Health span

Healthspan is a scientific term that describes the period of time in life during which we live free from serious chronic illnesses and impairments. The healthspan is therefore the ability to lead an active and healthy life. In contrast, lifespan refers to the entire lifespan of an individual from birth to death. The distinction between healthspan and lifespan is crucial as it allows us to focus not only on how long we live, but also on how well we live. We give you some background information

Where does the term healthspan come from?

The term "healthspan" was coined to define a research focus that concentrates on improving quality of life by maximizing the years of life spent free from disease and impairment. While life expectancy has increased in recent decades, healthspan has not increased to the same extent. This has led to a growing interest in research aimed at extending healthspan to ensure that people not only live longer, but healthier lives.

The pioneers in this field

There are countless researchers, doctors and millionaires in this field. Here we show you three of the best known:

Peter Attia

Peter Attia is a well-known physician and researcher who specializes in the intersection of nutritional science, metabolic health and longevity. Attia is known for his extensive work on optimizing healthspan through diet, exercise and sleep. In his podcast "The Drive", he regularly provides insights into healthspan research and discusses possible approaches to extending healthspan with famous interviewees such as Andrew Huberman.

Bryan Johnson

Bryan Johnson, an American entrepreneur, has dedicated himself to an extraordinary project he calls "Blueprint", which aims to challenge the ageing process. With a team of over 30 medical, scientific, physiotherapy and nutritional professionals at his side every day, Johnson strives to optimize every aspect of his physical existence.

Johnson starts his day at 5:00 a.m. and incorporates workouts into his routine up to three times a day. He follows a strict vegan diet, drinks olive oil daily and supports his goal of rejuvenation by taking over 100 supplements a day.

As part of the Blueprint program, Johnson scrutinizes and tests every detail of his lifestyle, from diet and sleep patterns to blood values and fitness. By analyzing extensive amounts of data, the researchers involved develop a customized plan that is initially tailored specifically to Johnson, with him serving as the test subject in his own experiment. Johnson describes himself as a "professional rejuvenation athlete" and "the most extensively studied person in the world".

David Sinclair

David Sinclair is a professor of genetics at Harvard Medical School. He is one of the leading researchers in the field of aging and has done groundbreaking work on the role of sirtuins, a family of proteins involved in the aging process and the regulation of health span. Sinclair's research has shown how specific genetic and molecular pathways can be manipulated to extend healthspan and slow aging. His main work revolves around resveratrol, a phytochemical from the red grape, and NAD metabolism.

The Hallmarks of Aging - a molecular basis for healthspan

Scientists from all over the world are dedicated to researching the molecular mechanisms that lead to visible signs of ageing such as wrinkles and declining physical performance in old age. A team led by scientist Carlos López-Otín caused a stir with the publication of a major paper in which they identified nine characteristic features of ageing, known as the "Hallmarks of Aging", were defined. In 2023, these basic hallmarks were expanded to a total of twelve with the addition of three more to enable a deeper understanding of the complex processes that underlie ageing.

With the help of the Hallmarks of Aging, we have a molecular explanation for ageing and can also use this to explain why the health span deviates from the lifespan. Problems in the hallmarks could have an impact on the health span.

How can we extend the health span?

Thanks to our growing understanding, we are able to answer this question better and better. In the western world, non-communicable diseases (NCDs) such as diabetes and cardiovascular diseases are the number one cause of death. The EU estimates that around 80% of all diseases fall into this category.

The good news is that we can do something about it:

Healthy diet

A balanced diet rich in fruits, vegetables, whole grains, healthy fats, such as omega 3, and protein can reduce inflammation, promote cellular health and reduce the risk of chronic disease. Certain diets, such as the Mediterranean diet, have been linked to a longer healthspan.

Physical activity

Regular physical activity can reduce the risk of many chronic diseases, including heart disease, type 2 diabetes, cancer and neurodegenerative disorders. Exercise helps maintain muscle mass, improves cardiovascular health and has a positive effect on mood.

Stress management

Chronic stress can lead to a variety of health problems and shorten healthspan. Techniques such as meditation, yoga, deep breathing exercises and mindfulness practices can help reduce stress.

Sufficient sleep

Good sleep is crucial for the regeneration and repair of cells and helps to maintain cognitive function. It also has a positive influence on the regulation of metabolism and the immune system.

Moderate alcohol consumption and non-smoking

Smoking and excessive alcohol consumption are known to increase the risk of a variety of diseases and shorten the health span.

Calorie restriction and intermittent fasting

Studies have shown that calorie restriction and intermittent fasting can lead to an improvement in healthspan by improving body composition, reducing inflammation and promoting cell regeneration. In particular, it promotes autophagy .

Check-ups and preventive medicine

Regular medical examinations and preventive measures can help to detect and treat illnesses at an early stage before they become serious.

Social ties and community

A strong social network and close relationships with family and friends can improve well-being and are associated with a longer healthspan.

Supplements

Certain dietary supplements have also been shown to extend the health span in animal studies. Research into this is currently still in full swing.

Integrating these methods into everyday life can help to modulate the mechanisms underlying the Hallmarks of Aging and thus significantly extend the health span.

Conclusion

The health span probably describes what many of us wish for. A life without restrictions and without the burden of disease. A lot more research is needed to achieve this goal, but just a little more exercise in everyday life can have a positive effect on healthspan