Longevity is not only about living a long life, but about living one that is high in quality, independence, and fulfilment.

How to live so that we can enjoy an active and independent old age?

Experience shows that health, vitality, and joy in life can be preserved for many years through an active lifestyle and a few simple changes in our daily routine. When I advise guests at Terme Šmarješke Toplice taking part in the SlimFit healthy weight-loss programme, the VitaDetox body detoxification programme, or the ImmunoRebalance immune balance programme, we always talk about how to maintain youthfulness and wellbeing.

By Janja Strašek, Nutritionist at Terme Krka

Through measurements and medical examinations, guests discover how their biological age compares to their chronological age, as well as their overall physical condition and heart function. With the guidance of experts, they can then embark on the path to a healthy, fulfilling life.

Life expectancy is rising rapidly

Across the world, the number of centenarians – and even those surpassing 100 – is steadily increasing. The same trend can be seen in Slovenia: in the last 25 years, the number of centenarians has risen from 60 in 2000 to almost 400 last year. Since independence in 1991, their number has grown nearly fifteen-fold. Today, centenarians are the fastest-growing age group in Slovenia in the 21st century.

The wisdom of vital centenarians

Studies of these communities show that longevity is fostered by a set of healthy habits and supportive surroundings. Centenarians themselves attribute their vitality and enjoyment of life at 100 and beyond to:

A community that encourages togetherness, social activities, sport, creativity, fun, mutual support, and respectful relationships
Daily tasks and useful activities in nature that involve plenty of movement (many stress, for example, that hillside living keeps them fit through daily uphill walks and climbing flights of stairs)
A shared mindset – an acceptance that the body ages, but the spirit should remain vital; that such long-lasting vitality is both beautiful and meaningful, allowing continued contribution to the community and humanity.

In the end, longevity is not about chasing a single “elixir of youth.” It is about embracing this mindset, cultivating a range of healthy habits, and creating an environment that supports and sustains them.

Genes, lifestyle, and environment

Longevity is about ageing well. It is influenced by genetic predisposition, lifestyle habits (such as diet, smoking, and physical activity), oxidative stress, systemic inflammation, hormonal balance, and the microbiome, as well as external factors including environmental pollution and UV exposure. All of these affect our genes and shape our susceptibility to disease over a lifetime.

Ask yourself whether your lifestyle habits support longevity.

Reflect on these questions:

What are my daily eating habits? Is my body weight healthy?
How much physical activity do I get each day?
How many hours of sleep do I have – and how restful is it?
How do I feel physically and mentally? How well do I manage stress?
What are my relationships like – with family, friends, at work, and in the community?
Do I make time for the activities that truly fulfil me and bring me joy?

Prevention is key – think about ageing before it begins

If we want to age well and enjoy an independent, fulfilling life right to the end, it helps to adopt healthy habits while we are still young – though even in middle age, it’s never too late to start. Experts highlight six key areas:

1. A balanced, mindful diet

A well-balanced diet supports strong bones, muscles, heart, and digestion, sharpens the mind, and strengthens both the immune system and the microbiome, while helping to maintain hormonal balance. A varied, nourishing diet boosts natural resistance, as the body can draw on all the nutrients it needs.

In your diet, aim for foods that are as natural as possible – wholegrains, fruit, vegetables, legumes, dairy, meat, fish, and healthy fats – as together they provide the essential macro- and micronutrients.

Equally important is your eating rhythm: three main meals (breakfast, lunch, and an early dinner), two healthy snacks, and an additional recovery meal only during periods of greater physical exertion. Don’t forget water – at least 2 litres a day, sipped steadily. Intermittent fasting can also be beneficial (guests in the VitaDetox programme can learn more about this).

Approach meals mindfully: treat each one as a ritual. Slow down, set aside your phone, and turn off the TV. Engage all five senses in the experience, and chew thoroughly.

For vitality and immune strength, choose a colourful plate – different colours help ensure you meet daily nutritional needs, supplying a wide range of vitamins, minerals, antioxidants, and fibre.

2. Regular physical activity

Too little movement causes more premature deaths than smoking or alcohol. Add at least 10 minutes of brisk walking and a few strength exercises to your daily routine. At least once a week, plan a longer, more intensive activity – ideally outdoors. Find the type of movement you truly enjoy, whether it’s dancing, gardening, or cycling. When exercise is a pleasure, it becomes much easier to weave into your everyday life.

