Topic 13: Healthy lifestyle and longevity ( Phần 2)

It’s extremely important for kids of middle childhood to continue, or to start to lead a healthy lifestyle, including eating nutritious meals as well as getting plenty of exercise and adequate sleep every day. These positive health habits will help children grow strong, stay healthy, and decrease the likelihood that they will become obese.

Childhood obesity rates have increasing dramatically in recent years. According to the Centers for Disease Control, in 2004, 18.8% of school-aged children were obese, versus 4% of children 30 years before in 1974. Children’s skyrocketing rate of obesity is worrisome because it greatly increases children’s risk for remaining obese in adulthood, which in turn raises their risk for heart disease, stroke, cancer, diabetes, and premature death as adults. Obese children may also develop associated health problems during the middle childhood stage, such as high blood pressure, high cholesterol levels, and respiratory problems. Obesity can also set the stage for problems with self esteem, depression, anxiety and social ostracism, and/or being victimized by bullies.

Healthy diet and adequate exercise are important in preventing Type II diabetes in childhood as well as obesity. Diabetes is a metabolic disease in which the body cannot properly metabolize the sugars from food. Because the body cannot metabolize sugars, the sugars accumulate in the bloodstream instead and ultimately stress children’s kidneys, heart, circulatory system, and eyes. Insulin, which is created in the pancreas, is the chemical that breaks down blood sugar. In Type II diabetes, the body does not produce enough insulin to deal with all the sugars coming into the body. This medical diagnosis used to be called “adult-onset diabetes” because the disorder primarily affected adults with poor eating and activity habits. Today, however, this illness is now diagnosed in America’s children far more than in adults. It is now referred to as “Type II diabetes”, to reflect this shift in prevalence.

In contrast to the many youth in America who overeat and don’t get enough exercise, other children become obsessed with over-controlling their food intake and with exercising too much. With the constant barrage of perfect, photoshopped bodies in the media today, many children are feeling pressure at younger and younger ages to imitate those images. Children as young as 6 are reporting that they are trying to lose weight by dieting. Overemphasis on extreme thinness can put children at risk for poor self-esteem, unhealthy exercise patterns, and eating disorders such as anorexia and bulimia.

Children who embrace healthy eating and exercise habits during middle childhood will have a much easier time maintaining a healthy lifestyle through adolescence and adulthood than individuals who try to make the shift later in life. Teaching children to habitually eat moderate portion sizes and to choose healthy foods in preference to junk foods becomes increasingly important as children begin to spend more time away from home and gain more independence over their food and activity choices. Even though parents have less control over their children’s eating habits during middle childhood than when children were younger, it remains vital that parents continue to reinforce children’s healthy habits whenever possible.

People who do not smoke, are not obese, and consume alcohol moderately can expect to live seven years longer than the general population, and to spend most of these extra years in good health, according to a new study published today in Health Affairs.

This study was the first to analyze the cumulative impact of several key health behaviours on disability-free and total life expectancy. Previous studies have looked at single health behaviours. Mikko Myrskylä and his colleague instead examined several behaviors simultaneously, which allowed them to determine how long and healthy the lives of people who had avoided most of the well-known individual behavioral risk factors were.

The researchers noted that each of the three unhealthy behaviours – obesity, smoking, and unhealthy consumption of alcohol – was linked to a reduction in life expectancy and to an earlier occurrence of disabilities. But there were also differences: smoking was found to be associated with an early death but not with an increase in the number of years with disability, whereas obesity was shown to be associated with a long period of time with disability. Excessive alcohol consumption was found to be associated with both decreased lifespan and a reduced number of healthy years. However, the absence of all of these risky healthy behaviors was found to be associated with the greatest number of healthy years.

The most striking finding was the discovery of a large difference in average lifespan between the groups who were the most and the least at risk. Men who were not overweight, had never smoked, and drank moderately were found to live an average of 11 years longer than men who were overweight, had smoked, and drank excessively. For women, the gap between these two groups was found to be even greater, at 12 years.

“Our results show how important it is to focus on prevention. Those who avoid risky health behaviours are achieving very long and healthy lives. Effective policy interventions targeting health behaviors could help larger fractions of the population to achieve the health benefits observed in this study,” the researcher emphasized. These results are important not only for individuals, but also for society. In an aging society, the health of the elderly determines the amount of money spent on the health system. In addition, healthy elderly people are better able to participate in the labor market and to perform social roles, such as caring for grandchildren.

