How Much do these 5 Health Habits Extend your Life? [Study 247]
Summary
TLDRThis video script delves into the impact of daily habits on personal life expectancy, referencing a comprehensive study that quantifies the effects of five key health factors: smoking, physical activity, alcohol consumption, BMI/weight, and diet. It reveals that adhering to a healthy lifestyle, including never smoking, regular exercise, moderate alcohol intake, a balanced BMI, and a nutritious diet, can significantly reduce the risk of death and potentially extend life expectancy by over a decade, especially for those aged 50 to 75.
Takeaways
- 🧠 The study aims to quantify how much our daily habits affect personal life expectancy, focusing on individual actions rather than average life expectancy across regions.
- 📚 The research analyzed data from three large datasets involving hundreds of thousands of people, focusing on five primary health factors: smoking, physical activity, alcohol consumption, BMI and weight, and diet.
- 🚭 Never smoking was considered the healthiest for the smoking category, with past smokers and current smokers categorized based on their smoking habits.
- 🏃♂️ For physical activity, healthiness was defined as over 30 minutes a day of moderate to vigorous exercise.
- 🍻 Alcohol consumption was categorized as moderate, with a daily limit of 30 grams for men and half that for women.
- 🍽️ BMI was used as a proxy for weight, with a healthy range defined as 18.5 to 24.9.
- 🥗 A healthy diet was characterized by high consumption of vegetables, fruits, whole grains, polyunsaturated fats, omega-3 fats, and low intake of processed meats, sugars, trans fats, and sodium.
- 📊 The data showed that adherence to healthy habits significantly reduced the risk of death from all causes, with a stepwise decrease in risk as more healthy habits were adopted.
- 👵🏻 Age was a significant factor, with the benefits of healthy habits decreasing as age increased, but still showing a reduced risk of death compared to those with no healthy habits.
- 🔢 The estimated life extension benefit of following five healthy lifestyle factors was substantial, with women at 50 years old predicted to gain 14 years and men at 50 gaining about 2 years less.
Q & A
What is the main focus of the study mentioned in the transcript?
-The main focus of the study is to quantify how much our daily habits, specifically five primary health factors, affect our personal life expectancy.
What are the five primary health factors considered in the study?
-The five primary health factors are smoking, physical activity, alcohol consumption, BMI and weight, and diet.
How is the healthiest level of physical activity defined in the study?
-The healthiest level of physical activity is defined as over 30 minutes a day of moderate to vigorous exercise.
What is considered moderate alcohol consumption according to the study?
-Moderate alcohol consumption is defined as up to 30 grams a day for men and half that for women.
What BMI range is considered healthy in the study?
-A BMI range between 18.5 and 24.9 is considered healthy.
What dietary habits were considered healthy in the study?
-A healthy diet was considered if people were in the top 40% for consuming vegetables, fruits, whole grains, polyunsaturated fats, omega-3 fats, and had low intakes of processed meats, sugars, trans fats, and sodium.
How does the study categorize the healthiness of each condition?
-The study categorizes the healthiness of each condition across five groups, ranging from the least healthy to the most healthy.
What is the relationship between smoking and cancer death risk according to the data presented?
-The data shows that the risk of cancer death increases with smoking exposure, with higher numbers indicating a greater risk.
How does the study account for potential confounding variables?
-The researchers accounted for many possible factors such as family history of diabetes, cardiovascular disease, cancer, age, sex, menopause, and a few others.
What is the estimated life expectancy increase for a 50-year-old woman following all five healthy lifestyle factors?
-A 50-year-old woman following all five healthy lifestyle factors has a predicted increase in life expectancy of 14 years.
How does the predicted life expectancy increase change as one gets older?
-The predicted life expectancy increase falls off rapidly as one gets older, suggesting that age eventually takes its toll regardless of lifestyle factors.