3. Sleep hygiene

Good-quality, sufficient sleep not only improves daytime productivity and lowers the risk of accidents, but also supports both mental and physical health – reducing the risks of obesity, cardiovascular disease, and type 2 diabetes.

Sleep hygiene is more than just hours slept: quality, regularity, and timing all matter. If you struggle with sleep, set a consistent bedtime and wake-up time, even at weekends, to help regulate your body clock. Create a relaxing evening routine – perhaps reading, listening to calming music, a warm bath, or gentle stretching.

Avoid screens for at least an hour before bed, and steer clear of heavy meals or intense exercise within three hours of bedtime. Ensure your bedroom is dark, quiet, and comfortably cool.

4. Stress management

Stress can shorten life, but the good news is that simple relaxation techniques can help lower cortisol levels and improve overall health. Meditation, regular physical activity, and nurturing positive social connections all play a role.

Three simple tips for reducing stress:

Try five minutes of calm, deep breathing. Whenever you feel pressure building, pause and focus on slow, steady breaths. You can do this anytime, anywhere.

Choose one activity that relaxes you and make time for it at least once a week – whether it’s a favourite hobby, a walk in nature, or a chat with a friend.

Keep a gratitude journal. Writing down the things you are thankful for shifts your attention towards the positive and helps ease stress.

5. Positive mindset and goals

The way we see life has a powerful impact on our health. Optimism, clear goals, a sense of purpose, and a sparkle in the eye all contribute to a longer, happier life. So does lifelong learning – keeping curiosity alive, trying new things, and feeding the mind with fresh experiences.

6. Building and maintaining social connections

Meaningful relationships are at the heart of wellbeing. Here are a few ways to nurture and expand your social circle:

Join an activity you enjoy – whether it’s a class, volunteering, or a local club – and connect with like-minded people. Even better if it involves learning new skills or sharing useful experiences.
Reach out to someone you haven’t spoken to in a while but whose company you valued. A phone call, a few messages, or a quick coffee together can rekindle connections.
Practise active listening. Good relationships grow from mutual respect, understanding, and genuine attention to others.

How we can help at Terme Šmarješke Toplice

Our SlimFit (healthy weight loss), VitaDetox (body detoxification) and ImmunoRebalance (immune balance) programmes bring together all the key elements for supporting longevity.

How our programmes promote vitality and longer life:

Reducing risk factors for chronic disease

Excess weight – particularly abdominal fat – is a major risk factor for cardiovascular disease, type 2 diabetes, certain cancers, and joint problems. By reducing weight, the risk of these conditions decreases, directly contributing to a longer, healthier life.
Healthy nutrition and regular activity, at the heart of our programmes, also help regulate key markers such as blood pressure, blood sugar, cholesterol, and cortisol levels – all important for longevity.
Encouraging movement and outdoor activities
The programmes include a variety of activities – Nordic walking, water aerobics, Pilates, cardio training, and personalised exercise. These sessions are designed not for high intensity, but to improve fitness, flexibility, and strength, helping maintain independence and an active lifestyle well into later years.

Establishing healthy eating habits

Our approach centres on learning about balanced nutrition with an emphasis on plant-based foods, strongly linked to longevity. This is not a quick-fix diet, but an opportunity to gain the knowledge and skills needed for long-term healthy eating, tailored to each individual.

Managing stress and improving mental wellbeing

Relaxation therapies form part of every programme, helping to reduce stress and lower cortisol, which benefits the cardiovascular system and overall health. Improved physical condition and self-confidence from weight reduction also boost mental health and vitality.

Education, empowerment, and social connection

A vital part of our programmes is professional guidance – from doctors, nutritionists, and trainers – giving participants the tools to actively manage their health and lifestyle beyond their stay. Longevity is not only about genetics, but also about conscious choices.
Guests also meet others with similar goals, gaining encouragement, motivation, and a shared positive mindset.
Programi At Terme Šmarješke Toplice, our programmes offer more than a retreat – they provide a supportive and professional path towards a healthier lifestyle, greater vitality, and a fuller life. Here, you can find the safe space, expert guidance, and positive energy you need to form lasting habits, reshape your health, and feel your best.