puts prevention at the top of her list, including vaccines. "Have regular exams and get your age-appropriate screenings,” she says.

Regular exercise throughout life is key. The Centers for Disease Control and Prevention recommends at least 150 minutes per week of moderate-intensity physical activity with at least two bouts of muscle-strengthening work. Consume a balanced diet high in fruits and vegetables that includes whole grains, lean protein, low-fat dairy, and healthy fats like olive oil, while limiting sugar, sodium, and saturated fat. Get plenty of sleep, work on maintaining a healthy weight, reduce your stress levels as much as you can, avoid tobacco and alcohol, and nurture healthy relationships.

Doing these things—and not worrying about following the latest anti-aging fads or buying the perfect products—will help set you on a course for longer and healthier living and a lower RealAge.