Outlines
🧠 Understanding the Impact of Healthy Habits on Life Expectancy
This paragraph introduces a study that quantifies the impact of healthy habits on personal life expectancy. The focus is on individual actions rather than average life expectancy across populations. The study examines data from three large datasets, involving hundreds of thousands of people, and identifies five primary health factors: smoking, physical activity, alcohol consumption, BMI and weight, and diet. The researchers define 'healthy' for each factor, such as never smoking, moderate to vigorous exercise over 30 minutes a day, moderate alcohol consumption, a BMI between 18.5 and 24.9, and a diet rich in vegetables, fruits, whole grains, and healthy fats while low in processed meats, sugars, trans fats, and sodium. The paragraph emphasizes the importance of these factors in reducing the risk of death from various causes and highlights the potential for a healthy lifestyle to extend life expectancy.
📊 Analyzing the Data: Healthy Habits and Life Extension
This paragraph delves into the data from the study, focusing on the impact of healthy habits on life expectancy. It reintroduces the age variable and shows how the risk of all-cause mortality decreases with an increase in the number of healthy lifestyle factors optimized. The data is presented in a linear fashion, demonstrating the predictability of the results. The paragraph also discusses the estimated life extension benefit of following various numbers of healthy lifestyle factors, highlighting the individual impact of each factor on life expectancy. The data shows that following all five healthy lifestyle factors can significantly increase life expectancy, especially for women, with a notable decrease in the risk of death from all causes. The paragraph concludes by emphasizing the importance of a healthy lifestyle in extending life expectancy and improving overall health.
🌟 Maximizing Life Expectancy Through Healthy Lifestyle Choices
The final paragraph summarizes the key findings of the study, emphasizing the significant life expectancy benefits of adhering to a healthy lifestyle. It highlights that being in the best lifestyle category, which includes normal weight, a healthy diet, never smoking, limited alcohol consumption, and being physically active, is associated with over a decade more of life expectancy for individuals aged 50 to 75. The paragraph also touches on the health span benefits, suggesting that a healthy lifestyle not only extends life but also enhances its quality by allowing individuals to be more functional for a longer period. The paragraph concludes with a call to action, encouraging viewers to seek tips on improving their health and lifestyle, and teasing further analysis available to Physionic Insiders.
Mindmap
Keywords
💡Life Expectancy
💡Healthy Habits
💡Primary Health Factors
💡Smoking
💡Physical Activity
💡Alcohol Consumption
💡BMI
💡Diet
💡All-Cause Mortality
💡Life Extension Benefit
💡Confounding Variables
Highlights
The study aims to quantify how much our daily habits affect personal life expectancy, focusing on individual actions rather than average life expectancy across the globe.
Researchers analyzed data from three massive datasets, including hundreds of thousands of people, focusing on five primary health factors.
The five primary health factors considered are smoking, physical activity, alcohol consumption, BMI and weight, and diet.
Never smoking is considered the healthiest for the smoking category.
Physical activity is defined as over 30 minutes a day of moderate to vigorous exercise.
Alcohol consumption is defined as moderate consumption or up to 30 grams a day for men and half that for women.
BMI is used as a proxy for weight, with a healthy range defined as between 18.5 and 24.9.
A healthy diet is characterized by high consumption of vegetables, fruits, whole grains, and low intakes of processed meats, sugars, trans fats, and sodium.
The study shows that the risk of cancer death and cardiovascular disease death increases with smoking exposure.
Consuming fewer healthy foods is associated with a higher risk of death by all causes.
Implementing five healthy lifestyle habits significantly improves the odds of avoiding death by all causes.
The study accounts for many possible factors like family history of diseases, age, sex, and menopause.
A healthy lifestyle likely reduces the odds of health-related death, though causation cannot be definitively drawn.
The data shows that women and men doing more healthy habits lowers the odds of all-cause death.
Age eventually takes its toll, regardless of the number of healthy lifestyle factors optimized.
For women at 50 years old, following all five healthy lifestyle factors predicts a 14-year increase in life expectancy.
Men at 50 years old get about 2 years less life expectancy predicted than women.
