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Empower yourself to live better and longer
People the world over celebrate the dawn of a New Year with hope and optimism. Many resolve to pay better attention to their health. Research shows, however, that 50% to 80% of the population abandon or lose steam on their New Year’s resolutions by the second Friday of the year – now widely known as “Quitter’s Day.” Try a different approach instead: set a lifetime goal to improve your health and wellbeing, and then take small, realistic, incremental, and measurable steps on this path to better health and wellbeing.
A successful, lasting approach is to use author S.J. Scott’s idea of ‘habit stacking’. As explained by James Clear, the best-selling author of Atomic Habits, identify the first small step, and focus on achieving it by creating a habit to make it part of your routine. Repeat this process with the subsequent small steps in this measured but sustainable approach. To quote a health professional, “it’s a marathon, not a sprint.”
There are some things you cannot control
You can’t control your genes. “Your DNA is not your destiny or a good predictor of your health,” says Professor David Wishart of the University of Alberta. Genes do influence overall health and disease risk, but their impact varies greatly by condition. “The vast majority of diseases, including many cancers, diabetes, and Alzheimer’s disease, have a genetic contribution of 5 to 10 per cent at best.” While genes set a foundation, lifestyle choices and surroundings have a much larger, dynamic role in determining your health outcomes for most conditions.
“Good genes help, but good habits help more,” says Eyleen O’Rourke, professor of biology and cell biology at the University of Virginia. Lifestyle impacts health and aging. The ability of our cells to respond to damage and rejuvenate is what keeps us ‘young’ and healthy. Our environment and lifestyle (diet, stress, exercise) drive this cellular function, and with it, determine the other 90% of our risk of illnesses. Research also suggests that this ability to repair damaged cells has about 75% of influence on longevity.
Other key pillars of health
In addition to individual behaviors and biological traits, a few societal-level factors also play a role in influencing health outcomes. Known as the social determinants of health, these non-medical factors encompass conditions in which we are born, grow, work, live, and age. The primary determinants are the physical and social environment that you are in, your access to healthcare, and the quality of that healthcare.
As the US Centers for Disease Control and Prevention (CDC) puts it, they “include a wide set of forces and systems that shape daily life, such as economic policies and systems, development agendas, social norms, social policies, and political systems.” Most of these are not in our control. We did not control where we were born or where we grew up. Most of us have little or no control over where we now live and work, which determines the access, quality, and cost of our healthcare.
Economic stability (income and employment), education access, our neighborhood environment (housing, safety, food access, pollution), and social support also impact our health and well-being. Access to clean air and water, sanitary living conditions, safe neighborhoods, and green spaces all contribute to better health outcomes and longer life expectancy.
Lifespan vs. health span
We should not let this list of factors outside of our control daunt or deter us. “There’s very clear evidence that for the general population, living a healthy lifestyle does extend the lifespan,” says Dr. Sofiya Milman, a professor of medicine and genetics at the Albert Einstein College of Medicine. “There is still a lot we can do” to ensure that our lifespan – the number of years that we live – matches our health span (how many of those years are free of chronic disease), adds Dr. Linda Ercoli of the UCLA Longevity Center.
7 keys to health and longevity
So, what can each of us do to expand our health span and improve the trajectory of our health, wellbeing and longevity? A survey of several studies tells us that focusing on a holistic, healthy lifestyle that includes physical activity, sound nutrition, strong social bonds, and effective stress management is the most effective approach to promoting good health and a longer life. The seven keys are:
- Maintain a healthy diet, emphasizing a predominantly plant-based, Mediterranean-style diet rich in fruits, vegetables, whole grains, legumes, and healthy fats. Portion control and avoiding processed foods and excess sugar/salt are also important.
- Engage in regular physical activity. Consistent, moderate physical activity like brisk walking, gardening, and strength training is crucial for maintaining muscle mass, cardiovascular health, and independence. Cardiorespiratory fitness (VO2 max) and strength are strong predictors of longevity.
- Not smoking and moderate alcohol consumption. Smoking is a major risk factor for numerous deadly diseases. Moderate alcohol intake, if any, is associated with better health outcomes in some studies, but its overall benefit is debated and a personal decision.
- Maintain a healthy weight. This reduces the risk of chronic conditions such as diabetes, heart disease, and certain cancers.
- Adequate sleep and stress management: Prioritizing 7-9 hours of quality sleep and managing chronic stress through techniques like meditation, yoga, or mindfulness helps regulate vital bodily functions, reduce inflammation, and support mental health.
- Maintain strong social connections: Research indicates that strong relationships with family, friends, and community are a powerful predictor of both physical health and well-being, comparable in importance to not smoking.
- Maintain a sense of purpose and optimism. Having a clear sense of meaning in life and cultivating a positive mindset are associated with lower risks of heart disease, better sleep, and overall improved physical and mental health outcomes.
Yes, you can!
It’s never too late to build your own, customized lifelong routine. Even if you’re dealing with health issues, you can take steps to improve the quality of your life and increase your health span. Empower yourself; take firm control and begin – or continue – your journey down the path of better health and wellbeing. Along the way, integrate these four Ls – primary tools in any stress-free-life kit – into your daily routine: Live, Laugh, Learn, and Love!
Investing in our health and wellbeing isn’t optional—it’s the foundation for everything else we hope to achieve and enjoy in life.