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Can we increase our life expectancy? Science provides answers

Kategorie: Longevity

Genes alone are not decisive for a longer life; a healthy lifestyle and risk avoidance play a crucial role.

Life expectancy and longevity are fascinating topics that relate to various aspects of human life. A long life is not solely determined by genetic predisposition. Science shows that a healthy lifestyle and the avoidance of risk factors can have a positive impact on life expectancy.

The term “longevity” is often used as a synonym for a long life. It should be emphasized that medical advances have contributed significantly to many people reaching their maximum potential age. However, this progress alone is not the only factor that influences life expectancy. Research shows that, in addition to genetic factors, lifestyle and environmental factors also play a crucial role. Some of these influences can be influenced, while others are more or less constant.

Difference between longevity, lifespan, and life expectancy

There are nuances between the three terms. Longevity refers to a longer life expectancy compared to most people who lead healthy lives. Life expectancy indicates how long a person is expected to live based on their year of birth and other demographic factors. Thanks to decades of medical innovation, average life expectancy has increased.

Rising life expectancy paves the way for longevity research

In the 20th century, life expectancy increased significantly thanks to advances in medicine and healthcare. This increase is mainly due to the prevention of premature death in childhood. However, for some time now, there has been a rather modest increase in overall life expectancy as people live longer and age-related chronic diseases increase.

Longevity research is now focusing on extending life in old age. The central question here is: How can life expectancy be increased and what role does genetics play in this?

Contrary to the assumption that our genes determine how long we live, research shows that in twins, only 20 to 30 percent of the differences in life expectancy are hereditary. Sequencing the entire genome allows for a more accurate analysis of the genetic variants associated with aging. Studies have shown that children of parents with high life expectancy have certain genetic variants associated with heart health, BMI, cholesterol and triglyceride levels, diabetes, inflammatory bowel disease, and Alzheimer’s disease.

Influence of lifestyle on life expectancy

Lifestyle has a considerable influence on life expectancy. Factors such as sleep, diet, physical activity, intermittent fasting, social networks, and alcohol and tobacco consumption play a decisive role.

Sleep

Sleep plays an important role in attention, perception, mood, stress management, and cell and muscle repair. It has been found that people who live long lives share some common sleep characteristics. In a small study conducted in 2014, the sleep habits of 85-year-olds and older were compared with those of 60-year-olds. The analysis revealed that the older group had a strict sleep-wake rhythm and deep sleep. They also had higher HDL cholesterol (good cholesterol) and lower triglyceride levels than their slightly younger counterparts.

While this study does not mean that good sleep extends life by decades, it does show that there is a link between sleep, longevity, and fat metabolism.

Nutrition

There is ample evidence of a close link between food, nutrition, and aging. Here are some foods that can promote or hinder the aging process:

  • Red meat: A study examining the relationship between animal and plant protein sources and mortality risk found that both a higher ratio of animal to plant protein and higher overall meat consumption are associated with an increased risk of mortality.
  • Coffee and green tea:Coffee and tea consumption are associated with longevity. Compared to abstaining from coffee, consuming three cups of coffee per day is associated with a 12 to 17% lower risk of dying from all causes. Consuming four cups of green tea per day is associated with a 5% reduction in overall mortality.
  • Vegetables:Cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, and kale contain sulforaphane, a sulfur-containing compound that activates anti-inflammatory and detoxifying mechanisms. Sulforaphane can support the aging process at the cellular level and help the body cope with everyday stressors.

Physical activity

The natural breakdown of muscle and lean body mass begins with age and can start as early as the early forties. Resistance training stimulates muscle growth and is the best way to counteract this age-related muscle loss. A large-scale study has shown that middle-aged and older people who increase their physical activity are better protected against overall mortality than inactive individuals.

Intermittent fasting

Regular intermittent fasting—including intermittent diets, alternate-day fasting, or 5:2 intermittent fasting—can extend life expectancy and has been shown to protect against age-related chronic diseases such as diabetes and cardiovascular disease.

Social networks and relationships

Social relationships have been shown to have an impact on health and longevity. Studies show that social isolation, especially in older people, can increase the likelihood of dying by 50 to 91 percent.

Alcohol consumption and smoking

A 2020 study showed that moderate alcohol consumption, i.e., no more than one drink per day, increases life expectancy by almost a year, while higher alcohol consumption leads to a loss of almost seven years. The loss was more than 10 years if drinkers also smoked, which was the case for the majority (65-80%).

An earlier study found that smokers who quit at age 35 can extend their life expectancy by seven to almost nine years.

How can you determine how well you are aging?

Today, it is no longer impossible to live to be 100 years old or older. But people age at different rates. And your birthday is not the best indicator of how old you really are. Lifestyle choices such as diet, physical activity, and social contacts play a role in delaying or hastening death. But even before that, these lifestyle choices have either a positive or negative effect on the internal state of the body.

To find out how fast you are aging, there are the following common methods:

  • Biomarkers: There are certain biomarkers that can indicate oxidative stress and certain aging processes, such as advanced glycation end products (AGEs), which are associated with aging processes.
  • Biological age: This method attempts to determine biological age, which is the result of a combination of genetic and environmental factors. There are various tests based on different biological parameters, such as telomere length, methylation patterns, epigenetic tests, immune function tests, etc
  • Physical tests: Some physical tests can be used to observe aging behavior. These include, for example, determining muscle strength, balance, and posture, measuring heart rate, blood pressure, cholesterol levels, and other blood parameters.
  • Cognitive tests: Cognitive function can be a good indicator of the aging process. The use of cognitive tests can help to measure the aging process and the decline in cognitive function.

Although it is possible to observe aging using biomarkers and various tests, it should be emphasized that no single method alone can provide an absolute statement about aging

In general, however, research suggests that a balanced lifestyle based on regular sleep, healthy eating, physical activity, strong social relationships, and a moderate lifestyle is the key to a longer life expectancy

References

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