Life expectancy predictions fall off rapidly as one gets older, possibly due to the limitations of the dataset or the natural progression of age.
Being in the best lifestyle category is associated with over a decade more of life expectancy for individuals aged 50 to 75.
Transcripts
I've always been curious on exactly how
much our daily habits affect our
personal life expectancy so I'm not
talking about the average life
expectancy across the country or across
the globe but how much do my own actions
impact my own life if you wanted to know
that yourself then you're in the right
place because there's this huge study
that came out aiming to quantify how
much of our healthy habits affect our
life expectancy so let's find out how
much my all cheese diet has affected my
life other than make it more
enjoyable these researchers took the
data from three massive data sets
including hundreds of thousands of
people and focus their attention on five
Primary Health factors can you guess
what they are I'll give you a hint
they're really obvious so don't
overthink it post your guess and pause
the video okay here they are one smoking
two physical activity three three
alcohol consumption four BMI and weight
and five diet those are the categories
but what did they consider healthy for
each the researchers put never smoking
as their top tier healthiest for
physical activity it was defined as over
30 minutes a day of moderate to vigorous
exercise alcohol consumption was defined
as moderate consumption or up to 30 gram
a day for men and half that for women
BMI was used as an imperfect proxy for
weight which was defined as anyone
between a BMI of 18.5 and
24.9 finally the most heated topic of
all which surely everyone will have an
opinion on diet which was considered to
be healthy if people were in the top 40%
for consuming vegetables fruits whole
grains polyan saturated fats omega-3
fats and low intakes of processed Meats
sugars trans fats and sodium I realize
this isn't getting into extreme detail
but for the sake of brevity we'll leave
it here because I have a lot to show you
also if you disagree with the
characterizations of healthy from before
that's fine uh we'll be looking over
data when we exclude one of the criteria
and only follow four of these Healthy
Lifestyles as well so focus on that data
and you'll still get some useful
information okay so here's some data but
if it's okay with you I'll just
highlight a few sections because if we
go over all this data I may need a nap
halfway through in general they're
separating the healthiness of each
condition across five groups so the
least healthy to the most healthy take
smoking for example never is The
Benchmark and past is people who used to
smoke but stopped and then the rest are
increasing amounts of cigarettes a day
you'll notice that under cancer deaths
risk increases with smoking exposure so
the higher the number above 1.0 the
greater the risk of cancer death in a
stepwise fashion it increases I think
humans bears and Aliens alike can all
agree that this is pretty expected the
same is also true for cardiovascular
disease deaths and for overall risk of
death on the other hand the died
condition went in the opposite direction
so being in the top one indicates
consuming the least across all of the
previously mentioned Health Foods and
that's why it's called the referrent all
of the others below it are groupings of
people that ate more and more of the
foods mentioned previously now we do not
have the data on how much of each food
that they consumed just that on average
they ate more especially group five so
the risk of death by all cause cancer
deaths and cardiovascular disease deaths
all decreased so they were below 1.0 in
a stepwise fashion
finally how about depending on if people
did all five of these habits to the
highest degree which is category five
there or did none of them which is
category zero there again the more
implementation of these five habits
massively improved odds of avoiding
death by all causes when compared
against people who did none now to be
clear these are associations so it's
always possible that there's some
confounding variable that we aren't
accounting for but the researchers did
account for many possible factors like
family history of diabetes uh
cardiovascular disease cancer age sex
menopause and a few others so while we
still can't draw causation I hope that
the Bears the aliens and the US can
still agree that a healthy lifestyle
likely reduces the odds of health
related
death okay I didn't show you all the
data full disclosure for the reason that
I mentioned earlier remember the whole
nap time and all you're not here to
learn about the healthy habits reducing
odds of death that much is likely
intuitive to you at this point you want
to know how much longer that you'll
actually live well let's look at that in
just a minute first I'd like to
reintroduce the age variable because I
think that this will be interesting to
