Unlocking the Code to Longevity: The 8 Lifestyle Factors That Could Add Over Two Decades to Your Life
Krissy Vann | Host, All Things Fitness and Wellness
Chronic diseases account for a staggering 80% of healthcare expenses and are the primary culprits behind the majority of illnesses and deaths in the United States. But what if there was a way to tackle these relentless foes head-on, not just treating their symptoms but targeting their root causes? Welcome to the realm of lifestyle medicine, a groundbreaking approach that could revolutionize the way we combat chronic diseases and their financial burdens.
A recent study involved over 700,000 US veterans aged 40 to 99, conducted between 2011 and 2019 as part of the Million Veteran Program. Its core aim? Uncovering how particular lifestyle choices impact longevity and the risk of death from chronic diseases.
The researchers looked at eight lifestyle factors that could have a profound influence on our health. These factors were:
1. Never Smoking
2. Physical Activity
3. Moderate Alcohol Consumption
4. Quality Sleep
5. Healthy Diet
6. Stress Management
7. Positive Social Relationships
8. No Opioid Addiction
The researchers then followed these veterans for a total of about 1.13 million years and noted who passed away and when. This allowed them to calculate the likelihood of death for different lifestyle choices. The results were striking.
For those who adopted none of the healthy lifestyle factors, the mortality rate was 72.6 deaths per 1,000 person-years. However, this rate dropped dramatically as more lifestyle factors were adopted. Those with all eight factors had a significantly lower mortality rate of only 7.4 deaths per 1,000 person-years.
In simpler terms, making these positive lifestyle choices was associated with a substantial reduction in the risk of dying prematurely. But what were these reductions exactly?
- Having good social relationships was linked to a 5% lower risk of death.
- Practicing good sleep hygiene translated to an 18% lower risk.
- Staying away from binge drinking was associated with a 19% lower risk.
- Embracing a good diet led to a 21% lower risk.
- Managing stress effectively resulted in a 22% lower risk.
- Not smoking was tied to a 29% lower risk.
- Steering clear of opioid addiction came with a 38% lower risk.
- Engaging in regular physical activity had the most substantial impact, correlating with a whopping 46% lower risk of death.
But that's not all. When all these lifestyle factors were combined – imagine a veteran who ticked all the boxes – the reduction in the risk of dying from any cause was a staggering 13%. This underlines the incredible power of a holistic approach to healthy living.
Now, let's talk numbers. If a 40-year-old man or woman adopted all eight of these lifestyle factors, they could potentially add around 23.7 and 22.6 years respectively to their life expectancy. This isn't just about living longer; it's about living better, with a reduced risk of suffering from chronic diseases that can diminish our quality of life.
So, what's the big takeaway? Lifestyle medicine isn't some distant dream; it's a reality that we can embrace today. By making positive changes in our daily lives – from putting out that last cigarette to cultivating meaningful social connections and breaking a sweat – we're not just adding years to our lives; we're adding life to our years. This study isn't just a collection of data; it's a blueprint for a healthier, happier, and longer life.
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