Aging is inevitable, but how we age is increasingly within our control. While much of the conversation around aging focuses on lifespan, a more crucial metric may be healthspan. So, what’s the difference between these two, and how can we work to improve both? More importantly, how many years could we add to our lives—and, just as importantly, to our healthy years—if we eliminated the chronic diseases that most often lead to death? Let’s dive into the details.

What’s the Difference Between Lifespan and Healthspan?

• Lifespan refers to the total number of years a person lives. Thanks to advances in medicine, sanitation, and nutrition, global average lifespans have increased significantly. According to the World Health Organization (WHO), the average global lifespan is around 73 years, but in countries like Japan, it exceeds 84 years.
• Healthspan, however, refers to the number of years lived in good health, free from serious diseases or disabilities. This number is much lower. For instance, while the average American lifespan is about 78.6 years, their healthspan is only around 66 years, meaning that many people spend more than a decade of their lives dealing with significant health issues.

Why Does This Matter?

Adding more years to life is only a part of the story—what matters just as much is how those years are spent. If the last 10 to 15 years of life are marked by chronic illness, reduced mobility, or cognitive decline, the value of an extended lifespan becomes questionable. Increasing healthspan ensures that more of those added years are healthy, active, and enjoyable.

How Eliminating Leading Chronic Diseases Could Add Years to Our Lives

What if we could eliminate the leading chronic diseases that lead to premature death? Heart disease, cancer, diabetes, and respiratory diseases are the top causes of death worldwide. Here’s a look at how many years might be added to our lifespan and healthspan if these were eradicated:

1. Heart Disease

Heart disease is the number one cause of death globally. In the U.S. alone, it accounts for 1 in 4 deaths. A 2018 study published in Circulation estimated that eliminating heart disease could increase average life expectancy by approximately 4.7 years.

2. Cancer

Cancer is the second leading cause of death worldwide. Researchers from the National Cancer Institute estimated that completely eliminating cancer would add around 3.1 years to life expectancy in the U.S.

3. Chronic Respiratory Diseases

Conditions like chronic obstructive pulmonary disease (COPD) and asthma significantly impact healthspan and lifespan. Removing chronic respiratory diseases from the equation could add about 1.5 years to life expectancy.

4. Type 2 Diabetes

Diabetes, especially Type 2, is a leading cause of death and disability worldwide. Individuals with diabetes often suffer from heart disease, kidney damage, and nerve damage, which drastically reduce both healthspan and lifespan. Research suggests that eradicating diabetes could add 0.6 to 2 years to life expectancy, depending on the population studied.

Total Life Extension from Disease Elimination

If we were to eliminate the four major chronic diseases—heart disease, cancer, respiratory disease, and diabetes—the combined effect could increase life expectancy by as much as 10-11 years. More importantly, these extra years would likely be healthier ones, significantly extending healthspan and reducing the years spent in poor health.

Strategies to Increase Both Lifespan and Healthspan

While we may not be able to eliminate chronic diseases entirely just yet, there are several lifestyle changes and habits that can extend both lifespan and healthspan by reducing the risk of developing these diseases. Here are some evidence-backed strategies:

1. Adopt a Whole-Food, Plant-Based Diet

Diet is one of the biggest determinants of both lifespan and healthspan. A study published in The Lancet found that poor diets cause more deaths than any other risk factor, including smoking. Adopting a diet rich in fruits, vegetables, whole grains, nuts, and seeds can significantly reduce the risk of chronic diseases.

• Lifespan Impact: Following a Mediterranean-style or plant-based diet can reduce the risk of heart disease by 30%, potentially adding 5-6 years to life expectancy.
• Healthspan Impact: A nutrient-dense diet promotes cognitive health and physical vitality, reducing the incidence of diseases like dementia and osteoporosis.

2. Engage in Regular Physical Activity

Exercise plays a critical role in maintaining both lifespan and healthspan. A study from The Lancet found that people who engage in 150 minutes of moderate physical activity per week had a 31% lower risk of premature death than those who were inactive.

• Lifespan Impact: Regular exercise has been shown to extend life expectancy by 3-5 years.
• Healthspan Impact: Physical activity reduces the risk of disability and improves mobility, helping people maintain independence in their later years.

3. Get Quality Sleep

Sleep is vital for recovery, brain health, and overall well-being. Chronic sleep deprivation has been linked to a higher risk of heart disease, obesity, and cognitive decline.

• Lifespan Impact: People who get 7-8 hours of sleep per night have a 24% lower risk of early death.
• Healthspan Impact: Proper sleep reduces the risk of dementia and mental health disorders, improving cognitive function as we age.

4. Manage Stress

Chronic stress contributes to a host of health issues, including heart disease, diabetes, and depression. Stress reduction techniques, like mindfulness, meditation, and regular relaxation practices, can lower inflammation and promote longevity.

