These 5 factors that save 10 years of healthy life

Reaching old age without chronic diseases

A recently published study concluded that certain lifestyle factors can increase the chances of reaching a later age without chronic health problems.

Much research has been conducted on lifestyle choices, such as smoking, physical activity, drinking habits, weight management, and diet, which affect our overall lifespan and health. likelihood of suffering from chronic diseases. However, few studies have examined how a combination of these factors relates to a long, disease-free life.

“We wanted to see if eating a healthy diet and exercising could prolong life, not only life expectancy, but also life expectancy without chronic diseases, such as cancer, cardiovascular disease and diabetes,” said Dr. Frank Hu, MPH, professor at the TH Chan School of Public Health in Harvard, Massachusetts, and lead author of the study.

5 crucial health factors

The researchers looked at data from about 73,000 nurses in the United States, taken from the Nurses’ Health Study, and nearly 40,000 male health care professionals in the United States, taken from the Health Professionals Follow-Up Study. . The study participants did not have cancer, cardiovascular disease or diabetes when they were recruited.

For more than 20 years, study participants were systematically assessed for new diagnoses and deaths from cancer, cardiovascular disease, and type 2 diabetes. Researchers made adjustments based on the age, ethnicity, family medical history and other considerations.

The low-risk lifestyle factors used to calculate a healthy lifestyle score were:

  • never smoke
  • at least 30 minutes of daily physical activity
  • moderate alcohol consumption
  • maintaining a moderate weight (defined as a BMI less than 25)
  • a good quality diet
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A healthy low-impact lifestyle, moderate physical exercise, a balanced and varied diet, good hydration and an appropriate amount of sleep can do wonders to help maintain a positive mental and physical state after age 50 and over. for many years.

Increase your healthy life expectancy

Years of life free of cancer, heart disease and diabetes at age 50 were 24 years for women who followed none of the low-risk lifestyle factors.

It was 34 years for women who had adopted four or five of these factors. Life expectancy without these chronic conditions was 24 years in 50-year-old men who followed none of the low-risk lifestyle factors. It was 31 for men who practiced four or five of these healthy habits.

Food is key

Being selective in what you eat is one of the most important lifestyle factors. High-fiber foods have been widely studied for their cardiovascular health benefits, including blood pressure regulation. These foods are plant-based and include whole grains, fruits, and vegetables.

Additionally, legumes, such as beans, lentils, and peas, have been shown to reduce the risk of heart disease, high cholesterol, and high blood pressure. For those who wish to preserve heart function and health, it would be good to avoid foods high in sugar, sodium, saturated fats and refined carbohydrates. It’s especially important to avoid these foods if you have high cholesterol.

If you plan to eat a food high in sugar, salt or fat, it is better to choose something else. In addition, optimizing calorie intake and achieving or maintaining a moderate weight and waist circumference into middle age are the most important ways to reduce the risk of diabetes, along with regular physical activity and avoiding to smoke.

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Smoking and obesity: the two most dangerous factors

According to the study, men who smoked heavily, defined as 15 or more cigarettes a day, and obese men and women (defined as having a BMI of 30 or more) had the lowest chance of having a life expectancy. disease-free at the age of 50. If the five lifestyle factors examined: healthy eating, maintaining a healthy body weight, not drinking to excess, not smoking, and being physically active, for smokers, the thing the most important thing to do, of course, is to quit smoking. For obese people, it is important to lose weight and maintain a healthy body weight. Within 1 to 10 years after quitting smoking, the risk of heart disease and lung cancer decreases, and by age 15, the risk of each of these diseases is close to that of a non-smoker.

* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. [HighProtein-Foods.com]

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