What Your Doctor Wishes You Knew About Health Longevity

When I think of health longevity, the first two things that pop into mind are length and life-span. After conversing with Dr. Alison Howard, a primary care physician, my perspective shifted. She explains, “longevity is more so about improving the continuous quality of life, rather than simply reaching an older age.” 

When we get older, we want to feel capable of enjoying our life to the best of our ability, and that’s what the emerging science of longevity is all about. Dr. Howard shows us how to develop better longevity through dissecting four pillars of health: socialization, sleep, nutrition, and movement. 

Before we get into her insights, I’d like to mention Dr. Peter Attia, an important person who’s inspired her modern understanding of longevity. She references him as the “Godfather” of longevity, being he’s one of the most well known and trusted doctors in this section of medicine. 

Dr. Attia works with his team to interpret research about longevity, providing information and assistance for the public. Dr. Howard notices, “the way he approaches longevity is similar to how I was trained in my D.O. program. We both use holistic principles, meaning treatment incorporates all aspects of a person, not just their symptoms.” 

1) Socialization is used for goal attainment. 

Achieving long-term accomplishments doesn’t have to be a one man show. Dr. Howard emphasizes that feeling connected with your doctor is a key factor in reaching health goals. This looks like feeling comfortable around them, and being supported in your health journey. She notes, “in order to find a doctor that you have a trusted relationship with, don’t be afraid to keep looking. The right doctor for you is worth the effort and wait it takes.”

Once the match is made, Dr. Howard encourages treating your doctor as an accountability partner by following up and communicating with them. They are there to see you win and if you have an accountability partner, you’re twice as likely to reach a goal. She notes that staying in communication helps doctors measure progress, and gain clarity as to whether or not their advice and treatment is effective. 

2) Harness sleep as a weapon against stress.

Our restful night sleep does more than just leave us feeling refreshed when we wake up, it acts as the first line of defense for stress management. When the body is on overdrive from chronic stress, it negatively impacts the system, leading to worse health outcomes. 

In deep sleep, the brain activates the glymphatic system, a process of electrical activity that allows fluid (cerebral spinal fluid) to cleanse the brain of neurotoxins, potential harmful chemicals naturally found in the brain, and metabolic waste. This process of detoxification gives you the pleasure of waking up with a “clear mind.” 

Dr. Howard understands that people don’t always have enough time in the day to manage their stress, but we all sleep, and by improving the quality of sleep, the body naturally alleviates stress. 

However, sleep habits don’t change overnight, they take anywhere from months to years to develop. She suggests that the most important aspect of improving sleep quality is to start with one small change. Over time, the minuscule tweaks compound into gradual growth. 

The “small change” could be creating an ambient space for sleep, by dimming lights to signal to your circadian rhythm that it’s time to wind down. It could be incorporating a brief activity at night, like reading, 3 minutes of deep breathing, guided imagery, scheduling “worry” time for other times in the day, or intentional light-hearted scenarios. 

If sleep is a challenge, Dr. Howard recommends talking to a sleep specialist. They will be the most valuable resource for creating good sleep hygiene. 

3) Choose nutrition as empowerment. 

The food we fuel ourselves with directly influences physiological processes, meaning the more healthy we eat, the more healthy we will be in years to come. While we all have different tastes, preferences, and cultural attitudes towards food, there lies a common ground in the opportunity to educate ourselves on what fuels our body properly. 

Dr. Howard’s primary focus for nutrition is helping people understand diet generalizations, given that the foods that are deemed healthy vary between cultures and socioeconomic status. She more so notices that patients misunderstand what is considered healthy vs. unhealthy. 

She notes, “It’s easy for people to think that if chicken is considered healthy, then KFC chicken must be good for me too.” Chicken is innately nutritious, as it’s a complete protein and is low in sodium, fat, and calories. However, having it fried in oil adds an unhealthy factor.

Just because something has a healthy or nutritional element in it, doesn’t mean it’s good for our health. Studies show that ultraprocessed foods have negative health influences, such as increased risk of chronic diseases, nutrient deficiencies, and increased inflammation. Dr. Howard knows that we live in a world of tasty cuisines, and suggests that education and moderation are key factors for health longevity. 

4) Exercise directed towards diversity.

Because Dr. Howard works with geriatric patients, she has a lot of experience in preserving physical health in older populations. She explains that engaging in activities that support balance and strength help keep ourselves feeling good as we age. 

Our bones become weaker as we grow older, and strength based exercises help restore bone health. She notes that swimming and biking are common activities for older people and are good for heart health, but less effective for bone health. The exercise needs to be weight-bearing in order for the bone strength to grow. In other words, the body needs to be pulling its weight against gravity. Some examples of physical activity that are beneficial for bone health are: lifting weights, pilates, yoga, walking, or running. 

Fun Fact from Dr. Howard: Toe grip strength is a major indicator of health because it shows how well you can balance. Massages, calf raises, and walking barefoot are ways to strengthen grip. 

Momentum builds a body that is capable. 

We haven’t advanced to the point of a miracle cure for staying alive forever, but thankfully, the magic potion for longevity happens in the mundane. It's found in the decisions made daily about how we treat our interactions, sleep, food choices, and exercise. Dr. Howard encourages readers to keep making small changes, because eventually they will compound into a life well lived.