Healthspan: Safe and Proven Steps for Improving Yours

CHOICES FOR EVERYONE

As explained on the Healthspan/Lifespan page, average lifespans have risen rapidly since 1900 (except during the opioid epidemic), and research since 2000 has made tremendous progress explaining what each of us can do individually to increase our healthspan, reducing the risk of chronic disease such as cancer, stroke, osteoporosis, heart disease, diabetes, dementia, though obesity is still a surgical challenge. Below are vital and clear steps you can take if you want to avoid great suffering and expense due to chronic disease, and those you should avoid that promote chronic disease including obesity. There are many other things one can do that are beneficial. However, the ones on this list are so well documented and important that not doing them may be considered foolish unless you have unusually circumstances. P.S. As I want to reduce suffering and healthcare costs, please encourage your friends to view this page and subscribe to the nutrition newsletter (as about 1,000 do now globally) by emailing ordman@beloit.edu, SUBJ: send newsletter. Thanks.

VITAL AND CLEAR STEPS to increase healthspan and avoid obesity

ITEM               DAILY INTAKE                       REMARKS

exercise        30-90 min 30′ to be healthy; 60′ to prevent weight gain; 90′ to lose weight
Fish or fish oil 1 g maintain brain function; reduce inflammation
Vitamin D 2 to 5,000IU prevent osteoporosis; improve immune system
nuts . a handful documented to improve healthspan; do not cause weight gain
yogurt or Kefir at least a little to maintain a healthy microbiome
Red grape juice 12 oz helps maintain brain memory and executive function

Supplements for people over 40        Supplements for ages 18 to 40

VITAL AND CLEAR STEPS to increase risk of disease and obesity

ITEM               DAILY INTAKE           REMARKS      REFERENCE
preserved meats . none Germany has the most stomach cancer stomach cancer
red meat once weekly red meat is loaded with saturated fat no fours diet
sugar-sweetened beverages none . added sugar is key cause of obesity and diabetes . SSBs
soda pop none phosphoric acid eats your bones causing osteoporosis soda pop
potato chips and french fries none . main foods causing weight gain by empty calories
smoking STOP smoking
lack of exercise      key cause of aging and dementia               exercise