9 tips for a long life – Longevity

Longevity – the ability to live a long, healthy life – is an issue that affects us all. It’s not just about the number of years, but also about the quality of life we experience during this time. But how can we ensure that we age healthily and vigorously? The good news is that scientific studies have identified a number of factors that can make a significant contribution to a long and healthy life.

In this article, you will find 9 practical tips based on the latest scientific findings to help you improve your health and extend your life. We have drawn on and summarised solid studies that show the importance of a balanced lifestyle, mental health, exercise and the right diet to slow down ageing.

Tip 1: Make sure you eat a balanced diet

A balanced diet is the foundation of a long and healthy life. Studies show that a diet rich in fruit, vegetables, wholemeal products, healthy fats (such as omega-3) and lean protein can significantly reduce the risk of chronic diseases such as heart disease, diabetes and cancer.

In particular, the Mediterranean diet, which is based on fresh, unprocessed foods, has been linked to longer life expectancy. This diet is rich in antioxidants, which can fight oxidative stress and thus slow down cell damage and ageing.

I am happy to summarise this information in my own words and add an introductory text:

The study“Healthy Eating Patterns and Risk of Total and Cause-Specific Mortality” provides valuable insights into the relationship between dietary habits and longevity. Based on the results of the study, three basic rules for a life-prolonging diet can be derived:

1. Minimise stimulants and processed foods: The study recommends severely limiting the consumption of alcohol, industrially processed foods and sugary products. This reduction can help to reduce the risk of diet-related diseases.
2. Reduction of animal products: Reducing the amount of animal foods in the diet is considered beneficial for health and longevity. This does not necessarily mean a complete avoidance, but rather a conscious restriction.
3. Focus on a plant-based diet: The study emphasises the importance of a predominantly plant-based diet. Vegetables, pulses and healthy sources of fat such as nuts, seeds and virgin oils are particularly emphasised. These foods provide important nutrients, fibre and phytochemicals that contribute to maintaining good health.

Tip 2: Keep moving

Regular physical activity also plays a decisive role in longevity. The guiding principle here is:

If you don’t use it, you will lose it!

This sentence describes the phenomenon that abilities, skills or physical functions that are not regularly used or trained can atrophy or be lost over time. Example:

• Muscles that are not exercised lose strength and mass.
• Endurance decreases if it is not exercised regularly.
• Mobility and flexibility decrease without exercise.

This principle is based on the neuroplasticity of the brain and the body’s ability to adapt. Our brain and body are constantly adapting to the demands to which they are exposed. If certain areas are not used, the corresponding neuronal connections or muscle fibres are broken down.

Physical activity also helps to reduce the risk of many chronic diseases, boost metabolism and improve cardiovascular health. Exercise can slow down cellular ageing and prevent the muscle loss that typically occurs with age.

The WHO recommends at least 150 minutes of moderate exercise per week, such as walking, cycling or swimming. In addition, strength exercises can maintain bone density and muscle strength, which is particularly important in old age.

Tip 3: Stress management through relaxation techniques

Chronic stress accelerates the ageing process, weakens the immune system and increases the risk of cardiovascular disease. It is therefore important to develop stress management strategies. Techniques such as meditation, breathing exercises, yoga or mindfulness training have been shown to have a positive effect on cortisol levels and help to reduce stress.

Regular relaxation exercises can help to reduce the physiological effects of stress and promote cognitive health. A study in Science Advances examined baboons over their entire lifespan and found that a sustained increase in the release of cortisol by the adrenal cortex, which occurs during chronic stress, can shorten life. Stress can also exacerbate other risk factors or worsen the course of existing chronic diseases.

For example, stress could discourage people from exercising and encourage smoking, which in turn increases the risk of cardiovascular disease. Stress can also lead to social isolation, which in turn increases stress levels and creates a vicious circle.

Regardless of the direct impact on life expectancy, however, long-term stress has been proven to impair well-being and quality of life – as anyone affected by stress can confirm.

Tip 4: Get enough sleep

Sleep is essential for the body to regenerate. Sufficient and high-quality sleep is associated with better cognitive function, a stronger immune system and lower mortality. During sleep, cells repair themselves and the brain processes information.

Adults should try to get 7-9 hours of sleep every night. A disrupted sleep-wake cycle has been linked to accelerated cell aging and the risk of cardiovascular disease.

