The secret to longevity for 2026? Breathe, rest, smile and learn to forgive

Breathe, rest and smile. This is the key to longevity for Immaculate De Vivoprofessor at Harvard Medical School and international point of reference in the field of genetic research applied to cancer. But we must not forget to put the right foods on the table, do physical exercise and never neglect the health of our mouth. Living long doesn’t just depend on genes. Our health is also strongly influenced by lifestyle. Genetics, in fact, offers us the code with which our cellular life is written, but epigenetics, which studies how our habits and the environment influence the activity of genes, affects our state of health.

“Our lifestyle is a biological calligraphy that shapes the genome – he explains De Vivo among the authors of: Breathe, rest and smile, the keys to living long (ed. Sperling&Kupfer) –. Food, stress, pollution, relationships, sleep. Everything leaves a molecular imprint. Unlike genetics, which is fixed, the epigenome is plastic. It changes, adapts, deforms, can be improved and can get worse. It is in this space of oscillation that our aging takes place. Not so much in terms of wrinkles or gray hair, but as biological time: chronic inflammation, cellular decay, immunosenescence and cognitive degenerations.”

Professor De Vivo, what relationship is there between DNA and longevity? And what can we do in concrete terms to live healthier and longer?

“There is a strong link between DNA and longevity. Our genes establish a foundation, but our lifestyle influences how DNA ages, especially through telomere shortening and epigenetic changes. We can live longer and better by protecting cellular aging with healthy habits.”

We all know that nutrition is important. What do you recommend doing?

“Food is a powerful anti-aging tool. The main rules are to consume foods predominantly of plant origin, lots of vegetables and fruit, whole grains, healthy fats and limit sugars and ultra-processed foods. These choices reduce cellular damage and promote healthy gene expression.”

Why do we need to prevent inflammation to be long-lived?

“Preventing inflammation is essential for longevity, because chronic low-grade inflammation accelerates biological aging and increases the risk of major age-related diseases. Lifestyle choices that reduce inflammation help slow this process.”

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Among these choices is there also that of combating obesity?

“Obesity increases risk, because excess adipose tissue fuels inflammation, oxidative stress and metabolic dysfunction, all factors that accelerate telomere shortening and aging.”

Sport matters. How much exercise should we do?

“Physical activity works as a protective switch for longevity. Adults should move regularly on most days of the week, combining aerobic exercise and strength training. Even moderate activity has measurable effects on telomeres and epigenetic markers, and with age, the need increases slightly to counteract natural muscular and metabolic decline.”

We don’t think about it, but oral health shouldn’t be underestimated either. Why?

“Oral health is often overlooked but critical. Gum disease and poor oral hygiene increase systemic inflammation which contributes to aging and the risk of chronic disease. Keeping your mouth healthy supports overall longevity.”

You talk about the biological imprint of stress. How does it affect our health?

“Stress leaves a biological imprint, altering hormone levels, increasing inflammation and influencing epigenetic patterns. Chronic stress accelerates cellular aging and, therefore, managing it is critical for long-term health.”

The psyche is important. Even forgiveness?

“Psychological well-being is important. Practices such as forgiveness reduce stress burden, improve emotional balance and lower inflammatory responses, supporting healthier biological aging.”