Longevity: the key to a long and healthy life
What does longevity mean?
Longevity, the science of longevity, is not only concerned with the question of how people grow as old as possible, but above all how they age healthily. Modern research shows that it is not just about the number of years you live, but also about the so-called "healthspan", i.e. the span of years in which you remain healthy and vital. In this article, we look at scientifically sound findings, practical tips and innovative developments in the field of longevity.
The keys to longevity
There are several factors that play a central role in longevity. They can be divided into genetic, lifestyle-related and medical aspects.
1. genetics and epigenetic factors
- Studies show that genes only influence around 20-30% of ageing, while environmental factors and lifestyle play a much greater role.
- Epigenetics, i.e. the control of gene activity by environmental factors, is a crucial area in longevity research.
2. nutrition and fasting
- Calorie restriction: Studies show that a moderate reduction in calories can prolong the life of mammals.
- Intermittent fasting: Promotes autophagy (cell cleansing) and reduces the risk of age-related diseases such as diabetes and Alzheimer's disease.
- Anti-ageing foods: Antioxidant-rich foods such as berries, green vegetables and healthy fats from nuts and fish contribute to cellular health.
- Protein intake: A moderate protein intake, especially from plant sources, supports cell regeneration, while excessive consumption of animal proteins is associated with accelerated ageing.
3. sport and exercise
- Endurance training: Improves cardiovascular health and promotes mitochondrial function.
- Strength training: Prevents age-related muscle loss (sarcopenia) and supports bone health.
- Flexibility and balance: yoga and mobility training help to prevent injuries and maintain mobility into old age.
4 Mental health and social factors
- Stress reduction: Chronic stress leads to inflammatory reactions in the body and accelerates ageing. Meditation, breathing techniques and mindfulness help to reduce stress levels.
- Social interactions: Close social ties and regular social activities are directly related to longer life expectancy.
- Positive attitude to life: Optimism and a meaningful lifestyle have been proven to promote health and prolong life.
5. sleep and regeneration
- The quality and duration of sleep are crucial for cell repair and brain function.
- The circadian rhythm (internal clock) influences hormonal processes such as the release of melatonin and growth hormones.
- Sleep disorders and irregular sleeping times are associated with cognitive decline and an increased risk of illness.
Innovative approaches in longevity research
In addition to traditional measures, scientists are researching new methods to slow down the ageing process:
1. senolytics and cell rejuvenation
- Senolytic agents aim to eliminate so-called "senescent cells", which no longer divide and promote inflammation.
- Experiments with substances such as quercetin and dasatinib show promising results in extending the health span.
2nd NAD+ booster
- NAD+ (nicotinamide adenine dinucleotide) is a molecule that plays a role in cell energy production.
- With increasing age, the NAD+ level decreases, which contributes to ageing. Substances such as NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) could help to slow down this decline.
3. genetic engineering approaches and cell therapy
- Experiments with gene editing technologies such as CRISPR could help to prevent age-related diseases in the future.
- Stem cell therapy shows promising approaches for the regeneration of tissue and organs.