Longevity: The Key to a Long and Healthy Life
While people in the late 19th century lived to an average age of 42, newborns in Europe today can look forward to living twice as long. Average life expectancy is 83.4 years for girls and 78.5 years for boys. More and more women and men are even reaching 90 or even 100. In such cases, when people live to an above-average age, we speak of longevity.
For many of us, a long life is something to strive for—if it weren’t for the minor ailments, devastating diagnoses, and painful struggles. After all, living longer than others doesn’t automatically mean staying healthy. While modern medical care and increased awareness of healthy lifestyles extend people’s lifespans, they do not extend their healthy lifespan. According to the WHO, newborns today remain disease-free for only 71 of their average 82 years of life. The good news: You don’t have to resign yourself to this prognosis. Longevity research is dedicated to figuring out how to achieve both—living a long life and aging healthily.
In this article, you’ll learn what the key to longevity is, what role genes play in aging, and how you can extend your healthy lifespan.
Definition of Longevity: What Does Longevity Mean?
Most people want to live forever—or at least as long as possible—in good health.
The fact is: The aging process cannot yet be completely halted. Nevertheless, there are promising approaches to biologically preserving health and youthfulness and slowing down the aging process. This is precisely what scientists and researchers worldwide are studying under the term “longevity.” The goal of this research is to discover and utilize mechanisms that can inhibit the aging process and extend life.
In the U.S., longevity is already a huge trend that has now also taken hold in Germany. Experts are exploring ways—not only in preventive medicine—to delay typical age-related diseases such as dementia, diabetes, and cardiovascular conditions, with the goal of extending healthy life expectancy. The longevity craze extends beyond medicine and has long since encompassed the fields of nutrition, fitness, wellness, and self-optimization. From ice baths to stress management and yoga to fasting, there are many ways to reverse one’s biological age.
Aging Healthily: What Role Do Genes Play?
Her grandmother lived to be 90, her grandfather 87, her parents passed away at 92 and 89, and her uncle at 94: Family members often live to similar ages. Is aging healthily perhaps something we’re born with? In fact, genes have only a minor influence on lifespan. When people within a family live to similar ages, this is more likely due to similar lifestyles and the same environmental influences in which family members grow up.
What can be passed down from generation to generation, however, are certain diseases. For example, a genetic variant has been identified that increases the risk of Alzheimer’s and cardiovascular disease. In addition, there are various hereditary diseases and genetic predispositions—that is, a family-inherited susceptibility to conditions such as high blood pressure, osteoporosis, or rheumatism.
It is estimated that genes account for 10 to 15 percent of a person’s lifespan. The remaining 85 to 90 percent is in your own hands. You’ll learn what you can do to promote your longevity as you continue reading this guide.
Living Longer: Can Lifespan Be Influenced?
The aging process is only predetermined to a small extent. Genes play a minor role in longevity. This means that if you want to live longer, there’s a lot you can do on your own. Researchers now agree: personal lifestyle and the environmental influences we’re exposed to every day have the greatest impact on lifespan and healthspan. The bottom line is that epigenetics—the combination of genes and environmental influences—determines how old we get.
Diet, in particular, should be a key factor when it comes to living a long, healthy, and active life. In Germany, a large proportion of diseases can be attributed to an unhealthy diet. Smoking, alcohol consumption, and a lack of physical activity are also factors that can shorten life expectancy. People who eat a healthy diet, maintain a normal body weight, are physically active, and neither smoke nor drink alcohol excessively are well-positioned to lead a long, healthy life. Getting enough sleep, maintaining social connections, and managing stress effectively are also considered beneficial for health in old age.
Eternal Life: Research on Longevity
People don’t just want to look young for a long time. They also want to stay fit and healthy well into old age—and, ideally, live forever. Technologies and concrete guidelines are needed to make longevity a reality. That’s why more and more researchers are exploring the topic of longevity—and have already arrived at exciting findings in recent years.
4.1. Blue Zones Show How People Live Long, Healthy Lives
100 years? That’s no age at all—at least not in some regions of the world where people live to an above-average age. U.S. researcher Dan Buettner dubbed these areas “Blue Zones” and presented his findings in 2005 in National Geographic magazine under the title “The Secrets of a Long Life.” Buettner’s observations provide important insights for research into eternal life.
In the Blue Zones—Okinawa (Japan), Sardinia (Italy), the Nicoya Peninsula (Costa Rica), Ikaria (Greece), and Loma Linda in California—people are said to live longer and age more healthily than elsewhere due to their lifestyle. Buettner found that the residents of the five Blue Zones share certain characteristics. These include, among other things, regular, moderate exercise; a predominantly plant-based, Mediterranean diet combined with moderate calorie intake; as well as family cohesion and social engagement. People in the Blue Zones also lead a slower-paced, simple life surrounded by nature, without much work-related stress or time pressure. These are all lifestyle characteristics that we, too, could integrate into our daily lives to help us feel more youthful.
