I recently did a post on longevity and when I went back over my notes I realized that I had done a survey on the Internet about how long I could live. The results were interesting, but not as much as the advice given to me about how I could add years. The notes below are specifically for me, but I am sure that all could benefit from using some of the advice. Always check with your Dr. before acting on any advice you find on the Internet.
Here is how you can add years to your life expectancy:
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Cutting back on your hours at work, approaching, if you
can, 40 or fewer hours, could add half a year to your longevity
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Going from 6 days of work per week to 5 days a week could add
one year of life to your longevity
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Minimizing or cutting out your caffeinated coffee
consumption completely could provide you with about half a year more
in life expectancy
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If it is ok with your doctor, taking an 81 mg aspirin
every day improves your heart and brain health and could help you delay or
escape a heart attack or stroke. It is best to take the aspirin every day
rather than your occasional habit of taking aspirin. Taking an aspirin each
day, preferably in the evening, could add another year to your life
expectancy.
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There is a clear link between the inflammation of gum
disease and heart disease. Do a good job of flossing daily and you could add
a year to your life expectancy.
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The more you can get fast foods out of your diet the
better. While you are already doing a pretty good job of doing so, completely
removing fast oods from your diet could add a year to your life
expectancy
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Red meat is the primary source of potentially
life-shortening iron. Cutting back your read meat consumption to 1-2 days per
week or less could add 1 year to your life expectancy
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Iron is likely an age-accelerator and increases risk for
age-related diseases. Stopping your iron supplement could add a year
to your life expectancy
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Examining yourself for cancer or getting a screening for cancer could add a year to
your life expectancy
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It is wise to keep a record of your laboratory tests and
other health data that might be hard for you to remember. Doing so could add
a quarter of a year.
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Decreasing your systolic blood pressure (the first of the
two numbers) to 120 or even lower could add 1 year to your life
expectancy
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Getting your blood sugar checked could add half a year
to your life expectancy
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Gender
Men, compared to women, need to be more diligent about good
health habits. If they develop heart attack or stroke, men tend to do so about
ten years earlier than women. Why women have this advantage is unclear. One
possibility is that women make much more estrogen than men and this hormone
might be associated with some protective effect, though this has in no way been
proven. Another possibility is that chronic iron deficiency (due to
menstruation) gives a woman her advantage. Iron is critical to our cells'
ability to produce age-accelerating free radicals that also predispose to heart
disease, stroke, Alzheimer's disease and cancer.
Men can "menstruate" every eight weeks by donating
a pint of blood at their local hospital or other blood bank center. Eight weeks
is the recommended period (no pun intended) of time between donations. Donating
blood has certainly not been proven to decrease cardiovascular risk, though the
downside of performing this good deed would seem to be minimal.
Each year, with your health care provider, be sure to
discuss the following:
- Medical
history and physical exam
- Tobacco
use
- Diet
and exercise counseling
- Alcohol
and substance abuse
- Sex-related
concerns
- Vision
screen and hearing test
- Depression
screen
- Self-examination
counseling (e.g. skin exam)
- Driver safety counseling (e.g. seatbelt use, assessment of driving safety record)
Have the following checked by physical examination and/or
laboratory evaluation annually:
- Obesity
screening and counseling (body mass index and waist size)
- Blood
pressure
- Prostate
exam and serum prostatic specific antigen (PSA). Note that the following
are increased risk factors for prostate cancer: obesity, if there is a
family history of prostate cancer, African-American descent, consumption
of a high-fat diet, and possibly vasectomy
- Stool
for any blood (this requires a special test to detect trace, invisible
amounts)
- Total
blood cholesterol (specifically HDL and LDL cholesterol and triglyceride
levels)
- Blood
glucose (for diabetes)
- Electrocardiogram
(ECG) particularly if you are at increased risk for heart disease.
Increased risk includes two or more of the following: a family history of
heart attack, elevated cholesterol, high blood pressure, diabetes, or
history of smoking
Be sure that the following is performed regularly at the
recommended intervals:
- Colorectal
cancer screening
- Flexible
sigmoidoscopy, every five years
- Complete
colon examination by colonoscopy, every 10 years. (There is no need to
perform sigmoidoscopy in the tenth year when colonoscopy also examines
the sigmoid colon)
- Tuberculin
skin test (PPD) every 1-3 years, depending upon your risk of exposure to tuberculosis
- Tetanus
vaccination every five years
- Exercise
treadmill test (ETT) if at increased risk for heart disease, or if
warranted according to your healthcare provider
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