Recently the husband of an acquaintance died. He was diagnosed with leukemia in late May and was gone within the first days of August. From what I hear, he ate right, led a healthy, active lifestyle, yet passed away at 41 leaving a wife, two small children, and a shocked and grieving community.
A colleague and I were discussing this tragedy and she remarked, “It burst my bubble; that if I ate right and exercised I would be fine.” I have heard people use similar logic to excuse attempts to be healthier. “I’m going to die of something,” they say, or “I could give up all food I love and die in a car accident tomorrow.” These are true statements, but there is a flaw in using that logic as an excuse to ignore your extra weight, your daily Big Gulp or French fries fix, your smoking, excessive drinking, or refusal to eat vegetables. Leading a healthier lifestyle is not necessarily about living longer (although that usually is a side effect), it’s about living better – feeling your physical best on most days. If you don’t take care of your body, your quality of life will suffer.
The CDC states “Heart disease, stroke, cancer, diabetes, and arthritis are among the most common, costly, and preventable of all health problems in the U.S.” They list four health behaviors that are responsible for much of the “illness, suffering, and early death” related to chronic diseases; lack of physical activity, poor nutrition, smoking, and excessive drinking. It goes on to say that, according to 2005 data, nearly 50% of Americans have at least one of these chronic diseases and about one-fourth of people with a chronic condition have one or more daily activity limitations. Daily activity limitations. That could, and does, mean different things – what daily activity would you miss the most?
Diabetes is the leading cause of blindness among adults and diabetics are 40-60% more likely to develop glaucoma and cataracts, two other leading causes of blindness. Over half of all amputations are diabetes related, many of them being lower extremity amputations; toes, feet, and legs. The demands of diabetes management; scheduling and planning what you eat, monitoring blood glucose, determining and administering insulin or medication, are often overwhelming and stressful. Depression is more common in diabetics.
Being overweight or obese can make life difficult in many ways; it may be hard to find clothes that fit or a comfortable seat. It may be difficult or even painful to get in and out of a car, walk up stairs, or carry groceries. Many people who are overweight report feeling bad about themselves and their ability to be successful. This may affect social circles and work performance. These bad feelings are often reinforced as many people negatively judge those who are overweight.
Heart disease includes various problems, mostly related to atherosclerosis, a buildup of plaque in the walls of arteries. Heart attack, stroke, and heart failure (inefficient heart function) are types of heart disease. Suffering any of these ‘cardiac events’ will result in life changes. At the very least there will be daily medications and required lifestyle changes. At worst, you may have to relearn daily activities such as walking and speaking, or limit the amount of physical activity you can do (walking, traveling, moving around your home).
The good news is that lifestyle changes DO help. A 10% reduction in body weight can significantly reduce your risk of developing diabetes. Replacing just 5% of the saturated fat in your diet with healthier oils (same amount of calories!) can result in a meaningful reduction in the risk of developing heart disease or type 2 diabetes. A sodium study found that the risk of having a cardiovascular event dropped 21%-41% on a reduced sodium diet. Another report found that a 400mg/day reduction of sodium intake in the average American Diet (currently 3,436mg/day, nearly THREE times recommendations) will result in 20,000 fewer heart attacks, 13,000 fewer strokes, 17,000 fewer deaths and a $7 billion savings in public health costs. Other researchers found that for each additional gram of daily fiber eaten by those studied, there was a ½ pound reduction in body weight and .25% decrease in body fat. In a 14-year study of whole grains, the group that ate the most whole grains had a 10% reduction in the risk of developing type 2 diabetes.
A saying by author Kobi Yamata asks, “If you do not take care of your body, where will you live?” The honest answer to that question is you'll still have to live in your body. Your choices today will determine whether it is a body that serves you well; can see, has legs, allows you to get in and out of your car, play with your children and grandchildren, and participate in the world around you, or if it is a body that confines you and keeps you from living; slowly leading you along a downward spiral of disease and a long, slow death. Without a doubt, the death of my acquaintance’s husband was untimely. However, had he been 81 instead of 41, and able to participate in life with few limitations up until the last few months, it likely would have been viewed as a good life; the kind of life we should be so lucky to have.
A colleague and I were discussing this tragedy and she remarked, “It burst my bubble; that if I ate right and exercised I would be fine.” I have heard people use similar logic to excuse attempts to be healthier. “I’m going to die of something,” they say, or “I could give up all food I love and die in a car accident tomorrow.” These are true statements, but there is a flaw in using that logic as an excuse to ignore your extra weight, your daily Big Gulp or French fries fix, your smoking, excessive drinking, or refusal to eat vegetables. Leading a healthier lifestyle is not necessarily about living longer (although that usually is a side effect), it’s about living better – feeling your physical best on most days. If you don’t take care of your body, your quality of life will suffer.