4.2. Longevity Technologies for Extending Life
Somewhat more complex and less suitable for everyday use is longevity medicine, which incorporates factors from gerontology (the study of aging), biotechnology, biogerontology, and artificial intelligence, among others. Scientists in this field are working on technologies designed to slow down the aging process. One possibility could be the “reprogramming” of mitochondria. They are the most important energy sources in our cells, but their activity declines with age. Blood plasma therapy, in which old blood plasma is replaced with young blood plasma, is also considered a promising longevity method.
Geneticist David Sinclair of Harvard Medical School, on the other hand, swears by the phytochemical resveratrol in combination with matcha tea, plenty of exercise, low stress levels, and intermittent fasting.
It will likely take a few decades to see which of these experimental—and largely expensive—approaches truly help people live longer. Our longevity tips below should be significantly more affordable and easier to implement.
Find out how artificial intelligence could help extend life in this guide: Genetics and Longevity: The Potential of Personalized Health Strategies
Long Life: Tips and Factors for Longevity
Life expectancy is largely the result of our lifestyle—that is, the sum of our habits. According to doctors, health experts, and longevity researchers, there are a number of factors that have a significant impact on lifespan.
We’ve summarized the most valuable tips for a long life and healthy aging for you:
5.1. A Balanced and Nutrient-Rich Diet
Diet is a key factor that can have a massive impact on life expectancy. A plant-based, Mediterranean diet is considered particularly healthy and nutrient-rich. It is said to reduce the risk of many age-related diseases. What does the Mediterranean diet look like?
- plenty of fresh fruits and vegetables
- Carbohydrates in the form of whole-grain products
- Legumes as a source of fiber and protein
- Healthy fats in the form of nuts and cold-pressed olive oil
- Fish two to three times a week as a source of protein and omega-3 fatty acids
Meat, processed foods, fast food, trans fats, and sugar, on the other hand, should be avoided as much as possible. Anyone who makes these dietary changes—regardless of age, by the way—could gain valuable years of life.
5.2. Normal Weight and Moderate Calorie Intake
Being overweight is unhealthy and a major risk factor for age-related diseases. If you want to live a long, healthy life, you should therefore make sure to maintain a normal weight. In addition, there is evidence that mild calorie restriction may be beneficial for longevity. This means consuming slightly fewer calories than your body burns. This can be achieved, for example, through intermittent fasting—a dietary approach in which you completely abstain from food for a specific period each day.
The effects of reduced calorie intake have been examined in several studies, including one at Columbia University in New York. The research team had one group eat normally, while a second group was instructed to reduce their calorie intake by 25 percent. The result: After two years, the aging process had slowed by two to three percent in the participants who had restricted their calorie intake. (1)
It is also well established that during fasting, after twelve hours without food, a process known as autophagy begins: harmful, old, or diseased cellular components are broken down, and cell renewal is stimulated. Japanese cell biologist Yoshinori Ōsumi received the 2016 Nobel Prize in Medicine for his discovery of autophagy.
It is important that, despite calorie restriction, you ensure you are getting enough vitamins and minerals. After all, a nutrient deficiency can be just as harmful as regular overeating.
5.3. Sufficient Exercise for Strength and Endurance
Exercise is the second key to a long, healthy life. Moderate activity—such as walking, climbing stairs, cycling, or swimming—builds endurance and can help prevent obesity and age-related ailments. A healthy amount of exercise should therefore be an integral part of your daily routine. According to the World Health Organization (WHO), the ideal amount of exercise for adults is at least two and a half to five hours per week.
In addition, strength training can be beneficial for strengthening muscles, especially the stabilizing core muscles. Similarly, fascia training is said to contribute to promoting health and extending life.
Dive deeper into the topic here: Neuroscientific Perspectives on Physical Fitness and Longevity
5.4. Not Smoking Boosts Vitality
Smoking has been proven to cause cancer and cardiovascular diseases. It therefore stands to reason that not smoking can contribute to a longer and healthier life. Those who never start smoking in the first place or who quit could extend their lives by up to ten years. When it comes to quitting smoking, it’s never “too late.” Even if you’re over 60, it’s still worth kicking the habit and gaining a few precious years in the process.
5.5. Drink Less or No Alcohol
Regular alcohol consumption, just like smoking, can shorten life expectancy. When combined, these substances even amplify each other’s carcinogenic effects. According to previous recommendations, there was still such a thing as “low-risk” alcohol consumption. However, the German Center for Addiction Issues (DHS) now states: “Even small amounts of alcohol can contribute to the development of physical illnesses.” Accordingly, there is no such thing as alcohol consumption that is potentially beneficial to health or safe. (2) So anyone interested in a long, healthy life would be better off switching to non-alcoholic alternatives.
