Health
Can we really boost our longevity? The expert strategies for living longer
How can we live better, for longer? It’s an age-old question that remains as relevant today as it has for millennia. From ancient healing practices like breathwork, meditation, and acupuncture to the application of cutting-edge disciplines like biohacking and cellular rejuvenation, approaches to longevity have evolved across cultures for the duration of mankind.
Yet, despite having more information at our fingertips than at any other time in history, the pursuit of health and vitality can feel more complex than ever. Stress, pollutants, and unreasonable demands on our time and energy leave many of us depleted, battling bad habits and seeking quick fixes that leave true wellbeing out of reach.
Here, we take a look at a range of approaches to longevity, from timeless therapies to modern breakthroughs, to harvest insights for building not just longer lives, but more fulfilling ones too.
Lessons from the world’s longest-lived communities
One of the most well-known longevity phenomena is the existence of Blue Zones—regions in the world where many residents consistently live to 100 and beyond. Coined in 2000 and extensively documented by researchers Dan Buettner, Gianni Pes, and Michel Poulain, the commonalities found across the disparate locations have much to teach us about the connections between lifestyle and lifespan.
“Scientific studies suggest that only 25% of how long we live is dictated by genes,” says Dan Buettner in his book The Blue Zones: 9 Lessons For Living Longer. “The other 75% is determined by our lifestyles and the everyday choices we make.”
Health-boosting habits
So what do centenarians living in Blue Zones Okinawa, Loma Linda, Nicoya, Ikaria, and Sardina have in common?
Firstly, they integrate movement naturally into their day. This doesn’t mean strenuous exercise and running marathons—instead, they have lifestyles that require them to be gently but consistently active. This could look like daily gardening, eating meals on the floor, which requires them to stand from a low position daily, or even living in a location with slopes.
Secondly, they favour plant-based diets involving leafy greens, whole grains, beans, plant oils, fruits, and vegetables. They consume meat sparingly, sometimes just for celebrations or to give a meal a bit of extra flavour. Generally speaking, they eat 2oz of meat or less up to five times per month, with beans forming the primary source of protein. They also minimise dairy and stop eating when they feel about 80% full.
Other prevalent factors involve relationships to others and attitudes towards stress, which is correlative to chronic inflammation and associated with every major age-related disease. The world’s longest survivors engage in stress reduction daily, whether by praying, practising gratitude or napping. Meanwhile, social interaction, access to friends who model healthy habits, and having a socially supported sense of purpose remains paramount.
Longevity labs and retreats: where science meets regeneration
Wellness tourism is booming—the market value of the global wellness tourism industry is expected to grow more than 100% from 2022 to 2028—and within this landscape we see an expansion of retreats specialised in lifespan extension. From health screenings and lifestyle interventions to personalised rejuvenation treatments, longevity clinics offer a comprehensive therapeutic suite underscored by deep medical expertise.
For ZEM Wellness Clinic in Altea, Spain, the art of slowing biological ageing is rooted in addressing inflammation, oxidative stress, and hormonal imbalances. Programmes are backed by in-depth assessments including genetic, epigenetic, and metabolic testing, and may include treatments such as intravenous nutrient therapy, ozone therapy, personalised nutrition, and bioidentical hormone optimisation.
Photo credit: ZEM Wellness Clinic
“We believe that the integration of medical science, holistic therapies, and human connection is essential to achieving lasting wellbeing,” says Tatiana Geue, Marketing Director of ZEM Wellness Clinic Altea. “Our longevity programmes were designed by a multidisciplinary team of doctors, neuroscientists, nutritionists, and wellness experts, drawing inspiration from both the latest research in longevity medicine and the Mediterranean lifestyle.”
In symmetry with lessons from the Blue Zones, the clinic also places an emphasis on lifestyle foundations to support healthy ageing, by championing inner peace, physical activity, mindfulness, and social interaction. “Our approach to longevity is rooted in a deep belief that true health is achieved through balance—of the body, mind, and soul. What truly sets us apart is that we are people caring for people. This ethos defines everything we do.”
Tools to live longer, and better
Photo credit: Grand Resort Bad Ragaz
At Alpine wellness complex Grand Resort Bad Ragaz in Switzerland, world-leading luxury meets cutting-edge medical science, offering a comprehensive portfolio of treatments reflective of the team’s expertise. The site’s evaluative approach places the “Live healthy to stay healthy,” philosophy at the heart of all its treatments, with the aim of empowering guests to reflect on their lifestyle choices and embark on pathways that support a longer, more fulfilling life.
Key to this is biohacking. This is the practice of making strategic and often data-informed interventions to optimise our bodies for health and longevity. “We combine evidence-based medicine with state-of-the-art biohacking—from hyperbaric oxygen therapy and personalised micronutrient infusions to regenerative cell treatments,” says Dr. Alexandra Dopplinger, Chief Medical Officer. “We strive to not only extend lifespan, but to enhance health span—helping guests live longer, and live better, through precision diagnostics and highly individualised longevity programmes.”
Timeless holistic therapies for longevity
For centuries, cultures around the world have developed alternative pathways to longevity, often centering around a common goal: to optimise the body’s ability to heal and adapt. For Traditional Chinese Medicine (TCM), this can take the form of herbal remedies or energy-based models like acupuncture, which aims to unblock the body’s life force ‘(Qi’) and reduce inflammation, a key driver of biological ageing. By stimulating specific points along meridians, the flow of Qi can be harmonised, rectifying physiological imbalances that would otherwise manifest as disease.
Meanwhile, thermal therapies such as Finnish saunas, Roman baths and hydrotherapeutic contrast bathing look to boost the body’s ability to detoxify and adapt to stressors. Sauna sessions induce vasodilation, leading to increased blood flow and reduced blood pressure—all good for improving circulation and decreasing the risk of cardiovascular diseases. Heat exposure can also trigger the production of heat shock proteins (HSPs), which are crucial for cellular repair, while sweating and enhanced circulation support the body’s natural detoxification processes.
Lastly, there are lessons to be learned from disciplines centred around nervous system regulation. Mindfulness practices have been linked to structural changes in the brain, particularly in areas related to emotional regulation, while consistent meditation has been connected with having a smaller amygdala, the brain’s centre for fear and stress. Breath-centric practices like yoga, Pilates and pranayama (breathwork) are highly effective at activating the parasympathetic nervous system, counterbalancing the high sympathetic activity intrinsic to stress and anxiety and helping to prevent health problems caused by persistent elevation of cortisol.
The role of lifestyle: what we can do today
Where it comes to longevity, our daily choices remain one of the most powerful determinants for how we age and how long we may live. While teachings from ancient practices like TCM, yoga, and reiki may focus on restoring the body’s balance and energising its reserves, insights from some of the world’s oldest people place emphasis on staying socially connected, living with purpose, and maximising healthy sustenance through diet.
Other factors, from the quality of our sleep to the health of our gut, are also woven into the intricate tapestry of longevity, and science is continuing to uncover ever more connections between the body, mind, and environment. Rather than any one secret or single path, it’s the steady layering of health-supportive habits and the ongoing journey to better understand our individual profiles and needs which ultimately shape our wellbeing over time.
Words: Hayley Hamilton
