Lifestyle changes can add 10-15 years to your life

Lifestyle changes can add 10-15 years to your life

You can age healthy even as the clock ticks away. It just takes a little work. until small steps Improving your health can mean a longer and better life.

Defense health officials are working to dispel the negative perception of aging. The US Air Force said, “There is a common misconception that it is normal in the aging process to suffer from ill health, heart disease, obesity, type 2 diabetes, dementia, and other chronic diseases. Nothing could be further from the truth.” Colonel (D.) Mary Ann Kell, who leads the Health Defense Agency’s Primary Care Clinical Society. “When our patients adopt lifestyle changes using an evidence-based approach, chronic disease can be prevented or delayed by 10-15 years compared to the average. This results in additional health and years that our patients can enjoy,” Kiel said.

Lifestyle modifications can extend your life

Keil also serves as head of Lifestyle and Performance Medicine for the Air Force It emphasizes how lifestyle choices affect health in later years.

“Patients can make a personal decision at any age to improve their health and extend their life by changing their nutrition to a predominantly plant-based diet, reducing processed foods, engaging in daily physical activity, pursuing restorative sleep, avoiding hazardous substances, managing stress, and creating positive social connections,” Kiel advised. In addition to avoiding risky behaviors, such as smoking and excessive alcohol consumption, lowering your stress levels and good quality sleep are essential to staying healthy as you age.

“Improved sleep can lead to almost immediate results of improving mental health, pain levels, and risk of infectious disease,” Keel said, as well as reduced risk of dementia and overall death rates.

Likewise, “a sophisticated diet and regimen of physical activity can lead to rapid changes in the body’s risk of cardiovascular disease, cancer and diabetes,” she noted.

If you want to lower your risk of disease and take fewer medications, you may be able to do so through lifestyle changes. “Studies show that individuals who make extensive lifestyle changes can actually reverse high blood pressure, atherosclerosis, heart disease, type 2 diabetes, and obesity, and often have the ability to reduce or eliminate any medications they may previously need,” Kiel said.

To live longer, we need to change how our DNA is affected. Chromosomes carry long pieces of DNA, the material that carries our genes. Telomeres, which are the ends of our chromosomes, usually get shorter as we age. “Changing what we eat, and other lifestyle factors can reduce the speed at which telomeres shorten, effectively extending the number of years we live,” Kiel explained.

Comprehensive health and fitness program

The overall approach of the US military is extensive, and Overall health and fitness The program encourages service members and their families to engage in healthy behaviors and lifestyles that promote healthy aging, said Army Lt. Col. Holly Roberts, M.D. in geriatrics who is a neuroscientist and physical therapist.

Keep moving and keep your bones strong

“Movement on an ongoing basis is very important to maintaining our health as we age and maintaining our mobility,” said Lieutenant Alexa Werner, US Navy, physical therapist at US Navy Medical Readiness and Training Command, Guantanamo Bay, Cuba.

“The biggest disabilities we see are a lack of strength, balance, or endurance as well as limited mobility,” she said.

“One of the constant sayings I heard while going to physical therapy training school was ‘Movement is the locomotive,'” Werner said.

“Essentially, the more you move, The more you can move. This is true in treating pain in younger patients, as well as helping to ensure healthy aging and the independence of elderly populations.”

One of the biggest changes Werner said she’s seen in treating older adults is the “focus on reinforcement and functional activities.”

“Once it was thought that elderly patients were weak, we’ve seen in recent research that elderly individuals respond well to weight training and can increase their bone density resulting in a reduced risk of fractures,” Werner said.

Fall prevention is also important for older adults. “Falls are the leading cause of fatal accidents in the elderly and the leading cause of trauma-related hospitalizations in the elderly,” Roberts said.

She suggested that one of the best ways to improve balance is to start a walking program, or work on your balance through evidence-based community exercise programs. This could include:

* Tai Chi, a series of gentle physical exercises and stretches so that each flows into the next, ensuring continuous movement.

* Otago, a series of 17 strength and balance exercises given by a physical therapist at home reduces falls between 35% and 40%.

* Be active, a streak for endurance, strength, balance and stretching.

* Independent for Life, a series that includes warm-up, aerobics, balance, strength and stretching exercises that can be done either sitting or standing. Fitness tests track general movement, arm strength, and leg strength.

“Studies have shown that regardless of our age, making dietary and lifestyle changes can have significant effects by extending our lives and improving our quality of life,” Kiel said, adding, “You are not too old to make a change.”

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