Last Person Standing
Graph from The Los Angeles Times
The Quick Answer: Chronic inflammation is a big risk factor for chronic disease, but is hard to measure. Metabolic syndrome—often the next step—is easier to measure. The goal of wordofwisdomliving.com: help you reform your lifestyle, avoid these conditions, and live to a healthy old age.
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Learning to Live Longer
A deep thought: People will argue about what diet is best but due to the near-infinite complexity of nutrition, the correct answer will remain unknowable. There is however one indisputable fact—who lives the longest. For nutrition and lifestyle, longevity is the proof of the pudding. Unfortunately for the last guy standing, your detractors won’t be around to see you do your victory lap.
So I was interested in a recent report (see it here) that reveals two contrasting longevity trends in America. The report looked at 3000 counties in the US to compare longevity progress since 1987 and 2000 (vs. 2007). The report also estimated how many years each county lags behind (or leads) the standard set by the ten best nations. (No, America is not a leader in longevity, we rank #34 despite the fact we spend lots more on health care, 16.2% of our GNP.)
In some counties of America longevity is nicely improving (the green zones in the chart above), while in others it is actually in decline (red zones), especially for women. Because life expectancy around the world has steadily increased over the last century, it’s distressing to see areas—about ¼ of our counties—moving in the wrong direction. It's even more disturbing to see that women bear the brunt of this decline. Children born here will have a lower life expectancy than their parents—a disturbing trend that is rare among the modern nations.
The red zones are mainly in Appalachia, the Deep South, and to the west in Oklahoma and Texas. In these areas smoking, untreated high blood pressure, and overweight are common but they reflect a deeper failing—a culture turning self-destructive.
The green zones where longevity is making the best improvement are located along the coasts, and in progressive areas like Marin County, California, the ski country of Colorado, and Seattle, Washington. So why does Yuma, Arizona and Los Angeles come up green? It’s the immigrants; the people who come from afar are healthy and vigorous and actually improve our longevity metrics.
The bottom line: Although longevity has steadily increased in the US for a century, there are now two opposing trends: some counties are improving while others are regressing. These contrasting movements—one showing progress, the other decline—are disturbing and should not happen in the greatest democracy the world has seen. The solution? I believe it lies in the power of the Internet to connect, inform, and influence. Blogs like Word of Wisdom Living can save the world, meal by meal. Please spread the word.
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Chronic Inflammation
The prior post introduced the subject of chronic inflammation, the chemical fire that burns within us. Inflammation is the body’s healing response to injury, infection, and other threats, even stress. If you live a healthy lifestyle, inflammation is occasional; if you live an unhealthy lifestyle it is chronic and eventually leads to chronic disease. Like the frog cooked in the open pot when the temperature is slowly raised, we tend to be unaware of our inflammatory status.
Habits that drive inflammation: Smoking, long-term infection (gingivitis, etc.), protracted stress and anxiety, the standard American diet (high in sugar and other stimulants, processed foods, fast food, hydrogenated vegetable oils, and meat), overweight, lack of sleep, social isolation, anger, a disorderly life of rushing about, frustration and loss of control.
Habits that reduce inflammation: A healthy diet (rich in vegetables, fruits, nuts, and whole grains, with a little meat), regular exercise, sunshine (but not sunburns), good friends, loving and being loved, achievement, service, the ability to solve problems, rest, meditation and church-going.
Chronic inflammation is not likely due to one thing though nutrition is critical—it’s the sum total of a lifestyle. The important thing is we can change our lifestyle.
Metabolic Syndrome
The path from chronic inflammation to chronic disease typically passes through another condition—metabolic syndrome (MS). While we may be unaware of chronic inflammation (unless a test like hsCRP is done), MS is easier to measure. If you have three of these five easily tested conditions, you have MS:
1. Abdominal obesity (waist >40” for men, >35” for women).
2. High blood triglycerides (>150 mg/mL).
3. Low HDL cholesterol (under 40 mg/dL for men, 50 mg/dL for women). Note: HDL cholesterol is sometimes called “good” cholesterol, though all forms are needed.
