Live Long and Live Well: Habits for a Healthy Lifespan

Welcome back! As your health coach, I'm here to help you not just live longer, but thrive for as many years as possible. The concept of "healthspan" goes beyond simply reaching a certain age; it's about maintaining your physical and mental well-being throughout your life. The good news? There are many things you can do to extend your healthspan and feel your best for years to come.

Moving Your Body Matters:

We all know exercise is good for us, but did you know it's a key player in extending healthspan? Regular physical activity strengthens your muscles and bones, improves cardiovascular health, and can even boost cognitive function. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Don't be intimidated by the numbers – start slow and gradually increase intensity and duration as you get stronger. Even small changes, like taking the stairs or going for a brisk walk, can make a big difference.

Fuel Your Body Right:

Just like a car needs the right fuel to run smoothly, your body thrives on a balanced diet. Think colourful fruits and vegetables, whole grains, lean protein sources, and healthy fats. These foods provide essential nutrients that keep your body functioning optimally and help ward off chronic diseases. Remember, moderation is key. Limit processed foods, added sugars, and unhealthy fats. Peter Attia, in his book Outlive, emphasises the importance of a personalised approach to nutrition, and highlights the potential benefits of strategies like time-restricted feeding or a cyclical ketogenic diet. However, consulting a registered dietitian or nutritionist is crucial for tailoring any dietary approach to your specific needs.

Sleep is Your Superpower:

While you slumber, your body repairs itself and consolidates memories. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, establish a regular sleep schedule, and make sure your bedroom is cool, dark, and quiet.

Stress Less, Live More:

Chronic stress can wreak havoc on your health. From high blood pressure to weakened immunity, chronic stress takes a toll. Find healthy ways to manage stress, whether it's meditation, yoga, spending time in nature, or connecting with loved ones.

Don't Forget the Mind-Body Connection:

Mental well-being plays a crucial role in overall health. Prioritise activities that bring you joy and a sense of purpose. Social connection is also essential, so nurture your relationships and build a strong support network.

Embrace Preventative Care:

Regular doctor visits and screenings are vital for catching health problems early when they're often easier to treat. This includes preventive screenings for chronic diseases like heart disease, cancer, and diabetes.

Remember, consistency is key! Small, sustainable changes to your lifestyle can have a significant impact on your healthspan. By prioritising these healthy habits, you can invest in a longer, more vibrant life.

Ready to get started? Schedule a consultation to create a personalised plan for extending your healthspan!

Stay tuned for future posts where we'll delve deeper into specific aspects of healthy living!

References:

[1] Dumas JA. Strategies for Preventing Cognitive Decline in Healthy Older Adults. The Canadian Journal of Psychiatry. 2017;62(11):754-760. doi:10.1177/0706743717720691

[2] Centers for Disease Control and Prevention. (2023, January 19). How Much Physical Activity Do Adults Need?. [invalid URL removed]

[3] Harvard T.H. Chan School of Public Health. (n.d.). Healthy Eating for a Healthy Weight. https://www.hsph.harvard.edu/nutritionsource/)

[4] Attia, P. (2023). Outlive: The science and art of longevity. Penguin Random House, UK.

[5] Sleep Foundation. How Much Sleep Do We Really Need? (2024, May 13). https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need