Health Habits Top 10 List

By Donald Bucklin, MD

Every time we turn on the TV or pick up a magazine, we’re told to do this or don’t do that and, if we follow the guidance, it will decrease our risk of some horrible disease by 17% or 29%. If I added up all the reductions in risks I’ve been advised on, I would live to be 143. Kind of puts a whole new spin on the Social Security solvency issue, doesn’t it?

At the risk of ruffling a few feathers, I would like to suggest some order to the risk hierarchy. A logical starting place would be: If you plan to live a long time and are actually doing something to facilitate it, start here.

Living by a Handful of Basic Rules
Can Extend Your Life Expectancy by Years

1. Stop smoking (or don’t start). This is the most researched issue and has absolute consensus in the medical community. Smoking cuts 5 to 10 years off your life. If you do only one thing to live longer, this is it.

2. Diet – I am reserving the No. 2 slot for what you eat, not how much you eat. If you want to live a long time, eat grains, fruits and vegetables and avoid meats of all kinds, especially red meat. This is also very well researched. It causes a dramatic decrease in cancer and heart disease – the No. 1 and No. 2 killers in this country. Your life expectancy will increase by 5 or more years from this.

3. Exercise every day. 20 minutes of some kind of exercise is the thing that will get you the most life for your time investment. Your life will be a few years longer, and perhaps more importantly, you will be able to do more and feel better. The cancer and heart disease rates are lower in exercisers.

4. Treat lifestyle diseases. We are talking hypertension, Type 2 diabetes and high cholesterol. Some of these are results of excessive living, some just genetic roulette (blame your parents). Treating these illnesses almost completely neutralizes the dramatic decrease in lifespan they can cause. This can easily add a decade to your life.

5. Weight control. It’s the other shoe. Not what you eat, but how much. Excessive body weight contributes to hypertension, heart disease and cancer. This can easily take a decade off your life, and make the rest of it pretty unhappy.

6. Seat belts. Protect yourself from an untimely death in a motor vehicle. There are about 40,000 deaths per year in the United States from motor vehicle accidents. Seat belts have added more years to people’s lives than vitamin C and the rest of the alphabet combined.

7. Deal with your depression. Depression measurably shortens life but makes it feel way too long. The solution can be regular exercise, good friends or medication. The important thing is to do something about it. Living a long life takes the will to live – that means treat your depression.

8. Stay married or get married. Married people have a measurably lower mortality rate then unmarried people. Sounds curious, but this is a well researched and reproducible fact. The subtype is a good marriage helps you live longer. Bad marriages do not. Make sure you know the difference (hint: if your spouse is your closest friend, you have a good one).

9. Sleep well. Insomnia and poor sleeping contribute to accidents, cardiovascular disease and poor health. Sleep apnea is one treatable culprit and can add years to your life.

10. Take vitamins, although vitamins have precious little good scientific evidence of extending your life. There are a couple of exceptions (like Niacin) but 98% are unproven.

Last word of advice: Start at number 1 and go as far down the list as you can.

Donald Bucklin, MD is board certified in occupational medicine in private practice for more than twenty-five years. He is the Arizona media director and national medical review officer overseeing the U.S. Health Works program for 40,000 plus companies. For more information, please visit

The articles written by guest contributors are the sole responsibility of the individual writers in terms of factual accuracy and opinion and do not necessarily reflect the views of the publisher of this blog.

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