You’re only as old as you feel. While this adage might be true for some, your chronological age (or the years you’ve been alive) is not necessarily a good predictor of how well you are ageing.
Ever wondered why there can sometimes be a big variation between your chronological age and your biological age? This fascinating concept of ‘life span’ versus ‘health span’ is rapidly becoming the focus of modern healthcare discussions. While life span refers to the total number of years we live, health span is concerned with how many of those years we remain healthy and free from disease.
“Australia is one of the countries with the highest life expectancies in the world. While we are performing relatively well in terms of life span, our health span leaves much to be desired. This means that many Australians spend their extended years in poor health, burdened by chronic diseases or disabilities, significantly impacting their quality of life. The United Nations reports the on average there is a nine-year health gap (that is the time spent with chronic disease, from good health to death). In Australia, this gap is closer to 10-and-a-half years where people have extended their life span but have not improved their health span”, says Australian functional geneticist and nutritionist Dr Denise Furness.
Dr Furness shares her tips on how you can reduce this gap and live more of your later years in good health.
What influences our health span?
Several factors play a significant role in enhancing our health span including our diet, sleep and physical activity. Modern life has created a gene-environment disconnect. We evolved to eat whole foods and be physically active, yet now we are exposed to blue light at night, disruptive sleep patterns, and chemicals and toxins causing oxidative stress. Oxidative stress is like rust in the body, accelerating ageing and increasing the risk of chronic diseases.
As we age, our nutritional requirements change. We need more protein to maintain muscle and avoid sarcopenia (muscle loss). Key nutrients, such as ubiquinol, the potent, lipid-soluble antioxidant, found naturally in the mitochondria within all cells in the body, are essential for supporting our mitochondria to function. Mitochondria are like car engines, producing energy for our body systems. Ubiquinol fuels these engines and acts as an antioxidant, reducing oxidative stress, slowing ageing and improving healthspan.
Tips to help increase your life span
Regular physical activity
Regular physical activity, such as aerobic exercises, strength training and mobility exercises, helps maintain muscle mass and strength to enable you to be able to carry the shopping, get out of your chair, hike in the mountains, play with the grandkids, or do whatever you want to do in your later years.
Adequate sleep
Getting at least seven to eight hours of sleep per night is crucial for maintaining metabolic health, cognitive function and reducing the risk of chronic diseases such as type 2 diabetes, which can negatively impact the health of systems such as our heart, bones, immunity and vision.
Stress management
Practices lsuch as meditation, yoga and deep breathing exercises can lower stress levels, reduce inflammation, and improve mood and mental health.
Balanced diet
It is recommended to eat a whole food diet rich in coloured vegetables and other plant foods, along with animal protein for vitamin B12, iron and ubiquinol. Those not eating meat should consider supplementing their diet. Using approaches such as caloric restriction and time-restricted eating have also been linked to reduced risk of chronic diseases and have shown to improve health span.
Avoiding harmful behaviour
Avoid behaviour such as smoking and excessive alcohol consumption.
Social connections and mental stimulation
Maintaining strong social connections and engaging in community activities can improve mental health and reduce the risk of cognitive decline and other age-related diseases.
Nutritional support
Certain nutrients such as antioxidant ubiquinol, B vitamins and omega-3 fatty acids, amongst others, may support mitochondrial function, may help reduce inflammation and oxidative stress. Seek guidance from your healthcare practitioner on nutritional strategies.
Always read the label. Use only as directed. Consult your healthcare practitioner. Adopting these changes in lifestyle habits, diet and supplementation can help improve your overall health and wellbeing, and support you to not just live longer, but to live better and healthier!
Would you say you feel younger than your biological age? How is your health overall? Let us know in the comments section below.
Also read: Life expectancy tumbles for the first time in decades
Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
