How to grow old: 7 tips for a long life

Imagine discovering the secret to a long and healthy life – and it's easier than you think!
Longevity doesn’t just mean living many years, but also spending those years in good health and with joy. While genetic factors play a role, our age—and especially our quality of life—is greatly influenced by the choices we make every day. From nutrition and regular exercise to a strong social network – all of these aspects affect how long we stay healthy. In this article, we share seven key secrets that can help you lay the foundation for a long and fulfilling life.

Table of Contents 

• What does longevity mean?
• What can you do to age healthily?
• The 7 secrets to a long life
• Do genetic factors influence lifespan?
• What is the average life expectancy?
• How old can people become at most?
• Which countries have the oldest people in the world?
• Summary

What does longevity mean?

Longevity refers to an organism's ability to reach an advanced age, often above the population average. It is influenced by genetic factors, lifestyle, environmental conditions, and medical care. For humans, longevity is often associated with high quality of life, healthy years of life, and well-being in old age.

What can you do to age healthily?

There are many different factors that play an important role in healthy aging.

The 7 secrets to a long life

1. Nutrition
A healthy diet that promotes longevity includes a wide variety of foods that provide the body with essential nutrients. Daily dietary recommendations are based on a balanced intake of:

• Fruits and vegetables: 1–2 handfuls (e.g., apples, carrots, broccoli, spinach).
  They provide vitamins and fiber, boost the immune system, and support digestion.

• Whole grains: 2 handfuls (e.g., oatmeal, whole grain bread, brown rice).
  They stabilize blood sugar levels and provide the body with fiber.

• Dairy products: 1 glass/cup (e.g., milk, yogurt, cheese).
  An important source of calcium for strong bones and teeth.

• Legumes, meat, fish, and eggs: 1–2 handfuls (e.g., lentils, chicken breast, salmon).
  They provide protein for building and repairing cells.

• Healthy fats: 1 tablespoon (e.g., olive oil, avocado).
  Support cardiovascular health.

• Nuts: 1 small handful (e.g., almonds, walnuts, cashews).
  Provide healthy fats and antioxidants.

• Fluids: At least 1.5 to 2 liters of water.
  Supports bodily functions, promotes detoxification, and keeps skin healthy.
  
  Sources: AOK, 2022; Bundeszentrum für Ernährung, 2024.

Too much salt (more than 5 g per day) can increase blood pressure and damage your kidneys over time. Highly processed foods often contain unhealthy fats, sugars, and additives that increase the risk of various diseases. Sugary foods and drinks should be consumed in moderation to prevent obesity, type 2 diabetes, and heart disease. Red and processed meat should also be limited (no more than 500 g per week), as it is associated with an increased risk of cardiovascular disease and cancer ( NHS, 2023; Harvard Health, 2022; Cleveland Clinic, 2024; WHO, 2022; WHO, n.d.).

2. Physical activity
Regular exercise plays a crucial role in longevity, as it significantly reduces the risk of cardiovascular disease, diabetes, and cancer. As little as 150 minutes of moderate exercise per week (such as walking or cycling) has a positive effect on your health. Physical activity also improves bone health, supports cognitive functions, and promotes cell regeneration by reducing inflammation and optimizing your metabolism (NHS, 2024).

3. Sleep, relaxation, and stress reduction
Sleep, relaxation, and stress reduction are essential for a long life because they support vital bodily processes:

Getting seven to nine hours of sleep each night is essential for cell regeneration, hormone regulation, and strengthening the immune system. Without sufficient sleep, the risk of chronic conditions such as cardiovascular disease or metabolic disorders increases significantly (Mayo Clinic, 2023).

Intentional relaxation in daily life helps prevent physical and mental exhaustion and helps maintain your energy levels over time. By lowering stress hormones like cortisol, you not only reduce the risk of heart problems but also improve your mental health. Relaxation techniques such as meditation, yoga, or mindfulness exercises support this effect by calming the nervous system and promoting lasting balance (University of Rochester Medical Center, n.d.).

