Living a long life is one thing—but living a long, healthy life is another. Doctors and researchers are increasingly focusing on health span, the period of life where a person remains free from chronic illnesses, rather than just life span.
Unfortunately, studies show that Americans have a significant gap between their health span and life span—a staggering 12.4 years on average. However, medical professionals emphasize that you can take steps to improve your health span, ensuring you live not just longer but also happier and healthier.
To uncover the best strategies for living a long and healthy life, we reached out to doctors who specialize in aging and disease prevention. Here are seven key strategies they personally follow to maintain their own health span.
1. I Take All of My Vacation Days
Modern life is stressful, and chronic stress is linked to heart disease, obesity, high blood pressure, and weakened immune function. According to Dr. Barbara Bawer, a family medicine specialist, taking time off from work is crucial for lowering stress levels.
Why It Works:
– Reduces cortisol (the stress hormone), which can otherwise contribute to chronic illnesses.
– Prevents burnout and fatigue, which negatively impact mental and physical well-being.
– Improves work-life balance, promoting emotional health and resilience.
How to Implement It:
✅ Use all your vacation days annually.
✅ Plan regular staycations or stress-free breaks.
✅ Practice forgiveness and gratitude to keep stress levels low.
By prioritizing relaxation, you protect both mental and physical health—a major key to a longer health span.
2. I’ve Incorporated a Significant Amount of Plants Into My Diet
A plant-based diet has been linked to a lower risk of diabetes, cancer, heart disease, and premature death. Dr. John Fudyma, who emphasizes plant-based foods, follows a diet where three-quarters of his plate is plants.
Why It Works:
– Rich in antioxidants that fight inflammation and age-related diseases.
– Lowers bad cholesterol (LDL) and improves heart health.
– Promotes gut health, strengthening immunity.
How to Implement It:
✅ Focus on vegetables, fruits, legumes, nuts, and whole grains.
✅ Reduce processed foods and red meat.
✅ Experiment with plant-based meals a few days a week.
Shifting to a plant-rich diet can significantly improve longevity and reduce the risk of chronic illnesses.
3. I Make Recipe Tweaks for Healthier Meals
Even small dietary changes can make a huge impact. Dr. Kathryn J. Lindley focuses on swapping unhealthy ingredients with more nutritious alternatives.
Why It Works:
– Reduces processed sugars and unhealthy fats.
– Helps maintain a healthy weight.
– Supports heart health and balances blood sugar levels.
How to Implement It:
✅ Use ground turkey instead of ground beef.
✅ Air-fry instead of deep frying.
✅ Add more vegetables or beans to meals.
By tweaking recipes, you can enjoy delicious, yet nutritious meals that support a healthier lifestyle.
4. I Follow Basic Health Guidelines Regularly
Many long-term health benefits come from simple, yet effective habits. Dr. Alfred Tallia sticks to fundamental health rules.
Why It Works:
– Prevents major health risks (e.g., smoking, excessive drinking increase risk for cancer, heart failure).
– Reduces inflammation and chronic disease potential.
– Keeps your body strong, functional, and youthful.
How to Implement It:
✅ Avoid smoking and limit alcohol consumption.
✅ Eat non-processed, whole foods.
✅ Exercise regularly and maintain a healthy weight.
✅ Get regular health checkups to catch any health issues early.
Following these basic principles can significantly extend a healthy life span.
5. I Exercise Every Morning
Regular physical activity is one of the most powerful longevity boosters. Dr. Bert Mandelbaum ensures he engages in daily movement.
Why It Works:
– Enhances heart and brain function.
– Strengthens bones, muscles, and improves flexibility.
– Keeps body fat low, reducing risk for diabetes and heart disease.
– Enhances mental well-being, reducing stress and anxiety.
How to Implement It:
✅ Hike, bike, or lift weights in the morning for consistency.
✅ Mix different workouts to target strength, balance, and coordination.
✅ Start with at least 30 minutes of exercise daily.
By staying active daily, your body remains strong, flexible, and resistant to injury—all essential for a long, healthy life.
6. I Focus on Quality Sleep
Many people underestimate sleep, but Dr. Linda Ercoli emphasizes getting enough quality rest.
Why It Works:
– Supports immune function and reduces inflammation.
– Improves brain function and long-term memory.
– Regulates hormones that impact appetite, stress, and mood.
How to Implement It:
✅ Aim for 7–9 hours of sleep nightly.
✅ Establish a wind-down routine before bed (limit screens, read, meditate).
✅ Keep sleep space cool, dark, and quiet.
Prioritizing good-quality sleep helps you wake up refreshed and better equipped to maintain a healthy lifestyle.
7. I Take Relationships Very Seriously
Social connections play a crucial role in longevity and emotional well-being. Dr. Scott Kaiser believes that maintaining relationships is just as important as exercising or eating well.
Why It Works:
– Lowers stress and boosts mental health.
– Increases happiness and life satisfaction.
– Reduces the risk of cognitive decline.
How to Implement It:
✅ Dedicate time to friends and family regularly.
✅ Engage in community activities or social hobbies.
✅ Use free time wisely—prioritizing relationships over distractions.
Since social isolation has been linked to a higher risk of diseases, fostering strong relationships can be a critical factor in longevity.
Final Thoughts
A long and healthy life isn’t just a matter of genetics—it’s about making the right choices every day. By following these seven doctor-approved strategies, you can significantly enhance your quality of life and increase your health span.
✅ Manage stress through vacations and gratitude.
✅ Follow a plant-based, nutrient-rich diet.
✅ Exercise regularly and remain physically active.
✅ Prioritize quality sleep for optimum health.
✅ Nurture social connections for emotional well-being.
Start implementing these habits today, and you’ll be investing in a healthier future for yourself!
FAQs
1. Can small lifestyle changes really increase my health span?
Yes! Even minor adjustments—like improving diet, exercising daily, and prioritizing sleep—can add years of good health to your life.
2. How does social interaction impact longevity?
Studies have found that people with strong social ties live longer and healthier lives due to lower stress levels and better mental well-being.
3. Is plant-based eating necessary for a longer life?
While you don’t need to cut out all meat, incorporating more plant-based foods has been linked to reduced disease risks and increased longevity.
4. How much exercise is needed for long-term health?
At least 150 minutes of moderate-intensity physical activity per week is recommended to maintain good health and disease prevention.
By adopting these doctor-recommended strategies, you can live longer AND healthier—transforming both your health span and life span. 🚀💪
Also read Does Sleep Affect Heart Health