Are you hoping to live a long, healthy life free from chronic disease? According to physician and best-selling author Peter Attia, it may take some work to ensure that your last decade of life is fulfilling and disease-free. Attia argues that by adopting new approaches to our health, we can extend our “health span” (the amount of time we live free from health problems) as well as our life span.
Attia, the author of “Outlive: The Science & Art of Longevity,” recently discussed what he calls “the Four Horsemen of Chronic Disease” in a phone interview. These encompass cardiovascular disease, cancer, cognitive diseases such as Alzheimer’s, and metabolic diseases such as Type 2 diabetes. Attia believes that by planning for longevity and focusing on improving our health span, we can combat these diseases and enjoy a longer, healthier life.
When it comes to improving health span, Attia suggests a method he calls the “Centenarian Decathlon.” This involves setting specific physical goals to train for as we age. Attia urges patients to think about what they want to be able to do in their later years and start training for it when they are in their 40s, 50s, or 60s. For example, if you want to hike two miles when you’re 80, just hiking every day leading up to that won’t be sufficient. Attia suggests aiming higher and training more specifically to increase the likelihood of achieving your goals.
Exercise is highlighted as the most significant tactic for longevity, but unfortunately, more than 60 percent of Americans do not get enough exercise. Attia argues that even small changes can have a significant impact. Just getting to 90 minutes a week of exercise can result in a 15 percent reduction in all-cause mortality. Attia emphasizes that the benefits are not just abstract; people will start to feel better in just a few months.
Attia also focuses on the importance of preventing and managing metabolic diseases such as Type 2 diabetes, which can increase the risk of other chronic diseases. Attia suggests that early screening, gene testing, and comprehensive bloodwork can help identify markers and risks for these diseases, but acknowledges that these preventive measures can be expensive. However, he argues that the cost of prevention is far less than the cost of treating the diseases down the line.
In conclusion, Attia believes that living a long, healthy life is possible for everyone, regardless of their financial situation. While screening and preventive measures may be costly, the most crucial factors for increasing health span are sleep, nutrition, and exercise, which are accessible to everyone. Attia emphasizes that by making small changes and taking preventive measures, individuals can dramatically improve their odds of a healthy, disease-free life in their later years.