Longevity — How Can I Extend My Life Span and Age Healthily?

What is longevity?

Longevity refers to the length of your life and the ability to live to a ripe old age while remaining healthy and active. So it's not just about living for many years, but also being able to spend those years in good health and with a high quality of life.

In modern science, longevity is often associated with terms such as “healthy lifespan” or “healthspan”, which refer to the period of time you live free from chronic diseases and functional limitations.

A long life or even eternal life is an aspiration that has driven mankind for thousands of years. Even in ancient times, the Greeks and Romans searched for the legendary “fountain of youth”, while alchemists of the Middle Ages tried to find the philosopher's stone. The Philosopher's Stone is a legendary alchemical object that is said to be able to produce the elixir of life, which confers immortality.

Today, more than ever, people are investing in the search for eternal or at least very long life.

The Blue Zones

This quest continues in modern science as well, with longevity researchers working on methods to extend lifespan and slow down or even stop ageing altogether. In addition to laboratory work with mice, rats and fruit flies, the inhabitants of the Blue Zones are interesting for research because these areas have an above-average life expectancy and civilization diseases such as diabetes 2 or cardiovascular diseases, which incidentally are among the most common causes of death worldwide, are hardly present there.

The best-known Blue Zones are Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece and the Adventist community in Loma Linda, California, USA. Despite the cultural differences and geographical distance, they share a similar lifestyle, which contributes to a high life expectancy. What they have in common is a “species-appropriate” diet, regular physical activity and strong social ties. The differences lie primarily in their specific diets and cultural traditions.

Longevity research has shown that longevity is influenced by a variety of lifestyle factors and that genetic predisposition only accounts for a small proportion, not only with regard to the inhabitants of the Blue Zones, but in general. Diet, exercise, mental health and social interactions are the main factors that prove to be responsible for a long and healthy life. In other words, we have a lot in our own hands. [1] [2] [3] [4]

How much influence do I have on my lifespan?

You have a significant influence on your lifespan. Studies show that only around 25% of your lifespan is genetically determined, while 75% is determined by your lifestyle and environmental influences. [5]

You can extend your lifespan through self-optimization measures and adjustments to your lifestyle. A healthy diet, for example, can increase life expectancy by 10.8 years (for men) and 10.4 years (for women). [6]

Regular exercise can extend your lifespan by several years. According to several studies, people who are regularly moderately active live 0.4 - 6.9 years longer. [2]

Consequently, we would like to implicitly address factors that can positively influence your longevity.

Factors that positively influence longevity

1. Nutrition

Food is the fuel that gives your body the energy to live and function. A balanced and nutrient-rich diet provides your body with the necessary vitamins, minerals and antioxidants that help prevent disease and support cellular health.

The Mediterranean diet for a longer life

Follow the classic Mediterranean diet, which is rich in fiber and healthy fats. It includes lots of vegetables, pulses, fruit, fish and olive oil. Consume less poultry and meat and make sure to limit your intake of “fast carbohydrates”. Have fruit for dessert and enjoy a handful of nuts or olives as a snack. Avoid highly processed foods, sugar and unhealthy fats.

The Mediterranean diet is considered the gold standard in preventive health care. This diet can reduce the risk of cardiovascular disease and increase your life expectancy. [7]

In addition, studies show that fasting and calorie restriction also have a positive effect on your longevity. Research shows that these measures activate cell repair mechanisms and reduce inflammation, leading to a longer and healthier lifespan. [1]

2. Sport

Physical activity is another key factor for longevity. Regular exercise promotes cardiovascular health, strengthens muscles and bones and improves your mental health. Exercise has been shown to reduce several risk markers for mortality. [2]

Try to get at least 150 minutes of moderate exercise per week, supplemented by two days of strength training. Activities such as walking, cycling and swimming are particularly beneficial.

According to studies, exercise can increase your longevity by at least 2-4 years [2]. The 100-year-olds in the Blue Zones may not do strength training in the gym, but they still work in the garden, go shopping on foot or take long walks.

3. Regular sleep

Good sleep and regular sleep phases are also essential for longevity. Sleep ensures that your body recovers, memory consolidation and your general well-being.

A consistent sleep routine and a sleep-friendly environment (sleep hygiene) are important to maximize sleep quality. Studies have shown that people who age particularly well adhere strictly to regular bedtimes, which has a positive effect on their “good” HDL cholesterol, low triglyceride levels and longevity. [3]

You should aim for 7-9 hours of sleep per night and maintain regular sleeping times (going to bed and getting up at the same time whenever possible).

4. Reduce stress

Healthy stress management plays a crucial role in your health and longevity. Chronic stress leads to increased cortisol levels in the body.

Cortisol, often referred to as the “stress hormone”, is released by the adrenal glands in response to stress. Long-term elevated cortisol levels can promote inflammation, weaken the immune system and accelerate cell ageing. These processes in turn lead to a variety of health problems, including high blood pressure, obesity, and diabetes - factors that shorten your lifespan. [8]

According to one study, stress can shorten your lifespan by 2.8 years. [8]

Bryan Johnson, a pioneer in the pursuit of longevity, has studied the effects of stress and other factors on health. Through his “Blueprint” project, he is taking a data-driven approach to turning back the biological clock.

