What is longevity and how can we influence our lifespan?

April 13, 2023

Was bedeutet Longevity Langlebigkeit und wie können wir unsere Lebensdauer und Gesundheit beeinflussen?

Why are some people healthy and enjoying life well into their 100s, while others struggle with health problems at a young age? The answers are provided by longevity science, a field of research that investigates the biological, genetic, and lifestyle factors contributing to a long, healthy life.

Longevity: More than just a long life expectancy

The term "longevity" encompasses more than just the number of years we live. It also refers to the quality of those years, especially our physical and mental health. After all, a long life is only desirable if it is accompanied by health, well-being, and quality. Therefore, a distinction is made between lifespan and healthspan. Lifespan represents the duration of life, and healthspan represents the period of life in good health.

While our life expectancy has more than doubled in the last century, our healthspan has not developed at the same rate. Statistically, the last 10 years of life are characterized by age-related diseases and reduced quality of life. The goal of longevity research is to maximize the healthspan and align it with the lifespan, so that people can enjoy excellent health even in old age.

The number 120 plays an important role here. The oldest living people in the so-called Blue Zones live to an average age of 120. Our organism therefore seems designed for this age, provided that no illness ends life prematurely. The core idea is to avoid age-related diseases such as cancer, dementia, diabetes, and cardiovascular diseases in order to live a long, healthy, and happy life.

The factors of a long, healthy life and how we can influence them

1. Lifestyle: We ourselves have the greatest influence on our longevity and thus also our health in old age (up to 80%). The most important influencing factors include:

Nutrient-rich diet: A Mediterranean diet, rich in fresh vegetables, fruits, whole grains, legumes, and nuts, helps reduce the risk of age-related diseases and extends lifespan. Sugar should be avoided as much as possible. Studies show that calorie restriction and fasting positively influence health and lifespan. It is important to consume enough vitamins and minerals through food to avoid malnutrition. Nutrient deficiencies can be compensated with effective dietary supplements.
Regular physical activity: Exercise is known to have many positive effects on body and mind. Adults should engage in physical activity for two and a half to five hours a week, for example, brisk walking or cycling.
Avoidance of smoking and alcohol: Smoking and alcohol are among the greatest avoidable risk factors for cancer and cardiovascular diseases.
Adequate sleep and stress reduction: Chronic psychological stress accelerates the aging process and increases the risk of illness. Recovery phases through meditation (15 minutes a day) and sleep (7 to 8 hours a night) are optimal for a long, healthy life.
Social contacts: A strong social network and social activities have also been shown to contribute to health and well-being.

2. Genetics: Contrary to earlier assumptions, genetics play a minor role, as a study with life data from 400 million people showed. It is now assumed that only about 20% of lifespan is due to genetics.

3. Environmental conditions: Our environment, including air quality, access to clean drinking water and medical care, and social interactions, also influence our lifespan.

The aging process from a biological perspective

At the cellular level, the aging process can be described by 9 biomarkers (the so-called "9 Hallmarks of Aging"). They represent cellular and molecular changes associated with aging and are directly related to age-related diseases. A better understanding of these markers can help slow down aging and improve quality of life in old age.

Learn more in our magazine article "The 9 Hallmarks of Aging".

Strategies for extending life expectancy are multifaceted and include social, clinical, and scientific areas. By better understanding the aging and disease processes, we can improve our quality of life and our health. my Longevity is dedicated to this mission to support you on your journey to a long and healthy life.

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