April is Stress Awareness Month

April is Stress Awareness Month. We have written on stress in the past and how it is often tied to many healthcare visits. This annual event is dedicated to shedding light on the modern plague that silently but significantly impacts our health and well-being: stress. As we navigate this complex, fast-paced world, understanding and managing stress has never been more crucial. Here, we will explore what stress is, its effects on our health, and why paying attention to it is not a luxury—it is a necessity, especially in today's world.

What is Stress?

Stress is the body's response to any demand or threat. When you perceive a challenge or danger, your body's defenses kick into high gear in a rapid, automatic process known as the "fight-or-flight" response (American Psychological Association, 2020). Stress isn't always bad; in moderate amounts, it can motivate us to perform under pressure and face challenges. Unfortunately, when stress becomes chronic, it can lead to serious health issues.

The Impact of Stress on Health

Chronic stress can wreak havoc on our bodies and minds. It is like running an engine on high for too long; eventually something will break down. Below shows how stress can affect different aspects of one’s health:

• Mental Health: Chronic stress is a significant contributor to mental health disorders, including anxiety and depression (Mayo Clinic, 2021). It can cloud our thinking, making it harder to make decisions or see things in a positive light.

• Heart Health: Stress increases heart rate and blood pressure, putting extra strain on the heart. Over time, this can contribute to heart disease (Harvard Health Publishing, 2020).

• Weight and Metabolism: Stress affects our weight in complex ways. It can lead to unhealthy eating habits and a slower metabolism. Stress-induced hormonal changes can also promote fat storage, particularly around the abdomen (Cleveland Clinic, 2019).

• Immunity: Under stress, our body's ability to fight off illness can weaken, making us more susceptible to infections and diseases (National Institute of Mental Health, 2021).

Addressing Stress: A Path to Better Health

Recognizing stress is the first step to managing it. Here are a few strategies to begin with:

• Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing, and yoga can help calm the mind and reduce stress (American Psychological Association, 2020).

• Physical Activity: Regular exercise is a powerful stress reducer. It increases endorphins, improves mood, and can be a great way to take your mind off worries (Mayo Clinic, 2021).

• Seek Support: Talking about your stressors with friends, family, or a professional can provide relief and offer new perspectives on challenging situations.

As we delve deeper into Stress Awareness Month, let's commit to becoming more mindful of our stress levels and taking proactive steps to manage stress. By doing so, we're not just improving our quality of life; we're safeguarding our health for the future.

R. Henderson

References

• American Psychological Association. (2020). Stress in America™ 2020: A National Mental Health Crisis.

• Mayo Clinic. (2021). Stress management.

• Harvard Health Publishing. (2020). The effects of stress on your body.

• Cleveland Clinic. (2019). How Stress Affects Your Body.

• National Institute of Mental Health. (2021). 5 Things You Should Know About Stress.

Embracing the Gift of Time: Why I Practice What I Tell Others

As we gather with those closest to us during the holiday season, surrounded by the warmth of family, friends and the joy of celebration, it's an opportune time to reflect on what truly matters in our lives. For me, running an anti-aging wellness medical practice isn't just a profession – it's a way of life. It has become a commitment to savoring every moment (trying to improve my ability to be present mentally and physically) and ensuring a future filled with vitality and shared memories with generations to come.

As a provider in the field of anti-aging, I find immense satisfaction in not only guiding others toward healthier, longer lives but also in wholeheartedly practicing what I preach. My motivation is deeply personal. I want to be able to witness my children's growth, meet my grandchildren, and actively engage in the simple yet amazing joys of life as I age gracefully.

The holiday season serves as a poignant reminder of the precious gift we all share – time. It's a time to pause, reflect, and consider what truly brings us fulfillment and happiness. In the midst of festive decorations and the hustle and bustle of holiday preparations, I find solace in the fact that I am actively investing in my health, paving the way for a future filled with the richness of experiences.

For me,anti-aging wellness isn't about resisting the natural process of aging; rather, it's about embracing the opportunity to age with vitality and grace. By prioritizing a healthy lifestyle, proper nutrition, and regular exercise, I am not just adding years to my life, but more importantly, adding life to my years. The holiday season provides the perfect backdrop for us all to reflect on our health goals and take proactive steps toward achieving them.

In the whirlwind of holiday festivities, it's easy to lose sight of our priorities. However, by incorporating mindful practices into our celebrations, we can strike a balance between indulgence and well-being. Whether it's opting for nutritious holiday meals, staying physically active with family-friendly activities, or simply taking moments of quiet reflection, we can weave anti-aging principles seamlessly into our holiday traditions.

