Doctors Advise: Seven Strategies to Extend "Healthy Lifespan"

•6 min read
Doctors Advise: Seven Strategies to Extend "Healthy Lifespan"

On February 16, the U.S. magazine Fortune published an article titled "Doctors Reveal the Seven Strategies They Use to Achieve a Longer, Healthier Life," authored by Colin Miller. Excerpts from the article are provided below:
Health encompasses all aspects of life, and each person extends their "healthspan"—the average number of years a person lives in good health and able to manage daily activities independently—in unique ways. *Fortune* magazine interviewed seven doctors and researchers who specialize in treating elderly patients to learn about the strategies they’ve adopted to enhance their own "healthspan." Here’s what they shared:
"Reducing chronic stress"
Barbara Bauer, a family physician at The Wexner Medical Center at Ohio State University, notes that managing stress is crucial for extending healthy lifespan, as stress is linked to a higher risk of various diseases, including heart disease, obesity, and hypertension. She shares several strategies to help minimize chronic stress in daily life.
One of them is making sure to take time off and unwind when you’re feeling stressed. She says, “I’ll use up all my annual leave because we need breaks—they’re essential, well-deserved, and our right.” Bauer believes that setting aside dedicated time to rest or relax is crucial— even if it’s just a short getaway close to home. She adds, “I do this every year.”
Bauer also tries reducing her stress levels by practicing forgiveness toward others. She says, "After something happens, getting stuck in stress and dwelling on what others have done to you only affects you—while the other person might not even be impacted at all. So, let it go." She adds that cultivating gratitude can also make a big difference. Bauer notes, "Remind yourself to be thankful for what you already have, what you’ve accomplished, and who you are—and then simply release everything else."
"Eat more plant-based foods"
Multiple studies have shown that a plant-based diet can help reduce the risk of heart disease, diabetes, cancer, and other serious illnesses. This has inspired John Fudim, an associate professor of medicine at the University at Buffalo, SUNY, to incorporate more plant-rich foods into his own diet.
Fudima said, "I consume a significant amount of plant-based foods." He noted that he tries to fill three-quarters of his plate with plants at every meal. "I make a conscious effort to eat as many plant-based foods as possible," he added. Fudima explained that he plans to incorporate a wide variety of vegetables, fruits, nuts, and grains into his diet—and that he’s already stopped eating red meat, since it’s been linked to a higher risk of heart disease, cancer, diabetes, and premature death. "Occasionally, I’ll enjoy poultry during the holidays," he shared, "but I’d probably classify myself more as a semi-vegetarian who prefers fish over meat."
"Adjusting the dietary plan"
Healthy eating is also important to Katherine Lindley, an associate professor at Vanderbilt University Medical Center. For her, that means focusing on consuming plenty of fruits and vegetables, lean proteins like chicken and fish, low-fat dairy products, and whole grains. She says, "Avoiding excessive sugar intake, sugary drinks, and processed foods can significantly benefit your long-term health."
But Lindley will also try tweaking certain ingredients to improve the recipe. She says, "Small, simple changes can make the recipe healthier—like swapping ground beef for ground turkey, using an air fryer instead of deep-frying, or boosting the amount of beans or vegetables in the dish."
"Follow Common Health Practices"
For Alfred Taglia, a professor at the Robert Wood Johnson Medical School, the key to achieving a longer, healthier life is simple. He says: "Don’t smoke, avoid excessive alcohol consumption—or abstain altogether—and eat in moderation by choosing nutritious, unprocessed foods. You’ve probably heard all this before. But most importantly, stay active and make time for regular physical exercise."
Talia also makes it a point to visit his family doctor regularly, ensuring he stays on top of his overall health and catches potential issues like high blood pressure, high cholesterol, and diabetes early—so he can address any emerging problems as soon as possible. He says following these steps means "doing everything you can to maximize your healthy lifespan, allowing you to fully enjoy a long and fulfilling life."
"Exercise every morning"
Bert Mandelbaum is a sports medicine expert and orthopedic surgeon at the Kerlan-Jobe Institute at Cedars-Sinai Medical Center in Los Angeles. He says he makes an effort to stay active every day. "Each morning, I go hiking, running, cycling, or lift weights. Sometimes I even swim. I try to keep myself moving as much as possible."
Mandelbaum says that enjoying exercise is important to him, and he also tries to maintain his lifestyle through physical activity. He adds, "These exercises require strength, balance, and coordination—qualities that are essential for extending a healthy lifespan."
Mandelbaum tried varying her workout routine to target different muscle groups and reduce the risk of injury. "If your knees aren’t strong or your muscles are weak," Mandelbaum explained, "you won’t be able to hike mountains. Your overall strength actually hinges on your weakest link." The study also revealed that switching up exercise routines can help lower the risk of falls—falls being one of the leading causes of disability and death among older adults.
"Prioritize Sleep Quality"
Research shows that restorative sleep plays a crucial role in boosting the immune system and promoting brain health. This is precisely why Linda Ercole, director of the UCLA Longevity Center at the University of California, Los Angeles, prioritizes sleep as a key focus. She emphasizes, "Sleep is incredibly important—we need not only enough sleep duration but also sufficient sleep quality."
Current lifestyle guidelines recommend that most adults get at least 7 hours of sleep each night, but Ercoli notes that everyone’s sleep needs vary slightly. She says, “I aim to get around 8 hours of sleep every night.” To ensure restful sleep, Ercoli explains that she makes a conscious effort to "wind down" before bed, helping to lower stress levels and boosting her chances of enjoying high-quality slumber—before finally climbing into bed.
"Prioritizing interpersonal relationships"
The U.S. Surgeon General recently emphasized the importance of maintaining social connections, noting that it’s an “underestimated” factor that significantly impacts healthy longevity. Research has also shown that actively engaging in social activities can help people live longer, healthier lives.
This is one of the reasons Scott Kaiser places such importance on relationships. Kaiser is a geriatrician at the Pacific Neuroscience Institute of Providence St. John’s Health Center. He says, "If you want to live a healthy, long life, the quality of your relationships may be the most critical factor. That’s why I strive to give relationships the same priority as other key aspects of life, like getting good sleep, eating well, and staying active."
Although Kaiser notes that the work can be "extremely time-consuming and demanding," he still makes time to connect with friends and loved ones when he’s not seeing patients.
He said, "Even the busiest people have spare time. It’s also important to use this downtime to strengthen your social connections." (Compiled by Zhu Jie)
Translated from Reference News

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