There’s more to living a long, happy life than just the number of candles on your birthday cake — we also want to take into consideration the quality of those years. While the average national lifespan is increasing thanks to modern advances in technology and improved public health, it’s also important to consider how healthy and well we feel as we age and get into our golden years.

In this article, we’ll discuss the differences between healthspan vs. lifespan, plus explore some practical tips and tricks to help you not only live longer but also live better.

What Is Lifespan?

“Lifespan” refers to the number of years a person lives. Lifespan has increased in the past few decades, thanks in part to improvements in healthcare like advancing medical practices, treatments for infections and illnesses, and surgical innovations. In fact, the United Nations estimated that the average global life expectancy in 2019 was 72.6 years, a huge increase from just 45.7 years in 1950. 

Interestingly, though, the United States has actually seen decreases in life expectancy over the past few years, with some researchers attributing this to declining rates of reduction in cardiovascular mortality. 

What Is Healthspan? 

“Healthspan,” meanwhile, refers to the number of years that a person lives in relatively good health — in other words, the years that they live free from serious illness or chronic diseases. It’s important to consider healthspan along with lifespan because it can be an important indicator of how long people can live independently, move freely, and just enjoy life without having to deal with the burden of long-term medical issues.

Why healthspan matters 

Even though lifespan has increased significantly, healthspan has not increased in the same way. Some researchers have estimated a 9-year gap between the average lifespan and average healthspan, and that people will spend an estimated 1/5th of their life dealing with a serious health issue. In other words, increasing your lifespan and living for a longer number of years does not, unfortunately, necessarily mean that those extra years will be healthy. 

So if you’re looking to improve your longevity, it’s more involved than just extending the number of years you live; it’s also about improving the quality of those years. For example, an 80-year-old who can walk, cook, and live independently has a better health span than an 80-year-old with limited mobility and who is struggling with chronic conditions like diabetes and arthritis.

Boosting Your Healthspan

Fortunately, there are plenty of evidence-based strategies that you can use to improve both your healthspan and your lifespan. 

Eat healthily 

Filling your diet with healthy, nutritious whole foods is a great first step for both maximizing your lifespan and improving your quality of life. A 2023 study suggested that following healthy longevity-associated diet patterns like eating more whole grains, nuts, and fruits, and minimizing consumption of sugar and processed meat was associated with an increased life expectancy of 10.8 -10.4 years.

Not only does a good diet support your metabolic health and manage your weight, but it can also reduce inflammation, all of which are important for long-term wellness and for protecting your body against chronic conditions that can occur later in life and impact your wellness. 

Exercise regularly 

Staying active can play a huge role in improving your lifespan. Benefits range from improved muscle strength, improved metabolism, fighting inflammation, and improving cardiovascular health — all of which can help support your body against common chronic health conditions associated with aging, like cardiovascular disease, diabetes, and sarcopenia. In addition, staying strong and building muscle can help improve your mobility and independence, both of which are important for your quality of life as you age. 

Handgrip: A Surprising Indicator of Longevity

So how can you tell if you’re on the right track for healthy longevity? Besides regular doctor’s visits and health checks, handgrip strength (in other words, how hard you can squeeze something) is proving to be a surprisingly accurate predictor of longevity, strength, and overall health. 

• One study found that weaker grip strength was correlated with an increased risk of death from cardiovascular causes, as well as an increased incidence of stroke. 

• In adolescents, weaker grip strength was associated with insulin resistance and metabolic syndrome.

• Grip strength is used as part of an algorithm that helps diagnose sarcopenia, or muscle wasting, which can be a serious indicator of life quality especially in older adults. 

• Finally, a study found that poor grip strength was linked to higher mortality rates. 

 Because of this, testing your grip strength is a relatively simple, inexpensive, and accurate method for assessing your overall health. Handheld dynamometers like the InGrip can help you comfortably and accurately assess your grip strength and stay on top of your overall health as you age.

Quality Is Equally as Important as Quantity

While living a long life is the goal for many of us, it’s only half the battle. The real victory lies in making sure that you can spend those extra years feeling healthy, mobile, and fulfilled. Through smart nutrition, regular exercise, and paying attention to important health markers like grip strength, you can give yourself the best chance at a long and good life for years to come.

When you’re busy and life’s pressures are pushing at you from all angles, self-care can feel like the very last thing on your list of priorities. All of life’s demands, from work to family and everything in between, can make it easy to neglect your own needs. But finding ways to take care of yourself is more than just a luxury — it’s a necessity! Taking the time to care for yourself can make a huge change in your mental, physical, and emotional health. Here are 10 simple daily habits and self-care routines that can help you better manage life’s many challenges while feeling more balanced and fulfilled.