This holiday season, consider celebrating the gift of time by making conscious choices that align with your long-term health and well-being. As I engage in the festivities with my kids and my parents, I am not only cherishing the present but actively investing in a future where I can continue to be an integral part of their lives.

In essence, anti-aging wellness isn't just a practice; it's a celebration of life and a commitment to preparing and training for the moments that matter most. So, as you navigate the holiday season, consider what truly brings you joy, and let that guide you in making choices that nurture your well-being and pave the way for a future filled with health, happiness, and cherished moments with those you hold dear.

The Silent Culprits: How Chronic Diseases Can Shorten Your Lifespan

Picture this: You're in your prime, enjoying life, and building your career. The future seems bright, filled with dreams and aspirations. But there is something creeping in; chronic diseases. These conditions not only affect your quality of life but can also significantly reduce your lifespan. Chronic diseases have a profound impact on your life expectancy. Lets discuss how precision medicine and longevity-focused healthcare can make a difference.

Understanding Chronic Diseases

Chronic diseases, as the name suggests, are long-term health conditions that persist over time. They include familiar names like diabetes, heart disease, cancer, and hypertension, among others. While these ailments might not always be visible on the surface, they can have a profound impact on your overall health and life expectancy. Recently many of these have been shown to “live on a continuum”. As we learn more about them, we have found they may show up earlier than the current routine lab tests can identify them. 

Chronic Diseases and Life Expectancy

Think of chronic diseases as silent assassins that chip away at your life expectancy. The effects might not be immediately apparent, but over time, they add up. Recent research (Smith et al., 2019) has shown that individuals with chronic diseases tend to have a significantly shorter lifespan than those without. So, let's break down how these diseases can affect your longevity.

1. Increased Mortality Risk: Chronic diseases can significantly increase your risk of premature death. Conditions like heart disease and cancer are leading causes of mortality globally (World Health Organization, 2021). When you have these conditions, your chances of living a long, healthy life decrease.

2. *Reduced Quality of Life: Chronic diseases often bring a slew of symptoms and complications that can severely impact your daily life. Managing pain, fatigue, or limited ability to move can be challenging. Over time, these challenges and changes can lead to a decreased quality of life, making each day a struggle.

3. Economic Burden: Managing chronic diseases can be costly. The expenses related to doctor visits, medications, and hospitalizations can take a toll on your finances. This economic burden not only affects your present but also your future financial security.

4. Psychological Impact: The emotional toll of living with a chronic disease can't be underestimated. Conditions like depression and anxiety are common among people with chronic illnesses (Nemeroff et al., 2020). These mental health issues can have additional impact on your overall wellbeing and potentially reduce your life expectancy.

Precision Medicine and Longevity-Focused Healthcare: How can it help?

Now that we understand the grim reality and effects of chronic diseases, it's essential to explore options for looking for early signs, managing these conditions, and increasing your lifespan. This is where precision medicine and longevity-focused healthcare come into play.

Precision medicine is a personalized approach to healthcare that takes into account your unique genetic makeup, lifestyle, family health, and environment. By analyzing your data and information, doctors can tailor treatment plans specifically for you. Recent studies (Lu et al., 2021) have shown that precision medicine can lead to better outcomes for individuals with chronic diseases, helping them live longer, healthier lives.

Longevity-focused healthcare goes beyond just treating the symptoms of chronic diseases. It emphasizes preventive measures, stress management, diet, exercise, and other lifestyle factors that can impact your daily health and longevity. Recent research (Wardle et al., 2020) highlights how a comprehensive approach to healthcare can lead to better outcomes for people at risk of chronic diseases.

Subscribing to precision medicine and longevity-focused medical clinics can provide you with a personalized healthcare experience. They offer yearly, or more, lab work to monitor your health and often look at expanded lab panels or biomarkers than routine annual visits. They then recommend tailored medications and supplements based on your results. Finally, precision medical clinics provide guidance on stress management, diet, and exercise. While the initial investment may seem substantial, the potential for a longer, healthier life is priceless.

Chronic diseases are formidable foes that can silently shorten your daily enjoyment and lifespan. However, with the knowledge of their impact and the tools of a precision medicine and longevity-focused provider, you can fight back. Taking proactive steps to manage chronic conditions and investing in your long-term health can make all the difference in the world. So, as you navigate your personal and professional life reflect on what matters most to you and consider prioritizing your health and embracing the future with open arms.

R. Henderson

References:

1. Smith, J. P., & Majmundar, M. (2019). The Impact of Chronic Disease Burden on Life Expectancy. Health Affairs, 38(4), 542-549.

