Longevity is a topic that has fascinated people for centuries. Today, thanks to the development of science, technology and a better understanding of the mechanisms of ageing, longevity is not just about extending life, but also about quality of life. It is the ability to remain healthy, fit and mentally well for as long as possible. The modern concept of longevity focuses on delaying the ageing process, reducing the likelihood of chronic diseases such as diabetes, hypertension and heart disease, and maintaining optimal health maintenance and efficient cellular function, including their ability to regenerate, produce energy and eliminate damage. If cells - the smallest parts of our bodies - are healthy and functioning properly, the whole body has a better chance of living a long and healthy life. On the other hand, if cells become diseased, damaged or so-called zombie cells (senescent cells) appear, which do not function properly and interfere with tissue regeneration, this can accelerate the ageing process and increase the risk of chronic diseases.
Pillars of longevity - how can we take care of it?
Longevity can be likened to a solid building, whose stability depends on several key pillars. Each of these requires appropriate care and attention to make the whole structure durable and secure.
1. nutrition - the foundation of health
Example: The diet of residents of the so-called ‘Blue Zones’ (Okinawa, Loma Linda) is based on plants, a low calorie supply and natural antioxidants, which translates into their longevity.
- A diet rich in antioxidants, healthy fats and fibre is crucial.
- Eating foods with a low glycaemic index and avoiding processed foods helps reduce inflammation in the body.
- Intermittent fasting and calorie restriction can activate autophagy processes and benefit metabolic health.
2. physical activity - the mainstay of a healthy body
Example: People living over 100 years often incorporate physical activity into their daily activities (e.g. walking, gardening).
- Regular exercise improves fitness, mitochondrial function and protects against sarcopenia (loss of muscle mass).
- Strength training, aerobic activity and mobility are key.
3 Regeneration and sleep - a restorative mechanism
- During sleep, the body carries out regeneration and detoxification.
- Adequate sleep (7-9 hours) and a regular diurnal rhythm supports the production of hormones such as melatonin.
4 Mental health and stress reduction - the binder of the system
- Oxidative stress and chronic stress negatively affect the ageing process.
- Mindfulness practices, meditation, breathing techniques and healthy social relationships help to improve quality of life and slow down the ageing process.
5 Supplementation - supporting the body
- Resveratrol, fisetin, spermidine - support autophagy mechanisms, removal of damaged cells and regulation of the ageing process.
- NR (Nicotinamide riboside) -raises NAD+ levels, crucial for mitochondrial function.
- Omega-3, vitamin D3 + K2, coenzyme Q10 - support cardiovascular and metabolic health.
- Magnesium and creatine - crucial for muscle function, regeneration and cellular energy.
Misconceptions and common mistakes made in the quest for longevity
Are supplements enough?
No, supplementation is only one pillar of longevity. A healthy diet, physical activity, recovery and stress reduction are also key. Supplements can support the body, but they cannot replace basic health-promoting habits.
Excessive physical activity without regeneration
Excessive training, lack of rest and insufficient regeneration can lead to overtraining, injury and accelerated ageing.
Sleep deprivation and irregular sleep
Chronic lack of sleep weakens immunity, impairs recovery and negatively affects metabolic health.
Relying on one method instead of a comprehensive approach
Focusing solely on one aspect (e.g. diet only, supplements only) may not yield the desired results. Longevity requires a synergy of different actions.
Overly restrictive diets and nutrient deficiencies
Unchecked elimination diets can lead to vitamin and mineral deficiencies, which will negatively affect health and regenerative processes.
No, many longevity strategies, such as a healthy diet based on unprocessed foods, physical activity and good sleep hygiene, do not require a lot of money. They are a lifestyle, not a luxury.
Table summarising the pillars of longevity
Pillar |
Key aspects |
|
Nutrition |
Antioxidants, healthy fats, fibre |
|
Physical activity |
Strength training, aerobic training, mobility |
|
Regeneration and sleep |
7-9 hours of sleep, daily rhythm |
|
Mental health |
Mindfulness, stress reduction, social relations |
|
Supplementation |
NR, resveratrol, omega-3, magnesium, creatine |
Why is longevity important?
Longevity is not only about living longer, but also about enjoying each day with greater quality and satisfaction. A healthy and fit body and mind allow us to perform better in our various roles in life:
- Parents and spouses - to be able to actively participate in family life, raise children and spend valuable time with loved ones.
- Athletes and active people - to enjoy fitness, energy and the ability to pursue sporting passions without age-related restrictions.
- Entrepreneurs and employees - to manage stress effectively, stay focused and make informed decisions.
- Older people - to stay independent for longer, enjoy travel, social contact and wellbeing.
Looking after your health is not just a question of longevity, but of living as well as possible for as long as possible.
How do you get started? Your first steps:
- Introduce healthy habits - even small changes make a difference!
- Take care of your diet and physical activity - this is the foundation.
- Test longevity supplements - choose the ones best suited to your lifestyle.
Remember: looking after your health is an investment in your future!
Sources:
- Sinclair, D. A., & LaPlante, M. D. (2019). Lifespan: Why We Age—and Why We Don’t Have To. Simon & Schuster.
- Longo, V. D. (2018). The Longevity Diet. Avery Publishing Group.
- Barzilai, N. (2020). Age Later: Health Span, Life Span, and the New Science of Longevity. St. Martin’s Press.