4. Social interaction
Social interaction is a vital factor for a long life because it strengthens both your mental and physical health. People with close social relationships have a lower risk of depression, cardiovascular disease, and cognitive decline. Regular contact with others also helps reduce stress, strengthens your immune system, and provides a sense of meaning and connectedness (CDC, 2024).

5. Meaning in life
A clear sense of purpose contributes to a fulfilling and long life because it strengthens motivation, resilience, and mental well-being. Studies show that people with a sense of purpose have a lower risk of depression, stress, and chronic illness. Purpose gives your life direction, encourages healthy habits, and reinforces social bonds (Thieme, 2019).

6. Brain stimulation
Stimulating your brain—through cognitive challenges, social interaction, or innovative technologies—can indirectly contribute to a longer life. It enhances your brain's adaptability and connectivity, which strengthens cognitive functions and reduces the risk of diseases like Alzheimer’s. Regular mental activities (such as learning a new language) also support mental health and reduce stress-related aging processes (Institute for Health Metrics and Evaluation, 2024; Rukimini Health Care, 2024).

7. Avoiding risk factors
There are risk factors that—besides those already mentioned (unhealthy diet, lack of exercise, chronic stress, sleep deprivation, social isolation)—endanger your health and lifespan and should therefore be avoided:

• Smoking: Causes lung cancer, chronic lung disease, heart attacks, and strokes by damaging blood vessels and organs.

• Alcohol: Excessive consumption can lead to liver damage (such as fatty liver or cirrhosis), increase blood pressure, and raise the risk of cancer.

• Environmental toxins: Exposure to chemicals or fine particles increases the risk of respiratory diseases like asthma.

• Risky behavior: Unprotected sex increases the risk of infections (such as HIV or HPV), and high-risk activities increase the likelihood of accidents.

• Uncontrolled health conditions and lack of regular check-ups.
  
  Sources: Hurley, L. L. et al., 2012; Max Planck Institute, 2024; NHS, 2021

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Do genetic factors influence lifespan?

Genetic factors have a significant influence on how long you can live, especially through the inheritance of genes that contribute to longevity and susceptibility to diseases such as cancer or cardiovascular conditions. Estimates vary, but a study comparing the life expectancy of identical twins estimates the genetic influence at about 10–15%. Environmental factors such as lifestyle and nutrition account for the remaining 85–90% (Melzer, D., , 2020).

What is the average life expectancy?

Data from 2023 shows that life expectancy at birth in the EU is 81.5 years. Women live slightly longer than men on average (European Commission, 2024).

How old can people become at most?

The maximum human lifespan is estimated to be around 120–125 years, based on biological limits such as cell division and genetic programming. Jeanne Calment, who is considered the oldest person at 122 years, reached this upper limit. Advances in medicine and biotechnology may stretch this boundary in the future (Weon, B.M., & Je, J.H.; Robine, J. M.,, et al., 2019).

Which countries have the oldest people in the world?

Some regions with the highest life expectancy are called “Blue Zones” – areas where people live significantly longer than elsewhere. Researchers have found that specific lifestyle habits, dietary patterns, social structures, and active lifestyles contribute to this high life expectancy.

The best-known Blue Zones are:
Okinawa (Japan), Ikaria (Greece), Sardinia (Italy), Nicoya (Costa Rica), Loma Linda (California, USA)

Source: Board on Population Health and Public Health Practice, 2015

Summary

This article highlights the key factors that contribute to a long and healthy life. Longevity is not solely determined by genetics but is largely shaped by lifestyle. A balanced diet, regular physical activity, sufficient sleep, and stress reduction play a central role. Social connections and a clear sense of purpose are also crucial for both mental and physical health. Stimulating the brain and avoiding risk factors such as smoking and excessive alcohol use also contribute to a longer lifespan. Regions with particularly high life expectancy—the so-called “Blue Zones”—show that specific lifestyles and habits are essential for aging healthily and staying vital.