Today, we will look at ways to improve your healthspan and, by extension, your lifespan. Let’s begin with ways to DIY your healthspan.
Healthspan As A Way Of Living Better And Longer
Science has made great advances in the exploration of radical longevity and enhanced healthspan. There may come a day when medications will keep people alive longer. Those same treatments may also make our later years healthier and more enjoyable. But today, our longevity and healthspan are dependent on us and the way we live.
Healthspan is the period of your life in which you are physically and mentally healthy. With the right approach, your healthspan can last your entire lifespan.
You or someone you know may feel it is too late to change your/their physical and mental health. Wrong. A simple routine of wellbeing can be started at any age and lead to positive results.
Based on scientific research, here are a few simple tips for improving your healthspan and enjoying more of your life.
Get Up And Move
Physical activity improves your body’s ability to combat disease. It also improves balance and can even stimulate your brain. Here are some activities you can use to incorporate more movement into your life:
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- Stretching exercises, such as yoga, can help you avoid injury by keeping you limber.
- Aerobic workouts, including walking, biking, or dancing, help your lungs and circulation.
- Balance routines, like tai chi, can promote overall health and prevent falls.
- Strength training, which includes everything from weight lifting to resistance bands to body weight routines (squats, wall push-ups, lunges, etc.)
For more specific information on exercising to boost your health as you age, check out these resources: National Institute on Aging (NIA) YouTube Channel and these tips from the National Institute of Health (NIH).
Eat Well For A Quality Healthspan
There is an old saying that “we are what we eat”. Do you really want to be a chicken nugget? The food choices you make can improve your health or damage it. The choice is yours. Here are some tips from the NIH.
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- Prioritize nutrient-rich foods such as seafood, plant-based proteins like nuts and seeds, and lean (low-fat) meats and poultry.
- Limit foods with unhealthy additives like added sugars and saturated fats.
- Eat more fruits and vegetables. Eating five servings of fruits and vegetables every day can reduce your risk of some chronic diseases, according to the NIH.
- Size matters. Americans are known for overeating. However, limiting your caloric intake to the amount that is right for you will be a boost to your health at any age. Do not try to figure that out alone. Consult with your doctor or get a referral to a nutritionist to determine the caloric intake that is best for you.
- MyPlate App. This app, provided free by the U. S. Department of Agriculture, can help you make healthy food choices, set nutritional and dietary goals. In addition, it can track your progress in meeting those goals. Click here to learn more about MyPlate.
Get Deep Sleep
“This is very important since it’s during deep sleep that we clear metabolic waste products from our brain. As we get older, our deep sleep tends to decrease, Dr. Eric Topol told a Wall Street Journal live event last week. To improve your deep sleep, The Sleep Foundation has a few recommendations.
- Regular Sleep Schedule. Going to bed and waking up at the same time every day helps you fall asleep faster and maintain alertness during the day.
- Relax. Stress and anxiety can make sleep difficult. To relax, you can try deep breathing, or destressing practices such as yoga or meditation. In addition, taking a warm bath or listening to soothing music may help you get a better night’s sleep.
- Avoid or Limit Caffeine and Alcohol. An evening cup of coffee or a nightcap can keep you from getting deep sleep. Consuming these drinks with meals or earlier in the evening may be ok. Nonetheless, having either shortly before bedtime can wreck a good night’s rest.
- Comfortable Bedroom. Think dark, cool, and quiet when you think of deep sleep. Your bedroom should be free of distractions. Achieving that may require a few extras, like blackout curtains or sound machines.
Engage Mentally And Socially
Your brain needs to be cared for as well as your body in order to maintain a good healthspan. “Researchers have shown that loneliness and social isolation increase older adults’ risk of adverse health effects, depression, and even cognitive problems,” according to the University of California, San Francisco (UCSF). Here are some suggestions from UCSF on how to engage with others.
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- Connect. Social interaction is vital for combating loneliness and keeping your mind sharp. A local senior center may be a good place to engage with others. In addition, joining local clubs and volunteering can lead to new relationships. However, you can also reach out through technology and staff connected to friends and family who might live far away. UCSF offers simple instructions for conducting online get-togethers.
- Start Something New. Creativity is important to brain health. Learning something new or taking on a project can boost your brainpower. Games, such as chess or Sudoku, are an option. In addition, you can learn a new language, take up a musical instrument, read, or find a new hobby.
- Visit A Senior Center. One of the best ways to find programs to provide mental and social engagement is at your local senior center. These local facilities provide a wealth of activities and information on living a healthy life.
Short or long life is full of choices, and only you can choose to make your life full. Or as Bob Marley said, “Love the life you live. Live the life you love.”
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