Writing Portfolio
Healthspan: The Key to a Longer, Healthier Life
Rosamond Salazar, BSN RN MAN
It used to be that following healthy practices or a fitness routine was passable for a person to be considered healthy. However in the last few decades, there has been growing emphasis toward extending one’s healthy lifespan and it has gained significant popularity. Increasing healthy lifespan - "healthspan" - maintaining a longer period of good health—rather than simply prolonging life at the expense of enduring prolonged illness or declining quality of life.
While the focus was once primarily on extending lifespan (the total number of years lived), the conversation has shifted toward improving the quality of those years. This change is emerging as the global health community begins grappling with the public health challenges posed by aging populations. While the slow process of healthcare reform, pension, and caregiving systems grinds on - the global community was prompted to investigate and mitigate an immense future dilemma. How can individuals live longer but maximize those years in good health, minimizing the time spent suffering from illness and disability throughout people’s timelines? Dr. James Fries, a professor of medicine at Stanford University first used the term healthspan in his 1980 paper titled "Aging, Natural Death, and the Compression of Morbidity". He proposed that improvements in health care, lifestyle, and preventive measures could compress the suffering from illness and disability into the very end of life, thus increasing the proportion of life spent in good health.
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Contributing to the healthspan research, other pivotal studies such as the Blue Zones research, the Harvard Study of Adult Development, and the Framingham Heart Study, all emphasize lifestyle factors that contribute to healthier aging, in addition research into caloric restriction (CALERIE), sirtuins, and telomeres has highlighted how metabolic and genetic factors influence longevity and disease prevention. These findings further supported the drive to prioritizing a longer, disease-free period of life with improved quality. The general consensus is for the adoption of sustainable changes in fitness, lifestyle changes, and preventive healthcare that support cardiovascular health, strength, flexibility, and balance. Ultimately - it boils down to a good balance of exercise (walking and resistance training), nutrition, hydration, sleep and stress management.
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Walking is considered the simplest and most effective exercise for longevity. It is one of the most accessible and sustainable forms of exercise for people of all ages and has been consistently shown to improve cardiovascular health, reduce the risk of chronic diseases, and increase longevity. It is generally accepted that a daily brisk walk (as little as 30 minutes a day) can lower blood pressure, boost metabolism, and improve mood. It can significantly reduce the risk of heart disease and stroke, and enhance cognitive function. In addition, walking also strengthens bones and muscles without putting excessive strain on joints, making it an ideal exercise for individuals at any fitness level and for all age groups. Research also backs that walking outdoors provides health benefits by reducing mental stress, and anxiety. Ultimately, walking supports both physical and mental well-being, contributing to a higher quality of life while people are young continuing to their end of life.
Another critical component of healthspan is resistance training, which helps build and maintain muscle mass. As the human body ages, muscle mass decreases and leads to a higher risk of fall, fracture, and loss of independence which have increased rates in the older population. Resistance training, from weightlifting, bodyweight exercises, and the use of resistance bands can help combat this expected decline by promoting muscle growth and bone density. Incorporating resistance training in fitness routines can improve mobility, enhance balance, and increase flexibility, all essential aspects in maintaining independence in later years. According to research, people who engage in regular resistance training experience a lower risk of developing age-related conditions such as osteoporosis, sarcopenia (muscle loss), and arthritis. In addition, strength training boosts metabolism, aids in weight management, and supports healthy blood sugar levels, making it a powerful tool in preventing chronic conditions like diabetes.
In addition to incorporating longevity-focused fitness routines like walking and resistance training into daily life, nutrition and hydration are the next major areas that can impact vitality. A balanced, nutrient-rich diet plays a critical role in improving healthspan by providing the body with essential vitamins, minerals, and macronutrients necessary for optimal functioning. A healthy diet is identified as being composed of whole, nutrient-rich foods, focusing on fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats with a moderate amount of protein, minimal red meat and sweets. One particular diet identified as most healthy is the Mediterranean diet which is attributed to unusually high numbers people living longer, healthier lives compared to the global average. The diet is also complimented by regular physical activity, social eating in addition to the mindful, balanced meals.
Alongside this, proper hydration and maintaining a healthy weight contributes to preventing chronic diseases, while adequate sleep and stress management are vital for both physical and mental recovery. The identification of the Blue Zones correlated longevity with communities that fostered social connections, mind-stimulating activities, as well as mind-and-mood management techniques that include meditation. Lastly, preventive healthcare, such as regular screenings for early disease detection, quitting smoking and limiting alcohol consumption are key lifestyle changes that further reduce the risk of developing life-shortening conditions.
