Healthy aging - 11 tips for living as long as possible

You want to grow old healthily and live as long as possible? Then you've come to the right place! According to an old quote by the Irish writer and satirist Jonathan Swift, everyone wants to live a long life, but no one wants to grow old. A 100-year life without the disadvantages of ageing with facial wrinkles, back pain and third teeth. It sounds too good to be true.

Of course, the odd wrinkle is unavoidable in old age - and that's perfectly fine. But there are some pretty simple ways to at least age happily and healthily (keyword: Longevity) and become really old.

In this article, I would like to give you some valuable tips for a long life. Do you want to get really old and stay as young as possible? Then let's not waste any time. Let's get going!

1. provide regular exercise

You want to age healthily? Then sports and exercise should definitely be a part of your daily schedule! The earlier in your life you start, the better your chances.

Regular endurance sport ensures that your body's natural ageing process slows down. Exercise serves to balance stress, for example, strengthens the body's own immune system and prevents cardiovascular diseases or diseases such as diabetes, osteoporosis, dementia and obesity.

The great thing is that no matter how old you are - it's really never too late to start exercising or doing moderate, active exercise. For older generations, besides jogging or walking, swimming is a good option, Cycling and Walks an.

He who rests, rusts. So make your day more active to live as long as possible.

Please don't forget the brain jog! After all, your gray cells also need regular activity to function for as many decades as possible. Crossword puzzles, Sudoku puzzles and board games, for example, are ideal for this.

2. get enough sleep

If you have your Reduce biological age sufficient rest, sleep and relaxation are another essential key.

Because at night our body switches to recovery mode - cardiovascular system, immune system, digestion, nervous system and brain regenerate. Anyone who regularly sleeps poorly or too little increases the risk of serious physical ailments and, for example, also of depression.₁

Tip: How to start sleep better immediately can - and how you can basically become more relaxedYou can find out more about this in the linked articles.

3. prevent diseases

Both physical and mental illnesses that make it difficult to grow old properly and healthily are often a Consequence of regular and excessive stress.

You should therefore minimize stress and hectic and instead purposefully allow yourself time to relax each day. Meditation, for example, helps to strengthen your immune systemBy coming to rest and focusing entirely on yourself.

Basically, this tip, together with all the others from this post, is already a health precaution. But also the regular Preventive medical checkups at the doctor's are used for the early detection of illnesses. From general health check-ups for the early detection of kidney and cardiovascular diseases or diabetes, for example, to genital examinations, cancer screening, mammography or skin cancer screening and colonoscopy.

Make sure you take advantage of these appointments and offers regularly. After all, health-related strokes of fate can end any life far too early.

4. eat healthy

There are so many diet-related diseases in our society that can significantly affect your life expectancy - from Diabetes, high blood pressure, cancer, obesity and osteoporosis.

A healthy and balanced diet is therefore essential if you really want to grow old. Eat a plant-based diet as much as possible. Fruits and vegetables, legumes, whole grains, nuts, seeds, seeds and fats from high-quality vegetable oils, for example, should be part of your daily meals. Meat, saturated fats and industrial sugar should be kept to a minimum.

Don't worry: Herbal or vegan doesn't mean you have to give up great food your whole life! I still eat burgers, pasta and pizza from time to time - just without animals. Vegan cuisine is so incredibly diverse, just give it a try!

5. do not smoke cigarettes

Nicotine is a powerful poison that smokers ingest voluntarily. The Pollutants burden the body and accelerate the aging process.

Chronic bronchitis, diabetes, lung cancer and cardiovascular diseases are just some of the possible serious consequences. Also Tooth damageand the increased risk of Cancer of the floor of the mouth, larynx, trachea or esophagus are among them.

If you want to live as long and healthy as possible, you should now Stop smoking immediately. It's hard for you? Then use this list of benefits of quitting smokingfor an extra shot of motivation. From the immediately visible consequences, such as bad odors, yellow teeth and sallow-looking skinI haven't even spoken here yet.

6. maintain healthy weight

The Body Mass Index (BMI) is the ratio between body weight and height. By calculating it, you can better classify whether you are underweight, normal weight, overweight or obese. Being overweight increases the risk of concomitant and secondary diseases (such as type 2 diabetes, high blood pressure, sleep disorders, fatty liver, asthma, kidney cancer, gout, etc.) with the level and duration of obesity.₂

Therefore, in combination with a balanced, healthy diet, also provide for Sufficient movement - and learn to lose weight healthily. In the linked article I have once again compiled a whole range of valuable tips for you.