5.6. Prioritize Good Sleep for a Longer Life
Many people still underestimate the importance of sufficient sleep and good sleep quality. Yet the effects on health and longevity are massive. According to studies, sleeping too little can increase the risk of mortality by 25 percent. (3) One reason: People who regularly get too little sleep are said to have an increased risk of chronic diseases. Obesity and depression are also linked to a lack of sleep.
However, scientists have found that too much sleep is just as detrimental to health. According to the latest research, seven to eight hours of sleep per night is ideal. Of course, sleep quality is also important. (4)
5.7. Social Connections Promote Stability and Happiness
Social connections are said to be a key factor contributing to the higher life expectancy of people in the Blue Zones. Those who are integrated into a community—whether family, friends, or a club—and are socially engaged may extend their lifespan.
This is also the finding of the Harvard Study, a long-term study on happiness and well-being. It concludes that being part of a community and having close, stable social connections makes people happier and healthier. (5) So, people who look after their grandchildren in old age, play sports with friends, or are active in a club stay fitter both mentally and physically—and live longer on average. People who are isolated, on the other hand, are more likely to suffer from depression or other mental health conditions.
5.8. Stress Management and Resilience
Stress has a wide range of negative effects. Among other things, people who are constantly under stress may age more quickly and are more likely to fall ill. In addition, stress encourages unhealthy habits such as smoking, alcohol consumption, or overeating. Healthy stress management is therefore a key factor in extending health and lifespan. Effective relaxation techniques that can contribute to longevity include autogenic training, progressive muscle relaxation, and yoga. Regular meditation can also help lower stress levels. Additional resilience training can help build resilience.
Discover an overview of the most effective relaxation techniques here
FAQs
What is longevity?
Longevity generally refers to the lifespan of an individual. In scientific research, longevity refers to factors and technologies intended to help people live longer than average and age healthily.
How can you age healthily?
If you want to age healthily, you should maintain a healthy, balanced diet with plenty of fresh fruits and vegetables and as few processed foods and as little meat as possible. Other factors that support healthy aging include getting enough sleep, exercising regularly, maintaining social connections, and avoiding smoking and alcohol.
What can I do to live a long life?
People who live longer than average follow a primarily plant-based and natural diet, lead a relaxed lifestyle without too much stress, are physically active, do not smoke, drink alcohol only in moderation or not at all, sleep between seven and nine hours per night, and maintain positive social relationships.
How does stress affect the body’s longevity?
Chronic stress can have many negative effects on health and can lead, among other things, to sleep deprivation, food cravings, and high blood pressure. These are all factors that can shorten life expectancy. There is also evidence that prolonged stress can accelerate the body’s aging process.
How does diet influence longevity?
Diet plays a central role in health and longevity. People in the Blue Zones, who live longer than average, follow a primarily Mediterranean diet. They eat plenty of fresh fruits and vegetables, fish regularly, and consume whole grains and legumes. In contrast, they avoid highly processed foods, red meat, and fast food.
What role does regular exercise play in longevity?
Exercise plays an important role in human longevity. Regular moderate activity can reduce the risk of numerous diseases, keep you physically and mentally fit, and improve your overall well-being.
How often should I exercise to live longer?
The WHO recommends that adults between the ages of 18 and 64 engage in at least 150 to 300 minutes of moderate-intensity physical activity per week. That amounts to two and a half to five hours of exercise per week. For high-intensity exercise, 75 to 150 minutes per week should suffice.
How important are social connections for a long life?
According to the Harvard Study—the longest-running longitudinal study on happiness and well-being—social connections are the most important factor for a healthy, long life. Being part of a community, having close and stable relationships, and engaging in social activities can all contribute to longevity.
What lifestyle choices can extend life expectancy?
If you want to live longer, you should eat a healthy diet, get enough exercise in your daily routine, sleep seven to nine hours a night, avoid smoking, and drink little or, better yet, no alcohol. In addition, a stable social network—made up of friends, family members, colleagues, etc.—is said to contribute to a longer lifespan.
Can regular cold therapy extend lifespan?
Animal studies suggest that regular exposure to cold may activate cellular protective mechanisms and have a positive effect on longevity. However, the evidence in humans is still limited.
The fact is, though: cold therapy can indirectly contribute to health—for example, through improved recovery, reduced inflammation, and greater stress resistance.
Sources
- https://www.nature.com/articles/s43587-022-00357-y
- https://www.dhs.de/fileadmin/user_upload/WK_der_DHS_-_Empfehlungen_zum_Umgang_mit_Alkohol.pdf
- https://journals.plos.org/plosmedicine/article?id=10.1371%2Fjournal.pmed.1004109
- https://www.nature.com/articles/s43587-022-00210-2
- https://www.adultdevelopmentstudy.org/
