What is Healthspan and How Can You Improve It?

As modern medicine and public health initiatives have extended life expectancy, many people are living longer than ever before. However, while life expectancy has increased to an average of 73.2 years globally, the average person’s healthspan-defined as the period of life spent in good health-is significantly shorter, around 64 years.

This means that there is a gap of approximately 9-10 years between how long we live and how long we live healthily. During this gap, many people experience chronic diseases, disabilities, and a decline in quality of life.

Imagine spending the last decade of your life dealing with conditions like diabetes, heart disease, or severe arthritis.

Instead of enjoying retirement, travelling, and spending time with loved ones, you may find yourself frequently visiting doctors, taking multiple medications, and facing limitations in daily activities. This stark contrast between lifespan and healthspan highlights the importance of not just living longer, but living better.

Understanding healthspan

Lifespan vs. healthspan

Lifespan refers to the total number of years a person lives, while healthspan is the number of those years lived in good health, free from chronic diseases and debilitating conditions. While lifespan has been steadily increasing due to advances in medical care, vaccines, and public health measures, healthspan has not kept pace. As a result, many people spend a significant portion of their later years managing health issues that diminish their quality of life.

Healthspan is crucial because it emphasises the quality of life rather than just the quantity of years lived. A longer healthspan means more years of living independently, engaging in physical activities, maintaining social connections, and avoiding the burden of chronic diseases. In essence, focusing on healthspan is about adding life to years, not just years to life.

Why healthspan matters

Improving healthspan has profound benefits for individuals and society as a whole. A longer healthspan can lead to:

Reduced healthcare costs: By preventing chronic diseases and managing health proactively, individuals can reduce the need for expensive medical treatments, hospitalisations and long-term care.
Better mental and physical well-being: A longer healthspan allows individuals to remain active, engaged, and mentally sharp, contributing to a higher quality of life.
Increased independence: Maintaining good health into older age enables people to live independently for longer, reducing the need for assisted living or caregiving services.

Ultimately, prioritising healthspan helps ensure that the additional years gained through increased lifespan are filled with vitality and well-being.

What are the key factors affecting healthspan?

Genetics

Genetics plays a role in determining healthspan, as certain genes can predispose individuals to specific diseases or affect how they age. However, while genetics set the stage, lifestyle choices and environmental factors play a much larger role in shaping health outcomes.

Research suggests that genetics account for only about 20-30% of longevity, while lifestyle and environmental factors make up the remaining 70-80%.

Lifestyle choices

Lifestyle choices are perhaps the most significant determinants of healthspan. Diet, exercise, sleep, and stress management all have profound impacts on long-term health.

Diet: A diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, supports overall health and reduces the risk of chronic diseases. Avoiding processed foods, excessive sugars, and unhealthy fats is crucial for maintaining a healthy weight, supporting heart health, and managing inflammation.
Exercise: Regular physical activity, including strength training, cardiovascular exercise, and flexibility exercises, is essential for maintaining muscle mass, bone density, and cardiovascular health. Exercise also supports mental health by reducing stress and improving mood.
Sleep: Quality sleep is vital for cellular repair, cognitive function, and hormone regulation. Poor sleep is linked to a range of health issues, including obesity, diabetes, and cardiovascular disease.
Stress management: Chronic stress can lead to a host of health problems, including high blood pressure, weakened immune function, and mental health disorders. Effective stress management techniques, such as mindfulness, meditation, and relaxation exercises, are crucial for maintaining a healthy mind and body.

Environment

Environmental factors, such as pollution, access to healthcare, and community support, also influence healthspan. Exposure to pollutants and toxins can increase the risk of chronic diseases, while living in a supportive community with access to healthcare services can enhance overall well-being and longevity. In Australia, factors like access to clean air, outdoor spaces for exercise, and a robust healthcare system play an essential role in supporting healthspan.

Mindset and mental health

Mental well-being and a positive outlook on life are closely linked to healthspan. A positive mindset can improve resilience, enhance immune function, and reduce the risk of mental health disorders. Maintaining strong social connections, engaging in meaningful activities, and fostering a sense of purpose are all important for mental health and can contribute to a longer, healthier life.

What are the strategies to improve my healthspan?

Nutritional Strategies

Nutrition is a cornerstone of healthspan. Focusing on a balanced diet rich in whole foods can significantly impact longevity and quality of life.

Whole Foods: Prioritising whole foods such as fruits, vegetables, lean proteins, and whole grains provides essential nutrients that support cellular health, reduce inflammation, and prevent chronic diseases.
Micronutrients: Ensuring adequate intake of vitamins and minerals is vital for maintaining overall health. For example, calcium and vitamin D are crucial for bone health, while antioxidants like vitamins C and E protect cells from oxidative damage.
Hydration: Staying hydrated is essential for maintaining healthy skin, joints, and organs. Proper hydration supports digestion, detoxification, and cognitive function.
Managing Inflammation: Chronic inflammation is a significant contributor to many age-related diseases. A diet rich in anti-inflammatory foods, such as fatty fish, nuts, seeds, and leafy greens, can help manage inflammation and support long-term health.

Exercise and Physical Activity

Regular physical activity is one of the most effective ways to extend healthspan.

Strength training: Building and maintaining muscle mass is crucial for metabolic health, bone density, and overall strength. Strength training exercises, such as weightlifting or bodyweight exercises, should be a regular part of any fitness routine.
Cardiovascular health: Aerobic exercises like walking, running, swimming, and cycling improve heart health, increase lung capacity, and enhance endurance.
Mobility exercises: Flexibility and mobility exercises, such as yoga or Pilates, help maintain joint health, improve posture, and reduce the risk of injuries.