• Lifespan Impact: Reducing stress has been shown to reduce the risk of heart disease and improve overall life expectancy by 2-3 years.
• Healthspan Impact: Stress management improves mental clarity, emotional well-being, and quality of life in older age.

5. Maintain Strong Social Connections

Social isolation and loneliness are associated with higher mortality rates and cognitive decline. A study in PLOS Medicine revealed that people with strong social relationships had a 50% increased likelihood of survival, independent of age.

• Lifespan Impact: Maintaining close relationships can extend life expectancy by up to 5 years.
• Healthspan Impact: Social engagement helps prevent cognitive decline and promotes mental health, increasing the number of healthy years.

Obstacles to Increasing Lifespan and Healthspan

Despite the progress in medical science and our growing understanding of how to maintain health, there are still significant obstacles to increasing both lifespan and healthspan:

• Lifestyle Choices: Many people struggle to maintain healthy diets, avoid smoking, or engage in regular exercise. Poor lifestyle choices are still the primary drivers of early mortality and poor health.
• Chronic Diseases: Even with advances in medicine, chronic diseases like diabetes, heart disease, and cancer remain prevalent, limiting both lifespan and healthspan.
• Socioeconomic Barriers: Access to healthcare, nutritious food, and safe environments is still limited for many people around the world, reducing their ability to adopt the lifestyle changes necessary for healthy aging.
• Environmental Toxins: Exposure to environmental pollutants and chemicals accelerates aging and increases the risk of chronic diseases, making it harder to extend healthspan.

Taking Control: The Power to Impact Lifespan and Healthspan

While genetics and external factors play a role in aging, the majority of our lifespan and healthspan is determined by lifestyle choices. This means we have significant control over how long and how well we live.

• Proactive Choices: Studies show that adopting just five healthy habits—eating well, exercising, not smoking, limiting alcohol, and maintaining a healthy weight—can extend life expectancy by up to 14 years.
• Small Changes, Big Impact: Even minor changes can have a profound effect. For example, reducing daily sugar intake or incorporating more vegetables into your diet can lower the risk of chronic diseases and boost longevity.
• It’s Never Too Late: The human body has an incredible ability to recover and heal. Research shows that even adopting healthy habits later in life can extend both lifespan and healthspan. Quitting smoking in middle age, for example, can add up to 10 years to life expectancy.

The Path to a Longer, Healthier, and More Vibrant Life

The difference between lifespan and healthspan underscores the importance of not just adding years to life, but adding quality years. By eliminating leading causes of chronic disease, such as heart disease and cancer, we could add over a decade to our lives. However, the power to significantly increase both lifespan and healthspan lies in everyday choices. Through a combination of healthy eating, exercise, stress management, sleep, and social connection, anyone can positively influence how long—and how well—they live. The tools are at your fingertips, and the opportunity to thrive, rather than simply survive, is well within reach.

References:

1. World Health Organization (2021). Life expectancy.
2. Centers for Disease Control and Prevention (2021). Heart disease statistics.
3. National Cancer Institute (2021). Cancer and life expectancy.
4. GBD 2019 Diseases and Injuries Collaborators (2020). Chronic diseases and global life expectancy.
5. Li, Y., et al. (2018). Impact of healthy lifestyle factors on life expectancy in the U.S.
6.  Willett, W.C. et al. (2017). The Mediterranean diet and its impact on lifespan.
7.  Fung, T. et al. (2018). Plant-based diets and longevity.
8.  Mattson, M.P. et al. (2019). Diet and brain health: The role of nutrition in cognitive aging.
9.  Lee, I.M. et al. (2012). Physical activity and mortality: Evidence from large cohort studies.
10.  Colcombe, S. et al. (2004). Physical exercise and cognitive function: A meta-analysis.
11.  Cappuccio, F.P. et al. (2010). Sleep duration and all-cause mortality.
12.  Walker, M. (2017). Sleep’s role in brain health and cognitive function.
13.  Chida, Y. et al. (2008). Stress and mortality: A meta-analysis.
14.  Carlson, L.E. et al. (2015). Mindfulness-based stress reduction and healthspan.
15.  Holt-Lunstad, J. et al. (2010). Social relationships and mortality risk.
16.  Fratiglioni, L. et al. (2000). Influence of social networks on dementia risk.
17. Li, Y. et al. (2018). Impact of healthy lifestyle factors on life expectancy.

Mark J. Kaylor is a passionate advocate for holistic health and natural remedies, with a focus on extending both lifespan and healthspan. As the founder of the Radiant Health Project and host of the Live Longer Podcast, Mark blends in-depth research with traditional wisdom to empower others on their journey to vibrant health. Through his writing and speaking, he shares insights into the transformative power of herbs, nutrition, and lifestyle practices.

Disclaimer: All information and results stated here is for educational and entertainment purposes only. The information mentioned here is not specific medical advice for any individual and is not intended to be used for self-diagnosis or treatment. This content should not substitute medical advice from a health professional. Always consult your health practitioner regarding any health or medical conditions.