Seeing the glass as half full may mean a longer life, according to research suggesting that optimists not only live longer in general, but have a better chance of reaching 85 or older. People of an upbeat disposition have previously been found to have a lower risk of heart conditions and premature death. Researchers now say it could also play a role in living a long life. “A lot of evidence suggests that exceptional longevity is usually accompanied by a longer span of good health and living without disability, so our findings raise an exciting possibility that we may be able to promote healthy and resilient ageing by cultivating psychosocial assets such as optimism,” said Lewina Lee, the lead author of the study at Boston University School of Medicine.

Writing in the Proceedings of the National Academy of Sciences, Lee and colleagues report how they analysed data from two previous long-term research projects, one involving female nurses and the other focused on a cohort of men. The former team compared lifespan for the most optimistic with the least, taking into account factors including age, sex, race, education, depression and other health conditions present at the outset. The results show the most optimistic group of women had a lifespan almost 15% longer than the least. As for the other project, when the team compared the fifth of men boasting the highest optimism scores with the least optimistic, they found the most positive men had lifespans almost 11% longer.

But being optimistic was not only linked to a longer lifespan. For men and women it was also linked more specifically to living to 85 or older when health behaviours were taken into account, with the most optimistic group of women having 20% better odds of reaching age 85 than the least. Lee said it was not yet clear why optimism is linked to longevity. “In our study, healthier behaviours, fewer depressive symptoms, and more social ties only partially accounted for the association from optimism to exceptional longevity,” Lee said, adding there are likely to be other mechanisms at play, such as optimistic people coping better with stress. Dr Catherine Hurt, an expert in health psychology at City, University of London, said the study highlighted the importance of psychological wellbeing alongside physical wellbeing for living a long and healthy life.

Would you believe that your diet can make a big difference in keeping a youthful appearance? It seems strange to think that the food we take in could result in fewer wrinkles. Wouldn’t it be better to put things on our skin rather than in our mouths?

Well, according to one scientific theory, our bodies start aging because of oxidation. This is caused by certain oxygen-containing molecules in our cells, called free radicals. Free radicals have the capability to attach to and damage parts of our cells, including our DNA. Our bodies have the ability to repair this damage. However, as we get older, these repair mechanisms start to break down, resulting in signs of aging, such as wrinkles. Free radicals are actually produced by our bodies, but their numbers can also increase because of the food we eat.

Besides avoiding foods that could potentially produce more free radicals, eating foods that contain certain vitamins and micro-nutrients can also keep us looking young. These vitamins help produce molecules called antioxidants, which actually help reduce the production of free radicals. Even better, foods containing antioxidants are not rare. Common antioxidants, like vitamins A and E, can be found in many dark-colored vegetables. For example, carrots, seaweed, spinach, and broccoli are all excellent sources of these helpful vitamins. Also, you can eat orange-colored fruits like apricots and peaches. Vitamins A and E are particularly good for helping your skin remain young-looking. These nutrients strengthen your skin and make it soft. However, if you really want to stock up quickly on nutrients that benefit your skin, you should eat cow’s liver. One small piece of cooked cow’s liver contains twice as much vitamin A as half a cup of cooked carrots.

More recently, green tea has also been tentatively added to the list of youth-promoting substances. Research on green tea’s effects on our bodies is still in the early stages. Scientists certainly believe that it is good for us, but they are cautious about predicting its ability to keep us looking youthful. However, recent experiments seem to show that green tea’s antioxidant properties can repair cell damage already sustained as well as prevent damage in the future. In fact, green tea works even better if you apply it directly to your skin as an ingredient in facial cream.

“You are what you eat.” The more we find out about how our bodies work, the more this old proverb seems to be true. Think about that the next time you sit down at the table.

(Adapted from Reading Challenge 3 by Casey Malarcher and Andrea Janzen)

Working on the computer is very tough on your body, which is not used to this modern type of work. Sitting has long been known to cause back pain and negatively influence circulation, which can promote cardiovascular disease. Extensive use of the keyboard and mouse can lead to stiffening of the muscles in your hands, arms, and neck, as well as inflammation and injuries. Staring at a bright screen for too long can cause dry eyes and headaches. Finally, computer work can be stressful, isolating, and lead to depression and anxiety. In other words, working on the computer is as unhealthy a job as you can imagine.

First and foremost, sitting for long stretches of time is a very serious health risk! Sitting affects your blood circulation, your back experiences a steady stress, you are more likely to drink and eat stuff that isn’t good for you, and you burn very little calories, making it more likely that you overeat. As a result, sitting contributes to a host of conditions, most notably gaining weight, diabetes, heart disease, cancer, and consequently a shortened life span.

Second, bad posture causes pain. You can develop bad posture from anything you do habitually, whether it’s sitting, standing, or walking. Your daily activities have an impact on your body and shape your muscles; they either tighten or become weak. The typical consequences associated with bad posture while working on the computer are pain in the back, shoulder, and neck, often resulting in tension headaches.

