Recent discussions among health professionals indicate a significant shift in how longevity is viewed. The emphasis is increasingly on healthspan rather than lifespan, prioritizing the quality of life alongside the total number of years lived. This perspective is particularly relevant for women navigating midlife challenges.
According to Dr. Gerti Tashko, an endocrinologist specializing in women’s health, achieving true longevity involves more than adhering to the latest diet or supplement trend. It centers on consistent investments in four essential areas: sleep, movement, nutrition, and stress management. Dr. Tashko emphasizes the importance of happiness and meaningful living over merely counting birthdays. He refers to this concept as “the bigger area under the curve,” which represents a life lived with health, purpose, and connection.
In his practice, Dr. Tashko focuses on empowering women to maintain their energy, clarity, and strength into their 70s and 80s. He encourages patients to shift their attention from lifespan to healthspan, stating, “It’s not the years — it’s the quality of those years.” He insists that sleep is often the first aspect to decline but is also the easiest to rectify. “Ideally, you should go to bed by 10 p.m., the latest 11 p.m.,” he advises. Missing this window can degrade sleep quality, leading to elevated stress hormones such as cortisol, which can increase blood pressure, insulin resistance, and anxiety.
Dr. Tashko explains metabolism in straightforward terms: it is how efficiently the body processes energy. He notes that as metabolism tends to slow down during and after menopause, women may experience weight gain, increased cholesterol levels, and fatigue. He has witnessed significant changes in some patients, with cholesterol levels rising by as much as 100 points. “I have a much deeper appreciation now of what that means physically, mentally, emotionally,” he adds.
To counteract these effects, he advises a proactive approach towards health. For women who maintained their weight in their 30s with 30 minutes of daily exercise, he suggests that they may need to increase their activity levels as they age. Strength training, daily walking, and light aerobic exercises preserve lean muscle mass, which in turn helps maintain a higher metabolism.
Many women seek guidance on distinguishing scientific facts from popular health claims. Dr. Tashko encourages them to verify the credibility of their sources, asking, “Is the person board-certified? Are they referencing clinical trials?” He underscores the importance of evidence-based practices, such as regular movement, restorative sleep, balanced nutrition, and effective stress management.
While lifestyle changes address over 90% of health issues, Dr. Tashko does not shy away from further investigation when necessary. If patients do not see adequate results, he orders detailed laboratory tests to check hormones, nutrients, and inflammatory markers. Together with his patients, he evaluates whether to introduce supplements or medications.
Even for those who feel it is too late to initiate changes, Dr. Tashko reassures them. “From my experience, it’s never too late,” he states. “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.”
A holistic view of health is essential, according to Dr. Tashko. He asserts that various health issues, such as cardiovascular problems, kidney disease, and insulin resistance, are interconnected. “There are no quick fixes. It’s total commitment to wellness,” he explains, likening the process to brushing one’s teeth: initially a conscious effort that eventually becomes a natural habit.
Echoing these sentiments, Dr. Christina Enzmann, a gynecologist and functional medicine physician, emphasizes that daily choices significantly influence longevity. She highlights the importance of cardiometabolic health and regular movement, particularly for women experiencing midlife challenges, including fatigue and insomnia exacerbated by declining estrogen levels.
Dr. Enzmann refers to menopause as a “biological inflection point” that also presents an opportunity for transformation. “It’s not that you start getting sick when estrogen goes away,” she clarifies. “It’s that everything that’s been underlying starts to show.” Approximately 70% of her patients in perimenopause take this time to overhaul their routines, focusing on anti-inflammatory foods, regular exercise, and stress reduction.
Her nutritional philosophy is straightforward: fill plates primarily with plants. “Every plate should be 80% greens and vegetables, nuts, and seeds,” she asserts. Eliminating sugars and inflammatory foods contributes to better health outcomes, as whole meals serve as vital “information for your cells,” signaling the body to activate beneficial genes.
Both Dr. Tashko and Dr. Enzmann believe that longevity is not about pursuing flashy trends or gadgets; it is about cultivating steady, cumulative habits that support the body’s interconnected systems. “Women have more control than they think,” Dr. Enzmann notes. “Genetics are maybe 25%. Everything else is lifestyle.”
As discussions on longevity evolve, the focus on quality of life as a cornerstone of healthspan continues to gain traction. The insights from these professionals provide a roadmap for individuals seeking to enhance their well-being and vitality throughout their lives.
