Healthspan: Living Healthier Longer

Compared with past generations, Americans are living longer, but are they living healthier longer? While lifespan represents the number of years that you are alive, healthspan represents the number of years that you are healthy or free from chronic disease. With the percentage of Americans over the age of 80 expected to increase significantly by 2050, the question is: What steps can you take to live healthier longer?

Healthspan: What does a healthy 70-80 year old look like?

Are you a super ager? Do you know someone who is a super ager? These are individuals who have the same cognitive capabilities as they did in their 50s as well as preserved mobility and vitality. Research suggests that factors contributing to Super ager status include genetic predisposition, healthy lifestyle choices (such as regular exercise and a balanced diet), high levels of social engagement, and a positive outlook on life in spite of challenges.

Healthspan: Steps you can take to increase your healthspan

Staying physically and mentally fit into your 80’s is within your reach. In fact, the keys to aging well are the same as those used to address chronic illness:

• Maintain a Healthy Diet:
  • Focus on creating meals with whole, unprocessed foods.
  • Whenever possible, choose organic, grass-fed, antibiotic- & hormone-free sources of poultry and wild-caught seafood – especially salmon or sardines.
  • Limit your consumption of red meat and when you do eat red meat, choose grass-fed lean beef.
  • Eat plenty of vegetables, legumes, fresh fruits, and smaller amounts of whole grains (limit the simple carbohydrates like pasta, bread and other baked goods).
  • Limit saturated fats and avoid vegetable oils/seed oils which can drive inflammation.
• Stay Physically Active:
  • Aim for at least 150 minutes of moderate-intensity physical activity per week.
  • It’s best to consult your physician before starting any new exercise routine.
  • Include strength training exercises at least 2 days per week.
• Prioritize Good Sleep:
  • Aim for 7-8 hours of quality sleep per night. Avoid using your phones/devices 2 hours before bed so as not to interfere with your body’s production of melatonin or use glasses or screen filters to block blue light.
• Stress Management:
  • As you age, some things – like using new technologies- can increase your level of stress. Practicing relaxation techniques (like meditation, yoga, or deep breathing), visiting with friends and family, and spending time in nature can help you stay resilient in the face of challenges.
• Maintain Your Social Connections:
  • Maintain strong relationships with family and friends.
  • Get involved in your community or in an activity or hobby you enjoy that brings you in contact with other people.
• Avoid Smoking and Excessive Alcohol Consumption:
  • These habits can significantly shorten your lifespan and healthspan.
• Maintain Regular Health Checkups and Screenings
  • Early detection and prevention of health issues are an important part of staying healthy longer.
  • Currently, there are 5 routine screening tests for cancer of the breast, colon, cervix, lung, and prostate. In addition, the Galleri Test is an early cancer detection test for the brain, head/neck, larynx, thyroid, esophageal, stomach, pancreas, liver, bladder, endometrial, and vulva.
• Measure Your Speed of Aging
  • Uncover personalized insights about your biological age, aging speed, and cellular health with the TruAge test. Your biological age represents the age of your body’s organs while your chronological age represents the number of years since your birth. The TruAge test reveals how old your body is at the cellular level, your speed of aging each year, and the age of your 11 key organ systems like the brain, heart, and liver. This sophisticated test measures 75 key longevity biomarkers to give you personalized insights and actionable steps to help you live longer and healthier.

It’s never too late to adopt habits that help you revitalize your health and extend your healthspan. Even small changes like adding more fruits and vegetables to your diet, taking a daily walk, or getting enough sleep can significantly improve your health and longevity.

Contact us today to learn how we can create a customized plan to reduce your risk of chronic illness and increase your healthspan.

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References

Crimmins, E. Lifespan and Healthspan: Past, Present, and Promise. Gerontologist, 2015 Nov 10;55(6):901–911.

Guan, Y, Yan, Z. Molecular Mechanisms of Exercise and Healthspan. Cells. 2022 Mar 3;11(5):872.
 

Domenico, C. The Science of Choosing Wisely: should it be applicable to any intervention for healthy and active longevity?. Acta Biomedica. 2019 Dec 9;90(2):357–358.

The contents of this blog are intended for educational purposes only. The information presented here is not a substitute for proper medical attention, diagnosis, or treatment by a qualified healthcare professional. Always seek the advice of your healthcare provider before starting or making any changes to an existing treatment plan, exercise program or dietary regimen, and before using nutritional supplements.