Longevity Guide

Cholesterol is important for cell membranes, hormones and the formation of vitamin D. What matters most for cardiovascular health is how many atherogenic lipoprotein particles circulate in the blood and how long blood vessels are exposed to them. Alongside LDL and HDL, ApoB and lipoprotein(a) can provide additional clues about individual risk. A balanced diet, regular exercise and avoiding smoking support vascular health; depending on the personal risk profile, medication may also be useful.

Metabolism encompasses numerous interconnected processes that cannot be fully assessed using individual laboratory values. A metabolome test can measure selected metabolic products and lipoprotein parameters together, providing additional information about lipid and glucose metabolism. Studies show that metabolic patterns can differ during the menopause transition, in PCOS, and in relation to exercise and diet. However, an extended metabolic profile replaces neither established laboratory tests nor a medical diagnosis: what matters is the significance of the individual measurements, their scientific validation and their interpretation in the individual context.

Sleep is important for the recovery of the body and brain and influences metabolism, the cardiovascular system, memory and mood, among other things. Alongside sufficient sleep duration, sleep quality and a regular sleep–wake rhythm play an important role in health. Morning daylight, movement, a pleasant sleep environment and a conscious approach to caffeine and alcohol can support good sleep. With persistent sleep problems or pronounced daytime sleepiness, a medical assessment is useful.

Blood pressure is an important marker of strain on the cardiovascular system and becomes more significant as we get older. Persistently elevated readings can put strain on blood vessels and organs, while individual measurements may reveal little because of stress, movement or other factors. Standardised measurements and consideration of longer-term readings are therefore crucial. For healthy ageing, regular movement, a balanced diet, a conscious approach to salt and alcohol, not smoking and medical treatment where needed play a central role.

Healthy ageing does not mean looking young for as long as possible, but maintaining physical and mental abilities, independence and quality of life for as long as possible. What matters is the interplay of everyday habits: regular movement and strength training, little sitting, a balanced diet, enough sleep and social relationships. Avoiding tobacco, low alcohol consumption, sensible preventive care and mental activity are also part of this. What matters is not perfection, but maintaining healthy habits consistently over the long term.

October is a good time to reorganise existing habits without immediately changing your entire daily life. Seven simple routines are central to this: morning light, movement breaks, a fixed wake-up time, a simplified meal, an evening digital cut-off, a social appointment and a brief weekly check. What matters is not making as many changes as possible simultaneously, but linking routines to stable everyday situations and repeating them regularly. This creates a practical system for long-term healthy habits, rather than a radical “reset”.