The human quest for a long, healthy life is ubiquitous. But the massive size of the health and wellness market can make this goal seem daunting or even unattainable. Is spannr ® another one, if novel guide joining the ecosystem of apps, programs, and publications on longevity? No. According to Dr Jack Harley, the platform sets up a tiered action plan designed to ensure that time, in-depth comprehension, and financial resources are respected in its application. This plan is divided into three different levels (Level 1: Beginner; Level 2: Intermediate and Level 3: Advanced). Each level unfolds with increasing complexity, practicality, and futuristic elements.
The entry point is with lifestyle changes that are accessible to everyone and whose effects on health and longevity are backed by sound scientific evidence. "As you progress, the advice becomes more advanced and it approaches the frontiers of longevity research and biotechnology," Dr Harley explains. "We live in an exciting time for longevity biotechnology, where the potential for life extension is rapidly evolving," he adds.
A healthy diet represents the most effective change for extending longevity. Healthy eating is directly linked to numerous health benefits, such as improved cardiovascular risks, optimised biomarkers of longevity, reduced chronic inflammation, and lower cancer risks.
"Ageing and longevity are dynamic processes, and there are lifestyle choices you can make right now today that can have long-term effects on your health," notes Harley. Research shows that only about 20% of a person's longevity is genetic, while 80% is largely due to lifestyle factors such as diet, sleep, and exercise.
A nutrient-dense diet is rich in beneficial nutrients relative to its calorie content. The Mediterranean diet, which consists mainly of fruits, vegetables, legumes, and whole grains, is a great example of a nutrient-rich diet that has been linked to a lower risk of age-related diseases and a longer life expectancy.
Consciously choosing better foods makes a big difference to the quality of your diet. For example, choosing wholemeal pasta instead of white pasta can reduce the risk of developing type 2 diabetes by about 30%. In addition, choosing low-fat and fermented low-fat dairy products (instead of full-fat dairy products) can help reduce the risk of high blood pressure and insulin resistance.
Limiting sugar consumption can greatly slow biological ageing. Research has shown that excessive sugar consumption has many negative effects on the body's metabolism that are associated with chronic inflammation, diabetes, joint disease, and certain cancers. Centenarians generally have very low sugar consumption.
Also, fasting comes into the spotlight. In many species, including worms and mice, lifespan has been significantly extended by steady calorie restriction and fasting. Reduced total calorie intake led to improved metabolism, better insulin sensitivity, lower cardiovascular risk, and improved liver health. Individuals with consistently reduced calorie intake then show similar health markers to healthy centenarians: low blood pressure and optimal hormone levels.
Sleep is a key factor in longevity. Lack or deprivation of sleep leads to decreased immune responses, increased stress, and age-associated inflammation. Less than 5 hours or even less sleep per day increases the risk of mortality by 15%.
But sleeping too long is also harmful: a study of 30,000 subjects showed a 23% higher risk of stroke with sleep longer than 9 hours. Those who napped longer than 90+ minutes daily had an 85% higher risk of death.
Aspiring centenarians should sleep 7-9 h per night and nap regularly (usually after lunch). This leads to a stress levels and heart risk drop of up to 34%!
The basic rules are:
Regular physical activity can increase lifespan by up to 7 years. Even moderate 15 minutes of exercise daily effectively slows ageing processes. One study showed that 150 minutes of physical activity per week can reduce the risk of premature death by 28%. 81% of centenarians engage in moderate-intensity activities such as gardening and farming, and hobbies such as walking and dancing.
Walking for at least 10 minutes a day already reduces mortality and increases longevity. Vigorous running has been shown to slow the shortening of telomeres. Fast runners have even better longevity spans! But light exercise has also shown surprisingly impactful effects! A new study from the Mayo Clinic showed that group fitness activities such as tennis, badminton and football added 9.7, 6.2 and 4.7 years of life respectively.