Human Movement Habits for Your Best Healthspan
The key to Healthspan is to develop healthy habits that will help you to live not only longer but live healtier by avoiding (or at least delaying the onset) of Cancer, Cardiovascular Disease, Type 2 Diabetes and Neuro-degenerative diseases (such as Alzheimers or cognitive decline). Each of us may have a genetic pre-dispositions to certain metabolic or physiologic conditions, but much of the research on Healthspan reveals that our lifestyle behaviors, our choices and other environmental influences - the epigenetics - are what turn our genes on and off and are the most important factors for our Healthspan.
80% of Cardiovascular disease and 90% of type 2 Diabetes is attributable to lifestyle factors (Health Eating, Activity Level, BMI, Alcohol & Smoking). It’s incredible to realize that we have control of these diseases by changing our lifestyle health habits!
So eating healthy foods (avoiding processed foods) and hydration, maintaining an active lifestyle (minimizing sedentary activities), keeping a healthy weight, managing stress, getting a good night's sleep, maintining a strong social support network, not drinking too much alcohol, not smoking and avoiding toxins (food/ water/ air/ environment) are the key lifestyle factors. These lifestyle habits not only delay the onset of many diseases, but also improve your survival if you get a disease diagnosis.
1. Healthy Eating & Hydration
It’s no surprise that veggies, whole grains, nuts, beans & seafood are a big plus. And highly processed food, sugar, fruit juice & red/ processed meat are a big minus. Think of this as a Mediterranean-style combination of foods as a way of eating regularly – not a “diet.” Inadequate hydration increases risk for chronic diseases including Diabetes, Cardiovascular, Cancer, Neurodegeneration/ Dementia). As well as for premature mortality and accelerated aging due to pro-inflammatory and pro-coagulation changes within vascular and endothelial cells, DNA damage, protein oxidation and increased energy expenditure due to metabolic remodeling towards metabolic water production and results in premature cellular aging. Total water requirements for women are ~91 oz/day and for men ~125 oz/day, which correlates to a fluid intake for women of ~73 oz/day and for men ~100 oz/day. You'll know when you are properly hydrated when your urine is pale yellow.
2. Active Lifestyle with Exercise
Here’s the good news – your activity level should be moderate for at least 30 minutes/day to see significant health benefits. And if you are able to exercise for 1-hour/day, that adds 5-6 years to your Healthspan alone. Performing higher intensity (moderate to vigorous level of effort) for more than 1-minute intervals has an outsized health benefit for your healthspan. With some studies showing an 8-10X increase in effect on health biomarkers. If you find yourself sitting for an hour, stand, walk, go up/down stairs, do some squats or push-ups. Adjust your work, recreational and daily schedule of activities so that you alternate sitting and standing activities. Adjust your "to do" list accordingly and find a variety of activities and hobbies that you enjoy and be sure they are part of a daily routine.
3. Sleep
Most adults need 7–9 hours of sleep (7.5 hours seems to be the sweet spot). Establish a consistent routine and avoid screens 30–60 minutes before bed, lower the room temperature and be sure your bedroom is dark and quiet. Practice deep/ diaphragmatic breathing before bedtime, if you wake at night and during the day to put your central nervous system in a parasympathetic ("rest and digest") state. Be sure you can find restful sleep postures that place your body and joints in a comfortable position. Consider use of a sleep tracking device to monitor your patterns and progress, and to help you make necessary changes over time.
4. Stress Management
Make time to relax your mind, care for your body, set your priorities and and find joy in your life. It's impossible to separate your body and your mind - so remember that whatever happens to your body has an impact on your brain, and whatever happens to your brain has an impact on your body. Practice deep/ diaphragmatic breathing, meditation, yoga, tai chi, listening to music, or spending time in nature. Focus on the present, practice gratitude, and take breaks from screen time including news and social media. Improve your awareness for what triggers your stress responses and consider the "4 As" framework: Avoid, Alter, Adapt, and Accept.
