As global life expectancy continues to rise, a new question dominates the discourse on ageing: how can we live not just longer, but healthier lives? While lifespan measures the total years a person lives, health span refers to the portion of life spent in good health, free from chronic diseases and debilitating conditions. With science, nutrition, and lifestyle medicine, the focus on enhancing health span has never been more vital.

Chronic illnesses such as diabetes, cardiovascular diseases, and neurodegenerative disorders often afflict people in the latter part of their lives, reducing their quality of life and placing a strain on families, healthcare systems, and societies.

According to the World Health Organization (WHO), the last 10–15 years of life for many people are marked by significant health challenges. This makes it critical to shift our focus from merely adding years to adding vitality to those years.

By improving health span, individuals can enjoy an extended period of productivity, independence, and joy. From a societal perspective, a healthier population reduces the economic burden of medical care and increases the overall quality of life in communities.

Key pillars of health span:

Nutrition and diet

A nutrient-dense diet rich in fruits, vegetables, whole grains, and lean proteins plays a pivotal role in maintaining good health. Avoiding processed foods, refined sugars, and trans-fats reduces the risk of chronic diseases. Emerging research also highlights the benefits of intermittent fasting and calorie restriction for cellular repair and longevity.

Physical activity

Regular exercise, including strength training, cardio, and flexibility exercises, helps maintain muscle mass, bone density, and cardiovascular health. Even small amounts of daily movement — such as walking, cycling, or yoga — can delay the onset of age-related conditions.

Stress Management

Chronic stress accelerates ageing at the cellular level, increasing susceptibility to illnesses. Practices like meditation, mindfulness, and breathwork have been shown to reduce stress hormones, lower blood pressure, and enhance mental clarity. Journaling, breathwork and meditation are great ways to release stress.

Sleep hygiene

Sleep is often overlooked but is critical for repair and regeneration. Poor sleep patterns are linked to cognitive decline, obesity, and weakened immunity. Prioritising 7–9 hours of quality sleep each night is an investment in long-term health.

Preventive healthcare

Regular medical check-ups, vaccinations, and screenings can catch potential health issues early. Advances in personalised medicine, such as genetic testing, allow individuals to understand their unique risks and take pre-emptive action.

Social connections

A robust social network contributes to emotional well-being and reduces the risk of depression and cognitive decline. Loneliness is as detrimental to health as smoking 15 cigarettes a day.

By prioritising health span, we can create a future where longer lives are truly worth celebrating. Let us aim for a life not just well-lived, but well-enjoyed.

Shazia Omar is a writer and yogini. Subscribe to her channel: YouTube.com/shazzyom.