{"id":17900,"date":"2018-08-10T11:12:42","date_gmt":"2018-08-10T17:12:42","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=17900"},"modified":"2023-06-23T10:55:52","modified_gmt":"2023-06-23T16:55:52","slug":"add-years-to-your-life-with-these-5-habits","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/add-years-to-your-life-with-these-5-habits\/","title":{"rendered":"Add years to your life with these 5 habits"},"content":{"rendered":"
<\/div>

\"\"<\/p>\n

Want to add 10 years to your life? Then follow these five healthy habits.<\/p>\n

A new study based on three decades of data shows that eating a healthy diet, exercising regularly, maintaining a healthy body weight, limiting alcohol consumption and not smoking make a big difference in lifespan.<\/p>\n

\u201cThis is a strong study, as they\u2019ve been following large cohorts of people for a long time. What impresses me is how major the impact is,\u201d said Dr. Brian Harrington<\/a>, a family physician in Steamboat Springs and a member of the medical staff at UCHealth Yampa Valley Medical Center<\/a>. \u201cThere are dramatic benefits from these habits, and there are no pills, potions or gimmicks required.\u201d<\/p>\n

The Harvard School of Public Health study examined data gathered from nearly 80,000 women over a period of 34 years and nearly 44,000 men over 27 years.<\/p>\n

When not following any of the five habits, life expectancy at age 50 was 25.5 years for men and 29 years for women. However, by following all of the five habits, life expectancy at 50 was 37 years for men and 43 years for women. That would bring men to an age of 87 instead of 75.5, and women to an age of 93 instead of 79.<\/p>\n

\n

5 healthy habits<\/p>\n

According to a recent study, following these five habits can extend life by a decade or more. Dr. Brian Harrington, a family physician in Steamboat Springs, outlines the habits below:<\/p>\n

-Eat a healthy diet. Aim for at least five servings of fruits and vegetables every day, along with whole grains, healthy fats, lean meats and other whole foods. Watch calorie intake.<\/p>\n

-Exercise. Do 30 minutes of moderate to vigorous exercise daily. \u201cIt\u2019s as simple as going out for a walk at lunchtime,\u201d Harrington said.<\/p>\n

-Maintain a healthy weight. A body mass index, or BMI, of 18.5 to 25 is ideal, but getting below a BMI of 30 makes a difference. \u201cObesity is important to address, as it leads to other risk factors such as diabetes, hypertension, cardiovascular disease and cancer,\u201d Harrington said.<\/p>\n

-Don\u2019t smoke.<\/p>\n

-Limit alcohol. Women should have no more than one drink a day, while men should quit at two. This study defined a drink as a 5-ounce glass of wine. \u201cWe don\u2019t ever go so far as to say you should drink alcohol as part of a healthy diet,\u201d Harrington said. \u201cBut it is okay in moderation.\u201d<\/p>\n<\/div>\n

Participants adhering to the five habits were 82 percent less likely to die from cardiovascular disease and 65 percent less likely to die from cancer, compared to people who did not follow the habits.<\/p>\n

And the benefits from these healthy habits aren\u2019t all or nothing: taking on even one habit was beneficial.<\/p>\n

\u201cEvery one of these habits has their own benefits,\u201d Harrington said. \u201cYou can still improve your health significantly even if you do not achieve all five goal areas at once.\u201d<\/p>\n

Though adopting these healthy habits can be challenging, it is do-able. Harrington recommends determining where you\u2019re at in the process: for instance, people just starting to think about giving up cigarettes may need facts on the benefits of not smoking, while those who have decided to quit may need ideas for winding down tobacco usage and dealing with cravings.<\/p>\n

Involve the entire family when possible: eat a healthy dinner or go for a regular family walk. Focus on near-term, achievable goals, such as losing a pound or two a week instead of fifty pounds at once. Consider financial benefits, such as eliminating the costs of cigarettes or hypertension medications.<\/p>\n

And remember that change requires action.<\/p>\n

\u201cGood intentions won\u2019t do it,\u201d Harrington said. \u201cIf you\u2019re like me, you\u2019ve had good intentions to lose 20 pounds for years. Make a plan, write it out and put it on your refrigerator door. Don\u2019t set expectations too high, as you may be easily disappointed and give up. Have realistic goals and know that if you do one thing, it plays into other. These habits can be reached by all of us.\u201d<\/p>\n

This article first appeared in the Steamboat Pilot & Today on June 4, 2018.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Want to add 10 years to your life? Then follow these five healthy habits. A new study based on three decades of data shows that eating a healthy diet, exercising regularly, maintaining a healthy body weight, limiting alcohol consumption and not smoking make a big difference in lifespan. \u201cThis is a strong study, as they\u2019ve […]<\/p>\n","protected":false},"author":2163,"featured_media":17901,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[9187,1422],"class_list":["post-17900","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-readysetco","tag-yampa-valley-medical-center"],"acf":[],"yoast_head":"\nAdd years to your life with these 5 habits - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Live longer by following these 5 healthy habits: eat healthy, exercise regularly, maintain a healthy body weight, limit alcohol consumption and don't smoke.\" \/>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Add years to your life with these 5 habits\" \/>\n<meta property=\"og:description\" content=\"Live longer by following these 5 healthy habits: eat healthy, exercise regularly, maintain a healthy body weight, limit alcohol consumption and don't smoke.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/add-years-to-your-life-with-these-5-habits\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-08-10T17:12:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-23T16:55:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2018\/08\/10094927\/5-healthy-habits.jpgeee.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Susan Cunningham, for UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Susan Cunningham, for UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/add-years-to-your-life-with-these-5-habits\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/add-years-to-your-life-with-these-5-habits\\\/\"},\"author\":{\"name\":\"Susan Cunningham, for UCHealth\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#\\\/schema\\\/person\\\/f2737182b44781de4109fdd5dd464270\"},\"headline\":\"Add years to your life with these 5 habits\",\"datePublished\":\"2018-08-10T17:12:42+00:00\",\"dateModified\":\"2023-06-23T16:55:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/add-years-to-your-life-with-these-5-habits\\\/\"},\"wordCount\":701,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/add-years-to-your-life-with-these-5-habits\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/uchealth-wp-uploads.s3.amazonaws.com\\\/wp-content\\\/uploads\\\/sites\\\/6\\\/2018\\\/08\\\/10094927\\\/5-healthy-habits.jpgeee.webp\",\"keywords\":[\"Ready. 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