Many of us use the beginning of the year to make many resolutions – some of us focus on our life and look at ways to improve our lifestyles, while others look at ways to live longer lives. Recent studies have shown that healthy habits may slow the aging process at the cellular level. It has also been shown that what we eat and how we live our lives can influence on how long we live.
Factors influencing how long we live
There is no doubt that the life expectancy in many countries, including Anguilla, has increased in that last twenty to thirty years. This has been attributable to improved health care and improved nutrition, but there are many other factors that have led to individuals living longer lives. Some factors we have no control over, while others we can influence. Our genes play a great role in determining how long we live, but other factors are also important – such as our diet, lifestyles and our environment.
Our genes
We are all aware that our genes have a role to play on how long we live. We are all borne with certain genes, but we must also protect our genes if we want to live to an old age. Medical research has shown that if we protect our chromosomes we can live longer. As we age, the ends of our chromosomes — called telomeres — become shorter. This makes people more vulnerable to disease. You might think there is nothing you can do, but new research suggests otherwise. In a recent study, lifestyle changes boosted an enzyme that increases telomere length. Other studies also find that diet and exercise can protect telomeres. Eating healthy and regular exercise can therefore influence how long we live.
Quit smoking
There is no doubt that giving up cigarettes can lengthen your days on earth. According to a 50-year British study, quitting at age 30 could increase your lifespan by an entire decade. If you do not smoke, then avoid taking up this deadly habit, and if you do smoke try to stop or cut back as soon as possible. Second hand smoking is also very dangerous as well.
Take that afternoon nap
A siesta is standard in many parts of the world, and now there is scientific evidence that napping may help you live longer. A recent study suggests that regular nappers are 37% less likely to die from heart disease than occasional nappers. Researchers think naps might help your heart by keeping stress hormones down.
Adopt a healthy diet
There are many studies that show that what we eat can influence our lifespan. The Mediterranean diet is high in fruits, vegetables, whole grains, olive oil, and fish. Medical research shows that a Mediterranean diet significantly lowers the risk of metabolic syndrome – a combination of obesity, elevated blood sugar, increased blood pressure, and other factors that raise your risk of heart disease and diabetes. Even if you do not follow the Mediterranean diet, you should adopt a healthy diet that has been shown to improve your health. If in doubt, talk to your dietitian or health care provider.
Get married
Yes, several studies show that married people tend to outlive their single counterparts. Many researchers attribute the difference to the social and economic support marriage provides. While a current marriage offers the greatest benefit, people who are divorced or widowed have lower mortality rates than those who have never been married.
Lose weight
Many individuals in Anguilla are overweight or obese. The number of children with obesity on the island is alarming. If you are overweight, slimming down can protect against diabetes, heart disease, and other life-shortening conditions. Belly fat appears to be particularly harmful to individuals.
Exercise regularly
The evidence is overwhelming – people who exercise live longer on average than those who do not. According to dozens of studies, regular physical activity reduces the risk of heart disease, stroke, diabetes, some forms of cancer, and depression. Exercise may even help you stay mentally sharp in your old age. Ten-minute spurts of activity are fine, as long as they add up to about 2.5 hours of moderate exercise per week. The beginning of the year is a common time for many individuals to start exercising but, sadly, many give up before January ends. Make an effort to start exercising regularly today.
Drink in Moderation
Heart disease is less common in moderate drinkers than in people who do not drink at all. But keep in mind that too much alcohol increases the belly size, boosts blood pressure, and can cause a host of other health problems. Remember, if you do not drink, do not start. There are many other ways of protecting your heart.
Get spiritual
Research suggests that people who attend religious services tend to live longer than people who never attend. In a 12-year study of people over age 65, those who attended services more than once a week had higher levels of a key immune system protein than their peers who attended no services. They were also significantly less likely to die during the study period. The strong social network that develops among people who worship together may contribute to their overall health.
Forgive
Letting go of grudges has surprising physical health benefits. Chronic anger is linked to decreased lung function, heart disease, stroke, and other ailments. Forgiveness will reduce anxiety, lower your blood pressure, and help you to breathe more easily. These benefits tend to increase as you get older.
Use safety gear
I have long advocated that the wearing of seatbelts in Anguilla should be made compulsory. For some reason our lawmakers/ policy makers do not see the need for such legislation.
Accidents are a common cause of death in many countries, and a top cause of death for people ages 1 to 24. Wearing safety gear is a simple way to boost your odds of a long life. In the event of a motor vehicle crash, seatbelts reduce the risk of death or serious injury by 50%. In bike accidents, most deaths are caused by head injuries, so always wear your helmet.
Get adequate amount of sleep
Getting enough good quality sleep can lower the risk of obesity, diabetes, heart disease, and mood disorders. Sufficient sleep will also help you recover from illness faster. Burning the midnight oil, on the other hand, carries serious health risks. Sleeping less than 5 hours per night boosts the risk of premature death, so make sleep a priority.
Manage stress
Recent research suggests that lifestyle changes, including stress management, not only help prevent heart disease, but may actually reverse it. Although avoiding stress is not a viable option for most people, there are effective ways to control it. Try yoga, meditation, or deep breathing. Even a few minutes a day can make a difference.
Get regular medical check-ups
Getting regular medical check-ups, and taking appropriate screening test, can help detect certain conditions and lead to early treatment and greater success. Many men are reluctant to see their doctors and wait until it is too late to seek medical attention.
Conclusion
Living a longer life is a wish for many individuals. Our genes play a great role in determining how long we live, but how we live our lives can also influence how long we have here on this earth. Some of these factors we can control, while others we have no control of. As we begin a new year, let us all take some time and reflect on what we can do to live a longer, healthy and productive life.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over thirty years in clinical practice. Dr Hodge has a medical practice in the Johnson Building in The Valley.
