Longevity: The key to a long and healthy life
What does ‘longevity’ mean?
Longevity – that is, the science of living a long life – is not only concerned with the question of how people can live as long as possible, but above all with how they can age healthily. Modern research shows that it is not just about the number of years one lives, but about what is known as ‘healthspan’ – that is, the number of years during which one remains healthy and full of vitality. In this article, we explore scientifically sound findings, practical tips and innovative developments relating to the topic of longevity.
The keys to a long life
There are several factors that play a key role in longevity. These can be divided into genetic, lifestyle-related and medical factors.
1. Genetics and epigenetic factors
- Studies show that genes account for only around 20–30 per cent of the factors influencing ageing, whilst environmental factors and lifestyle play a much greater role.
- Epigenetics – that is, the regulation of gene activity by environmental factors – is a key area of longevity research.
2. Diet and fasting
- Calorie restriction: Studies show that a moderate reduction in calorie intake can prolong the lifespan of mammals.
- Intermittent fasting: Promotes autophagy (cellular cleansing) and reduces the risk of age-related diseases such as diabetes and Alzheimer’s.
- Anti-ageing foods: Foods rich in antioxidants, such as berries, green vegetables and healthy fats from nuts and fish, contribute to cell health.
- Protein intake: A moderate intake of protein, particularly from plant-based sources, supports cell regeneration, whilst excessive consumption of animal protein is linked to accelerated ageing.
3. Sport and exercise
- Endurance training: Improves cardiovascular health and boosts 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 flexibility well into old age.
4. Mental health and social factors
- Stress reduction: Chronic stress leads to inflammatory reactions in the body and accelerates the ageing process. Meditation, breathing techniques and mindfulness help to reduce stress levels.
- Social interactions: Close social ties and regular social activities are directly linked to a longer life expectancy.
- A positive outlook on life: Optimism and a meaningful way of life have been shown to promote good health and prolong life.
5. Sleep and recovery
- 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 disturbances and irregular sleeping patterns are linked to cognitive decline and an increased risk of illness.
Innovative approaches in longevity research
As well as traditional approaches, scientists are researching new methods to slow down the ageing process:
1. Senolytics and cell rejuvenation
- Senolytic agents are designed to eliminate so-called ‘senescent cells’, which no longer divide and promote inflammation.
- Experiments with substances such as quercetin and dasatinib are showing promising results in extending healthy life expectancy.
2. NAD+ boosters
- NAD+ (nicotinamide adenine dinucleotide) is a molecule that plays a role in cellular energy production.
- As we get older, NAD+ levels fall, which contributes to the ageing process. Substances such as NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) may help to slow down this decline.
3. Genetic engineering approaches and cell therapy
- Experiments with gene-editing technologies such as CRISPR could help prevent age-related diseases in the future.
- Stem cell therapy offers promising approaches to the regeneration of tissues and organs.