Healthspan vs Lifespan
Next year I’m turning 50. I hope to live well into my 80s, but more than that, I want to live well. My goal is to match my healthspan as close to my lifespan as possible. Because what’s the point of adding more years to our life if we’re not adding life to those years? That’s why I am working hard now to set myself up for later. I want to stay strong, fit and independent, right to the end.
That’s my hope and probably the hope of many people. But the data suggests the reality is quite different.
We are now living for longer than we ever have before. In Australia and New Zealand, on average we live until we are 83 years old. However, our healthspan is much less than that.
- Lifespan = the number of years that we live.
- Healthspan = the number of years we live in good health (this means free from chronic disease, disability or significant decline in physical or mental function).
In other words, Lifespan is the quantity of years. Healthspan is the quality of those years.
Here’s what that looks like in real terms, around a decade of life spent in poor health for most people in Australia and New Zealand.
|
Country |
Lifespan |
Healthspan |
Poor Health Years |
% life good health |
% life poor health |
|
NZ |
83 years old |
70 years |
13 |
85% |
15% |
|
AUS |
83 years old |
72 years |
11 |
87% |
13% |
This breaks my heart. For most people, if they retire around age 65, they’ll have just 5–7 years of good health before things start to decline.
You don't 'live' well you just 'die' slower
The growing gap between how long we live and how well we live is largely driven by lifestyle: too much sitting, poor diet, chronic stress, social isolation and lack of sleep. The chronic diseases that shorten healthspan (diabetes, heart disease, dementia) often start decades before symptoms appear.
Three generations, my Dad well into his 70s still very active and healthy.
The statistics are confronting, but they’re not set in stone. The good news is we can absolutely do something about this. We can take our health into our own hands and actively extend our healthspan so we are fit, strong and healthy for much longer. And, it is never too late to start.
So how do we do this?
There are four main factors that have the biggest influence on extending your healthspan.
These are:
- Sleep
- Nutrition
- Movement
- Connection
If you focus on sustainable improvement across these four areas, you can influence your healthspan.
Wholefoods with lots of plants supports your healthspan.
- Prioritise 7–9 hours of quality sleep.
- Maintain a regular rhythm with consistent bed and wake times
- Create a dark, cool, device-free sleep environment.
- Eat mostly wholefoods
- Prioritise plants for fibre & nutrients: vegetables, fruit, legumes, whole grains, nuts, seeds.
- Include quality protein (especially plant-based or lean sources).
- Limit ultra-processed foods, refined sugar and excess saturated fats.
- Support gut health, critical for immunity, mood and managing inflammation.
- Strength training for muscle and bone strength
- Cardiovascular (aerobic) exercise heart health and metabolic function
- Balance and mobility exercises
- Consistency - shorter more often is better than longer occasionally
- Manage stress
- Maintain meaningful social connections
- Have a sense of purpose
- Psychological safety
Me after High Intensity Interval Training, red faced and sweaty!
We can’t control everything about ageing, and being healthy doesn’t guarantee we won’t get sick. But for most of us, we can influence how we age and take steps today that improve our chances of staying healthy and independent for longer.
So what’s one small change you can make this week to support your future self?
How about you start with my Longevity Minestrone? If you’ve read any of the Blue Zones research from explorer and author Dan Buettner, you’ll know that the world’s longest-lived people don’t follow fad diets. They eat simple, wholefood meals, often plant-based, locally grown and shared with others. One of Buettner’s favourite meal examples is the simple minestrone soup: a humble, vegetable-rich dish eaten regularly in several Blue Zones regions. This is my version, regularly made in my household for a simple, hearty and super satisfying meal.
Every small habit you build today is an investment in your future health, vitality and independence. Because how you live now determines how well you’ll live later.
If you’re ready to start building small habits that support your long-term health, download my free Habit Hacker’s Guide or contact me for a chat.
