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Grace Song (she/her/hers), Low Entropy Volunteer Writer

As a pharmacist, I realize that longevity is not just about living a longer life. It is more about increasing our healthspan—the period in our lives when we are healthy and vibrant. We are not just interested in adding years to life, but adding life to those years! This pursuit, for me, has been deeply personal as I have had the opportunity to treat many patients with various acute and chronic medical conditions during my hospital residency. Though I am not always perfect, I do believe that I have developed a foundational approach on self-awareness and proactive health practices. Let me share some of the most important lessons that I have learned along the way and perhaps they can help guide you toward a longer, healthier and more fulfilling life. 

• Move intentionally

One of the simplest, yet most transformative shifts in my daily routine was a commitment to consistent movement. This really is not about punishing workouts or unrealistic goals. Instead, I embraced what I call “functional movement.” Instead of taking a three-minute bus ride to get to the hospital from the SkyTrain station, I opt for walking 10 minutes. When I have the opportunity to walk up flights of stairs instead of taking the elevator, I will do so. That is not to say that these changes are the only form of movement that I commit to on the quotidian, but I believe that they can help you move more than you otherwise would have, with minimal change. Many small changes can have a large impact.

Moreover, I once over-prioritized high-intensity exercise, thinking it was the key to my new fitness lifestyle. But after experiencing frequent knee injuries and burnout, I realized that personal balance was crucial. These days, other than dancing, I have incorporated more low-impact activities, such as at home pilates and walking. Sometimes joint-friendly, low-impact movement is the way to go to be sustainable, and it is appropriate for all ages and health demographics.  

• Prioritize sleep like your life depends on it (and it truly does)

I cannot tell if this is a consequence of being in my mid-20s, but sleep is a necessity. In the whirlwind of modern life, for most of my friends and colleagues, sleep often feels like an indulgence, something to sacrifice in the name of productivity. But I can no longer cut corners on sleep. If I do not sleep adequately, I come face-to-face with its effects—grogginess, daytime fatigue, irritability and, worst of all, a creeping decline in my focus and productivity, especially as it pertains to patient care. There are also long-term negative health outcomes like lowered mood, impaired cognition, reduced immune system function and even shortened lifespan. 

Ultimately, instead of seeing sleep and approaching it as a negotiable, I treat it as a sacred to-do. Through trial and error, I think I have perfected my 9-10 P.M. sleep routine—winding down with some stretching, dimmed lights and my nighttime daily devotions. 

The key takeaway is quite simple: respect your body’s natural need for rest. Adequate sleep is foundational to physical and mental health, influencing everything from hormone balance to cellular repair. It is called beauty sleep for a reason!

• The power of nutrition and hydration

Nutrition is the cornerstone of health. After years of experiencing on-and-off digestive issues, I pondered the idea that I might have food sensitivities. This wake-up call prompted a re-evaluation of my diet, pushing me to transition toward more nutrient-dense, whole foods when possible. What I found was that highly processed and salty foods such as instant ramen decreased my digestion rate, leading to indigestion, bloating and nausea. I made the shift to incorporating more whole foods, emphasizing foods rich in antioxidants, fiber, and healthy proteins and fat. This change has made me feel more stomach-comfortable. 

Water does not always get the recognition it deserves. Hydration is another game-changer—to the point that I drink 4 L per day. Drinking water has significantly improved my skin and has also kept me more alert and less fatigued throughout the day. Not everyone requires 4 L per day, however sipping on water allows you to be well-hydrated and can reduce unnecessary cravings for sugar-dense beverages. 

At the end of the day, it is not about following a rigid or restrictive diet, but about making informed choices that can help lengthen the quality of your life. What we put on our plates plays a direct role in how we feel and how we will age in the future.

Longevity is not about one magic bullet. It is a holistic approach that integrates movement, rest and nutrition, to mention a few elements. We may not be able to control every aspect of aging, but by prioritizing our healthspan, we can ensure that the years we do live are filled with vitality. My journey continues and I have learned that it is about the progress. Each day offers new opportunities to make choices that support my long-term health.

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