Why Self-care Matters 

“Self-care” might conjure images of pampering yourself with spa days or shopping sprees, but in reality, it is so much more involved than that. True self-care is all about finding ways to maintain your physical, emotional, and mental well-being, and it can involve a variety of nourishing habits and lifestyle changes, from setting boundaries to getting enough rest. 

Not only does taking the time for self-care feel good in the moment, but it can also go on to support your overall health and happiness even when times are hard! For example, an analysis of several studies found that better self-care practices among patients with heart failure were associated with better quality of life. It can also be a crucial tool during stressful or lonely times — another study found that self-care helped mediate the relationship between stress and well-being during the isolation of the COVID-19 pandemic.

10 Easy Ways to Practice Self-Care

1. Practice deep breathing

   If you’re feeling stressed, anxious, and overwhelmed, deep breathing exercises are an easy and effective self-care habit that you can do just about anywhere, anytime. Breathwork is a practice that involves a variety of intentional breathing techniques, all of which may help regulate the nervous system and promote relaxation. While more research needs to be done, one study found that breathwork interventions in patients with anxiety disorders were associated with significant improvements in anxiety symptoms.If you aren’t sure where to start, here’s one easy way to try breathwork: try inhaling through your nose for four seconds, holding for four seconds, and then exhaling slowly for four seconds. Wait another four seconds, then repeat.

2. Get a good night's sleep

   Another self-care habit that’s basic but often overlooked is making your sleep a priority! Quality sleep is essential for helping your body reset and recover from the long day behind it, but too many of us sacrifice rest in favor of work, socializing, or screen time. Not only does poor sleep leave you feeling groggy and affecting your focus the next day, but it can even negatively impact your physical and mental health when neglected in the long run. If you’re looking to improve your sleep, try instilling easy sleep hygiene practices into your bedtime routine like following a regular sleep schedule, tweaking your bedroom environment for maximum comfort, and setting a limit on your electronic devices at bedtime. These simple changes can help support more restful nights and, subsequently, more energized days to follow.

3. Spend more time outside

   Getting some fresh air and sunshine is one of the kindest things you can do for both your body and your mind. It’s easy in our fast-paced, screen-driven world for many of us to spend most of the day indoors, but spending time in nature has been associated with a wide range of benefits, from better blood pressure and mental health to higher levels of physical activity. Take advantage of the free benefits of going outside by making routine changes like taking your workout outdoors, exploring your local park system, or going for a jog around your neighborhood. Even simple activities like eating lunch on your patio or taking up an outdoor hobby like gardening can help change the pace and give you a mental boost in the midst of your usual busy routine. 

4. Move your body however it feels good

   It’s no secret that regular physical activity can lead to a world of good, both physically and mentally. But even with all its known benefits, many people find it hard to establish a consistent workout routine in their busy schedules. The good news is that even if you don’t have the time to hit a full gym workout, movement of any kind can help. One study found that, when compared to a group of inactive participants, people who worked out about 15 minutes a day had a 14% decreased risk of all-cause mortality and a 3-year longer life expectancy. Even on days that you feel too busy to get a full workout in, aim for at least 30 minutes of any kind of intentional movement. For example, try taking quick walks on your lunch break, doing a quick bike ride around the neighborhood after work, or lifting some light weights during your evening TV time. 

5. Try a social media detox

   With endless notifications, news headlines, and social media content at our fingertips, it’s far too easy to fall into a trap of constant doom-scrolling on our devices. While social media is a great way to stay connected, it can also become a crutch and a significant drain on both your mental health and your time. If you find that you’re spending far too much time and mental energy on social media, making an intentional effort to limit your screen time can help keep you focused on the present. A 2024 systematic review found that “digital detox” interventions were associated with significantly reduced depressive symptoms, though researchers did not see any significant changes in overall mental well-being, stress, or overall life satisfaction. Try setting screen time limits for yourself or designating tech-free hours during your day to wean yourself off of your scrolling habit. Now is also a good time to replace that old habit with more fulfilling activities like journaling, reading books, or experimenting with that new hobby that you’ve been meaning to pick up.

