The following general anti-aging measures, which essentially concern lifestyle (life style), are considered to be generally accepted:
- Nutritional counseling based on a nutritional analysis – calorie-appropriate, balanced vital and fiber-rich mixed diet, low in saturated fatty acids and rich in polyunsaturated fatty acids; daily multiple fruit and vegetables – including recommendations on the consumption of alcohol and the correction of bad habits.
- Individual vital substance supplementation based on a vital substance analysis for primary and secondary prevention of diseases and for the general reduction of oxidative stress.
- Acid-base balance regulation (deacidification) – in the context of general anti-aging measures, acid-base therapy plays a special role, since the kidney from the age of 40 increasingly loses the ability to regulate in the event of an emerging acidosis (“overacidification”) by excreting basic acid equivalents.
- Intestinal rehabilitation and symbiosis guidance – by means of symbiosis guidance (also called “microbiological therapy“), the balance in the intestine is restored and a healthy intestinal environment is built.
- Weight management – the goal is the age-appropriate normal weight – if necessary, weight reduction through calorie restriction, dinner cancelling – failure of the evening food intake – and a medically supervised nutrition program.
- Dinner Cancelling – is said to be likely to slow aging processes.
- Smoking cessation – smoking is one of the most important risk factors for aging.
- Physical activity and sports – endurance and coordination training and muscle training serves to maintain your vitality in old age; see below “Endurance training (cardio training)” and “Strength training (muscle training)”.
- Cognitive training – psychohygienic measures make you more resistant to private and professional stress.
- Psychohygiene – the path to happiness leads through consumerism and mindfulness.
- Social contacts – the older you get, the more important it becomes to maintain social contacts.
- Stress management – active stress management strategies have a positive effect on your health; see below “bedroom and sleep hygiene”.
- Regular rest and sleep – serve the regeneration of your entire body.
- Avoidance of environmental noxae (exposure prophylaxis) – see below “environmental medicine“.
Five rules that extend life by more than a decade
In two large prospective U.S. observational studies, following five rules of a healthy lifestyle resulted in significantly reducing all-cause mortality. This resulted in men at age 50 extending their lifespan by 12 years and women by as much as 14 years if they followed the following five rules:
- Quit smoking
- Healthy diet (diet score in the top 40% of cohorts).
- Regular exercise (at least 30 minutes per day of moderate to vigorous exertion).
- Avoidance of excess weight (body mass index between 18.5 and 24.9 kg/m2).
- Moderate alcohol consumption (5-15 grams per day for women and 5-30 grams per day for men).
For death from cancer, the authors found a multivariable hazard ratio of 0.35 (0.27-0.45), a 65% reduction. Premature death from cardiovascular disease (CVD) can be reduced by as much as 82% by healthy lifestyle: multivariable hazard ratio 0.18 (0.12-0.26).
