What’s something that brings you joy? Is it reading a book outside on a nice day? Spending time with friends and family? Following a physical fitness routine?
No matter how you answered the question, one thing is certain: You likely want to continue doing this for many years to come. Research on health and aging is no longer focused solely on how long we live but also how well we live. In other words, it isn’t just about your lifespan — it’s also about your healthspan.
What’s the difference between lifespan and healthspan? How can you increase your healthspan? Here’s what you need to know so you can enjoy a lifetime of good health and have the ability to continue doing the things you enjoy.
Healthspan is the number of healthy years someone has, whereas lifespan is the total number of years that people live. Because being healthy means something a little different to everyone, it’s helpful to define healthspan as living without a serious disease or impairment.
One way to think about your healthspan is that it’s your ability to do what you love, even as you age, which makes it all the more important to prioritize strategies for optimal wellness rather than just focusing on living long. Research has shown that lifestyle factors such as maintaining a healthy diet, exercising, managing stress and avoiding tobacco have an impact on preventing the onset of many chronic conditions and, therefore, maximizing your number of healthy years. The research also shows that socialization and focusing on mental health greatly impact healthspan and shouldn’t be ignored.
One of the first steps toward maximizing your number of healthy years is to consider what health means to you and the goals you want to accomplish. Here are some practical tips to help you get started on improving your healthspan.
Everyone deserves a fulfilling and vibrant life. But sometimes conditions such as stress or anxiety can interfere and have a larger impact on overall health. If stress is left unaddressed, it can have an impact on the immune system, your sleep quality and focus. It can also lead to health problems, such as heart disease, stroke, diabetes, obesity and high blood pressure.
If you’re experiencing symptoms of stress, there are several different ways to take control and manage it. Many stress management tips, such as maintaining a healthy diet, engaging in physical activity, getting together with friends and family, writing in a journal, getting enough sleep and making time for your hobbies, have additional health benefits.
Anxiety is quite common, and you should take action if you find its symptoms — such as excessive worrying, sleep disturbance, obsessive thoughts, panic, headaches or chest pain — are interfering with your life. One of the first (and most important) steps you can take to manage your anxiety is to speak to your doctor. They can provide several suggestions, such as counseling or prescription medications. Physical activity can also have an impact on reducing feelings of anxiety because it increases feel-good endorphins in the brain.
Staying physically active has many benefits for both your mental and physical health. Not only does physical activity have a positive impact on improving feelings of stress and anxiety, it also can reduce symptoms of depression and enhance brain health. Physical activity also has the potential to improve sleep quality, strengthen muscles and bones, reduce the risk of chronic conditions and improve cardiovascular health.
An exercise regimen doesn’t have to be complicated to have a positive impact on your health. Even low-impact exercises, such as water aerobics, pilates, yoga, walking, cycling and weight training, can have a large impact. And you may find that as you incorporate more exercise into your days, you can gradually increase the intensity of your workouts.
Each person has specific nutritional needs, but generally, you’ll want to focus on a balanced and varied diet that includes plenty of whole foods to support your body and prevent any nutritional deficiencies. For example, eggs, lean proteins, whole grains, vegetables and fruits are all part of a balanced and nutritious diet.
Remember that you don’t have to give up everything you enjoy — diets based on deprivation just don’t work. Healthy eating means starting habits you can stick with, so don’t be afraid to have a cookie or slice of cake occasionally.
While you’re prioritizing good nutrition, make sure you’re also staying hydrated. Drinking water can make it easier to maintain a healthy blood pressure, help lubricate the joints and help your digestive system function. Staying hydrated is a habit, which means it can take time to develop. To help yourself get in the habit of drinking more water, consider flavoring it with a bit of lemon or lime, purchasing a reusable water bottle that you like to make drinking water more enticing or tracking your water intake in an app.
Sleep has a massive impact on your happiness, immune system, heart health, weight management, quality of life and mental health. In other words, it’s vital to keep your body functioning as it should because poor health impacts sleep, and sleep has an impact on health.
To sleep better, make lifestyle changes such as:
Visit your physician for regular checkups to keep track of your health and get ahead of any problems that may be developing. Your doctor can also perform preventive screenings, such as blood tests and mammograms, to identify conditions such as high cholesterol, certain cancers and diabetes.
Checking for these conditions before they become a problem allows for timely treatment and prevention of further complications and enables you to make any necessary changes to reduce the likelihood of chronic conditions.
When you think of the ingredients for a healthy life, physical activity and a balanced diet are probably what come to mind. But maintaining a close social network is also a critical part of improving healthspan. There are many benefits of socialization, including lower stress levels, inspiration to adopt a healthier lifestyle and better overall quality of life.
Researchers with the Harvard Study of Adult Development have followed participants in a study and their descendants for more than 80 years. Over the years, they’ve found that a rich and varied social life consisting of supportive family members, deep friendships, acquaintances and lasting romantic relationships is the key to longevity and well-being.
How can you expand and strengthen your social circle? Step outside of your comfort zone to talk to others who you may not know well, seize opportunities for interaction, such as with a barista in a coffee shop or other people in your pottery or yoga class and live in a supportive community full of friendly people.
Healthy living and fitness marketing has frequently promoted the idea that being healthy is a lot of hard work, and if you’re not miserable, hungry and exhausted, you’re not achieving your goals. This vision is completely untrue.
Healthy living can be easy — and fun. Fitness doesn’t have to be painful, and living a life focused on your wellness doesn’t have to mean your life should be boring. In fact, enjoying your life is a critical component of living well, making healthy choices and prioritizing your mental and physical health.
You deserve a high-quality, healthy life with support for your goals, health and wellness and where you can be the best version of yourself. Life Plan Communities (also known as continuing care retirement communities or CCRCs) make focusing on your health and happiness more attainable. Whatever your goals may be, there’s an entire community of people cheering you on and supporting those goals.
Communal environments also make building relationships and meeting new people effortless, providing a variety of opportunities to meet folks with similar interests at community events.
Learn more about the role relationships have on healthspan and well-being in our guide, Relationships: The Key Ingredient in the Recipe for a Happy, Healthy Life.