Yesterday, we explored key health predictors of health span and longevity. Health span, the period lived without pain or disease, directly impacts the quality of life.
Longevity is not just about living many years, but also vitality. Living a long life in pain is not a desirable outcome.
Wellness is an active pursuit of overall well-being, fulfilment, and happiness, extending beyond physical appearance.
By improving the areas listed below, we can significantly reduce the risk of noncommunicable diseases like diabetes, heart disease, stroke, cancer, and autoimmune disorders.
1. Waist circumference (waist-to-hip ratio) is a more accurate health indicator than weight or BMI.
Ideal values are 0.85 or less for women and 0.9 or less for men. Exceeding these thresholds indicates a higher risk of lifestyle diseases, such as hypertension and diabetes, even for individuals who appear to be at a healthy/less weight on the scale.
2. Toe strength is a vital indicator of fall risk in older adults (65+). Toe strength and foot health are essential for balance and stability, especially during activities like walking uphill or downhill, standing up, and changing direction. When toe strength and foot health decline due to ageing and inactivity, it can impair a person’s ability to respond quickly to environmental changes, increasing the risk of falls and loss of physical independence.
3. Grip Strength: We need a combination of toe strength, foot health, and grip strength, as our hands and legs enable us to interact with the world, move through space and navigate through life by walking and touching. Notably, poor grip strength is strongly linked to accelerated ageing and serves as a predictor of lifespan in animals. Therefore, a comprehensive workout program should prioritize joint health and fitness to maintain overall physical resilience.
4. Skeletal Muscle & Bone Mineral Density:
Muscles are the key organs of longevity, and they produce anti-ageing hormones that shield our DNA from oxidative damage. Building muscle is essential for a longer life, enabling physical strength for daily activities. Additionally, muscle helps regulate blood sugar levels and promotes insulin sensitivity, reducing the risk of insulin resistance. As an anti-inflammatory organ, muscle is crucial in preventing modern diseases, including cancers. Moreover, maintaining strong bone mineral density ensures robust bones, protecting us from fractures and osteoporosis.
5. Effective stress management is crucial for a fulfilling life. Since everyone experiences stress, which can lead to mental and physical health issues if left unchecked, it’s essential to address it. Chronic stress is linked to a shorter lifespan, but fortunately, there are many stress-management techniques available. These include meditation, sauna sessions, sunlight exposure, cold plunges, counselling, regular exercise, and healthy eating. By incorporating these practices into our daily routine, we can mitigate stress’s negative impact and foster a healthier, happier life.
6. Cardiovascular Health: Achieving cardiovascular health is crucial, and exercise, especially High-Intensity Interval Training (HIIT), is an effective way to do so. While running can be beneficial, it’s essential to practice moderation, as excessive running can lead to muscle loss, low testosterone in men, and increased stress on the knees and leg joints. Remember, running puts four times the body’s weight in stress on the knees, potentially leading to future issues. Similarly, the Achilles tendon, which acts as the body’s shock absorber, experiences four times the stress during walking and even more during running. Therefore, it’s important to train smart and incorporate diverse exercises into your routine.
The following health indicators are crucial to monitor. You can work with your medical doctor for this:
1. Fasting glucose: Regularly check your blood sugar levels at home with a family glucose monitor, adjusting your lifestyle as needed, particularly regarding nutrition and muscle building.
2. Fasting triglycerides: Excess carbohydrates in the blood can lead to endothelial damage, glycation (the sticking of sugar in the bloodstream), and blood vessel damage. Nutrition and exercise play a vital role in preventing these issues.
3. HDL Cholesterol: This “good” cholesterol helps lower the risk of coronary artery disease and stroke.
4. Fasting insulin: Regular monitoring can identify potential insulin resistance and related health issues, such as diabetes.
5. Blood pressure: Regular checks can detect hypertension and related cardiovascular risks. Monitoring blood pressure is crucial, as heart failure often presents without symptoms until it’s fatal. It can be monitored at home as well.
By tracking these indicators, you can proactively manage your health and reduce the risk of chronic diseases.
