By Deborah Jeanne Sergeant
A recent study published by the National Council on Aging indicates that people age 60-plus who are economically disadvantaged die on an average of nine years sooner than the segment of the population with the greatest wealth.
Based on data from the Health and Retirement Study, socio-economic differences translate to a difference in longevity.
Physician Az Tahir, practicing in functional medicine at Syracuse at High Point Wellness, believes it’s “mostly because they have a lack of education.”
Not knowing what to do for their health prevents them from caring for their health — it’s not about how much money they have.
“People feel that living a healthy lifestyle is expensive, but on the contrary, living a healthy lifestyle can be very cheap,” Tahir said. “For example, eating less prolong your life.”
Obesity can contribute to numerous diseases and disorders, from cancer to heart disease to diabetes. Preventing obesity through regular exercise and a moderate diet can also help prevent numerous diseases and disorders.
To better learn how to do this, Tahir encourages people to learn at their local library where books on health and online access is free.
“If you do not know how to use a computer, librarians or somebody else will teach you how to use a computer,” he added. “Also, read books bring books at home start with the topics, healthy lifestyle, healthy foods, healthy habits, then go for prevention of common killers how to avoid heart disease/infections, cancers, etcetera. You can also go to professional website like the Centers for Disease Control and Prevention, National Institutes of Health, the American Heart Association, the American Medical Association and get a lot of health information.”
Websites by nationally known organizations, hospitals, the government and educational institutions provide science-backed information. Remain wary of sites promising cure-alls or “insider” information that “they” don’t want you to know. As the adage goes, if something sounds too good to be true, it probably is.
Books and articles printed by traditional publishers — not vanity presses — are more likely to contain science-based information.
Eating right can seem like it’s out of reach for people on a low income. However, eating more simply often results in more healthful eating. Tahir recommends eating more produce and cooking at home, which is both less expensive and often much more healthful than eating out or bringing home take-out food. If possible, raise a garden and keep a few chickens, he added.
Although wealthy people may be better able to afford plenty of fresh produce, frozen produce is often just as healthful as fresh and is much less expensive. When a produce item is not in season, frozen is even more healthful as the items are harvested and preserved at peak nutrition and have not traveled for days or even weeks before consumption like much fresh produce. Buying in-season produce at farm stands can often mean a bargain for fresh items.
Simple sugars spike blood sugars and can contribute to obesity. In addition to actual sugar, non-whole grains can rapidly increase blood sugar. Try to eat half or more grains as whole grains, such as brown rice and whole wheat bread and pasta as these provide lasting energy. Reduce consumption of highly processed foods like pastries, candy, soda, pre-packaged frozen or boxed meals and fruit snacks. These provide almost no nutrients.
Look for lean sources of protein such as lean cuts of meat, dairy, beans, nuts and seeds without added sugar. The body needs protein to maintain muscle mass. Buy tougher, cheaper cuts of meat and use a slow cooker to prepare them. Dry beans are both very inexpensive and healthful, providing fiber and protein. Add them to soups, stews and rice.
Instead of lading food with salt, which contributes to high blood pressure, use herbs, minced garlic and diced onion to season meals.
Almost no one needs sports drinks or energy drinks. Water provides perfect hydration and is free. Investing in a water bottle can help increase water intake.
Movement is key to healthy longevity and you don’t even need expensive gym membership.
“The more you walk, the longer you live and healthier,” Tahir said. “This is free and has a lot of benefits.”
Taking just 20 to 30 minutes to walk at a brisk pace every day can boost longevity. Add to those walks two or three sessions of strength training a week. Forgo a pricey weight bench or strength training machine for body weight exercises such as calf raises, squats, planks, leg lifts and push-ups. Innumerable videos online can offer guidance for proper form. Or sign up for a one-time free day at a gym to work with a trainer.
Many schools offer free community time for using the gym and pool and some even provide limited sessions with a trainer.
Living in a more rural area often means a lower stress level.
“Try to have a house in an open, natural place, which is cheaper than congested downtown and is much, much cheaper,” Tahir said. “Spend your time outside in nature as much as possible.”
Since it’s impossible to eliminate stress, find ways to mitigate its effect such as delegating tasks, reducing commitments, adjusting personal standards that aren’t important, finding spiritual fulfillment with a larger group and focusing on moments of gratitude daily. Numerous studies have touted the physical health benefits of these strategies and they don’t cost a thing.
Alcohol, tobacco, vaping and illicit drugs harm health and are expensive. Avoiding these to promote a better chance of healthy longevity.