21 Healthy Lifestyle Quotes to Inspire You

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Fitness personality Richard Simmons once said in an interview with Men’s Health Magazine, “You can’t buy it, you can’t rent it. You have to earn it. My formula has always been love yourself, move your body, watch your portions.” Leading a healthy lifestyle sounds easy enough, right? Could be, but there are a lot of obstacles trying to divert our attention from eating healthy, making healthy choices, and exercising. Fortunately, when you’re in the healthcare field, you may see the result of making unhealthy decisions, and it can help you lead a better life that is more fulfilling when you make the right choices. Here are 21 healthy lifestyle quotes to help inspire you to kick-start your healthy lifestyle or make you appreciate your good health:

  • “The greatest wealth is health.” – Virgil
  • “The power of love to change bodies is legendary, built into folklore, common sense, and everyday experience. Love moves the flesh, it pushes matter around. Throughout history, ‘tender loving care’ has uniformly been recognized as a valuable element in healing.” – Larry Dossey
  • “He who takes medicine and neglects to diet wastes the skill of his doctors.” – Chinese Proverb
  • “If you have health, you probably will be happy, and if you have health and happiness, you have the wealth you need, even if it is not all you want.” – Elbert Hubbard
  • “A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
  • “Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” – B.K.S. Iyengar
  • “Happiness lies, first of all, in health.” – George William Curtis, author of Lotus-Eating
  • “To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” – Buddha
  • “A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.” – Paul Dudley White (1886-1973)
  • “Health and intellect are the two blessings of life.” – Menander (ca. 342-291 BC)
  • “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato
  • “To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” – William Londen
  • “There are lots of people in this world who spend so much time watching their health that they haven’t the time to enjoy it.” – Josh Billings
  • “The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. The secret of good health lies in successful adjustment to changing stresses on the body.” – Harry J. Johnson
  • “The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live the present moment wisely and earnestly.” – Siddartha Guatama Buddha
  • “Men worry over the great number of diseases, while doctors worry over the scarcity of effective remedies.” – Pien Ch’iao
  • “Prevention is better than cure.” – Desiderius Erasmus
  • “Take care of your body. It’s the only place you have to live.” – Jim Rohn
  • “People who laugh actually live longer than those who don’t laugh. Few persons realize that health actually varies according to the amount of laughter.” – James J. Walsh
  • “The reason I exercise is for the quality of life I enjoy.” – Kenneth H. Cooper
  • “The groundwork for all happiness is good health.” – Leigh Hunt

If these healthy lifestyle quotes have inspired you to live or maintain a healthier life, and you want to make a positive impact on other peoples’ lives, Rasmussen College has several programs in the School of Health Sciences that can help you to do just that. Download our Healthcare Career Guide for more information on which opportunity would be the best fit for you.

Anyone noticed that? Is this easter egg or promotion of healthy lifestyle? : gwent

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43 Anti-Aging Foods and Drinks : Pushfort

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The Importance Of Diet For Healthy Aging

Eating right provides your body with energy, fuel for your organs, and nutrients to maintain your health. In addition, it supports a healthy weight, which means you decrease your risk of type 2 diabetes, and other serious metabolic disorders, heart disease, aches, and pains of the joints, and the many other ailments that result from obesity. A healthy diet is key to enjoying good health and longer life.

However, if only things were that easy and convenient. In today’s hectic lifestyle, we are juggling work and family with other responsibilities and so it is easy to forget to take care of ourselves.

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We get hungry and grab whatever is closest and takes the shortest amount of time to consume. Because we are so swamped and rushed, we lean towards the food that has the least nutritional value just to give our taste buds a quick fix. Therefore, we grab fast food and processed snacks draped in pretty wrappings and we’re done with it.

Then, the years start to add up and we feel sick, exhausted, and worn out.

Our bodies have had enough and can’t keep up anymore and we begin to feel the toll of all our bad choices, and since technology has programmed us to never wait for anything, we search for a quick fix for to our exhaustion so we can quickly return to our busy schedules.

Therefore, we turn to “magic pills” and quick diet fixes hoping to make our health problems disappear forever. However, if we’re not careful, these quick fixes will definitely do more harm than good in the long run. They will take a further toll on our health and instead of feeling good quickly, things will start to go downhill pretty fast.

The good news is that there is a better, more effective way to be healthy, fit, and stay that way, the only catch is that it requires time, attention, and consistency. That’s it! Think of it as an investment towards your health and you’ll reap the returns in enjoying vitality and good health as the years go by.

Growing old is inevitable, you can’t escape from it. However, by making smarter choices when it comes to what you eat and drink, you can add many years to your life.

In addition, while it’s true that there are numerous variables as to how we age, it has been scientifically proven that by following a healthy lifestyle that includes a well-balanced diet and regular exercise you can slow down the aging process and ward off lifestyle diseases, such as heart disease, type 2 diabetes, stroke, and cancer.

33 Anti-Aging Foods

This list of 33 anti-aging foods will provide you with the nutrients and minerals your body needs in order to remain robust, energetic, vital, and most of all, young. Add these to your diet and you’ll feel the difference fast.

Olive Oil

When studies were carried out by the Seven Countries Study several decades ago, they found out that the reason behind the low rates of cancer and heart disease of those living in Crete was the monounsaturated fats found in olive oil. It’s widely known that one of the key components of the Mediterranean diet is olive oil.

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Since then, many studies have been carried out proving that olive oil is rich in powerful antioxidants called polyphenols that help ward off diseases largely related to aging, such as heart diseases and type-2 diabetes.

Polyphenols also contain potent anti-inflammatory agents, which help control cholesterol levels among other health benefits. Besides cooking with it and adding it to your salad, you can also use it as a natural moisturizer on your skin, as it can help prevent and reduce wrinkles due to its antioxidant content.

Olives

Since olive oil has such considerable health benefits, it is understood that its source would do the same. Olives are cute little salty fruits that provide great amounts of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger. Make sure you eat the ones with the pits since removing the pits reduces the amount of phytonutrients found in each olive.

