HealthSpan Your Choice
Why Your HealthSpan Matters
You’re living longer—but are you living better?
HealthSpan is the number of years you live in good health—free from chronic disease or disability. Unlike lifespan, which counts years, HealthSpan measures quality. And that quality is in your hands. Your HealthSpan—the years you live in good health—doesn’t happen by chance. It takes a clear, personal plan and the confidence to advocate for what you need. Start by defining your priorities: Do you want to stay active, mentally sharp, independent, and socially connected? Build your plan around daily habits that support those goals—nutrition, movement, sleep, stress management, and social engagement.
But planning isn’t enough. You also need to speak up—with your doctors, your caregivers, and even your loved ones. Ask questions. Get second opinions. Bring notes to appointments. Know your medications. Track symptoms. If something doesn’t feel right, don’t settle for vague answers. You are the expert on your own body and mind.
Self-advocacy is not about confrontation; it’s about participation. It means knowing your rights, your values, and your voice. It means preparing for future decisions—like advance care planning and long-term support—before they become urgent.
A HealthSpan plan rooted in self-advocacy empowers you to age on your terms. It helps you protect your independence, your dignity, and your well-being. The earlier you start, the more control you’ll have over the quality of your years ahead.
What matters most to you—and how will you protect it?
This guide teaches you how to ADVOCATE for your health—your mobility, memory, and independence. No matter where you’re starting from, small steps can lead to big change.
The Four Pillars of HealthSpan
| Pillar | Goal | Key Action |
| Movement | Stay strong and mobile | Move 10 minutes for every hour you’re awake |
| Nutrition | Fuel your body | Eat Mediterranean-style, control sugar intake |
| Sleep & Stress | Restore your system | Prioritize deep sleep, reduce worry |
| Brain Health | Protect cognition | Stay mentally and socially active |
🔍 People over 65 who walk 30 minutes/day and eat plant-rich diets reduce dementia risk by up to 45%.
You Are the CEO of Your Health
You are not just a patient. You are the CEO of your own health. Your choices, questions, and voice matter.
Start asking:
- “What are my choices?”
- “What are long-term solutions?”
- “How will this improve my HealthSpan?”
💡 Advocate for yourself:
- Bring a written list of questions to appointments.
- Record your visits (it’s your legal right).
- Replay recordings to confirm your understanding.
- Learn how to be your personal ADVOCATE.
Your Health Checklist:
Learn to document and understand the following information. It is crucial in self-advocacy.
✅ Blood pressure, cholesterol, glucose
✅ Fall risk and balance screening
✅ Medication review (including supplements)
✅ Vision, hearing, and dental checks
✅ Cognitive baseline screen
🧠 Understanding what this information means is key to your advocacy.
Daily Movement = Lifelong Mobility
- 🦵 Maintains independence
- 🧠 Boosts brain health
- ❤️ Supports heart and joint function
- 😀 Improves mood and energy
- ⏳ Slows aging
🧠 Physical activity lowers fall risk by 30% and supports brain function.
Nutrition That Nourishes You
Every bite tells your body what to do: heal, thrive, or decline.
Choose Anti-Inflammatory Foods:
✔ Leafy greens, berries, olive oil, fatty fish
✔ Whole grains, nuts, legumes
❌ Avoid processed meats, sugar, fried foods, read labels for HIDDEN UNHEALTHY additives
Hydration & Protein:
- 💧 Drink 1 oz of water per 2 lbs of body weight
- 🍗 0.68g of protein per lb of body weight (50–60g/day minimum)
Your Balanced Plate:
🥗 ½ Fruits and vegetables
🥩 ¼ Lean protein
🍠 ¼ Whole grains
🧠 Protein-rich diets reduce muscle loss and cognitive decline by 40%.
Dementia Awareness: What You Can Do Today
Early Detection of Dementia: Knowledge Is Power
Early detection of dementia allows for better planning, access to treatments, and support. Recognizing signs like memory loss, confusion, or personality changes can lead to a timely diagnosis. This empowers individuals and families to make informed decisions, explore care options, and maintain quality of life longer. Early action matters.
Dementia includes diseases that affect memory, thinking, and social function.
Alzheimer’s is the most common, accounting for 60–80% of cases.
Dementia is not an inevitable part of aging. Many choices you make today can reduce risk.
Take Action—ADVOCATE:
✅ Monitor and treat hearing loss
✅ Control blood pressure and cholesterol
✅ Manage weight, avoid prediabetes/diabetes
✅ Stay socially engaged—avoid isolation
✅ Prioritize deep sleep (no electronics in bedroom)
✅ Keep your brain active—challenge yourself daily
Actions That Lower Dementia Risk
One of the easier to learn is to start to do as much as you can with your non-dominant hand. Keep your “good” hand in your pocket or belt
| Action | Impact |
| Daily walking | Boosts blood flow to brain |
| Treating hearing loss | Reduces isolation, cognitive decline |
| Learning new skills | Builds brain resilience |
| Mediterranean diet | Slows brain aging |
| Restful sleep | Clears brain toxins |
| Social interaction | Enhances memory and mood |
🖐 Use your non-dominant hand often—it activates underused brain areas.
Cognitive Fitness: Train Your Brain
🧠 Keep your mind strong by mixing it up:
- 🧩 Puzzles, word games, and cards
- 📚 Read aloud or discuss articles
- 🎶 Listen to meaningful music
- 👥 Join clubs or take a class
- 📱 Use apps like Lumosity, BrainHQ, Wordscapes
💬 Staying mentally engaged cuts cognitive decline risk by 30%.
