They don’t come as pills, but try these 6 unprescribed lifestyle medicines for a better, longer lifespan


<スパンクラス="キャプション">Families can prioritize learning a healthier diet.</ span> <span class ="帰属"> <クラス="リンクrapid-noclick-resp" href ="" rel ="nofollow noopener" target ="_空欄" data-ylk ="slk:Joe Raedle /ゲッティイメージズニュース">Joe Raidle / Getty Images News</a> </ span>“src =”–/YXBwaWQ9aGlnaGxhbmRlcjt3PTcwNTtoPTQ2Ny4wNjI1/ B / aD05NTQ7dz0xNDQwO2FwcGlkPXl0YWNoeW9u / https: // “data-src =”–/YXBwaWQ9aGlnaGxhbmRlcjt3PTcwNTtoPTQ2Ny4wNjI1/https //–~B/aD05NTQ7dz0xNDQwO2FwcGlkPXl0YWNoeW9u/</div>
<p>The majority of Americans <a href=Emphasis, lack of sleep When Overweight And suffering from mainly preventable lifestyle-related diseases such as Heart disease, cancer, stroke, diabetes.. Being overweight or obese means 50% of adults suffering from high blood pressure, 10% for diabetes and another 35% for prediabetes.. And the cost is increasing, not affordable. About 90% of Almost trillion Every year, Americans spend their medical care in the United States for chronic illness and mental health. However, there are free new lifestyle “medicines” that doctors can prescribe for all patients.

Lifestyle medicine A clinical application of healthy behavior to prevent, treat and reverse illness. More than ever research underscore It “Pills” Doctors today need to prescribe to patients, which are six areas of lifestyle medicine. It is an all-food plant-based diet, regular physical activity, restorative sleep, stress management, addiction reduction or elimination, and positive psychology and social ties.

We are primary care Preventive medicine doctor When Computational immunologist, Both are cutting-edge research Inform the clinical practice of lifestyle medicine.. Our findings and recommendations It has just been published. We will highlight the important takeaway points in each of the following areas.

All foods, plant-based diet

Diets high in fruits, vegetables and whole grains and low in animal and highly processed foods Associated With prevention Of many illnesses.These diets also have Health improvement And even vice versa General 35% of cardiovascular, metabolic, brain, hormones, kidney, autoimmune diseases, and all cancers..

We believe that future research should include larger trials and new research methods. Focus on food quality.. This includes more data on micronutrient composition and protein sources in plant and animal-based foods, as well as fat, carbohydrate and protein ratios. Many adult disorders are disseminated in infancy or in utero, so such trials should include children.

<スパンクラス="キャプション">First Lady Michelle Obama led Let’s Move! Initiatives to help children grow up healthy.</ span> <span class ="帰属"> <クラス="リンクrapid-noclick-resp" href ="" rel ="nofollow noopener" target ="_空欄" data-ylk ="slk:ジョーレイドル/ゲッティイメージズニュース/ゲッティイメージズ">Joe Raidle / Getty Images News / Getty Images</a> </ span>“src =” “data-src =”–/YXBwaWQ9aGlnaGxhbmRlcjt3PTcwNTtoPTQ3MA-/ api / res / 1.2 / ZTkirR2AiyFm4CNBhBcu0Q-~ B / aD05NjA7dz0xNDQwO2FwcGlkPXl0YWNoeW9u /<noscript><img alt=First Lady Michelle Obama led Let’s Move! Initiatives to help children grow up healthy. <クラス="リンクrapid-noclick-resp" href ="" rel ="nofollow noopener" target ="_空欄" data-ylk ="slk:ジョーレイドル/ゲッティイメージズニュース/ゲッティイメージズ">Joe Raidle / Getty Images News / Getty Images “src =”–/YXBwaWQ9aGlnaGxhbmRlcjt3PTcwNTtoPTQ3MA-/ ZTkirR2AiyFm4CNBhBcu0Q–~B / aD05NjA7dz0xNDQwO2FwcGlkPXl0YWNoeW9u /

Regular physical activity

Guidelines for general surgeons for decades It emphasizes that daily moderate to intense aerobic exercise has both immediate and long-term health benefits. For example, the reason we age and the rate of aging (chronological age and biological age) are determined by multiple molecular processes that are directly affected by physical activity.And now scientists are getting a better understanding Changes in moving cells and molecules Induce to reduce the risk of illness.

Scientist and physician research priorities include a deeper understanding of the type, intensity, and frequency of activity, and molecules. Cellular changes Occurs with exercise..

Restorative sleep

Sleep helps cells, organs, and the whole body work better. Regular uninterrupted sleep Adults need 7 hours per night, teens 8-10 hours, children 10 hours or more. health..

Not well-studied, but there is evidence that quality sleep can be reduced Inflammation, immune dysfunction, oxidative stress, and epigenetic modifications All of DNA Related to or causing chronic illness..