Fiber

Fiber is great at overseeing that your digestive system is running smoothly, helps ease constipation, and keeps everything flowing smoothly. Fiber also helps moderate your weight, decreasing your chances of obesity. It also controls blood sugar levels and lowers your risk of diabetes.

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Vegetables and whole grains provide a wonderful supply of dietary fiber, which also monitors your blood pressure, keeps your cholesterol levels in check, and lowers risks of inflammation.

Steel-cut oats are high in soluble fiber, which reduces bad LDL cholesterol. Rich in healthier complex carbohydrates, whole oatmeal is one of the best-known comfort foods that boost the release of serotonin, a feel-good hormone in the brain.

Yogurt

Yogurt is of course known for its high levels of calcium, which helps protect bones from osteoporosis. Yogurt also has a good type of bacteria, which helps the digestive system do its job, as it should. Yogurt has protein as well, for cell health and support of muscle, which naturally declines with age.

Choose yogurt that is fortified with vitamin D in order to get the most benefit out of the calcium, since vitamin D is needed for calcium absorption.

Turmeric

Turmeric’s yellow pigment curcumin helps prevent telomeres from shortening. These are the end caps of our DNA and when shortened are a leading cause in aging and degenerative diseases. The shorter they get, the more cellular aging takes place, as well as increased risks for heart disease, cancer, and Alzheimer’s disease.

Cold Water Fish & Seafood

Coldwater oily fish such as tuna, wild salmon, mackerel, sardines, anchovies, and trout are great sources of omega-3 fatty acids.

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Omega-3 Fatty Acids offer key health benefits in aging:

  • Reduction in elevated blood triglyceride levels.

  • Healthy cholesterol and heart health.

  • Limited research suggests that omega-3 fatty acids may help protect against dementia conditions, including Alzheimer’s disease, and may also prevent age-related gradual memory loss linked to aging. These studies are limited and so not conclusive, but they are promising.

  • Proven to help keep your skin looking radiant and help prevent skin cancer.

  • One type of omega-3 fatty acids found in seafood, EPA (eicosapentaenoic acid), is known for its ability to protect and maintain the fibrous protein that makes your skin taut, and firm in your youth called collagen. EPA also repairs damage caused by the sun’s harmful rays.

  • Omega-3s reduce low-grade inflammation from all the wear and tear on our bodies from stress, lack of sleep, unhealthy eating, and exposure to chemicals. We exhaust our immune system just cleaning up all that havoc wreaked on our bodies, which eventually accelerates the aging of our brains.

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One of the best-known choices in fish for its anti-aging effects is cod, which contains selenium that protects the skin from sun damage and skin cancer by decreasing inflammatory compounds that can lead to tumor growth.

Seafood is also a wonderful source of protein, which helps build and sustain your muscles, and boosts your energy levels.

Oysters are rich in zinc, which is largely responsible for protein synthesis as well as the formation of collagen for younger-looking skin

Dark Chocolate

Eating dark chocolate drink will help curb your sweet tooth and is rich in flavonoids, which benefit the body by increasing blood flow to the skin. Flavonoids also absorb UV radiation, which means they protect your skin from the damaging effects of the sun.

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They are also one of the best ways to healthy functioning of blood vessels, which lowers your risk of high blood pressure, type 2 diabetes, dementia, and even kidney disease. One or two-ounce squares daily are quite enough to avoid weight gain, as chocolate is high in calories.

Nuts

Studies show that those who eat nuts regularly live an average of 2 ½ years longer than those who do not. Nuts give you healthy unsaturated fats and omega-3s. They also have a vast variety of essential vitamins, fiber, protein, minerals, and phytochemicals, including antioxidants.

A handful of almonds, roughly about 23, contain 34% of your daily nutritional value of vitamin E, which helps with the anti-inflammatory process in the body. It also helps bolster the immune system and protects cells from the damaging effects of free radicals. Vitamin E is an antioxidant not made naturally by the body but can only be obtained from food.

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Just two or three South American Brazil nuts provide the daily recommended value of selenium, a powerful antioxidant that plays a critical role in DNA synthesis. It also helps protect the body from oxidative damage that accelerates aging and promotes disease and infection. This mineral repairs cell damage and slows down the skin’s aging process, and its concentrations in the body begin to dwindle with age so obtaining it from food is important.

Eating a 1-ounce serving of nuts (one handful) 5 days a week is optimal to get their maximum benefit, you do not want to overdo it, as nuts are high in calories.

Seeds

Whether you prefer pumpkin, sunflower, or flaxseeds, if you’re including them in your diet, you’re on the right track. Seeds are rich in nutrients, plant proteins, and healthy fats. You can eat them on their own, or as snack bars, in your cereal, or on top of salads or desserts.

Sunflower seeds contain lignin phytoestrogens, which give a boost to your skin’s lipid barrier and prevent the breakdown of collagen, keeping your skin radiant and glowing.

Pumpkin seeds contain high levels of zinc, which helps reduce inflammation inside the body that may accelerate aging. For an afternoon snack, munch on ¼ cup of unshelled pumpkin seeds to get your daily dose of zinc.

Sesame seeds are high in calcium, fiber and iron as well as other key minerals such as magnesium, and phosphorous. Tahini, made from sesame seeds, can be used as a base for a Vinaigrette, or seeds can be sprinkled on salads, fish, chicken, or inside sandwiches.

Blueberries

Blueberries are highly nutrient-rich fruits that should be enjoyed every day. These delicious low-calorie fruits are loaded with antioxidants to fight free radicals that can damage cells in the body and cause wrinkles.

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Blueberries contain compounds that help prevent inflammation and oxidative damage, both of which are linked to age-related memory and motor function issues.

A study published by Tufts University reports that the blue color of blueberries results from anthocyanins, which help prevent oxidative stress, one of the key components of unhealthy aging. Anthocyanins also promote the production of dopamine in the brain helping to keep memory function healthy and boost positive mood.

Blueberries have more antioxidants than almost any other fruit. These antioxidants help protect skin cells against harmful UV-related damage from sun exposure, pollution, and stress. Vitamin C keeps your skin looking youthful and wrinkle-free.