In conclusion, the pursuit of prolonging life has evolved into a broader goal of achieving a healthier, more vibrant life throughout the aging process, compressing illness and disability into the very end of life and increasing the proportion of life spent in good health. By adopting sustainable fitness practices such as walking and resistance training, maintaining a nutrient-rich diet like the Mediterranean diet, staying properly hydrated, and prioritizing sleep and stress management, individuals can significantly enhance their physical and mental well-being. Moreover, fostering social connections, engaging in mind-stimulating activities, and adhering to preventive healthcare measures further contribute to a life lived in good health. Ultimately, healthspan is about adding years to life, but also adding life to those years, enabling people to live with vitality, purpose, and independence well into old age. Longevity and healthspan fitness isn't about extreme diets, workouts or quick fixes - it's about embracing a healthy diet, sustainable exercises and having a mental well-being that nourishes the body and mind for the long haul.
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The Timeless Formula for Success:
Self-Mastery Through the Ages
Rosamond Salazar, BSN RN MAN
Self-mastery is a crucial factor in achieving success - whether personal, professional, or societal. It enables individuals to harness strengths, overcome challenges, and sustain a long-term process that involves continued growth and resilience which can result in varying forms and levels of success. We go back in time to peek into how two people who lived 2 centuries apart - how Leonardo Davinci and Benjamin Franklin utilized self-mastery to bring them enduring success despite having modest beginnings. In modern times, Oprah Winfrey has also demonstrated self-mastery by taking control and having personal accountability resulting in her success and growth.
Self-mastery transcends time, culture, and profession. Successful historical figures gained control over their thoughts, emotions, and actions to align with their personal goals and values, then harnessed qualities such as perseverance, resilience, and growth to achieve exceptional successes during their times. In the 16th Century, Leonardo da Vinci demonstrated self-mastery to fully realize his potential while in the 18th Century Benjamin Franklin exemplified his self-mastery as he adapted to challenges. In the modern times, Oprah Winfrey utilized self-mastery to attain enduring accomplishments in her field.
Born in the 16th century, Leonardo da Vinci had humble beginnings - having been born in a small town of Florence, Italy in 1452, as an illegitimate son of a respected notary, and a peasant woman. Due to his illegitimate status, he did not receive formal education which limited his early opportunities; however, his father arranged for him to apprentice with a Florentine artist and craftsman. His apprenticeship exposed him to a range of disciplines, including painting, sculpture, mechanics, and drafting, which opened up his multifaceted interests. Unlike many of his contemporaries who specialized and got comfortable in one field, Leonardo’s relentless self-education, coupled with discipline to apply his insights in new ways, allowed him to create masterpieces and detailed studies in diverse areas such as anatomy, engineering, and natural sciences. His achievements are all the more remarkable given his modest background and rural upbringing to become one of the most celebrated figures of the Renaissance. His ability to master such a wide range of disciplines despite societal limitations is a testament to his dedication to self-mastery that resulted in an insatiable thirst for lifelong learning that spanned art, science, anatomy, and engineering. His extraordinary achievements were the result of his practice of self-mastery - characterized by his relentless curiosity, disciplined study habits, and commitment to lifelong self-improvement. Da Vinci was known to constantly push himself to explore beyond boundaries, dedicating hours to meticulous observation and experimentation as evidenced by his extensive notes and sketches. Da Vinci wrote that "Learning never exhausts the mind" which highlights his belief about the endless nature of the intellectual journey - that the process of learning, absorbing knowledge, and experimenting with new ideas is not a tiresome task but a stimulating and energizing odyssey in itself.
Two centuries later, Benjamin Franklin was born and like da VInci, utilized self-mastery and went on to become a founding father and global icon. He was born in 1706 in Boston as the 15th of 17 children to a poor candle maker. He had limited formal education and ran away to apprentice with his brother, a printer in Philadelphia when he was 17. His self-mastery and drive to improve himself is evident in his commitment to self-improvement by devoting himself into learning everything he could in the printing industry. Benjamin Franklin wrote his 13 Virtues at the age of 20 when he created a list as he sought to improve himself and achieve moral perfection - focusing on one virtue each week while tracking his progress. This disciplined approach to personal growth laid the foundation for his lifelong commitment to self-mastery and success. When he was 23, he purchased The Pennsylvania Gazette and turned it into a highly successful newspaper and further on publishing “Poor Richard’s Almanack”. In his 30’s he founded Philadelphia's first volunteer fire department and helped establish the American Philosophical Society to promote scientific and intellectual exchange and in his 40s, retired from printing to focus on scientific research and innovation - proving that lightning is electricity and invented the lightning rod. From his 50s onwards, Franklin’s ability to harness his intellect and maintain resilience through challenges underscored how self-mastery fueled his impactful statesmanship and leadership - he served as a colonial representative to England, he participated in drafting the Declaration of Independence, he secured the alliance with France during the American Revolution, negotiated the Treaty of Paris to end the war, and contributed significantly to the Constitutional Convention when he was 81. These successes resulted from his self-mastery - his disciplined commitment to continuous learning, strategic thinking and diplomacy that enabled him to work around complex political landscapes.
