As we age, our bodies undergo intricate changes: telomeres shorten, mitochondria falter, and cellular repair mechanisms lose their precision. Yet, amidst this delicate balance, there lies hope—the promise of extending our health span and life span – longevity. In this blog, we’ll unravel the science of longevity and share evidence-based strategies to enhance both life- and health span and help slow down the ageing process.

What is longevity?

Longevity refers to the duration of an individual’s life, particularly the extension of healthy years beyond the typical lifespan – more than just defying wrinkles and grey hair. It encompasses strategies and practices aimed at promoting overall well-being and delaying age-related decline on a cellular and molecular level.

Why is longevity popular right now?

Longevity and talks of “biological age” seem to be popping up all over the place at the moment (at least in the health tech scene)… but why is this? Didn’t we always want to stay healthy for as long as possible?

Well, I guess yes… but today, with all the scientific and technological advancements, we are not only living longer than before but we also know a lot more about the ageing process and health in general – so it is kind of possible to increase longevity.

The two main reasons why longevity is so popular right now: (which kind of drive one another):

Increase in global life expectancy: The life expectancy in Germany as of 2023 was 78.3 years, and if current trends continue, the global life expectancy is expected to increase to 80 years by 2050! One of the main driving forces behind this increase is the advances in healthcare.
The Ageing Population: As global life expectancy increases, more people are interested in maintaining good health as they age. The desire to live longer, healthier lives has fuelled interest in longevity research and practices, and driven advances within the healthcare sector.

How can you increase longevity?

You might be thinking, well… that’s obvious – eat healthy, exercise and don’t drink too much alcohol or smoke. You’ve heard it all before, right? Yes, these are typically the things to do if you want to live a healthy, long life. But let’s break it down more and go through the scientific basis behind it.

Healthy Aging and Longevity Habits: A Scientific Perspective

Here are some scientific-backed habits that can contribute to a longer, healthier life:

Nutritional habits

Eating a well-balanced diet full of nutrients including:
- Antioxidants: Vitamins C and E are potent antioxidants that protect cells from oxidative stress. Vitamin C scavenges free radicals, while vitamin E maintains cell membrane integrity.
- Polyphenols: Found abundantly in fruits, vegetables, and tea, polyphenols exhibit anti-inflammatory properties. They modulate cellular signalling pathways and reduce oxidative damage.
Keeping track and managing your calorie intake (in a healthy way).
- Caloric Restriction (CR): CR involves reducing caloric intake without malnutrition. Studies in animals (e.g., mice, worms) have shown that CR extends lifespan and delays age-related diseases through regulating certain molecular pathways, responsible for promoting cellular repair, stress resistance, and ageing. Caloric restriction can include being selective with the types of food you eat, such as reducing the amount of sugars and fats you consume and choosing complex carbohydrates over refined ones, and eating more nutrient-dense foods. Caloric restriction can also include doing intermittent fasting, with cycling periods of eating and fasting such as 16 hours of fasting, 8 hours of eating. Intermittent fasting has been found to improve metabolic health and promote longevity-related pathways. Of course, if you’re considering making any significant changes to your diet, it is best to consult a registered dietitian or a medical professional beforehand to seek advice to suit your individual needs.

Physical habits

Being physically active

There are many health benefits to being physically active, so I won’t go on about all that… but what about the effect on your telomeres? “My what now?!”

Telomeres: repetitive DNA sequences at the ends of chromosomes.

They act as protective caps, preventing chromosomal degradation during cell division. Over time, telomeres naturally shorten with each cell replication. This process is associated with cellular ageing and age-related diseases.
Numerous studies have investigated the relationship between physical activity and telomere length. Physically active individuals tend to have longer telomeres compared to less active people, with more moderate to vigorous exercise showing stronger associations with telomere preservation; as well as regular aerobic exercise (such as running, cycling and swimming), strength training and High-Intensity Interval Training (HIIT).
Exercise is thought to enhance telomerase activity, an enzyme that can elongate telomeres, therefore slowing down telomere shortening.
Physical activity can also reduce oxidative stress, which is known to cause damage to telomeres (as well as antioxidants through nutrition, as mentioned above).
Regular exercise has also been shown to help regulate inflammation, which has been shown to accelerate telomere attrition.

To summarise, longer telomeres are associated with better health outcomes and increased longevity and lifespan and as exercise can preserve telomere length, physical activity can contribute to healthy ageing and the prevention of some diseases.

Mindful habits

Managing stress effectively

I know, you’ve heard it before… you need to try to reduce your stress levels. Stress is not always something that we can avoid; stress from work, family, relationships, money issues – we live in a stressful world. But really, besides the obvious mental health-related effects of stress, such as anxiety and depression, stress can also cause you to age on a cellular level. To really increase your longevity, it is a good idea to try to incorporate some stress-reducing habits into your daily routine and here’s why.

