december 2018 research shows healthy living is longer living - … · 2018-11-30 · multivitamin....

Research shows that living a healthy lifestyle can add a

Researchers from the Harvard T.H. Chan School of Public Health conducted a study of the impact of health habits on life expectancy with data from the Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS).

The Harvard analysis revealed that people who met the

who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease, according to the analysis.

Five Lifestyle Habits for a Longer LifeThe Harvard researchers looked at the data on diet, physical activity, body weight, smoking and alcohol consumption that had been collected from regularly administered, validated questionnaires.

have shown them to have a large impact on risk of premature death.

• Healthy diet was calculated and rated based on the reported intake of healthy foods such as vegetables, fruits, nuts, whole grains, healthy fats and omega-3 fatty acids, and unhealthy foods such as red and processed meats, sugar-sweetened beverages, trans fat and sodium.

• Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.

• Healthy body weightmass index (BMI), which is between 18.5 and 24.9.

• Smoking. Because there is no healthy amount of smoking, “healthy” in this analysis meant never having smoked.

• Moderate alcohol intake was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Research Shows Healthy Living is Longer Living

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease. Check with your physician when using prescription medications along with food supplements.

December 2018

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Vitamin D, the “sunshine vitamin,” is essential for good health. Getting enough of it supports your immune system, bone health

and more, according to the National Institutes of Health.

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease. Please check with your physician

direct cause and effect link between discussed events or “results” and consuming the nutrients contained in the products described. Results are individual and will vary from person to person.

Vitamin D has very few food sources, so it’s not easy to meet your requirements through food.

Other factors that make it hard to get enough vitamin D to meet your nutritional needs include lack of exposure to the sun, advancing age, having dark skin or being overweight.

50 percent of the population worldwide, according to the National Institutes of Health. An estimated 1 billion people worldwide, across all ethnicities and age groups,

research.

Supplementing is an easy and effective way to meet your vitamin D needs, especially if you’re at risk of

Better Absorbed With MealsVitamin D is a fat-soluble vitamin, which means it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods.

For this reason, experts recommend taking vitamin D supplements with a meal to enhance absorption.

In one study, 17 people who took vitamin D with their largest meal of the day increased vitamin D blood levels by about 50 percent after just 2-3 months, according to the National Institutes of Health.

In another study in 50 older adults, consuming vitamin D alongside a fat-heavy meal increased vitamin D blood levels by 32 percent after 12 hours compared to a fat-free meal, according to researchers.

Avocados, nuts, seeds, full-fat dairy products and eggs are nutritious sources of fat that help boost your vitamin D absorption.

When to Take Vitamin D

the morning, so you might want to take your vitamin D with a healthy breakfast.

Research links vitamin D levels to sleep quality. In fact, several studies suggest low levels of vitamin D in your blood create a higher risk of sleep disturbances, poorer sleep quality and reduced sleep duration, according to the National Institutes of Health.

While there are some anecdotal reports that taking

by interfering with melatonin production, there are no

The best time to take vitamin D is when you’ll remember to take it consistently for the best results. You can take it in the morning with a healthy, fat-containing breakfast or in the evening with a snack, if it doesn’t effect your sleep.

ensure you’re meeting your vitamin D needs.

Supplements Help You Get Enough Vitamin D

The vast majority of Americans are not eating enough fruits and vegetables, according to the CDC.

The Dietary Guidelines for Americans recommends that adults consume 1.5 to 2 cups of fruit per day, and 2 to 3 cups of vegetables per day. According to the CDC’s data, however, just 12.2 percent of American adults are meeting the standard for fruit, and 9.3 percent are meeting the standard for vegetables. On average, Americans are eating fruit once per day and vegetables 1.7 times per day, according to the CDC.

Vegetables are rich in many important nutrients, including

Moreover, they are linked to a lower risk of many diseases, including diabetes, obesity, heart disease and some cancers. Eating enough servings of vegetables each day may even help prevent premature death.

Research has shown that a diet that includes a variety of fruits and vegetables can help you stay healthy and live longer.

People who eat the most vegetables may have up to a 70 percent lower risk of developing heart disease, according to the results of several studies reported by the NIH.

and antioxidants in vegetables could be the reason for

determine, but a review of 23 studies observed a link between eating 14 ounces (400 grams) of vegetables per day and an 18 percent lower risk of developing heart disease, according to the NIH.

Studies also have found that eating 8 ounces (231 grams) or more of vegetables per day may reduce the risk of dying prematurely by 25 to 32 percent, according to the NIH.

continents observed that those who ate 13.4–18 ounces (375–500 grams) of fruits and vegetables per day were 22 percent less likely to die during the study compared to those who ate less.


*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease. Please check with your physician when using prescription medications in combination with food supplements.


Most Americans Aren’t Eating Enough Fruits, Veggies

Experts agree that most vegetables are most nutritious when consumed whole. Fresh vegetables grown in your garden or by a local farmer are best, but store-bought or frozen vegetables are a close second.



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december 2018 research shows healthy living is longer living - … · 2018-11-30 · multivitamin....

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