Here are more benefits of blueberries:

  • Reduce the risks of cancer

  • Reduce cholesterol levels

  • Reduce risks of heart disease and stroke

  • May reduce risks of neurological diseases

  • Brain and memory health

  • Support immune system health

  • Improve urinary tract health

  • Improve vision and eye health

Other Berries

Black raspberries are powerful cancer They’re harder to find fresh, so it’s more likely you’ll find them in the frozen section.

  • Cherries are rich in the anti-cancer agent known as

  • Strawberries contain natural anti-inflammatory agents called phytonutrients that protect your heart in addition to having cancer-fighting properties. They also contain large amounts of vitamin C, which helps prevent wrinkles and dryness of the skin, both symptoms of aging, one cup of strawberries delivers about 150% of the daily recommended

  • Blackberries help prevent chronic diseases and reduce the risk of cancer since they contain a healthy dose of antioxidants, ellagic acid, as well as vitamins C and

  • Cranberries are chock-full of polyphenols, a powerful Polyphenols may help reduce the risk of cancer, as well as inhibit the growth of cancer cells, and reduce inflammation from gum disease and stomach ulcers.

  •  Acai berries contain antioxidants and are capable of destroying cultured human cancer cells. They can be mainly found in Brazil.

Fresh Raw Garlic

Garlic is known as the triple-threat since it has antibacterial, antiviral, and antifungal properties mainly due to the antioxidant, allicin, which is what gives garlic its potent taste and smell.

It protects the body from several types of cancer, is known to improve blood flow by relaxing blood vessels, may help prevent plaque from building up in the arteries, lower cholesterol, and help regulate blood pressure.

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Once it’s been cut, garlic tends to lose its potency within one hour. So the best way to eat it is to take freshly chopped or pressed garlic, wait a few minutes so you get the maximum benefits then eat it, preferably by swallowing it whole, rather than chewing it. Powdered or dried garlic doesn’t have the same effect as fresh garlic does.

Leafy Greens

Leafy greens such as spinach, kale, turnip greens, collard greens, and romaine lettuce, are nutrient-dense power vegetables, true gifts from nature.

Kale is truly a nutrition powerhouse!

  • It is an excellent source of antioxidants, vitamin K1, vitamin C, beta carotene (converted in the body to vitamin A), copper and manganese

  • It is a very good source of vitamin B6, vitamin E, vitamin B2, calcium, fiber, and potassium

  • It is a good source of iron, magnesium vitamin B1, omega-3 fats, phosphorus, protein, folate, and vitamin B3

Kale can do so much for your body, and many of its benefits are directly related to healthier aging:

  • Prevents oxidative stress that accelerates aging

  • Protects from damage caused by free radicals

  • Immune system health

  • Healthy blood pressure

  • Healthy blood clotting

  • Reduced risk for cancer

  • Skin health

  • Healthy cholesterol for heart health

  • Contains lutein and zeaxanthin, which numerous studies have shown to greatly reduce risks for age-related macular degeneration and cataracts, two of the most common eye disorders in older people

Romaine lettuce is high in beta-carotene, which turns into vitamin A in the body and supports skin health by increasing new skin cell growth.

Spinach is also packed with antioxidants shown in studies to fight cancer, like beta-carotene, vitamin C, and sulforaphane. Vitamin C also keeps your hair and skin looking shiny and smooth while minimizing dryness.

Spinach also contains folate, which helps preserve short-term memory. Folate also reduces the risk of heart disease and cancer since it slows down low-grade inflammations caused by the wear and tear of DNA. Spinach also has the ability to destroy dangerous free radicals that wreak havoc on our cells.

Some leafy greens, like collard greens, salad greens, kale, and spinach, contain the all-important vitamin K1, which offers numerous benefits:

  • Plays a major role in keeping veins healthy and relaxed, and helps prevent varicose veins

  • Important for maintaining strong bones

  • Helps regulate blood sugar levels

  • Healthy blood clotting

  • Heart health

  • May protect from Alzheimer’s disease

  • Reduced risks of certain cancers, such as lung and liver cancer

Caution: Vitamin K1 interferes with blood thinner medications, ask your doctor.

Broccoli

Broccoli is a dark green vegetable that is part of the cruciferous family. While all cruciferous vegetables are highly health-promoting, broccoli contains the most isothiocyanates (organosulfur compounds), of all the vegetables in this family.

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  • Isothiocyanates promote the release of cancer-fighting genes and decreasing those that promote their propagation.

  • Studies have found that eating ample amounts of cruciferous vegetables is linked to lower risks of lung and colon cancer, due to their high content of sulforaphane, a compound within the isothiocyanate group.

  • Folate is another important vitamin provided by broccoli that is believed to decrease the risk of breast cancer in women.

  • Vitamin K in broccoli supports bone health. The high amounts of vitamin C in this wonderful vegetable promotes youthful skin by enhancing collagen production lost due to aging and is a key antioxidant for preventing damage caused by free radicals.

  • Broccoli is also high in fiber and the Department of Internal Medicine and Nutritional Sciences Program at the University of Kentucky confirms that a high fiber diet significantly lowers risk factors for chronic diseases, which are associated with aging, including heart disease, type 2 diabetes, stroke, and digestive disorders.

Other Cruciferous Vegetables:

  • Arugula

  • Bok choi

  • Broccoli rabe

  • Brussels sprout

  • Cabbage

  • Cauliflower

  • Chinese broccoli

  • Chinese cabbage

  • Collard greens

  • Daikon

  • Horseradish

  • Kale

  • Kohlrabi

  • seeds and leaves

  • Pak choi

  • Radish

  • Rutabaga

  • Wasabi

  • Watercress

Swiss Chard

Swiss chard is a great anti-aging vegetable choice providing you with chlorophyll, a nutrient that is believed to block the effects of chemicals that cause cancer. It is very low in calories and nutrient-dense, so can be enjoyed liberally every single day.

