When we think about why our health is important to us, it really comes down to a few things:
Longevity isn't just living a long time, though, it's also living well for that time. We have all experienced family members and friends who have had difficult health issues in their later years. It's heartbreaking and challenging for everyone.
Now we do know that 70-80% of chronic disease is preventable through lifestyle. (1) "Lifestyle" in this case refers to eating well, exercising, and limiting tobacco and alcohol. I'd also add to the list: maintaining social connections, a sense of purpose, and reducing chemical and pharmacological burden. It's incredibly empowering to know how much influence our choices have on our health!
How do we measure our longevity?
There are 4 key metrics that can help us to gauge our potential to age well.
1. Grip strength
- Yep, this is the old high school gym class thing we did. You don't need to use that old gym class machine though, if you have noticed that it's becoming more tricky to open jars you are experiencing a change in grip strength. You can improve your grip strength with regular weight training, simply holding a dumbbell will increase it. Also, keep attempting these tasks rather than passing them off to the strongest person in the house, it won't improve if you don't work at it.
2. Getting up from the floor
- Going from sitting on the floor to standing up without using your hands to pull yourself up, is a measure of strength and balance. All forms of movement will help this skill, keep practicing because avoiding it won't make it better. If it's too challenging, break it down into parts and begin with little squats while holding onto a doorknob or the back of the couch, then work up to rising from the floor.
3. Blood markers
- Blood sugar, or HbA1c, is particularly important, but also hs-CRP, fasting insulin, and vitamin D levels. Keeping inflammation down and blood sugar managed are especially critical to our longterm health. Check in on these values every year or two in order to watch your trends.
4. Waist circumference
- Holding onto adipose tissue around the abdomen indicates visceral fat storage which increases risk of metabolic and cardiovascular disease, the main cause of mortality worldwide. Ideally, men will maintain a waist circumference below 37 inches (94 cm) and women below 31.5 inches (88cm). Having a waist larger than 40 inches (102cm) for men, and 34 inches (88cm) or women carries a much higher risk. (2) Of course, there is individual variability depending on your own personal stature. I like to combine this data with body composition analysis, which looks at % of muscle mass and body fat as well. (Notice we aren't talking about your weight on the scale?)
Viewing our health through the lens of prevention is important at any age, but is even easier if we start in our younger years. More and more people are becoming aware of our potential to age well, so that we can enjoy our lives at any stage. And really what this means is being able to play with grandchildren, keep playing a sport we love, or stay mentally sharp. If you have witnessed a parent, relative or close friend experience osteoporosis (bone loss), sarcopenia (muscle loss), or any other long term changes (many of which are from nutrient depletion from nutrition, absorption, or medications), you know the effect it has on quality of life.
The good news is that there's so much we can do!
If you are interested in taking your health to the next level, staying independent, and doing the things you love, even if you are feeling good right now, we should definitely plan out your next steps. Why wait until something goes wrong?
Looking forward to seeing you soon,
Dr Christa
1. https://nutritionsource.hsph.harvard.edu/disease-prevention/
2. https://www.heartandstroke.ca/healthy-living/healthy-weight/healthy-weight-and-waist
Book Appointment
Summertime at the Clinic
At this time of year there's a lot of fun stuff on the go! If you need to move your upcoming appointment we will do our best to accommodate your schedule, but remember that we do have a 24 hour cancellation policy.
If your preferred appointment time isn't available, we will gladly add you to the waitlist and contact you if we can fit you in.
For your supplement refills, please email [email protected] or call 519-942-9990. We can prepare your order and leave it in the dropbox after hours, if needed. You may also use my online dispensary.
Dr Christa's Summer Holidays
Summer is a great time to relax and unwind. Practitioners like me need this time in order to be better clinicians! I'll be in the office, but I do have some time aways as well. Book your appointments ahead of time to stay on track and avoid disappointment.
- feeling good
- living well
- aging gracefully
Longevity isn't just living a long time, though, it's also living well for that time. We have all experienced family members and friends who have had difficult health issues in their later years. It's heartbreaking and challenging for everyone.
Now we do know that 70-80% of chronic disease is preventable through lifestyle. (1) "Lifestyle" in this case refers to eating well, exercising, and limiting tobacco and alcohol. I'd also add to the list: maintaining social connections, a sense of purpose, and reducing chemical and pharmacological burden. It's incredibly empowering to know how much influence our choices have on our health!
How do we measure our longevity?
There are 4 key metrics that can help us to gauge our potential to age well.
1. Grip strength
- Yep, this is the old high school gym class thing we did. You don't need to use that old gym class machine though, if you have noticed that it's becoming more tricky to open jars you are experiencing a change in grip strength. You can improve your grip strength with regular weight training, simply holding a dumbbell will increase it. Also, keep attempting these tasks rather than passing them off to the strongest person in the house, it won't improve if you don't work at it.
2. Getting up from the floor
- Going from sitting on the floor to standing up without using your hands to pull yourself up, is a measure of strength and balance. All forms of movement will help this skill, keep practicing because avoiding it won't make it better. If it's too challenging, break it down into parts and begin with little squats while holding onto a doorknob or the back of the couch, then work up to rising from the floor.
3. Blood markers
- Blood sugar, or HbA1c, is particularly important, but also hs-CRP, fasting insulin, and vitamin D levels. Keeping inflammation down and blood sugar managed are especially critical to our longterm health. Check in on these values every year or two in order to watch your trends.
4. Waist circumference
- Holding onto adipose tissue around the abdomen indicates visceral fat storage which increases risk of metabolic and cardiovascular disease, the main cause of mortality worldwide. Ideally, men will maintain a waist circumference below 37 inches (94 cm) and women below 31.5 inches (88cm). Having a waist larger than 40 inches (102cm) for men, and 34 inches (88cm) or women carries a much higher risk. (2) Of course, there is individual variability depending on your own personal stature. I like to combine this data with body composition analysis, which looks at % of muscle mass and body fat as well. (Notice we aren't talking about your weight on the scale?)
Viewing our health through the lens of prevention is important at any age, but is even easier if we start in our younger years. More and more people are becoming aware of our potential to age well, so that we can enjoy our lives at any stage. And really what this means is being able to play with grandchildren, keep playing a sport we love, or stay mentally sharp. If you have witnessed a parent, relative or close friend experience osteoporosis (bone loss), sarcopenia (muscle loss), or any other long term changes (many of which are from nutrient depletion from nutrition, absorption, or medications), you know the effect it has on quality of life.
The good news is that there's so much we can do!
If you are interested in taking your health to the next level, staying independent, and doing the things you love, even if you are feeling good right now, we should definitely plan out your next steps. Why wait until something goes wrong?
Looking forward to seeing you soon,
Dr Christa
1. https://nutritionsource.hsph.harvard.edu/disease-prevention/
2. https://www.heartandstroke.ca/healthy-living/healthy-weight/healthy-weight-and-waist
Book Appointment
Summertime at the Clinic
At this time of year there's a lot of fun stuff on the go! If you need to move your upcoming appointment we will do our best to accommodate your schedule, but remember that we do have a 24 hour cancellation policy.
If your preferred appointment time isn't available, we will gladly add you to the waitlist and contact you if we can fit you in.
For your supplement refills, please email [email protected] or call 519-942-9990. We can prepare your order and leave it in the dropbox after hours, if needed. You may also use my online dispensary.
Dr Christa's Summer Holidays
Summer is a great time to relax and unwind. Practitioners like me need this time in order to be better clinicians! I'll be in the office, but I do have some time aways as well. Book your appointments ahead of time to stay on track and avoid disappointment.
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