To Your Health
November, 2010 (Vol. 04, Issue 11) |
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The Road to Longevity
By Drs. Ronald Klatz and Robert Goldman
Harvard scientists have observed that the shortest-living Americans are Native American populations in South Dakota, living an average lifespan of 66.5 years, whereas the longest-living Americans are Asian-American women residing in Bergen County, N.J., who live to an average lifespan of 91.1 years. That's a nearly 25-year difference! Just think about what you could do with 25 "extra" years, particularly if you could enjoy them with sound body and mind. Here's what science says about the best ways to stay healthy, active and vital into your older years.
1. Choose Wisely
A study that followed 20,000 men and women, ages 45 to 79, for 13 years found that poor lifestyle choices can shorten lifespan by as many as 14 years. The researchers found that study subjects with the lowest number of healthy behaviors were four-times more likely to die during the study period, most notably from cardiovascular disease. In fact, participants with the lowest healthy lifestyle scores had the same risk of dying as someone with the highest healthy lifestyle scores who was 14 years older.
Here are four beneficial lifestyle behaviors identified as contributing to longevity: smoking cessation, associated with an 80 percent improvement in lifespan; increased consumption of fresh fruits and vegetables; moderate drinking; and staying physically active.
Source: Khaw KT, et al. "Combined Impact of Health Behaviours and Mortality in Men and Women: The EPIC-Norfolk Prospective Population Study." PLoS Med, Jan. 8, 2008;5(1):e12 (Epub ahead of print].
2. Why Risk It?
Adding support to the above, a study of 23,153 German men and women, ages 35 to 65 years, found that four lifestyle factors slashed the risk of cardiovascular disease, diabetes and cancer by 80 percent: never smoking, body mass index of 30 or less, exercising 3.5 hours a week, and eating a healthy diet. The study authors concluded: "The message is clear. Adhering to 4 simple healthy lifestyle factors can have a strong impact on the prevention of chronic diseases."
Source: Ford ES, et al. "Healthy Living Is the Best Revenge: Findings from the European Prospective Investigation Into Cancer and Nutrition-Potsdam study." Arch Intern Med, Aug. 10, 2009;169(15):1355-62.
3. Don't Weight Around
A 12-year study involving more than 11,000 adult participants found that underweight people were 70 percent more likely to die during the study period compared to people of normal weight, and that the extremely obese had a 36 percent increased risk of death compared to their healthier counterparts. Interestingly, carrying a few extra pounds was found to be protective against early death; modestly overweight subjects were 17 percent less likely to die early, suggesting that when it comes to weight, eating habits, etc., moderation may be the key.
Source: Orpana HM, et al. "BMI and Mortality: Results From a National Longitudinal Study of Canadian Adults." Obesity, June 18, 2009 [Epub ahead of print].
4. Maximize Movement
A study of 2,401 twins that tracked their physical activity level, lifestyle habits, and examined the length of the telomeres in their white blood cells (leukocytes) revealed that men and women who were less physically active in their leisure time had shorter leukocyte telomeres than those who were more active. The mean difference in leukocyte telomere length between the most active subjects (who performed n average of 199 minutes of physical activity per week) versus the least active subjects (16 minutes of physical activity per week) was 200 nucleotides. This translated to mean that "the most active subjects had telomeres the same length as sedentary individuals up to 10 years younger, on average."
Source: Cherkas LF, et al.."The Association Between Physical Activity in Leisure Time and Leukocyte Telomere Length." Arch Intern Med, Jan. 28, 2008;168(2):154-8.