The CDC states “Heart disease, stroke, cancer, diabetes, and arthritis are among the most common, costly, and preventable of all health problems in the U.S.” They list four health behaviors that are responsible for much of the “illness, suffering, and early death” related to chronic diseases; lack of physical activity, poor nutrition, smoking, and excessive drinking. It goes on to say that, according to 2005 data, nearly 50% of Americans have at least one of these chronic diseases and about one-fourth of people with a chronic condition have one or more daily activity limitations. Daily activity limitations. That could, and does, mean different things – what daily activity would you miss the most?
Diabetes is the leading cause of blindness among adults and diabetics are 40-60% more likely to develop glaucoma and cataracts, two other leading causes of blindness. Over half of all amputations are diabetes related, many of them being lower extremity amputations; toes, feet, and legs. The demands of diabetes management; scheduling and planning what you eat, monitoring blood glucose, determining and administering insulin or medication, are often overwhelming and stressful. Depression is more common in diabetics.
Being overweight or obese can make life difficult in many ways; it may be hard to find clothes that fit or a comfortable seat. It may be difficult or even painful to get in and out of a car, walk up stairs, or carry groceries. Many people who are overweight report feeling bad about themselves and their ability to be successful. This may affect social circles and work performance. These bad feelings are often reinforced as many people negatively judge those who are overweight.
Heart disease includes various problems, mostly related to atherosclerosis, a buildup of plaque in the walls of arteries. Heart attack, stroke, and heart failure (inefficient heart function) are types of heart disease. Suffering any of these ‘cardiac events’ will result in life changes. At the very least there will be daily medications and required lifestyle changes. At worst, you may have to relearn daily activities such as walking and speaking, or limit the amount of physical activity you can do (walking, traveling, moving around your home).
The good news is that lifestyle changes DO help. A 10% reduction in body weight can significantly reduce your risk of developing diabetes. Replacing just 5% of the saturated fat in your diet with healthier oils (same amount of calories!) can result in a meaningful reduction in the risk of developing heart disease or type 2 diabetes. A sodium study found that the risk of having a cardiovascular event dropped 21%-41% on a reduced sodium diet. Another report found that a 400mg/day reduction of sodium intake in the average American Diet (currently 3,436mg/day, nearly THREE times recommendations) will result in 20,000 fewer heart attacks, 13,000 fewer strokes, 17,000 fewer deaths and a $7 billion savings in public health costs. Other researchers found that for each additional gram of daily fiber eaten by those studied, there was a ½ pound reduction in body weight and .25% decrease in body fat. In a 14-year study of whole grains, the group that ate the most whole grains had a 10% reduction in the risk of developing type 2 diabetes.
A saying by author Kobi Yamata asks, “If you do not take care of your body, where will you live?” The honest answer to that question is you'll still have to live in your body. Your choices today will determine whether it is a body that serves you well; can see, has legs, allows you to get in and out of your car, play with your children and grandchildren, and participate in the world around you, or if it is a body that confines you and keeps you from living; slowly leading you along a downward spiral of disease and a long, slow death. Without a doubt, the death of my acquaintance’s husband was untimely. However, had he been 81 instead of 41, and able to participate in life with few limitations up until the last few months, it likely would have been viewed as a good life; the kind of life we should be so lucky to have.
Resources
http://www.cdc.gov/chronicdisease/overview/index.htm#2
http://www.aoa.org/x6814.xml
http://besthealth.bmj.com/x/topic/392727/further-information/12941.html
http://www.amputee-coalition.org/fact_sheets/diabetes_leamp.html
http://win.niddk.nih.gov/publications/health_risks.htm
http://www.cnpp.usda.gov/dgas2010-dgacreport.htm
http://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/health-effects/index.html
http://www.cdc.gov/chronicdisease/overview/index.htm#2
http://www.aoa.org/x6814.xml
http://besthealth.bmj.com/x/topic/392727/further-information/12941.html
http://www.amputee-coalition.org/fact_sheets/diabetes_leamp.html
http://win.niddk.nih.gov/publications/health_risks.htm
http://www.cnpp.usda.gov/dgas2010-dgacreport.htm
http://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/health-effects/index.html
