How Women Stay Healthy Longer – Prof. Dr. Sandra Eifert on Longevity, Lifestyle, and Self-Care

Understanding Women’s Longevity

1. Dr. Eifert, what does longevity mean from the perspective of precision medicine for women—and why is it so important to pay closer attention to gender-specific differences?

Prof. Dr. S. Eifert: Longevity in women’s precision medicine means understanding women’s aging at the microbiological, hormonal, and social levels—and managing it individually, rather than continuing to base medicine on male normative data.

This includes, among other things:

• hormonal transitions (puberty, pregnancies, perimenopause—that is, the transition phase to menopause)
• cardiometabolic characteristics (different patterns of manifestation, different risks)
• immunological differences (higher rates of autoimmunity—immune system dysfunction, but better vaccine responses)
• mitochondrial vulnerability in old age and its connection to estrogen deficiency
• neurobiological sex differences
• sex-specific pharmacokinetics/pharmacodynamics (metabolism of a drug)

Longevity here means: supporting women across their specific life phases in a way that maximizes cellular, metabolic, and systemic resilience.

Longevity in female precision medicine means: phase-oriented, hormonally modulated, biologically finely tuned strategies that take into account the specific risks and strengths of the female organism across the lifespan.

Without gender-specific differentiation, prevention is incomplete—and women age unnecessarily at higher risk. Some people age earlier, others later. This depends on many, sometimes complex factors.

“Longevity in women’s precision medicine means understanding women’s aging at the microbiological, hormonal, and social levels—and managing it individually, rather than continuing to base medicine on male normative data. […] Longevity here means: supporting women across their specific life stages in a way that maximizes cellular, metabolic, and systemic resilience.”

Hormonal Balance, Lifestyle, and Well-being

2. How do hormonal processes change over the course of a woman’s life, and what role can lifestyle, diet, and exercise play in promoting overall well-being?

Prof. Dr. S. Eifert: Female hormones—especially estrogens—act as a natural protective shield for many years: They support the heart and circulation, stabilize metabolism, and preserve bone health. However, upon entering menopause, this finely tuned system changes noticeably. It is precisely at this point that prevention becomes a crucial resource—through your own conscious preparation and self-care, dear reader. Not someday, but now.

For a long life is not built solely by time, but by a solid foundation—physical, emotional, and mental. And it is never too late to start. A woman’s hormonal processes go through characteristic phases throughout her life, each bringing its own physiological demands and vulnerabilities. These changes affect not only reproductive hormones such as estrogen and progesterone but also impact nearly all bodily systems: cardiovascular, metabolic, brain, immune, and bone.

Perimenopause – Hormonal Transition

During perimenopause, hormonal fluctuations become more pronounced. Progesterone levels drop early, and estrogen becomes irregular, which can lead to various symptoms: mood swings, sleep problems, weight gain, hot flashes, and altered glucose tolerance.

Here, lifestyle factors have a particularly strong hormone-modulating effect (influencing the body’s own hormone production):

• Adequate sleep can improve insulin sensitivity and stress hormone regulation.
• Strength training protects against sarcopenic weight gain (sarcopenia = loss of skeletal muscle) and can stabilize basal metabolic rate.
• A Mediterranean diet and stable blood sugar levels can reduce vasomotor symptoms (changes in blood flow, e.g., “hot flashes”) and inflammation levels.

Menopause and Postmenopause – Loss of the Protective Shield

With the definitive decline in estrogen production, profound changes occur in terms of fat distribution (more visceral fat/internal abdominal fat), vascular elasticity, bone density, cognitive energy balance, and the immune system (more inflammaging/age-related inflammation).

During this phase, exercise, diet, and lifestyle can significantly influence the biological aging process:

• Strength training + moderate endurance training improve insulin sensitivity, vascular function, bone mechanics, and cognitive resilience.
• A high-protein diet supports muscle maintenance, hormone synthesis, and microbiome diversity (variety of gut flora).
• Stress management (e.g., mindfulness, yoga, breathing techniques) stabilizes the hypothalamic-pituitary-adrenal axis (the brain’s regulatory loop between the pituitary gland and the adrenal glands), which is under greater strain during menopause.

“Female hormones—especially estrogens—act as a natural protective shield for many years: They support heart and circulation, stabilize metabolism, and preserve bone health. However, upon entering menopause, this finely tuned system changes noticeably.”

Side Fact: Hormonal Changes & Cardiovascular RiskAs estrogen production declines during menopause, metabolism changes: The risk of visceral fat and insulin resistance increases, while vascular elasticity decreases. These cardiometabolic changes make targeted lifestyle adjustments during this phase particularly medically advisable. Source: El Khoudary, S. R., et al. (2020). Menopause Transition and Cardiovascular Disease Risk: A Scientific Statement From the American Heart Association. Circulation, 142(25), e506–e532. https://doi.org/10.1161/CIR.0000000000000912 

How Diet and Nutrients Support Health

3. What scientific findings show that a balanced diet and certain nutrients—within the scope of their approved effects—can support normal bodily and metabolic functions in women?

