The Healthspan Map
Every rated link traces to at least one published source. Nothing is inferred and nothing is invented.
Compiled by Aamir Malik, PhD, Professor of Neuroengineering at Brno University of Technology, from published studies. He is a researcher, not a physician. Last updated 21 August 2026.
By condition (25)
- Anxiety
- Brain fog & memory
- Depression / low mood
- Headache & migraine
- Insomnia / poor sleep
- Peripheral neuropathy
- Stress
- Tinnitus
- High blood pressure
- High cholesterol / dyslipidemia
- Respiratory infections & airway health
- Sleep-disordered breathing
- Balance & falls risk
- Muscle & joint pain / weakness
- Osteoporosis / low bone density
- Obesity / weight gain
- Thyroid dysfunction
- Type 2 diabetes & metabolic syndrome
- Digestive discomfort
- Weak immunity & chronic inflammation
- Anemia
- Skin, hair, nails & wound healing
- Vision problems
- Reproductive & sexual health
- Chronic fatigue / low energy
By body system (13)
By nutrient (46)
Macronutrient (14)
Vitamin (15)
Mineral (15)
By lever (54)
- Alcohol, cut back
- Anchor foods
- BMI
- Balance (one-leg stand)
- Belonging (groups / third place)
- Blood oxygen (SpO2)
- Blood pressure
- Body Roundness Index
- Breath (how you breathe)
- Breath/mind (slow breathing)
- Breathing rate
- Caffeine, mind amount & timing
- Calm rest space
- Cardio (moderate + intervals)
- Cardio / VO2max
- Colours a day
- Consistency (the weekly dose)
- Cook real food
- Daily movement baseline
- Daytime alertness
- Falling & staying asleep
- Flexibility
- Flexibility (stretching)
- Food & hand hygiene
- Grip strength
- Hot food in plastic, avoid
- Indoor air quality
- Inner circle (close ties)
- Loneliness, reduce
- Lower-body strength (chair stands / sitting-rising)
- Morning daylight
- Movement (breaking up sitting)
- Oral & skin care
- Resting heart rate
- Screens before bed, cut back
- Sleep duration
- Sleep hygiene - Bedroom
- Sleep hygiene - Clock & light
- Sleep hygiene - Intake & timing
- Sleep hygiene - Wind-down
- Sleep quality (refreshed)
- Sleep regularity
- Staying in touch (social reps)
- Strength (resistance)
- Sugary drinks & snacks, cut back
- Supplement discipline
- Tobacco / vaping, quit
- Toxic relationships, reduce
- Ultra-processed food, cut back
- Upper-body strength (push-ups)
- Waist-to-height ratio
- Waist-to-hip ratio
- Warmth & quality of ties
- Water / hydration
The Healthspan Map is part of Fix the Floor, a book by Aamir Malik. About the book