While not everyone is genetically predisposed to live a long and healthy life, there are many strategies you can implement to maximize your health for as long as possible. According to Dr. Linda Ercoli, PhD, an experienced geriatric psychologist and interim director of the UCLA Longevity Center, it’s important to make our ‘health span’ match our lifespan.
Essentially, your lifespan is the total number of years you live, while your health span refers to the number of years you live without chronic disease. A recent study, published in the JAMA Network Open, shows a global average of a nine-year difference between the two. The study found that the global average life expectancy is 73 years, while the health span is 64 years.
Genetic Factors and Lifestyle Changes
While it’s clear that genes can influence the risk of hypertension, diabetes, and other health conditions, lifestyle changes can play a significant role in disease prevention. In a recent webinar presented by UCLA Recreation, Dr. Ercoli discussed the importance of ‘lifestyle medicine’ – the study of how lifestyle adjustments can contribute to overall health.
Six Pillars of Lifestyle Medicine
The six key pillars of lifestyle medicine, according to Dr. Ercoli, are stress reduction, physical exercise, avoiding risky substances like drugs and tobacco, maintaining good nutrition, getting sufficient sleep, and fostering social connections. As a specialist in aging, Dr. Ercoli also emphasizes the importance of cognitive stimulation.
Stress Reduction for Health Span Extension
Stress reduction is essential for everyone, says Dr. Ercoli. While stress is a normal reaction to challenges, chronic stress—with no return to baseline—can disrupt hormonal balance and physiological processes. Chronic stress has been linked to higher rates of heart disease, particularly in high-stress occupations.
The Importance of Social Connections
In 2023, the U.S. Surgeon General declared loneliness a loneliness epidemic in the United States, with about half of Americans reporting feelings of loneliness. Loneliness, which can cause stress and increases the risk of dementia, autoimmune conditions, and heart disease among others, is different from social isolation, explains Dr. Ercoli. She recommends increasing social connections via volunteering, attending classes, or even connecting with others on social media.
Importance of Quality Sleep
Getting 7 to 9 hours of sleep each night is crucial for mood and memory processing. Insufficient sleep can increase the risk of chronic conditions such as cardiovascular disease, depression, and cognitive problems. Dr. Ercoli recommends practicing good sleep hygiene, including sticking to a bedtime routine, avoiding caffeine and alcohol close to bedtime, and sleeping in a cool, quiet room.
Good Nutrition for a Healthy Lifespan
Dr. Ercoli suggests avoiding processed foods and “white carbs” such as white rice and white bread. Diets like the Mediterranean and MIND diets, which emphasize fruits, vegetables, fish, poultry, and whole grains, can reduce the risk of chronic health problems.
Physical Activity for Longevity
Physical activity is essential for protecting against a variety of chronic diseases. Exercise can benefit cognition at all ages and could potentially delay the onset of dementia. For individuals aged 60 and older, Dr. Ercoli recommends around 8,000 steps a day and strength training twice a week.
Avoidance of Risky Substances
Avoiding substances such as tobacco, alcohol, and drugs can help prevent a multitude of health problems. Dr. Ercoli encourages focusing on improving one pillar at a time instead of trying to make drastic lifestyle changes all at once.
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