Most men strive to live longer, healthier lives. What most do not know is that simple lifestyle changes can make a big impact on lifespan. An article published in Circulation in July of 2006 examined just that. Scientists had enrolled 43,000 men in a long term study lasting 16 years, measuring the effect of 5 heart-healthy behaviors on health outcomes. The lifestyle factors included:
1. Maintaining a body mass index (BMI) under 25. BMI is a calculation based on height and weight which governmental agencies and health care providers use to classify individuals as normal weight, under weight, over weight, obese and morbidly obese. The normal BMI is between 20-25.
2. Regular exercise defined as at least 30 minutes of continuous activity daily. Exercise has been shown to be a foundational building block of health maintenance, reducing the incidence of many chronic diseases.
3. Moderate alcohol consumption in the range of half a drink to two drinks daily. The bulk of data now shows that the type of alcoholic beverage makes no difference to heart health.
4. Consuming a diet rich in fiber, fruits and vegetables, nuts, legumes, and healthy protein sources like chicken and fish. Also limiting trans fats and saturated fats is part of this healthy dietary approach.
5. Taking a multi-nutrient supplement for at least 5 years.
Researchers found that the men who adhered to all five healthy habits, experienced an 87% lower incidence of developing coronary heart disease when compared to men who followed none of these steps. In men taking high blood pressure and high cholesterol medications who have elevated risk for heart attacks, following the five healthy habits reduced their risk by 57%.
This study was conducted by the Harvard Public Health Department and was very well designed and executed. These findings suggest that 62% of coronary events in men can be prevented with these 5 simple steps.
Posted by Dr. Jennifer Stagg on September 15, 2006 12:13 PM
