As our society ages, thanks for medical advances and better understanding of health factors, there is great discussion about lifetime vitality, and not just longevity. Renowned doctor and longevity expert Peter Attia, author of the book “Outlive: The Science and Art of Longevity” stresses the importance of not just living longer (longevity) but living better and healthier (vitality or health span). He argues that the quality of your years matters more than how long you live, and being proactive can prevent chronic diseases of aging.
Increasing longevity and lifespan vitality is ultimately up to you, and it involves a combination of lifestyle, mindset, and environmental factors.
Eat a healthy, balanced diet. We’ve all heard the phrase, you are what you eat. In order to stave off chronic diseases that are signs of aging, it’s important to decrease overall caloric intake but also emphasize whole foods. This means switching to a heavily plant-based diet that is rich in fruits, vegetables, legumes, whole grains, nuts, and seeds. Don’t forget about healthy fats, like olive oil, avocados and fatty fish such as sardines and salmon.
It goes without saying that fried foods, processed meals and copious amounts of alcohol should be kept to a minimum. Same goes for smoking and drug use.
In general, Spain’s mediterranean diet is considered a strong choice for increasing longevity – in fact, the lifespan in Spain is 83.7 years according to the INE – one of the highest worldwide. Just say no to pescaíto and a tinto de Verano from time to time!
Be sure to also maintain a healthy weight. By now you should know that obesity is a major risk factor to diseases that lead to premature death. Measure your body composition in addition to your measurements and weight and aim to stay within the limits for your gender and age.
1. Stay physically active. Doctors recommend 150–300 minutes of moderate aerobic exercise per week, such as walking, swimming, or cycling. Strength training at least twice a week will also improve both muscle mass and bone density – especially important to women as they approach menopause and age. Move every chance you can get, especially if you spend most of the day sitting (did you know this is associated with higher mortality?).
Spain’s climate and access to nature or bike trails mean you have no excuse to stay active!
2. Prioritize good sleep, as poor sleep is linked to chronic conditions like diabetes, obesity and heart disease. Sleep is a superpower when it comes to weight loss and vitality, so aim for 7-9 hours a night.
3. Reduce Stress, a silent killer. While it can be difficult to stay sunny all the time, practicing mindfulness, meditation and deep breathing can lower your chronic stress level and help regulate your immune system. Burnout is not worth it, so don’t wear it like a badge of honor.
4. Stay socially connected and maintain friendships. Technology makes it easier to stay connected but also can lead to isolation, the latter of which has been linked to a shorter lifespan. Building and maintaining ties will help you live longer, better, and with more fulfilment.
5. Schedule regular health screenings to stay on top of preventative care. This means managing any chronic conditions and having regular checks for your blood pressure, cholesterol and cancer screenings. While most healthcare is reactive after a diagnosis, preventative medicine will help you beat what Attia calls the Four Horseman of Chronic Aging: diabetes, cancer, heart disease and dementia.
Of course, aging is inevitable (and a priviledge if you think about it!), and accidents and health issues may arise. When early prevention is not possible, how do you take care of yourself and those who care for you? Aging causes changes in everything from balance and flexibility to cognition, so even those of us who are active are at risk.
If you’re looking for a health insurance add-on that will give you additional peace of mind, look no further than Caser Vitality.
This plan is valid for policy holders between the ages of 55 and 75, and you can choose a comfortable payment plan. Here are the benefits:
Perhaps one of the greatest advantages to Caser Vitality is the dependent coverage. If a loved one must leave their job to care for you, they’ll receive up to 30.000€ in the event of severe or total dependency. Check coverage specifics for additional information on benefits and levels.
6. Keep your brain active. Alzheimer’s and Dementia are on the rise, aprtly because of an aging population. Trying new things and leaning into your interests are paramount: try a new hobby, learn an instrument or work with your hands. Check out online or community courses (they may be free for seniors!), pick up a book of crossword puzzles, write letters to friends or volunteer. This will also help add meaning and purpose to your days (psst! Another way to increase longevity!).
As you can see, lifetime vitality is all connected, and it can start today.
Retirement is a major milestone for many, and it opens to opportunity to have more time for the activities you enjoy or to reinvent yourself. In Spain, most people retire between the ages of 60 and 67.
The key to staying active – socially, physically and mentally – comes down to habit. Build your routines by starting small and staying consistent. Grab a friend and try something they enjoy! Even if you are limited by mobility, there are options for moving and learning. If your end goal is living a rich and healthy life, you don’t need to wait until you retire to start!
My mom died last year unexpectedly of a heart attack – she was 67 and exuberant the day she died, enjoying her grandchildren and finding ways to fill her free time in retirement. Looking back, her premature death was more than likely preventable, had she taken her vitality more seriously, especially considering she had hereditary conditions that made her heart more vulnerable.
Longevity ultimately comes down to the habits you start early and your consistency in keeping those habits. Put down the tablet and walk while you listen to a book. Don’t just call a friend – meet them for a coffee. Spend time unwinding each night to get a good night’s sleep.
I miss my mom every day, but that loss has forced me to also look at my habits and make the small changes today that will allow my kids to have a healthy for version of myself for as long as possible. I read “Outlive” earlier this year as a first step to understanding lifetime vitality and how to achieve it. This quote spoke to me: “The only way to create a better future is to change the way we live now.”