Longevity through balance: Dr. Portius' three-pillar routine for healthy ageing

Guest article by our nutrition expert Dr. Dorothea Portius

The cold season is over, and I've done it again: no scratchy throat, no cold, no flu – despite the demanding winter. I've made it through the last few months healthy and full of energy. Coincidence? Hardly. I'm convinced that my routine of diet, exercise, and mental balance is the key.

But instead of relying on strict plans and constraints, I pursue a holistic approach. Mindfulness, serenity and naturalness are paramount.This philosophy is based on my Three-pillar principle, consisting of the areas of nutrition, exercise and mental health exists. These pillars form the stable foundation on which my health rests like a roof.

Pillar 1: Nutrition – The Glycemic Index Formula

As a nutrition expert, I know that it's not just about categorizing individual foods as "good" or "bad". Instead, I focus on giving my body exactly what it needs – tailored to my lifestyle and my needs. My approach is called Glycolic diet:

• Low glycemicFoods with a low glycemic index (GI) keep blood sugar levels stable and reduce the risk of chronic inflammation. [1, 2].
• Anti-inflammatoryChoosing anti-inflammatory foods such as turmericGinger, polyunsaturated fatty acids, and plenty of colorful vegetables and fruits protect against oxidative stress and promote regeneration. [3, 4].
• Fresh and unprocessedIndustrially processed foods are usually low in nutrients and put a strain on the body, while fresh, regional products are superfoods. [5].

My daily routine: enjoyment and mindfulness

The morning of the week begins with a porridge that not only fills you up but also nourishes you with ingredients such as Flaxseed, nut butter, Collagen powder and fresh and seasonal fruits It's a real nutritional powerhouse. The spices cinnamon, cardamom, and vanilla have a beneficial effect. antioxidant and support digestionIn addition, there is a hot ginger tea served daily and Spermidine-rich diet.

At lunchtime, I consciously let my hunger guide me – and make sure that my plate always contains a a good balance of plenty of vegetables, a high-quality protein source and complex carbohydrates offers. Even in cafeterias and lunch spots, this is easily achievable if you know what to look for! In the afternoon, especially before a workout, I have a small snack: for example, nuts with dates or apple, yogurt with nuts, or sometimes a piece of banana bread from my trusted coffee shop.

I adapt my dinner flexibly – from a warming soup on long days to a quick scrambled egg with spinach and tomatoes after exercise. The most important thing is always that it's easily digestible – cooked and well-tolerated so as not to disrupt my sleep.

Pillar 2: Exercise – Moderately and with joy

The link between exercise and longevity is undeniable: Regular physical activity promotes cardiovascular health, strengthens the immune system, and improves quality of life. [7]. But Overly intense workouts, especially during the second phase of the menstrual cycle, can be counterproductive due to increased oxidative stress [8].

Therefore, my motto is: Don't overdo it!

• Daily mobilizationEvery morning I start with 10-15 minutes of yoga to gently activate my muscles and clear my mind.
• Moderate runningOn days when I know I'll be in conferences or have long train journeys ahead of me, I put on my running shoes and go for a relaxed run – about 5 kilometers at a moderate pace.
• Strength and balancePilates and Barre are part of my weekly routine. These exercises strengthen the deep muscles and improve posture – essential for maintaining muscle mass.
• Nature and outdoor activitiesWhether hiking, skiing or long walks – the interplay of exercise and nature is the ultimate stress relief for me and my number 1 activity on weekends or holidays.

Pillar 3: Psyche – Mental Balance and Regeneration

The influence of the psyche on health is immense. Chronic stress It increases the risk of inflammatory processes and accelerates the aging process. [9]That's why I value mental calmness and regular breaks, despite a very full schedule:

• Mental detox momentsInstead of constantly playing music or Podcasts To listen, I consciously take quiet moments to perceive my surroundings and let my thoughts run free.
• Mindfulness in everyday lifeSimple rituals like walks without distractions promote self-awareness and help you switch off.

The role of sleep

For a long time, I underestimated sleep. Today I know: quality over quantity is crucial. Healthy sleep is a key factor for cell regeneration and stress reduction. [10].

Therefore, I have established some routines:

• No screens for one hour before bedtime.Blue light disrupts melatonin production [11].
• Read instead of scrollingIn the evenings, I prefer to pick up a book rather than my mobile phone – a soothing routine for body and mind.
• Stretching and relaxation: Gentle stretching or fascia rolling helps to loosen muscles and relieve tension after a long day.

Supplements – More than just a pill

And now to a topic many have been waiting for: Yes, I take supplements – but as the name suggests, they are supplements. This in no way replaces a balanced diet or a healthy lifestyle., but support it specifically.The foundation always remains a nutrient-rich diet and an active, balanced daily routine.

My daily supplementation

• CollagenFor healthy skin, hair and joints – especially in combination with Vitamin C for better recording.
• Omega-3 fatty acidsIn the form of algae oil, to Inflammatory processes to counteract it, and for migraine prophylaxis.
• MOLEQLAR ONE: 1 sachet with proven micronutrients
• Spermidine: Closely related to autophagy and cell regeneration, as shown by current studies

Supplements in specific phases

Especially during stressful times or when traveling, I also pay attention to targeted support:

• magnesium &am; Ashwagandha with B1For stress management and muscle relaxation, to calm the nervous system and promote regeneration.
• ironOnce a quarter for two weeks to replenish iron stores, especially after intensive sports phases or when I feel particularly lacking in energy.
• Winter supportDuring the cold season, I rely on Curcumin and incense with Zinc capsules, to strengthen the immune system and to achieve anti-inflammatory effects.

My choice of supplements is based on my individual needs and current lifestyle – no overload, but targeted use to prevent deficiencies and support my vitality.

Conclusion: Longevity is a balance

Health means to me not to adhere to strict plans or to practice restraintRather, it's about listening to your own body, understanding it, and taking care of it both physically and mentally.

Science repeatedly shows that holistic approaches offer the greatest benefit for a long and vital life. [12]Therefore, I focus on a healthy mix of nutrition, exercise and mental well-being – without coercion, but with lots of joy and mindfulness.

Because in the end, it's not just lifespan that counts, but above all, quality of life.