Longevity research is revealing exciting facts: our lifestyle plays a crucial role in our life expectancy. While our genes have an influence, our daily habits also have a significant impact. Scientists agree that small changes in our lifestyle can have a big impact on our lifespan. In fact, up to 70% of our lifespan is influenced by environmental factors such as our social relationships, diet, physical activity, and environmental toxins.
Studies show that close social relationships extend our lifespan. For example, people with strong social networks live up to 50% longer than those who are lonely. Isolation and loneliness significantly increase the risk of heart disease, depression, and dementia. Research has shown that loneliness affects mortality rates in a similar way to smoking or severe obesity.
Loneliness, unfortunately, shortens our lives. The World Health Organization (WHO) highlights that social isolation is a global health crisis, contributing to both physical and mental health problems. Studies suggest that loneliness can be as dangerous as smoking 15 cigarettes a day. The chronic stress caused by isolation significantly increases the risk of heart attacks, strokes and depression. In response, the UK took action by creating the world’s first Minister for Loneliness in 2018. The aim is to encourage people to rebuild social connections and strengthen their networks. Initiatives such as The Great Get Together, inspired by the late Jo Cox MP, promote community gatherings and social interaction. Similarly, in Japan, where loneliness among older people is particularly prevalent, programmes such as Ibasho Cafés have been set up. These are places where older people can meet regularly, cook and share ideas. These encounters not only reduce loneliness, but also provide a sense of purpose and a new perspective on life. Community activities are an effective way to break isolation. Sports groups, cultural events and book clubs offer not only entertainment, but also the opportunity to make new friends. Studies show that volunteering can also have a beneficial effect. People who volunteer report improved well-being and reduced stress.
Reducing exposure to environmental toxins is also crucial for healthy living. Smoking remains a leading risk factor for premature death. According to the WHO, nearly eight million people worldwide die each year from tobacco. Cigarettes cause lasting damage to the heart and lungs, significantly shortening lifespans. Recent studies suggest that e-cigarettes may be a less harmful alternative. Although not without risks, they contain fewer carcinogens than traditional cigarettes. At the same time, air pollution has an alarming effect on health. The State of Global Air 2023 report states that polluted air causes approximately seven million deaths worldwide each year.
The quality of the air we breathe has a direct impact on our health and life expectancy. Clean air significantly reduces the risk of respiratory diseases and heart attacks. Cities with high levels of air pollution, such as Delhi or Beijing, illustrate the harmful effects of prolonged exposure to pollutants. According to the BBC, particulate matter levels in Delhi often exceed WHO recommended limits many times over, leading to an increase in respiratory illnesses.
A variety of strategies can help improve air quality. Planting trees in urban areas helps absorb pollutants and produce oxygen. The BBC reports that cities like London have launched initiatives to create more green spaces to combat air pollution. Using public transport reduces the number of vehicles on the roads and therefore emissions. In cities like Copenhagen, promoting cycling has led to a significant reduction in air pollution. Using indoor air filters can also reduce exposure to pollutants.
Regular physical activity is another essential element of healthy living. Physical inactivity is a significant global health risk, affecting quality of life and mortality in all age groups. According to the World Health Organization (WHO), 27.5% of adults worldwide do not get enough physical exercise, with women (31.7%) being more affected than men (23.4%). The situation is worrying among children and adolescents. A study by the Federal Institute for Population Research shows that during the COVID-19 pandemic, physical activity among children and adolescents has declined significantly, which could lead to permanent health damage. The problem is even more serious among older people. According to a survey, 62% of people over 60 show a significant lack of exercise. The problem worsens with age: almost half (45%) of people over 80 no longer do any intensive activity.
Lack of exercise increases the risk of many chronic diseases such as cardiovascular disease, type 2 diabetes, and some types of cancer. It is estimated that lack of exercise even leads to a reduction in life expectancy. Thus, a healthy and long life depends not only on our genes, but also on the choices we make in our daily lives. Cultivating close social relationships, reducing exposure to environmental toxins, combating loneliness, and maintaining regular physical activity are essential to promote a long and healthy life.