Skip the Fads: Live Longer with 5 Low-Risk Lifestyles
By Sandy Schroeder
Everybody talks about health, but we need to do something about it to make it count. We stay tuned in to the latest advice to choose the best options, but that can be tricky.
Harvard Health suggests: “Leaping from fad to fad isn’t exactly a well-reasoned strategy for improving health. Nor is it a way to create changes that stick, which are the only ones that will have an impact.”
It's better to have clear goals and know how our habits meet them.
A new study by Harvard’s T.H. Chan School of Public Health skips the fads and endorses five low-risk practices.
More than 100,000 people were studied for more than 30 years, linking life-expectancy to five low-risk lifestyle choices. The researchers found these choices could increase life span for an average of 14 years for women and 12 years for men, according to the American Heart Association’s, journal, Circulation.
Here are the five low-risk lifestyle factors.
See where you stand with daily habits, and consider making any needed changes.
Lose weight - The low-risk range is a Body Mass Index of 18.5 to 24.9, which can be a checkpoint. To lose weight, cut daily calories by 250 to 500.
Don’t smoke - Never smoking is the best option, but quitting is essential. Check for smoking-cessation programs and ask your doctor for help.
Exercise daily - The low-risk lifestyle calls for 30 minutes of moderate physical activity every day Pick the workout, walk, jog, or whatever works for you and make it part of your daily schedule.
Limit alcohol - New research is reviewing the use of alcohol, but the low-risk standard has been one drink per day for women, and two drinks per day for men. Review your social drinking and drinking habits at home to keep yourself accountable.
Eat healthier - Concentrate on vegetables, fruits, nuts, seeds, low-fat dairy, lean meats, poultry and fish, with healthy oils such as olive oil. Avoid excessive amounts of red and processed meats, sugared beverages, trans-fats and high sodium snacks. Substitute one more fruit or vegetable per day as you subtract a junk food snack.
To make these low-risk lifestyle habits work for you, take a look at where you are. You may exercise regularly, but drink some and smoke occasionally. Or you may be carrying a few extra pounds, but have never smoked. Whatever your profile turns out to be, highlight the danger areas as you create a new healthier plan going forward. If you slip occasionally, don’t give up, get right back on track and keep going to get the best results.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in McKinney, Tex.