What Are The Essentials For Healthy Longevity?
Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to talk about Life’s Essential 8.
Last month, I spoke about a recent study published in JAMA Internal Medicine and reported on by Medscape about following the American Heart Association's Life's Essential 8 score. This study showed that individuals who scored higher on 8 essential health metrics had more years of healthy longevity. Specifically, men demonstrated an increase of 7 years of disease-free life expectancy and women demonstrated an increase of 9 years of disease-free life expectancy for conditions of cardiovascular disease, diabetes, cancer, and dementia. A review of the Essential 8 can help you generate goals toward your own healthy longevity.
Eat a balanced diet
One way to adopt a healthy diet is by consuming more plant-based foods. According to the American College of Lifestyle Medicine, plant-based diets have been linked to a lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. To ensure your plant-based meals are nutritionally rich, aim to include a variety of fruits, vegetables, whole grains, legumes, and nuts. You can start by following a plant-based recipe guide, such as the ACLM Food as Medicine Jumpstart which provides plant-based meal plans, shopping lists, and recipes to help you transition to a healthier diet. Want to learn more about the benefits of plant-based eating? Check out one of my recent posts.
Don’t Smoke
Smoking increases the risk of heart disease, lung cancer, and stroke, among other illnesses, as well as premature death. The chemicals in tobacco can cause damage to our organs and contribute to age-related diseases. Quitting smoking is a difficult process, but the benefits of your healthy longevity are worth it. For support in quitting, including free quit coaching, a free quit plan, free educational materials, and referrals to local resources, call 1-800-QUIT-NOW (1-800-784-8669).
Exercise regularly
Optimal physical activity can lower the risk of many chronic illnesses, such as heart disease, stroke, diabetes, and even some types of cancer. There are various types of physical activities you can enjoy to improve your health, such as brisk walking, cycling, dancing, strength training, and swimming. Experts recommend engaging in 150 minutes of physical exercise to see improvements in cardiovascular health.
Sleep plays a critical role in our overall health and well-being, affecting our physical, mental, and emotional health. Many people struggle with getting enough sleep due to a variety of reasons, such as stress, anxiety, or a busy lifestyle. According to The National Sleep Foundation, 50 million to 70 million people in the U.S. have ongoing sleep disorders. 10-15% of the US population deals with chronic insomnia.
To ensure you're getting enough rest at night, try to establish a regular sleep schedule by going to bed and waking up at the same time each day. Create a comfortable sleeping environment by keeping your bedroom cool, dark, and quiet. Avoid using electronic devices, such as smartphones or tablets, before bedtime, as the blue light they emit can interfere with your sleep. Also, try to limit caffeine and alcohol intake in the evening, as they can disrupt your sleep. By following these tips, you can establish good sleep habits, feel more refreshed in the morning, increase healthy longevity, and reap the health benefits associated with getting enough sleep. To read my essential guide to better sleep, click here.
Keep track of your BMI
Maintaining a healthy BMI is essential for achieving optimal health and reducing the risk of chronic illnesses like heart disease, diabetes, and stroke. BMI means “body mass index,” which is a measure of how much body fat you have based on your height and weight. According to the Centers for Disease Control and Prevention (CDC), a healthy BMI falls between 18.5 to 24.9. You can use an online BMI calculator or consult your healthcare provider to assess your BMI and get guidance on how to maintain a healthy weight. You can easily calculate your BMI by visiting the National Institutes of Health website.
The first step to a healthy BMI is a healthy diet. A healthy diet includes more nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, nuts, and seeds, and avoiding hyper-palatable food. The second step to a healthy BMI is engaging in regular physical activity. Here are some tips from last month's blog for maintaining a healthy weight and getting one step closer to a healthy BMI and reaching healthy longevity.
Maintain a good cholesterol level
Cholesterol plays a crucial role in the production of hormones and vitamin D, however, specific levels of cholesterol can increase the risk of heart disease. To learn more about how cholesterol works, visit the American Heart Association.
It is important to get your cholesterol checked regularly to ensure that it's within the normal range. You can ask your doctor for a lipid (cholesterol) profile test, which measures “good” and “bad” cholesterol as well as triglycerides. If your cholesterol levels are higher than normal, your doctor may recommend lifestyle changes like the ones we've discussed or medications to help you lower it and reach healthy longevity.
Maintain an optimal glucose level
Glucose is a type of sugar that our body uses as an energy source. However, high levels of glucose in the blood can increase the risk of developing diabetes, heart disease, and other chronic illnesses. According to the CDC, 1 in 5 people don’t know they have pre-diabetes or diabetes. One way you can identify pre-diabetes or diabetes is by going to regular check-ups with your healthcare provider. Labs such as a Fasting Blood Glucose Level or a Hemoglobin A1C can help identify these patients. Once getting a diagnosis, your doctor can help you take preventative measures and make informed choices for your health.
To support a healthy glucose level, it's essential to consume a diet rich in fruits, vegetables, whole grains, and lean proteins while avoiding high-sugar foods and beverages like soda, candy, and pastries. Here are some tips on replacing processed sugar in your diet. Engaging in regular physical activity can also help regulate blood glucose levels by improving insulin sensitivity. Research has shown that with the correct lifestyle changes, losing 5-7% of body weight, and adding 150 minutes of exercise per week can cut the risk of developing type 2 diabetes by up to 58% (71% for people over 60 years old).
Monitor your blood pressure levels
Blood pressure measures the force of blood pushing against the walls of the arteries as the heart pumps. High blood pressure can lead to heart disease, stroke, and other health complications. According to the American Heart Association, a healthy blood pressure reading is in the range of 120/80 mmHg to 129/80 mmHg.
To support a healthy blood pressure level, it's essential to maintain a healthy diet, engage in regular physical activity, and manage stress. Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins while limiting processed foods and foods high in sodium can help lower blood pressure. Engaging in regular physical activity like brisk walking, cycling or swimming can also help lower blood pressure levels. It’s also important to not smoke and limit alcohol intake as both can raise blood pressure. Stress management techniques, such as meditation, yoga, or deep breathing, can also lower blood pressure.
Life's Essential 8 provides a roadmap for achieving longevity and reducing the risk of chronic illnesses. Here is the tool to measure your personal score. Visit the American Heart Association's - My Life Check! As a member of my concierge practice, you would be provided health coaching and tools for maintaining these goals. Learn more here.
If you'd like support with your health, reach out to Dr. Beaton's office today.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.