In the pursuit of longevity, many people focus on lifespan—the total number of years they live. But a more meaningful measure of well-being is HealthSpan—the number of years lived in good health, free from chronic disease, disability, and cognitive decline.

What is the Difference? Lifespan is the quantity of life. It refers to the number of years from birth to death. Healthspan is the quality of life. It measures how many of those years are spent feeling good physically, emotionally, and mentally. Globally, the average lifespan has increased significantly more than doubling from 30 years in 1800 to over 73 years today. Unfortunately, our health span has not kept pace. On average, people spend the last 10–12 years of their lives in poor health. Imagine two individuals-The first lives to 88 but spends the last 20 years battling chronic illness. The second lives to 82 but remains active and disease-free until the very end. The second person had a longer HealthSpan, and a better quality of life. The good news is that up to 80% of your HealthSpan is within your control through lifestyle choices. Here are six science-backed strategies to help you live not just longer, but better:

Eat for Longevity – Adopt a Mediterranean-style diet rich in fish, vegetables, fruits, whole grains, legumes, nuts, and healthy fats like olive oil. Limit processed or fast foods, added sugars, and refined carbs to reduce inflammation and metabolic dysfunction. Practice time-restricted eating to increase your metabolism and reduce insulin resistance.

Move Your Body Regularly – Aim for 150 minutes (about 5 hours) of moderate aerobic activity per week (e.g., walking, kayaking, cycling, rowing, skiing) and 2-3 sessions of strength training. Aerobic exercise boosts heart and lung health, which improves VO₂ max (a key longevity marker), and supports metabolic function. Physical activity improves cardiovascular health, insulin sensitivity, and mental well-being. Strength training preserves muscle mass, improves bone density, and reduces the risk of falls and frailty as you age

Prioritize Sleep -Get 7–9 hours of quality sleep each night. Poor sleep is linked to obesity, diabetes, and cognitive decline. Maintain a consistent sleep schedule and avoid screens for at least 1 hour before bed.

Manage Stress – Chronic stress increases cortisol, which can impair immune function, lead to chronic illness, diminish memory, and accelerate aging. Practice mindfulness, heart centered breathing, meditation, yoga, move your body, or spend time in nature to reduce stress levels.

Monitor Your Health – Routine screenings for blood pressure, cholesterol, glucose, vitamin D3, liver enzymes, metabolites, inflammatory markers, and cancer markers can catch issues early. Consider tracking your heart rate variability (HRV), which is a key factor in resilience. Greater resilience equates to greater HealthSpan.

Understand Your Genetics – Genetics account for about 20% of your lifespan. The rest is shaped by your environment and habits. Improve your daily habits, and over time you will activate genes for improving your HealthSpan.

By focusing on ways to improve your HealthSpan, you can prevent or minimize chronic illness and disease. A well-lived life is not necessarily about living longer but living your best life each day regardless of your chronological age. Remember, it is never too late to make a Shift in Health.

Dr. Wendy Henrichs of Timber Land Chiropractic provides comprehensive chiropractic and wellness lifestyle care. Dr. Wendy Henrichs is a Board-Certified Chiropractic Pediatrician and Nutrition Counselor. Timber Land Chiropractic is at 1 E. Courtney Street in Rhinelander. For more information, call 715-362- 4852 or visit www.timberlandchiropractic.com Instagram @drwendyhenrichs, LinkedIn, and Facebook