5. Keep a Healthy Weight
Body Mass Index (BMI) should not be significantly over (or under) the norm. It’s a measurement of muscle mass as compared to body fat (body composition) based on height and weight and can be used to indicate if you are overweight, obese, underweight or normal. A healthy BMI score is between 20 and 25. A score below 20 indicates that you may be underweight; a value above 25 indicates that you may be overweight. Although BMI is most likely not a good biomarker if you have greater than average musculature. Your body fat should be 14-24% (Male) and 21-31% (Female), with ~7% less than that for higher level fitness. A DEXA scan (consult with your physician) can provide you with accurate body composition (muscle, fat and bone density component) results. Grip strength (with age-related norms) is a good biomarker for over-all musculo-skeletal strength and can indicate risk for frailty and is s predictor of premature death. There are lots of activity and exercise strategies for strength and endurance (strength over a duration of time) - so please talk with your physical therapist about particulars. It's important to start where you are and progress consistently. With a long-term view in mind - meaning months/ years of quality movement (often requiring a whole body movement assessment to address dysfunctional movement (old habit) patterns as you improve your activity and exercise levels in the future. Activity and exercise performed at Level 2, along with >1 minute intervals of moderate to vigorous level of effort has an outsized effect (up to 8-10x!). VO2 Max is a key biomarker for cardiovascular health - one of the strongest predictors of healthspan as well.
6. Social Support Network and Purpose
Spend time with friends or family who listen and communicate well with you - and with those who make you feel understood. Include face-to-face interaction and engage with people. Studies show that group activities have an outsized impact on health outcomes - with an up to 3-10X multiplier effect! Performing activities which are purposeful and meaningful are not only motivating but have a direct positive impact on healthspan.
7. Minimize Toxin Exposures (food, water, air, environment)
Not smoking and minimizing alcohol - both are known carcinogens - is essential for optimizing your healthspan. In addition, food and drinks with added sugars as well as environmental exposures to chemicals, plastics & heavy metals are a significant risk to your physical and metabolic health. Being aware of these factors and making lifestyle changes to minimize your exposure is key.
Other Risk Factors
There are many other risk factors that may influence your Healthspan. But we don’t have significant controlled studies to definitively say how much they correlate to your Healthspan over time. Other risk factors include Falls, Strength, COPD, Alzheimer’s/ Neurologic Disease, sleep habits, mental health, socio-economic factors, daily sun exposure (visible, UV, IR), sense of purpose, oral hygiene, and routine medical screening (cancer, biomarkers) with your primary care physician and/or specialist.
Cancer is not as Clear-Cut
Obesity is linked to a higher risk of several major cancers. The effects of diet & physical activity on cancer are less clear at this point as compared to type 2 diabetes and cardiovascular disease. Although there is growing evidence that metabolic dysfunction (rather than genetics) may be the primary cause for many cancers.
Healthy Habits in Combination
If you practice the majority of these 7 healthy habits, then you are 3 times more likely to achieve your best Healthspan. In addition, your lifespan will be 10-12 years longer. That’s true even if you have cardiovascular disease, diabetes or cancer. Lifestyle habits not only delay the onset of many diseases, but may also improve survival if you have them.
Healthspan = Quality of Life
As a Doctor of Physical Therapy and a Human Movement Specialist, my focus is to help you achieve optimal human movement and function. There is growing evidence to support the lifestyle changes necessary to achieve your best Healthspan. Living longer is a goal, but living longer with a high quality of life and activity level (by making these lifestyle changes) is the prize.
Activity and exercise are essential for implementing these 7 healthy habit: healthy eating & hydration, regular activity & exercise, quality sleep, stress management, keeping a healthy weight, fostering your social network, avoiding smoking & minimizing alcohol consumption and exposure to other toxins. Hopefully this sounds reasonable and achievable to you. And with support from your Docctor of Physical Therapy, your primary care physician, your family, friends and co-workers, you can do it!
My best to you as you Move for Health,
Dr. Darcy
