Key Takeaways
- A study found that adults living in consistently hot regions aged 14 months more over six years than those in cooler climates.
- DNA changes explain heat-induced ageing – Research using DNA methylation-based ageing tests showed that extreme heat events influence biological ageing, highlighting the importance of climate adaptation.
- Simple strategies can keep you thriving in the heat – Staying hydrated, accessing green spaces, and cooling your living environment can help slow heat-related ageing and support longevity.
Did you know that where you live may influence how you age? A recent study published in Science Advances found that adults living in regions with frequent high-heat days showed accelerated biological ageing compared to those in cooler areas (R).
But before you start packing your bags for a move south, here’s the good news: Your body is designed to adapt, and with the right strategies, you can stay strong, vibrant, and full of energy—regardless of the climate.
Let’s explore how heat interacts with ageing and, most importantly, how you can protect your health while continuing to enjoy warm weather.
How Heat Influences Ageing at a Cellular Level
Your body has built-in cooling mechanisms to regulate heat, such as sweating and circulation adjustments. However, research suggests that prolonged exposure to extreme heat may accelerate biological ageing by affecting key cellular functions.
A study by Ailshire and Choi at the University of Southern California found that older adults living in hot regions aged 14 months more over a six-year period than those living in cooler areas (R). The study used three DNA methylation-based biological age tests, all of which confirmed that heat exposure is linked to faster ageing at the molecular level.
How does this happen?
- Increased oxidative stress – High temperatures generate free radicals, which contribute to cellular wear and tear.
- Chronic inflammation – Heat can trigger the release of inflammatory cytokines, which are linked to age-related diseases.
- Altered DNA methylation – Heat exposure has been shown to modify DNA expression, affecting how genes regulate ageing.
While these effects may sound concerning, the power is in your hands—there are many ways to counteract heat-related ageing and keep your body functioning optimally.
Why Older Adults Are More Affected by Heat—And How to Stay Cool
As you age, your body remains incredibly capable, but some natural shifts occur that make heat management more important (R):
- Your skin retains less water, making hydration even more crucial.
- Sweat gland activity decreases, meaning cooling through perspiration is less effective.
- Circulation slows slightly, making it harder to release excess heat.
However, staying ahead of these changes is easy with a few simple habits:
✅ Drink water consistently – Small sips throughout the day keep your body hydrated.
✅ Enjoy cooling foods – Watermelon, cucumber, and leafy greens help regulate body temperature.
✅ Take breaks in shaded areas – Parks, gardens, and tree-lined streets naturally lower surrounding temperatures.
✅ Wear lightweight fabrics – Linen and cotton allow your skin to breathe.
Did you know? Research suggests that green spaces in urban areas can reduce heat-related ageing by providing natural cooling and lowering stress levels (R).
Heat, Sleep, and Stress: The Hidden Factors of Ageing
One often-overlooked consequence of high temperatures is their impact on sleep quality and stress levels—both of which can influence how your body ages.
- Heat-related stress – Studies link prolonged heat exposure to higher cortisol levels, which may contribute to inflammation and accelerated ageing (R).
- Disrupted sleep – Warm nights can prevent deep, restorative sleep, leading to fatigue and increased biological ageing over time (R).
- Increased anxiety – Research suggests that heatwaves can increase stress and anxiety, which in turn affect immune function and longevity (R).
Solution? Optimise your environment for cooler, deeper sleep. A fan, cooling bedding, or simply lowering the room temperature before bedtime can help your body recover overnight.
What About Sauna?
While prolonged heat exposure can accelerate ageing, sauna use is different—it provides controlled, short bursts of heat that may actually support longevity. Research shows that regular sauna sessions can activate heat shock proteins, which help protect cells from damage, reduce inflammation, and improve cardiovascular health (R).
A Finnish study found that people who used a sauna 4–7 times per week had a significantly lower risk of heart disease, dementia, and overall mortality (R). Sauna therapy may also help your body adapt to heat better, making it a valuable tool for resilience in warmer climates.
Can Moving to a Cooler Climate Help You Live Longer?
It’s no secret that people in cooler climates tend to have longer lifespans—but is temperature the reason? Researchers believe it may be due to a combination of factors:
- Cooler temperatures improve sleep, which supports cellular repair and longevity (R).
- Cold exposure may activate longevity-related pathways, such as increased mitochondrial efficiency (R).
- People in some cooler climates have healthier diets, such as the Nordic Diet which is rich in omega-3s and whole foods.
That said, moving isn’t the only solution—by making small changes, you can gain the benefits of cooler climates no matter where you live.
How Urban Planning Can Help Slow Heat-Related Ageing
City living can intensify heat exposure due to the urban heat island effect, where concrete and asphalt trap heat. But there’s good news—researchers suggest that green spaces, shaded areas, and improved city design can help slow heat-induced ageing (R).
Cities can help by:
🌿 Planting more trees to naturally lower temperatures.
🏡 Designing cooling spaces with shade and water features.
🚶 Encouraging walkable, shaded pathways to reduce heat exposure.
Even at an individual level, you can bring nature into your space by adding plants to your home or visiting green areas in your community.
The Role of Air Conditioning in Longevity
Air conditioning is often seen as a convenience, but in extreme heat, it can be a lifesaving longevity tool. A study on heat-related mortality found that access to air conditioning significantly reduces the risk of heat-related health issues (R).
That said, balance is key:
- Overuse of AC may reduce heat adaptation, making the body less resilient.
- Dehydration can occur in artificially cooled spaces, so regular water intake is important.
- Indoor air quality matters, so keeping AC units clean helps prevent respiratory issues.
Best approach? Use AC strategically while also letting your body naturally adapt to seasonal changes.
What the Future Holds: Climate, Heat, and Ageing
Extreme heat events are expected to increase rapidly with climate change (R, R, R). The impact of long-term heat exposure on biological ageing is an important area of research (R, R), but here’s the exciting part—we have the ability to mitigate and adapt.
By focusing on urban planning, personal cooling strategies, and ongoing research into heat resilience, we can continue thriving no matter what the climate brings.
Thriving in Any Climate
Heat doesn’t have to slow you down—it’s all about working with your body’s natural resilience. With simple adjustments like staying hydrated, creating cool sleep environments, and enjoying green spaces, you can stay strong, healthy, and full of energy at any age.
Want to learn more about healthy ageing strategies? Read this blog: How Your Environment Impacts Longevity.