A Harvard University study has analysed the relationship between sleep habits and life expectancy. This long-term study analysed data from 172,321 people over a period of 4.3 years. The study was conducted by researchers from the Beth Israel Deaconess Medical Centre at Harvard University and presented at the World Congress of Cardiology (WCC).

Here are the key findings:

The study identified five key factors for healthy sleep:

• Ideal sleep duration of seven to eight hours per night
• Difficulty falling asleep no more than twice a week
• Sleep disturbances no more than twice a week
• Not taking sleeping pills
• Feeling rested at least five days a week after sleeping

Effects on life expectancy:

• Women with good sleep habits had a 2.4 year increase in life expectancy.
• For men, life expectancy was even 4.7 years longer.

Health risks:

• People with good sleep habits had a 21% lower risk of dying from cardiovascular disease.
• The risk of dying from cancer was 40% lower.

General effects:

• About 8% of deaths during the study period were related to poor sleep habits.

Tip 5: Take care of your social health

Social connections are an often underestimated factor in longevity. Friendships, family relationships and social engagement not only contribute to mental health, but have also been linked to a longer lifespan. Loneliness, on the other hand, can lead to depression, cognitive decline and a higher risk of premature death.

Regular interaction with friends and family and maintaining social contacts are essential for mental health. Some studies also report on the positive effects of a healthy social environment:

1. Harvard Happiness Study:
   This long-term study, led by Robert Waldinger and running since 1938, shows that social relationships play a more important role in long-term health and happiness than genetics, social class or education. Close relationships help to delay mental and physical decline.
2. Brigham Young University meta-study:
   Researchers led by Julianne Holt-Lunstad analysed data from 148 studies with a total of over 300,000 participants. They found that the risk of death was 50% lower in socially integrated test subjects compared to those living in isolation. A lack of social ties was just as unhealthy as smoking 15 cigarettes a day.
3. Chinese Longitudinal Healthy Longevity Survey:
   This Chinese observational study, published in the Journal of Epidemiology & Community Health, found that people with frequent social contact had greater longevity in old age than those with fewer encounters.

Key findings:

• Social relationships can increase life expectancy by up to 50%.
• Loneliness can be just as detrimental to health as smoking or alcoholism.
• People with a strong sense of community show better memory performance.
• Social contacts strengthen the immune system and protect against depression.
• The “Blue Zones” (places with high life expectancy) are characterised by close social networks.

Tip 6: Take care of your mental health too

Mental fitness is a key factor in longevity. Mentally stimulating activities such as reading, solving puzzles, learning languages or playing musical instruments can keep the brain fit and reduce the risk of neurodegenerative diseases such as Alzheimer’s or dementia.

Studies have shown that mental activity improves neuronal plasticity and can slow down the decline of cognitive abilities in old age.

Influence on life expectancy:

• People with severe mental illness have a 10-25 year reduction in life expectancy.
• Poor self-rated mental health can reduce life expectancy to a similar extent as diabetes, smoking or lack of exercise.

Mechanisms:

• Mental illness can lead to chronic health problems, infectious diseases, poor self-care and poverty.
• There is a link between mental health problems and accelerated biological ageing of the brain.

Positive effects of good mental health:

• High levels of subjective well-being can add 4-10 years to life.
• Positive well-being can be more protective than negative well-being is harmful.
• One standard deviation higher positive affect was associated with 9% lower mortality risk.

Relationship with other diseases:

• Mental health influences the course and recovery of physical illness.
• Higher well-being was associated with 29% lower cardiovascular mortality risk in healthy individuals and 23-24% lower risk in kidney and HIV patients.

Prevention strategies:

• Focus on primary prevention such as smoking cessation, diet and exercise interventions is recommended.
• Early support for young people’s mental health could reduce the risk of dementia in old age.

These findings emphasise the importance of mental health for a long and healthy life. Preventive measures and the promotion of mental wellbeing should therefore be considered essential components of longevity strategies.

Tip 7: Use nutritional supplements wisely

Supplements that specifically target longevity can help to close nutrient gaps and support cellular health. Omega-3 fatty acids, vitamin D, resveratrol and antioxidants are just some of the commonly recommended supplements associated with longevity.

