Longevity experts share 5 strategies for longer, healthier lives: 'I take all of my vacation days'

According to Dr. Barbara Bawer, taking vacations at least once a year minimises chronic stress in life. (Representational image: Unsplash)

The life expectancy of an average Indian citizen is about 68 years, according to 2022 data, but while there has been an ongoing discussion about our lifespan especially post the Covid pandemic, not much has been published about the health span of Indians. Health span refers to the number of years a person is healthy and free of major chronic disease.

Recently, a study published in JAMA Network Open analyzed data on the gap between health span and life span from 183 World Health Organisation member states and found that Americans had the largest gap of 12.4 years. In the wake of these findings, five US-based researchers and doctors who work with aging patients to learn more about what they do to improve their own health span shared their tips on longevity.

1.) ‘I take all of my vacation days’

Dr Barbara Bawer, a family medicine physician at The Ohio State University Wexner Medical Center, told Forbes that she takes her vacation days seriously. She noted the importance of reducing stress when it comes to longevity, since stress is linked to a higher risk of developing several diseases, including heart disease, obesity, and high blood pressure. One of the ways of trying to minimise chronic stress in her life is to take time off from work.

“I take all of my vacation days,” Dr Bawer told the publication. “We are horrible at this as a country and we need it, deserve it, and are entitled to it. I do this yearly.”

2.) ‘I take relationships very seriously’

Relationships are an important focus area for Dr Scott Kaiser, a geriatrician and director of geriatric cognitive health for the Pacific Neuroscience Institute at Providence Saint John’s Health Center in California. “When you look at healthy longevity, perhaps the most important factor is the quality of our relationships,” he said. “I really try to prioritise relationships as much as other aspects of my life, like getting a good night’s sleep, healthy eating, and exercise.”

3.) 'I try to have as many plants as possible'

Several studies have linked plant-based diets to a lower risk of heart disease, cancer, and other serious health conditions. That's why  John Fudyma, MD, clinical associate professor of medicine and interim chief of the Division of General Internal Medicine in the Jacobs School of Medicine and Biomedical Sciences at the University at Buffalo, sticks to plant-based foods.

“I try to have as many plants as possible,” he told Forbes, adding that he aims to eat a variety of vegetables, fruits, nuts, and grains. Dr Fudyma does not eat red meat but on occasions he does have "poultry for holidays".

4.) 'Every morning, I hike and run, bike, or lift weights'

Dr. Bert Mandelbaum, sports medicine specialist and orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles and author of The Win Within: Capturing Your Victorious Spirit, likes to exercise daily. “Every morning, I hike and run, bike, or lift weights,” he told the publication. “These exercises require strength, balance, and coordination. You have to have it all for health span.”

5.) 'I try to get around eight hours of sleep a night'

For  Linda Ercoli, PhD, interim director for the UCLA Longevity Center, a restorative sleep is crucial for her health span. “Sleep is so important. It has to be enough sleep and enough good-quality sleep," she told Forbes. “I try to get around eight hours of sleep a night."