Stress management and sleep

Managing stress and ensuring quality sleep are critical components of a healthy lifestyle.

Stress management: Techniques such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help manage stress and improve mental health. Regular physical activity and social connections also play a role in reducing stress levels.
Sleep hygiene: Maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment are key strategies for improving sleep quality. Avoiding screens before bed, reducing caffeine intake, and managing stress can also enhance sleep.

Preventive healthcare

Proactive health management is essential for extending healthspan.

Regular check-ups: Regular medical check-ups and screenings can help detect health issues early, allowing for prompt intervention and better outcomes. In Australia, routine screenings for conditions such as heart disease, diabetes, and cancer are recommended based on age and risk factors.
Personalised health plans: Developing a personalised health plan with a healthcare provider can help address specific health concerns and set goals for improving healthspan. This plan may include recommendations for diet, exercise, supplements, and other lifestyle changes.
Monitoring key health markers: Keeping track of key health markers, such as blood pressure, cholesterol levels, blood sugar levels, and body mass index (BMI), can provide insight into overall health and help guide decisions to improve healthspan.

Supplements and nutrients to boost your healthspan

In addition to a healthy diet, certain supplements can support healthspan by addressing specific nutritional needs or enhancing overall well-being.

Vitamin D: Vitamin D is crucial for bone health, immune function, and overall well-being. In Australia, where the sun is abundant, it might seem counterintuitive, but vitamin D deficiency is still prevalent, particularly in older adults and those who spend most of their time indoors. Vitamin D promotes bone health, immune function, and may reduce the risk of conditions such as osteoporosis and autoimmune diseases, which can affect longevity. Many people, especially those with limited sun exposure, may need to supplement vitamin D to maintain optimal levels.

Magnesium: Magnesium supports muscle function, nerve health, and energy production. It also plays a role in regulating blood pressure and blood sugar levels, which are crucial for metabolic health. Magnesium contributes to muscle function, heart health, blood sugar balance, and nerve function, all of which are essential for maintaining mobility and cardiovascular resilience as we age. Supplementing with magnesium can help improve sleep quality, reduce stress, and enhance overall health.

B Vitamins (B6, B12, Folate): B vitamins play critical roles in energy metabolism, cognitive function, and nerve health. These vitamins support brain function and overall vitality, and adequate levels are associated with better metabolic function, enhanced immune response, and reduced inflammation-all factors linked to an extended lifespan and improved quality of life in later years. B vitamins are also crucial in the synthesis of neurotransmitters, which affect mood and cognitive function.

In addition to these foundational supplements, there are a few targeted supplements that specifically improve mitochondrial health, which is essential for supporting a number of pathways involved in increasing healthspan.

Resveratrol: Resveratrol activates sirtuins (SIRT1), which are proteins linked to increased lifespan and improved cellular function by regulating processes such as DNA repair, gene expression, and metabolism. Additionally, resveratrol enhances mitochondrial function, leading to more efficient energy production and reduced cellular ageing. Resveratrol also improves cardiovascular health by enhancing blood flow, lowering blood pressure, and preventing LDL cholesterol oxidation, thereby reducing the risk of cardiovascular diseases.

Nicotinamide Riboside (NR): NR is one of the most well-studied NAD+ precursors and is able to elevate NAD+ levels in the body. NAD+ is a vital coenzyme that plays a central role in cellular metabolism, energy production, mitochondrial function, and DNA repair, all of which are crucial for promoting longevity and cellular health. NAD+ levels naturally decline with age, leading to decreased cellular function, inflammation, and increased susceptibility to various age-related diseases. Supplementing with NR can help restore NAD+ levels, supporting overall vitality and longevity.

Coenzyme Q10 (CoQ10): CoQ10 is a naturally occurring compound found in the body, particularly in the mitochondria, which are the powerhouse of cells responsible for energy production. It acts as an antioxidant, scavenging free radicals to reduce oxidative stress and protect cells from damage. CoQ10 supports heart health by aiding in cardiac function and plays a vital role in maintaining mitochondrial function, enhancing cellular metabolism, and reducing inflammation. As we age, CoQ10 levels decline, so supplementing with CoQ10 can help support these functions and promote optimal cellular and mitochondrial health. The highest form of CoQ10 in food is beef heart, which not many people tend to eat on a daily basis.

Ora Cell Protect: This supplement fuels your body’s detox process due to its key ingredient, Sulforaphane, from concentrated broccoli sprouts, which revs up your cellular antioxidant defences. It also contains organic black cumin seed extract, plus essential vitamins and minerals to counteract common dietary gaps in today’s busy lifestyles. This formula is a game-changer-it battles free radicals that threaten cellular health, which can speed up ageing and contribute to chronic conditions. By dialling down oxidative stress, it not only shields cells and tissues from premature ageing but also promotes sharper brain function.

Next steps

Healthspan is a critical concept that goes beyond simply adding years to your life; it’s about adding life to those years. By focusing on key factors such as nutrition, exercise, stress management, and preventive healthcare, you can improve your healthspan and enjoy a higher quality of life for longer.

Incorporating small, sustainable changes into your daily routine can have a profound impact on your long-term health and well-being. By prioritising your healthspan, you not only reduce the risk of chronic diseases but also enhance your ability to live an active, fulfilling, and independent life well into your later years.

Take the first steps today by assessing your current lifestyle, making targeted improvements, and seeking guidance from healthcare professionals. With the right approach, you can close the gap between lifespan and healthspan, ensuring that your later years are as vibrant and enjoyable as possible.