Most of us know the basics of good health, even if we don’t always practice them: regular exercise, not smoking, eating lots of fruits and vegetables, alcohol in moderation. And what do we get in return? A longer life for starters. In fact, a recent British study suggests that clean living can add as much as 14 years to our lives…
For years, we have heard that certain behaviors such as exercise, proper diet and moderate alcohol consumption are linked to health benefits. But with each new study, the recommended lifestyle changes get more confusing. How much exercise do we really need? What kind of diet? How much alcohol is too much? These questions leave us wondering what steps will really do our body good. Most of us simply want an easy, clear approach that will help us make healthier lifestyle choices.
Despite the overwhelming evidence that good habits influence health, little is known about their combined effect. Does moderate alcohol intake compensate for a lack of exercise? Or can a cluster of small changes in lifestyle add up to improved health?
For years, we have heard that certain behaviors such as exercise, proper diet and moderate alcohol consumption are linked to health benefits. But with each new study, the recommended lifestyle changes get more confusing. How much exercise do we really need? What kind of diet? How much alcohol is too much? These questions leave us wondering what steps will really do our body good. Most of us simply want an easy, clear approach that will help us make healthier lifestyle choices.
Despite the overwhelming evidence that good habits influence health, little is known about their combined effect. Does moderate alcohol intake compensate for a lack of exercise? Or can a cluster of small changes in lifestyle add up to improved health?
Your Everyday Choices Matter
To address such questions, British researchers recruited and surveyed more than 20,000 people between 1993 and 1997, tracking them until 2006. As part of the EPIC study (European Prospective Investigation into Cancer and Nutrition), the researchers scored people based on four defined behaviors − smoking, physical activity, drinking, and fruit and vegetable intake − and matched those scores with health outcomes.
Participants, none of whom had cancer or cardiovascular disease, completed a health and lifestyle questionnaire, had a physical examination and had their level of vitamin C measured. The health behavior scores ranged from zero (a participant who did none of the four healthy behaviors) to 4 (a participant who adhered to all healthy behaviors).
“Healthy behaviors” consisted of not smoking, regular exercise, little to moderate alcohol consumption, and eating lots of fruits and vegetables. Not smoking was defined as currently not smoking. Physical inactivity meant having a sedentary job and doing no recreational exercise. (See related article: Gaining Weight at Work?)
Participants, none of whom had cancer or cardiovascular disease, completed a health and lifestyle questionnaire, had a physical examination and had their level of vitamin C measured. The health behavior scores ranged from zero (a participant who did none of the four healthy behaviors) to 4 (a participant who adhered to all healthy behaviors).
“Healthy behaviors” consisted of not smoking, regular exercise, little to moderate alcohol consumption, and eating lots of fruits and vegetables. Not smoking was defined as currently not smoking. Physical inactivity meant having a sedentary job and doing no recreational exercise. (See related article: Gaining Weight at Work?)
The researchers considered moderate alcohol intake to be between 1 and 14 units of alcohol per week. In Britain, one unit is generally a small bottle of regular-proof beer or a small glass of wine. (A can of strong beer is around 4 units of alcohol.)
Vitamin C levels were consistent with at least five servings of fruit and vegetables per day.
The researchers tracked the deaths in the study group until 2006. The results, published in the online journal PloS Medicine, were dramatic. After controlling for other factors that might contribute to death, such as sex, age, body mass index, and social class, those who practiced none of the four healthy behaviors (a score of zero) were four times more likely to die than those who practiced clean living habits.
In fact, those who consistently practiced all four healthy habits (a score of 4) were likely to live approximately 14 years longer than those who did not. Those who scored a 2 were twice as likely to have died.
Deaths were most commonly from cardiovascular disease, although some died of cancer and other causes. The researchers concluded that the lower mortality risk for those with all four health behaviors was the equivalent to being 14 years younger in age.
Vitamin C levels were consistent with at least five servings of fruit and vegetables per day.
The researchers tracked the deaths in the study group until 2006. The results, published in the online journal PloS Medicine, were dramatic. After controlling for other factors that might contribute to death, such as sex, age, body mass index, and social class, those who practiced none of the four healthy behaviors (a score of zero) were four times more likely to die than those who practiced clean living habits.
In fact, those who consistently practiced all four healthy habits (a score of 4) were likely to live approximately 14 years longer than those who did not. Those who scored a 2 were twice as likely to have died.
