What Probably Doesn’t Matter:
Recent trends in health and wellness have garnered significant attention, with practices such as biohacking, dopamine control, ice baths, and various forms of fasting and cleanses rising to prominence.
Biohacking, a broad term encompassing self-experimentation and lifestyle modification, seeks to optimize health and performance through techniques ranging from diet changes to advanced technology like wearables.
Some proponents advocate for controlling dopamine levels through methods like intermittent fasting and managing exposure to instant gratification, believing this can enhance motivation and focus.
Similarly, ice baths have gained popularity for their purported benefits in recovery and mental resilience, as many athletes and wellness enthusiasts tout their ability to reduce inflammation and improve mood.
Fasting, whether through intermittent fasting or extended fasts, has emerged as a popular trend, with claims of promoting autophagy, weight loss, and improved metabolic health. Cleanses and detox diets are also marketed for their ability to rid the body of toxins and reset the digestive system, despite limited scientific support.
However, these trends often overshadow the foundational pillars of health: a balanced diet, regular exercise, effective stress reduction, adequate sleep, and avoidance of substance abuse. While biohacking and trendy wellness practices may offer short-term benefits or appeal to certain individuals, they cannot replace the established importance of these fundamental elements.
What Does Matter:
Research consistently shows that sustainable lifestyle changes rooted in nutrition, movement, and avoidance of substance abuse yield the most significant long-term health outcomes. Ultimately, prioritizing these pillars is essential for achieving true health and wellness, rather than chasing fleeting trends that lack robust scientific backing.
The most significant lifestyle factors linked to morbidity and mortality include smoking, poor diet, physical inactivity, being overweight or obese, and heavy alcohol consumption.
Morbidity refers to the presence of illness or disease within a population. Morbidity encompasses both physical and psychological conditions and can range from acute (short-term) illnesses to chronic (long-term) diseases. Mortality, on the other hand, refers to the incidence of death within a population. Mortality data helps to identify the leading causes of death, the impact of health interventions, and overall life expectancy trends in a population.
These factors have been shown to increase the risk of all-cause mortality as well as specific causes like cardiovascular disease and cancer. Here is a ranked overview based on their impact:
Smoking:
Smoking is the leading lifestyle factor contributing to mortality. It increases the risk of numerous chronic conditions, including lung cancer, cardiovascular disease, and chronic obstructive pulmonary disease. The harmful effects are primarily due to the accumulation of toxic substances in the body, which promote oxidative stress, inflammation, and genetic mutations that lead to cancer. The impact of smoking on all-cause mortality is substantial, with studies estimating that up to 28% of deaths could be prevented if smoking were eliminated.
If you're considering quitting smoking, there are several evidence-based steps and treatments you can take to increase your chances of success:
Make a Quit Plan: Set a quit date, identify your triggers, and plan for how to handle cravings. Write down your reasons for quitting, and keep them handy as motivation.
Seek Support: Tell friends, family, or coworkers that you're planning to quit. Consider joining a support group or talking to a counselor.
Identify and Avoid Triggers: Avoid situations, places, or activities that make you want to smoke, especially in the early stages of quitting.
Develop New Habits: Find new ways to keep your hands and mouth busy, like chewing gum, exercising, or meditating.
Use the 4 D’s: Delay, Deep Breathing, Drink Water, and Do Something Else whenever you have the urge to smoke.
The U.S. Food and Drug Administration (FDA) has approved seven medications to help people quit smoking. These include both nicotine replacement therapies (NRTs) and non-nicotine medications:
Nicotine Replacement Therapies (NRTs):
- Nicotine Patch (over-the-counter)
- Nicotine Gum (over-the-counter)
- Nicotine Lozenge (over-the-counter)
- Nicotine Inhaler (prescription)
- Nicotine Nasal Spray (prescription)
Non-Nicotine Medications:
- Varenicline (Chantix): A prescription medication that reduces cravings and withdrawal symptoms by targeting nicotine receptors in the brain.
- Bupropion (Zyban): A prescription antidepressant that reduces nicotine withdrawal symptoms and cravings.