7. cultivate friendships

Interpersonal relationships have a positive effect on our health and promote our well-being. We are social beings. Without social contacts we pay less attention to ourselves - and increase the likelihood of mental illnesses such as depression and anxiety disorders, but also of physical problems such as heart attacks, strokes or dementia.₃

Therefore, if you want to age healthily, you should Build healthy friendships and maintain them. However, the prerequisite should be that the proximity to the respective people is good for you.

Tip: You love deep conversations but often lack conversation topics? I have prepared a list of valuable Questions to get to know that will get every conversation rolling and bring you even closer to your friends.

8. drink plenty of water

It is probably the best anti-aging remedy, drink plenty of water every day. Water is our fuel - because it is an important part of our body cells and the main component of our blood. Depending on the physical load, you should consume about 3 liters of water every day to grow old healthily.

Notice: Coffee and especially alcohol dehydrate the body. For the longest possible life, you should enjoy the latter only in moderation.

9. often spend time outdoors in nature

Natural soundsThe stress level is lowered by sounds such as birdsong, the crackling of a tree, or the babbling of a stream. The Sunlight strengthens the defenses. Outdoors in nature you can take a breath and relax.

So make sure you spend time outdoors regularly to activate your self-healing powers. So Get off the couch and out of the city more oftenif you want to grow old but stay young.

10. find tasks that fulfill you

What is the meaning of life? Everyone answers this question differently - but finding a task that lasts as long as possible, in which one can fully and completely rises and blossomsis probably already on the tip of most people's tongues when they hear the question.

Those who set worthwhile goals and tackle exciting challenges live longer. Especially after retirement and the abrupt end of one's working life, new, fulfilling tasks are balm for the soul.

Whatever it is in the end: Look for tasks and goals that you are passionate about. Tasks and goals that fill you with happiness. Because if you want to grow old, you should grow old happily.

11. positive attitude to life

Joy and happiness make you live longer. A study of the Institute of Social and Preventive Medicine (ISPM) recently confirmed this assumption.₄

People who have a fundamentally positive attitude to life think as optimistically as possible, even in bad moments - and have a positive attitude to themselves. Psychological coping strategies developed to help them cope better with stress.

Gratitude, helpfulness, empathy, the joy of small things and of course the hearty laughter characterize people with a positive attitude to life. If you want to live longer, this is also a key to happiness!

Tip: I have given you a List of positive character traits which should provide you with further inspiration and motivation.

Laying the foundation for healthy aging and a long life

Severe strokes of fate can end a life very quickly - unfortunately, this is something that can hardly be influenced. But by taking exercise, getting enough sleep, drinking plenty of water, going for preventive care, spending a lot of time in nature and laughing with your friends, you are definitely laying the foundation for a truly healthy and long life.

"Anyone who keeps the ability to see beauty never grows old."

Franz Kafka

I hope that my tips in this article will help you! And who knows - maybe you'll manage to live to be almost as old as Jeanne Calment. The French woman reached the age of 122, which is - as of today - the highest age of any human being to date.

Do you have any questions, suggestions or further tips for getting as old as possible? Then I look forward to your comment!

Stay safe and sound,

PS: Why I personally live vegan and I eat a purely plant-based diet, I explain in the linked article. Of course, I can't tell you with absolute certainty that this decision prolongs my life - but it definitely makes me and the animals happier.

References:
₁ Techniker Krankenkasse: Sleep well, Germany TK sleep study 2017, available at https://www.tk.de/resource/blob/2033604/118707bfcdd95b0b1ccdaf06b30226ea/schlaf-gut-deutschland-data.pdf. [16.04.2024].

₂ Federal Ministry of Social Affairs, Health, Care and Consumer Protection (BMSGPK): This is how obesity occurs (as of 10.03.2021), available at https://www.gesundheit.gv.at/leben/ernaehrung/adipositas/uebergewicht-ursachen.html. [16.04.2024].

₃ Annika Franck: This is how much loneliness can make us ill (as of 23.02.2021), available at https://www.quarks.de/gesellschaft/psychologie/so-sehr-kann-uns-einsamkeit-krank-machen. [16.04.2024].

₄ M. Bopp, J. Braun, F. Gutzwiller; et al. (2012): Health Risk or Resource? Gradual and Independent Association between Self-Rated Health and Mortality Persists Over 30 Years, available at https://t1p.de/lktkl. [16.04.2024].