Our most valuable asset is time, and in lockstep with that, our health.
One of my favorite old Chinese proverb's is, “If you have a green mountain (filled with luscious trees), you'll always have firewood to use.”
How do you maintain a green mountain? By maintaining good health. It's a poignant reminder about nurturing our health to ensure not just a long life, but a quality one.
Modern science has begun to chart a course that remarkably, is not taught from day 1 in schools.
Let's look at these strategies, supported by the latest statistics and research data, to explore how we can maintain our own “green mountain.”
What is health span?
Healthspan refers to the length of time you enjoy optimal health and functionality, including physical, mental, and emotional well-being. It's not merely the absence of disease, but a more holistic measure of vitality, energy, and overall quality of life. This concept shifts the focus from extending life at any cost to enhancing the quality of life, ensuring that our years are marked by vitality, activity, and engagement.
You can reduce your biological age and remain in good health for much longer, fighting off chronic disease and chronic inflammation that plagues individuals at a low level before triggering poor health.
Measuring healthspan
Quantifying healthspan involves more than just medical metrics; it also includes subjective assessments of well-being, functionality, and independence. Key indicators include the absence of chronic diseases, such as heart disease, diabetes, and dementia, as well as factors like mobility, cognitive function, and the ability to engage in daily activities and enjoy life. Research into healthspan aims to understand how various factors, including genetics, lifestyle, and environment, contribute to healthy aging.
How to increase healthspan and get improved health outcomes
We'll start out with the baseline recommendations you've probably heard of, before moving into key strategies that you might not have heard to improve overall health.
1. Feast on a rainbow diet
A diet rich in a variety of fruits and vegetables is linked to a reduced risk of many chronic conditions. Research published in the “Journal of Health, Nutrition, and Aging” found that individuals who consume five or more servings of fruits and vegetables per day have a 20% lower risk of heart disease and stroke compared to those who consume fewer servings . These foods are laden with antioxidants, such as beta-carotene and vitamin C, which help neutralize harmful free radicals.
2. Embrace physical movement as a ritual
The World Health Organization recommends at least 150 minutes of moderate-intensity or 75 minutes of high-intensity physical exercise per week. Studies have consistently shown that regular exercise can decrease mortality rates by about 30% for both men and women . Regular physical activity is not only pivotal in preventing heart disease, diabetes, and obesity but also enhances mental health and cognitive function.
3. Cultivate a garden of social connections
Social isolation and loneliness have been recognized as health risks. A meta-analysis published in “Perspectives on Psychological Science” concluded that strong social relationships increase the likelihood of survival by 50%, underscoring the importance of maintaining connections for health and longevity.
4. Mindfulness: your mental sanctuary
Mindfulness and meditation have been linked to a host of health benefits, including stress reduction, improved attention, and decreased risk of heart disease. A study published in the “Journal of Psychosomatic Medicine” found that meditation practices can lower blood pressure and reduce stress levels, contributing to cardiovascular health.
5. Prioritize sleep – your body’s best healer
Sleep plays a critical role in health and well-being throughout life. According to the National Sleep Foundation, adults need between 7-9 hours of sleep per night for optimal health. Research indicates that those who consistently get less than six hours of sleep are at a higher risk for obesity, heart disease, and diabetes, not to mention a 12% greater risk of premature death.
6. Never stop learning and exploring
Engaging in cognitive activities can reduce the risk of cognitive decline. According to the Alzheimer’s Association, keeping the brain active through lifelong learning can help reduce the risk of dementia and cognitive decline by up to 45%.
7. Regular check-ups: know your terrain
Preventive healthcare is vital for early detection and management of health conditions. The Centers for Disease Control and Prevention (CDC) emphasizes the importance of regular health screenings, such as blood pressure checks and cancer screenings, which can significantly reduce mortality rates.
2024 research-backed tips for good health
I'm grateful that we live in an age of easy access to information, though filtering it can be a challenge. After listening to leading experts, here are helpful, non-obvious tips to increase health span and life span.
- Take Omega 3s: People with a high omega-3 index have a five-year increased life expectancy compared to people with a lower omega-3 index.
- Take magnesium: Nearly half of Americans don't get magnesium. Magnesium supports bone health. Heart disease is a leading cause of death and magnesium's role in heart health is well-documented for regulating blood pressure. It also regulates blood sugar levels — low levels are linked to insulin resistance that can lead to type 2 diabetes. Magnesium even has a protective effect on the brain and is positively associated with cognitive function and managing depression and anxiety. Magnesium regulates the body's internal clock and can also improve sleep quality and lowe cancer risk.
- Take Vitamin D: most Americans are deficient, and Vitamin D is a vital hormone
- Use saunas several times a week: You mimic many of the same effects of cardiovascular exercise and release endorphins, which help with mood improvement!
Podcasts for better health habits
Listen to experts for up-to-date scientific research and guidance on the best things to eat for your body.
Dr. Rhonda Patrick: The Diet Essentials Your Body Shouldn't Live Without (But Probably Is!) (youtube.com)
Welcome to the Huberman Lab Podcast (youtube.com)
Say goodbye to poor health
Embracing these strategies, backed by robust research and data, can lead us to a longer, healthier life. Just as a baseline of greenery and trees provides for those who take care of it, so too can our bodies support and sustain us, if we nurture them with care. By integrating these practices into our daily lives, we commit to maintaining increasing healthspan.