Active Aging: Healthspan versus Lifespan You’ve probably heard the term lifespan before, but have you heard of healthspan? Lifespan refers to how long a person lives, whereas healthspan refers to how long a person is considered healthy. Now you may be wondering, ‘what does “healthy” mean?’ Some say healthy means to be free from serious disease, but health can be viewed as more than just the absence of health conditions. According to the World Health Organization, being healthy spans physical, mental and social well-being. Though you may be focused on living a longer life, there are ways to encourage healthy longevity. So, how do you increase your healthspan? Living a Longer, Healthier Life Move Your Body Consistently Some researchers believe a consistent exercise plan and intentional movement throughout the day is the most important indicator of living healthier longer. Regular physical activity protects you from both physical and mental conditions. It’s also the most effective approach for reducing depression and anxiety symptoms and is recommended as a mainstay in mental health management. Staying physically active can reduce your risk of heart disease, type 2 diabetes, stroke and other health conditions. It’s also a great way to strengthen your muscles and joints, which helps reduce injury as you age. Since we lose elasticity as we grow older, it’s important to include dynamic (active) stretching in your routine for functional movement. “Use it or lose it” is true with movement – If you remain active, you are less likely to experience injuries as you age. If you do experience injuries, you will likely recover more quickly than those who are not active. Learn more about staying active here. Create a Colorful and Balanced Eating Plan Food is fuel for our bodies. When we consume fruits, vegetables, grains, protein and dairy, we are giving ourselves energy and essential nutrients. Think of foods on a continuum of healthy to unhealthy. The more often you consume foods on the healthier end of the scale, the greater your chances of a longer healthspan. Implementing a healthy eating plan can reduce risk of all mortality by 20%! Processed foods, especially foods high in salt, saturated fat and added sugars, can contribute to health conditions that may shorten your healthspan, such as heart disease and type 2 diabetes. It’s important to remember that if you do consume processed foods, to consume them infrequently and in moderation. A healthy eating plan isn’t just about what you don’t eat, it’s also about what you do eat too. Eating balanced meals can actually help you look and feel young! Learn more about healthy eating here. Prioritize Getting Enough Quality Sleep We often sacrifice sleep throughout our lives. Whether it be for our job, parenthood, our social life or other reasons like medical conditions and stress, there are many ways for sleep to sit on the backburner. If you don’t get enough sleep, you are at higher risk for conditions like high blood pressure, kidney disease and type 2 diabetes. Not only is getting enough sleep important for resting your brain and recovering from injury, it’s also essential to your immune function. Getting enough quality sleep (e.g., receiving a restful 7-9 hours per 24-hour period) is key to longevity. We cannot train our bodies to need less sleep. Over time, negative effects of chronic sleep loss will show and healthspan can decrease. Getting enough quality sleep plays a major role in your metabolism (i.e., your internal weight management system). In order for it to work optimally, your body’s systems need time to rest and repair. Try taking a magnifying glass to your sleep habits to boost your metabolism! Learn more about healthy sleep habits here. Build Strong Social Connections Humans are a social species. We need connection to thrive – and survive! Meaningful relationships with friends, family and your community can actually boost your healthspan up to 50%. Strong social connections also improve your mood, sense of purpose and happiness. Think of some of your favorite people and how they make you feel. Their role in your life has protective healthspan benefits. As we age, we may experience less of these social connections. Isolation, or extreme lack of connection with others, can lead to loneliness. Chronic loneliness is associated with negative physical, mental and cognitive health outcomes. The good news is, it’s never too late to build those connections and improve your health. Even exchanging a smile with a friend (or stranger) releases dopamine (i.e., the “happy hormone”). When you experience a dopamine release, you’re actually strengthening your brain. Frequent release of dopamine can lead to long-term improvements in mood and memory. Learn more here. Forward Is A Pace For as long as humans have lived, there has been curiosity around how to live longer. In recent years, researchers have set out to determine how to live longer, healthier lives. Unfortunately, there is no quick fix to prolonging your healthy years. Adopting behaviors that support long-term healthspan can be hard. If you find it difficult to maintain consistent physical activity, healthy eating, sleep patterns and social connections, there are ways to support healthy behavior change: Find Your Why What motivates you? Go back to this frequently as you prepare for and make a change. Create a Plan The most successful change comes from a well-thought-out plan. The more detailed, the better. Identify Barriers There will always be something that impacts positive change (e.g., illness, travel, work). Incorporate these barriers into your planning and stay flexible as you implement! Select Accountability Partners Choose people to support you (and possibly make the change with you) to help you stay motivated and accountable. Check-in Frequently Set a reoccurring date (e.g., every other week) to review your progress once you’ve started your health behavior change. Adjust your plan, if needed, and reflect on your success. Celebrate Your Wins! No win is too small – make sure to take pride and celebrate the hard work of your behavior change. Remember, you deserve a long, healthy life. Take charge and increase your healthspan today! ReferencesAmerican College of Cardiology - “Getting Good Sleep Could Add Years to Your Life”American Medical Association - “Diet patterns that can boost longevity, cut chronic disease”British Journal of Sports Medicine - “Effectiveness of Physical Activity Interventions for Improving depression, anxiety and distress: an overview of systematic reviews”Johns Hopkins Medicine - “Avoiding Injuries as You Age”PLOS Medicine - “Social Relationships and Mortality Risk: A Meta-analytic Review”Stanford University - “How Social Connection Supports Longevity”World Health Organization - “Constitution”
