People today are living longer lives than our ancestors did, on average, thanks to scientific and medical advances. But it’s not just lifespan that matters. Your “healthspan”—the period of time in which you’re living a healthy life—is equally important. Unfortunately, modern healthspans aren’t where they could be.
Recent research shows that members of the Baby Boomer generation have worse health than previous generations did at the same ages—diabetes, heart disease and other chronic illnesses are more common. Research also suggests that the next oldest generation, Gen X, is following in their parents’ footsteps of poor health.
It's a worrisome trend, but it doesn’t have to be the end of the story. The good news is that your choices can do a lot to extend your healthspan. 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.
Healthy Gut Bacteria Is Essential
Most chronic illnesses have a common culprit: inflammation. Chronic inflammation occurs when your immune system stays activated for months or years. That long-term inflammation increases the risk of diseases throughout the body, including cancer, diabetes, heart disease and dementia.
Unfortunately, our modern lifestyles are a perfect recipe for inflammation. Factors like stress, poor sleep, lack of exercise and obesity all contribute to the inflammatory process. But diet is one of the biggest influencers of inflammation. To understand why, we have to look to the microbiome, the community of bacteria and other microorganisms living in your body.
The friendly bacteria in your gut play a key role in overall health. Gut bacteria are at their best on a diet of whole foods and high fiber. When fed a high-sugar, ultra-processed diet, those bacteria produce by-products that increase chronic inflammation.
Want to increase healthspan? Improving your gut health is a good place to start.
Tips For Preventing Chronic Disease
To live a healthier life now and in the future, lifestyle choices are key. These six areas make a big difference to health and well-being.
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1. Nutrition
Eating well is the most important thing you can do for your microbiome. For a diet that’s good for you and your gut bacteria, follow these pointers:
- Avoid sugar and refined carbohydrates.
- Eat whole foods (like fruits, vegetables and whole grains) and limit processed foods.
- Eat mostly plant-based foods, with lots of fiber. (Bacteria rely on fiber to produce short-chain fatty acids that are critical for reducing inflammation.)
- Eat a large breakfast and lunch, and a lighter dinner. Ideally, you should stop eating by around 6:00 in the evening, and fast until 6:00 the next morning.
2. Exercise
Build physical activity into your daily habits. Increase movement throughout the day, taking breaks from sitting for long stretches. (Better yet, get a stand-up desk!) Aim to get at least 150 minutes of exercise each week, including aerobic exercise and strength training.
3. Substance use
Substances like alcohol and tobacco can increase the risk of health problems, including cancer and heart disease. Quit smoking (tobacco or marijuana) and avoid or limit the amount of alcohol you consume.
4. Sleep
Sleep is critical for good health. Turn off digital devices at least an hour before you head to bed and try to get seven to nine hours of quality sleep each night.
5. Stress
Most of us get overstimulated in our fast-paced, high-tech world. Find tools and strategies to help you manage stress. A regular practice of deep breathing or yoga breathing can also help calm your mind and your immune system.
6. Social connection
Strong relationships help to improve well-being and reduce the risk of dementia. Look for ways to build social connections through community groups or volunteering
The earlier you adopt healthier habits, the better the odds of preventing health problems later in life. But you can benefit from making healthier lifestyle choices at any age—the makeup of your microbiome starts to change just 72 hours after changing your diet.
When it comes to living the good life, it’s about quality as much as quantity. Lifestyle changes are the best thing you can do to maximize your healthspan.
Dr. M. Elizabeth Swenor leads the functional and lifestyle medicine team at Henry Ford Health. She sees patients at Henry Ford Medical Center in Bloomfield Township. Learn more about Dr. Swenor and read her articles here.
