“It is not death, it is dying that alarms me.” – Michael de Montaigne, French philosopher and writer

When’s the last time  you were at a dinner party with friends and death was the topic of conversation? It rarely happens in most social circles, because death is an element of life that most of us would rather avoid discussing. It’s a fact of life that we like to keep at the farthest periphery of our mind. 

A house that we only visit when absolutely necessary:  the loss of a loved one, a terminal diagnosis, the onset of a disability. We’d rather focus on the present or the not too distant future: the promotion, the vacation, the graduation. But we’d be foolish to avoid the topic of death – specifically how we might leave this world. We’d also be foolish not to consider how to live longer.

THE DEFAULT SETTINGS IN AMERICA

The default settings for Americans (and much of the industrialized world) are to be diagnosed with chronic disease and/or cognitive issues as they age. The leading health related causes of death are cardiovascular disease, cancer and neurodegenerative diseases like Parkinson’s and Alzheimer’s. 

With age, and the onset of these conditions, many people suffer in a way that immobilizes them, resulting in a loss of autonomy. The process of dying could be slow and difficult, such as a person with a long bout of cancer. Or, it can be shocking and quick through a stroke or heart attack. This is what’s already baked into American society and culture. 

The only way to have any hope of avoiding the above outcomes (or something similar) is to make daily intentional investments into your health and wellbeing. While you may not be able to avoid chronic illness entirely, perhaps you can stave it off, prolonging the strong, healthy years that you have on this Earth. The research (and quite frankly, common sense) supports this.  

This is an invitation to run against the grain and upgrade our culture’s factory settings of sickness and disease to reach your optimal health and vitality. Let’s start right now with an understanding of longevity. 

Longevity Definition

The most simplistic definition of longevity is a long duration of life. Lifespan is how many years a person lives. In more recent years, the focus is on the quality of those years. Thus, another way to view the meaning of longevity is the number of years a person is able to live in good health without chronic illness or disability. This is called health span. 

The science of longevity is an art with multiple approaches. The traditional medical approach places a heavy emphasis on screening for conditions like cancer and heart disease and then managing them. The philosophy is that early detection can improve treatment outcomes, result in higher rates of survival and provide access to interventions that would not be available in later stages. This approach can definitely add years to a person’s life but it doesn’t allow them to bypass any of the leading causes of death mentioned previously. It simply waits for them to become ill and treats the illness accordingly. 

The holistic approach to longevity aims to increase lifespan and healthspan by considering all aspects of a person’s health: physical, mental, social, spiritual, emotional and even financial. While both approaches can be beneficial for building a complete picture, the holistic approach is the only one that aims to entirely avoid the most common diseases in the 21st century. It’s why at Elevays we emphasize the holistic instead of the medical. 

The Elevays definition of longevity is: The art and science of extending the number of years lived and maximizing the quality of those years through data-driven, personalized health solutions that span mind, body and lifestyle. It’s about thriving, not just surviving.

What Causes Aging?

Because aging is associated with specific biomarkers, many longevity scientists believe that it’s actually a disease that can be altered and even reversed.  What exactly are we altering?  The focus is on nine specific areas referred to as the 9 Hallmarks of Aging (1). 

9 WAYS WE AGE

In the longevity space you will often hear references to the 9 hallmarks of aging. To help provide understanding of what they are without sending you to a doctorate level seminar, we’re going to touch on the basics.  While these tenets can be helpful to understand, take notice of the overall themes present across the majority of the hallmarks. 

1. Genomic Instability:

Occurs when our DNA becomes damaged or unstable over time. This can result in structural changes to our DNA producing mutations in genes and / or broken or rearranged chromosomes. Since DNA is the master instruction manual for our body, this can definitely be a problem.

• Triggers: environmental stressors (Ex: UV rays, toxins, radiation), internal stress (ex: inflammation and oxidative damage)
• Linked to: Cancer, neurodegenerative disease (like Alzheimer’s, Parkinson’s)

2. Mitochondrial Dysfunction:

Occurs when the mitochondria, the powerhouse of the cell, is compromised. The mitochondria are responsible for producing cellular energy and when not functioning properly our cells don’t have enough juice to support vital processes which can lead to a multitude of health problems. 