One cup of Swiss chard gives a day’s worth of vitamin K and beta-carotene for healthy bones, and eyes. The potassium in this dark leafy green helps to lower blood pressure, while magnesium and alpha-lipoic acid promote healthy blood sugar and insulin levels.

Tomatoes

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Tomatoes get their gorgeous red color from lycopene, a pigment that helps keep your skin smooth and glowing. It also protects the skin from harmful UV radiation and helps prevent wrinkles.

Since lycopene is a powerful antioxidant, it is advised for heart health, strong bones, and possible cancer prevention. Lycopene can help to lower cholesterol and triglyceride levels in the blood.

The nutrients found in tomatoes are linked to the prevention of the sticking together of blood platelets in the arteries, which helps reduce risks for stroke and heart attack.

Cooking tomatoes doubles their lycopene power and maximizes their anti-aging effects.

Other foods that contain lycopene:

  • Pink Grapefruit

  • Carrots

  • Watermelon

  • Guava

  • Red Peppers

Watermelon

Watermelon is a source of lycopene, which protects the skin from UV rays. Packed with lycopene, watermelon acts as a natural protector from the harmful effects of ultraviolet rays that damage and ages the skin, and creates sunspots. Watermelon is also packed with water to help hydrate and plump your skin for all-natural anti-aging.

Cucumbers

This salad favorite is great for the skin. Cucumbers have the highest water content of any food. Cucumbers with an unwaxed peel offer silica to boost collagen production and reduce wrinkles for younger-looking skin.

Soy Foods

Soy provides phytoestrogens, which are compounds that behave like estrogen and have been related to a decrease in cardiovascular disease and bone loss. Phytoestrogens mimic estrogen the female hormone that is depleted during menopause, making soy foods a possible option to hormone replacement therapy (HRT) for menopausal women suffering from symptoms.

Tofu, as well as other types of soy food, such as edamame and soymilk, is rich in isoflavones, which help keep your skin taut and youthful by preserving collagen in skin cells and preventing the breakdown of collagen, which happens as we age.

Guava

This exotic fruit is packed with vitamin C, which boosts collagen production for smooth, youthful-looking skin. To get your dose of vitamin C, eat 2 cups of guava weekly.

Bell Peppers

Bell peppers have high amounts of vitamin C, a potent antioxidant, which may prevent certain types of cancers and cardiovascular disease.

They go great with everything, on the grill, in your stir-fry, and in stews. Even when eaten raw as snacks with dips or in salads, they provide 158% of the daily value of vitamin C, which plays a great role in the healing of wounds, in fighting off infections and bolstering the functioning of the immune system and skin health.

Oranges

Oranges are also wonderful sources of vitamin C, which helps boost the immune system and builds collagen, which makes your skin more supple and younger-looking.

Blood Oranges

Blood oranges are very delicious and contain anthocyanins, which are antioxidants that combat free-radical damage and UV rays.

Black Currants

Black currant contains a compound called anthocyanosides, which helps protect your eyesight and improves vision. On top of that, black currant contains triple the amount of vitamin C found in oranges, which helps boost your immune system and keep your skin taut and wrinkle-free.

Pineapples

These juicy fruits are rich in manganese, which is essential for activating a certain enzyme called prolidase. This enzyme provides the amino acids needed for the formation of collagen in the skin, providing you with healthy, youthful, radiant skin.

Concord Grapes

Concord grapes are known for their dark purple skin and seeds, which are full of polyphenols a compound that has been proven to boost your brainpower, keeping you sharp and alert.

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They also bolster your arteries, reducing the risk of heart disease while increasing blood flow to the brain.

Since these grapes are harvested for a few short weeks during the fall, finding them fresh is very difficult, so opt for drinking 100% pure grape juice instead to get all the benefits of these potent fruits.

Mushrooms

Many studies have been carried out on the healing powers of mushrooms.

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  • They can reduce and prevent inflammation

  • Help fight cancer

  • Boost the immune system

  • Detoxify the body naturally

  • Protect the heart

  • Mushrooms also provide B vitamins, which are crucial for turning your food into sustainable energy and promoting healthy metabolism

  • Mushrooms are the only plant food that contains vitamin D, which helps the body absorb calcium and supports strong

  • A great bonus is a type of fiber found in mushrooms, called beta-glucan, which helps with weight management. Additionally, mushrooms are very filling, delicious, and super low in calories, making them a great addition to your weight loss

Carrots

Beta-carotene is a carotenoid antioxidant that gives orange fruits and vegetables their color and has powerful anti-cancer and anti-aging properties.

Carrots are excellent sources of beta-carotene, which is converted to vitamin A in the body and is essential for healthy skin, eye health, and shiny hair.

Sweet Potatoes

As with carrots, this tasty vegetable is chock-full of beta-carotene, which helps restore and regenerate damaged collagen, a major contributor to the elasticity and regeneration of our skin cells, keeping them young and supple.

Beans and Lentils

Beans and lentils are packed with protein-based amino acids to combat age-related muscle loss.

Furthermore, these foods are no fat sources of protein, and so they are supportive of heart health and healthy cholesterol.

Pomegranate Seeds

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Pomegranate seeds contain ellagic acid and punicalagin, both of which fight damage caused by free radicals in the body. These compounds also help preserve collagen in the skin that helps maintain a youthful appearance.

Wheat Germ

Wheat germ contains zinc, a key mineral for the production of new skin cells. Wheat germ also offers anti-inflammatory properties and may help reduce acne breakouts and prevent eczema.

A half a cup of wheat germ daily is all you need. It can be sprinkled over steamed vegetables, salads, or added to juices, yogurt, or smoothies.

Saffron

This potent reddish spice contains two major carotenoid phytonutrients, crocin, and crocetin, two major antioxidants that have anti-tumor effects.

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Saffron is believed to protect from oxidative stress and free radical damage to cells in the body. It also inhibits cancer growth factor signaling pathways, which may help stop cancer cell proliferation.

10 Anti-Aging Drinks

Just as food is important for aging gracefully, what we drink also plays a major role in the health of our cells and organs. Here are some of the best beverages to drink on a regular basis for optimal health and vitality.

