We often think of improving our lifespan; in terms of living a long life in years. But a new look at what may matter more is the amount of quality years you live: Health span… the years that you can live without the stress of managing illness. The goal would be to maximise the over-lap of the two; a long, vibrant, healthy, stress-free life, in a functional body.
Our health span implies the years in which we live without chronic health issues, disease, pain, limitation, or sickness. Although some health complications are unavoidable, many can be improved through small adjustments to your lifestyle.
Nutrition. Keeping it simple is best; prioritising whole-foods as 80-90% of your diet is the best way to ensure you are feeding your body with the right nutrients for longevity. Lean protein from meat, eggs, legumes, nuts and seeds. Inviting plenty of colour from vegetables and fruits. Consistent intake of fibre, omega-3s, and healthy fats. These are some simple ways to maintain a healthy diet – along with plenty of water to keep hydrated.
Exercise. Not only the days that you make it to the gym (Strength training a minimum of 2 x weekly), but movement throughout the entire week is vital. Ensuring that you make time to walk and get your steps in each day, as a sedentary lifestyle promotes aging. More movement = More health span. Consistency beats intensity, small daily habits will out-do a couple peak efforts.
Stress. Although some is good, balance is essential. Take time to breathe, go outside, journal, and prioritise a good night’s sleep. There is a lot of stimulus around us, so it’s important to find gratitude daily to maintain our appreciation for the small things. Reduce ‘over-commitment; saying ‘no’ can be a tool for longevity.
Social health. Although they sometimes annoy you; relationships with other people have the same impact as not smoking. A sense of support, belonging, connection, and empathy, is something we all need. Maintaining healthy relationships = maintaining a healthy brain.
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