Diet, Lifestyle and Aging, part 1
Following these Five Healthy Lifestyle Habits - recommended by the Harvard School of Public Health (HSPH) - Increased women’s life expectancy by 14 years and men’s by 12 years:
Healthy Diet + Regular Exercise + Healthy Body Weight
+ Moderate Alcohol Consumption (1-2 drinks/day)
+ Avoid Smoking
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Compared with those who followed none of the healthy habits, those who followed all five habits were 74% less likely to die during the 27-year study period. [1 ]
Since heart health is a national concern, the DASH (Dietary Approaches to Stop Hypertension) diet was designed for healthy heart outcomes; it is higher in fruits and vegetables, low in salt, fat, and sugar. A 1997 study found that a DASH diet could lower blood pressure equally well as some prescription drugs [2].
Highlights of the US Department of Health and Human Services
Physical Activity guidelines for adults:
ü Everyday – Get up and walk.
ü Limit sitting at the computer or TV.
ü 2X/week – Strength/weight bearing, Flexibility and Balance exercises
ü 3 – 5X/week – Cardio/recreation (ex. basketball, dancing). This is important for weight loss, and heart and lung function.
The goal is to raise your heart rate and still be able to carry on a conversation while working out.[3]
Always check with your doctor before starting an exercise program.
You may be amazed by the results of a few simple changes!
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A single round* of exercise can:
Improve sleep,
Lower risk of colon cancer, heart disease and diabetes,
Lower blood pressure,
Reduce arthritic pain;
Curb anxiety and depression;
Falls & fracture preventative and less risk of osteoporosis.[4] *(30 – 40 minutes
The Key: The Weight Loss Benefits of Aerobics
“The Majority of weight loss occurs ‘via breathing.” Scientists studied how fat was transformed into carbon dioxide (CO2) and water (H2O).
The body uses oxygen to burn fat: Using 29 kg of O2, 10kg of fat was excreted as 28 kg of CO2 and 11kg of H2O. Image 3
“The results suggest that the lungs are the main excretory organ for weight loss.”
The Bottom Line - Eat less, Move more! “Physical activity as a weight loss strategy is easily undone by small amounts of excess food.” [5].
Maintaining a Healthy Body Weight
The majority (69%) of Americans are overweight or obese [6].
How did this happen?
Continued in Lifestyle and Aging, Part 2
References 1. HSPH, 5 Healthy Habits to live by: Lifestyle habits in adulthood may increase women’s life expectancy by 14 years, men gain 12. 2. “Functional foods in the prevention and treatment of disease: significance of the Dietary Approaches to Stop Hypertension Study.” 3.https://health.gov/sites/default-/files/2019- 9/Physical_Activity_Guidelines-2nd_edition.pdf. 4. “What’s wrong with this picture?” Nutrition Action Healthletter, Liebman, B., Jan – Feb, 2000. 5. https://www.bmj.com/content/349/bmj.g7257.full (VIdeo w science!) 6. https://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends/obesity-rates-worldwide/. .Images: 1. HSPH. https://news.harvard.edu/gazette-/story/2018/04/5-healthy-habits-may-increase-life-expectancy-by-decade-or-more/ 2. https://time.com/4474874/exercise-fitness-workouts/. 3. https://www.theguardian.com/lifeandstyle/2018/dec/15/over-65s-join-parkruns]