Oprah Winfrey stands as an extraordinary example of transformation, rising from poverty and adversity to becoming an influential media mogul and philanthropist. Born in 1954 in rural Mississippi to a teenage single mother, she faced significant hardships during her childhood, economic struggle and personal trauma which she set behind her while pursuing an early passion for speaking and storytelling. Through perseverance and an unwavering belief in her potential, she transitioned from local to national fame as the host of The Oprah Winfrey Show which changed the landscape of television and solidified her place as a powerful female voice in media. Central to Oprah’s success has been her self-mastery, characterized by resilience and emotional intelligence as she faced numerous professional obstacles as she rose to prominence. Oprah however used difficult experiences to fuel her growth, maintaining keen awareness of her emotions and using these to her advantage. Her commitment to self-mastery can be seen in her personal development that includes practices like meditation, reading, and surrounding herself with inspiring individuals. Her dedication to empowering others is an extension of her self-mastery - as she shares her journey and insights, she magnifies her success and inspires millions to pursue their own growth and transformation by cultivating inner strength and clarity. Oprah’s impact on the media industry is unparalleled by her revolutionizing daytime television with her show that turned it into a platform which blended entertainment with meaningful conversations on self-improvement, social issues, and personal stories. She further expanded by launching a magazine, creating her own network and award-winning films. In addition, she established a Leadership Academy for Girls in South Africa which showcased her commitment to empowering future generations. Oprah is a clear testament to how self-mastery can bring on profound success that can impact others to seek self-empowerment and create positive change in their own lives.
Across different eras, self-mastery has proven to be the foundation for exceptional individuals like Leonardo da Vinci, Benjamin Franklin, and Oprah Winfrey. Lifelong learning, discipline, structured improvement, adaptability and resilience fueled each of these individuals to success. Their life stories and achievement affirm that self-mastery’s universal themes are timeless keys to achievement. So what can we learn from these prominent figures? By applying the principles of self-mastery in everyday life we can craft our unique lives to serve as a springboard for unique achievements. Applying self-mastery begins with setting clear, meaningful personal goals that can provide direction and purpose, guiding daily actions. In addition, self-reflection is crucial since it allows for identifying general direction of approach, assessing progress, identifying strengths, and recognizing areas for improvement. Our focus should be on continuous growth that can be achieved by learning new skills, expanding knowledge and interests, and setting challenges for oneself which are opportunities to develop resilience and adaptability. It will also help to view obstacles as chances to build character, to transform setbacks into powerful lessons. Integrating these practices in our daily lives will foster discipline, self-awareness, and result in long-term success.
Self-mastery is a fundamental tool for leading a fulfilling life. It stands as a timeless path to success, transcending eras and professions as with Leonardo da Vinci, Benjamin Franklin, and Oprah Winfrey who exemplified this principle. Using their curiosity, discipline, and resilience to achieve lasting greatness. Da Vinci’s relentless search for new knowledge, Franklin’s structured method of self-improvement, and Oprah’s adaptability to changing scenarios showcase how self-mastery can fuel diverse accomplishments. Their legacy is to remind us that success begins within - with determination, self-awareness and personal growth. Embracing self-mastery as a philosophy will empower individuals to pursue continuous development, overcome challenges, and fully unlock their potential, making it a powerful map for personal achievement.
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Mental Health Awareness
Rosamond Salazar, BSN RN MAN
Mental health awareness has gained significant momentum in recent years, shedding light on issues once shrouded in stigma. Open discussions about mental well-being are now common, supported by public figures who share their stories and promote acceptance. This shift encourages individuals to seek help without shame, fostering a culture of empathy and understanding. Communities and workplaces are increasingly recognizing the importance of mental health resources, implementing supportive programs to ensure individuals feel heard and supported. Education about mental health challenges promotes early intervention, which is crucial for effective management. By normalizing these conversations, society moves towards a more inclusive and healthier future.
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