The cells in our body can undergo something called cellular senescence, which refers to the irreversible arrest of cell division. When cells become senescent, they stop dividing and lose their ability to contribute to tissue repair or regeneration.
Chronic stress - whether psychological, physical, or environmental - can accelerate cellular senescence. It triggers a cascade of molecular events that lead to premature ageing at the cellular level.
Senescent cells accumulate over time and contribute to various age-related diseases, including cancer, cardiovascular disorders, and neurodegenerative conditions (diseases that most certainly decrease longevity).

Some techniques to help manage and reduce stress include mind-body practices. Reduced stress hormones enhance DNA repair, maintain telomere length, and support cellular health. Mind-body practices may modulate inflammation, oxidative stress, and immune responses.

Here are some examples of some mind-body techniques:

Practising mindfulness meditation
- Mindfulness involves focusing on the present moment without judgment. Regular mindfulness practice reduces stress hormones (e.g., cortisol) and promotes relaxation. Studies show that mindfulness meditation positively influences gene expression related to cellular repair and immune function.
Doing yoga or other relaxation techniques
- Yoga combines physical postures, breathing exercises, and meditation. It enhances mind-body awareness and reduces stress. Relaxation techniques (such as progressive muscle relaxation) activate the parasympathetic nervous system, promoting cellular repair.

Therefore, incorporating mind-body practices like mindfulness, yoga, or relaxation into daily life can mitigate chronic stress and promote cellular resilience. By enhancing cellular repair mechanisms, these practices contribute to healthier ageing.

Social habits

Staying connected

Numerous studies have shown that strong social ties are associated with a reduced mortality risk. People with robust social networks tend to live longer than those who are socially isolated.
When we engage in positive social interactions, the pituitary gland releases the hormone oxytocin, which is a natural stress reliever and has been shown to lower blood pressure, contributing to cardiovascular health.
Studies have shown that loneliness and social isolation correlate with increased levels of inflammatory markers such as C-reactive protein (CRP), fibrinogen, and interleukin-6 (IL-6). Positive social interactions can therefore help regulate immune responses, leading to lower inflammation, thus protecting against inflammation-associated age-related diseases and increasing longevity.

So how can you stay connected and combat loneliness? Here are just a few ideas:

Hug It Out: Physical touch, such as hugging, releases oxytocin. So, embrace those you care about—it’s good for your heart and immune system!
Nurture Social Connections: Prioritize social interactions. Whether it’s a phone call, a shared meal, or a virtual chat, invest in meaningful connections.
Volunteer and Connect: Volunteering or participating in group activities can boost oxytocin levels and enhance overall well-being.

Brain-boosting habits

Building your cognitive reserve

Cognitive reserve (CR) represents the brain’s adaptive capacity to withstand age-related changes, neurological damage, or cognitive decline.

Individuals with greater cognitive reserve tend to live longer and experience delayed cognitive decline. Importantly, CR also acts as a buffer against age-related diseases, including Alzheimer’s and other neurodegenerative conditions.

Ways to build CR include:

Engaging in intellectually stimulating activities—such as solving puzzles, learning new languages, or playing musical instruments—boosts cognitive reserve.
Continually learning by doing courses or reading about new topics maintains cognitive flexibility.
Working in cognitively demanding jobs (e.g., data analysis, problem-solving) enhances cognitive reserve.

2. Helping your brain’s neuroplasticity

Neuroplasticity refers to the brain’s remarkable ability to reorganise and change itself by forming new neural connections and modifying existing ones.
Harnessing neuroplasticity is essential for maintaining cognitive function as we age and mitigating the impact of age-related diseases.

How to help your brain to change:

Stay curious: Curiosity fuels neuroplasticity. When you explore new ideas, learn novel skills, or engage in lifelong learning, your brain rewires itself.
Use It or Lose It: Repetition strengthens neural pathways. Consistent practice reinforces learning and supports neuroplastic changes.

An interesting side note here is the effect of ovarian hormones such as estradiol and progesterone on brain structure and function, and neuroplasticity. The fluctuating hormone levels during the menstrual cycle and pregnancy, and how these affect the brain and cognitive functions are important to take into consideration when conducting studies on brain structure, but can also be used to tailor interventions that support brain health throughout these changes, such as cognitive training programs or mental health support. There is even research that shows that pregnancy induces alterations in brain morphology that may persist over time, post-partum, with pregnancy potentially having a positive effect on brain plasticity, cognitive health and emotional regulation and may even contribute to a more positive perception of the ageing process. [Read more about that here].

Summary

So hopefully, from all of this, you have gained more insight into how to boost your longevity and how lifestyle choices impact it, with some evidence-based practices that you can start doing right away.

Longevity isn't just about adding years; it's about improving the quality of those years. People want to remain active, mentally sharp, and free from chronic diseases as they age. Longevity discussions now emphasise holistic well-being. Factors like nutrition, exercise, stress management, and social connections play crucial roles in extending health span.

But what about the scientific and biotechnological advancements that could help us to live longer, healthier lives?

Check out our blog post: The Future of Ageing: Breakthroughs in Longevity Science and Technology to find out more.