Young blood transfusions, self-administered CRISPR experiments, cryonics — there seem to be no limits to how far some will go in the pursuit of immortality. While these wild experiments certainly capture headlines, at Tally Health we hone in on a more grounded mission: helping you not only live longer but, more importantly, live healthier for longer. This concept, known as healthspan, is all about maximizing the years you spend in good health, free from chronic age-related disease. After all, what’s the point of living to 100 if you can’t live well?
But just how long can we realistically expect to feel and function at our best as we age, and are there science-backed strategies to enhance healthspan? Let’s explore the latest research to find out.
For additional healthspan support, explore Vitality by Tally Health — a scientist formulated blend of calcium Alpha-Ketoglutarate, quercetin, trans-resveratrol, fisetin, and spermidine designed to promote healthy aging.
What is healthspan?
People around the world are living longer than ever before. In 1900, the average life expectancy at birth was just 32 years (this short life span was largely due to early deaths from infectious diseases). By 2021, that figure had more than doubled to 71 years [1]. While this increase in lifespan is undoubtedly a remarkable achievement, it comes with a significant caveat: research reveals a growing disparity between lifespan (the years we live) and healthspan (the years we live in good health) over the last two decades [2]. The definition of healthspan is the duration of life spent in good health, free from chronic diseases.
On average around the world, the gap between healthspan and lifespan now stands at 9.6 years (the gap is 12.4 years in the United States), with women facing a 2.4-year larger gap than men. This highlights a sobering reality—while women often outlive men, they tend to spend a greater portion of their later years in poor health. The average healthspan has declined over the years, emphasizing the need for lifestyle changes to improve both healthspan and lifespan. Understanding healthspan involves recognizing the period of life during which an individual remains healthy and free from chronic diseases or disabilities.
So, what factors influence healthspan? Studies show that genetics, environmental factors, and lifestyle choices shape both lifespan and healthspan. However, genetics account for less than 10% of the impact on lifespan on a societal level [3]. This means that, for most of us, our environment and lifestyle play the most significant roles in determining how we age, which is good news because it shows that we have more control over our aging process than previously believed.
In fact, extensive research highlights the critical role of diet—specifically, what and how much we eat—in influencing healthspan [4]. By understanding and addressing these factors, we can take meaningful steps toward living not just longer, but healthier lives.
How long can healthspan last?
Living longer is no longer the only goal—living better is. But how long can we realistically expect to enjoy good overall health, optimal cognitive function, and an ideal quality of life? Scientists are exploring the boundaries of healthspan, uncovering ways to maximize the years we feel and function at our best to close the lifespan-healthspan gap. Lifestyle factors like regular exercise, a nutrient-rich diet, quality sleep, and strong social connections can significantly enhance quality of life and delay the onset of age-related diseases [5, 6, 7, 8]. However, evidence for extending healthspan well into our 80s or 90s remains uncertain, and the challenges of accurately measuring whether healthspan can be extended through various interventions persist.
That said, breakthroughs in cellular reprogramming, artificial intelligence, and drug development offer a glimpse into a future where longer healthspan may be achievable through science. Various interventions are being explored to enhance healthspan, including preventative healthcare strategies and interventions that address emotional and mental well-being. For example, senolytic compounds have been shown to clear aging cells in mice, improving tissue function, while epigenetic reprogramming has reversed cellular aging in preclinical studies [9, 10]. Even with these breakthroughs in recent years, aging is complex, and the process isn’t something we can simply halt or reverse. For now, the best strategies for healthy aging remain rooted in what we can control such as healthy lifestyle choices that help us make the most of every year.
Science-backed strategies for healthy aging and improved health span
Many strategies aim to extend lifespan, but the true focus is on improving healthspan by preventing disease, dysfunction, and disability while enhancing overall quality of life. Various factors such as mental health, social connections, and lifestyle choices contribute significantly to enhancing healthspan. Here are some effective ways to improve your healthspan, underscoring the importance of these strategies in maintaining overall health and quality of life as people age:
Adopt a Mediterranean-style diet or an unprocessed diet rich in plant-based foods
The saying “you are what you eat” holds especially true for our healthspan. A recent scientific review reported that the Mediterranean diet—rich in fruits, vegetables, whole foods, whole grains, nuts, and olive oil—has been shown to support healthspan by influencing key molecular pathways like mTOR and AMPK, which are also linked to longevity [11]. Cooking healthy meals, including using olive oil, plays a crucial role in maintaining good cardiovascular health and overall well-being. Research consistently shows that the Mediterranean diet lowers the risk of chronic conditions such as cardiovascular disease, stroke, cancer, and disability [12, 13].
Stay physically active
Regular exercise is one of the most effective ways to enhance your quality of life, vitality, and healthspan [14]. Experts recommend at least 150 minutes of moderate-intensity aerobic exercise per week (about 30 minutes, 5 days a week) or 75 minutes of vigorous aerobic activity weekly. A combination of both is also effective. Meeting these guidelines can significantly lower your risk of chronic diseases and potentially reduce the years spent managing them [15]. Regular exercise also benefits the immune system, reducing the risk of various chronic diseases and improving mental well-being. Strength training also plays a key role. Research suggests that 30-60 minutes of strength training per week offers maximum risk reduction for many diseases [16].
