We’re living longer than ever before—but are we living better?
Thanks to medical advancements and lifestyle shifts, the average lifespan has increased more than our great-grandparents ever imagined.
But there’s a catch: we’re spending more of those extra years in poor health. And for women, that reality hits even harder.
Lifespan vs. Healthspan: What’s the Difference?
Let’s break it down:
- Lifespan is the number of years we live.
- Healthspan is the number of those years we’re actually healthy.
In other words? Quantity vs. quality.
According to the World Health Organization, the average global gap between lifespan and healthspan is nearly 10 years. In the U.S., it’s worse: 12.4 years. And for women, the gap is even bigger. We’re looking at spending 13.7 years—more than a decade—in declining health, often battling chronic conditions like osteoporosis, heart disease, and cognitive decline.
Can We Control Our Healthspan?
Some health influencers would have us believe that our healthspan is entirely within our control. Even with genetic predispositions, they argue that our lifestyle choices and mindset influence how our genes express themselves.
And yes—many factors that support longevity are well-known: smart exercise, a nutritious diet, quality sleep, and caring for our mental health.
But this narrative overlooks major systemic barriers—food insecurity, limited access to wellness education or preventive care, biased public policy, social norms, and inequities that disproportionately affect women and marginalized communities.
The Gender Health Paradox: Why Women Suffer More
Here’s the kicker: Women live around six years longer than men—but we suffer more. It’s called the gender and health paradox.
The reasons for this are layered—hormonal shifts, caregiving responsibilities (for both our kids and our parents), healthcare inequities, and socio-economic barriers all play a role.
The Economist’s Health Inclusivity Index points out that women, especially older ones, face compounded disadvantages. Caregiving, work interruptions, and less access to preventative care leave many of us navigating aging with fewer resources and more strain.
And don’t forget: In 2023, the U.S. dropped from 27th to 43rd in the global gender parity rankings based on four main areas—work, education, health, and political leadership.
4 Longevity Habits That Support Healthspan
Aging is a complex and multidimensional topic. Even so, there are some research-backed longevity habits that can help put more life in our years. Let’s touch on a few of them.
1. Nourish Your Body with Protein-Rich Foods
There’s no magic-bullet diet, but whole, nutrient-dense foods that provide adequate macronutrients and micronutrients support long-term health.
For older adults, protein becomes especially important. Research shows that increased protein intake can help offset sarcopenia (age-related muscle loss) and the decline in physical performance that often comes with age. It’s not just about staying strong—it’s about maintaining independence and reducing fall risk.
You don’t need to count every gram, but do aim to include high-quality protein with every meal: think beans, fish, yogurt, eggs, and lean meats.
2. Prioritize Strength Training
Both cardio and strength training are essential to a long, healthy life. Most people are already aware that aerobic exercise boosts heart and vascular health, mood, and endurance—all essential. The rising piece for many women is strength training.
Strength training is the unsung hero of healthy aging—especially for women. I even wrote a whole blog post just listing the benefits. And check out this post too.
Why? Because building and maintaining muscle isn’t just about aesthetics—it’s about function, bone density, and disease prevention. Strength training reduces the risk of cardiovascular death in women by up to 30%, according to recent studies. While we should aim for 3-4 sessions per week, even one makes a measurable difference.
Yet fewer than 20% of women strength train consistently—often due to intimidation, misinformation, or outdated cultural norms. Let’s change that.
Start small. Lift something heavy. And reclaim your strength.
3. Community: The Underrated Longevity Tool
Strong relationships are a longevity superpower. According to Dr. Robert Waldinger, director of Harvard’s 80+ year Study of Adult Development, “the people who stayed healthiest and lived longest were the people who had the strongest connections to others.”
Yet more than 1 in 5 Americans report feeling lonely. And loneliness isn’t just emotionally painful—it’s biologically harmful, linked to everything from heart disease to dementia.
Connection doesn’t have to be complicated. Schedule a walk with a neighbor. Join a book club or volunteer group. Try something new—gardening, dance, painting, hiking—and do it with others. Community is medicine.
4. Change How You Think About Aging
Here’s a mind-blowing concept: how we think about aging can literally change how we age.
