Increase Quality of Life and Longevity with Healthy Habits
5/16/2022
Five healthy habits could be the secret to a longer life for many people. According to a study by Harvard T.H. Chan School of Public Health, individuals who adopt the habits by the age of 50 may live seven or more years longer than those who don’t. And, those healthy habits may also help prevent chronic conditions like cardiovascular disease, cancer and type 2 diabetes.
The study analyzed 34 years of data on more than 100,000 adults to see if there is a correlation between healthy habits and the three chronic conditions. Researchers found women who maintained at least four of the five healthy habits by the age of 50 lived an average of 34.4 more years free of the chronic conditions, while women who did not adopt the healthy habits lived an average of only 23.7 additional years – a difference of more than a decade.
The findings were similar in men. Men who adopted at least four of the five healthy habits by 50 lived an average of 31.1 more years without the chronic conditions while men who did not lived an average of only 23.5 years.
“There are simple lifestyle changes one can make like eating nutrient-rich foods, exercising, and avoiding harmful activities,” said Dana Johnson, FNP at Moberly Rural Health Clinic. “Everyone has the ability to help prevent chronic disease and live their best possible life.”
Johnson suggests these five healthy habits to help prevent chronic diseases:
Limit alcohol consumption: Alcohol is associated with a variety of short and long term health risks like headache and nausea as well as high blood pressure and some cancers. For women, limit alcohol to one serving per day, and two servings per day for men.
Eat high quality foods: Start incorporating more high-quality foods into your diet like fruits, vegetables, whole grains, nuts and legumes. Oppositely, begin limiting red meat, sodium and sugar-sweetened drinks like sodas and juices which are linked to weight gain, type 2 diabetes and heart disease.
Exercise daily: Only 30 minutes a day of moderate exercise can prevent strokes, coronary heart disease and help manage stress. Try taking a brisk walk or riding a bike on a smooth path to help elevate your heart rate and break a sweat.
Maintain a normal BMI: Experts recommend maintaining a body mass index (BMI) between 18.5 and 24.9 to help avoid developing conditions linked to excess weight like diabetes and arthritis.
Never smoke: Over 16 million Americans live with diseases caused by smoking including cancer, COPD, and other types of lung disease. Smoking also hurts those exposed to the habit. According to the Centers for Disease Control and Prevention (CDC), approximately 41,000 nonsmoking adults and 400 infants die from second-hand smoke exposure each year. Protect yourself and loved ones from serious illness or death by totally abstaining.
“Adopting healthy habits such as those mentioned above may help you see short and long term health benefits,” Johnson said. “It is never too early to begin practicing these habits.”
To find a provider or learn more healthy habits, visit moberlyphsyicians.com or call (660) 263-9095.
To help the community live healthier, MRMC last year launched a free e-newsletter with a monthly dose of health and wellness inspiration sent directly to your inbox. Sign up at https://www.moberlyregionalmedicalcenter.com/enewsletter-sign-up.
Sources:
https://www.advisory.com/daily-briefing/2020/01/28/healthy-habits
https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm
https://www.cdc.gov/nchs/pressroom/nchs_press_releases/2021/202107.htm
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
https://www.nextavenue.org/the-best-diet-youve-never-heard-of/
https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html
https://www.medicalnewstoday.com/articles/305062#long-term-effects-
https://www.cdc.gov/chronicdisease/pdf/infographics/chronic-disease-H.pdf
https://www.cdc.gov/tobacco/basic_information/health_effects/index.htm#:~:text=Smoking%20causes%20cancer%2C%20heart%20disease,immune%20system%2C%20including%20rheumatoid%20arthritis
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