Pressed for time? Even short bursts can make a difference. Studies show that even short one to two-minute bursts of high-intensity activity can reduce the risk of cardiovascular disease and cancer-related mortality [17]. Additionally, activities such as taking a walk, stretching, or engaging in play can contribute significantly to meeting physical activity guidelines, highlighting that even small changes can lead to substantial health benefits over time.
Aim for 7-9 hours of quality sleep nightly
Chronic poor sleep accelerates aging and increases the risk of age-related diseases [18,19]. Research has shown that individuals with healthy sleep habits—measured by factors such as sleep duration, consistency, and lack of daytime sleepiness or snoring—experience a 15% lower risk of shortened healthspan [20].
Health experts report that sleep quality, even more than duration, plays a critical role in enhancing quality of life. A longitudinal study linked better sleep quality to improved well-being, greater life satisfaction, increased happiness, and a deeper sense of purpose [21]. Conversely, sleeping less than 7 hours per night has been associated with a greater risk of chronic conditions like heart disease, stroke, diabetes, and obesity [22]. Although the population is aging, it does not necessarily equate to an increase in health, as many individuals may face chronic diseases despite living longer lives.
One of the most effective ways to improve restorative sleep is maintaining a consistent schedule—going to bed and waking up at the same time each day. In contrast, irregular sleep patterns and delayed bedtimes have been linked to poorer health outcomes [23].
Foster meaningful social connections
Loneliness can have a profound impact on our well-being, affecting everything from sleep quality to physical and mental health. Research shows that social isolation and loneliness increase the risk of dementia in older adults by 27% over nine years and raise the likelihood of early death by up to 26% [24, 25]. While much of the research on social connection highlights its role in prolonging life, strong, positive relationships are also shown to help prevent chronic diseases and enhance a person's healthspan by improving functional ability, mental health, and social connections [26].
Focus on your life’s purpose
Finding and focusing on your life’s purpose may seem like a lofty goal, but research consistently shows its profound impact on health. A strong sense of purpose can delay the onset of conditions like dementia and cardiovascular disease by several years [27, 28]. There is growing interest in understanding how life purpose contributes to healthspan, as it directly relates to living a healthy life free from serious diseases. Of course, life purpose looks different for everyone—it might stem from pursuing a fulfilling career, engaging in creative endeavors, nurturing meaningful relationships, or dedicating time to a cause you care about. Living with clarity of purpose not only enriches your mental well-being but also brings significant physical health benefits for both younger and older adults.
Avoid or minimize alcohol
Alcohol accelerates epigenetic aging and increases the risk of chronic diseases [29]. Research shows that consuming even moderate amounts—8 or more alcoholic beverages per week—raised the risk of coronary heart disease in women by 33-51% [30]. Additionally, drinking over 29 units (roughly 10 glasses of wine) per week has been linked to age-related telomere shortening — the gradual loss of protective caps on DNA, which can speed up aging and increase the risk of age-related diseases [31]. This raises a critical question: could having one disease, such as coronary heart disease, be sufficient to mark the end of one's healthspan? This highlights the subjective nature of health and the complexity of defining healthspan in relation to various diseases.
Focus on preventative care
Taking a proactive approach to your health through preventive measures, such as regular screenings and annual blood tests, is essential for improving your healthspan and reducing the risk of chronic diseases. Routine health screenings enable the early identification of illnesses, often catching them at a stage when they are most treatable [32]. Additionally, early detection and management of conditions like hypertension or diabetes can significantly lower the chances of complications, including heart disease and stroke [33].
Supplements may also provide preventative care to enhance your healthspan. Tally Health's Vitality healthspan supplement was designed to promote healthy aging by inducing autophagy, boosting energy, activating sirtuins, and removing senescent cells.
Enjoy sauna bathing
From boosting cognitive function to improving cardiovascular health, regular sauna use offers a wide range of health benefits. Remarkably, sauna bathing mimics many of the physiological and protective effects of exercise. Emerging research suggests that consistent sauna use may also extend healthspan by reducing both mortality and disease risk [34].
For instance, men who used saunas 2-3 times per week experienced a 27% lower risk of cardiovascular disease, while more frequent use (4-7 times per week) was linked to an impressive 50% reduction in risk [35]. Additionally, frequent sauna users were found to have a 40% lower risk of all-cause mortality compared to infrequent users, highlighting the significant benefit of regular sauna bathing.
What is healthspan?
The definition of healthspan is the duration of life spent in good health, free from chronic diseases.
How long can healthspan last?
Healthspan potential depends on a person's health and lifestyle habits. Scientists are exploring the boundaries of healthspan, uncovering ways to maximize the years we feel and function at our best to close the lifespan-healthspan gap.
How can I improve healthspan?
The best strategies for improving healthspan remain rooted in what we can control such as healthy lifestyle choices that help us make the most of every year. Examples include adopting a Mediterranean-style diet, staying physically active, getting quality sleep, fostering meaningful connections, focusing on your life's purpose, and avoiding or minimizing alcohol.
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CITATIONS
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