Most of us want to live as long as we can, but one key consideration is often overlooked when thinking about how to extend your lifespan: your healthspan. Here, Dr. Dan Monti, an integrative medicine physician and neuroscientist, explains what the term healthspan means and offers expert tips for improving yours.
What is your healthspan?
A healthspan is the period of life a person spends in good health, free from limiting chronic diseases and other disabilities of aging. The goal is not just to live long, but to live well, with a high quality of life. Tending to your physical, mental, and emotional well-being as you age is a key part of enjoying your later years and having a long “healthspan.”
Healthspan vs. lifespan
While lifespan refers to the total number of years a person lives, healthspan emphasizes the timeframe where your quality of health is good and supports high quality of life. Put another way, a long lifespan is not necessarily a desirable goal if those extra years are spent experiencing disease, pain, and/or cognitive decline.
Ways of measuring your healthspan
Because excellent long-term health is not simply a matter of having your BMI or blood pressure fall within a certain range, integrative health doctors specializing in longevity medicine utilize numerous advanced medical tests to assess and support a patient’s healthspan.
Having this additional, in-depth knowledge of how your system functions will give an astute physician a deeply educated picture of your current health status, as well as help them identify areas for improvement, resulting in a highly personalized guidance for extending your healthy years.
Assessments used to understand and support healthspan may include:
Genetic testing
Genetic testing provides insights into your predisposition to various diseases and conditions. Simply having certain genetic markers does not automatically mean you will experience a particular health concern, but knowing your markers can help your physician develop personalized strategies for mitigating risks unique to you.
Cardiovascular assessments
Heart health is a critical component of your healthspan. To assess the condition of your heart and blood vessels, we perform tests such as EKGs, stress tests like VO₂ max (measures how well your body uses oxygen during high and low-intensity exercise), and use advanced imaging techniques like MRIs.
Tending to your physical, mental, and emotional well-being as you age is a key part of enjoying your later years and having a long “healthspan.”
Comprehensive blood panels
Blood tests can reveal a wealth of information about your overall health, including markers for inflammation, cholesterol levels, and any deficiencies of nutrients and hormones you may be experiencing. (Hormone imbalances in particular can lead to a range of health issues, from fatigue and weight gain to mood disorders and decreased libido.)
Most patients have had routine labs done with a general practitioner, but if the “normal” range for biomarkers is not individualized, areas of concern and opportunities for optimization may easily be missed.
Integrative medicine experts help patients who do not fall into “normal” ranges supplement safely and effectively with treatments like micronutrient therapy or hormone replacement therapy as indicated to restore balance and improve their healthspan.
Tips for improving your healthspan
There are several strategies you can start implementing today to enhance your healthspan:
- Prioritize nutrition: A balanced diet of plant-based, unprocessed foods that especially features high amounts of vegetables, healthy fats, some fruits, lean proteins, and small amounts of whole grains, is fundamental for optimal metabolic health as well as preventing some of the most common ailments associated with age, including high blood pressure, cancers, cognitive decline, and heart disease.
- Stay physically active: Exercise helps improve cardiovascular health, strengthen muscles, enhance flexibility, and boost mood. Aim for a mix of aerobic, strength training, and flexibility exercises. As well, engaging in hobbies that keep you moving can be as effective as traditional workout routines—finding daily movement that feels great will help motivate you to stick with it over the long term.
- Manage stress: Chronic stress can have a detrimental impact on health. Mind-body techniques such as NET, hypnosis, biofeedback, and Mindfulness-Based Stress Reduction (MBSR) are effective ways to manage stress and promote relaxation and are often prescribed as part of an integrative treatment plan.
- Get quality sleep: Sleep is when your body repairs itself. Establish a regular sleep schedule by creating a restful environment and avoiding stimulants like caffeine and electronic devices before bedtime. If you have trouble sleeping, consider seeking vibro-acoustic insomnia therapy to help you get the deep, restorative sleep your body needs.
- Regular health consultations with a specialist: A yearly check-up with your primary care doctor can give a basic overview of your health, but it’s important to remember that many medical care practices are only focused on basic symptom treatment, vs. supporting vibrant health with personalized medical advice. For optimal insight into your health, it’s important to seek a specialist in Integrative Medicine who understands advanced ways to extend both your lifespan and your healthspan.
About Daniel Monti, M.D.: Dr. Monti is the founder and CEO of the Marcus Institute of Integrative Health, which is part of the first-ever, medical school department of Integrative Medicine & Nutritional Sciences at Thomas Jefferson University, with locations in Philadelphia & Villanova, PA. Dr. Monti’s team of top integrative medicine experts work together to understand the root of a wide range of medical problems people face, and they provide cutting-edge, holistic solutions for treatment and prevention. Their goal is nothing short of extending the number of years patients can thrive in good health.
Learn more about the Marcus Institute or schedule your appointment »
