The ultimate Father’s Day gift: a longer, healthier life – Kitsap Sun

Kitsap 1:59 p.m. PT June 15, 2017

Ginny Sugimoto, MD(Photo: Kitsap Sun)

This Fathers Day, you could give your dad a tie or a watch, but I have another suggestion: How about giving him the gift of a long, healthy life?

Over the years, researchers, mysticsand even science fiction writers have sought the key to longevity, but no one has found one perfect answer. One challenge is that many factors that affect human longevity are mostly beyond an individuals control, such as a persons genetic makeup, or their exposure to environmental pollution. On the other hand, research indicates that our actions have more influence over our life expectancy than we may think. Results of a study of Danish twins, for instance, suggested that 25 percent of our aging is determined by our genetics, while 75 percent is determined by lifestyle and medical conditions.

This is good news because it means we can have a big effect on healthy aging by changing how we live. Scientists in a range of fields are finding that we can live longer, healthier lives through basic daily attention to such things as avoiding smoking, eating well, exercising, and getting regular checkups and enough sleep. While these lifestyle choices apply to both females and males, women worldwide already live longer than men do on average about three to seven years longer, depending on location. There are several reasons for this, including the extra risks men are more likely to take when young due in part frontal lobes in the male brain that develop later than in females and the fact that men are much more likely to skip doctors visits and health screens than women are.

With that in mind, here are five science-backed ways to increase the odds of a long, healthy life, for your father, or anyone you care about:

1.Get treated. Everyone should start with making sure they are getting and following effective treatments for any chronic conditions, especially individuals with diabetes, hypertension, sleep apnea and/or obesity. If undiagnosed and untreated, these conditions are sure ways to shorten a life and to deteriorate health in older age. See the doctor for regular screenings to diagnose and treat medical problems before they further affect your quality of life. Those screenings include not just blood pressure checks and cancer screenings, such as colonoscopies, but also screenings for depression and other mental health concerns. Men are more likely to commit suicide than women, even though women seem to be more likely to have depression and to make suicide attempts.

2. Focus on diet. Diet and longevity have been linked in numerous studies. A Mediterranean-style diet, for instance, is associated with heart health, brain health and longer life. That diet is high in olive oil and fresh vegetables, particularly leafy greens, fruits, whole grains, nuts, and legumes such as chickpeas and lentils; moderate in fish, dairy, and wine, and low in red meat, eggs and sugar. Another possible longevity diet is that of people who live in the Okinawan Islands of Japan, which boasts a large number of centenarians. The Okinawans eat several servings of fish a week, and also consume copious whole grains, vegetables, soy products, and seaweed, as well as a kind of native sweet potato that is rich in beneficial nutrients. Another community known for longevity, the Seventh Day Adventist Community in Southern California, also has a high intake of fresh fruits, vegetables, and whole grains, as well as nuts which have been shown to benefit heart health. They eat little or no meat or fish. These individuals also eschew smoking and drinking. If you smoke, quit. If you drink, follow guidelines for moderation.

Other dietary research is focused on specific vitamins for instance, some research suggests that Vitamins C and E may provide health benefits as we age, functioning primarily as antioxidants to protect against damage to cells. But research suggests the best way to get these vitamins is in a plant-based diet. Sources high in Vitamin C include red peppers, kale, broccoli, spinach, strawberries, cabbage, and oranges. Foods high in Vitamin E include wheat germ, sunflower seeds, almonds, whole wheat, spinach, and cabbage. Eating fish twice a week protects against inflammation and atherosclerosis hardening and narrowing of arteries. There is increasing evidence that foods which contain live, beneficial bacteria, called probiotics, may also have an anti-aging effect. Good sources of probiotics include certain yogurts (make sure the label says they contain live bacteria), kefir, aged cheeses, and sauerkraut, kimchi and pickles all of which will only contain probiotics if they are sold in the refrigerated section those sold on store shelves at room temperature have been pasteurized, removing the bacteria.

3. Stick to a sleep schedule. We often have disrupted sleep as we age, and if it disrupts our internal circadian rhythm that manages our hormones, body temperature, and other functions it can be damaging to our health. Older adults still need seven to nine hours of sleep a night. Try to go to sleep and get up at the same time, and avoid napping if it affects sleep. Avoid screen time in bed, as it can also disrupt sleep. Some people believe alcohol helps them fall asleep, however, alcohol makes it harder to stay asleep once you do nod off. Talk to your doctor if you have trouble falling asleep or staying asleep.

4. Keep your body active. Physical activity is associated with a higher quality of life and a longer life, with benefits such as reducing insulin resistance, reducing inflammation and promoting brain health, particularly in areas associated with memory and learning. Daily activity also improves sleep and mood. All adults should aim for at least 150 minutes a week of at least moderate physical activity that gets your heart pumping thats about 30 minutes most days of the week. Walking is an excellent activity for overall health. Participants in a study that improved memory walked briskly for one hour, twice a week.

5. Engage your mind and be social. Learning new skills, doing the crosswords, reading, working and volunteering can all help to stimulate the brain in ways that may help to protect it from age-related changes. Connecting with others socially also activates your brain, and improves emotional health. Staying connected with friends and family keeps life stimulating and fun. it also helps you maintain a network of caring and support when you need it. Try a new hobby, find a new walking buddy, and try to hold an attitude of openness to new thoughts and adventures.

Its a great day to start on these steps to a healthier, longer life or to help your father do so.

Resources: The website of the National Institute on Aging offers many health and aging resources: http://www.nia.nih.gov

Ginny Sugimoto, MD, is a board-certified family practice doctor at Kaiser Permanente Port Orchard Medical Center. Her philosophy of care includes a emphasizing a preventive lifestyle and shared decision-making in partnership with her patients.

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The ultimate Father's Day gift: a longer, healthier life - Kitsap Sun