• Triggers: Aging, environmental factors (Ex: toxins, alcohol consumption, smoking), chronic disease, infections, nutrient deficiencies
• Linked to: neurodegenerative disease, cardiovascular disease, muscle weakness, cancer, rapid aging

3. Cellular Senescence:

Cellular division is essential for growth, development and repair. In order for a baby to physically grow or to heal an open wound, the cells must divide and replicate. Cellular senescence occurs when a cell loses its ability to divide and grow. The cell “retires” but does not immediately die. These are also referred to as “zombie cells.” 

Cellular senescence is beneficial in  that it prevents harmful cells from replicating (hugely important if the cell is cancerous). The challenge is that these cells can accumulate in the body which accelerates aging and promotes degenerative disease. 

• Triggers: Oxidative stress, telomere attrition (see below), activation of oncogenes (genes that cause cancer)
• Linked to: age related diseases such as arthritis, cardiovascular disease and neurodegenerative diseases (Ex: Alzheimer’s, Parkinson’s)

4. Epigenetic Alterations:

Epigenetic alterations refers to how genes are “turned on or off.” It describes changes in gene expression that happen without changing the underlying DNA itself. These shifts are largely influenced by environmental and lifestyle factors (meaning they can be reversed!) and play a significant role in a person’s health and susceptibility to disease. 

• Triggers: Diet, exposure to toxins (smoking, pollution, heavy metals, etc.), alcohol consumption, physical activity, stress, sleep, getting older, infections, inflammation, hormonal shifts
• Linked to: Cancer, neurodegenerative diseases, cardiovascular disease

5. Telomere attrition:

First of all, what are telomeres? They are protective end caps found at the end of chromosomes. Think of them like the plastic tips on shoelaces, but for your chromosomes. The telomere’s job is to protect the DNA.

• Triggers: cellular replication (a normal and necessary function), oxidative stress, inflammation and infections
• Linked to: cellular senescence, cardiovascular disease, poor immune system, neurodegenerative diseases (Ex: Alzheimer’s, Parkinson’s)

6. Stem cell exhaustion:

Stem cells are the master builders of our body and play an important role in healing, repairing and regenerating tissues. Undifferentiated stem cells can develop into any type of cell (ex: brain, blood, bone, muscle, etc) through a process called differentiation. Over time these master builders can wear out which accelerates the aging process. 

• Triggers: getting older, chronic inflammation, senescent cells, epigenetic changes, shortening of telomeres
• Linked to:  sluggish healing, compromised immunity, organ decline, frailty and muscle loss, neurodegeneration

7. Altered intercellular communication

Our cells don’t live on an island. They routinely communicate with each other by sending and receiving signals to initiate processes like cellular replication and repair, immune defense and inflammation. When the communication network gets scrambled with age, it can cause chronic inflammation, suppressed immunity and can accelerate disease progression. 

• Triggers: low grade inflammation  (inflammaging), “zombie” cells, hormone disruption
• Linked to: slower healing, increase in inflammation, poor communication between organs

8. Deregulated Nutrient Sensing:

Our cells and tissues have a complex system for detecting and responding to nutrients in the body. Accurate detection of nutrients such as protein, lipids, vitamins and minerals is a critical process for cellular homeostasis – the ability for a cell to maintain a stable environment. When this delicate system is disrupted it can promote a multitude of conditions including metabolic syndrome. 

• Triggers: obesity, chronic inflammation, aging, poor diet, genetic factors, cancer
• Linked to: Insulin resistance and type 2 diabetes, obesity, cardiovascular disease, cancer, neurodegenerative disease.

9. Loss of proteostasis:

Proteostasis is short for “protein homeostasis.” When this balance is lost it becomes more difficult for the body to maintain the proper balance of protein at the cellular level. 

