Introduction

Throughout history, humans have longed for a long life with good physical and mental health. Mythical stories in literature reflect this desire to remain youthful throughout one's lifetime—such as the famous Fountain of Youth (Glez, 2024). However, modern science has shown us that a long and healthy life does not depend on magical solutions, miraculous elixirs, or supposed anti-aging drugs but rather on three fundamental pillars: physical exercise, healthy eating, and adequate rest (Ramos, Narrea, y Castillo, 2022).

The best part is that these three pillars depend entirely on you, you can control them yourself. While aging is a natural and biological process that cannot be avoided, you can take charge of these three essential aspects to ensure a healthy old age, both physically and mentally, avoiding dependence on others.

In this article, I share with you ideas to help you stay young in spirit and healthy in your body. I also include videos that visually demonstrate how you can reach old age in good health, continue doing things independently, enjoy life in a healthy way, and avoid being a burden to others.

 

1. The Myth of the Fountain of Youth

There are mythical tales of a magical spring with healing waters capable of reversing aging. One of the most well-known myths originates from the time of the conquest of the Americas, when Spanish explorer Juan Ponce de León, according to legend, set out on an expedition in search of the mythical Fountain of Youth in what is now Florida, USA. Gallego (2020) recounts: "Juan Ponce de León had not yet turned 40 when he first heard Caribbean natives speak of an island called Bimini, where a marvelous spring flowed that could turn the old into young—the Fountain of Youth." Although he never found the spring, the story has endured as a symbol of the human desire to defy the passage of time.

Similar myths exist in various cultures. In Greek mythology, the goddess Hebe, responsible for youth, had the power to restore the gods' vitality (Manzano Callejo, 2021). In Chinese tradition, the quest for immortality was a recurring theme in Taoist beliefs, where certain elixirs and practices were believed to promote longevity (BBC News Mundo, 2017).

In modern culture, the myth of the Fountain of Youth continues to be represented in literature, film, and television. From “El Dorado” to “Pirates of the Caribbean,” the idea of a magical source of eternal youth still captures the imagination of audiences.

Beyond mythical stories, modern science offers us a clear perspective on how to stay healthy and extend our lives with quality. The key is not a magical spring but strong habits that care for both body and mind (Cáceres, González,  y Torres, 2022).

Although the myth of the Fountain of Youth is fascinating, the reality is that there is no magic solution to stop aging. Instead, science has shown that living a long life depends on healthy lifestyle habits such as regular physical activity, a balanced diet, and proper sleep. These pillars not only promote longevity but also enhance overall quality of life.

 

2. Exercise: Movement for Vitality

Physical exercise is essential to keeping the body in optimal condition. Regular physical activity strengthens muscles and the heart, improves brain function, and reduces the risk of chronic diseases such as diabetes and cardiovascular conditions. Scientific studies have shown that exercise helps slow down cellular aging by stimulating the production of mitochondria and reducing inflammation in the body (Padilla et al., 2014). Physical activity enhances cognitive function and boosts the immune system. Whether it's walking daily, practicing sports, or doing strength training, consistent movement is an investment in your future health.

Research in areas of exceptional longevity —known as “Blue Zones,” where people live significantly longer than average— reveals that residents do not necessarily go to the gym but integrate movement into their daily lives through walking, household chores, or farming. Yáñez-Yáñez & Mc Ardle (2021) report that the world’s Blue Zones include "the island of Sardinia in Italy, Okinawa in Japan, Loma Linda in California, Icaria in Greece, and Nicoya in Costa Rica..."

In other words, performing extreme workouts in a gym is unnecessary to obtain benefits. Walking daily, practicing yoga, swimming, or doing moderate strength training at home can positively contribute to long-term health improvement. The key lies in consistency and choosing an activity you enjoy.

 

3. Healthy Eating Nourishes the Body and Mind

A balanced diet is essential for maintaining health and vitality throughout life. Pérez (2023) asserts, "The foods we eat impact our physical and mental health. It is essential to have a diet that provides the necessary nutrients for our development." In other words, what we eat directly influences our health and longevity. A balanced diet—rich in natural foods such as fruits, vegetables, legumes, and lean proteins—is crucial for preventing diseases and improving quality of life.

Traditional diets in Blue Zones include many plant-based foods, healthy fats, and moderate amounts of animal protein. Scott (2019) notes that “Research has shown that people in these regions follow a plant-rich diet that includes legumes, whole grains, and nuts. Some animal proteins, such as fish and lean poultry, are consumed several times a week. All of this contributes to their long life expectancy and overall well-being.” Additionally, practices such as intermittent fasting or caloric restriction in some cultures have shown benefits for longevity.

Cultures like the Japanese and the Mediterranean—known for their high life expectancy—are based on natural and balanced diets with minimal consumption of ultra-processed foods. These so-called ultra-processed foods, including sausages, sodas and sugary drinks, cookies, breads, and others, “contain a calculated combination of sugar, salt, fat, and additives, which have been linked to obesity, diabetes, cardiovascular diseases, and some types of cancer” (Pérez, 2023).

Among the essential nutrients for a healthy life are antioxidants (found in fruits and vegetables) that help combat oxidative stress; omega-3 fatty acids, which protect the heart and brain; high-quality proteins, which are crucial for muscle maintenance; and fiber, which supports digestion and prevents metabolic diseases (UNICEF, 2021).

