There’s so much more to a long, happy life than a bonfire of candles on the birthday cake– we also want to consider how much fire is still in the lungs that have to blow those candles out.
While the average national lifespan has increased dramatically due to modern advances in technology and public health, it’s equally important to consider not just how long we’re living but how healthy and well we feel as we age into our golden years.
This is the difference between lifespan and healthspan.
Lifespan refers to the number of years in your life, the amount of candles on the birthday cake. Healthspan considers the quality of life you’ll have in those years, living in good health, free from serious illness.
When you look deep into your future, what kind of life do you see yourself living? Who do you want to be?
Do you want to be the 80-year-old who can shop for their own groceries, cook their meals, travel, walk without assistance, maybe even climb the occasional mountain? Or the 80-year-old whose world grows smaller every year due to limited strength, mobility, and who is struggling with heart disease, diabetes, or any other number of chronic conditions?
We’re living longer than we ever have. The average life expectancy has increased by three decades since the mid-19th century but healthspan has not kept pace.
Some researchers estimate that people will spend approximately 20% of their life dealing with a serious health issue and have documented a 9-year gap between the average lifespan and the average healthspan. This means 9 years of doctor’s visits, medical bills, and managing symptoms with medications, rather than spending those years fulfilling dreams and enjoying family.
Longevity researcher Peter Attia refers to this period as the “marginal decade,” a concept that refers to the significant physical and cognitive decline so often associated with the last years of a person’s life.
Despite living longer than ever, modern humans are, unfortunately, spending those final years suffering from illness and poor health.
Isn’t aging unavoidable, though?
Ask many people in your life, and they’ll probably just chalk pain, illness, and degeneration up to inevitability. “Getting old” is synonymous with slowing down and getting sick, simply because it is the norm in first-world nations. And yes, getting older is inevitable, but research suggests that we have remarkable power over how we experience the final years of our lives.
Studies of hunter-gatherer tribes indicate that humans are more than capable of living incredibly active and healthy lives well into senior citizenry, walking miles per day, hunting, digging, and gathering food, caring for children, often working longer and harder than tribal members twenty or thirty years younger than them.
What Can You Do?
Preparing for our later years through intentional choices is possible. No matter your age right now, a few simple additions to your lifestyle can make a large difference.
Eat nutrient-dense, whole foods.
A good diet supports your metabolic health, manages your weight, and reduces inflammation, all of which are important for long-term wellness and protecting your body against chronic conditions that impact your wellness later in life.
One 2023 study suggested that eating more whole grains, nuts, and fruits, and minimizing consumption of sugar and processed meat was associated with an increased life expectancy of 10.8 -10.4 years.
Train like your life depends on it–because it does.
Dr. Gabrielle Lyon says, “Muscle is the organ of longevity.” Muscle is a prerequisite to living an independent and mobile life. It helps manage blood glucose levels, prevents osteoporosis and bone decay, regulates body fat levels, blood pressure, and just makes daily tasks and to-do’s easier.
Unfortunately, muscle fibers are “use it or lose it,” and many people start losing their lean body mass as early as their 30s. Strength training is key to building and maintaining our muscle, regulating our metabolic systems, and aging well as a result.
Maintain quality relationships
We are social beings built for connection and there is compelling evidence that that strong relationships contribute to health at any age. Conversely, loneliness and isolation present health risks comparable to those associated with cigarette smoking, blood pressure, and obesity.
Living a long life is only half the battle
The real win is spending those extra years healthy, strong, and fulfilled. Through smart nutrition, regular exercise, and investing in your relationships, you can give yourself the best shot at living a long and good life for many years to come.