Tag Archives: smoking

10 Way to Live Longer and Healthier

Two views of local Extension leaders drilling ...

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Exercise –

Exercising is a key to staying healthy and research shows that people who exercise age more slowly. This is perhaps due to the fact that exercise has been associated with preventing telomere shortening.  Telomeres are strands of DNA at the ends of each chromosome that shorten as we age.

Don’t Smoke –

Smoking causes the skin to wrinkle and wreaks havoc on our brains, heart and lungs.  The inflammation caused by smoking is thought to speed the aging process.

Eat a Healthy Diet –

You are what you eat.  A healthy diet provides antioxidants that gobble up free radicals that speed the aging process.  It also helps maintain a healthy weight which is important in preventing a host of diseases.

Stop Snoring –

Sleep apnea, a condition is which people stop breathing during sleep because tissues in your throat collapse blocking the airway, can cause high blood pressure, memory problems, weight gain, and depression.

Take Resveratrol –

Resveratrol is a powerful antioxidant found most prevalently in the skins of grapes. It provides the health benefits associated with red wine. Just like exercise, it slows telomere shortening. It is available in supplement form.

Manage Your Stress –

Excessive stress leads to the production of hormones in the body that are detrimental to long term health. High stress levels delays healing, increases fat deposition and suppresses the immune system.

Keep Your Insulin Levels In Check –

Insulin is a hormone in the body that is secreted in response to carbohydrate consumption.  An excessive level, due to excessive carbohydrate and sugar intake, is associated with increased cellular aging.  Keep grains and sugar to a low level in your diet.

Get Out in the Sun –

Being in the sun not only improves mood, but it produces vitamin D.  Vitamin D affects up to 10% of your genes and allows them to function optimally.  Vitamin D has also been shown to reduce the rate of many types of cancer.

Get Your Fats –

Eating a diet high in healthy fats, like omega-3, is essential for heart and brain health.  Good sources include fish and nuts.  To get optimal benefit, however, most people will likely have to supplement with fish oil.

Control Your Blood Pressure –

High blood pressure increases the risk of cardiovascular disease, stroke and a host of other diseases.  Controlling it will allow you to live longer.  It is best to control it by losing weight and exercising.

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See Where America Stacks Up In Life Expectancy

graph of female vs. male life expectancy at bi...

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The U.S. is lagging behind other high income countries in life expectancy despite spending more on health care than any other country.

A new report from the National Research Council finds that Americans can expect to live shorter lives than in other industrialized countries.  They council blames two things – smoking and obesity.

The popularity of smoking has gone way down in the last 20 years, but it was very popular from the 50’s and into the 80′.  The effects of smoking are not realized until much later in life and we are seeing now that it is affecting the life expectancy of the baby boomer generation and beyond.

The other factor, obesity, is an obvious one.  The U.S. has the third highest obesity rate in the world. Over two-thirds of Americans are overweight or obese.  The only countries with higher rates of obesity are Kiribati and American Samoa.

See the list below and where the U.S. falls in life expectancy.

Women

Australia 83.78
Canada 82.95
Denmark 80.53
England and Wales 81.73
France 84.39
Italy 84.09
Japan 85.98
Netherlands 81.89
Sweden 82.95
United States 80.78

Men

Australia 79.27
Canada 78.35
Denmark 76.13
England and Wales 77.46
France 77.43
Italy 78.62
Japan 79.20
Netherlands 77.63
Sweden 78.92
United States 75.64

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The Fountain of Youth

Well kinda.  While I haven’t really discovered the fountain of youth, recent research points to some things that can significantly shorten your lifespan and make you look much older than you actually are.

A British study concluded that drinking, smoking, bad diet and inactivity all ages the body 12 years in total.  The findings are from a study that tracked nearly 5,000 British adults for 20 years.  This information isn’t ground breaking and it’s in line with other research on the subject, but this is the first study to put a number on just how short these unhealthy habits can make your life.  These habits were defined as less than 2 hours of physical activity per week, less than 3 servings of fruits or veggies per day, drinking more than three alcoholic beverages per day for men and two per day for women and smoking.

Of the 5,000 people who were studied, 314 people had all four unhealthy behaviors. Among them, 91 died during the study, or 29%. Among the 387 healthiest people with none of the four habits, only 32 died, or about 8%.  They also concluded that the people who had most of these habit looked 12 years older than the people who did not.  The study will be published in the Archives of Internal Medicine.

The requirements for health in this study are not unattainable.  It is a simple prospect not to smoke and not to drink alcohol excessively.  Those can be eliminated relatively easy from someone’s lifestyle.

Get Your Fruit and Vegetable

Having a fruit or a veggie three times per day is also relatively easy to do.  I always recommend to my patients that they eat a fruit or a vegetable at every meal.  Most people cut this out because of lack of preparation.  First, you must always have fruits and vegetables in the refrigerator.  When you go to the grocery store, most of your cart should be filled with fruits and vegetables.  Many times people say they don’t like to buy fresh produce because it spoils so easily and they feel like they are wasting money.  There are two reasons for this:

  1. You are buying entirely too much at one time or
  2. You are not eating enough of the produce you buy

That may seem overly complex and that’s because it is.  Think about it.  If you ate fresh fruit or veggies at every meal you would go through a lot of produce.  The trick is to know how much you will eat.  With time you will be able to gauge it and not buy too much when you’re at the store.  On the other hand if your not buying that much and it’s still going bad, eat more of it!  It’s a simple concept that makes sense if you just apply it.

Secondly, not all fresh produce is “ready to eat.”  Sometimes it must be prepared.  Things like apples are great because they are ready to eat in their natural state.  But something like a carrot is not ready to eat and must be prepared.  That is something you need to take the time to do.  Spend 1/2 hour one or two nights per week cutting up fruit and vegetables so that when you need a snack or a veggie for a meal something is always ready to go.  You are much more likely to put this into your diet if it’s easy.  Preparation is the key to making this easy!

Exercise!

In this study they only asked that you had some sort of physical activity for a total of 2 hours per week to be considered healthy.  That’s only 17 minutes per day!  If you can’t find that in your day, you have to change your lifestyle!  My patients are always instructed to find an activity that they like for physical activity.  If you like doing it, you’re much more likely to make it a habit.  A survey of Americans found that 40% do no regular leisure-time physical activity.  That’s a total of 120,000,000 people who get no physical activity despite the enormous evidence that it’s great for everything from heart health to improving mood.

Now, what constitutes physical activity?  I tell my patients that you must be breathing hard for it to count.  You don’t need to be out of breath per say, but it should not be like you’re walking around that house.  I have patients tell me all the time that they walk the dog every morning and that’s their exercise.  While it is possible to get exercise walking the dog, if you’re like most people (myself induced) walking the dog is not a strenuous activity.  I see people walking up and down my street all day and most of them, unfortunately, are not doing something I would classify as exercise.  Keep this in mind when you’re exercising – it should be hard enough to get your heart rate up and your lungs working harder.  If your exercise requires the same energy expenditure as walking from the couch to the bathroom, it doesn’t count! Again, people will say they don’t have time to do this.  You have to make time.  Their is little “prep time” for this as there is in the fruit and vegetable eating.  You always have your body with you and you just need to make time.  Seventeen minutes is not that much time.  You could easily find that time if you cut out some TV time or got up 17 minutes earlier.

The trick to living longer and healthier is healthy habits.  Not smoking or drinking, eating healthy and getting plenty of exercise are those habits.  The only way to get there is to make them habits.  Doing them off and on does not provide the benefit.  Make it a part of your lifestyle and you’ll reap the rewards!

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