By Sandra Gordon | Contributor
You have just one life, so it’s important to make the most of it. Research demonstrates that as much as 70 percent of the potential for longevity is influenced by lifestyle choices rather than genetics. What steps can you take to optimize your health? Through research and expert insights, I’ve compiled practical strategies for disease management, stress reduction, improving memory, and enhancing longevity.
Combat Cancer Risk
Your genetic background and environment contribute to your cancer risk; however, the American Cancer Society suggests that lifestyle habits—including diet, exercise, and smoking—greatly influence your susceptibility to this serious illness.
“Creating a family health history that outlines occurrences of cancer can be very beneficial. Present this information to your physician,” advises preventive medicine expert, Henry T. Lynch, M.D.. Your doctor can then identify patterns in your family’s cancer history to better tailor preventive measures for you.
If your family history indicates a heightened risk for particular cancers, more frequent screenings may be necessary. While direct-to-consumer genetic testing, like 23andMe, can gather some information, “understanding your family medical history remains one of the most effective assessments you can undertake,” notes genetic counselor Robin L. Bennett.
Moderate Alcohol Consumption
A study in the Journal of the American Medical Association found that women who drink two to five alcoholic beverages daily have a 41 percent greater risk of breast cancer. To minimize risk, consider limiting your consumption to one drink per day.
Quit Smoking
Tobacco use is a major contributor to several cancers, including those of the lung, larynx, esophagus, mouth, pancreas, bladder, and cervix, as well as heart disease. If you need support to quit, consult your doctor about cessation aids such as Zyban, a non-nicotine medication that targets brain pleasure centers to ease withdrawal symptoms, and nicotine replacement therapies like gum or patches. Research indicates that these aids can double your likelihood of quitting successfully.
Prevent Heart Disease
Heart disease is the top cause of death for both men and women. Women, notably, benefit from a natural protection until menopause, at which point estrogen levels drop and cholesterol levels typically rise. To fend off heart disease:
– Schedule Annual Check-ups. Regular visits to your doctor are essential for early detection of potential health issues. During these check-ups, screenings for cholesterol, blood pressure, and blood glucose are vital to identify cardiovascular disease and diabetes before they escalate.
To gauge your health effectively, it’s crucial to be aware of your numbers: your triglyceride levels should ideally be below 150 mg/dL; HDL (good cholesterol) should be 50 mg/dL or higher, LDL (bad cholesterol) should be less than 100 mg/dL, and total cholesterol should be kept below 200. If your numbers aren’t in the desired range, collaborate with your doctor on corrective measures.
– Monitor Your Blood Pressure. The threshold for diagnosing high blood pressure (HBP) has been adjusted. A reading of 130/80 now indicates HBP, unlike the previous standard of 140/90. HBP typically exhibits no warning signs and can lead to severe health conditions, including stroke, heart disease, and kidney issues. Keeping track of your blood pressure at home using a digital monitor can provide more accurate readings than a single office visit.
To ensure accuracy, bring your monitor to your doctor for verification. Measure your blood pressure daily at the same times, taking two readings one minute apart in the morning before medication and in the evening before dinner. Document these readings to discuss with your physician, which can determine if you need treatment.
– Adopt a Heart-Healthy Diet. Establish dietary habits that can help keep your arteries free of obstruction. A Mediterranean-style diet comprised of fruits, vegetables, whole grains, lean proteins like fish, and healthy fats (such as olive oil) is recommended. If your LDL cholesterol is high, aim to limit saturated fat intake to less than 7 percent of your total calories (around 140 calories from saturated fat in a 2,000-calorie diet). If you don’t have heart disease, you may allow up to 10 percent of your calories from saturated fats.
Consult Your Doctor About Fish Oil Supplements
If you have high cholesterol and are on statin medication, ask your doctor about icosapent ethyl (Vascepa), a prescription fish oil highly purified EPA. In the REDUCE-IT trial, published in the New England Journal of Medicine, individuals with elevated triglycerides who took statins alongside icosapent ethyl saw their risk of stroke decrease by 28 percent and heart attacks by 31 percent. “Vascepa represents a groundbreaking advancement in preventive cardiology over the past decade,” says Lori Mosca, MD, professor of Medicine at NewYork-Presbyterian/Columbia University Medical Center.
Reduce Sodium Intake
The average American consumes approximately 3,400 mg of sodium each day, but the USDA Dietary Guidelines recommend limiting sodium to less than 2,300 mg daily. Excess sodium can elevate blood pressure, contributing to heart disease and kidney problems. Evidence shows that lowering sodium intake corresponds with decreased blood pressure.
Look for low-sodium options at the grocery store and reduce your reliance on salt by cooking from scratch. Increasing your intake of fruits and vegetables, which are naturally low in sodium, is beneficial. “Mother Nature will never lead you astray,” says registered dietitian Joan Salge Blake. Avoid high-sodium foods such as frozen meals, packaged seasoning mixes, jarred pasta sauces, condiments, canned soups, olives, and pickles.
Maintain Bone Health
Consider getting a DEXA scan to evaluate your bone density, particularly if you’re a woman aged 65 or older or a man aged 70 or older. If you’ve gone through menopause without taking estrogen replacement therapy, have experienced a bone fracture from a minor injury, are a smoker, or have used steroid medications, you may want to get this test sooner. “I recommend a DEXA scan for women several years post-menopause,” says Patricia Sulak, M.D., author of Should I Fire My Doctor? “Many women develop osteoporosis by 65, and earlier scans can detect low bone mass (osteopenia) before it progresses.”
Understand the Risks of Diabetes
Untreated diabetes poses significant risks to your health. Approximately 30.3 million Americans over the age of 20 suffer from diabetes, primarily type 2, which occurs when either the pancreas does not produce enough insulin or the cells become resistant to insulin. Type 2 diabetes can have fatal consequences, similar to heart disease, and can lead to serious complications like blindness and kidney failure. You can reduce your risk or delay the onset of Type 2 diabetes by preventing weight gain.
“Excess weight forces your pancreas to produce more insulin,” explains endocrinologist Priscilla Hollander, M.D., Ph.D.. Eventually, the pancreas can become overwhelmed, leading to inadequate insulin levels and elevated glucose, resulting in diabetes. Losing just 10 to 15 pounds can enhance glucose tolerance and reduce resistance.
Request a fasting blood glucose test from your doctor every three years after age 45. This test measures the glucose level in your blood and is critical for understanding your body’s ability to regulate blood sugar levels. “A reading of 126 mg/dL or higher signals diabetes,” emphasizes Dr. Hollander. This test is particularly vital if you have a family history of diabetes.
Enhance Your Cognitive Function
If you often misplace items or struggle to recall names, avoid relying on memory-boosting supplements or mnemonic devices. “They are of limited effectiveness,” states neuroscientist Elkhonon Goldberg, Ph.D., author of Creativity: The Human Brain in the Age of Innovation. Instead:
– Engage in a Diverse Range of Activities. To keep your mind sharp, it’s essential to vary your intellectual pursuits. If your job involves numbers, try different hobbies such as writing, reading, or painting. Engaging in a range of activities strengthens connections between neurons, potentially delaying cognitive decline.
– Perform Mental Calculations Yourself. Instead of turning to technology for simple computations, challenge your brain by making mental calculations, such as calculating tips without a calculator. This practice supports long-term mental fitness.
Strengthen Your Diet
As you age, your body’s immunity to diseases diminishes unless you take preventive measures.
– Incorporate Antioxidant-Rich Foods. Focus on foods high in vitamin C, E, and beta-carotene. Excellent sources are oranges, strawberries, and cantaloupe (vitamin C); nuts, wheat germ, and sunflower seeds (vitamin E); and dark leafy greens, acorn squash, and sweet potatoes (beta-carotene). Research suggests these “brain foods” help maintain healthy cells throughout the body, including the brain, by combating free radicals, which can lead to diseases.
– Limit Polyunsaturated Fats. Reduce your intake of polyunsaturated fats found in corn and safflower oil, as these can prompt the production of molecules that suppress the immune system, cautions nutrition professor Jeffrey Blumberg, Ph.D.
– Ensure Sufficient Calcium Intake. Adequate calcium is essential for preventing osteoporosis and fractures. For those aged 19 to 50, aim for 1,000 mg of calcium and 600 IUs of vitamin D3 (which aids calcium absorption). For individuals aged 51 to 70, strive for 1,200 mg of calcium and 800 to 1,000 IUs of vitamin D3.
It’s important to recognize that bone health extends beyond calcium and vitamin D; bones also require protein, phosphorus, and various nutrients found in a varied diet. Think of nutrition as contributing to your ‘bone bank account’—healthy eating is vital for reinforcing bone strength at any age, says endocrinologist Joy Wu, MD, PhD.
– Consider Calcium and Vitamin D3 Supplements. A recent analysis published in the Journal of the American Medical Association, which reviewed 33 trials encompassing over 50,000 individuals, found that calcium and vitamin D3 supplements did not correlate with a lower fracture risk in older adults. However, these supplements remain recommended for good bone health throughout life, according to Dr. Wu.
Manage Stress
Factors such as anxiety, social isolation, and depression can impact both your well-being and longevity. Stress, in particular, triggers hormonal responses that can adversely affect health outcomes, says cardiologist Marty Sullivan, M.D. To mitigate stress:
– Leave a Displeasing Job. “If possible, move on,” Dr. Sullivan advises, as job dissatisfaction can heighten the risk of heart disease. Aim to find a role that aligns well with your interests and skills for better health outcomes.
– Foster Social Connections. Maintain your current friendships and strive to make new ones as well, as social networks are crucial for well-being. “Those with stronger social ties tend to enjoy better health,” notes Dr. Sullivan.
– Give Back to the Community. Altruism positively influences longevity, but it’s key to be personally engaged—not merely donating money. Active involvement in charitable work can provide significant health benefits.
– Avoid Overcommitting. Prioritize tasks by categorizing them into A (essential), B (important but not urgent), and C (less important), suggests clinical psychologist James A. Blumenthal, PhD. Focus on high-priority tasks first and adjust your priorities regularly to minimize unnecessary stress.
– Prioritize Downtime. Prevent burnout by dedicating time for relaxation each day. “You can’t constantly operate at full throttle,” Dr. Blumenthal emphasizes. Both mind and body need periods to replenish.
Engage in Physical Activity
Without regular exercise, you can lose 30 to 40 percent of muscle mass between the ages of 30 and 70. To counteract this, try to:
– Make Exercise a Priority. Treat your workout like any other important appointment, suggests Cedric Bryant, Ph.D., chief science officer at the American Council on Exercise. Individuals who exercise in the morning before other obligations tend to establish more consistent exercise routines.
Walking daily stimulates your heart and muscles, but to extend your life, try running. A recent study published in the Journal of American College of Cardiology demonstrated that even a brief 5 to 10 minutes of running daily (30 to 59 minutes per week) can significantly lower the risk of premature death from all causes, including heart disease. This benefit extends even to individuals with health conditions like diabetes or hypertension.
– Incorporate Strength Training. Lifting weights is vital to maintain bone density and muscle shape. Using 5- to 10-pound dumbbells at home can be as effective as a gym workout.
– Stretch Regularly. Aging reduces both muscle strength and flexibility. “As muscle fibers diminish, collagen can contribute to stiffness in your muscles, joints, tendons, ligaments, and cartilage,” explains Jessica Matthews, author of Stretching to Stay Young. Stretching helps counteract this effect.
Regular stretching and strength training can help preserve flexibility, allowing you to perform everyday tasks with ease. Enhanced flexibility contributes to cardiovascular health, as demonstrated by a PLoS ONE study that found those with poor trunk flexibility had stiffer arteries than their more limber counterparts.
Dedicate just 10 minutes daily to stretching for noticeable benefits. Hold each stretch for a minimum of 15 seconds. “Taking five slow, deep breaths during a stretch ensures you maintain it for the necessary duration to gain benefits,” Matthews advises.
Editor’s Note: This content is not a substitute for professional medical advice, diagnosis, or treatment, nor does it constitute medical or other professional advice.