Combining counseling or support with medication can more than double your chances of quitting successfully. It's also beneficial to use a combination of NRTs, such as the nicotine patch with gum or lozenges, to better manage cravings throughout the day.
If you're interested in quitting, consider speaking with your healthcare provider to create a personalized quit plan and determine which treatment options are right for you. For additional support, you can also use resources like the CDC's [Quit Guide] (https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/quit_guide/index.htm) or call the national quitline at 1-800-QUIT-NOW (1-800-784-8669).
Poor Diet:
A diet high in heavily processed foods, added sugars, and unhealthy fats contributes significantly to mortality, primarily through its effect on cardiovascular disease, diabetes, and certain cancers. The theoretical mechanism involves poor diet quality leading to metabolic dysregulation, insulin resistance, inflammation, and increased fat accumulation, all of which elevate the risk of chronic diseases. An unhealthy diet has been estimated to account for approximately 13% of total mortality.
Improving one’s diet can be a transformative step towards better health and well-being. Key steps include consuming more whole, unprocessed foods, increasing the intake of fruits and vegetables, choosing healthy sources of fats and proteins, and limiting added sugars and refined carbohydrates. Here’s a structured approach based on reputable sources:
Eat a Variety of Whole Foods: Include a diverse array of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. These provide essential nutrients and help reduce the risk of chronic diseases. Harvard’s Nutrition Source recommends using a “Healthy Eating Plate” model, where half the plate consists of fruits and vegetables, a quarter is whole grains, and the other quarter includes proteins such as beans, poultry, or fish.
Choose High-Quality Proteins: Incorporate plant-based proteins like beans, legumes, and tofu, as well as lean animal proteins. Limiting processed meats can reduce the risk of cardiovascular disease and certain cancers.
Reduce Sugar and Salt: Limit added sugars and high-sodium foods to prevent issues like hypertension and obesity. Many packaged foods and beverages contain hidden sugars and salts, so reading labels can help in making healthier choices.
Stay Hydrated and Choose Healthy Beverages: Water should be the primary beverage of choice. Avoid or minimize sugary drinks.
For further guidance, resources such as the NHS's "Live Well" section and Harvard’s “Healthy Living Guide” provide detailed strategies and tips that are evidence-based and aligned with current dietary recommendations.
Physical Inactivity:
A sedentary lifestyle is a major contributor to premature mortality. Lack of regular physical activity results in reduced cardiovascular and muscular health, impaired glucose metabolism, and increased adiposity, which are all associated with higher mortality risk. The protective effects of physical activity include improved heart and lung function, enhanced insulin sensitivity, and reduced systemic inflammation.
To increase physical activity, consider taking gradual and intentional steps that align with your current fitness level and daily routine. Begin by incorporating more movement into your day through simple changes like walking or biking for short trips instead of driving, using stairs instead of elevators, and standing or walking during phone calls. Scheduling dedicated time for exercise can also make a difference. Start with small, achievable goals, such as a 10-minute walk after lunch, and gradually increase duration and intensity over time. Engaging in activities you enjoy, like dancing, hiking, or playing a sport, can make the process enjoyable and more sustainable.
For additional support, creating a structured exercise plan with a mix of aerobic activities (e.g., brisk walking or cycling) and muscle-strengthening exercises (e.g., lifting weights or yoga) is beneficial. Aim to meet the recommendations outlined by the Physical Activity Guidelines for Americans, which suggest at least 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week for added health benefits.
Overweight and Obesity:
Excess body weight is associated with increased mortality risk, particularly from cardiovascular diseases, diabetes, and certain cancers. Obesity promotes systemic inflammation, insulin resistance, and hormonal imbalances that contribute to the development of chronic diseases. Studies indicate that being overweight or obese contributes to approximately 14% of all deaths.
To decrease body weight effectively, the primary approach involves creating a calorie deficit, where the "calories in" are lower than the "calories out." This means consuming fewer calories than the body uses for daily activities and physiological functions.
