CDC: 4 Healthy Ways to Live Longer

We’ve heard it before: Don’t smoke. Don’t drink. Exercise more. Eat more fruits and vegetables.

Now the U.S. Centers for Disease Control has shown in a study that these four healthy lifestyle behaviors can make you 63 percent more likely to live longer than some of your neighbors who might not practice these healthy habits. 

After studying people who engaged in all four healthy behaviors, the CDC reported that they were:

• 66 percent less likely to die early from cancer;
• 65 percent less likely to die early from cardiovascular disease;
• and 57 percent less likely to die early from other causes when compared to people who do not engage in healthy behaviors.

In the study titled "Low Risk Lifestyle Behaviors and All-Cause Mortality: Findings from the National Health and Nutrition Examination Survey III Mortality Study," researchers studied data from the CDC’s National Health and Nutrition Examination Survey, which followed participants who were recruited between 1988 and 1994 up to 2006.

"If you want to lead a longer life and feel better, you should adopt healthy behaviors—not smoking, getting regular physical activity, eating healthy, and avoiding excessive alcohol use," said CDC Director Thomas R. Frieden in a statement on Aug. 18 when the healthy living statistics were released.

The study reported that a small percentage of adults nationwide have adopted the four recommended healthy lifestyle behaviors, but communities can work together to promote their importance, which is what the Vitality City initiative has aimed to do here in Hermosa Beach.

The initiative, organized by the well-being groups Healthways and Blue Zones, focuses on building healthier communities across the U.S.—and the Beach Cities last year.

Healthways is contributing $3.5 million to the project while the Beach Cities Health District has provided $1.8 million, Susan Burden, chief executive officer of the health district, .

While some residents have publicly called the project a waste of money, others have supported it as beneficial to the community.

A in Hermosa Beach, Redondo Beach and Manhattan Beach found that 60 percent of Beach Cities residents considered themselves obese or overweight, 25 percent have had high cholesterol and 23 percent have had high blood pressure.

The survey also showed that residents face high levels of stress, worry and anger that can cause health problems. Sometimes people turn to alcohol or cigarettes when stressed.

By pinpointing these areas of concern in the community, Vitality City organizers plan to help improve residents' health by implementing local activities and awareness:

Walking

As part of the Vitality City project, Beach Cities residents have already formed "," which are teams of up to 10 people who meet at least once a week to walk through the community. Residents can still sign up to join a walking group.

Youngsters also have taken part as "walking school bus" groups have formed at Hermosa Valley and View schools, in which a parent or teacher walks a group of students to and from school.

Purpose workshops

To improve emotional health (such as targeting stress and anger), "purpose" workshops are planned to launch in the Beach Cities. They are aimed to help residents discover their gifts, talents and strengths "in order to lead a more purpose-filled life," according to the Vitality City website.

Healthy eating

Vitality City organizers have recommended that residents participate in cooking classes and grow their own food in a garden at home to improve eating habits. In order to learn what to cook and grow, Vitality City experts have provided a list of produce for the community to consider. According to the list:

• Plant-based proteins build muscle, such as beans and sweet peas.
• Orange foods (pumpkin, carrots, apricots, etc.) are a source of Vitamin A and have been reported to possibly strengthen the immune system as well as protect the body from cancer.
• Citrus fruits, such as oranges and grapefruits, are a source of Vitamin C, which helps the body resist disease.
• Grapes and berries help protect the brain from inflammation and oxidative stress as well as maintain the elasticity of blood vessels.
• Dark green foods (spinach and broccoli) are reported to be some of the most potent cancer-preventing foods for the body.
• Fiber found in oats, brown rice, and whole grain can help protect against high serum cholesterol levels and heart disease.
• Nuts, such as almonds and pistachios, are sources of protein, Vitamin E and magnesium.
• Teas—green tea, black tea, and white tea—are sources of antioxidants.

Vitality City also has organized a restaurant initiative to help local eateries become healthier places to eat without changing their identity as a business, such as by reducing portions. To take part, restaurants can complete the Vitality City restaurant pledge and receive a starter kit.

Coming up on Patch—we’ll have a special report on the restaurant initiative as well as a list of the local restaurants that are Vitality City certified or planning to become certified.

Patch last year published a longevity series of interviews with some of Hermosa Beach’s older residents—see what they had to say about ways to live longer: