What to do to gain up to 10 extra years of disease-free life

There is a consensus that a healthy lifestyle can stave off chronic disease. But just how many additional disease-free years might one get from that healthy lifestyle? We know the answer now.

Across the world, people are, on average, living longer. But as populations age, individuals often live with disabilities and chronic diseases like cancer, heart disease, and diabetes.

Lifestyle choices affect both overall life expectancy and the likelihood of chronic diseases. Only a few studies have looked at how a combination of lifestyle factors may relate to life expectancy free from such conditions. To address this evidence gap, researchers analyzed retrospective data on 73,196 US registered female nurses from the Nurses’ Health Study and 38,366 US male health professionals (dentists, optometrists, osteopaths, podiatrists, pharmacists, and veterinarians) from the Health Professionals Follow-up Study, who were free of cancer, cardiovascular disease, and diabetes at enrollment. Five low-risk lifestyle factors - never smoking, healthy weight (BMI), at least 30 minutes of daily physical activity, moderate alcohol intake, and a good quality diet - were used to calculate a healthy lifestyle score. The sum of these five scores together gave a final low-risk lifestyle score ranging from 0 to 5, with higher scores indicating a healthier lifestyle. Participants were assessed regularly for more than 20 years. During this time, new diagnoses and deaths from cancer, cardiovascular disease, and type 2 diabetes were recorded.  

Serving size of alcohol in wine is 5 ounces, beer is one glass, can, or bottle and liquor is one drink or shot daily. The amount of alcohol in grams per specified portion size was multiplied by servings per day, determined the midpoint of the frequency category, and summed across all beverages to estimate the average alcohol consumption (g/day). Moderate alcohol consumption was defined as 5-15 g/day for women and 5-30 g/day for men, consistent with the guidelines for moderate alcohol intake in the US. Quality of diet was assessed using the Alternate Healthy Eating Index (AHEI) score, which is significantly associated with the risk of cardiovascular disease and other chronic diseases in the general population. A healthy diet was defined as an AHEI score in the top 40% of each cohort distribution. Physical activity levels were assessed using a validated questionnaire and updated every two to four years. The number of hours per week spent in moderate to vigorous activities (including brisk walking) requiring the expenditure of at least three metabolic equivalents of task (METs) per hour was estimated. Low risk was classified as at least 30 minutes of moderate or vigorous activity daily (3.5 h/week). 

After adjusting for age, ethnicity, family medical history, and other potentially influential factors, life expectancy free of cancer, cardiovascular disease, and diabetes at age 50 was 24 years for women who adopted no low-risk lifestyle factors, and 34 years for women who chose four or five low-risk factors. Similarly, life expectancy free of any of these chronic diseases was 24 years among men who adopted no low-risk lifestyle factors, and 31 years in men who chose four or five low-risk lifestyle factors. 

Women with four or five low-risk lifestyle factors had 10.6 years’ longer life expectancy free of the major chronic diseases than did women with zero low-risk lifestyle factors. At the same time, men gained 7.6 years’ longer life expectancy free of major chronic disorders over those with zero low-risk lifestyle factors.

Men who smoked heavily (15 or more cigarettes a day) or men and women with obesity (body mass index of 30 or over) had the lowest proportion (75% or less) of disease-free life expectancy at age 50.

The elements of a healthy lifestyle come as no surprise. The surprise is just how many additional disease-free years a healthy lifestyle can add.

Bottomline

Women can add up to 10.6 years, and men can add up to 7.6 years of healthy life by doing the following:

• Don’t smoke

• Exercise at least 30 minutes daily.

• Maintain a healthy weight.

• Limit alcohol intake

• Eat a healthy diet.

Reference

Healthy lifestyle and life expectancy free of cancer, cardiovascular disease, and type 2 diabetes: prospective cohort study. BMJ 2020; 368 doi: https://doi.org/10.1136/bmj.l6669

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About Us

Dr. Amar Singh, MD, and Dr. Poonam Singh, MD, are board-certified by the American Board of Internal Medicine and American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone rebalancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP,  for their excellence and contributions made to both medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients

Regaining Calm During Crisis

If you’re feeling stress during the Coronavirus pandemic, you’re not alone. During these uncertain times, it’s normal if you’re feeling anxious, scared or overwhelmed. You might be feeling the domino effect of stress on your eating habits, exercise or even sleep.

COMMON SOURCES OF STRESS DURING THIS TIME MIGHT INCLUDE:

• Fear of the unknown

• Feeling a loss of control

• Fear of yourself or loved ones getting sick

• Isolation and disconnection from social distancing

• Limited food and supplies

• Financial concern due to loss of job or income

• Working from home

• Caring for families and children while at home

• Fear for the economy and impact on businesses

Here are a few tips and strategies for coping during this time of uncertainty

LIMIT EXPOSURE TO THE NEWS

First and foremost, have a plan in regards to listening to the media to stay informed. If you want to watch the news, choose a specific time to watch and listen to reliable sources. Continue to follow health and safety recommendations, and feel empowered to share with others without spreading more fear and panic.