4. High blood pressure (>130/85 mm Hg).
5. High blood sugar (fasting glucose >110 mg/dL).
A physical exam with your doctor (an important health practice) can determine MS (metabolic syndrome, not multiple sclerosis) but I once tested myself by measuring my waist, getting a blood test at the local health food store, and buying a blood pressure tester. Different factors contribute to MS—because you need just 3 of the 5 factors, two people can have MS but only have one factor in common. Consequently, MS is a syndrome without established clinical use, but it is an early warning to either improve your life style or prepare a will.
High blood pressure (one indicator of MS) is a serious but silent health problem. Keep an eye on your blood pressure by using the testers available at some pharmacies, or buying a tester of your own. I added a new exercise, stretching, as a Healthy Change this week, but learning your blood pressure would be a good change also.
Warning: While the diagnosis of MS requires 3 of 5 possible conditions, any of these conditions is a health concern and a clue to consult your doctor. Hopefully, he’ll talk about lifestyle improvement and not just reach for the prescription pad.
An important finding from longevity studies is that it is a community affair. The conditons that reduce the risk of chronic inflammation and metabolic syndrome and optimize life have a strong social content. We do what our friends do. To make a difference we must bond with others who actively seek a healthier and longer life. Encourage your family and friends by inviting them to this blog.
Please share one thing or influence that helped you adopt a healthier lifestyle.
Thursday, June 16, 2011 at 2:50PM | by Skip Hellewell | 7 Comments | 1 Reference | Share Article | in health studies, longevity | Email Article
Reader Comments (7)
I'm looking forward to hearing how others influence their families for good. I try to set a good example, but I'm always worried about seeming judgmental or preachy.
I have stumbled across your blog through your daughters, whom I stumbled across from another blog, amazingly I have found it and can't wait to read the wealth of information you have on it. I have just started a journey of self discovery ( way away in Australia!) which started by visiting my local naturopath (after bouts of anxiety which was highly unusual for my normal positive self) I was low in essential minerals (b vitamins, magnesium, protein etc) and am now on the road to leading a better "longer" life. It is hard but I believe blogs like yours, yoga, health living, laughter and love will help me and my family live a long and happy life! thank-you =)
Shae, thanks for writing. Because of the stress of modern living, anxiety disorders do arise. Happy for your recovery.
I find your blog very thought provoking. I have noticed that my stress level has dropped since I retired from W.W. (Weight Watchers). It add another thing to do and made me feel guilty when I wasn't doing what they thought I should. It is a good support system but the stress for me was counter productive. I have realized that stress plays a big part in the circle. Stress, eat, more stress, more food and not always the best food. I also think about plants. My new mantra Eat more Plants. Thanks for the information.
You asked us readers to share one thing or influence that helped you adopt a healthier lifestyle. Well, my answer lies within your blog...the word of wisdom. It is such a simple way to live a healthier life.
Another huge component to me eating better is my spouse. I love that he loves healthy food. It is so much easier to eat better when you are surrounded by those who want to as well. Plus, it is fun to try new things with fruits and veggies that I am not super familiar with. I try to pick up a fruit/veggie every time I go to the store that I haven't used before or in a while.
PS: Future topic request...
HOW TO BEAT THE AFTER DINNER SWEET CRAVING
I've tried eating fruits as an alternative, but it ends up just making me want something sweet even more. I know that I need to just ditch the habit cold turkey, but the more I think about not eating a dessert, the more I crave it. Help! I am a sugar junky.
Having a baby! Not only did I gain a lot of weight that I needed to work off (which led to a regular routine of running and yoga), but I feel very protective of his eating habits and lifestyle. I can have such a profound influence on my children when it comes to nutrition and exercise, and the best thing Incan do is lead by example. I also see how much joy my parents derive from their grandchild, and I want to be around to enjoy my grandchildren for a long time to come!
Reese-I've found that beating the sweets cravings come from eliminating all temptations from the house. Eating less junk will make you want it less, not more, believe me. Both my husband and I have seen this happen. The only sweet things we keep in the house are sugar and honey. If I want to have something sweet, I bake it from scratch (and know that I'm going to have to clean up afterward). This baking not only burns some calories, but allows me to share some freshly baked goodies with my neighbors across the hall :)