Living a Longer life

Longevity Within Our Control: The Secrets to Living a Longer, Healthier Life

Sunday 10th Dec 2023 |

2024 is set to be the year of longevity, with individuals wanting to find ways to live a long healthy life, however while this may be trending it doesn’t necessarily mean people know what to do.

With education being the most important social factor impacting longevity, leading experts from Portugal’s Longevity Health & Wellness Hotel, where they create specialised life changing programmes with the ultimate aim of longevity, have shared their top tips to equip longevity-seekers on critical factors. These factors our within our control and directly influence healthy ageing and longevity each day!

Strong Social Network:

Before delving into the list of factors, it is crucial to recognise the significance of having a strong social network as a pillar of support throughout life. While this may not be the first thought for most longevity-seekers, having this strong network can help minimise isolation and provide valuable support on the journey of life.

Quality Sleep

Sleep is the most important predictor of how long someone will live, more important than smoking, exercise or even blood pressure and according to Harvard Medical School, not getting enough sleep can result in serious health consequences. Sleep deprivation can cause increased cortisol levels that has a direct impact on immune functions, which can result in high blood pressure, heart disease and stroke, as well as chronic disease development.

Top Tip: Ensuring daily adequate sleep is a critical factor for longevity, so make sure to organise lifestyle that allows for sleep to be a priority. For example, make sure to sleep at a time which ensures at least an 8-hour rest, and do this every day, as this is the easiest way to form a habit. Be sure to keep the room cool, as this lowers the body temperature allowing for a deeper sleep!


It has been proven that diet choices directly link to a healthy long life. Eating right, in the correct amounts and for different parts of the body are important elements for a healthy body and mind. For example, breaking diet into categories such as protein, calcium and other nutrients to nourish muscles, bones, heart and brain.

Top Tip: To eat for longevity, be inspired by nutritional diets such as the Mediterranean diet which is built around fish, vegetables, fruits, herbs, grains and olive oil a source of healthy fat. This helps build strength and energy, to keep illness at bay, and enjoy a healthy life which simultaneously treats the taste buds.


It has been found that for every one minute of exercise it may extend life by seven minutes! Considering other factors that impact longevity, exercising at a recommended rate of 75 minutes per week, can extend life expectancy by 3.4 years! While increasing exercise brings with it great benefits, it is important to note that this would plateau at 450 minutes, therefore making sure there is a balance between both rest and exercise is essential.

Top Tip: Find a form of exercise that brings fun and joy, whether that is running, cycling, or dancing, bring love into the exercise (as well as rest).

Stress Management

Stress can result in disease and shortened life span, with chronic stress affecting thinking, mood, emotions and behaviours which accelerates aging. This is due to stress being linked to shorter telomeres, a part of DNA which is responsible for preventing cell malfunction.

Top Tip: While life can naturally bring stress, finding a source of outlet whether that be exercise, meditation, yoga, or journalling can be a great help and tool to manage stress, allowing for optimal longevity.

Longevity Health & Wellness Hotel offer a programme called “Longevity Holistic Rebalance Holiday Programme”. This holistic and comprehensive programme helps guests rebalance the body, mind and spirit with holistic and healing therapies and revitalising treatments, and reenergise with activities. The programme puts guests in front of the very best doctors and specialists in the field of wellness to help rebalance and regenerate their holistic health and guide them on the path to longevity.

While these longevity factors determined by lifestyle, emotion, and attitude all have a strong link to long term health and quality of life, it is important to note there are genetic elements which are out of our control, so be kind to yourself and enjoy life to the fullest.