Longevity: Just hype or is there more to it?

What do you dream of in old age? A peaceful retirement with plenty of time for family and hobbies? Or that long-awaited trip around the world? The sad reality is: about one in seven Germans doesn't reach retirement age, and not all of the remaining six spend their twilight years in good health. So what can you do to ensure that your long-cherished dream isn't suddenly shattered by a diagnosis?

This is precisely where longevity comes in: It's about far more than a lifestyle trend – longevity is the science of healthy aging. In this article, you'll learn what longevity really means, how you can influence your own aging process, and which factors are crucial.

Here you will learn...

Key points at a glance: What is longevity? Origin & meaning of longevity The scientific breakthrough Genes vs. lifestyle: How much control do we really have? Epigenetics: Influencing genes without changing them The basis for longevity Our recommendation Innovative approaches in longevity research Tips for your everyday life: How to implement longevity Conclusion

The most important points in brief

Longevity means not only longevity, but above all, a good quality of life in old age.

Not only our genetic predisposition, but above all our lifestyle influences how we age.

Holistic approach: The focus for healthy aging is on nutrition, exercise, sleep, stress management and social relationships.

What is longevity?

The word "longevity" comes from the Latin "longaevitas" and literally translates to " longevity ." However, the modern definition of longevity goes far beyond mere lifespan. When we speak of longevity today, we mean the art of healthy aging—not just living a long life, but filling those years with physical fitness, mental clarity, and a high quality of life.

The aim is to delay age-related limitations and to remain independent and vital for as long as possible. In scientific discussions, this approach is also referred to as the "healthspan" (1).

An elderly couple happily rides their bicycles

Origin & Meaning of Longevity

Thousands of years ago, various cultures grappled with the question of how people could maintain their vitality into old age. In ancient China, Taoist scholars developed complex systems of meditation, exercise, and diet to strengthen life energy. Ayurvedic medicine has recognized concepts for longevity through diet, herbs, and lifestyle for over 3,000 years (2).

The discovery of the Blue Zones

However, modern longevity research only began to take systematic form in the 20th century. In the 1960s, scientists began to study the so-called “Blue Zones”—regions of the world where people live to an above-average age and remain healthy. Places such as Okinawa in Japan, Sardinia in Italy, and the Greek island of Ikaria became target areas for longevity studies (3).

Map of Italy with a magnifying glass. A look at the Blue Zones, where people age particularly healthily.

The scientific breakthrough

The decisive turning point came with advances in molecular biology and genetics. Researchers began to understand which biological processes control aging at the cellular level.

The discovery of telomeres , tiny protective caps at the ends of our genetic material (chromosomes), was a major breakthrough in longevity research. Scientist Elizabeth Blackburn found that these protective caps shorten with each cell division.

Cells divide regularly to replace old or damaged cells and renew tissue. Over time, however, telomeres shorten until the cell can no longer divide properly – it ages or dies (4). These findings transformed longevity from a mere idea into a scientifically grounded concept for healthy aging.

Telomeres – the protective caps of chromosomes – are considered markers for biological aging.

Genes vs. Lifestyle: How much control do we really have?

One of the most fascinating questions in longevity research is: How much influence do we have on how we age? The answer surprises many: While our genes play a role, we have significantly more control than was long assumed.

It was once believed that life expectancy was 80 percent or more genetically determined. Today we know that genes only account for about 20-30 percent . The remaining 70-80 percent is determined by our lifestyle and our environment (5). This finding is revolutionary because it means that we are not helplessly at the mercy of aging. The majority of it is actually in our own hands.

Studies prove: Lifestyle beats genes

Studies with identical twins have impressively demonstrated this. Although they are genetically identical, twins can age very differently if they lead different lifestyles. One twin smokes, exercises little, and eats an unhealthy diet – the other lives a health-conscious lifestyle. After a few decades, clear differences in health and appearance become apparent (6).

Identical twins as babies. Studies show: Despite identical genes, people age differently – depending on their lifestyle.

Epigenetics: Influencing genes without changing them

The field of epigenetics is particularly exciting. Here, scientists investigate how environmental factors and behavior influence the activity of our genes without altering the DNA sequence itself.

According to this view, certain lifestyle factors allow us to "switch on" positive genes and "switch off" negative ones. A 2023 study showed that people who maintain eight healthy lifestyle habits can extend their life expectancy by an average of 24 years – impressive evidence of the power of lifestyle (7).

Key modifiable factors for longevity include diet, exercise, sleep, stress management, social connections, and abstaining from smoking and excessive alcohol consumption. Each of these factors operates at the molecular level, influencing inflammatory processes, cell repair, and metabolic functions. Learn more here .

The basis for longevity

A balanced diet and targeted intake of essential nutrients are key building blocks for longevity. They support processes such as cell protection, inflammation regulation, and regeneration – factors that are relevant for healthy aging.

Omega-3 fatty acids : These polyunsaturated fatty acids are being intensively studied in longevity research in connection with heart and brain function.
Polyphenols : Plant-based active ingredients, e.g. from virgin olive oil or pomegranates , that can protect cells from oxidative stress.

A balanced diet always remains the foundation. In certain phases of life or when needs are increased, high-quality nutritional supplements can be beneficial – crucial factors here are tested quality, good bioavailability, and scientifically sound dosages.