How to Lower Your Mortality Rate
The bottom line
Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. Eating a diet rich in fruits and vegetables can help protect against heart disease, type 2 diabetes, some cancers, and obesity.
Key takeaways
- Taking more steps a day also helps lower the risk of premature death from all causes.
- Being physically active lowers your risk for developing several common cancers.
- With few exceptions, studies of human populations have not yet shown definitively that any dietary component causes or protects against cancer.
In 2016, the U.S Department of Health and Human Services’ Center for Disease Control and Prevention released some worrying data: for the first time since 1993, life expectancy in the United States fell. Furthermore, the death rate also increased between 2014 and 2015. While some of the deaths were caused by drug overdoses, road accidents, and gunshots, most of the fatalities were due to illnesses, including heart disease, respiratory disease, kidney diseases, diabetes, and Alzheimer’s. While the numbers only increased by a few decimal points for some of these health concerns, the fact still remains that the diseases continue to be the leading causes of deaths in the U.S. This article takes a look at what you can do to lower your mortality rate so you can enjoy a longer and healthier life.
Get some exercise and maintain a balanced diet
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In a previous article here on Nutri Inspector, we talked about how Americans virtually have zero excuses not to get some exercise, owing to the various outlets and opportunities available to them. If you’re not a fan of monotonous gym-based workouts, there are other ways for you to be physically active. For instance, you can find a sport that interests you and join a team or play with friends. You can also take up outdoor activities, such as hiking, cycling, or kayaking if you prefer to connect with nature instead of exercising indoors.
A good diet is an important part of lowering your mortality rate. While it’s true that maintaining a healthy weight can help you lower your mortality rate, this is only one aspect of following a proper diet. The American Cancer Society advises increasing your fruit and vegetable intake to 2 ½ cups each day and reducing the amount of red meat and processed food you consume. Eating a diet rich in fruits and vegetables can help protect against heart disease and some cancers. But with few exceptions, studies of human populations have not yet shown definitively that any dietary component causes or protects against cancer.
Be health-savvy
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According to Health IQ, being mindful of your health can reduce the chances of getting cancer, as well as cardiovascular and heart diseases. The site demonstrates how just a few changes to your lifestyle can have a huge effect on your health. For instance, incorporating just 10-15 minutes of exercise into your daily routine can help you improve your physical condition, as will incorporating more vegetables into your diet. Although everyone is different in terms of their dietary and fitness requirements to stay healthy, one way that you can keep track of your health concerns is to get regular check-ups from your doctor. This way you can get medical advice on how best to stay in top shape.
Foster relationships
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Mayo Clinic suggests that maintaining good friendships has a direct impact on your health. Not only do you get companionship from your friends, your links to them can also help reduce your stress, improve your self-esteem, and support you when in need. Some studies have discovered that older adults who have maintained rich relationships with friends have a higher chance of living longer compared to those who don’t. For instance, Psychology Today claims that strong social links can help people, particularly the elderly, remain physically and mentally healthy for a long time. The article notes that their social interactions with their families and friends may be a critical element in making sure that they remain physically and mentally well.
Surround yourself with greenery
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CBC reports that surrounding yourself with a “green” environment can actually help you live longer. The study showed that exposure to green spaces improved mental health and also had an impact on physical health. This tip doesn’t necessarily mean that you need to maintain a huge garden or live next to a park. According to the article, having a good view of natural elements can do wonders for your wellbeing. One of the researchers stated that the reason green spaces can have such a positive impact on people is that it represents “an absence of traffic congestion, [and] an absence of the noise and pollution from cars.” If you are looking for an energy boost, a quick walk outside can be a big help for your physical and mental health.
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