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What is Longevity? A Longer, Healthier Life

The quest for longevity has garnered significant attention over the last decade. As individuals seek to extend their lifespan and enhance their well-being, scientific research continues to explore the complexities of longevity.

What Does Longevity Mean?

Longevity, simply put, is about how long an individual lives. However, it’s not just about adding years to life but ensuring those years are healthy and fulfilling. In other words, longevity is associated with a lengthy life that also considers the quality of those years.

This concept is closely related to lifespan and healthspan. Lifespan refers to the total years lived, whereas healthspan focuses on how many of those years are spent in good health. The ultimate goal is to maximize the healthspan within one’s lifespan, ensuring most years are lived free from preventable diseases or disabilities.

Factors That Affect Longevity

Genetic Factors

Genetics determine biological processes that contribute to lifespan, with genetic differences accounting for approximately 25% of the variation in human lifespan up to age 80. Beyond this age, genetics increasingly influence longevity.

Certain genetic variants influence cellular repair, metabolic rate, and disease resistance. Notable studies, such as those on long-lived populations like centenarians, have pinpointed specific genes linked to increased lifespan, including the FOXO3A gene. Additionally, genetic research has shown that the APOE ε4 variant heightens Alzheimer’s risk, while the ε2 variant appears to protect against age-related cognitive decline.

These findings underscore the genetic impact on longevity and the significance of exploring biology’s role in lifespan. Research is challenging due to limited multi-generational DNA and complex causality, yet global efforts are examining exceptionally long-lived families. While research is still ongoing, there is much more to learn about the genetic factors influencing longevity.

Lifestyle Factors

While genetics play a role in determining lifespan, research has consistently shown that lifestyle choices have a more significant impact. A study conducted by the Harvard School of Public Health found that individuals who adhered to five healthy lifestyle factors, including not smoking, maintaining a healthy weight, exercising regularly, eating a healthy diet, and moderating alcohol consumption had an average increase in lifespan by up 12 (men) to 14 (women) years compared to those who did not follow these habits.

Fueling Longevity through Nutrition

Consuming a variety of nutrient-rich foods ensures the body receives essential vitamins, minerals, and antioxidants needed to support vital functions and maintain overall health to promote longevity. A well-rounded diet helps prevent chronic diseases such as heart disease, diabetes, and obesity, which can significantly impact lifespan. Additionally, good nutrition boosts the immune system, enhances mental clarity, and supports healthy aging, allowing individuals to live not only longer, but healthier lives.

A comprehensive study published in The American Journal of Clinical Nutrition found that transitioning from a typical diet (based on seven geographically and culturally diverse countries) to a focus on higher intakes of fruits, vegetables, legumes, whole grains, fish and nuts and lower intakes of red and processed meats and added sugar contributed most to increased lifespan.

Boost Your Lifespan through Exercise

Regular physical activity is essential for a healthy lifestyle and increased longevity, as it reduces the risk of chronic diseases, such as cardiovascular disease, diabetes, and certain cancers, thereby enhancing life expectancy. Exercise improves cardiovascular health by boosting circulation and heart strength, which is vital as we age. It also benefits mental health by alleviating anxiety and depression, elevating mood, and improving cognitive function. Additionally, it aids in weight management, muscle strengthening, and flexibility, contributing to overall well-being. Studies validate the connection between physical activity and longevity, with even moderate exercise like walking reducing the risk of age-related diseases.

A 2024 study indicated that surpassing the recommended 150 minutes of weekly physical activity significantly lowers mortality risks, with a 26% to 31% decrease in all-cause mortality and a 28% to 38% reduction in cardiovascular mortality. Optimal benefits were seen with 300-599 minutes of moderate weekly activity.

Consistent Sleep is Your Path to a Longer Life

Quality sleep is essential for longevity, as it plays a crucial role in the body’s recovery. During sleep, the body undergoes cellular repair, hormone regulation, and memory consolidation. Poor sleep is associated with health problems such as obesity, cardiovascular disease, weakened immunity, increased stress, and mental health issues, all of which can reduce lifespan.

Interestingly, a 2024 study found that maintaining a consistent sleep schedule is more important than sleep duration for disease prevention. While sleep duration is still important, individuals with regular bedtimes and wake-up times were shown to have a lower risk of all-cause mortality, including cancer. Short (less than 5.5hrs) and/or irregular sleepers (3hr difference in sleep and wake time) had a higher risk of cardiometabolic disease, specifically. 

