HealthSpan refers to the number of years we remain healthy and free from disease, whereas Lifespan is the total number of years we live.
While there isn’t a single “one-size-fits-all” plan, several dietary patterns have been associated with increased Lifespan and improved HealthSpan.
THE MEDITERRNEAN DIET –
Emphasizes whole grains, fruits, vegetables, nuts, seeds, olive oil, and moderate consumption of fish and poultry, while limiting red meat and processed foods. The Mediterranean diet is rich in antioxidants, healthy fats, and nutrients believed to contribute to longevity and reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Multiple studies have linked adherence to the Mediterranean diet with a reduced risk of chronic diseases and increased lifespan. For example, a systematic review and meta-analysis published in the BMJ in 2019 and updated in 2022 by PubMed found that greater adherence to the Mediterranean diet was associated with a lower risk of overall mortality, cardiovascular mortality, cancer mortality, and incidence of various chronic diseases.
THE OKINAWAN DIET –
Another example is the Okinawan diet, inspired by the traditional dietary patterns of the inhabitants of Okinawa, Japan, who WERE* known for their exceptional longevity and low rates of age-related diseases. The Okinawan diet is plant-based, focusing on vegetables, fruits, legumes, and whole grains, with small amounts of fish and lean meats. It’s characterized by calorie restriction without malnutrition, as Okinawans traditionally consume fewer calories than the average Japanese diet. They traditionally would follow the 80% rule – eat each meal until you are 80% full.
The Okinawan region is part of the Blue Zones. The Blue Zones are five areas in the world that have longer lifespans and HEALTHSPANS than other areas. All of these areas have diets that emphasize a whole-food, plant-based diet, lower emphasis on meat and other animal proteins, and lower caloric intake.
*Recent studies that have shown that, sadly, since there have been more influences from Western countries in the terms of fast food, meat and other processed foods, the Life/Health Span of Okinawans has become reduced!
INTERMITTENT FASTING AND CALORIE RESTRICTION
There is a growing body of research on the potential benefits of calorie restriction and intermittent fasting for longevity and HealthSpan.
When you are doing intermittent fasting, you are, obviously, taking in food in a shorter amount of time. By doing this, you typically will have a lower calorie intake as well. Studies in animals have shown that calorie restriction can extend lifespan and improve health outcomes by reducing the risk of age-related diseases such as cancer, diabetes, and cardiovascular disease. Additionally, research in humans has suggested that intermittent fasting may have similar benefits, including improvements in metabolic health and markers of aging.
What is VERY important when doing Intermittent Fasting is being very focused on whole foods, high nutrition, no processed foods. You don’t have time to eat non-nutritious foods and your calorie intake is lowered, so you want to make sure that the calories you ARE taking in are all high-nutrition and will benefit your goal.
CONCLUSION
All of these diets share a common emphasis on plant-based foods, such as nuts, grains, legumes, fruits, and vegetables, while limiting processed items, meat, non-nutritive fats, and simple carbohydrates. There is also a focus on limiting calories, eating enough to nourish your body and your health, but not over-eating.
All of these factors are important when considering our HealthSpan!
In the words of Michael Pollan –
“Eat Food, Mostly Plants, and Not Too Much!”
To Life - To Health 