Important nutrients for longevity:

• Antioxidants (vitamins C and E)
• Resveratrol
• Omega-3 fatty acids
• Coenzyme Q10
• Vitamin D
• Curcumin
• NAD booster (nicotinamide riboside)
• Polyphenols

Potential benefits:

• May help to compensate for nutrient deficiencies
• May support cell repair and energy production
• May have antioxidant and anti-inflammatory properties

Scientifically Discussed Supplements:

• Vitamin D: Important for bone density and calcium absorption
• Fisetin: Potential anti-inflammatory that could break down old cells
• Magnesium: Important for many bodily functions

Critical view:

• Experts such as Nir Barzilai are sceptical about blanket intake
• The effectiveness and quality of supplements can vary greatly
• Individual needs should be taken into account

Recommendations:

• Pay attention to high-quality ingredients and proven effectiveness
• Choosereliable manufacturers such as kingnature
• Avoid buying more than three months’ supply
• Observethe best-before date, but do not over-interpret it

Alternative approaches:

• Many experts emphasise the importance of a healthy, plant-based diet
• Physical activity, stress management and good sleep are considered more important for longevity than supplements

Tip 8: Drink enough water

It’s no secret: drinking enough water is essential to keep the body hydrated, promote skin health and boost metabolism. Water helps to transport nutrients to the cells and flush out waste, which supports overall cellular health.

The general recommendation is to drink at least 1.5 to 2 litres of water daily. Drinks such as green tea, which are rich in antioxidants, can also contribute to cellular health.

Importance for health:

• Adequate hydration is essential for many bodily functions, including kidney function, blood pressure regulation and body temperature control.
• Good hydration can help prevent disease and relieve existing conditions.

Effects on the kidneys:

• Drinking regularly leads to better kidney function as we age.
• It reduces the risk of chronic kidney failure and kidney stones.

Age-related changes:

• The body’s water content decreases with age, from 75-80% at birth to 40-50% in older people,
• The ability of the kidneys to concentrate urine decreases with age, emphasising the importance of adequate fluid intake.

Link to longevity:

• Although not directly mentioned as one of the eight main factors for longevity in the US study, drinking enough can be considered part of a healthy diet and lifestyle.
• Good hydration supports many of the mentioned factors for a longer life, such as physical activity and general health.

Practical aspects:

• Tap water in Germany is very safe and theoretically has a long shelf life, but should ideally be consumed fresh.
• When storing water, factors such as light, heat and possible contamination should be taken into account.

Tip 9: Avoid harmful habits

This is also no surprise: smoking, excessive alcohol consumption and excessive consumption of junk food are poison for the body and significantly accelerate the ageing process. Smoking damages the lungs and the cardiovascular system, while excessive alcohol consumption promotes liver disease and inflammation.

Giving up bad habits and switching to a more conscious lifestyle with a healthy diet and regular exercise can significantly slow down the ageing process.

Based on a US veterans’ study, the following findings can be summarised on the link between avoiding harmful habits and longevity:

Main risk factors:
The study identified three main risk factors that significantly shorten life expectancy:

• Low physical activity
• Smoking
• Dependence on opioid painkillers Each of these factors increased the risk of death by 30 to 45 per cent during the eight-year study.

Other harmful habits:

• Constant stress
• Excessive alcohol consumption
• Unhealthy diet
• Poor sleeping habits These factors were each associated with a 20 per cent increased risk of death.

Positive effects of avoidance:

• 40-year-old men with very healthy lifestyles lived an average of 23.7 years longer than those with unhealthy lifestyles.
• For women, the difference was 22.6 years.

Significance of individual changes:
The study showed that even changing just one or two negative factors can significantly increase life expectancy.

Age-independent benefits:
Even those who start to give up harmful habits later in life (e.g. at 50 or 60) can still achieve considerable health benefits.

Cancer prevention:
A separate study by the German Cancer Research Centre (DKFZ) found that almost 40 percent of all cancer cases in Germany are considered preventable, mainly through lifestyle changes.

Conclusion

The combination of a healthy diet, regular exercise, sufficient sleep and taking care of your mental and social health forms the foundation for a long, healthy life. The tips are based on sound scientific findings that show that even small lifestyle changes can slow down the ageing process and improve quality of life.