Dear Dad,
Do you know something that I’ve experienced and think about often, that is quite remarkable and unique?
I lived to the age of 30, with all four of my grandparents still alive. I benefited from personal relationships with all of them and watched them live well into their 80’s. Even more, I’ve seen them, travel, exercise, and remain independent for their ages. Even two who have since passed lived vibrantly up to the point before a short period of rapid decline. That is what the idea of healthspan is all about—living your life as vibrantly as possible, not just being alive.
Take a look at the Healthspan/Lifespan curves below:
The solid line represents the traditional American lifespan curve—good health, followed by a long period of slow steady decline as we age, then a significant period of medicated survival before passing away. The dotted line represents the healthspan goal—sustained good health as long as possible before passing away quickly. The “X” at the end will meet all of us, what we do with the space in-between the two lines determines our healthspan.
Warm and fuzzy right?
There are good reasons to prolong the ride—many of which we have control over.
Too often we subscribe to the belief that our health outcomes are predestined by our ancestors. This is a trap that fools many. The idea works both ways; for the healthy and unhealthy alike. Like many things in life, health can be earned. Sure we all start from different positions and are born with different health advantages and limitations, and aspects of health may come easier for some than others, but ultimately, our optimal health is the sum of our daily habits compounded over time.
It true that patterns persist within families. Any doctor’s visit is usually preceded by discussing family disease history. Diseases and demise tend to be similarly represented within families. It makes sense to conclude that because grandpa had “x” ailment it is coming for me down the road. Our DNA plays a major role in what our bodies are capable of or limited by. But it’s not the whole story.
It’s true that many of our health victories and ailments follow in the footsteps of our ancestors… but so do our habits. Most of what we do, think… and eat, is very similar to what our parent’s do, which is based on what their parents did, and their parents. So are you more likely to have high blood pressure, high cholesterol, or higher risk of cancer because of your great-grandfather? Statistically yes. But, it’s not only based on similar DNA, but also linked to similar lifestyle habits. If you behave the same way as your parents and their parents similar outcomes should be expected. Good or bad.
Next time you here the phrase, “it runs in my family.”
You might respond, “Yeah, because nobody runs in your family…”
(But probably keep the response in your head.)
Take inventory of our family tree and look at who lived long vibrant lives and cherry pick their habits. By doing so, you will maximize your chances to truly follow in their footsteps.
For a challenge this week, let’s brain storm a few health habits that we & our extended family do well and a couple others we could improve upon.
Keep doing:
Walking: We walk a lot. Almost a requirement of enjoying family dinners together is a walk afterwards. Walking is one of the healthiest habits to maintain over a life-time. Finding times to insert a few steps into your day will make a huge compounded positive difference. Park a little further away, walk for transportation rather than drive, and of course maintain an after dinner walk routine.
Eating at home: We don’t eat out much. This may have developed as a function of cost with a household of 5 growing kids, but most of our meals were eaten at home. When you make food at home you are in complete control of the ingredients. A meal at home will have less calories than the same meal at a restaurant just due to the restaurant adding extra oil, salt, and sugar (what else is supposed to keep you coming back).
Stop doing:
Bed time snacks: There is no need to eat before bed. Your body is preparing for sleep and the influx of energy sends confusing signals that disrupt a good night sleep. Not to mention, these extra calories are often not needed and of low quality.
Fast eating: This one only hinders a few of us, you and me especially. Eating fast is a sure fire way to overeat. It’s something I’ve tried to master without success. Let’s work on it. Try to take the same amount of time to eat the meal as you did to make it.
Health is earned.
With Love,
JSR