Therefore, studies of the biological mechanisms underlying sleep recovery properties may lead to environmental or population-based policy approaches to better align our natural sleep patterns with the demands of our daily lives.

Stress management

Some stress is beneficial, but long-term or extreme stress can overwhelm the brain and body. Chronic stress increases the risk of cardiovascular disease, Irritable bowel disease, obesity, Depression, asthma, arthritis, autoimmune disease, cardiovascular disease, cancer, diabetes, neuropathy and obesity.

One of the most powerful mechanisms for reducing stress and increasing resilience is Bring out a relaxation reaction Use psychosomatic therapy and cognitive behavioral therapy.

Further research is needed to better understand how these treatments work.

<スパンクラス="キャプション">Thousands of people participate in yoga to improve their physical and mental health.</ span> <span class ="帰属"> <クラス="リンクrapid-noclick-resp" href ="" rel ="nofollow noopener" target ="_空欄" data-ylk ="slk:ゲッティイメージズ経由のティモシーA.クラリー/ AFP">Timothy A. Clary / AFP via Getty Images </a> </ span>“src =” “data-src =”–/YXBwaWQ9aGlnaGxhbmRlcjt3PTcwNTtoPTQ3MS45NTgzMzMzMzMzMzMz/https://suu 1.2 / Q8ef4GMnaP3ItjpclkectA– ~ B / aD05NjQ7dz0xNDQwO2FwcGlkPXl0YWNoeW9u / “<noscript><img alt=Thousands of people participate in yoga to improve their physical and mental health. <クラス="リンクrapid-noclick-resp" href ="" rel ="nofollow noopener" target ="_空欄" data-ylk ="slk:ゲッティイメージズ経由のティモシーA.クラリー/ AFP">Timothy A. Clary / AFP via Getty Images “src =”–/YXBwaWQ9aGlnaGxhbmRlcjt3PTcwNTtoPTQ3MS45NTgzMzMzMzMzMzMzMz/ B / aD05NjQ7dz0xNDQwO2FwcGlkPXl0YWNoeW9u /″ class=”caas-img”/>

Reduction and elimination of addiction

Many social, economic and environmental factors have fueled the nationwide increase in substance abuse, generally and most tragically, the opioid epidemic.

Doctors and researchers are beginning to understand the physiology and psychology that underlies addiction.

Nevertheless Stigma continues, access is disjointed or lacking The challenge of service remains a challenge. Clinicians and scientists need to find ways to predict who is more vulnerable to addiction and find ways to prevent it. Treatment with integrated care Focusing on the needs of all patients should be prioritized.

Positive psychology and social connection

Maintaining a positive mindset through the practice of gratitude and forgiveness has a profound effect on psychological and subjective well-being. Physical health benefits..

Social connection, the quantity and quality of our relationships, is probably The most powerful health benefits..

vice versa, Social isolation – like that Living alone, having a small social networkParticipate in some social activities and feel lonely – Related to rising mortality, Increased morbidity, decreased immune system function, depression and decreased cognitive function.

Further research is needed to find out how individuals’ biology and chemistry change better through more social interactions.

Role of inflammation in lifestyle-related diseases

An unhealthy lifestyle causes a vicious cycle of inflammation. Inflammation is a healthy and natural way for the body to fight infections, injuries and stress, but too much inflammation actually promotes or exacerbates the above illnesses.

The inflammatory response is complex.We use machine learning and computer modeling Understand, predict, treat and reprogram inflammation – Retains healing elements while minimizing harmful and more chronic elements. Scientists are elucidating new mechanisms that explain how chronic stress can turn genes on and off.

Overcome challenges and barriers

We and others studying lifestyle medicine are discussing how all these approaches can be leveraged and improved. Clinical study on effects Of lifestyle intervention.

At the same time, we and our colleagues recognize that there are environmental challenges and barriers that prevent many from accepting these lifestyle modifications.

There are food deserts where healthier foods are not available or are not affordable. Unsafe areas, harmful chemicals and substances create constant stress. Poor education, poverty, cultural beliefs, racial and ethnic disparities and discrimination must be addressed in order for all people and patients to evaluate and accept the six “pills”.

The application of lifestyle medications is currently of particular importance, as unhealthy lifestyles cause pandemics of preventable chronic diseases and exacerbate the pandemic of COVID-19. Torment people in these conditions..

Ask your doctor “Prescribe” these six “pills” For a longer and better life. After all, they are free, work better than drugs, and have no side effects!

[The Conversation’s science, health and technology editors pick their favorite stories. Weekly on Wednesdays.]

This article will be republished from conversation, A non-profit news site aimed at sharing ideas from academic experts. It was written by: Yoram Vodovotz, University of Pittsburgh When Michael Parkinson, University of Pittsburgh..

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Yoram Vodovotz is a co-founder and stakeholder of Immunetics, Inc.

Michael Parkinson, MD and MPH are founders of P3 Health (Prevention, Performance & Productivity).