Water

We tend to forget to drink enough water, especially in the colder months. Then we start complaining of headaches, digestive problems, not being able to focus, fatigue, and exhaustion. These symptoms may simply mean that you are dehydrated.

Make sure you bring a large bottle of water with you wherever you go, it may be tedious at first, but when you get used to it, you’ll be glad you have it with you, as you will feel the difference.

Lemon and Lime Juice

Drinking the juice of one or two lemons or limes per day is enough to get your daily nutritional value of vitamin C. This essential vitamin is crucial for the immune system and DNA health as well as younger skin with fewer wrinkles.

Cranberry Juice

Cranberries contain flavonoids that help prevent inflammation. Cranberry juice is known for treating urinary tract infections, preventing tooth decay, and improving blood circulation.

Coffee

Drinking one cup of caffeinated coffee on a daily basis may lower the risk of skin cancer. It also helps protect against type-2 diabetes, heart rhythm problems, and dementia. In addition, it boosts your energy level and helps keep you focused and alert.

Cocoa

Those who drink generous proportions of cocoa enjoy a healthier functioning of blood vessels thanks to the flavanols found in cocoa and healthy blood vessels lower risk of high blood pressure, type 2 diabetes, kidney disease, and dementia.

In a surprising turn of events, it’s been proven that there is in fact, no connection between chocolate and skin problems. On an even brighter note, some types of cocoa may be considered as food for your skin.

Cocoa contains a type of flavonoid called epicatechin (so do tea and red wine). Epicatechin is vital for keeping your skin healthy since it increases blood flow to the skin, along with a good dose of oxygen supply and nutrients.

Choose quality 100% pure cocoa, not instant cocoa products.

Beet Juice

The nitrates naturally found in beets are essential for boosting blood flow to the brain, thus reducing the risk of dementia, Alzheimer’s, and other diseases.

Nitrates help keep blood vessels strong and resilient, which increases the flow of blood throughout the body. Other vegetables that contain natural nitrates are cabbage and radishes.

Soymilk

Soymilk contains isoflavones, which help sustain collagen in the skin and prevent the breakdown of collagen, which is a natural part of the aging process, thus preventing the skin from sagging and losing its youthful texture.

Milk

Starting as early as in our thirties, we start to lose up to 1% of our lean muscle mass on a yearly basis. Since the amino acids found in proteins are what essentially make up our muscles, especially one known as leucine, we need to focus on getting enough of it to maintain our muscle mass, and milk does just that.

Since milk contains whey protein, which is one of the best-known sources of amino acids out there, it’s crucial that we get a lot of it. Other foods that contain leucine are Greek yogurt, lean meat, soy, whey protein powder, and fish.

Your best choice in milk is grass-fed or organic viruses the conventional options because when the milk comes from cows that graze on grass instead of being fed grains by farmers, their milk will have more omega-3s and conjugated linoleic acid (CLA), which promotes bone mass, reduces body fat and promotes immune system health.

Orange Juice

It’s a well-known fact that orange juice is brimming with vitamin C, which is an antioxidant that protects the body against numerous diseases and inflammations.

Vitamin C also helps keep your skin looking vibrant and fresh. Always juice your own, or choose 100% pure fresh squeezed and not sugary juice drinks.

Limit your intake, as juice is high in calories, and drink it in the morning so you can take the day to burn off those calories.

Green Tea

Green tea is great for maintaining healthy cells and protecting them against damage and stress. Packed with flavonoids, green tea helps protect against disease and block DNA damage associated with other toxic chemicals that cause destruction in the body.

It also contains theanine, which is an amino acid that helps keep you calm, focused, and less stressed. Several studies have found that pure green tea also promotes weight loss.

Always choose 100% pure green tea and not bottled green tea drinks that may contain sugar and preservatives.

Quick Tips

Here are a few tips on maintaining a good, healthy, and balanced diet as you age. While it’s a fact that we can’t stop our bodies from aging, there are ways to slow down the aging process so you enjoy every moment of your life no matter your age.

Caloric Intake

As we age, our metabolism slows down, so we need to reduce the amount of calories we take in in order to avoid age-related weight gain.

Reduce Unhealthy Fat Intake

We must reduce the amount of unhealthy, saturated fats in our diet by opting for low-fat milk and yogurt, lean poultry, fish, and legumes instead of red meat that is ladled with fat.

On the other hand, eating moderate amounts of monounsaturated fats are good for you, so include these in your diet.

Some of the best sources of monounsaturated fat include:

  • Olive oil, peanut oil, sesame oil, canola oil, cashews, pistachios, almonds, walnuts, avocados, olives, sunflower seeds, and pumpkin seeds.

Polyunsaturated fats (Omega-3 fatty acids) are also very healthy fats the body needs to thrive.

  • Oily fish, including mackerel, tuna or salmon, nuts and seeds such as walnuts and flaxseeds.

Boost The Calcium

The risk for osteoporosis increases as the years pile on. Therefore, once we hit 50, we need to increase our calcium intake to 1200 mg daily and assess vitamin D intake.

This can help lower the risk of osteoporosis, as well as low bone mass and the overall deterioration of the bone structure.

Eating low-fat yogurt and drinking calcium-fortified orange juice are two of the best ways to get your calcium intake naturally, vitamin D supplements may also be needed, ask your doctor.

Eat Clean

Reduce or better yet eliminate processed and junk food from your diet. Eat clean, whole food created by nature and you will enjoy much better health. Refined sugar is poison to the body, so it is beneficial to also limit it or rid yourself of it altogether.

How Much Iron Do You Need?

When women are in their childbearing years, they need 18 mg of iron daily. When women reach menopause, that amount drops to less than half, only 8 mg daily, which is the same amount men need.

If you’re taking a multivitamin that has iron in it, check to make sure it doesn’t exceed the recommended dosage. In addition, eat foods that are naturally rich in iron, such as lean meats, beans, beef liver, and leafy greens.