Johnson's program includes strict diets, regular physical activity, and a variety of measurements and interventions to reduce stress and improve overall health.

5. Mental Health & Social Life

Another crucial factor for your longevity is a positive mindset. Stable mental health, coupled with optimism, can significantly improve your quality of life and extend your life. [4]

In this context, strong social contacts and networks also provide you with emotional support, reduce stress and promote positive behaviors. The Harvard School of Public Health mentions a study in which people with strong social relationships had a 50% lower risk of death than those with weaker social ties. [9]

Probably one of the longest studies is the “Harvard Study of Adult Development”. It began back in 1938 and has now been running for over 80 years! The results clearly show that close, loving relationships are a more significant factor for health and longevity than money, fame or even genetic predispositions.

Growing old healthily: What therapies and treatments are available?

There are various therapies and approaches that can help you to grow old healthily. They aim to support your physical and mental health and improve your longevity.

Physiotherapy

Physiotherapy can help you maintain or restore mobility, strength and balance. It is particularly useful for rehabilitation after injury or surgery and for preventing falls, which are more common in old age.

But it shouldn't actually come to that. Regular training into old age is the best preventative protection.

Strength training

Strength training has numerous longevity benefits that support both physical and mental health. [10] [11] [12]

Here are some of the most important benefits:

1. Preservation of muscle mass: From the age of 30, muscle mass is already reduced, although still moderately at around 1% per year. From the age of 60, the loss of muscle and strength can amount to 3% per year and even more from the age of 80. Strength training helps to maintain this muscle mass, which is important for general mobility and independence.
2. Improving bone density: Strength training strengthens bones, which reduces the risk of osteoporosis and fractures in old age.
3. Metabolic health: Maintaining and building muscle mass boosts metabolism, improves insulin sensitivity and reduces the risk of type 2 diabetes.
4. Cardiovascular health: Regular strength training can lower blood pressure, improve cholesterol profile and promote overall cardiovascular health.
5. Joint health: Stronger muscles support the joints, which is particularly important to maintain joint function in old age and reduce the risk of joint damage.
6. Mental health: Strength training helps to reduce stress or even alleviate depression.
7. Improved sleep quality: Regular strength training can improve sleep quality, which is crucial for regeneration and general well-being.

CBT and psychotherapy

In the USA, psychotherapists are part of everyday life in many households. In our country, openness is not yet quite so self-evident, but a positive trend can be observed. Psychotherapy, including cognitive behavioral therapy (CBT), can make a decisive contribution to improving quality of life in old age. Not only does it help you manage stress, anxiety and depression, which can be more common in old age, but it also promotes a longer and healthier life overall. [13] [14]

MBSR and meditation

Mindfulness-Based Stress Reduction (MBSR) is a scientifically based program that uses mindfulness techniques such as body awareness and meditation to reduce stress. It was invented by Jon Kabat-Zinn in the 1970s and has been continuously developed to this day, although the foundation is still based on the same findings. MBSR is a method for consciously controlling reactions to stress.

Anti-ageing medicine & dietary supplements

Anti-ageing medicine encompasses a variety of approaches, including the use of hormones or supplements to slow down ageing and improve health.

• Senolytics: Substances that specifically remove “old” cells in the body.
• NAD+ boosters: promote cell energy production
• Regenerative medicine: stem cell and gene therapies designed to repair tissue and age-related damage
• Hormones: DHEA, HGH or melatonin - substances that are said to have antioxidant, regenerative and many other promising effects on longevity
• Drugs: from metformin to rapamycin, there are several more that could potentially influence the ageing process.

Stimuli for cell optimization

In longevity therapies such as ice bathing and infrared sauna, shock proteins (cold and heat shock proteins) promote cell resistance and repair, slowing down the ageing process and contributing to longevity.

• Ice bathing (cold therapy): Cold reduces inflammation, improves circulation and strengthens the immune system. [15]
• Infrared sauna: The rays warm the body deep inside, which promotes blood circulation, supports detoxification and relieves muscle pain. [16]
• Intermittent hypoxia-hyperoxia training (IHHT): This therapy simulates high-altitude air conditions by alternating phases of oxygen deficiency (hypoxia) and increased oxygen content (hyperoxia). IHHT promotes cell regeneration and improves mitochondrial health. [17]

How old can you get?

How old a person can live is a question that cannot be answered unequivocally and depends on our future medical innovations. Theoretically, you can live to be over 100 years old these days if you take good care of your health, actively strive for longevity and your DNA is good to you.

Life expectancy has changed considerably over the last few centuries and has increased continuously. In the Middle Ages, the average life expectancy was only around 30-40 years, mainly due to high infant mortality, a lack of medical care and a lack of knowledge about hygiene.

In the 20th century, we experienced a dramatic increase in life expectancy. In the 1950s, the average life expectancy in developed countries was around 65 years.

Today, our life expectancy in western industrialized countries is around 80 years. The average life expectancy in Switzerland is currently around 85 years for women and 81 years for men. In Japan, one of the countries with the highest life expectancy, women reach an average of 87 years and men 81 years.

So the question of how old we can live remains partially open. While average life expectancy continues to rise, we cannot yet answer this question with a clear figure.