Improved Health Span = Better Ageing

Discover how to extend your health span - not just your lifespan. Explore 7 essential pillars of well-being, from movement to mindfulness, for a vibrant, longer life.

Oct 16, 2024

*Bec here with a quick note regarding this post*

I’m slowly pulling content over from my previous blog and thought this post was a good place to start as it pretty much lays out my philosophy. Let me know what you think🤎

How’s Your Health Span?

photo by Tim Mossholder

Ways to Improve Our Well-Being

We all know our lifespan is how long we live from birth to death. But what about our health span?? These are the years we live without serious illness or debilitating disease.

The truth is, life expectancy has more or less plateaued: according to recent research published in Nature Aging, in the eight countries with the longest-lived populations, the average life expectancy for women tops out around 88 years, and for men at about 82. Although some people still believe in radical longevity, i.e. humans will eventually be able defy the ageing process, right now the research does not back that up.

Sigh… most of us won’t become part of that ultra-rare group who push the boundaries of lifespan but I for one am glad. I really don’t want to live to be 110, let alone 150.

As my mother (who died just short of her 93rd birthday) liked to say, “growing old is not for the faint of heart. dammit.”

So if we’ve got 88 years or so (obviously some will have more and some less), the question becomes what are we doing with those years? More importantly, how can we maximise the quality of those years by focusing on our health span?

We want to make sure those years are full of vim, vigour, and vitality so why not re-explore my 7 essential pillars of health. Let’s remind ourselves of all the things that will help us to thrive for longer.

photo by Pete Alexopoulos

1. Community and Relationships

We thrive when we connect with others. Studies show that our social circles heavily influence our habits - whether it’s exercising, eating well, or even smoking. If we surround ourselves with people who inspire healthy behaviours, we’ll find it easier to adopt those good habits. Social connections aren’t just about mental health; they directly impact physical health too. The takeaway? Choose your friends wisely.

2. Movement and Exercise

It’s no surprise that staying active is critical for good health, mental and physical. Now research shows that exercise is more effective than medication in alleviating mild to moderate symptoms of depression.

We need to remember that Movement and Exercise are two different things.

Yes, getting regular exercise is important but incidental movement is equally important and might be easier to achieve. I love to thread it throughout my day. Think of hanging the clothes up on the line (you’ll generally reach over your head), think of whisking something by hand (with the added benefit of beefing up those forearms), and the hubby’s all time favourite: parking as far away from the door to the shopping centre as is humanly possible (get in those steps).

Importantly change the position of your body every 20-30 minutes, especially if you’re sitting at a desk.

Our bodies are designed to move, and every little bit counts. And yes, being able to sit down on the floor and stand back up without assistance is a great indicator of long-term mobility!

3. Food and Nutrition

The saying “You are what you eat” holds true - especially in a world full of ultra-processed foods (UPFs). I go through phases where I become obsessed with reading food labels because there’s a lot of shall we say, corporate malfeasance in food packaging. (New Flash: multinational corporations generally don’t care about your health)

Nutrition has a massive impact on our energy levels, immune systems, and long-term health. I know if I have a bunch of sugar I’m going to have what I call a “sugar hangover” the next day. I feel like crap and I am definitely not nice to be around!

Wherever we can we should try to make a conscious effort to nourish our bodies with whole foods. We all know that small dietary changes - like eating more veggies or cutting back on sugar - can lead to big improvements over time.

photo by Kate Stone Matheson

4. Sleep and Recovery

Sleep patterns can shift as we age, and getting enough rest isn’t always easy - especially for postmenopausal women (trust me, I know). I’m always working on my sleep hygiene and trying to improve it because it makes a difference.

I can’t remember who I heard this from but a good rule is:

3 hours before bed no more food
2 hours before bed no more work
1 hour before bed no more screens

Also I limit alcohol, especially late at night, and some gentle movement before bed is a good idea. Aim to create a calming bedtime routine because poor sleep affects everything from our moods to our immune function. It’s def worth the effort to make sleep a priority.

5. Our Environment

You know how you feel when you get out for a walk or spend a day down at the beach? Our surroundings shape our well-being more than we might realise. Are you spending too much time indoors, glued to screens? Getting outside - whether it’s for a walk in the park or just sitting in the sun - has a profound impact on our health. Some small research studies reveal the natural world offers grounding benefits with positive changes in pain, mood, and inflammation. The theory is that we can realign our electrical energy when we connect to the earth. There’s also information out there that gazing into the sun stimulates your pineal gland which produces melatonin. So the sun helps you sleep - cool, right?

Take home message here is breathe some fresh air and reconnect with nature whenever possible.

6. Mindfulness and Meditation

Mindfulness and Meditation are certainly buzzwords these days but the reason is they really do help. These practices reconnect us to the present moment and to our breath. We’ll never, ever fully quiet the mind’s constant chatter but can calm it down to be less distracting.

Mindfulness and Meditation can also reduce stress, improve focus, and promote emotional resilience. Yeehaw! Turns out simply paying full attention to the present moment is a powerful way to improve our health.

Last but definitely not least is Creativity (says the ex professional dancer who’s recently launched the trailer of her podcast on creativity called Threads & Bones)

7. Creativity and Play

Creativity isn’t just for artists or musicians; it’s for everyone. Living a creative life—whether through journaling, dancing, playing music, or making pottery, can improve mental and physical health.

Creative expression helps process emotions, reduce stress, and even boost the immune system. So don’t hesitate to tap into your playful side!

Take Charge of Your Health Span

(You’re the boss!)

We all have areas of our lives that are easier to manage than others. Whether it’s our relationships, exercise routines, or what we’re eating, the key is to start small and focus on incremental changes. We don’t have to overhaul our entire life overnight and in fact we know that doesn’t work at all!

Remember, taking care of yourself isn’t selfish - it’s necessary. What are all those sayings out there on the interwebs? You know you’re heard them countless times but again, it’s because they speak to a fundamental truth - you are worthy of time and energy.

Here are a few of my faves:

Put your own oxygen mask on first
You can’t pour from and empty cup
You can't fill someone else's bucket if yours is empty
Don't light yourself on fire to keep others warm
You are allowed to be both a masterpiece and a work in progress
The way you care for yourself is how you teach others to care for you
If it costs you your peace, it's too expensive

Control The Controllables

Life is unpredictable, and while some things are out of our control, many aspects of our health spans are in our hands.

By focusing on the 7 Pillars of Health - Relationships, Movement, Nutrition, Sleep, Environment, Mindfulness, and Creativity - we’ll not only feel better but will also strengthen our ability to live well for as long as possible.

So, how’s your health span?

Are you working on it?

Every small effort counts, and those little changes can lead to a happier, healthier you. Because at the end of the day, don’t we all just want to live a better, more joyful life?

Thanks for reading,

xBec

I refer to this quote way too much but it’s so apt!