“The single most important factor in determining longevity— more important than gender, income, social background, loneliness or functional health— is how people think about and approach the idea of old age.” ~ Dr. Becca Levy
Yale researcher Dr. Becca Levy followed hundreds of people over age fifty in a small Ohio town for two decades. She found that people who held positive beliefs about aging lived an average of 7.5 years longer. They also had better heart health, lower rates of depression and Alzheimer’s, and bounced back faster from illness. MRI studies even show that people who mentally identify themselves as younger than their chronological age have more gray matter in their brains.
Your beliefs about aging don’t just shape your attitude—they shape your biology.
So ditch the anti-aging BS. Think of aging as an evolution and a gift.
Let’s Rewrite the Narrative on Women and Aging
What if aging wasn’t something to dread—but a chance to grow stronger?
We can shift the story by focusing on what actually moves the healthspan needle:
- Prioritizing protein and balanced nutrition
- Regular strength training and cardiovascular exercise
- Being in community
- Challenging ageist thoughts and cultural expectations
- Advocating for inclusive health research and care
It’s Not Just the Years in Your Life—It’s the Life in Your Years
We can’t control everything about how we age. But we can influence more than we think.
Let’s stop settling for more years in poor health—and start demanding the resources, habits, and narratives that help us thrive.
Because healthy aging isn’t just about avoiding disease—it’s about protecting our independence, embracing our vitality, and living on our own terms. Year after year.
And that starts now.
Here’s to living longer and stronger—because we deserve both. —Karin
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References:
Garmany, A., & Terzic, A. (2024, December 11). Global Healthspan-Lifespan Gaps Among 183 World Health Organization Member States. JAMA Network Open. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2827753
Gulati, M. et al. (2024, March 11). Strength training linked to reduced cardiovascular mortality in women. NPR. https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease
Michael, E., & Stucke, A. (2024, March 11). From lifespan to healthspan for all: Closing the gap between healthy ageing, women’s health and broader inclusivity. Economist Impact. https://impact.economist.com/perspectives/health/lifespan-healthspan-all-closing-gap-between-healthy-ageing-womens-health-and-broader-inclusivity
Public Health, Washington University in St. Louis. (n.d.). Healthspan is more important than lifespan—so why don’t more people know about it? https://publichealth.wustl.edu/heatlhspan-is-more-important-than-lifespan-so-why-dont-more-people-know-about-it/
Rowe, J. W., & Mayo Clinic. (n.d.). Navigating the Gender and Health Paradox: Longevity, Healthspan and Perceptions of Aging. Mayo Clinic Press. https://mcpress.mayoclinic.org/research-innovation/navigating-the-gender-and-health-paradox-longevity-healthspan-and-perceptions-of-aging/
Tully-Wilson, C. (2021). Self-perceptions of aging: A systematic review of longitudinal studies. Psychology and Aging, 36(7), 773–789. https://pubmed.ncbi.nlm.nih.gov/34498894/
Velaithan, V. (2024). The Association of Self-Perception of Aging and Quality of Life in Older Adults: A Systematic Review. The Gerontologist, 64(4). https://academic.oup.com/gerontologist/article/64/4/gnad041/7111206
Wickramasinghe, K. (2020). From lifespan to healthspan: The role of nutrition in healthy ageing. Journal of Nutritional Science, 9, e33. https://pmc.ncbi.nlm.nih.gov/articles/PMC7550962/
World Economic Forum. (2023, June 20). The U.S. drops to 43rd in global gender parity ranking. NBC News. https://www.nbcnews.com/news/us-ranks-43rd-gender-parity-index-year-sliding-16-slots-last-year-rcna90189
Columbia University Mailman School of Public Health. (2022, September 22). How Does What We Eat Affect Our Healthspan and Longevity? It’s a Complex Dynamic System. https://www.publichealth.columbia.edu/news/how-does-what-we-eat-affect-our-healthspan-longevity-its-complex-dynamic-system
Wall Street Journal. (n.d.). Your Healthspan Is as Important as Your Lifespan—and It’s Declining. https://www.wsj.com/health/wellness/americans-unhealthy-chronic-disease-3f35c9f5
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