Longevity: What makes us live long and healthily?

None of us knows how long we will live. The latest research shows that while our genes do play a role, we actually have far more influence over our life expectancy than previously thought. Our lifestyle plays a major part in this.

Read on to find out what you can do yourself to lead a healthy and long life.

For decades, life expectancy in Western industrialised nations rose steadily. This was largely due to improved living conditions and continuous medical progress. Generation after generation could count on living longer than the one before. Now, for the first time, this trend has come to a halt. People are starting to die younger again. The reasons appear to be varied, but one key factor is our unhealthy lifestyle, marked by a lack of physical activity and poor nutrition. It’s time to reverse this trend. So how can we live longer—and stay healthy while doing so?

While a significant part of our personal risk for chronic diseases such as cardiovascular conditions or cancer is determined by our genes—and such illnesses often run in families—this knowledge should not lead to apathy, especially when the risk is high!

In fact, the higher the individual genetic risk, the more promising preventive measures like regular exercise and healthy eating become.

What truly matters is this: while we cannot change our genetic make-up, we can improve our habits in order to age more healthily. On average, life expectancy differs between men and women. Women live to an average age of 82, while men live to 78.

Let’s begin by clarifying what ageing actually means. Most living beings reach the peak of their physical capabilities during their reproductive years. From a biological perspective, their “task” is essentially fulfilled after successful reproduction and raising of offspring. In humans, our genes—and the way they interact—lead us to reach our optimal fitness between the ages of 20 and 30. From that point onwards, the ageing process begins. Brain nerve cells gradually lose their plasticity, and it takes longer for new synapses to form. At the same time, stem cell activity declines, reducing the body’s ability to regenerate its organs. Meanwhile, the number of genetic mutations—changes and defects—increases. Elevated blood sugar levels further accelerate protein ageing due to sugar molecules attaching themselves to these proteins. As metabolism slows down, the body struggles more to eliminate or break down toxic substances. All these factors contribute to a state of low-grade chronic inflammation. This so-called “silent inflammation” is currently considered a key driver of nearly all ageing processes.

Cognitive development follows a similar, though less pronounced, pattern. As we age, we gain experience but often lose creativity. Learning new things becomes more difficult, and memory performance tends to decline.

Experts estimate that the maximum biological lifespan for humans is around 120 years. The dramatic rise in average life expectancy over the last century is largely due to advances in medicine. For instance, improved hygiene significantly reduced infant mortality. Many potentially fatal infectious diseases became treatable thanks to the development of antibiotics. Numerous other factors also contributed: better diagnostic tools now allow for earlier detection of serious illnesses, which can then be treated effectively—and in some cases even cured—through modern therapies.

Until recently, it was assumed that by 2035, life expectancy in Germany would rise to 90 years. Whether this figure can truly be reached depends on whether the population’s generally unhealthy lifestyle undergoes a shift. People who take care of their health prioritise regular physical activity and balanced nutrition. They value a healthy work-life balance, aim to minimise stress, and make time to slow down.

If you live significantly longer than the average, this is referred to as longevity. The goal is to reach the highest possible age while remaining in good health. This can be achieved through healthy behaviours:

Nutrition should be healthy and balanced. Unsurprisingly, sugar and highly processed foods are not beneficial for our health. Plant-based foods, in particular, are good for us because they contain a wealth of nutrients, fibre, vitamins, minerals, and phytochemicals. The quality of these micronutrients is crucial. In general, anything that grows naturally is healthier for us than highly processed factory-made food—regardless of whether it is high in carbohydrates or fats. Particularly life-extending foods include nuts, vegetables, whole grains, and legumes such as beans and lentils. Consumption of red meat, processed meats, and sugary drinks should be reduced.

One interesting micronutrient in this context is spermidine, often referred to as the “rubbish collection system” of our cells. It stimulates a process called autophagy, which breaks down old cell components and contributes to cellular rejuvenation. Experts have studied the effects of this naturally occurring polyamine and found that it slows many ageing processes while supporting memory function. However, as we age, the body’s own spermidine levels decline, thereby accelerating ageing. To compensate, a diet rich in spermidine is recommended. This could potentially extend life expectancy by around five years. It may also help delay the onset and progression of Alzheimer’s disease, which affects around a third of people in their mid-eighties. So, which foods contain this beneficial micronutrient? The main sources include wheat germ, aged cheese, mushrooms, legumes, and broccoli. Spermidine can also be taken as a dietary supplement.

Fasting is another powerful tool for improving health and slowing the ageing process. The risks of many chronic and age-related diseases—such as cardiovascular problems, type 2 diabetes, Alzheimer’s, and even cancer—can be reduced through fasting. Humans were never meant to eat constantly. In prehistoric times, it was common to go for hours, days, or even weeks without food. Our metabolism is still adapted to such rhythms. Even short periods of fasting can activate a range of “anti-ageing” mechanisms and bring significant health benefits. Regular fasting also encourages the body’s natural cellular cleansing processes.

Exercise is considered a key factor for longevity. It is believed that physical activity helps suppress inflammation and reduce oxidative stress in cells. People who walk a lot each day tend to live longer. Numerous studies have reached this conclusion, confirming that walking is one of the safest and most effective ways to improve overall health and fitness. At least 150 minutes of moderate activity per week are recommended—that’s just two and a half hours weekly.

Smoking and excessive alcohol consumption are also major risk factors for cardiovascular disease and various types of cancer. On average, smokers live ten years less than non-smokers. Regular heavy alcohol use may shorten life expectancy by up to five years due to significant liver damage. Even moderate, consistent alcohol consumption is suspected of negatively affecting brain function.

Relaxation, stress reduction and sleep: Slow, mindful breathing can not only reduce stress but may also contribute to a longer life. Stress has a wide range of negative effects on the human body: it raises blood pressure, puts strain on the cardiovascular system, fuels inflammation, and can lead to sleep disturbances. We all know how a bad night’s sleep can impact the following day. One common side effect is increased cravings for sugary foods. Just five to ten minutes of slow breathing can be enough to relax and unwind. As an added bonus, it gives us the sense that we’re doing something good for ourselves, activating the brain’s reward system. So, breathing isn’t just healthy—it can also make us happier.

Social connections should not be underestimated. People who are surrounded by family and close friends are more likely to live long, healthy lives. Maintaining these social bonds is vital—time spent with loved ones may actually increase life expectancy, perhaps because it reduces stress and discourages risky behaviours.

How can I add as many healthy years as possible to my life? – This is a question many of our patients ask themselves. Through listening carefully, conducting thorough medical examinations, and using state-of-the-art diagnostics, we aim to provide answers that support you in reaching your goals in the best possible way.

Dr med Jan Stritzke, Medical Director, Lanserhof Sylt