Improve life expectancy with some healthy habits “Who Wants to Live Forever” is a song that appeared on the 1986 album “A Kind of Magic” by the rock band Queen. The song often sparks conversation about the potential benefits of immortality . Immortality may not be possible, but many people aspire to improve their chances to live a long and prosperous life. A study published in the journal “Lancet” analyzed data from the 2016 Global Burden of Diseases project to generate life expectancy predictions from 2017 to 2040 for most countries. The United States saw the largest decline in ranking among high-income countries, as life expectancies in the United States are projected to fall from 43rd in 2016 to 64th by 2040, with an average life expectancy of 79.8. Life expectancy in the U.S. has dropped in each of the past two years, according to annual reports by the National Center for Health Statistics. But there may be hope for Americans yet. Doctors and scientists continually study the
lifestyles of people who outlive their life expectancies. While genetics can play a role, so can following healthy habits, which have been identified to promote longevity. • Don’t smoke. Many smokers have been told that smoking trims 10 years off their life expectancies, and that statement is corroborated by a study published in 2013 in ‘The New England Journal of Medicine” that tracked participants over a span of several years. The good news is people who quit before the age of 35 can usually regain those lost years. • Avoid drug use. Accidental drug overdoses contributed to 63,600 deaths in the United States in 2016, according to the National Center for Health Statistics. Usage of prescription opioids and heroin has skyrocketed in recent years. Drug use also may exacerbate mental illnesses, potentially making drug users more vulnerable to suicide. • Maintain healthy body mass. Moderate to vigorous exercise regimens and diets loaded with healthy foods can
keep weight in check. Maintaining a healthy weight has a host of positive side effects, including reduced risk of dying from cardiovascular disease. Cardiovascular disease is a leading killer in North America. According to the National Center for Health Statistics, nearly four in 10 adults and 18.5 percent of children in the United States are obese. According to the 2015 Canadian Health Measures Survey, 30 percent of adults in Canada are obese and may require medical support to manage their disease. •Limit alcohol consumption. Some evidence suggests that light drinking can be good for cardiovascular health. However, a paper published in the “Lancet” suggests every glass of wine or pint of beer over the daily recommended limit will cut half an hour from the expected lifespan of a 40-year-old. The paper says the risks are comparable to smoking. Simple, healthy lifestyle changes can help people increase their life expectancies.
OBSTETRICS & GYNECOLOGY ANNA C. PAVLIDES, M.D., F.A.C.O.G. MICHAEL A. BENSON, M.D., F.A.C.O.G. RITA SHATS, M.D., F.A.C.O.G. CATHERINE S. MELEKA, M.D. LYNDA SURCK, PA-C COLEEN K. ABRAMS, PA-C • • • •
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Exercise is an essential part of improving one’s life expectancy.
Healthy Holiday Food Swaps to Support Elder Nutrition BY JENNIFER BRULLO
It’s easy to fret about the upcoming holiday menu if you care for an elderly loved one who manages chronic medical conditions or simply needs to keep an eye on what he or she eats. As a registered nurse at Partners in Care, a licensed home care agency affiliated with the Visiting Nurse Service of New York, I communicate often with concerned family caregivers while providing care for their loved ones at home. During the holiday season, two pieces of advice often come up: 1) Facilitate incremental changes in loved ones’ diets, giving them a chance to get used to each change before making a new one and 2.) Don’t skip out on holiday treats – but do moderate! In the spirit of the holidays, here are some suggestions for healthier versions of favorite celebratory dishes! • Did you know that one cup of mashed potatoes made with butter and whole milk contains about 240 calories, nine grams of fat and 35 grams of carbohydrates? With all their flavor and creamy, rich texture, mashed potatoes may seem like a holiday staple, but there is a healthy alternative growing in popularity that is sure to be just as popular at your holiday dinner: mashed cauliflower. The mashed vegetable has the same texture and similar flavor and is loaded with Vitamin C! • Skip the high-sodium dips and the crisp-fried and salty chips! Greek yogurt and hummus are delicious and much healthier substitutes for mayonnaise, sour cream and cream cheese dips. On the chip front, try switching it up with your favorite vegetable. If carrots or celery sticks don’t appeal, try bell pepper strips, broccoli florets or
grape tomatoes. • The bad news is that the traditional green bean casserole found on so many “favorites” lists, despite its name, is mostly made from overly processed foods that are high in sodium and fat. The good news? There are delicious alternatives to getting creative and cooking greens. Kale and collards, in addition to brussels sprouts, cauliflower and broccoli, are all high in sulfur compounds that provide many health benefits and taste best roasted! • In Latin cooking, food is highly seasoned – but not necessarily salty or spicy. Take, for instance the popular dish sofrito (also popular in Spanish, Italian and Portuguese cooking), which is made from tomatoes, peppers, onions, garlic and cilantro and is used in just about everything, from rice to seafood! Adding seasonings and skipping salt to add flavor to your favorites will still taste delicious and your heart will thank you. • When it comes to cookies, cakes, and pastries, you face the double-whammy of sugar and trans fats. Trans fats can raise cholesterol and put you at risk for heart disease and diabetes, so do your loved one a favor and skip the cake – and most pies – for a (surprisingly) healthier alternative: pumpkin pie. Because the seasonal favorite is missing the top layer that most pies have, it is, in fact, lower in saturated fats. For an even more nutritious alternative, try instead making the pie crust from dates and nuts and eliminating butter altogether. For year-round recipe ideas, check out https:// bit.ly/2SHDHPi. Jennifer Brullo is an RN, senior vice president and the leader of Partners in Care, an affiliate of the Visiting Nurse Service of New York.
Week of December 13 - 19, 2018 • INBROOKLYN — A Special Section of Brooklyn Daily Eagle/Brooklyn Eagle/Heights Press/Home Reporter/Brooklyn Spectator/Brooklyn Record/Greenpoint Gazette • 33INB