2. World Health Organization. (2021). The Top 10 Causes of Death. https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death

3. Nemeroff, C. B., et al. (2020). American Association of Geriatric Psychiatry (AAGP) White Paper: Update on the Status of Clinical Psychogeriatrics. The American Journal of Geriatric Psychiatry, 28(6), 666-687.

4. Lu, X., et al. (2021). Application of Precision Medicine in Chronic Disease Management: The Paradigm of Type 2 Diabetes Mellitus. Advances in Experimental Medicine and Biology, 1260, 67-74.

5. Wardle, J., et al. (2020). The Impact of Lifestyle on the Prevalence and Clustering of Chronic Diseases in Adults in England: A Cross-Sectional Study. The Lancet Public Health, 5(6), e323-e334.

The Impact of Stress on Healthcare Provider Visits and Healthcare Costs

We all feel it at some point or another; some have more than others. It may come daily or only once in a while. It effects almost all aspects of our lives. What is it? Stress.

Stress has become an inevitable part of our modern lives and has far-reaching consequences on our health. As we navigate the demands of daily life, stress can take a toll on our bodies and minds. Stress is so prevalent it is leading to an increased number of healthcare provider office visits and a significant surge in healthcare spending each year.

Numerous studies have linked chronic stress to various health issues that are constantly discussed in media, podcasts, medical interviews and within the discussion of longevity. These health issues include cardiovascular diseases, obesity, diabetes, mental health disorders, and weakened immune systems. According to the American Institute of Stress, an estimated 75-90% of all visits to primary care physicians are for stress-related complaints! This places a tremendous burden on healthcare providers who are already grappling with limited resources and increased patient demands.

Our body’s physiological response to stress, yes the "fight-or-flight" response, triggers the release of stress hormones such as cortisol and adrenaline. This response is essential for coping with immediate threats. Chronic stress leads to chronic activation of this system and can wreak havoc on the body. The constant influx of stress hormones can lead to inflammation, high blood pressure, and a compromised immune system, making individuals more susceptible to various illnesses.

Moreover, the link between stress and mental health cannot be ignored. Stress is a major risk factor for conditions like anxiety and depression, which further exacerbate physical health problems. The American Psychological Association reports that stress is a significant contributor to the rising prevalence of mental health disorders, leading to higher healthcare utilization rates and an increase in healthcare expenditures.

Stress does not just affect people, the economic impact of stress on healthcare costs is staggering. A study published in the Journal of Occupational and Environmental Medicine estimated that workplace stress costs the U.S. healthcare system over $190 billion annually. These costs encompass medical expenses, prescription medications, and lost productivity due to stress-related illnesses.

Stress, especially chronic stress, is a pressing issue that needs to be addressed. It is essential to prioritize stress management and mental well-being in our daily lives. Below are a few actions that can help address stress in your life:

1. Implementing mindfulness practices

2. Engaging in regular physical activity

3. Maintaining a balanced diet

4. Seeking professional support when needed

These are just a few options to start to significantly reduce stress levels and mitigate its adverse effects on health. If stress leads to so many disease states and healthcare office visits, why not place more emphasis on treating the root cause not the downstream effects?

In conclusion, stress has become as a significant contributor to healthcare provider office visits and the substantial money spent on health problems each year. (Most likely everyone has felt the impacts of stress both physically and mentally. Becoming aware of this and acknowledging the global impact stress has on the body , we can take proactive steps to reduce its prevalence and improve our overall health. Perhaps this would decrease your risk of developing any of the chronic diseases stated earlier.

R. Henderson

Feel stress is having an impact on you? Submit a contact form or text us to discuss testing and treatment options to get your health back on track.

References:

1. American Institute of Stress. (n.d.). Retrieved from https://www.stress.org/

2. American Psychological Association. (n.d.). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body

3. Lovallo, W. R. (2013). Stress and Health: Biological and Psychological Interactions. Sage Publications, Inc.

4. Loeppke, R., Taitel, M., Haufle, V., Parry, T., Kessler, R. C., & Jinnett, K. (2015). Health and Productivity as a Business Strategy: A Multiemployer Study. Journal of Occupational and Environmental Medicine, 57(5), 524-530. doi:10.1097/JOM.0000000000000437

Expected Rise in Diabetes Cases, Will You Be a Statistic?

New data from Global Burden of Diseases, Injuries, and Risk Factors Study (GBD) 2021 has shed light on a growing global health crisis: the rising prevalence of diabetes. The study, conducted by a team of researchers, provides a comprehensive analysis of the global burden of diseases and the risk factors contributing to them.

