Healthspan Explained: How to Add More Healthy Years to Your Life – Everyday Health

Report on Strategies for Enhancing Healthspan in Alignment with Sustainable Development Goals

Enhancing healthspan, the period of life spent in good health, is a critical objective that directly supports the United Nations’ Sustainable Development Goal 3 (SDG 3): Good Health and Well-being. The goal is to reduce the duration of time individuals live with age-related diseases and disabilities, thereby promoting well-being at all ages. Achieving this requires a multi-faceted approach focusing on nutrition, physical activity, psychosocial health, and preventative care. The following strategies align individual health practices with global sustainability targets.

1. Nutritional Interventions for Lifelong Health (SDG 2 & SDG 3)

   Proper nutrition is fundamental to preventing non-communicable diseases (a key target of SDG 3) and ending all forms of malnutrition (SDG 2). A focus on diet quality is essential for maintaining functional independence in later life.

   • Whole Foods Consumption: Prioritizing a diet rich in whole, unprocessed foods is a primary strategy for disease prevention and health promotion.
   • Adequate Protein Intake: To combat age-related muscle loss (sarcopenia) and preserve physical function, older adults should consume sufficient protein. Recommendations suggest an intake of 1.0 to 1.5 grams per kilogram of body weight daily, exceeding the standard dietary allowance to better support the well-being targets of SDG 3.

2. Promoting Physical Activity (SDG 3)

   Regular physical activity is a cornerstone for reducing premature mortality from non-communicable diseases, as outlined in SDG 3.4. Integrating consistent movement into daily life is more critical than extreme, infrequent exercise.

   • Diverse Exercise Modalities: A comprehensive regimen includes aerobic exercise for cardiovascular health, strength training for muscle and bone integrity, and practices like yoga for flexibility and balance.
   • Incremental Activity Increase: Incorporating short bursts of activity, or “exercise snacks,” throughout the day is an effective strategy. Adding even 10 minutes of daily movement, such as walking or gardening, contributes significantly to long-term health outcomes.

3. Strengthening Psychosocial Health and Community Engagement (SDG 3)

   Mental and social well-being are explicitly recognized within SDG 3. Addressing loneliness and mental health challenges is crucial for improving quality of life and reducing the risk of chronic conditions.

   • Fostering Social Connections: Strong social engagement mitigates loneliness, which is a risk factor for heart disease, type 2 diabetes, and dementia. Active community involvement promotes inclusive societies and supports individual well-being.
   • Accessible Mental Health Support: Proactive management of mental health, including seeking therapy or support for anxiety and depression, is linked to a greater healthspan. Stress management is also paramount, as chronic stress accelerates aging processes.

4. Preventative Healthcare and Health System Access (SDG 3)

   Achieving Universal Health Coverage (SDG 3.8) involves ensuring access to quality essential healthcare services. Regular medical checkups are a proactive measure for disease prevention and early detection.

   • Regular Screenings: Consistent monitoring for conditions such as cancer, high blood pressure, and diabetes allows for early intervention, which is more effective and improves health outcomes.
   • Vaccination and Proactive Maintenance: Adherence to recommended vaccination schedules and proactive health maintenance helps prevent illnesses that can diminish quality of life, thereby sustaining health and independence.

5. Prioritizing Restorative Sleep (SDG 3)

   Sleep is a foundational pillar of good health. Chronic sleep deprivation undermines the objectives of SDG 3 by accelerating aging processes and increasing the risk of numerous health conditions.

   • Regulating Circadian Rhythms: Maintaining a consistent sleep schedule, even on non-working days, helps regulate the body’s internal clock, improving sleep quality and overall health.
   • Mitigating Health Risks: Adequate sleep helps reduce oxidative stress, strengthen the immune system, and lower inflammation, thereby decreasing the risk of heart disease, obesity, and other conditions that shorten healthspan.

Analysis of SDGs, Targets, and Indicators

1. Which SDGs are addressed or connected to the issues highlighted in the article?

1. SDG 3: Good Health and Well-being
   • The entire article is centered on promoting a long and healthy life (“healthspan”) by preventing and managing age-related diseases and disabilities. It directly addresses physical and mental health through actionable advice on diet, exercise, sleep, social connection, and preventative healthcare, which are core components of SDG 3.
2. SDG 2: Zero Hunger
   • While not focused on hunger, the article addresses a key aspect of this goal: nutrition. It specifically discusses the nutritional needs of older adults, highlighting the problem of inadequate protein intake and providing dietary recommendations to combat malnutrition and its effects, such as sarcopenia.

2. What specific targets under those SDGs can be identified based on the article’s content?

1. Target 3.4: By 2030, reduce by one-third premature mortality from non-communicable diseases through prevention and treatment and promote mental health and well-being.
   • The article’s recommendations are all preventative measures against non-communicable diseases (NCDs). It mentions that loneliness can increase the risk of heart disease, type 2 diabetes, and dementia. It also advocates for exercise, proper sleep, and regular checkups to screen for cancer, high blood pressure, and high cholesterol. Furthermore, the sections on socializing and seeking mental health support directly address the promotion of mental health and well-being by managing depression, anxiety, and stress.
2. Target 3.8: Achieve universal health coverage, including financial risk protection, access to quality essential health-care services and access to safe, effective, quality and affordable essential medicines and vaccines for all.
   • The section “Get Regular Checkups” implicitly supports this target by emphasizing the importance of accessing essential healthcare services. It highlights the need for regular medical attention, recommended vaccines, and appropriate screenings for diseases. This proactive approach relies on the availability and accessibility of quality healthcare services for prevention and early detection.
3. Target 2.2: By 2030, end all forms of malnutrition… and address the nutritional needs of… older persons.
   • The article directly addresses the nutritional needs of older persons. It points out that “up to a third of older adults don’t eat enough protein” and recommends a specific intake (1 to 1.5 g per kg of body weight) to help them “maintain functional independence” and slow age-related muscle loss. This is a direct response to a specific form of malnutrition in a vulnerable group mentioned in the target.

3. Are there any indicators mentioned or implied in the article that can be used to measure progress towards the identified targets?

1. Indicators for Target 3.4 (NCDs and Mental Health):
   • Prevalence of non-communicable diseases: The article mentions screening for high blood pressure, diabetes, high cholesterol, and cancer. The incidence rates of these conditions can serve as indicators.
   • Prevalence of mental health conditions: The text explicitly links lower levels of depression and anxiety with a greater healthspan, suggesting that the prevalence of these conditions is a key measure.
   • Adherence to physical activity recommendations: The article mentions the recommended “minimum 150 minutes of aerobic exercise and two strength-training sessions per week.” The proportion of the population meeting this guideline is a measurable indicator.
2. Indicators for Target 3.8 (Universal Health Coverage):
   • Coverage of essential health services: The recommendation for regular checkups, screenings, and vaccines implies that the proportion of the population receiving these services is a relevant indicator of health coverage.
3. Indicators for Target 2.2 (Nutrition for Older Persons):
   • Prevalence of malnutrition in older adults: The article states that “up to a third of older adults don’t eat enough protein.” This percentage is a direct indicator of malnutrition within this demographic.
   • Dietary intake levels: The specific recommendation of “1 to 1 ½ g [of protein] per kg of body weight daily” for older adults provides a clear benchmark against which their actual dietary intake can be measured.

4. Summary Table of SDGs, Targets, and Indicators

Source: everydayhealth.com