Third, staring at the screen causes eye strain. Staring at a bright screen for hours can lead to eye fatigue or eye strain, headaches, blurred vision, burning, itching or tearing eyes, and temporary vision disorders. Fortunately, eye strain rarely results in a permanent condition and symptoms can be prevented or cured rather easily.

Last, but not least, emotional pressure and isolation cause anxiety and depression. Computers are very efficient tools in that they help us with getting more work done in less time. At the same time, you spend less face-to-face time with your colleagues, family, or friends. This can lead to isolation, anxiety, and depression, i.e. both physical and mental health issues. The symptoms are manifold and can include tense muscles, back pain, headaches, poor sleep (insomnia), increased or flat breathing, quickened pulse, and generally signs of stress, depression, or anxiety.

We live in a world of tired, sleep deprived people. In his book Counting Sheep, Paul Martin - a behavioral biologist - describes a society which is just too busy to sleep and which does not give sleeping the importance it deserves.

Modern society has invented reasons not to sleep. We are now a 24/7 society where shops and services must be available all hours. We spend longer hours at work than we used to, and more time getting to work. Mobile phones and email allow us to stay in touch round the clock and late-night TV and the Internet tempt us away from our beds. When we need more time for work or pleasure, the easy solution is to sleep less. The average adult sleeps only 6.2 hours a night during the week, whereas research shows that most people need eight or even eight and a half hours’ sleep to feel at their best. Nowadays, many people have got used to sleeping less than they need and they live in an almost permanent state of “sleep debt”.

Until the invention of the electric light in 1879 our daily cycle of sleep used to depend on the hours of daylight. People would get up with the sun and go to bed at nightfall. But nowadays our hours of sleep are mainly determined by our working hours (or our social life) and most people are woken up artificially by an alarm clock. During the day caffeine, the world’s most popular drug, helps to keep us awake. 75% of the world’s population habitually consume caffeine, which up to a point masks the symptoms of sleep deprivation. What does a chronic lack of sleep do to us? As well as making us irritable and unhappy as humans, it also reduces our motivation and ability to work. This has serious implications for society in general. Doctors, for example, are often chronically sleep deprived, especially when they are on “night call”, and may get less than three hours’ sleep. Lack of sleep can seriously impair their mood, judgment, and ability to take decisions. Tired engineers, in the early hours of the morning, made a series of mistakes with catastrophic results. On our roads and motorways lack of sleep kills thousands of people every year. Tests show that a tired driver can be just as dangerous as a drunken driver. However, driving when drunk is against the law but driving when exhausted isn’t. As Paul Martin says, it is very ironic that we admire people who function on very little sleep instead of criticizing them for being irresponsible. Our world would be a much safer, happier place if everyone, whatever their job, slept eight hours a night.

What results in good health and longevity? It’s good genes, good lifestyle and good luck. But since we can’t choose our parents, or know what fate holds in store for us, we must treat lifestyle with tender, loving care. Now, a report “Circulation” proves that a sound lifestyle adds 12 to 14 more years to life. For instance, a woman, aged 50, who follows these lifestyle rules can expect to live to 93 years. This compares to a woman who indulges in an unhealthy lifestyle and dies at 79. In men, the increase in longevity from a healthy lifestyle is from 76 to 88 years.

In the general population, the U.S. spends more money on health care than any other country. So why are so many people in North America suffering from ill health? It is quite apparent that the epidemic of obesity, type 2 diabetes and heart attack will continue to be the big killers. At the moment there is little evidence this battle is being won. But a study that followed both staff and students at the University of Liverpool shows it’s not an impossible dream.

In its first experiment, female diners were randomly divided to receive either a small or large quiche for lunch. The next day, the same group were all allowed to serve themselves any portion they desired. Researchers discovered the ones who had been served the smaller portion, tended to choose the smaller portion. A second experiment tested male diners and it produced the same result. In the third experiment both sexes were included, but it was done one week later. This time diners were asked to look at various photos of portion size and asked which looked normal. Those who were previously given the smaller portions considered the smaller ones normal.

These studies showed that it is possible to shift people from what they think is a normal portion to what is actually the proper amount to eat. And that the perception of what is normal lasts at least to one week later.

Remember, a voyage of a thousand miles begins with the first step. The same philosophy applies to longevity. So, gradually incorporate one thing at a time into your lifestyle. Don’t forget the importance of smaller portions, add more fruits and vegetables, buy a pedometer to check the number of steps taken each day, and to measure your progress, step on the scale every day.