Deaths were most commonly from cardiovascular disease, although some died of cancer and other causes. The researchers concluded that the lower mortality risk for those with all four health behaviors was the equivalent to being 14 years younger in age.
Backed Up By Science
Previous research supports the benefits of one or more of the health behaviors tracked in this study. For example, physical inactivity at work and leisure correlates with higher mortality rates. The authors of the EPIC study have previously reported that high fruit and vegetable consumption, measured by the amount of vitamin C in the blood, is also associated with lower mortality rates in men and women.
Previous studies have established that vitamin C levels are a good indicator of fruit and vegetable intake. Interestingly, vitamin supplements are not associated with effects on mortality, and study results were similar even after excluding people who take daily vitamins. Vitamin C levels may also correlate with other healthy eating practices, such as eating lots of fiber and fish but little fat.
Lastly, an earlier European study that tracked more than 2,000 older men and women indicated that a Mediterranean diet (heavy in fruits, vegetables, plants oils, fish, and whole grains), plus not smoking, moderate alcohol use and moderate physical activity were associated with more than a 50% reduction in mortality.
Previous studies have established that vitamin C levels are a good indicator of fruit and vegetable intake. Interestingly, vitamin supplements are not associated with effects on mortality, and study results were similar even after excluding people who take daily vitamins. Vitamin C levels may also correlate with other healthy eating practices, such as eating lots of fiber and fish but little fat.
Lastly, an earlier European study that tracked more than 2,000 older men and women indicated that a Mediterranean diet (heavy in fruits, vegetables, plants oils, fish, and whole grains), plus not smoking, moderate alcohol use and moderate physical activity were associated with more than a 50% reduction in mortality.
Men involved in a U.S. Health Professions Study who had five healthy or “low-risk” behaviors and attributes also had a much lower risk of coronary artery disease than those who had few or none of these. What are low-risk behaviors? No surprise, they include not smoking, low body mass index, moderate to vigorous activity, moderate alcohol consumption, and a healthy diet.
Your 4-Step Plan
Your 4-Step Plan
While the science is well-documented, the tough part is getting people to adopt – and maintain – healthy habits. Why? Bad habits are simply hard to give up, plus the recommendations seem to change daily. The British study, however, makes it pretty clear that simply changing four behaviors will boost your health. Below are some guidelines to start your journey toward a longer life. (See related article: Finding the Fountain of Youth)
1. Get moving.
1. Get moving.
The Centers for Disease Control recommends getting 30 minutes of moderate exercise most days of the week. If you haven’t been exercising at all, start out by walking briskly 15-20 minutes a day and build from there. Even that amount will lower your risk of chronic diseases such as heart disease or diabetes.
Ideally, your workout routine should include aerobic exercise to get you breathing hard and increase your heart rate, a couple of days of strength training and flexibility exercises like stretching.
2. Drink in moderation.
2. Drink in moderation.
Lots of studies suggest that moderate drinking, particularly red wine, can lower your risk of heart disease. Moderate drinking is defined as one drink for women and two for men a day. One drink equals four ounces of wine, 12 ounces of beer, or 1.5 ounces of 80-proof liquor.
3. Don’t smoke.
3. Don’t smoke.
Smoking increases the risk of developing many cancers, chronic lung diseases and heart disease. It’s not easy to quit but there are many smoking cessation programs and medications that can help you. The American Cancer Society (Cancer.org) can guide you to its local chapters for more information.
4. Eat more fruits and veggies.
Eat at least five to nine servings of fresh fruits and vegetables every day, preferably 2-4 of fruit and 3-5 of veggies. And mix them up: Try to get in a variety of red, yellow and green varieties. That way you’ll get a wider sampling of nutrients, too.
This may seem like a sweeping lifestyle change, but the EPIC study showed that small differences can have a significant impact on your health. Don’t feel like you have to do it all at once; make gradual changes if you need to. Ultimately, the benefits of adopting these four simple habits are well worth it. After all, who wouldn’t mind being 14 years younger?
This may seem like a sweeping lifestyle change, but the EPIC study showed that small differences can have a significant impact on your health. Don’t feel like you have to do it all at once; make gradual changes if you need to. Ultimately, the benefits of adopting these four simple habits are well worth it. After all, who wouldn’t mind being 14 years younger?
Will You See Your 80th Birthday?
What is your life expectancy? Can you rely on good genetics to keep you thriving through the years, or do you need to do more to up your odds of living longer? Find out your chances of making it to age 80 in this life expectancy quiz.
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The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. LifeScript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by LifeScript is solely at your own risk.
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