Thanks to modern scientific and medical breakthroughs, people today are living longer than ever before. However, living longer isn’t the whole picture.
Your “health span” -- the period of time in which you’re living a healthy life -- is equally important. Unfortunately, health spans aren’t keeping pace with lifespans.
Recent research reveals that the health of those who fall in the Baby Boomer generation have worse health than previous generations did at the same ages, with diabetes, heart disease and other chronic conditions more prevalent. Gen X appears to be heading in the same direction.
This trend is concerning, but that doesn’t mean it’s inevitable. The good news is that making wise choices can do a lot to extend your health span. That’s true whether you’re a Baby Boomer already coping with medical problems, a healthy Gen Zer who hopes to stay that way or somewhere in between.
Gut health matters
One of the most common contributors to chronic illness is inflammation. When your immune system stays in “on” mode for months or years, it creates chronic inflammation, which raises your risk for conditions like cancer, diabetes, heart disease and dementia.
Modern lifestyles tend to fuel that inflammation. Stress, poor sleep, inactivity, and weight gain all play a role. But diet may be the most powerful driver of all. That’s because of its impact on your microbiome -- the community of bacteria and other microorganisms that live in your body.
[Related: 7 ways to improve your gut health naturally]
Your gut bacteria are essential to your health. When you feed them a diet rich in whole foods and fiber, they work in your favor. But if your diet is high in sugar and ultra-processed foods, your gut bacteria start producing substances that increase inflammation.
Key lifestyle areas to prevent chronic disease
Making better lifestyle choices now are key to living a healthier life now and in the future. The six areas below can be integral to improve your health and well-being for the long term.
Nutrition
What you eat has a huge impact on your microbiome and, therefore, your long-term health. These tips can help you to improve gut bacteria:
- Avoid sugar and refined carbohydrates.
- Choose whole, minimally processed foods like fruits, vegetables and whole grains.
- Focus on plant-based, high fiber foods, which will help your gut bacteria produce anti-inflammatory compounds.
- Eat your largest meals earlier in the day. Try to have your final meal of the day around 6 p.m. and fast until 6 a.m. the next day.
Exercise
Regular physical activity reduces inflammation and supports overall health. Aim for:
- 150 minutes of aerobic exercise weekly.
- Strength training at least twice a week.
- Frequent movement throughout the day. Try to break up long sitting periods or try a stand-up desk.
Substance use
Substances like tobacco and alcohol can increase the risk of health problems. Limit or avoid alcohol use and quit smoking.
Sleep
Quality sleep is one of the most important pieces for good health. Attempt to:
- Power down digital devices an hour before bed.
- Aim for 7-9 hours of quality sleep each night.
Stress
In our overstimulated world, stress can easily become chronic. Aim to:
- Explore ways to manage stress that work for you.
- Try mindfulness techniques like deep breathing or yoga-based breathing to help calm your mind and immune system
[Related: The best techniques to help manage stress]
Social connection
Meaningful relationships can improve well-being and reduce the risk of dementia. Try to find ways to build social connections through community events, social groups or volunteering opportunities.
It’s never too late (or too early) to start
The sooner you begin healthy habits, the more likely you are to prevent health problems later in life. The good news is you can begin making healthier lifestyle choices at any time, and within 72 hours of changing your diet, the makeup of your microbiome begins to change for the better.
When it comes to well-being, it’s not just about how long you live, it’s about how well you live. You have all the power to make lifestyle changes and it’s the best thing you can do to maximize your health span.