Photography: Gabin Vallet
According to a major international study published in the New England Journal of Medicine:
“The absence of five classic risk factors at 50 years of age was associated with more than a decade greater life expectancy than the presence of all five risk factors, in both sexes. Persons who modified hypertension and smoking in midlife had the most additional life-years free of cardiovascular disease and death from any cause, respectively.”
These five risk factors were identified as most damaging:
- High blood pressure
- High cholesterol
- Obesity
- Type 2 diabetes
- Smoking
The upside? You don’t need to be perfect. Even modifying one or two in midlife can significantly improve longevity and reduce your risk of disease.
Here’s How to Take Action
Combat High Blood Pressure
- Check your blood pressure regularly at home. A word of caution though. I find that the wrist BP monitors are quite inaccurate.
- Get 20-30 minutes of moderate exercise daily, and try to get at least 150 minutes of exercise every week.
- Cut back on sodium—check labels and season with herbs instead. A salt substitute is another option.
- Practice stress management (deep breathing, stretching, mindfulness, yoga). I send patients to Yoga with Kassandra‘s YouTube Channel for yoga. She’s great for beginners!
Lower High Cholesterol
- Swap out saturated fats for healthy fats (avocados, nuts, olive oil).
- Add fiber-rich foods like beans, oatmeal, and fruits.
- Move your body: cardio improves HDL (“good”) cholesterol.
Address Obesity
- Address what I call “Portion Distortion”—smaller plates can help.
- Drink a full glass of water before meals.
- Again, aim for 20-30 minutes of movement daily.
- Get support: a friend, coach, or group increases accountability.
Manage Type 2 Diabetes
- Limit added sugars and manage carb intake.
- Pair carbs with protein and fiber.
- Exercise helps regulate blood sugar naturally.
- Stick to your treatment plan and monitor glucose regularly.
Quit Smoking
- “Someday” is not a day of the week. So, choose a specific quit date—and prepare for it.
- Identify triggers. Think “HALT” and ask yourself – “Am I hungry? Am I angry? Am I lonely? Am I tired?”. If you address the trigger, you’ll be less likely to light up.
- Use cessation aids (patches, gum, apps) if helpful.
- Celebrate progress—each day smoke-free is a win.
The Bottom Line
The presence of all five risk factors at age 50 can shorten life expectancy by 10 years or more. But making small, consistent changes now can tip the scales in your favor. Whether it’s walking more, eating better, quitting smoking, or checking your blood pressure—you have more control than you think.
#HeartHealth #Longevity #HealthyHabits #PreventiveCare #BackMendersChiropractic #DrKobdish