According to a recent survey two thirds of Americans would opt for a shorter healthier life over a longer one with health issues. This underscores the growing interest in what is often called “Health Longevity”.  There is no set definition for health longevity.

For most people it means staying healthy for as long as you can. What does that mean? It means being able to do what you want in your day to day life. One way of looking at this is to consider what you want to be able to do in your last decade of life.

• Do you want to be confined to a bed or a wheelchair?

• Do you want to be unable to walk for a mile or more?

• Do you want to be unable to climb 2 or 3 flights of stairs?

• Do you want to be able to lift a modest weight of 15-20 pounds overhead?

• Do you want to be able to get down on the ground to play with grandkids or great grandkids?

• Do you want to be dependent on a handful of medications that all come with their own unwanted effects?

• What about your cognitive capacity?

These are all things to consider about what you want to be able to do physically, mentally, socially in the last 10 years of your life.

The time to start planning for this was long ago but as they say there is no better time to start than today.

Important to Consider

Staying healthy and optimizing your health is a proactive action. It is something you do before you experience symptoms, before you get sick, before you lose the ability to do something you value and love.

Our culture approaches health in a very different way. Our system of healthcare is reactive. While you might go to the doctor for your annual physical, the vast majority of the reasons people see their doctor is because they have lost some aspect of their health.

And, the doctor’s job really isn’t to get you well but rather to manage your problem. Medicine applies medications to the vast majority of health challenges:

• High blood pressure

• Acid reflux

• Arthritis

• Insomnia

• Elevated cholesterol

These are all lifestyle related challenges and the vast majority of them and a long list of other challenges can be improved or resolved with a focus on health rather than illness.

Actions to Consider

This article is meant to stimulate your thought process and not be a definitive answer to health longevity. As you read the rest of this article, allow yourself to think about what you could add to your health habits, what you might want to reduce or eliminate, and how you might research this further.

It is vital to understand that there is nothing you can do to improve your health and vitality that doesn’t need to be repeated on a regular basis. Your body is continually responding to the challenges of life and in order for it to function at its best it must be working well. Anything that helps it work better will need to be repeated regularly.

Some things need to be done daily, some a few times a week, others weekly, and some every few weeks.

The Low Hanging Fruit of Health Longevity

Let’s look at the most researched actions you can take to improve your health longevity:

1. Regular exercise: Engaging in at least 150-300 minutes of moderate to vigorous physical activity per week can significantly extend lifespan and reduce the risk of chronic diseases137. Exercise is considered one of the most important behaviors for improving health and longevity7.

It has been determined that if you don’t exercise and smoke tobacco, starting an exercise routine will give you more benefit than stopping smoking. That’s how beneficial exercise is. As we age we lose muscle mass and this is why people fall, fracture their hips, and have a progressively harder time getting around.

2. Healthy diet: Following eating patterns such as the DASH, MIND, or Mediterranean diets can lower the risk of chronic conditions associated with aging1. A diet rich in plant-based foods, complex carbohydrates, and healthy fats is beneficial4.

It is really challenging to determine what a healthy diet is. We are all different and our families came from different places with different climates and foods. The best thing you can do is eat whole food that is unprocessed.

3. Maintaining a healthy weight: Keeping a healthy body mass index (BMI) between 18.5-24.9 is associated with increased longevity1. You know if you are 20 or 30 or more pounds overweight. This isn’t about getting lean. This is about reducing stress on your internal organs and joints.

4. Not smoking: Smoking is a strong risk factor for numerous diseases and earlier death. Quitting smoking can greatly reduce these risks15. It amazes me when I see a young person smoking cigarettes or vaping. There is nothing beneficial about smoking and you can get nicotine other ways.

5. Moderate alcohol consumption: Limited alcohol intake (up to 1 drink daily for women, 2 for men) may have some health benefits, but this should be discussed with a physician due to potential risks1.  I’m not sure about health benefits of alcohol. I don’t think you are sacrificing any health by not drinking alcohol.

6. Adequate sleep: Getting 7-9 hours of quality sleep per night is vital for good health and longevity10. As more research emerges, nothing is more important to your overall health and wellbeing than quality sleep. You can’t make up for lost sleep on the weekend.

7. Stress management: Practices like meditation may help lower chronic stress levels and potentially slow cellular aging4. This is one that I disagree with. I agree that stress is critical but I don’t think you can manage it. Meditation helps change how you process stress. I prefer to teach people how to breathe properly and how to activate the Vagus Nerve.

8. Social engagement: Frequent social activity has been associated with significantly longer survival10. We are social animals. We crave connection with other human beings.

These lifestyle factors, when adopted by middle age, have been shown to potentially add up to 23-24 years to one’s lifespan5. It’s important to note that even moderate changes towards a healthier lifestyle can have significant positive impacts on longevity5.

A Few Other Strategies

Body Work:

As a chiropractor for more than 35 years I also believe that caring for your physical body and nervous system is a key strategy. Regular chiropractic care helps maintain motion in the spine and pelvis and helps avoid the development and progression of spinal and hip arthritis.

In addition to chiropractic, massage therapy, craniosacral therapy, and acupuncture all support the body.

Hydration:

I was just discussing this with a client the other day. Our bodies are 60% water and the majority of us do not get enough water on a daily basis. I’ve even encountered people who have told me they “don’t like water”. It is scary that we have deviated so far that there are people who have lost the ability to recognize how critical water is.

About Dr. Berkowitz:

Dr. Bill Berkowitz, the founder of Life Chiropractic, has built a reputation as a skilled and grounded chiropractor, dedicated to addressing the core health concerns of his clients. Serving the communities of western Nevada County, Dr. Berkowitz’s approach is grounded in a straightforward philosophy: provide effective solutions to chronic issues like low back pain, headaches, and anxiety, without the fluff.

With years of experience and a deep commitment to patient outcomes, Dr. Berkowitz focuses on foundational chiropractic practices that yield lasting relief. Known for his reliable and diligent approach, he is trusted by locals to deliver care that meets their needs without overselling.

Life Chiropractic: 

Life Chiropractic, founded by Dr. Bill Berkowitz, has become a trusted destination for individuals in western Nevada County seeking relief from chronic pain and other ongoing health challenges. Rooted in reliability and proven techniques, Life Chiropractic emphasizes results without unnecessary complexities, ensuring that each client receives straightforward, effective care.

The practice specializes in foundational chiropractic techniques, focusing on relieving conditions like low back pain, headaches, and anxiety. Life Chiropractic’s patient-first approach prioritizes each individual’s health journey, delivering solutions that are both effective and lasting.

With a reputation for excellence and dependability, Life Chiropractic continues to serve the Grass Valley, Nevada City, Penn Valley, and North Auburn areas. By maintaining a focus on quality care, Dr. Berkowitz and his team have made Life Chiropractic a respected name in the community.

Schedule your first visit here: Schedule Here