• Triggers: aging, environmental stressors (Ex: toxins), chronic diseases (Ex: Alzheimer’s and Parkinson’s), nutrient imbalances (Ex: insufficient protein)
• Linked to: neurodegenerative disease, poor cellular stress response, increased cellular senescence, cancer, diabetes, cardiovascular disease 

9 WAYS TO LIVE LONGER & IMPROVE YOUR HEALTH SPAN

The thought of aging can be a bit unnerving, but instead of feeling helpless, we can take charge of our health, one habit at a time. The best way to avoid the chronic diseases that tend to accompany aging (like heart disease, cancer, and neurodegenerative conditions) is by making small, intentional investments into our health every day. Here’s 9 ways on how to live longer: 

1. Protect Your DNA from Damage (Genomic Instability)

• Minimize Exposure to Toxins: Try to reduce your exposure to chemicals such as pollutants, pesticides and toxins. Opt for organic produce whenever possible and avoid UV damage by wearing a non-toxic sunscreen. 
• Eat an antioxidant-rich diet: Include colorful fruits and vegetables in your meals. Foods rich in antioxidants (like berries, dark leafy greens, and nuts) help reduce oxidative stress that can damage DNA.

2. Boost Cellular Energy (Mitochondrial Dysfunction)

• Get Adequate Sleep: This is your body’s opportunity to heal and repair, supporting mitochondrial health. 
• Exercise regularly: Physical activity improves mitochondrial function. Start with 20–30 minutes of exercise a few times a week. 
• Eat healthy fats: Include foods like fatty fish (rich in omega-3s), avocado, and nuts, which support mitochondrial health.

3. Prevent Cellular Aging (Cellular Senescence)

• Stay active and mobile: Physical movement helps prevent the accumulation of senescent cells. A combination of strength training and cardiovascular exercise helps keep cells in good shape.
• Incorporate fasting or time-restricted eating: Emerging research suggests that intermittent fasting or time-restricted eating can promote cellular repair and reduce the build-up of senescent cells.

4. “Turn On” the Good Genes (Epigenetic Alterations)

• Mind your stress levels: Chronic stress can alter gene expression. Try to incorporate stress-reducing activities into your day:  journaling, stretching or a fun hobby. 
• Eat a balanced diet: A well-balanced diet rich in nutrients helps optimize epigenetic expression. Aim to eat whole foods that are nutrient-dense, like vegetables, healthy fats, and lean protein.

5. Support Telomere Health (Telomere Attrition)

• Exercise regularly: Studies show that consistent physical activity can slow the rate of telomere shortening.
• Manage your stress: High levels of chronic stress accelerate telomere attrition. Engage in relaxing activities like massage, a soothing bath or sauna session. 

6. Revitalize Your Body’s Repair System (Stem Cell Exhaustion)

• Prioritize quality sleep: Sleep plays a critical role in stem cell regeneration. Aim for 7–9 hours of restorative sleep each night.
• Engage in regular movement: Even low-intensity activities like walking can stimulate stem cell activity and aid in tissue repair.

7. Restore Communication Between Your Cells (Altered Intercellular Communication)

• Minimize inflammation: Chronic inflammation accelerates aging. Focus on anti-inflammatory foods like fatty fish, turmeric, and green tea, and limit processed foods and sugars.
• Stay Hydrated: Proper hydration supports optimal cell to cell communication. It allows nutrients to flow into the cell and toxins to flow out. 

8. Balance Your Nutrient Sensing System (Deregulated Nutrient Sensing)

• Improve your diet: Avoid highly processed foods and focus on whole foods with a balanced intake of fats, protein, and carbohydrates. Limit sugar and refined carbohydrates to prevent insulin resistance.
• Manage your weight: Maintaining a healthy weight supports proper nutrient sensing and helps prevent the development of metabolic conditions.

9. Keep Proteins in Balance (Loss of Proteostasis)

• Eat enough protein: Make sure you’re consuming an adequate amount of high-quality protein (like fish, chicken, beans, and legumes) to support your body’s cellular repair process.
• Engage in regular exercise: Strength training or resistance exercises help maintain muscle mass, which in turn supports protein balance in your cells.

key takeaway

If you want to know how to live longer, focus on the activities that will help mitigate the 9 pillars of aging. Most of it is simple and common sense – but that doesn’t mean it’s easy. It takes discipline.

Our recommendation is to choose one habit to work on and then increase your efforts from there. Your daily, intentional focus will not just add years to your life, it will add life to your years. It’s never too early (or too late) to start building your longevity blueprint. Start today, and give yourself the best chance at a longer, healthier life.

We want to hear from you. What are you doing for your health today to create the future your want tomorrow and years to come?

Sources

Nine Hallmarks for Aging: https://pubmed.ncbi.nlm.nih.gov/36599349/#full-view-affiliation-1