One of the most straightforward strategies is to track your caloric intake, either through food diaries or apps, and aim for a slight reduction, ideally between 500 to 1,000 calories per day to lose about 1-2 pounds per week. This can be done by swapping high-calorie foods for lower-calorie alternatives. For example, replacing whole milk with skim milk, or choosing fruits like strawberries over calorie-dense desserts like ice cream. Even small changes in portion sizes can help; starting with smaller servings and choosing larger portions of lower-calorie foods like vegetables can make a difference. Checking food labels to understand serving sizes and calorie content also supports informed decision-making.
Additionally, increasing physical activity can help to burn more calories. This can be achieved through structured exercise like cardio or strength training, or by increasing non-exercise activities such as taking the stairs or standing more during the day. High-quality sleep and stress management are also crucial as they influence hormones related to hunger and metabolism, thereby affecting overall energy balance.
Understanding how factors like hormonal changes or health conditions can impact energy balance is also essential. For example, conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can slow down metabolism, making it necessary to adjust both dietary intake and physical activity. If lifestyle changes don’t yield results, consulting a healthcare provider for guidance is recommended.
Overall, a comprehensive approach that involves dietary modifications, increased physical activity, and consideration of personal health status will create sustainable weight loss and support long-term maintenance.
Heavy Alcohol Consumption:
While moderate alcohol consumption may have a protective effect on cardiovascular health, heavy alcohol use is linked to increased mortality from liver disease, certain cancers, and accidents. The toxic effects of excessive alcohol consumption include liver cirrhosis, neuronal damage, and increased cancer risk, primarily through the production of acetaldehyde and the promotion of oxidative stress.
To reduce alcohol consumption, there are several strategies people can adopt, along with seeking professional help when necessary.
Set Clear Goals: Decide on specific days you will drink and how much, while incorporating some alcohol-free days each week. This structured approach helps create boundaries and prevent excessive consumption.
Track Your Intake: Use a drinking tracker card, a calendar, or a smartphone app to keep count of how much you drink. Writing down every drink before consuming it can help slow down intake and encourage mindfulness.
Identify and Avoid Triggers: Understand what situations, emotions, or people trigger your desire to drink. Avoid these triggers when possible or plan alternative activities, like engaging in a hobby or exercising, to keep you occupied.
Find Alternatives: Fill time previously spent drinking with new activities or hobbies. If you drank to cope with stress, consider healthier stress management techniques such as meditation, yoga, or talking to a friend.
Handle Urges: When the desire to drink arises, remind yourself of your reasons for cutting down and seek support from someone you trust. Engaging in a physical activity or another non-drinking-related activity can also help.
Know Your “No”: Prepare a polite but firm refusal for when you are offered a drink. Having a quick response ready reduces the chances of caving in.
Counseling and Therapy: Cognitive-behavioral therapy (CBT) and motivational interviewing are effective approaches that a psychologist or licensed counselor can offer.
Support Groups: Groups like Alcoholics Anonymous (AA) or SMART Recovery provide peer support and structured programs for reducing alcohol use.
Medical Professionals: A primary care physician, addiction specialist, or psychiatrist can offer medical advice, prescribe medications like naltrexone or acamprosate to reduce cravings, and provide referrals for additional support.
Health Coaches: Certified health coaches can help set goals, provide accountability, and explore healthier lifestyle choices.
If self-help strategies aren't sufficient, seeking professional support. Early intervention can prevent long-term health risks associated with alcohol consumption.
Conclusion:
In conclusion, focusing on the foundational pillars of health—balanced nutrition, physical activity, avoidance of substance abuse—is essential for reducing morbidity and mortality rates. While trendy health fads and quick-fix solutions may promise immediate results or heightened performance, they often lack the rigorous scientific support necessary to substantiate their claims. Instead of getting caught up in the latest wellness trends, individuals should prioritize sustainable lifestyle changes that promote long-term health and well-being.
By cultivating a solid foundation rooted in these essential health pillars, we can improve our overall quality of life, reduce the risk of chronic diseases, and ultimately enhance longevity. Embracing these time-tested principles ensures we are not only investing in our present health but also securing a healthier future for ourselves and our communities.
If you would like more information, feel free to call (304-840-2820) or stop by the office. No appointments are necessary, and consultations are free. You can also email me at DocLeviChiropractic@yahoo.com.
Yours in Health,
Dr. Levi G. Merritt, D.C., NBC-HWC, CPT
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