As modern medicine extends our lifespans, a critical question arises: is simply living longer enough? While many people now live well into their late 70s or beyond, this increased longevity often comes with a downside—spending a significant portion of life managing physical and mental health conditions that impede daily activities.
Researchers focused on longevity are increasingly shifting their attention to the concept of “healthspan,” which refers to the number of years we live free from disease and disability. Initially appearing in medical literature over 30 years ago, healthspan has gained wider recognition among both doctors and patients. Today, it is understood as not just the absence of disease, but the absence of conditions that severely hinder one’s ability to function in daily life. For instance, treated hypertension might not significantly impact healthspan, while more serious conditions like dementia or stroke would.
The work of longevity experts like Dr. Sharon Inouye of Harvard Medical School centers on identifying ways to extend healthspan. Researchers are exploring the mechanisms behind aging, searching for genes that promote health, and investigating lifestyle changes that can enhance the quality of life in our later years.
Lessons from Centenarians: The Genetics of Healthy Aging
Living healthier as we age is possible, as demonstrated by centenarians—those who live to be 100 or older. According to Nir Barzilai of the Albert Einstein College of Medicine, centenarians often experience what’s known as “compression of morbidity,” meaning they remain healthy for most of their lives and only experience illness during a brief period before death. Barzilai notes that these individuals often develop diseases decades later than their peers.
But can we all achieve this? Some of it comes down to genetics. Barzilai’s research focuses on identifying genes associated with aging and longevity. He has found that certain centenarians have a specific variant of the CETP gene, which regulates “good” cholesterol. This variant is linked to better brain function and longer life. The goal of current research is to develop drugs that mimic the effects of these beneficial genes, offering a way for people who didn’t win the genetic lottery to improve their healthspan.
While genetic research holds promise, lifestyle choices remain essential. Even without a special gene, following a healthy diet, exercising regularly, and maintaining social connections can help extend healthspan.
Lifestyle Changes for a Longer, Healthier Life
The most effective ways to extend healthspan may depend on who you ask. Dr. Inouye emphasizes prevention, suggesting that staying mentally active, socially engaged, and physically fit can make a significant difference. Simple habits such as eating a diet rich in fruits and vegetables, exercising regularly, and avoiding harmful habits like smoking and excessive alcohol consumption can significantly boost your healthspan.
Studies have also shown that brain games, a balanced diet, and physical activity can preserve brain health as we age. Sleep, often overlooked, plays a crucial role in maintaining health. Poor sleep can increase the risk of conditions like type 2 diabetes, heart disease, and even early death. Geroscientist Matt Kaeberlein stresses that consistent, good-quality sleep should be a priority for anyone looking to improve their long-term health.
Diet is another area where personalization matters. While general guidelines like the Mediterranean diet are beneficial, approaches such as intermittent fasting or low-carb ketogenic diets may work better for some individuals, Kaeberlein adds. The key is finding what works for your body.
What Longevity Experts Do Themselves
Longevity researchers often apply their own findings to their lives, sometimes venturing outside FDA-approved boundaries. Nir Barzilai, at 68, adheres to a routine of daily exercise, intermittent fasting, and social engagement. He also takes metformin, a drug commonly prescribed for diabetes, which some researchers believe has anti-aging effects. Although the FDA hasn’t approved it for aging, studies in animals suggest that metformin may improve insulin sensitivity and help combat age-related cognitive decline.
Similarly, Kaeberlein, now in his 50s, takes low doses of rapamycin, an immunosuppressant used for organ transplant patients. Research indicates that rapamycin may help slow aging by reducing growth-promoting signals and increasing stress resistance at the cellular level. In animal studies, it has shown promise in extending lifespans and preventing cognitive decline. However, the long-term effects of these drugs on healthy individuals are still unknown, and people should consult their doctors before using them.
Self-Monitoring for Better Healthspan
Kaeberlein also advocates for better self-monitoring to extend healthspan. Regularly tracking key health indicators—such as vitamin levels, hormone balance, and blood sugar—could help individuals make informed decisions about their health earlier in life. However, such tests are often not covered by insurance, and Kaeberlein cautions against simply taking multivitamins to address potential deficiencies without knowing what your body needs.
Social Connections and Mental Wellness
Another pillar of extending healthspan is staying socially connected. Loneliness and isolation can significantly impact mental and physical health, increasing the risk of dementia, heart disease, and stroke. Engaging in activities like group exercise, volunteering, or simply walking the dog can boost both mood and health.
Barzilai highlights that maintaining relationships and staying socially active are vital, even if you have a strong mindfulness practice. For those who struggle with relationships, meditation and mindfulness can help achieve inner peace. However, rebuilding connections with others is equally important, as social engagement can provide emotional support and fulfillment in later years.
In conclusion, while longevity research holds promise for extending healthspan, simple lifestyle changes—such as diet, exercise, sleep, and social engagement—remain the most accessible and effective strategies for living healthier as we age.
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