I, and I believe many others, are concerned by the findings of the GBD 2021. The researchers indicate a significant increase in the number of individuals developing diabetes worldwide. They project up to 1.39  billion people worldwide will have diabetes by the year 2050. As of 2021 there were an estimated 529 million cases of diabetes worldwide. This highlights the urgent need for individuals to address their health proactively to avoid becoming part of the growing statistic. Diabetes is a chronic condition characterized by high blood sugar levels. It can lead to severe complications if left unmanaged, including cardiovascular diseases, kidney problems and kidney disease, and nerve damage.

I believe this is a call to action if there ever was one to take a proactive approach to one’s own health. It is crucial for individuals to prioritize their health through proactive measures such as adopting a balanced diet, engaging in regular physical activity, and maintaining a healthy weight. Regular health check-ups and screenings also play a vital role for early detection and intervention.

My question for you is: Are you taking the necessary steps to safeguard your health and prevent the development of diabetes?

If yes, great! I will take that question one step further: Are you also doing it for others around you (I am thinking of households/families here)?

As we continue to see and track the rise of diabetes cases globally, it is essential for each individual to recognize the significance of preventive measures in safeguarding their health. By making small yet impactful lifestyle changes and staying proactive about your well-being, you can significantly reduce the risk of developing diabetes and its associated complications.

So, are you ready to take charge of your health and ensure a healthier future? What steps can you take today to prioritize your well-being and lower your risk of diabetes? Remember, the choices you make now can have a profound impact on your future health. Act now, and empower yourself to live a healthier, diabetes-free life.

R. Henderson

References:

International Diabetes Federation. (2021, June 15). Global Burden of Diseases (GBD) estimates 2021 reveal a staggering rise in diabetes. Retrieved from https://idf.org/news/gbd-estimates-2021/

GBD 2021 Risk Factors Collaborators. (2023). Global burden of 87 risk factors in 204 countries and territories, 1990–2019: a systematic analysis for the Global Burden of Disease Study 2021. The Lancet, 397(10399), 1223-1249. https://doi.org/10.1016/S0140-6736(23)01301-6

June is Men's Health Month

It is currently June and not only is summer starting, but it is Men’s Health Month. This month is dedicated to raising awareness about men’s health issues and encouraging us to take steps to improve our health and promote healthier lifestyles. One trend in men’s health I find alarming is the fact that even with advancements in health and medical treatments, the life expectancy of men compared to women is on the decline. 

We are bombarded daily in the news, social media, and articles concerning new health information. Men’s Health Month was established to specifically focus on the health and health challenges men face. While we often take action through new exercise plans or try to eat healthier than we have in the past, other health steps are often overlooked. The goal of Men’s Health Month is to also encourage preventable actions such as regular check ups, a global balanced lifestyle, mental health, and detection and early treatment of diseases.

I find the goal of early detection and treatment of diseases particularly of importance. Why do I? For the past several years men’s life expectancy has been on the decline in the United States. While women have historically had a longer life expectancy than men, that gap has been widening. The National Center for Health Statistics has shown men’s life expectancy in the U.S. has decreased from 76.5years (2014) to 73.2 years (2021). 

Several risk factors have been identified that could contribute to this decline for men. These include engaging in riskier behaviors (including smoking, excessive alcohol intake, neglecting preventive care, and less likely to seek medical attention), and challenges for access to care. 

Men delaying medical care and neglecting preventive care are two issues that really stand out to me. The news tells us the next best thing in promoting longevity and increasing our years here but often seems to neglect such an action that has a great impact on our lives. Men can gain so much power and insight over their health and future health by knowing what diseases they are at risk for either through lifestyle or family history, with that knowledge meaningful change and actions can be taken. If they do not know what actions to take, there are so many resources available through associations or foundations paths can be followed. We just need to take the first step, which is to gain the knowledge of where we need to start by identifying problems or what could lead to problems with our health. 

I believe Men’s Health Month is a powerful reminder for us to step up and take charge of our health. I believe framing why this is important may strike a chord with many men, especially fathers (June also has Father’s Day during the month which seems appropriate for Men’s Health Month). I am a father and the following is also how I frame my view on my health if I need motivation: I am not only doing this for me and my health, but also to see my children experience their lives, and to be an active part in my grandchildren’s lives! I want to be playing on the floor and rolling around with them, just as I have done with my children. Remember, your health journey doesn't end this month—it's a lifelong commitment. Together, let's defy the decline in men's life expectancy and build a healthier, happier future. Take action today for a better tomorrow!