Prof. Dr. S. Eifert: Numerous studies demonstrate that a balanced diet and the micronutrients it contains are essential for maintaining normal metabolic, hormonal, and bodily functions in women.

The evidence demonstrates effects on energy balance, immune function, bone health, neuroendocrine (interaction between the nervous and endocrine systems) regulation, and cardiometabolic (interaction between the cardiovascular and metabolic systems) processes.

• Energy and cellular metabolism: B vitamins (B1, B2, B3, B6, B12, folate)
• Bone metabolism and muscle function: B Calcium, vitamin D, magnesium, vitamin K2B 
• Immune system and inflammation: B Vitamin D, vitamin C, zincB 
• B Hormonal regulation (indirect)B : Individual nutrients do not act as hormone modulators (hormone regulators) in the pharmacological sense, but can support normal physiological processes (omega-3 fatty acids, iodine, selenium, iron)
• Cardiometabolic functions: Dietary fiber and complex carbohydrates can support normal blood sugar regulation and lipid metabolism (fat metabolism)
• Brain and nerve function: Omega-3 fatty acids, B vitamins, magnesium

Side Fact: Heart health in women Cardiovascular diseases are the leading cause of death among women. Studies show that symptoms in women often present atypically and that diseases are diagnosed later than in men. Gender-sensitive prevention and diagnostics are therefore considered key factors for improving women’s health outcomes.

Source: Appelman, Y., Gulati, M., Roeters van Lennep, J. E., Shaw, L. J., & Bairey Merz, C. N. (2024). Cardiovascular disease in women: traditional and sex-specific risk factors. European Heart Journal. Advance online publication.

Link: https://doi.org/10.1093/eurheartj/ehaf1001 

Why Stress and Sleep Are Crucial

4. Many women face significant demands in their daily lives. How do stress and sleep quality influence well-being—and what role does recovery play in the context of longevity?

Prof. Dr. S. Eifert: Stress, sleep, and regeneration are among the key factors influencing female longevity. They have a particularly significant impact on women (and a much greater impact than on men!) because neuroendocrine, metabolic, and immunological processes are regulated in a gender-specific manner.

For women, the ability to regenerate is not a wellness concept, but a biological key to:

• stable hormones
• healthy mitochondria
• resilient stress systems
• cognitive clarity
• metabolic balance
• a healthier heart in the long term

The evidence clearly shows: Those who take stress, sleep, and regeneration seriously have a substantial impact on longevity—one that is measurable, physiologically, hormonally, and clinically relevant.

Side Fact: Stress Regulation in Women Women exhibit a specific response of the stress axis (HPA axis) that is closely linked to hormonal balance. Chronic stress and sleep deprivation can disrupt these sensitive regulatory processes and negatively impact inflammation levels as well as metabolism. Regeneration is therefore a biological necessity for women’s health. Source: Kajantie, E., & Phillips, D. I. (2006). The effects of sex and hormonal status on the physiological response to stress. Psychoneuroendocrinology, 31(2), 151–178.

Link: https://doi.org/10.1016/j.psyneuen.2005.07.002 

Prevention as the Foundation for Healthy Aging

5. Which preventive measures from research and practice do you consider particularly important for women to maintain their health in the long term?

Prof. Dr. S. Eifert: Prevention for women is most effective when it is tailored to biological characteristics, life stages, and specific risk profiles. The evidence from studies is clear in several areas: There are measures that have the greatest impact on longevity, metabolism, heart health, mental health, and resilience.

• Cardiovascular prevention is the top priority: Cardiovascular diseases are the leading cause of death among women, often with atypical symptoms and delayed diagnosis.
• Nutrition for metabolism, hormones, and longevity.
• Sleep and stress medicine to protect neuroendocrine balance. Women are hormonally more sensitive to stress, sleep deprivation, and circadian disturbances (affecting the biological rhythm) throughout all life stages.
• Exercise and muscle health: The German Heart Foundation recommends 5 sessions of 30 minutes of exercise per week to stabilize metabolism, mitochondria, insulin sensitivity, and bone health.
• Endocrine prevention – particularly relevant starting in perimenopause

“Prevention for women is most effective when it is tailored to biological characteristics, life stages, and specific risk profiles.”

High-quality supplements in a holistic approach

6. What role can specifically selected dietary supplements—within the scope of their scientifically proven and approved effects—play in supporting normal bodily functions in women?

Prof. Dr. S. Eifert: Dietary supplements can—within their approved effects and based on sound evidence—make an important contribution when dietary circumstances or specific life stages lead to increased needs. They do not replace a balanced diet, but they can stabilize physiological processes that are particularly sensitive to stress, hormonal changes, and life stages in women.

The focus is on micronutrients whose role in normal bodily functions is scientifically well-established.

• Energy and Cell Metabolism: B vitamins (B1, B2, B3, B6, B12, folate) – While vitamins B1, B2, B3, B6, and B12 contribute to normal energy metabolism, vitamin B2 additionally helps protect cells from oxidative stress. Vitamin B12 and folic acid, in turn, play a role in cell division.
• B Bone metabolism and muscle function: B Calcium, vitamin D, magnesium, vitamin K2 – While all four micronutrients contribute to the maintenance of normal bones, calcium, vitamin D, and magnesium also contribute to normal muscle function
• Immune system: Vitamin D, vitamin C, and zinc contribute to the normal function of the immune system (the body’s defenses)
• Thyroid and metabolism: Iodine, selenium, and iron – While iodine and selenium contribute to normal thyroid function, iron and iodine contribute to normal energy metabolism
• Brain and mental function: Omega-3 (DHA), magnesium, B6, B12, folate – While magnesium and vitamins B6, B12, and folic acid contribute to normal mental function, DHA contributes to the maintenance of normal brain function
• Brain and nerve function: Omega-3 fatty acids (DHA), B vitamins, magnesium – While DHA contributes to the maintenance of normal brain function, magnesium and B vitamins such as B1 and B6 contribute to the normal function of the nervous system

Current trends in longevity research

7. Which current developments or studies in longevity research for women do you find particularly exciting?

Prof. Dr. S. Eifert: Exciting “aging clocks” and biological aging models such as epigenetic age estimators, proteome- or metabolome- (protein or metabolite-) based aging models, and AI-supported risk scores for age-related diseases are increasingly being used in research.

• Identifying risk factors enables targeted prevention: Large-scale studies show that, for example, around 36 percent of all dementia cases are linked to risk factors that can be actively influenced—through a healthy lifestyle, good medical care, or improved social conditions. AI-supported tools may also contribute to maintaining mental health through targeted “memory training.” Source: Deutsches Ärzteblatt: More than a third of dementia cases preventable, Wednesday, December 10, 2025, https://www.aerzteblatt.de/news/mehr-als-ein-drittel-der-demenzfalle-vermeidbar-60a187f1-c15f-4e4c-82f2-7e93b34fe66f and Nebot, À. et al. (2022): LONG-REMI: An AI-Based Technological Application to Promote Healthy Mental Longevity Grounded in Reminiscence Therapy. In: International Journal of Environmental Research and Public Health, 19(10), 5997. https://doi.org/10.3390/ijerph19105997.
• AI for Longevity: AI-assisted identification of biomarkers for aging processes, disease risk, and prognosis enables the development of complex models to determine biological age. Source: Lyu, Y. X. et al. (2024): Longevity biotechnology: bridging AI, biomarkers, geroscience, and clinical applications for healthy longevity. In: Aging, 16(20), 12955–12976. https://doi.org/10.18632/aging.206135.
• Using AI to Combat the Gender Health Gap: In addition to general improvements in diagnostic imaging (e.g., in the context of breast cancer screening), AI can help identify risk indicators specific to each gender—particularly for conditions with gender-specific symptoms (such as heart attacks)—thereby enabling better diagnostics. However, it must be used very carefully so as not to reinforce existing biases. Source: Diehl, A. et al. (2024): Toward the Future of Medicine with Artificial Intelligence. On the Path to Gender-Equitable Medicine. In: Journal Network for Women’s and Gender Studies, 55, 70–76. https://duepublico2.uni-due.de/servlets/MCRFileNodeServlet/duepublico_derivate_00082282/Journal_Netzwerk_FGF_55_70.pdf as well as Groß, C. et al. (2024): Gender-Sensitive Medicine and Artificial Intelligence – From the “Average Man” to Equality. In: Gondlach, K., Brinkmann, B., Brinkmann, M., Plath, J. (Eds.): Regenerative Futures and Artificial Intelligence. SDG – Research, Concepts, and Approaches to Sustainability. Springer VS, Wiesbaden. https://doi.org/10.1007/978-3-658-44852-3_5

Outlook – What the Future Holds

8. You are deeply engaged with the biological and lifestyle-related factors of women’s health. Which of your key findings do you consider particularly important for the future of longevity research?

Prof. Dr. S. Eifert: A first important finding is that we, as medical professionals and as a society, should work toward delaying menopause without causing harm. After all, our goal must be to enable women to produce their “own” hormones for as long as possible, thereby maintaining the natural “protective shield” for their cardiovascular system, metabolism, and bones. The second important insight is that we should encourage women to express their anger and aggression—that is, to direct these feelings outward rather than inward—in order to strengthen their mental health and resilience.

Note: This interview is intended solely for general information. The assessments and statements presented reflect the personal scientific opinion and clinical experience of the interviewed expert and are based, among other things, on their own research.

The content does not constitute health claims authorized under EU Regulation (EC) No. 1924/2006 and should not be interpreted as statements regarding the prevention, treatment, or cure of diseases.

This interview does not replace individual medical consultation. For health-related questions, please consult a healthcare professional.