Avoiding excess refined sugars, trans fats, and ultra-processed foods is essential for maintaining bodily balance and preventing premature aging. As Hippocrates said: “Let food be thy medicine and medicine be thy food.”

 

4. Good Sleep Regenerates the Body and Mind

Chronic sleep deprivation has been linked to the development of diseases such as Alzheimer’s, obesity, and diabetes. Maintaining a stable sleep routine, avoiding screen exposure before bed, and creating a relaxing bedroom environment can significantly improve sleep quality.

Adequate rest is just as vital as physical activity and nutrition. Sleep is the body’s natural recovery mechanism. During deep sleep, the brain eliminates toxins, consolidates memories, and strengthens the immune system. Summer y Singh (2024) highlight the role of sleep in health: “During sleep, the body produces growth hormones necessary for development in children and adolescents. These growth hormones also repair tissues and cells in people of all ages.” It follows that people who sleep poorly tend to get sick more often because their immune systems are weakened.

Sleeping 7 to 8 hours a day and maintaining a consistent sleep routine are practices that contribute to a longer and healthier life. In many long-lived cultures, short naps after lunch are common and have been linked to better cardiovascular health.

 

Conclusion: The True "Fountain of Youth"

In conclusion, pursuing a long and healthy life does not require magic solutions, ancient myths, or cosmetic surgery. Living longer and better is a result of conscious choices and healthy habits.

A long and healthy life is based on three essential pillars: exercise, healthy eating, and adequate rest. Incorporating these habits into our daily routines can enhance our health and well-being and allow us to enjoy a longer, more fulfilling life.

Rather than searching for a magical elixir, we must commit to a lifestyle that allows us to enjoy each stage of life with energy, health, and well-being.

As I once heard in a video on social media, “You decide whether you want to be the oldest one at the gym or the youngest one at the nursing home.”

I’m sharing with you a couple of videos that visually illustrate how you can reach old age in excellent health, maintain your independence, healthily enjoy life, and avoid becoming a burden to others.

Feel free to share your thoughts and experiences in the comments section of this article. Together, we can continue exploring how to live a healthier and happier life.

 

 

REFERENCES

BBC News Mundo (2017). El ejército de terracota, el mayor descubrimiento del siglo XX. Recuperado desde https://www.bbc.com/mundo/noticias-42449855

‌Cáceres, R. , González, A. y Torres, A. (2022). Manual de autocuidado.  Recuperado el 23 de marzo de 2025  desde https://www.unicef.org/elsalvador/informes/manual-de-autocuidado

Gallego, D. A. (2020, November 3). Ponce de León: búsqueda de la fuente de la Eterna Juventud. Sobre Leyendas. https://sobreleyendas.com/2008/01/04/ponce-de-leon-y-la-fuente-de-la-eterna-juventud/

Glez, M. (2025, 21 enero). ¿Existe la fuente de la eterna juventud o solo es un espejismo cosmético? Teleamazonas. https://www.teleamazonas.com/fuente-eterna-juventud-espejismo-cosmetico/

Manzano Callejo, J.M. (2021). Complejo de Hebe o de la eterna juventud. Recuperado el 23 de marzo de 2025 de https://www.nuevatribuna.es/articulo/cultura---ocio/complejo-hebe-eterna-juventud/20210116201557183462.html

Padilla Colón, Carlos J., Sánchez Collado, Pilar, & Cuevas, María José. (2014). Beneficios del entrenamiento de fuerza para la prevención y tratamiento de la sarcopenia. Nutrición Hospitalaria, 29(5), 979-988. https://dx.doi.org/10.3305/nh.2014.29.5.7313

Pérez Berlanga, G. (2023). Los alimentos ultraprocesados como un tema de estudio de la bioética global. Medicina Y Ética, 34(4), 935–998. https://doi.org/10.36105/mye.2023v34n4.02

Ramos Espinoza, M. A., Narrea Vargas, J. J., & Castillo-Paredes, A. (2022). Nutrición y ejercicio físico, una considerable propuesta de ayuda no farmacológica ante el COVID-19 (Nutrition and exercise, a considerable proposal for non-pharmacological help against COVID-19). Retos, 45, 538–557. https://doi.org/10.47197/retos.v45i0.91455

Scott, Baylor (2019). The Blue Zone diet: Embracing habits of the world’s healthiest people. Recuperado desde https://salud.bswhealth.com/blog/the-bluezone-diet

Summer, J. V., & Singh, A.(2024, February 29). 8 Health benefits of sleep. Sleep Foundation. Recuperado desde https://www.sleepfoundation.org/how-sleep-works/benefits-of-sleep

UNICEF (2021). La alimentación nutritiva y saludable. Recuperado desde https://www.unicef.org/dominicanrepublic/informes/la-alimentacion-nutritiva-y-saludable

Yáñez-Yáñez, Rodrigo, & Mc Ardle Draguicevic, Nelson. (2021). Zonas azules: longevidad poblacional, un anhelo de la sociedad. Revista médica de Chile, 149(1), 154-155. https://www.scielo.cl/scielo.php?pid=S0034-98872021000100154&script=sci_arttext