Final Thoughts

We’ve probably heard it too many times to count that eating fruits and vegetables, whole grains, dairy, healthy proteins, and fats while reducing fats, sugar, and salt, is key to enjoying a healthy lifestyle and preventing many types of diseases and inflammations.

However, as the years go by, we tend to forget that our bodies are well-oiled machines that need care and love to run smoothly and to stay running longer. Just as you pay close attention to your car, smartphone, kitchen gadgets, and other tools, you need to pay close attention to your body.

The most important things are to frequently drink water throughout the day, eat the right types of food, and exercise on a regular basis.

The body changes as we age, from the way we look to how our insides work. So make sure your body maintains its zing and vitality by eating and drinking right. Your future self will thank you for it.

Stay well and take care!

Visit www.pushfort.com for more!

Healthy Lifestyles for Healthier Lives — A Priority for All

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Posted in Healthy lifestyle

Tales of the “Fountain of Youth” are sprinkled throughout history, documenting an enduring quest for extended youthfulness. Medical research has resumed that search to extend life and reduce morbidity and mortality. In recent decades, this has been a tremendously successful endeavor. Global average life expectancy has had the fastest rate of increase since the 1960s, increasing by 5.5 years between 2000 and 2016.1 In the US, although concerning trends were recently observed between 2015 and 2018,2 the trend reversed in 2019 and now life expectancy is rising in the US again.3

As the average life expectancy in the world continues to increase, our attention now pivots to how to extend life free of disease. Chronic disease directly impacts quality of life, results in morbidity and disability, and represents an enormous burden to the US health system. Ninety percent of the nation’s $3.5 trillion in annual health care expenditures are devoted to treat chronic conditions.4

Heart disease and stroke not only kill the most Americans each year, but also cost the health care system $199 billion per year, with $131 billion in lost productivity.4 Therefore, it becomes important not only to extend life but also to find ways to protect life from disease. Efforts to reduce the chronic disease burden are paying off. Since the 1980s, individuals 65 years and older in the US have experienced an increase in the proportion of life free of disability.5
But, are all US communities benefiting equally from these improvements?

A growing body of evidence suggests that a person’s race, socioeconomic status (SES) and zip code have a large impact on their life expectancy.6 Data from NYU Langone Health’s City Health Dashboard showed that individuals living in fifty-six US cities can expect to live 20 years less than their fellow citizens from nearby wealthier neighborhoods. This disparity is as high as 30 years in Chicago.6 Racial minority groups and those living in poverty in the US also suffer a larger burden of disease.

Despite a lower prevalence of metabolic syndrome, Blacks suffer disproportionally higher cardiovascular disease and type 2 diabetes rates and related complications compared to White counterparts.7 The causes of these disparities are multifactorial and include lower educational attainment, poor health literacy, limited health insurance and access to care, accessibility to healthy foods and green space, housing conditions, exposure to pollution, violence, segregation, and racism.

Adhering to a healthy lifestyle is a powerful determinant of a person’s cardiovascular health and life expectancy. Li and colleagues have recently provided further supporting evidence to this important notion.

Using self-reported questionnaires collected from the Nurses’ Health Study (1980-2014) and Health Professions Follow-up Study (1986-2014), the authors demonstrated that among mostly White health professionals, a healthy lifestyle (never smoking, body mass index 18.5–24.9, moderate to vigorous physical activity ≥30 minutes/day, moderate alcohol intake [women: 5-15g/day; men 5-30g/day], and a high diet quality score [upper 40%]) is associated with an increased total life expectancy and life free of cancer, cardiovascular disease, and type 2 diabetes.8 This was approximately 7.5 years in men and 10 years in women compared with participants with a healthy lifestyle. An important limitation was that the study population consisted of mostly White health professionals who have adopted relatively healthy behaviors. Therefore, results may not be fully generalizable to other populations.

This adds to a large body of literature on the benefits of a healthy lifestyle, and provides further, updated support to the recent 2019 Primary Prevention of Cardiovascular Disease guideline recommendations from both the American College of Cardiology/American Heart Association as well as from the European Society of Cardiology/European Atherosclerosis Society.9,10 However, it is critical to consider that “modifiable” lifestyle factors may be harder to modify for certain communities.

Why is this? The individual-patient approach to healthy lifestyle counseling for cardiovascular prevention focuses on informing (and eventually improving) individual patient’s choices. This approach is central to personalized preventive medicine, and strongly supported by both American and European guidelines.9,10 A key assumption of this paradigm is that patients are able to choose their habits—i.e., their diet or amount of leisure daily physical activity. However, this may not hold true in many cases, particularly among people facing adverse socioeconomic circumstances.

For example, while wealthier persons may attend preventive health checkups more often, individuals with limited or no health insurance will have fewer encounters with primary care or cardiovascular prevention specialists—limiting their exposure to healthy lifestyle advice. Also, while wealthier families are able to afford more expensive, healthy foods such as fresh fruits, fish, or nuts, this may not be as realistic for those facing more constrained budgets.

Similarly, while individuals with higher income will often live in walkable neighborhoods where they can exercise outdoors, or afford expensive fitness centers, low-income persons will typically live in less safe areas, and have access to fewer, affordable fitness choices. Thus, under the individual-level paradigm for lifestyle change, SES features can become key to determining a person’s likelihood to eventually succeed, which may unintentionally exacerbate prevailing health disparities.

These trends have been seen in a number of studies. For instance, in a prospective study evaluating the impact of living in a food desert (as defined by poor access to healthy foods and low area income) on adverse cardiovascular outcomes,11 Kelli and colleagues followed 4944 patients who had undergone cardiac catheterization, for a median of 3.2 years. The authors found that those living in food deserts had a 44% higher risk of incident myocardial infarction (MI), after adjustment for patient demographics and traditional risk factors, than those who did not. Moreover, when food access and low income were assessed simultaneously, only low area income remained independently associated with a higher risk of MI and death/MI, stressing the role of low income is a key upwards cardiovascular health determinant; thus, a higher income can counteract intermediate factors such as poor access to healthy foods. Moreover, patients living in food deserts were more likely to be Black (31% vs 20% among those living in non-food dessert areas), highlighting the complex interplay between socioeconomic factors and race.

