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Healthspan vs. Life Span: How to Support Healthy Longevity
December 18, 2024
In recent years, the concept of “healthspan” has gained attention as people increasingly seek to live not just longer lives, but healthier ones.
While life span measures the total number of years a person lives, healthspan focuses on the quality of those years, emphasizing vitality, independence, and physical and mental well-being.
What exactly is healthspan, and how can you support it? Explore the meaning of healthspan, how it differs from life span and practical strategies to enhance your healthspan for a vibrant and fulfilling life.
What is healthspan?
Healthspan refers to the portion of a person’s life during which she is in good health, free from chronic disease and significant physical or mental impairment. Unlike life span, which only measures longevity, healthspan highlights the importance of maintaining high-quality health as we age.
A long healthspan means fewer years spent dealing with debilitating illnesses or disabilities, allowing individuals to enjoy a more active and independent lifestyle.
For example, someone with a life span of 85 years but a healthspan of only 65 years may spend his last two decades coping with chronic illnesses, reduced mobility or other health challenges.
On the other hand, an individual with a healthspan that closely matches her life span would experience good health and vitality for nearly her entire life.
Healthspan vs. life span
Understanding the distinction between healthspan and life span is crucial for appreciating why healthspan matters:
- Life span: Refers to the total number of years a person lives, from birth to death.
- Healthspan: Measures the years lived in optimal health, free from serious illnesses or disabilities.
While advances in medicine and public health have significantly increased average life expectancy, they have not always resulted in longer healthspans. In many cases, people live longer but experience years of poor health toward the end of their lives.
The goal of focusing on healthspan is to bridge this gap, enabling people to not just live longer, but live better. It’s the concept of adding life to years vs. just adding years to life.
How to support healthspan
1. Maintain a balanced diet
The research is incredibly clear: One of the best things you can do to support healthy aging is to eat a healthy diet. The simple fact of the matter is what you put into your body affects how well you age.
National Institutes of Health’s National Institute on Aging shares the following tips to promote healthspan and follow a longevity diet:
- Eat a diet rich in whole, unprocessed foods, including fruits, vegetables, lean proteins, whole grains and healthy fats.
- Incorporate nutrient-dense foods, such as leafy greens, berries, nuts, and fatty fish, which are known to support overall health and longevity.
2. Exercise regularly
The benefits of exercise extend to promoting healthspan. Engage in a mix of aerobic, strength-training and flexibility exercises to maintain muscle mass, bone density and cardiovascular health.
Aim for at least 150 minutes of moderate-intensity exercise per week to support healthy longevity.
3. Prioritize sleep
Considering sleep — or lack thereof — affects almost every aspect of health, it should come as no surprise that it also plays a role in how well someone ages.
Sleep is critical for physical and mental recovery. Adults should aim for seven to nine hours of quality sleep per night.
In fact, sleep deprivation can negatively affect health in many ways, which in turn can lead to unhealthy aging.
Establish a consistent sleep schedule, and create a relaxing bedtime routine by practicing proper sleep hygiene. Natural sleep aids can also help if you’re trying to overcome insomnia.
4. Manage stress
Chronic stress can accelerate aging and contribute to chronic diseases. Practice mindfulness, meditation, yoga and other natural stress relievers to reduce stress levels.
Build a strong support network, and seek help when needed as well. Research shows that proper mental health is a key component to healthspan.
5. Stay mentally active
Part of aging in a healthy way is maintaining cognition. That’s why it’s important to keep your mind sharp and active as you continue to get older.
Challenge your brain with activities like reading, puzzles or learning new skills to maintain cognitive function.
Social engagement also plays a key role in mental health, so stay connected with friends and family.
One of the best ways to support cognition into old age is to stay physically active. In fact, several studies show that engaging in exercise, eating well and partaking in mentally stimulating activities have synergistic benefits. They all enhance physical and mental health.
6. Preventive healthcare
Regular check-ups, screenings and vaccinations can help catch potential health issues early.
Work with your healthcare provider to manage chronic conditions effectively, and stay proactive about your health.
7. Avoid harmful habits
Lifestyle habits can either benefit or harm your healthspan. The practices above encourage healthy aging, while certain things — such as smoking, drinking excessively and eating poorly — have been shown to negatively affect longevity and healthy aging.
To age gracefully and healthfully, follow these tips:
- Quit smoking, limit alcohol consumption, and avoid excessive sugar and processed foods.
- Protect your skin from UV damage by wearing sunscreen.
- Maintain a healthy weight.
Conclusion
- Focusing on healthspan rather than just life span shifts the narrative from simply adding years to your life to adding life to your years.
- By adopting a proactive approach to your health and well-being, you can increase the number of years you live in optimal health, free from debilitating diseases and impairments.
- Start small by incorporating one or two of the strategies above, and gradually build a lifestyle that supports your healthspan for a vibrant, fulfilling life at any age.
