Longevity

More and more people not only want a long life, but above all healthy ageing. This is exactly what “longevity” is all about. This doesn’t just mean getting older, but above all the question: how can I stay healthy, fit and active for as many years as possible?

At the Nuhr Medical Center, we focus intensively on this topic. Our aim is to help people reach their full health potential – with a modern, holistic approach that is based on scientific findings and individually tailored.

What is meant by “longevity”?

Longevity means more than just living to a ripe old age. It is about the so-called healthspan – the time in life when you feel physically and mentally healthy. In other words, there is little point in getting old if you are severely restricted. It is much better to be able to lead an active and self-determined life for as long as possible.

Thanks to medical advances and a growing understanding of how much our lifestyle influences our health, this is now more realistic than ever. Diet, exercise, sleep, mental balance and prevention – all of these are central to Healthspan.

So when we talk about longevity, we don’t just mean the goal of growing old. Above all, we are talking about how we want to grow old: vital, clear-headed, physically agile and with a zest for life.

What are the “Blue Zones” and what can we learn from them?

In regions such as Okinawa, Sardinia or Ikaria – the so-called “Blue Zones” – an above-average number of people live longer than 100 years. What unites them is not a miracle cure, but a lifestyle characterized by daily exercise, a fresh, mostly plant-based diet, a strong sense of community and a clear purpose in life. Regular breaks, a stable social network and an active life in old age also play a role. It’s not about perfection, but about a healthy balance.

How old can people actually get?

How old we can actually live depends on many factors – including genetics, lifestyle, medical care and social influences. The average life expectancy in Austria is currently around 81 years for men and around 84 years for women. These figures also include people who die young. However, those who reach retirement age usually still have many good years ahead of them: a 65-year-old woman lives on average for around 22 years, a man of this age for around 19 years.

However, individuals can live to be significantly older. Particularly high ages – over 110 years – are rare, but possible. Such people are known as “supercentenarians”. Only a few hundred are currently known worldwide, over 90 percent of whom are women. Statistically speaking, around 1 in 100 men and 3 in 100 women born today will reach the age of 100. The probability of turning 110 is much lower – less than 0.3 percent.

The French woman Jeanne Calment achieved the best documented lifespan to date: she lived to be 122 years and 164 days old. It is remarkable that she never made any particular effort to look after her own health – she smoked for many decades, enjoyed eating chocolate and occasionally drank port wine. Her example shows that longevity cannot be attributed to a single factor. It is always a combination of genetic predisposition, lifestyle and, last but not least, chance or luck.

Why do women grow older on average than men?

The fact that women live longer on average than men is an internationally observed phenomenon – also in Austria. In addition to differences in health behavior, such as the consumption of alcohol and nicotine, biological factors also appear to play a role. For example, the female hormone oestrogen has an antioxidant effect and supports the immune system. Men, on the other hand, seek medical help less often and are more frequently affected by accidents or violent causes of death. Overall, this results in a statistical advantage for women when it comes to life expectancy.

What factors influence lifespan?

Many people want to live a long life. But what is actually important when it comes to getting old in good health? The good news is that a large part is in our hands. In addition to genetics, our lifestyle, our environment and how we deal with stress are particularly important.

Genetics

Genes only influence our life expectancy to a small extent, around 10 to 15 percent. Of course, there are genetic variants that can increase the risk of certain diseases such as Alzheimer’s or cardiovascular problems. However, the greatest influence comes from the outside – from how we live, eat, sleep and move. Even with a burdened genetic predisposition, a healthy lifestyle can compensate for a lot.

Lifestyle

How we live has an enormous influence on how old – and how healthy – we become. Quitting smoking, for example, can extend your life by up to ten years on average. And the best thing is: it’s never too late – even quitting smoking at a later stage brings tangible health benefits.

Conscious consumption is also worthwhile when it comes to alcohol. Too much alcohol increases the risk of numerous diseases, especially cancer. Studies recommend drinking no more than 100 grams of alcohol per week – the equivalent of about eight small glasses of wine. If you reach for a glass less often or avoid it altogether, you are definitely doing your body a favor.

Nutrition and exercise

What we eat and how active we are has a direct impact on our health and life expectancy. A balanced, preferably plant-based diet – along the lines of Mediterranean cuisine, for example – reduces the risk of many chronic diseases. This includes plenty of fresh vegetables, fruit, pulses, wholegrains and healthy fats such as olive oil. Choosing the right food supplements is also important. On the other hand, highly processed foods, sugar and red meat do less well.

Intermittent fasting or a slight reduction in calories have also been shown in studies to have positive effects on metabolism and cell health. However, it is important that it fits in with your own lifestyle.

Exercise is just as important: those who exercise regularly, ideally at least 150 minutes a week, reduce their risk of heart disease, diabetes, dementia and even certain types of cancer. A combination of endurance and strength training, supplemented by simple daily exercise, for example in the form of walks, is particularly good.

Sleep

Often underestimated, but essential: good sleep. Seven to eight hours a night is considered optimal. It’s not just the duration that matters, but also the quality. If you sleep too little or too much on a permanent basis, you increase your risk of numerous illnesses. It is important to have a sleep rhythm that matches your own biorhythm, for example whether you are an early riser or a night owl.

Social relationships

People who are part of a social network have been shown to live longer. Friendships, family, community – all of these provide support, meaning and promote mental health. Loneliness, on the other hand, can increase the risk of cardiovascular disease, depression and dementia. People who are in regular contact with others often remain mentally and physically more active.

Stress

Chronic stress has a negative effect on the body and promotes premature ageing. It can lead to mental illness, which in turn reduces the quality and expectation of life. A healthy approach to stress, such as regular exercise, relaxation techniques and mindfulness, helps to reduce the effects of stress on the body and thus extend lifespan.

How important is prevention in terms of longevity?

Preventive care is more than just a check-up appointment. It helps to identify risks early and prevent illnesses from developing in the first place. If you have regular check-ups, eat a balanced diet, exercise and take care of yourself, you are well placed to grow old in good health. Prevention is not a sprint, but a lifelong companion.

At the Nuhr Medical Center, we place particular emphasis on individual prevention concepts. This includes comprehensive health checks as well as targeted exercise therapy, medically sound nutritional advice and mental health services. Our aim is to work with you to create the best conditions to sustainably improve your quality of life – now and in the future.