In recent years, the focus on life expectancy in the U.S. has garnered significant attention, especially considering that it remains lower than that of many other developed countries which spend less on healthcare. Current data indicates that a substantial 79% of adults aged 60 and above are living with two or more chronic health issues, including diabetes, heart disease, and high blood pressure. Additionally, over half of young adults report having at least one chronic condition. This has led health experts to shift their priorities from solely examining longevity to assessing a person’s healthspan, which refers to the number of years individuals can expect to live without significant illness. Unfortunately, similar to life expectancy rates, the average healthspan in the U.S. has also been decreasing.
According to Dr. Corey Rovzar from the Stanford Prevention Research Center, the term “healthspan” signifies living a fulfilling life rather than merely extending the number of years lived. This concept focuses on living free from notable chronic diseases or disabilities that could undermine one’s quality of life. Following the COVID-19 pandemic, life expectancy figures have shown modest recovery. The National Center for Health Statistics revealed that the average life expectancy for newborns in 2023 was 78.4 years, a minor drop from the 78.8 years recorded for babies born a decade prior. In contrast, the World Health Organization reported a decline in healthspan for American adults from 65.3 years in 2000 to 63.9 years in 2021, the most recent data available.
It is essential to note that healthspan statistics are generally averaged across the population rather than calculated for individuals, according to Dr. Norrina Allen of Northwestern University Feinberg School of Medicine. Positively, the measures necessary to extend healthspan are likely to enhance overall life expectancy as well. Dr. Allen explains that behaviors that help to prevent illness are closely linked to reducing mortality from those diseases. Through various lifestyle modifications, individuals can significantly increase the number of healthy years they experience.
Dr. Allen contributed to a 2022 report from the American Heart Association, which outlined eight key health indicators and lifestyle practices known as Life’s Essential 8 to improve cardiovascular well-being. Following these elements can help mitigate the risk of various chronic illnesses, promote healthy aging, and lead to both extended life expectancy and healthspan. The recommendations include abstaining from smoking, staying physically active, ensuring adequate sleep, and adopting a nutritious diet rich in whole foods, fruits, vegetables, lean proteins, nuts, seeds, and cooking with olive oil. Maintaining a healthy weight and keeping cholesterol, blood pressure, and blood glucose levels in check are also integral. Furthermore, limiting alcohol consumption is advised, as excessive drinking heightens the risk for various serious health conditions.
In addition to maintaining healthy behaviors, strong support systems, mental well-being, access to quality healthcare, and robust social networks play a crucial role in extending one’s healthspan. Dr. Allen emphasizes that these factors provide a foundation for sustaining healthy lifestyle choices and optimal health indicators. However, the thought of achieving all these recommendations can be overwhelming, especially for those not currently adopting healthy habits. Dr. Rovzar recommends beginning with small, manageable changes that can gradually evolve into consistent practices.
She suggests simple actions like adding greens to meals or increasing walking duration, emphasizing that even minor adjustments can accumulate over time. It’s important to shift the mindset from an all-or-nothing approach to recognize that each small step is progress. A 2022 study published in Nature Medicine discovered that brief instances of physical activity, even lasting just a couple of minutes a few times a day, may reduce the risks of cancer and cardiovascular-related mortality. The federal physical activity guidelines propose engaging in at least 150 minutes of moderate-intensity activity weekly alongside muscle-strengthening exercises on two occasions. For those with chronic conditions or disabilities for whom adhering to these guidelines may not be feasible, it’s suggested to be as physically active as possible.
Dr. Rovzar encourages individuals to cultivate healthy habits early on in life as these habits tend to become more manageable over time. She highlights that maintaining a healthy lifestyle can take many forms, indicating the importance of enjoying activities rather than forcing oneself into exercises they dislike. The goal should be to find enjoyable activities that promote well-being and to integrate them consistently into one’s life.