How Your Environment Shapes Longevity

Environmental factors such as pollution, climate change, and living conditions affect lifespan. Air pollution is linked to health risks that reduce longevity, while toxins and climate change worsen these issues. Additionally, poor living conditions further impact health, underscoring the importance of healthy environments to promote a long life.

The Longevity Benefits of Strong Social Ties

Social connections and mental health affect both physical and psychological well-being thereby influencing longevity. Strong social ties and supportive relationships can protect individuals from stress and anxiety, leading to better health outcomes. Research shows that those with strong social networks tend to live longer and face fewer health issues than those who are isolated. This is partly due to the support from friendships and family, which boost resilience.

Mental health conditions like depression and anxiety can lead to poor lifestyle choices and health problems, affecting both the quality and length of life.

Longevity Diagnostics

Genetic Screening

Genetic screening involves analyzing an individual’s DNA to identify potential genetic markers associated with specific health conditions, including those that may impact lifespan.

Genetic testing identifies harmful variants, improving healthcare planning and decision-making. Many people carry a medically actionable genetic variant.

One example of genetic testing is the Compound Genetic Investigation test offered at Harrison, a comprehensive option that examines up to 167 genes linked to cancer, cardiovascular diseases, and other disorders. It can determine if you carry certain genetic variants that would place you at risk. This is part of a diverse range of tests that play an important role in the planning and delivery of healthcare, helping you to understand what preventive or proactive measures could be taken. If you’re unsure about genetic testing, a Harrison Genetic Counsellor is available to answer your questions and provide valuable insights to optimize your personalized care plan both before and after testing.

Biomarker Testing

Biomarker testing evaluates biological markers in the body—like genes, proteins, and specific molecules—to gauge an individual’s health and predict longevity. By examining indicators such as telomere length, which correlates with cellular aging, and levels of inflammation that signal stress and disease, biomarker testing can shed light on one’s biological aging process. This information enables a personalized approach to healthcare, allowing individuals to take preventive actions and tailor medical interventions to slow down aging and mitigate age-related diseases.

Epigenetic Clock

The epigenetic clock, a cutting-edge biomarker of aging, acts as a molecular chronometer by evaluating changes in gene expression, specifically through DNA methylation patterns. This test provides a nuanced measure that can significantly differ from one’s chronological age, demonstrating the age-related disease risks and potential for identifying effective interventions.

Over a decade of research into factors influencing the epigenetic clock has revealed that lifestyle choices profoundly impact the rate of biological aging. Studies have consistently shown that smoking, poor dietary habits, lack of physical activity, and other harmful behaviours can accelerate the epigenetic clock, leading to an earlier onset of age-related diseases. The DNA methylation patterns are altered, reflecting an older biological state and resulting in increased biological wear and tear.

On the other hand, a diet rich in fruits and vegetables, maintaining a healthy body weight, and regular physical exercise are associated with a slower progression of the epigenetic clock. This more favourable methylation profile indicates a potential to preserve genomic integrity and protect against cellular damage related to aging. By making conscious lifestyle choices, individuals may exert a degree of control over the aging processes, pointing to a promising path for the pursuit of longevity.

Physical Measurements

Physical measurements such as walking speed, BMI, body composition, resting heart rate, grip strength, and blood pressure are a few of the many health indicators, used to assess health and predict longevity. Grip strength, for example, has been shown to be a useful indicator of overall health, including bone density, cognition, depression and overall mortality. Regularly monitoring select metrics can guide individuals in making changes to enhance their health and lifespan.

Lifestyle Assessments

Lifestyle assessments involve evaluating an individual’s habits and behaviours to determine their impact on health and longevity. Factors such as diet, exercise, stress management, and substance use can all significantly influence lifespan. Harrison specializes in supporting prevention-focused lifestyles with a team of specialized professionals dedicated to timely and effective care. They help optimize your health, prevent disease, and detect potential health issues at the earliest stage when treatment is most effective. By leveraging a unique precision health profile, Harrison tailors wellness plans to each client, offering personalized strategies that enhance lifestyle choices and promote long-term well-being.

Increase your healthspan

By understanding the factors that help you achieve a greater healthspan and actively pursuing a healthy lifestyle, including regular health assessments, genetic screenings, strong social connections, and preventive care through personalized wellness plans, individuals can enhance their healthspan and possibly extend their lifespan. At Harrison Healthcare, we emphasize precision health to empower you to live your best life now and well into the future.

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