The Fall season is a good time to revisit health and lifestyle choices.

4 ways to lower your risk for chronic disease…like back pain!

September is here and with the changing season comes a time to reflect on what’s coming up ahead.

Spring cleaning is a common activity in our homes, with our vehicles, and with what we eat as different foods become available through the seasons.

Fall cleaning is a good idea too. It may be more like autumn organizing, or preparation. It’s time to put things away, to change the wardrobe, and to bunker down for the cooler season.

Routine is also common in the fall. Back to work, back to school, back to some structure are common themes for this time of year.

That being said, the same can be true for your health and wellness efforts. It’s time for a reset and perhaps a re-evaluation.

Let’s see what we can do to stay around longer and with better quality by avoiding chronic diseases like diabetes, heart disease, stroke, cancer, pulmonary disease, and maybe even back pain!

Balancing your lifestyle can help with chronic disease prevention...and back pain!
Dr. David Koivuranta, Toronto Chiropractor, discusses lifestyle factors for chronic disease prevention, including back pain.

Here are 4 ways to lower that risk of chronic disease:

1) Maintain a healthy weight (that’s a body mass index or BMI of approximately 25. Here’s a link to learn more about what that means…
https://www.mayoclinic.org/diseases-conditions/obesity/in-depth/bmi-calculator/itt-20084938

2) Not smoking. Some reports say that within 5 years, many of the cumulative effects from years of smoking can be reversed. It may not be easy, but it can be done, and it’s worth it!

3) Avoid excessive alcohol consumption. That doesn’t mean you can’t regularly enjoy a tasty beverage! Just be cautious of how much, and definitely avoid binge drinking. Here’s a link to more info in this regard… https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551

4) Get enough REGULAR exercise. Being consistent here can really reap rewards. It doesn’t have to be overly challenging. Walking and working in the garden can be enough, but you’ll want to do it almost every day! Occasionally making it a bit harder will help to double-down on the benefit, but that can be just once or twice a week. Try to find something you enjoy doing and it will be time well spent!

Following these 4 suggestions will dramatically increase the odds of reaching age 70 without chronic disease. And the sooner you start the better!

In case you’re interested, here’s what the research found.

An April 2020 study from the Journal of the American Medical Association, 32 researchers collaborated from around the world to investigate the connection between living healthy and years lived free of major chronic diseases.

During the course of the study (12.5 years), 15% of the participants (over 100,000 adults, average age 43.7) developed at least one chronic disease. The analysis then showed that for every lifestyle choice made from the 4 suggestions that was followed intermediately well, an increase of 0.96 chronic disease-free years in men and 0.89 chronic disease free years in women was possible.

In other words, compared to someone that didn’t do any of the four suggestions, those who follow it intermediately well can expect 4 to 5 additional chronic disease-free years, while those who follow it optimally well can get 9 to 10 additional chronic disease free years!

You can do it too! Add years to your life, and life to your years. If you’d like help, we’re here to guide you on the journey. It’s a pleasure to be of service, whether to be pain free, or adding life to your years.