Risk Reduction:
- Be physically active
- Follow a healthy diet (MIND DIET /Mediterranean food PLAN)
- Stay mentally and socially engaged
- Control chronic conditions (BP, diabetes)
Know the Signs:
- Repetitive Questions
- Memory loss disrupting daily life
- Confusion with time/place
- Problems with words or tasks
- Visual/spatial difficulties
- Following verbal ques
Early detection leads to better planning and care.
Caring for the Caregiver
Caregivers are the silent backbone of healthy aging—providing support, comfort, and continuity of care. But too often, their own well-being is overlooked. To sustain the vital role they play, caregivers need consistent support, respect, and rest. Emotional burnout, isolation, and physical exhaustion are real risks that can shorten their HealthSpan.
Caring for the caregiver means sharing the load, offering respite, listening without judgment, and encouraging their own health checkups and self-care. Whether they are a spouse, child, friend, or hired professional, their health matters, too.
When caregivers are supported, everyone benefits. Care becomes more compassionate, stable, and safe. We must normalize asking how the caregiver is doing—and mean it. Their care is essential, and so is caring for them. If you care for someone with dementia, your health matterstoo. Two out of 3 caregivers die first
If you care for someone with dementia, your health matters too.
Watch for Burnout:
| Sign | What to Watch For |
| Emotional exhaustion | Sadness, irritability |
| Physical fatigue | Sleep issues, aches |
| Social withdrawal | Avoiding calls, isolation |
| Loss of personal time | Skipping meals, hobbies |
Caregiver Self-Care Plan:
✅ Take breaks—even 10 minutes
✅ Say yes to help
✅ Join support groups
✅ Use respite care
💛 Your health supports your loved one’s well-being.
Advocating in the Healthcare System
Don’t wait—be your own voice. Self-advocacy is essential for you to maintain better health and well-being. As healthcare systems grow more complex, you must actively communicate their needs, preferences, and concerns to ensure they receive appropriate care. Advocating for yourself helps you make informed decisions about treatments, medications, and lifestyle choices that enhance longevity and quality of life =HEALTHSPAN. It also empowers you to seek second opinions, clarify medical instructions, and demand respectful treatment from providers. By voicing your needs, you can prevent misdiagnoses, avoid unnecessary procedures, and access preventive care. Additionally, self-advocacy fosters independence, confidence, and a proactive approach to your HEALTHSPAN and that knowledge and assertiveness, will assisit you to navigate healthcare challenges more effectively, leading to improved outcomes and greater dignity.
Tips:
- Record doctor visits and review with someone who can explain the lingo
- Ask for a 30-day supply when starting new meds
- Track all medications, including supplements with a Pharmisist
- Develop a Healthcare Power of Attorney, Living Will, and Advance Directive
Your Health Advocate Checklist
Ask your doctor:
- Fill out a Pre Appointment questionnaire (www.scclhs.com) before EVERY visit
- What are my treatment options, risks, and benefits?
- Are all of my medications still necessary?
- What can I do to stay independent?
- If my health changes, what decisions will I or my family face?
- Are you saying there’s nothing else to be done today to support my treatment plan?
📱 Keep a picture of your current meds on your phone
📋 Highlight recent symptoms and questions before appointments
Staying Connected: Social Health Is Health
Social ties lower your risk of depression, disease, and even death. Social health is a crucial aspect of overall well-being, emphasizing the importance of staying connected with others. Strong social ties reduce stress, boost mental health, and enhance resilience against illness. Meaningful interactions foster a sense of belonging, improving emotional stability and self-esteem. For seniors, maintaining relationships combats loneliness and supports cognitive function. Social engagement also encourages physical activity, healthier habits, and access to support networks in times of need. Whether through family, friends, or community activities, nurturing connections promotes a happier, healthier life. Prioritizing social health strengthens both emotional and physical well-being, leading to a more fulfilling and enriched existence.
Build Your Connection Circle:
👨👩👧 Family or chosen family
👩⚕️ Healthcare team
💬 Neighbors and friends
🎨 Clubs or hobbies
📱 FaceTime, Zoom,
🔗 Strong connections lower risk of early death by 50%.
Tech That Supports Your Health
Directions for Preparing a Vial of Life Packet
The Vial of Life is a simple and potentially life-saving tool for emergencies. It provides first responders with essential medical and legal information in any emergency. Complete the VOL form. Call 1-888-724-1200 to order your 2 Red Stickers. Then begin to compile the following information.
1. Prepare the Documents
Gather the following essential documents:
- HCPOA (Health Care Power of Attorney)
- Clearly stipulate who can make healthcare decisions on your behalf.
- Living Will
- Your preferences for medical treatments in case you cannot speak for yourself.
- Put a copy in your glove compartment
- Medications List
- A detailed list of all your current medications, including:
- Drug names, dosages, and frequency.
- Any CBD use
- Allergies or adverse reactions to medications.
- A detailed list of all your current medications, including:
- Insurance Information
- A copy of your insurance front and back.
3. Secure and Store
Place the packet in a large white envelope labeled clearly with the same title.
- Place a Vial of Life sticker or write a note on your front door.
- Place the second sticker to mark clearly the location of the packet
5. Keep It Updated
- Review and update the documents regularly, especially after any medical or legal change.
One Red Sticker goes on your front door. Second Red stickers goes onto the packet you have prepared. This ensures first responders have immediate access to vital information, to provide emergency staff to provide you with the best care possible in an emergency.
Don’t fear technology—learn to use it.
| Tool | What It Does |
| Apple Watch | 911 ACCESS RECORDING ALL VISITS |
| Medisafe App | Medication reminders |
| MyChart/Portals | Lab results, messages to doctor |
| Zoom/FaceTime | Talk to grandkids or MDs |
💻 Older adults who use tech for connection report lower depression.
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