These reasons stress the need for complementing individual-level interventions with structural approaches, with a particular focus on low-resource and diverse communities. Investing in evidence-based, quality public health interventions is an effective means of extending life, reducing disease burden, curbing healthcare costs, and addressing health disparities. There are numerous examples of successful public health interventions that improve health outcomes by targeting smoking, diets and physical activity.12 Interventions also exist, such as those utilizing community-based health workers that are cost-effective and improve health outcomes in low-income and racial and ethnic minority communities.13

A meta-analysis showed that the median return on investment for public health interventions was 14.3 to 1 and median cost-benefit ratio was 8.3.14 Recognizing this, the Centers for Disease Control and Prevention (CDC) has laid out ten recommendations for a public health action plan to prevent heart disease and stroke.15 These support policies to assure effective public health action and evaluation; develop interventions within all groups, especially those most at risk; strengthen public health agencies; create training, consultation, and technical support services; improve data collection and monitoring; create information exchanges; and work with global partners.15

Of concern is that our public health infrastructure has been weakening in recent years, with public health spending on the decline.16 This undermines prevention efforts especially in the most vulnerable communities. The Affordable Care Act originally set aside $15 billion for public health funding, but various laws, federal spending cuts, and fund diversions have reduced this funding significantly.16,17

The CDC’s funding to prevent chronic diseases in 2019 was less than in 2013 after adjusting for inflation.17 Similar cuts were seen in many state and local health departments.17 Currently, many state public health agencies are spending less than 3% of their budgets on chronic disease prevention programs.15

In this context, the Institute of Medicine expert panel concluded that public health agencies are markedly underfunded.16 For example, the CDC’s State Physical Activity and Nutrition (SPAN) initiative only has enough funding in 2019 to support programs in 16 states.17 Funding diversions have also reduced spending on health disparity projects such as the Racial and Ethnic Approaches to Community Health (REACH) program aimed to reduce health disparities in chronic disease and related risk factors.17 The Affordable Care Act allotted additional monies for public health initiatives; it developed CDC Community Transformation Grants to implement, evaluate and disseminate evidence-based community preventive health activities that were culturally and linguistically appropriate.18 However, this program was discontinued in 2014.

As of 2020, cardiovascular clinical practice guidelines in the US and Europe now inform the most personalized individual-level primary prevention ever. However, additional efforts are needed to curb the current cardiovascular epidemic, particularly in low-income persons and communities. As a key next step, policymakers should re-appropriate funds back to federal, state, and local public health agencies and can use the CDC’s public health action plan as a framework for how to utilize these funds.

Detailed guidance on multi-level interventions for the prevention of CVD in rural and low-income communities is also included in two recent statements released by the American Heart Association.19,20 The authors state that “support of biomedical and health services research should be a national priority, and inflation-adjusted funding for the National Institutes of Health, CDC, and other agencies must be maintained and expanded”.20

Through funding and supporting a public health infrastructure, we can meet the Healthy People 2030 goals of healthy equity, reducing disparities, and improving health of all US population groups. Studies such as Li et al. should persuade policy makers that it is worthwhile to invest in public health initiatives that support and facilitate healthy lifestyles, providing opportunities for all individuals to benefit from an improved life expectancy free of disease. For this to happen, it is critical that these initiates address the social determinants of health and the barriers that make it challenging for our most vulnerable to live their healthiest life.

References

  1. Life expectancy. Global health observatory data. (World Health Organization website). Available at: https://www.who.int/gho/mortality_burden_disease/life_tables/situation_trends_text/en/. Accessed February 10, 2020.
  2. Table 4. Life expectancy at birth, at age 65, and at age 75, by sex, race, and Hispanic origin: United States, selected years 1900-2017. (CDC website). Available at: https://www.cdc.gov/nchs/data/hus/2018/004.pdf. Accessed February 10, 2020.
  3. U.S. Life Expectancy 1950-2020. (Macrotrends website). Available at: https://www.macrotrends.net/countries/USA/united-states/life-expectancy. Accessed February 10, 2020.
  4. Health and economic costs of chronic disease. National Center for Chronic Disease Prevention and Health Promotion. (CDC website). Available at: https://www.cdc.gov/chronicdisease/about/costs/index.htm. Accessed February 10, 2020.
  5. Crimmins EM, Zhang Y, Saito Y. Trends over 4 decades in disability-free life expectancy in the United States. Am J Public Health 2016;106:1287–93.
  6. Ducharme, Jamie & Wolfson, E. Your ZIP code might determine how long you live – and the difference could be decades. TIME. (2019). Available at: https://time.com/5608268/zip-code-health/ . Accessed February 10, 2020.
  7. Osei K, Gaillard T. Disparities in cardiovascular disease and type 2 diabetes risk factors in Blacks and Whites: dissecting racial paradox of metabolic syndrome. Front Endocrinol (Lausanne) 2017;8:204.
  8. Li Y, Schoufour J, Wang DD, et al. Healthy lifestyle and life expectancy free of cancer, cardiovascular disease, and type 2 diabetes: prospective cohort study. BMJ 2020;368:l6669.
  9. Arnett DK, Blumenthal RS, Albert MA, et al. 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation 2019;140:e596–e646.
  10. Mach F, Baigent C, Catapano AL, et al. 2019 ESC/EAS Guidelines for the management of dyslipidaemias: lipid modification to reduce cardiovascular risk. Eur Heart J 2020;41:1–88.
  11. Kelli HM, Kim JH, Samman Tahhan A, et al. Living in food deserts and adverse cardiovascular outcomes in patients with cardiovascular disease. J Am Heart Assoc 2019;8:e010694.
  12. Our Impact. National Center for Chronic Disease Prevention and Health Promotion. (CDC website). Available at: https://www.cdc.gov/chronicdisease/programs-impact/impacts.htm . Accessed February 10, 2020.
  13. Kim K, Choi JS, Choi E, et al. Effects of community-based health worker interventions to improve chronic disease management and care among vulnerable populations: a systematic review. Am J Public Health 2016;106:e3–e28.
  14. Masters R, Anwar E, Collins B, Cookson R, Capewell S. Return on investment of public health interventions: a systematic review. J Epidemiol Community Health 2017;71:827–34.
  15. Executive Summary. Public Health Action Plan to Prevent Heart Disease and Stroke. (CDC website). Available at: https://www.cdc.gov/dhdsp/action_plan/pdfs/action_plan_2of7.pdf. Accessed February 10, 2020.
  16. Himmelstein DU, Woolhandler S. Public Health’s Falling Share of US Health Spending. Am J Public Health 2016;106:56–57.
  17. McKillop M, Illakkuvan V. The impact of chronic underfunding on America’s public health system: trends, risks, and recommendations, 2019. (Trust for America’s Health (TFAH) website). (2019). Available at: https://www.tfah.org/wp-content/uploads/2019/04/TFAH-2019-PublicHealthFunding-06.pdf . Accessed February 10, 2020.
  18. Community transformation grants (2011-2014). (CDC website). Available at: https://www.cdc.gov/nccdphp/dch/programs/communitytransformation/index.htm Accessed February 10, 2020.
  19. Harrington RA, Califf RM, Balamurugan A, et al. Call to Action: Rural Health: A Presidential Advisory from the American Heart Association and American Stroke Association. Circulation 2020. Available online at: https://www.ahajournals.org/doi/10.1161/CIR.0000000000000753
  20. Warner JJ, Benjamin IJ, Churchwell K, et al. Advancing Healthcare Reform: The American Heart Association’s 2020 Statement of Principles for Adequate, Accessible, and Affordable Health Care: A Presidential Advisory from the American Heart Association. Circulation 2020 [published online ahead of print].

