Aging is inevitable. But the goal of increasing your healthspan is to limit the amount of time you spend living with long-term diseases or disabilities related to aging, Church says.
The most effective ways to do that involve focusing on four key areas: exercise, diet, sleep, and psychosocial health. “None of these has to be done to an extreme degree,” Church says, noting that consistency is more important.
And these behaviors are likely to also (not surprisingly) extend your lifespan.
1. Prioritize Eating Whole Foods
2. Eat Plenty of Protein
Researchers estimate up to a third of older adults don’t eat enough protein.
But getting more in your senior years can help you maintain functional independence, Church says, which is a key part of healthspan. Research shows that getting more protein later in life can slow natural age-related muscle loss called sarcopenia, preserving strength and function.
Instead of meeting the recommended dietary allowance of 0.8 grams (g) per kilogram (kg) of your body weight each day, older adults should likely aim for more like 1 to 1 ½ g per kg of body weight daily.
3. Have an ‘Exercise Snack’
All types of physical activity are good for your healthspan. Aerobic exercise improves your heart health, strength training builds muscle and bone strength, and more-meditative practices like yoga and tai chi improve flexibility and balance, Devons says.
In an ideal world, all healthy adults would get the recommended minimum 150 minutes of aerobic exercise and two strength-training sessions per week. But exercise for healthy aging can be more bite-sized. In fact, adding just 10 more minutes of activity to your day, sometimes called an “exercise snack,” is linked with a longer, healthier life.
That might look like taking a dance break from work, doing a few minutes of gardening, taking a quick walk around the block, or even parking farther away from the store while running errands. Ultimately, it’s about finding a form of movement you enjoy, and then doing just a little bit more of it. “There is a way to increase activity and exercise in all stages of life,” Church says.
4. Socialize
Loneliness diminishes quality of life and has been linked to worse physical health. Feeling lonely can increase your risk of the types of long-term diseases that can lower healthspan, such as heart disease, type 2 diabetes, and dementia. It can also raise your risk of mental health concerns such as depression, anxiety, and suicidal thoughts or actions.
As much as you can, find ways to stay involved in your community. “Fostering strong social connections and having strong social engagement have been linked to improved health and lifespan,” Church says.
5. Get Regular Checkups
Seeing a healthcare provider regularly means you’ll be better prepared to ward off illnesses before they start, as well as minimize symptoms or debilitation from them, Devons says.
A provider will make sure you’re on track for all your recommended vaccines, which can help you avoid diseases that could diminish your quality of life. They’ll also ensure you’re being screened appropriately for concerns like cancer, high blood pressure, diabetes, high cholesterol, and other conditions that may be easier to treat when detected early, she says.
“This regular medical attention is a continuous process,” Devons adds. “Proactive ‘maintenance’ is incredibly important; it helps sustain health and independence, providing a sense of pride and acting as a powerful motivator to continue thriving.”
6. Stick to a Regular Bedtime
“Chronic sleep deprivation is known to accelerate multiple aging processes, like oxidative stress, weakened immune system, and increased inflammation,” Church says. And this can increase your risk of heart disease, obesity, infections, and other health conditions linked with a lower healthspan.
One simple step to take is sticking to a regular bedtime (and wake-up time) as much as possible, even on weekends and holidays. This helps regulate your circadian rhythm, which governs when you feel tired or alert, and can help you fall asleep more easily and get quality rest.
7. Seek Out Mental Health Support
Healthspan is also about mental health and aging. Research into healthspan typically looks at levels of depression and other mental health concerns among populations. And lower levels of depression and anxiety are linked with greater healthspan.
“For many seniors, managing anxiety and depression can significantly help them come to terms with where they are and enjoy their later years,” Devons says. This might also look like getting talk therapy for mental health, joining group therapy, taking medication under the guidance of a psychiatrist, or finding a local or virtual support group.
And even if you don’t meet the criteria for a mental health diagnosis, take stock of your stress. “High levels of stress have similar aging effects as sleep restriction, and the combination of the two is like constantly red-lining your engine and skipping routine maintenance,” Church says. “Finding appropriate outlets to manage the day-to-day stress of life is paramount.”