6. Fill your diet with more nutritious whole foods

   Practicing self-care can be as simple as making sure your diet is filled with nutritious fruits, vegetables, whole grains, and protein sources. The foods you eat can directly impact your energy levels, mood, and overall health, making mindful nutrition an essential element of any self-care routine. While making these healthy staples the majority of your diet is preferable, you don’t have to completely overhaul your eating habits overnight to start seeing the changes. If you aren’t ready to make a huge change, just make sure you’re adding on as many healthy foods throughout the day as you can so you can reap the nutritional rewards of vitamin-rich foods.For example, try adding fresh roasted veggies to your pasta dishes, blending nutrient-dense greens into your smoothies, or choosing whole grains like quinoa or brown rice rather than refined options. These small changes can add up over time as you move towards a healthier lifestyle.

7. Make time for a hobby that helps you de-stress

   A study conducted during the COVID-19  pandemic found that people who spent more time gardening saw improvements in depression, anxiety symptoms, and better life satisfaction, and people who practiced woodworking, arts, and crafts also reported increased life satisfaction. Another multi-national study found that having a hobby was associated with better health and fewer depressive symptoms in people 65 years old and over. So if you’re trying to include more self-care in your routine, consider finally trying out those creative hobbies you’ve been thinking about trying out like painting, gardening, or writing. Not only is it fun to make room in your schedule for things you truly enjoy, but it may even make a big difference in your mental health! 

8. Set boundaries

   Learning how to say “no” can be a powerful form of self-care, especially if you often find yourself putting everyone else’s needs over your own. Setting boundaries isn’t being selfish — it helps you protect your time, energy, and mental well-being so that you can show up as your best self in all other areas of your life.If you’re constantly feeling overwhelmed by the demands of others or are dealing with potentially toxic relationships, practice establishing your boundaries by working on saying “no” without guilt or justifying your decisions. Improving your assertiveness can help keep those boundaries consistent in all areas of your life.

9. Spend more time with people you love

   We are social creatures at the end of the day, so spending quality time with your friends, family, and loved ones can make a big difference in your overall well-being. Several studies have found that higher levels of social support can help with depressive symptoms, while loneliness and low social support were associated with depressive symptoms and other mental health issues. Carve some time out of your schedule to spend meaningful time with your loved ones, whether that means catching up with them regularly on the phone or setting weekly dates to be with each other in person. Even short visits can break through the monotony of your usual routine and revitalize your spirits when things are hard.

10. Practice gratitude

    Finally, practicing self-care can be as easy as expressing gratitude and thanks at the end of the day, even during your most stressful times. A meta-analysis of several clinical trials found that patients who practiced gratitude interventions saw better mental health, less depression and anxiety, and greater feelings of gratitude.Practicing gratitude can be as simple as keeping a journal tracking the highlights of your day, sharing the things you are thankful for with a friend or significant other, or even just saying them out loud to yourself. You can even bring others into your practice by telling friends, family, or colleagues how much you appreciate them, bringing light to you and the people who matter to you most. 

You Deserve a Little Self-care!

Prioritizing self-care isn’t selfish — it’s essential! Making small and intentional choices to care for your body, mind, and emotions can help you manage the many stressors that life can throw your way, letting you show up as your best self for the people around you. Establish your self-care routine with little habit changes like eating well, moving more, and being intentional with how you spend your time so that your brain, body, and mind can thrive.

For many, getting a good night’s sleep is a little more complicated than just slipping into bed and turning off the lights. Here’s why getting a good night’s sleep is one of the most important (and overlooked) factors to better health, and how to improve your sleep hygiene for better zzz’s.

Why Good Sleep Is So Important

Better Mental Health and Cognition 

Exhaustion and fatigue are two of the most obvious symptoms of a lack of good sleep, especially when they make you drag all day long. Unfortunately, the issues can be even more serious and longer-term if you have a history of poor sleep. 

For example, take data from the Maastricht Aging Study which examined the sleep habits of adults between 24-82 years old. The researchers here found that poor sleep patterns were associated with faster cognitive decline. Sleep deprivation can also have a very real role in your mental health. Some studies have suggested that acute sleep deprivation may increase anxiety and depression. 

Stronger Immune System 

Your immune system is also affected by poor sleep, which can make you more susceptible to a variety of health issues both minor and long-term. Some researchers suggest that sleep deprivation may be linked to changes in your immune system, sometimes associated with chronic inflammation.

In the short term, inflammation is your immune system’s way of fighting off diseases and illnesses. Unfortunately, high levels of inflammation are also associated with several serious health concerns including heart health, autoimmune conditions, and neurodegenerative issues. 

