How to live healthily beyond 90 (the science-backed way)

Our Annual Health Survey of 940 people revealed 75% of you think it’s possible to be healthy at 90. Yet, the average healthspan expectancy aw no(the number of years you live in good health) in the UK is around 62 years [1].

With the State Pension age set to increase (again) next year, it’s more important than ever to look after yourself now, to protect the future you.

This article explores your thoughts and fears about ageing and explains how you can use blood testing to live healthily for as long as possible.

This article explores:

1. Fear of losing memory and mental sharpness
2. Fear of losing physical mobility and independence
3. Fear of losing energy and vitality
4. Fear of losing physical appearance
5. Feel the fear and age anyway

1. Fear of losing memory and mental sharpness
 

Survey insight: The biggest fear people had about ageing was losing their cognitive function. Just under 44% of our customers were concerned about losing their memory and mental sharpness, and this was evenly spread through all genders and age groups.

Memory loss and ageing

Memory loss is seemingly a normal part of ageing. One study found that around 40% of people over the age of 65 experienced some kind of memory loss [2].

Interestingly, not all cognitive function decreases at the same rate.

For example, our memory and speed we can process new information declines as we age, but our vocabulary and ability to concentrate seems to stay pretty much the same.

Factors that affect cognition include nutrient deficiencies, cardiovascular health, inflammation, and thyroid imbalance.

The link between heart health and cognitive function

You might not immediately associate your brain with your heart health. But your heart supplies your brain with vital oxygen and nutrients.

If you have poor cardiovascular health, your cognitive function might suffer [3,4]. So, the best way to protect your brain is to protect your heart health.

2. Fear of losing physical mobility and independence
 

Survey insight: Closely following cognitive function, was the fear of losing your mobility. Again, this was evenly shared between all genders and ages, with 40% of you worried about your mobility declining with age.

Mobility loss and age

Getting older doesn’t mean an end to being active, although what active looks like may change – the most important thing is to find something that you can do.

Common conditions that cause mobility issues include:

• Osteoporosis – decrease bone density
• Sarcopenia – natural loss of muscle mass
• Osteoarthritis - stiffness in joints and reduced flexibility

Longevity tips to keep your mobility strong

• Vitamin D and calcium – vital nutrients for bone-building.
• Weight training – especially good for increasing your bone density and maintaining muscles. Don’t worry – you don’t have to be a powerlifter, small dumbbells are enough to get you started.
• Taking a vitamin D supplement – everyone in the UK needs vitamin D winter
• Use it or lose it – take the stairs, do regular stretching, and walk as much as you can. Practicing movements like squats and lunges while you watch tv, will help you later in life for getting out of chairs.

Best biomarkers to test to support your mobility

• Vitamin D
• Hs-CRP
• Testosterone and oestrogen (low levels can cause decrease in bone density)
• Iron and ferritin

3. Fear of losing energy and vitality
 

Survey insight: Just over 4% of you were worried about losing your energy and vitality as you get older.

Three tips to increase your energy levels with age

Just as ageing doesn’t have to mean reduced mobility, it also doesn’t have to mean you lose your energy.
 

1. Get active, and stay active

Make moving every day a non-negotiable part of your life. Start your mornings with a gentle stretching routine, play your favourite music and dance through all your household chores, or try a swimming class (great for reducing joint stress).

Find something you love, and it will feel easy.
 

2. Feel connected

Research has shown feeling connected to others influences how we age. So, keep your social ties with others strong.

Even if being social doesn’t come naturally to you, there are ways to connect with your community without  feeling uncomfortable. Joining your local book club or trying a new exercise class puts you among people without the focus being on you, and you never know what friendships may develop.
 

3. Vitamin vitality

Stay on top of your nutrient intake.

Some vitamins and minerals, such as vitamin D, B vitamins, and iron can leave you feeling lacklustre if they’re deficient.

The Mediterranean diet is a great way to keep your body nourished and your diet balanced.

Best biomarkers to support your energy

• Vitamin D
• Vitamin B12 and folate
• Iron

4. Fear of losing physical appearance
 

Survey insight: Only 2% of our respondents feared changes to their physical appearance through age. With the ever-growing popularity of cosmetic procedures, airbrushing, and filters, it’s surprising there aren’t more people feeling the pressure to look younger.

Tips to accept your changing appearance

Ageing is inevitable, and the best (and cheapest!) thing you can do is work on your mindset.

We don’t have any biomarkers to recommend testing for acceptance (although our Skin IQ Blood Test can give you incredible insights into the health of your skin). But we can give you some pointers to help you embrace your ageing appearance.

Soften your mental chatter

Instead of inspecting and judging your face for new wrinkles or creases, try to notice without judgement. You can think something like, “My face is changing, and that is life”, or, “There’s that thought about my skin again”.

Noting these thoughts in a neutral manner takes away their power.

Nourish your body

Foods rich in omega-3s can reduce “inflammageing” - inflammation-related ageing and keep skin health and resilient.

Not only do vitamins such as vitamin D, C, and Bs, and minerals such as iron and zinc, provide immune function, they also support collagen production.

So, take some time to make lifestyle choices that give your skin the best chance of being healthy.

5. Feel the fear, and age anyway
 

A fortunate 7% of our respondents said they don’t fear ageing.

For the rest of us, ageing worries are completely human. Life is unpredictable, and while we can’t control everything, we can take meaningful steps to protect our long-term health.

Ageing well isn’t about chasing perfection or avoiding ageing altogether.

It’s about understanding your body, looking after your health, and making informed decisions that support you for years to come.

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References

1. Healthy life expectancy - Mortality Insights. In: GOV.UK [Internet]. [cited 4 Dec 2025]. 
2. Brito DVC, Esteves F, Rajado AT, Silva N, Araújo I, Bragança J, et al. Assessing cognitive decline in the aging brain: lessons from rodent and human studies. NPJ, Aging. 2023;9: 23.
3. Heart disease as a risk factor for dementia - PMC. [cited 5 Dec 2025]. 
4. An accumulation of cardiovascular risk factors over time increases chances of developing dementia - Alzheimer’s Research UK. [cited 5 Dec 2025]. Available:
5. Peras I, Mirazchiyski EK, Pavešić BJ, Recek ŽM, Peras I, Mirazchiyski EK, et al. Digital versus Paper Reading: A Systematic Literature Review on Contemporary Gaps According to Gender, Socioeconomic Status, and Rurality. European Journal of Investigation in Health, Psychology and Education. 2023;13: 1986–2005. doi:10.3390/ejihpe13100142