The word longevity conjures images of a long life. Most of us understand it also implies an active, healthy one. The modern term healthspan captures this more precisely—it refers to the portion of life during which a person is generally in good health, vital, productive and living fully.
There is no shortage of books, podcasts and now an entire movement called longevity medicine devoted to this topic. But before we talk about what to do, it helps to understand what we are working with: aging itself.
Aging is defined as the progressive accumulation of molecular and cellular damage over time, leading to a gradual decline in function and an increased risk of disease and death according to the World Health Organization. Interestingly, this process is only loosely tied to a person’s age in years. It is neither constant nor is it linear, and its pace varies considerably from person to person. That diversity is shaped by a combination of genetics and the environments we live in and move through—beginning as early as childhood, or even before birth.
This is actually good news. It means we have real influence over how we age.
If the goal is to promote healthy aging, the target is creating a favorable environment at the cellular level. A nutritious, colorful diet rich in vegetables and fruit, regular cardiovascular and resistance exercise, meaningful social connection and cognitive engagement are not just feel-good recommendations. They are foundational, evidence-backed strategies for building what researchers call cellular resilience. These behaviors allow us to avoid disease and re-energize our cells by giving them what they need to function efficiently. The digestive problems, sleep disruptions, memory changes and loss of muscle and bone that many associate with aging may be, at least in part, optional. That word surprises people, but it reflects a genuine shift in how science now understands aging: less as an inevitable decline and more as a process we can meaningfully shape.
In the Younger You BioAge Study, Dr. Kara Fitzgerald noted that certain foods are especially rich in epinutrients—compounds that influence epigenetics, or the way your genes are expressed. These foods may have a measurable impact on biological age by helping cells function in a more youthful, resilient way. The practical good news is that, within this category, choosing just one daily can make this approachable. Half a cup of berries, two cloves of garlic, half a teaspoon of turmeric, half a teaspoon of rosemary or two cups of green tea each qualify. These are not exotic supplements or expensive interventions; they are foods you can find at a local grocery store or farmers market. They may work in part by supporting some of the same cellular repair pathways influenced by caloric restriction, one of the most well-studied longevity interventions in science.
Longevity medicine more broadly focuses on improving mitochondrial function, which refers to your cells’ energy-producing machinery, protecting DNA from cumulative damage, reducing chronic inflammation and supporting a healthy gut microbiome. Something as accessible as vitamin C fits here. It is a water-soluble antioxidant that neutralizes harmful free radicals and helps regenerate vitamin E, another protective molecule. A daily bowl of berries delivers vitamin C, anti-inflammatory polyphenols and epinutrient activity all at once.
Genetics also play a role. Testing is now available for functional genetic variations that affect how efficiently a person produces energy, processes environmental toxins, regulates inflammation and absorbs nutrients. Not everyone needs this level of investigation, but for those who have not responded to lifestyle changes alone, or who carry significant family history of chronic disease, it can provide meaningful direction.
If all of this feels like a lot, start with one small change. Add one of those five foods to your daily routine this month. Protect your sleep. Move your body in a way you enjoy. Healthspan is not about chasing immortality. It is about arriving at each decade with enough energy, clarity and strength to do what matters most to you and the people around you.
Aleksandra Giedwoyn, MD
Heart of Tabor Functional Medicine
heartoftaborfm.com
Editor’s note: Wellness Word is an informational column which is not meant to replace a healthcare professional’s diagnosis, treatment or medication.