Clinical Topics: Diabetes and Cardiometabolic Disease, Dyslipidemia, Prevention, Diet, Exercise

Keywords: Life Expectancy, Body Mass Index, Follow-Up Studies, American Heart Association, Self Report, Metabolic Syndrome X, Cardiovascular Diseases, Quality of Life, Health Literacy, Minority Groups, Health Expenditures, Diabetes Mellitus, Type 2, Health Behavior, Chronic Disease, Diet, Social Class, Primary Prevention, Insurance, Health, Habits, Atherosclerosis, Stroke, Counseling, Neoplasms, Health Occupations, Biomedical Research, Exercise, Socioeconomic Factors, Health Services Accessibility, Heart Diseases, Leisure Activities, Longitudinal Studies, Epidemiologic Studies, Dyslipidemias

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Healthy lifestyle: 5 keys to a longer life – Harvard Health Blog

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Posted in Healthy lifestyle

How is it that the United States spends the most money on healthcare, and yet still has the one of the lowest life expectancies of all developed nations? (To be specific: $9,400 per capita, 79 years, and 31st.)

Maybe those of us in healthcare have been looking at it all wrong, for too long.

Healthy lifestyle and longevity

Researchers from the Harvard T.H. Chan School of Public Health conducted a massive study of the impact of health habits on life expectancy, using data from the well-known Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). This means that they had data on a huge number of people over a very long period of time. The NHS included over 78,000 women and followed them from 1980 to 2014. The HPFS included over 40,000 men and followed them from 1986 to 2014. This is over 120,000 participants, 34 years of data for women, and 28 years of data for men.

The researchers looked at NHS and HPFS data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered, validated questionnaires.

What is a healthy lifestyle, exactly?

These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:

1.   Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.

2.  Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.

3.   Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.

4.   Smoking, well, there is no healthy amount of smoking. “Healthy” here meant never having smoked.

5.   Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Researchers also looked at data on age, ethnicity, and medication use, as well as comparison data from the National Health and Nutrition Examination Surveys and the Centers for Disease Control and Prevention’s Wide-Ranging Online Data for Epidemiologic Research.

Does a healthy lifestyle make a difference?

As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.

Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn’t matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan. This is one of those situations where I wish I could reprint their graphs for you, because they’re so cool. (But if you’re very curious, the article is available online, and the graphs are on page 7. Check out Graph B, “Estimated life expectancy at age 50 according to the number of low-risk factors.”)

This is huge. And, it confirms prior similar research — a lot of prior similar research. A 2017 study using data from the Health and Retirement Study found that people 50 and older who were normal weight, had never smoked, and drank alcohol in moderation lived on average seven years longer. A 2012 mega-analysis of 15 international studies that included over 500,000 participants found that over half of premature deaths were due to unhealthy lifestyle factors such as poor diet, inactivity, obesity, excessive alcohol intake, and smoking. And the list of supporting research goes on.

So what’s our (big) problem?

As the authors of this study point out, in the US we tend to spend outlandishly on developing fancy drugs and other treatments for diseases, rather than on trying to prevent them. This is a big problem.

Experts have suggested that the best way to help people make healthy diet and lifestyle change is at the large-scale, population level, through public health efforts and policy changes. (Kind of like motorcycle helmets and seat belt legislation…) We have made a little progress with tobacco and trans-fat legislation.

There’s a lot of pushback from big industry on that, of course. If we have guidelines and laws helping us to live healthier, big companies aren’t going to sell as much fast food, chips, and soda. And for companies hell-bent on making money at the cost of human life, well, that makes them very angry.

Follow me on Twitter @drmoniquetello

Sources

Impact of healthy lifestyle factors on life expectancies in the US population. Circulation, April 2018.

National Institute on Alcohol Abuse and Alcoholism, What is a standard drink?

The population health benefits of a healthy lifestyle: Life expectancy increased and onset of disability delayed. Health Affairs, August 2017.

The combined effects of healthy lifestyle behaviors on all-cause mortality: a systematic review and meta-analysis. Preventive Medicine, September 2012.

Changing minds about changing behavior. Lancet, January 2018.

The US Food and Drug Administration (FDA) Final Determination regarding Partially Hydrogenated Oils (trans fat)

The US Food and Drug Administration (FDA) Family Smoking Prevention and Tobacco Control Act- An Overview