R. Henderson

References:

• Men's Health Network. (n.d.). Men's Health Month. Retrieved from https://www.menshealthmonth.org/

• National Center for Health Statistics. (2021). Life Expectancy in the U.S. Dropped for the Second Year in a Row in 2021.

A Few Thoughts on Sleep Tracking

We all sleep. It is a basic human need that is necessary for our bodies to function correctly. However, our busy lives and hectic schedules seem to make it difficult to get enough sleep. I became curious about how I sleep and began to track my efforts. I thought, “I track my runs, my bike rides, and should track my food to some degree; so why not my sleep? Many of today’s “wearable” devices such as smartwatches or fitness trackers track your sleep and provide information on the quality and time spent in different cycles of sleep.

Most of us have heard tracking your sleep can be a helpful tool to improve your overall health and well-being. By tracking your sleep, you can begin to see patterns or behaviors that may be hindering your ability to get enough rest. For instance, if you notice that you are consistently waking up in the middle of the night or feeling groggy during the day, reviewing your sleep data and timing of going to sleep  may help you change up your routine to improve your sleep and how you feel the next day.

Another benefit of sleep tracking is that it can help you improve your physical and mental abilities during the day. Getting enough sleep is crucial for maintaining a healthy body and mind. During sleep your body goes through various stages. Each stage has its impact on both your physical and mental recovery. When you track your sleep, you can ensure that you are getting enough restorative sleep and wake up feeling refreshed and energized.

In addition to improving physical and mental abilities, sleep tracking can also improve cognitive function. Sleep is essential for memory consolidation, or transferring information from short-term to long-term memory. Making sure you are getting adequate sleep can enhance your memory and learning abilities. This can be beneficial for work and/or school depending on where you are in life..

Finally, tracking your sleep may help point to underlying health issues that may be affecting your sleep. For example, if you notice that you are experiencing frequent snoring, breathing difficulties, or short pauses in breathing while you sleep, could be a sign of sleep apnea. If you have done all you can to improve your sleep and still notice something is “off” seek appropriate medical attention to address them and improve your sleep and quality of life.

To wrap it up, sleep tracking is an effective method for improving your ability to get enough sleep, feel rested, and improve your physical and mental abilities during the day. Monitoring sleep patterns may improve your overall health as long as you address any negative patterns you find.  Working on your sleep in both quality and quantity can have a great impact on your overall health, wellness, and longevity.

Longevity or Healthspan...Why Not Both?

As we age, we become increasingly aware of the importance of maintaining our health and prolonging our lives. However, it's important to understand that healthspan and longevity are two distinct concepts, and while they are related, they are not interchangeable. In this article, we'll discuss the differences between healthspan and longevity and why it's important to focus on both as we age.

Healthspan refers to the number of years we live in good health, free from chronic disease and disability. Essentially, it's a measure of our overall quality of life as we age. Longevity, on the other hand, refers to the length of time we live. While it's possible to live a long life, remaining healthy for the majority of it is not guaranteed. In fact, many people may live for years with chronic conditions that greatly reduce their quality of life.

So, why focus on both healthspan and longevity? For one, living a long life does not mean much if we are not able to enjoy it due to poor health. Many of the behaviors and lifestyle choices that promote good healthspan, such as regular exercise and a healthy diet, can also increase our longevity. By focusing on both, we can improve our quality of life in the present while also increasing our chances of living a long, healthy life.

In 2021 Nature Partner Journals (npj) published the article Longevity leap: mind the healthspan gap. In this article is a figure that shows the difference of healthspan and longevity. Below is the figure:

The figure above shows a nine year discrepancy between healthspan and expected longevity based on 2020 data.

Garmany, A., Yamada, S. & Terzic, A. Longevity leap: mind the healthspan gap. npj Regen Med 6, 57 (2021). https://doi.org/10.1038/s41536-021-00169-5

Reviewing the figure, one can see from the authors’ data from 2020, there is a 9.2 year difference between expected healthspan and life expectancy or longevity (Garmany, 2021). This plainly shows the disparity between living a longer life and living a healthy long life. 

While healthspan and longevity are different concepts, they are both important for overall health and well-being as we age. By focusing on both, we can improve our quality of life in the present while also increasing our chances of living a long, healthy life. Making healthy lifestyle choices now instead of when it is too late down the road,  helps promote both healthspan and longevity. This is how we do not have to play “catch up” with our health. 

References:

Garmany, A., Yamada, S. & Terzic, A. Longevity leap: mind the healthspan gap. npj Regen Med 6, 57 (2021). https://doi.org/10.1038/s41536-021-00169-5