What does that really mean?
It’s about our healthspan vs our lifespan.
Lifespan is the maximum number of years that an individual will live to, making it unique for everyone.
Life expectancy is the average age an individual can expect to live. It’s been increasing by 2.2yrs every decade since the 1800’s.
In the UK as of 2019 it stands at 79.8 for a male and 83 for a female. An increase from 2000 when it was 75.5 and 80.1 years.
Our healthspan currently stands at 69.6 for men and 70.6 for women.
So that’s on average 11.3 years when we can expect to not be in good health at the end of our lives.
Have we become conditioned to expect that at the end of our lives we will be in a state of ill health and disease that makes the last of our days, difficult and unenjoyable.
Beset by problems such as CVD, diabetes, musculoskeletal issues, mental disorders, neurological disorders and sensory disorders taking a dosset box full of medications.
Are there things we can do earlier on in life to extend those years of good health and minimise the possibility of serious conditions that may affect our mobility, cognitive ability and overall sense of self.
Surely, we all want to live in good health as long as possible so we can enjoy our families, hobbies and retirements doing all the things that we always planned to do. We don’t want to be limited by the inevitable decline that we have become accustomed to.
There is a huge amount of ageism that feeds into this. Images and messaging in the media are all around us, suggesting to us that once you are 50+ that you are over the hill and not to expect much of life anymore.
Imagery of having fun times and living fulfilling lives all seem to be for the young. If you are 50+ advertising is often geared at offering you health insurance or mobility aids, comfortable easy clothes and furniture.
They are missing a huge trick though! As those over 50 are most likely to be those who actually have disposable income.
We also need to be mindful of our own self-talk.
What is our own attitude to ageing.
How do we feel about it ourselves. It’s not really something that we discuss as a nation. But we should be thinking not only of retiring but how do we want our own personal health and lifestyle to be in that period of our lives and how are we going to ensure that we have good health. It is not a given and we need to recognise that if we want to live into old age healthy, fit and able then we actually have to work towards that.
A natural part of ageing is that our body and minds will start to decline but there are many ways to extend our natural health spans.
What are some of the key modifiable risk factors that we can take action on as early as possible, addressing the following are important predictors of possible ill health later on in life:
Smoking
Depression
Social Isolation
Physical activity
What of those could you make a difference too with minimal effort at an earlier stage in your life?
Ageing isn’t all about genes, approx. 20 to 30% is genetic the rest is environmental factors such as stress, having a purpose, diet, weight and physical activity.
Attitudes and perceptions have an impact on ageing and decline, it can become a self-fulfilling prophecy.
Having a positive attitude towards ageing has a large impact on how we manage through old age. It is a privilege to reach into our later years, not everyone does. We should celebrate it and be proud of it.
The following markers are good indications of how we are doing and should be monitored regularly throughout our later years:
Cholesterol panel – predictor of CVD
Waist to hip ratio – a good measure for obesity (more informative than BMI)
CRP – levels of inflammation within the body
Resting heart rate – predictor of high bp
Hba1c - predictor of diabetes
The blue zones are also a good indicator of what is important for a healthy long life.
The main findings from the blue zones indicate that it is not one specific thing but a combination of things that constitute what contributes towards a healthier old age.
Their diet is 95% plant based. Rich in legumes, whole grains, vegetables and nuts, all of which can help reduce the risk of death.
They all seemed to follow a version of the 80% rule of calorie intake and fasting. Caloric restriction and not eating late at night are common in Blue Zones. Both can significantly reduce risk factors for certain diseases and prolong healthy life.
They all practised alcohol in moderation. People in some Blue Zones drink one to two glasses of red wine per day, which may help prevent heart disease and reduce the risk of death.
Exercise is built into their daily lives through gardening, walking, cooking and other daily chores.
Their attitude to sleep. A number of studies have found that not getting enough sleep, or getting too much sleep, can significantly increase the risk of death, including from heart disease or stroke. A large analysis of 35 studies found that seven hours was the optimal sleep duration. In the Blue Zones, people tend not to go to sleep, wake up or go to work at set hours. They just sleep as much as their body tells them to.
Blue Zones are typically religious communities. A number of studies have shown that being religious is associated with a lower risk of death. This might be due to increased social support and reduced rates of depression.
People in Blue Zones also tend to have a life purpose. This is associated with a reduced risk of death, possibly through psychological well-being.
In many of the Blue Zones, multi-generational living is common. Studies have shown that grandparents who look after and live with their grandchildren have a lower risk of death.
A strong social network can have a positive effect on your health. Decreased rates of depression and loneliness. Studies have shown that loneliness can decrease life expectancy.
The Blue Zone regions are home to some of the oldest and healthiest people in the world. Although their lifestyles differ across the different regions, they mostly eat a plant-based diet, exercise regularly, drink moderate amounts of alcohol, get enough sleep and have good spiritual, family and social networks. Each of these lifestyle factors has been shown to be associated with a longer life. By incorporating them into your lifestyle, it may be possible for you to add a few more healthy years to your life.
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