19/09/2025
Longevity 🥬🥦🥑🍋
Longevity – the key to a longer and healthier life
What is longevity? In recent years, the term "longevity" has become increasingly popular in health and science. The term has its roots in scientific studies of aging, where researchers began to be interested in why some people live longer and healthier lives than others. Previously, research focused primarily on extending lifespan, but over time, the focus has shifted to also include quality of life. This has led to the concept of longevity now encompassing not only a longer lifespan, but also the ability to maintain physical and mental health, energy and vitality well into old age – what is often called our "health span". The difference between simply living a long life and actually feeling well well into old age has therefore become a central aspect of longevity research and has created a new perspective on what it means to age healthily.
The most important factors for longevity
Scientific research has identified several important lifestyle factors that together can contribute to a longer and healthier life:
*Regular physical activity
– Exercise improves cardiovascular health, strengthens the immune system and prevents disease.
*Smoking cessation
– Never starting to smoke or quitting smoking can drastically reduce the risk of disease and early death.
*Stress management
– Effective stress reduction, for example through meditation or mindfulness, can reduce the risk of premature death by up to 22%.
*Nutrition and diet
– A diet rich in vegetables, fruits, berries, whole grains, healthy fats and legumes is crucial for reducing the risk of chronic disease and supporting healthy aging.
*Moderate alcohol consumption
– Limiting your alcohol intake has been shown to be linked to better long-term health and a reduced risk of disease.
*Sleep and recovery
– Good sleep is crucial because the body recovers and repairs cells during the night. Lack of sleep increases the risk of cardiovascular disease, diabetes and lowers the immune system.
*Mental health and strong social relationships
– A rich social life and good mental health are linked to increased quality of life and longer life expectancy. Loneliness and social isolation increase the risk of physical and mental ill health.
*Hormone balance
– Hormones play a crucial role in the aging process. Regular health checks can identify and address hormonal imbalances in time, which is central to longevity.
Build a strong foundation for longevity
You can start thinking about longevity early in life
– the earlier the better. However, the focus and measures vary depending on age:
20–30 years
At this age, the foundation for your long-term health is laid. Here it is important to establish habits around physical activity, a nutritious diet and good sleep hygiene. In your 20s and 30s, the body’s repair mechanisms are still very effective, which means that it recovers faster from stress, lack of sleep and less healthy choices compared to later in life. However, this does not mean that risky behaviors are harmless. Common risk behaviors in this age group include irregular sleep, high alcohol consumption, smoking, and poor eating habits. According to several international studies, long-term negative effects can occur, even if the consequences are not always immediately noticeable. Regular cardio training strengthens the heart and improves metabolism, while strength training builds muscle mass and strengthens bones. An international study from 2020 showed that physical activity during early adulthood clearly reduces the risk of cardiovascular disease later in life.
Diets that include plenty of vegetables, legumes and healthy fats reduce the risk of chronic diseases later in life. Developing good sleep habits, with at least 7-9 hours of sleep per night, strengthens the immune system and improves concentration and mood. This is an optimal period to prevent future health problems and create sustainable, healthy routines.
30-40 years
In the 30s and 40s, stress management and hormonal balance become more important. Life often becomes hectic with career and family life, which increases the risk of chronic stress. Studies have shown that chronic, long-term stress can accelerate the aging process at a cellular level, which underlines the importance of stress management. Meditation, mindfulness and regular physical activity are excellent methods for managing stress. Include at least 10-15 minutes per day of mindfulness, meditation or deep breathing. Managing stress reduces levels of stress hormones and supports better mental and physical health. At the same time, it is becoming increasingly important to keep track of your nutritional status, especially iron and vitamin D levels, which affect energy levels and immune function. Adopt an anti-inflammatory diet by cutting back on refined sugar, white flour and processed foods to reduce low-grade inflammation (inflammaging). Regular preventive health check-ups help you detect risk factors early and correct any imbalances.
40–50 years
Now you should also further strengthen your already established habits of physical activity and healthy eating. Cardio and strength training should be performed regularly to maintain muscle mass and metabolism. Preferably at least two strength sessions per week to maintain muscle mass and skeletal strength. Focus on large muscle groups such as legs, back and torso for the best effect. Continue to prioritize stress management to maintain hormonal balance and a strong immune system.
Prioritize sleep! Try to go outside in daylight within an hour of waking up to calibrate your body's circadian rhythm. Avoid heavy food and alcohol late at night, as they can disrupt sleep quality. Getting 1–2 cycles of deep sleep each night improves your body's recovery and gives you more energy the next day. Remember: morning light and evening darkness promote better melatonin production and help you get deeper and more quality sleep cycles. At the age of 40–50, it is especially important to regularly check risk factors such as blood pressure, blood lipids, blood sugar and inflammation levels. These factors can provide early indications of an increased risk of cardiovascular disease and diabetes.
50+ years
From the age of 50 onwards, it becomes even more important to actively work on maintaining and strengthening muscle mass and skeletal strength. Muscle mass naturally decreases with age, which can impair mobility and quality of life. Regular strength training, combined with sufficient protein intake, helps to counteract reduced muscle mass. Now it also becomes extra important to regularly follow up with blood tests to optimize your nutritional status and prevent diseases. Regular health checks are an effective way to early detect and manage any imbalances that can negatively affect health. A good intake of vitamins and minerals, especially vitamin D, calcium and magnesium, is crucial for maintaining strong bones, a robust immune system and a healthy metabolism. Invest time in relationships with family, friends or colleagues. Regular social contacts reduce stress and strengthen heart health.
There is no such thing as “too early” or “too late” for longevity. But the earlier you start making conscious choices about your health and lifestyle, the better your chances are of extending both your life and your healthy years. A good first step is to get regular health checkups and create sustainable health habits today.
