Five steps to a longer life

Everyone has heard about the benefits of healthy living, but many may wonder just how much of an impact lifestyle choices really have on longevity.

“How does 14 extra years sound?” asks dietitian Marianne Carter. “New research out of London found that people who exercise, quit smoking, drink moderately and eat five servings of fruit and vegetables each day live on average 14 years longer than people who adopt none of these behaviors.”

Carter, CHS ’80, is director of the Delaware Center for Health Promotion, which is housed on UD’s Newark campus and is a joint initiative between the University and the office of Lt. Gov. John Carney, CHEP ’84M. The center’s mission is to encourage residents to adopt healthier lifestyle habits in an effort to increase their quality of life, reduce the incidence of preventable illnesses and contain health-care expenditures within the state.

In advocating a more active lifestyle, for example, the center points out benefits including more energy, a healthier body composition, better sleep and an improved quality of life in addition to a longer life expectancy. Staying physically active can prevent or delay such serious health problems as coronary artery disease, stroke, some types of cancer and bone loss or osteoporosis.
When asked for her top suggestions for healthy lifestyle choices, here’s what Carter
had to say:

If you smoke, ask for help to quit.
Kicking the cigarette habit is one of the most important things you can do to ward off future health problems. It’s never too late to quit, and there are resources available and new smoking cessation aids that can increase your chance for success. Talk with your health-care provider about mapping out a plan to breathe easier.

Eat more fruits and vegetables.
Mom was right: Fruits and vegetables contain many disease-fighting elements in the form of phytochemicals and antioxidants. Unfortunately, most Americans aren’t getting enough of these high-powered foods.
To increase your consumption, strive to include fruits and vegetables at each meal, and reach for produce when you’re hungry in between. And, to make it even easier, expand your options. Fresh, frozen, canned, dried or 100 percent juice – they’re all great choices.

Get moving!
If physical activity were a pill, it would be the most widely prescribed drug in our nation. Regular physical activity can reduce your risk of heart disease, diabetes and certain types of cancer. For adults, 30 minutes of moderate activity, five or more days per week, is ideal. To get more active, you don’t necessarily have to join a gym or an organized group. There are lots of options, including brisk walking, bicycling, dancing or playing ball.

Choose to lose.
Excess weight increases our risk for a host of medical problems. Rather than spend money on fads and gimmicks, focus on small changes that you can adopt for the long term. Simply reducing your portion sizes and increasing your activity level can work wonders. In a nutshell, it’s a three-step process: (1) Eat less; (2) Move more;
(3) Repeat steps 1 and 2!

Follow guidelines for preventive screenings.
Similar to following the maintenance schedule for your automobile, the body needs regular “service.” You wouldn’t wait 10,000 miles to change your oil, so be sure you’re getting in to see your physician at least annually. Work with your health-care provider, and stay on top of recommended preventive screenings. Early detection is good medicine.
For more information about the Delaware Center for Health Promotion, visit [www.behealthydelaware.org], or call (302) 831-1998.