A growing body of research emphasizes the importance of healthspan over lifespan in achieving true longevity. Instead of merely focusing on the number of years lived, healthcare professionals are advocating for a life filled with vitality, clarity, and independence, especially as individuals age. This perspective is particularly relevant for women navigating midlife and beyond.
According to Dr. Gerti Tashko, an endocrinologist specializing in women’s health, the secret to longevity lies not in supplements or trendy diets but in a consistent commitment to four foundational aspects: sleep, exercise, nutrition, and stress management. “It’s about the quality of life, not just the numbers,” Dr. Tashko said. He emphasizes the need to evaluate happiness and meaningful living rather than simply counting birthdays.
For Dr. Tashko, true longevity encompasses what he calls “the bigger area under the curve,” which represents the portion of life spent in good health and connectedness. He treats women who aspire to maintain high energy levels and mental clarity well into their 70s and 80s. “When I talk with patients, I try to shift the focus from lifespan to healthspan,” he noted. “It’s not the years — it’s the quality of those years.”
Four Pillars of Longevity
Dr. Tashko’s approach revolves around four key pillars. He asserts that sleep often deteriorates first but is also the easiest to improve upon. “Ideally, you should go to bed by 10 p.m., or at the latest 11 p.m.,” he explained. Missing this window can lead to poorer sleep quality, even if the total duration reaches eight hours. Elevated stress hormones, particularly cortisol, can contribute to increased blood pressure and anxiety when sleep quality declines.
Metabolism is another critical aspect defined by Dr. Tashko as how efficiently the body processes energy. He points out that metabolism tends to slow during and after menopause, leading to challenges such as weight gain, elevated cholesterol, and fatigue. “After menopause, metabolism slows, and body weight goes up, which spills over to higher cholesterol and blood pressure,” he stated. He has observed cholesterol levels in women increase by as much as 100 points during this transition.
To combat these challenges, Dr. Tashko advises women to take a proactive approach. “If you maintained your weight in your 30s with 30 minutes of exercise a day, that may not be enough after menopause,” he cautioned. More movement may be necessary to keep pace with natural physiological changes. Strength training, daily walking, and light aerobic activity are essential for preserving lean muscle mass, which in turn helps maintain metabolic rates.
Making Informed Health Choices
Women often seek to distinguish between genuine scientific advice and marketing hype. Dr. Tashko recommends examining the credibility of sources. “Is the person board-certified? Are they referencing clinical trials? The source has to be evidence-based,” he said.
He encourages a focus on proven strategies: regular movement, restorative sleep, balanced nutrition, and effective stress management. When lifestyle adjustments do not yield the desired results, he advocates for more in-depth investigations, including lab tests for hormones and nutrients, to determine whether supplements or medications might be necessary.
For those who feel it may be too late to implement changes, Dr. Tashko offers reassurance. “From my experience, it’s never too late,” he said. “You could be in your 20s, 50s, or 80s — every little bit helps. Within a couple of weeks, you can see meaningful changes, and these changes are cumulative.”
He emphasizes a holistic perspective: “Nothing is in isolation. Cardiovascular health, kidney function, fatty liver disease, sleep apnea, and insulin resistance may seem separate, but they’re all intertwined.” He argues that achieving lasting wellness requires a total commitment that may be challenging initially but eventually becomes a natural part of one’s lifestyle.
“It’s like brushing your teeth,” Dr. Tashko remarked. “At first, you think about it, but then it just becomes what you do. And that’s the real key to living longer — and better.”
Dr. Christina Enzmann, a gynecologist and functional medicine physician, echoes these sentiments. She believes that longevity begins with daily choices, highlighting the significance of cardiometabolic health alongside movement and stress management. Many women in midlife experience common challenges such as fatigue, increased abdominal fat, inflammation, and insomnia, intensified by declining estrogen levels.
Dr. Enzmann characterizes menopause as a “biological inflection point” that can also present an opportunity for transformation. “It’s not that you start getting sick when estrogen goes away,” she clarified. “It’s that everything that’s been underlying starts to show. It’s the time to make changes.”
She noted that approximately 70% of her patients in perimenopause use this period to revamp their routines, concentrating on anti-inflammatory diets, physical activity, stress reduction, and improved sleep quality. Her nutritional philosophy is straightforward: prioritize plant-based foods. “Every plate should be 80% greens and veggies, nuts and seeds,” she advised, while also recommending a reduction in sugar and avoidance of inflammatory foods.
As for muscle maintenance, Dr. Enzmann pointed out that women typically lose about 8% of their muscle mass every ten years after age 30. Muscle is vital for managing excess sugar in the body. She advocates for daily walking, light strength training, and outdoor activities to enhance both metabolic and mental well-being.
Both physicians concur that longevity is not about pursuing numbers or the latest health gadgets. Instead, it centers on maintaining consistent, cumulative habits that safeguard the body’s interconnected systems.
“Women have more control than they think,” Dr. Enzmann concluded. “Genetics are maybe 25%. Everything else is lifestyle.”
The insights from these health experts highlight a vital message: true longevity is attainable through mindful daily choices and a commitment to nurturing one’s overall well-being.
