Can everyone live to be 100? Lifestyle can influence lifespan

Healthy habits are the key to a long and fulfilling life. Yet, implementing them in modern everyday life is often difficult. Between the demands of work, family, and many other obligations, there's often little time for your own health. But especially in these challenging times, it's especially important to take care of yourself. In this article, we explain how you can do something good for your body through a balanced diet, regular exercise, and mindful stress and sleep management. 

Why a conscious lifestyle improves health

Many people are aware of the positive effects of regular physical activity and a healthy diet on well-being and health. These measures can significantly reduce the risk of numerous diseases and contribute to a longer lifespan.

Nevertheless, chronic diseases are widespread and not only shorten life expectancy but also reduce quality of life . One of the main causes is obesity. According to current statistics, 43% of middle-aged women and 62% of middle-aged men in Germany are overweight (1) .

This makes it all the more important to take targeted countermeasures. A conscious lifestyle can reduce the risk of disease and improve well-being. Often, even small changes can make a big difference.

Balanced diet for better health

Nutrition is a crucial component of our health. It provides the body with vital nutrients . However, not only the quantity but also the quality of meals plays a crucial role. An unbalanced diet therefore has a negative impact on the body. But what exactly constitutes a "healthy" diet?

There are a variety of diets that can have a positive effect on our health, with some, such as the Mediterranean diet or the DASH diet, having been proven particularly beneficial by numerous scientific studies.

How can you implement healthy eating in your stressful everyday life?

Changing your diet can be challenging for many people, which is why they often cling to their old eating habits. However, it's not necessary to follow a strict diet with set rules.

To make your diet healthier, you can follow the simple yet effective guidelines of the German Nutrition Society (DGE). They provide a solid foundation for a balanced diet and are the perfect first step on the path to a healthier lifestyle.

10 simple tips for a healthy diet:

1. Drink plenty of fluids : Drink around 1.5 liters of water or calorie-free drinks daily.

2. Fruit and vegetables : At least 5 portions of fruit and vegetables daily, preferably seasonal.

3. Pulses and nuts : Eat pulses once a week and a small handful of nuts daily.

4. Whole grain : When choosing grain products, always choose the whole grain version.

5. Vegetable oils : Prefer vegetable oils such as rapeseed, linseed or olive oil.

6. Milk and dairy products : Consume dairy products daily and pay attention to important nutrients when choosing plant-based alternatives.

7. Fish : Eat fish once or twice a week, especially fatty varieties such as salmon or mackerel.

8. Meat : Limit meat consumption to a maximum of 300 g per week.

9. Sweet, salty and fatty foods : Avoid processed foods high in sugar, salt and fat.

10. Enjoy meals : Enjoy meals consciously, eat slowly and regularly in company (3) .

How can regular exercise improve health?

In today's world, where many of us spend most of our days sedentary, whether at the office, at school, or on the couch, regular physical activity often becomes a secondary concern. Hectic lifestyles, constant stress, and easy access to comfortable but unhealthy habits make it easy to neglect exercise .

However, physical inactivity is a significant risk factor for obesity and thus chronic diseases. Especially in old age, a decline in physical activity often leads to functional limitations. It is therefore important to support health through regular exercise, not only in old age but also from a young age.

Why is stress management so important for health?

Today's lifestyle is often characterized by a lack of physical activity and high levels of stress . Regardless of whether this stress is acute or chronic, it affects the body in many ways. Numerous studies show that stress can significantly impair both physical and emotional well-being.

Long-term stress is directly linked to a variety of health disorders: from inflammation to metabolic, reproductive and autoimmune diseases to growth disorders and even cancer (6) .

Stress is a part of life that no one can completely avoid. However, how we react to it varies from person to person, as does the impact on our bodies. The good news: You can learn to cope better with stress and thereby build your inner resilience.

Why is sleep important for health?

Sleep is one of the most important pillars of our health ; after all, we spend about a third of our lives doing it. Yet many people struggle with sleep problems or chronic sleep deprivation. Estimates suggest that this affects more than a third of the world's population.

While we sleep, our body recovers and undergoes numerous important processes. The immune system is strengthened, the cardiovascular system is regulated, metabolism is supported, and even our cells regenerate. Poor sleep can disrupt all of these processes. Long-term sleep deprivation is linked to a shorter life expectancy, faster skin aging, and even genetic changes. Mental health also suffers from persistently poor sleep (8) .

Effective Tips on how to improve your sleep quality:

1. Healthy lifestyle : Alcohol consumption and smoking can significantly disrupt your sleep. Try to incorporate healthy routines into your daily routine.

2. Reduce stress : Stress is one of the biggest sleep thieves. Relaxation exercises like meditation or breathing techniques can help you unwind in the evening.

3. Get more exercise in your daily life : Physical activity promotes restful sleep. Even an evening walk can work wonders.

4. Healthy diet : A balanced diet helps your body rest at night. Avoid heavy meals or caffeine before bedtime (8) .

5. Optimize your sleeping environment : Darkness, a pleasant room temperature and comfortable bedding create the best conditions for restful sleep.

6. Maintain regular sleep schedules : Go to bed and wake up at the same time every day, even on weekends. This helps your body develop a stable sleep rhythm.

7. Natural support : Supplements with natural melatonin can help regulate sleep-wake cycles and are a gentle alternative to synthetic sleep aids.

Conclusion

The decision to lead a healthy lifestyle not only affects physical health, but also emotional and psychological well-being. Regular physical activity, a balanced diet, effective stress management, and good sleep are the cornerstones that contribute significantly to reducing the risk of chronic diseases and improving quality of life . Small, conscious changes in everyday life can have a remarkable impact, with long-term positive effects on our health. It's often easier to develop healthy habits with the support of a partner, friends, or family. Working together is simply more fun and motivates you to stick with it.