Building Healthspan: A Student’s Journey Through Family and Peer Perspectives

 

Adults:

1. 1. My Grandma (Age 68):
      My grandmother, who is from Kerala, follows a traditional South Indian vegetarian lifestyle rooted in our cultural and religious values. Her diet consists of wholesome home-cooked meals like sambar (a lentil-based vegetable stew), avial (a mixed vegetable dish cooked in coconut and yogurt), and idli or dosa with chutney and sambar for breakfast. She also eats a lot of rice, seasonal vegetables, and uses coconut oil in cooking, which is common in Kerala cuisine. These meals are rich in fiber, protein, and natural spices that support digestion and immunity. In addition to her diet, she goes for a walk every morning and evening, keeping her body active and her mind fresh. She also practices yoga regularly, which helps with flexibility, balance, and relaxation. Even in her older age, she stays busy with family responsibilities and community gatherings, which keep her mentally and socially engaged. 

 

1. 1. My Father (Age 47):
      My father is very intentional about his health span and makes choices every day to support both his physical and mental well-being. As a South Indian vegetarian, his diet is centered around nourishing, traditional foods. He regularly eats meals like rasam—a light, tangy soup made with tamarind, tomatoes, and black pepper that’s great for digestion; kootu—a hearty dish made with lentils and vegetables simmered in a mildly spiced coconut gravy, which provides plant-based protein and fiber; and poriyal—a dry stir-fried vegetable dish with mustard seeds, curry leaves, and grated coconut that’s both flavorful and packed with nutrients. He also snacks on a variety of nuts, including almonds, walnuts, and pistachios, and often chooses healthy substitutes like jaggery instead of sugar or millet-based snacks over processed ones. My father practices intermittent fasting by eating only within an 8-hour window each day, giving his body time to reset and repair. He runs regularly and lifts light weights to maintain cardiovascular health and muscle tone. In addition, he takes cold showers, which he believes help improve circulation, boost energy, and build mental resilience. All these habits reflect his commitment to living a long, healthy, and balanced life.

 

1. My English Teacher, Mr. Harrison (Age 59):
   Mr. Harrison, my English teacher, made a major lifestyle change a few years ago by switching from a meat-heavy diet to a fully vegan one. He now focuses on plant-based meals with a variety of fruits, vegetables, legumes, and grains, which he says makes him feel more energetic and focused. To stay active, he makes it a point to take daily walks, often using the time to reflect or listen to audiobooks. He also emphasizes staying hydrated and keeps a water bottle with him at all times. Mr. Harrison believes that these small but consistent habits help him maintain both his physical and mental well-being.

 

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 Friends:

1. 1. Karisa (Age 16):
      Karisa, my best friend, is a dedicated cross-country runner who maintains a very active lifestyle. Although she doesn’t follow any strict dietary rules, she enjoys traditional Filipino meals that give her both comfort and energy. Some of her favorites include sinigang (a sour tamarind-based soup with vegetables), adobo (usually made with chicken or pork in vinegar, soy sauce, and garlic), and pancit (stir-fried noodles with vegetables and protein). These meals are often prepared at home and are rich in flavor and nutrients. Karisa balances her diet with plenty of fruits, rice, and water to stay energized for training. She runs almost every day and makes sure to stretch and rest properly. Sleep is also a big priority for her, especially before races, and she finds that a good night’s rest is key to her recovery and mental focus.

 

1. 1. Dory (Age 16):
      Dory, one of my friends, plays on our school’s lacrosse team, which keeps her very active. She maintains her health span through a combination of consistent physical training, smart eating habits, and good sleep. Dory often enjoys homemade Korean meals like bibimbap (a rice bowl with vegetables, egg, and spicy sauce), kimchi jjigae (a flavorful kimchi stew), and banchan (small side dishes including fermented vegetables and tofu), which are rich in probiotics, fiber, and nutrients. She values balance in her diet—mixing carbs, protein, and vegetables—especially to fuel her practices and games. Outside of lacrosse, she stays active by stretching, doing bodyweight exercises, and walking on off-days to avoid stiffness. Dory also prioritizes sleep and rest, understanding that recovery is just as important as training when it comes to performance and long-term health. Her steady routine and cultural food habits contribute to both her physical fitness and overall well-being.

 

1. Josh (Age 17):
   Josh, one of my friends, plays competitive golf, a sport that requires both mental focus and physical endurance. While golf may not seem intense at first glance, Josh walks long distances during games, practices regularly at the range, and stretches daily to stay flexible and avoid injury. He maintains a balanced diet inspired by his Italian background, often eating meals like whole grain pasta with vegetables, fresh salads with olive oil, and homemade minestrone soup. He tries to avoid fast food and soda, opting instead for water, fruit, and small portions of dark chocolate as a treat. Josh also values sleep, aiming for a full 8 hours every night, especially before tournaments. His calm, consistent lifestyle—combined with walking, mindful eating, and focus on hydration—helps him stay healthy, sharp, and grounded on and off the golf course.