most look at this data this is the exact
same data that we were just looking at
in relation to all cause mortality with
one two three four or five healthy
lifestyle factors optimized so five is
the best however the data reintroduces
the age variable previously removed so
you see increased age starting at 45 up
to 85 or so the one at the top of the
vertical axis is a standard and that
standard is zero lifestyle factors
optimized so as before showing anything
below one is reduced risk notice how
linear everything is almost always five
is better than four and four is better
than three I feel like I'm teaching a
kid how to count here I I don't mean it
that way the data is just so predictable
that it comes off like I'm saying three
is bigger than two and two is bigger
than one that's right high
five but joking aside you can see that
women and men doing more healthy habits
lowers the OD of all caused death now
the age aspect is unique here because
regardless of the number of Health
lifestyle effects age eventually takes
its toll you can see the risk increase
again around 75 years old in men and a
bit less so in women still risk is still
dramatically lower than doing nothing
pretty neat isn't it okay so enough
about that we want real numbers how much
longer are people predicted to live so
I'm going to be showing you similar data
to before but instead of showing you
mortality risk it will show the
estimated life extension benefit of
doing five 4 3 Etc this isn't a rocket
launch of the healthy lifestyle
intervention you might be interested to
see the impact of each lifestyle Factor
has individually on life expectancy and
how much weight plays a factor alone or
in combination with other factors you'll
have access to that in the full analysis
the extended version of this video if
you're a physionic Insider I'll leave
the link in the description if you're
interested you get access to this plus
all my other analyses and much more that
said what does the overall data show
well as we can see starting at 50 years
old and going all the way to 105 years
old the Blue Line indicates five Health
lifestyle interventions and you can read
read the rest now the vertical axis is
indicating the number of years estimated
to be gained at a particular age so to
give you a few examples for women being
50 years old and following all five
healthy lifestyle factors there is a
14-year predicted increase in life
expectancy however women at 75 years of
age are predicted to only achieve say I
don't know what do you think 10 years is
that fair just cross the 75-year-old
mark up to the blue line and across the
life expectancy increase hopefully you
get the picture oh and this is not
saying that a person will only live 10
or 14 more years this is an addition of
10 to 14 years to the average now I'm
not going to keep detailing isolated
scenarios you can use two fingers and
get the estimate for what you're
interested in but I do have two things
to point out one men get the short end
of the stick men at 50 get about 2 years
less life expectancy again predicted
than women generally although not always
men underperformed compared to women
still that doesn't mean that there isn't
a benefit the benefit is still massive
two notice how the life expectancy
predictions fall off rapidly as one gets
older now part of that may be a function
of the data set used meaning that they
didn't have data in older people than 5
and then again there may be a uh
morbidly good reason for that it may be
that father time gets us all no matter
what we
do but don't despair this is looking at
massive data sets and doesn't keep track
of the exceptions which is where the
Cutting Edge research is trying to make
most of its discoveries and we certainly
know that some people live longer than
105 although this data reports on
averages so to put a bow on this unless
you're continuing with the analysis
through the physionic Insiders being in
the best lifestyle category so that's
normal weight healthy diet never smoked
limited alcohol consumption and
Physically Active is associated with
over a decade more of life expectancy if
you are 50 to about 75 as a woman and
about 70 as a man and think about the
health span benefits too you be more
functional you'll live longer by a
noticeable amount and you'll be able to
watch physionic for longer too I mean
come on what's there not to
love if you'd like some tips on exactly
how to improve in multiple of these
aspects of Health I have a wonderful
video right here for you and of course
the smoking one is pretty simple don't
I'll give that one to you right
now
[Music]
a
関連動画をさらに表示
Gli esseri umani hanno una scadenza?
Healthy living and DNA: BBC News Review
Revealing a secret about cholesterol, the Doctor wont tell you this
What is cardiovascular disease? | Victor Chang Cardiac Research Institute
科學減肥最終章:張修修版終極減肥模型(一定跟你想的不一樣)
100 Year-Old Nutrition Professor: 7 Keys to Longevity | Dr. John Scharffenberg
5.0 / 5 (0 votes)