Better Fitness and Body Composition

In addition to general physical and mental health, getting adequate sleep is also extremely important if you’re trying to improve your fitness. In fact, overlooking your sleep can hold back your progress even if you’re eating a proper diet and going to the gym regularly.

Regulates Appetite and Metabolism

One reason that sleep is so important for keeping you healthy is that it appears to play a direct role in your metabolism. One study found that people who slept less than 7 hours a night tended to have higher average body masses and were more likely to develop obesity than others who were getting better sleep. Specifically, one study cited in the review even concluded that older adults who slept less than 5 hours compared with 7-8 hours increased their risk of obesity by about 40%!  

Some possible explanations involve increased levels of ghrelin and decreased levels of leptin, both of which are hormones that are important for regulating your appetite. These studies also suggest that there may be increased salt retention and inflammation associated with sleep deprivation. Finally, another theory is that sleep deprivation may contribute to decreased insulin sensitivity, altering how your body processes sugar.

Promotes Muscle Growth and Recovery 

Sleep allows your body to rest and recover, which is especially crucial if you’ve been working out hard to try to build muscle. Getting a poor night’s sleep can directly affect hormones like cortisol and growth hormone, which help your body recover from stress and exercise. It can also affect your immune system by increasing proinflammatory cytokines, which can affect your immune system’s ability to help your body repair after exercise.

Improved Athletic Performance

Finally, getting plenty of good-quality sleep can even help you become a better athlete, which may lead to better results in the gym. A 2023 study found that sleep extension and naps were associated with better sleep and athletic performance. This research suggests that athletes who sleep roughly 7 hours a night may benefit from extending their sleep duration by 46-113 minutes. 

How to Improve Your Sleep Hygiene 

If you have a hard time getting a good night’s sleep, you may need to work on improving your sleep hygiene. “Sleep hygiene” involves following healthy practices and habits that promote high-quality sleep. Luckily, working on your sleep hygiene does more than ensure you aren’t tossing and turning all night long. Using a self-administered questionnaire, researchers found that poor sleep hygiene practices were associated with increased sleep problems, daytime sleepiness, and even depression. Some tips for improving your sleep hygiene:  

1. Keep your bedroom dark, quiet, and cool. One of the best ways to encourage a good night’s sleep is to ensure your sleep environment is conducive to rest. Consider investing in blackout curtains to block out unnecessary light and running a sound machine with white noise for soothing background noise. In addition, rooms that are either too hot or too cold can also interrupt your sleep cycle as your body regulates — The Sleep Foundation recommends setting your thermostat somewhere between 65-68 degrees Fahrenheit. 

2. Invest in comfortable bedding. Similarly, you may want to check your mattresses, pillows, and bedding if you find yourself tossing and turning. Look for supportive options that work with your body to give yourself the best chance for adequate rest. If you tend to sleep hot and wake up sweaty and uncomfortable, consider changing your sheets and blankets to moisture-wicking and cooling fabrics like percale cotton or bamboo. 

3. Keep a consistent sleep schedule. Sleep experts agree that consistent sleep schedules are important for your health — and if your schedule doesn’t allow for it during the busy weeknights, you can also “catch up” on sleep during the weekends. Do your best to stick to a regular bedtime every night. If it isn’t always possible, give yourself a chance to sleep longer on the nights that allow for it. 

4. Avoid screen exposure close to bedtime. Exposure to blue light has been found to interrupt circadian rhythms, leading to decreased sleep quality and duration. Instead, try winding down with relaxing activities like reading, writing, or taking a warm bath before bed. 

5. Pay attention to your diet before bedtime. Avoid large meals close to bedtime, along with substances like caffeine and alcohol that can interrupt your sleep. Another good tip: avoid drinking too many liquids right before bed to minimize the number of sleep-interrupting nighttime trips to the bathroom. 

6. Try meditation. Finally, many people find meditation to be a helpful activity both for winding down and managing stress, both of which can play a major role in your ability to sleep better. Mindfulness meditation has been shown to be effective in reducing stress, anxiety, and depression.  While more research is needed, one study found that mindfulness meditation interventions significantly improved sleep quality in adult participants. 

Don't Sleep on Maintaining Good Sleep Hygiene

Overlooked as it sometimes is, getting a good night’s sleep is crucial for any health goal you might have. By adopting better sleeping habits and creating a relaxing environment conducive to rest, you can enjoy deeper and more restorative sleep — and all the many health benefits that come along with it!