ESTABLISH ROUTINES AND RITUALS

• Have a consistent bedtime and wake-up time

• Get dressed each morning

• If you’re working from home, set “office hours” and schedule break times

DEVELOP A DAILY MINDFULNESS PRACTICE

• Take time to focus on the present

• Pause and check in with yourself – What thoughts and feelings are you having? What are you experiencing physically?

• Try mindful breathing exercises to relieve tension

• Do mindful movements like yoga, Tai Chi, and stretching

GET OUTSIDE (WHILE FOLLOWING SOCIAL DISTANCING)

• Take a walk

• Walk your dog

• Work in your garden

• Take a drive

• Find a beautiful place to sit

RE-FRAME THE SITUATION

Even when you feel you have no control over a situation, you are in charge of what you focus on. Try seeing this situation as an opportunity to get quiet, learn something new, catch up on things, or make a change.

INCREASE CONNECTION

• Social distancing does not mean emotional distancing

• Nurture close relationships with those in your household

• Work on communication and set boundaries as necessary

• Reach out to loved ones virtually (text, calling, social media, video)

BUILD A SELF-CARE BUFFER ZONE

• Pay attention to body, mind, heart, and spirit

• Eat a balance of nutritious foods

• Engage in enjoyable physical activity

• Get rest and adequate sleep

• Keep up with good hygiene

• Engage in art, music, crafts, hobbies, cooking, etc.

• Seek out support and acknowledge your feelings

• Find humor and opportunities where you can

HAVE A PRODUCTIVE QUARANTINE

• Learn to cook or try a new recipe

• Spring clean your house, yard, and/or car

• Organize your photos

• Work on your business or hobbies

• Finish your taxes

• Look for things you always wish you had time to do

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About Us

Dr. Amar Singh, MD, and Dr. Poonam Singh, MD, are board-certified by the American Board of Internal Medicine and American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone rebalancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP,  for their excellence and contributions made to both medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients

Tips for Healthy Eating When Routines Drastically Change

A change in routine and heightened stress levels during the COVID-19 pandemic have created the perfect storm for stress eating. Instead of working and eating a planned lunch, you may be taking repeated kitchen breaks with kids at home that lead to unplanned snacking. Instead of managing stress by working out at the gym, joining friends for a fun night out together, or going to a movie, you may be self-soothing with food.

And unfortunately, the chips, sweets, and other tempting treats that may quiet your kids end up sabotaging your good intentions.

As we all try and manage coronavirus-related anxiety and boredom, eating can and should still be a pleasurable activity. We don’t want food to be our go-to self-soother. 

Here are some tips to keep a healthy relationship with food:

Plan in advance

• Whether you’re making infrequent grocery store runs or ordering online, this is the time to ensure you have the right foods at home, not just for your children but also for you.

• One of the surest ways to reduce the consumption of high calorie, fatty, salty, and sugary snack foods is to keep them out of the house – or off the counter and out of sight.

• Your shopping list should include the nutritious foods that boost your health and satisfy hunger, such as fruits and vegetables, whole grain items, lean proteins, and non-sweetened beverages.

• Include healthy, grab-and-go snacks such as nut packs, light string or Babybel cheese, low-fat Greek yogurt cups, cut up veggies such as bell peppers, cauliflower, broccoli, cucumbers, cherry tomatoes, baby carrots, or fruit such as berries, oranges, apples or grapes.

• Look online for new healthy recipes your kids and you will love. Try a portion-controlled sweet snack such as no-bake energy bites or a crunchy snack like roasted chickpeas.

Set simple guidelines for mindful eating at home

At work, you have certain routines and guidelines you follow. Maybe eating is only done in the lunchroom or during your break. With your home being your new makeshift workplace, it’s easy to apply similar rules here, too. Try to eat only when you have these three things – a table, a plate, and a chair. Avoid eating food out of a bag, off your child’s plate, or while at your workstation.

If a certain time of day is difficult for you, such as after-dinner snacking, consider tracking your after-dinner snacks for a week. Just the simple act of tracking can make you feel more in control and motivate healthier eating.

Identify non-food related coping strategies.

We are all experiencing an increased sense of stress during this challenging time. It is important to deliberately schedule activities that will reduce stress and replenish your mind and body.

Try making a list of go-to activities that help improve your mood, such as: 

• Call a friend 

• Listen to music

• Do some deep breathing

• Journal your thoughts

• Go for a walk

• Play a game with your smartphone or watch funny videos

With social distancing in mind, look for new ways to participate in activities you used to enjoy.

No more lunch out with friends? Schedule regular zoom meetings or cocktail hour virtual ‘gatherings’ instead.

No more group lessons or events? Find virtual alternatives for things you enjoy, such as an exercise class, dance lesson, card games, or a book group.

The bottom line is you need to give yourself a break and do the best you can with the current situation.

Progress is better than perfection.

Published 5/31/2020

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About Us

Dr. Amar Singh, MD, and Dr. Poonam Singh, MD, are board-certified by the American Board of Internal Medicine and American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone rebalancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP,  for their excellence and contributions made to both medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients