Living longer is considered lucky, like an achievement to be celebrated but how many of our aged family members can actually be considered healthy?
Are they really living or are they simply sustaining themselves with the support of medicines to keep their chronic health issues at bay?
Medicine has advanced tremendously in the past few decades, raising the global average life expectancy from 66.8 years in 2000 to 73.4 years in 2019. But with this increased longevity, many people spend their later years battling chronic illnesses, tethered to medications, or dependent on others for care.
The true measure of wealth isn’t just being 80 years old; it’s aging with vitality, independence, and freedom from health issues that leave you reliant on medicines, or worse, bedridden.
Why Is Our Health Deteriorating Despite Longer Lives?
The rise in life expectancy is due to medical advancements, sanitation improvements, and better access to healthcare. However, this longevity often comes at the cost of health span; the years spent in good health.
Non-communicable diseases (NCDs), also known as chronic diseases due to their long-term nature, such as cardiovascular disease (CVD), type 2 diabetes, and cancer, are now the leading causes of morbidity and mortality worldwide. They account for approximately 74% of all deaths globally.
This is the paradox of living longer but less healthy lives.
First, modern lifestyles are a significant culprit. Sedentary lifestyle, poor dietary habits, and chronic stress have become norm, particularly in urban metropolitan areas. Diets high in ultra-processed foods, saturated fats, and added sugars contribute to obesity, a major factor contributing to CVD and diabetes. In the U.S., over 40% of adults are obese, it reflects the broader global trends in developed nations. Physical inactivity compounds the issue, with only 25% of U.S. adults meeting recommended physical activity guidelines.
Second, environmental and social factors play a huge role. Air pollution, noise, and unavailability to green spaces in cities increase stress and inflammation, contributing to conditions like hypertension and heart disease. Exposure to PM2.5 (fine particulate matter) is also a factor linking to increased CVD morbidity and mortality. Social isolation, common in fast-paced urban cities, also correlates with higher risks of depression and cognitive decline, which can exacerbate physical health issues.
Finally, aging itself is a risk factor. As we age, our body goes through physiological changes such as reduced vascular elasticity,increased inflammation, heightened susceptibility to chronic diseases. These changes are inevitable but with our lifestyle choices and environmental exposures, they are often accelerated.
The Pitfalls of a Pill-Centric Approach
Modern medicine excels at managing symptoms but often falls short of addressing root causes. For example, statins and antihypertensives are widely prescribed to control cholesterol and blood pressure, reducing the risk of heart attacks and strokes. While effective, statins reduce myocardial infarction risk by about 50% but these drugs don’t cure the underlying conditions.
They manage symptoms, allowing patients to continue lifestyles that perpetuate disease.
This focus on symptom control fosters pill dependency. In the U.S., nearly half of adults take at least one prescription medication, and polypharmacy (taking multiple medications) is common among older adults. Polypharmacy increases the risk of adverse drug interactions, and studies show a strong correlation between the number of medications and reduced quality of life.
Rather than empowering patients to address root causes through lifestyle changes, the healthcare system today, often prioritizes quick fixes, driven by a disease-management paradigm and financial incentives that favor continuous treatments rather than prevention.
This approach is not only costly but also makes people dependent. As Dr. David Katz, a leader in lifestyle medicine, notes, “Approximately 80% of chronic disease and premature death could be prevented by not smoking, being physically active, and adhering to a healthful dietary pattern”.
Yet, as we see, patients are rarely guided toward these solutions rather are prescribed pills.
Preventing Chronic Diseases: The Power of Lifestyle Changes
The good news is that many chronic diseases, including CVD, are preventable through lifestyle modifications.
Unlike medications, which target specific symptoms, lifestyle changes address multiple risk factors simultaneously, offering long-term benefits. Lifestyle interventions can reduce CVD risk by over 80%, a figure that shows the potential to transform health outcomes. The six pillars of lifestyle medicine; nutrition, physical activity, sleep, stress management, social connection, and avoidance of harmful substances, provide a roadmap for prevention and vitality.
Nutrition
A heart-healthy diet emphasizes whole, plant-based foods like fruits, vegetables, whole grains, nuts, and legumes while minimizing processed foods, red meat, and added sugars. The Mediterranean diet, for examples, has been shown to reduce secondary heart attack risk. Practical steps include swapping processed snacks for fresh produce and cooking at home to control ingredients.
Physical Activity
Regular exercise, 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, lowers blood pressure, improves lipid profiles, and supports weight management.
Physical activity reduces CVD risk by improving heart and blood vessel efficiency. Urban dwellers can integrate movement by walking or cycling to work, using stairs, or joining community fitness groups.
Sleep and Stress Management
Poor sleep and chronic stress elevate inflammation and blood pressure, increasing CVD risk. Restorative sleep supports neuronal repair and metabolic health. Practices like mindfulness, meditation, or yoga can mitigate stress, while maintaining a consistent sleep schedule enhances recovery.
Limiting screen time before bed is a simple yet effective step we should be incorporating.
Social Connection and Substance Avoidance
Strong social ties reduce depression and cognitive decline, while avoiding smoking and excessive alcohol prevents vascular damage. Smoking cessation alone can improve endothelial function within weeks.
Community groups or volunteering can foster connection, especially in urban environments.
The Metropolitan Lifestyle: Challenges and Solutions
City life, while vibrant, poses unique health challenges. Long commutes, high-stress jobs, and limited access to fresh, affordable food contribute to poor health outcomes. Fast food is often more accessible than healthy options, and green spaces for exercise are scarce in many urban areas. Urban noise and air pollution are linked to increased CVD incidence.
To counter these challenges, people can adopt these small strategies:
- Meal Planning: Preparing meals in advance ensures access to nutritious food, reducing reliance on takeout.
- Active Commuting: Walking, biking, or using public transport with walking segments adds daily physical activity.
- Urban Green Spaces: Seeking out parks or community gardens for exercise and stress relief leverages available resources.
- Advocacy: Supporting policies for cleaner air, better food access, and pedestrian-friendly cities addresses systemic issues.
Communities and policymakers also play a role. Initiatives like bike-sharing programs, urban farming, and workplace wellness programs can make healthy living more accessible.
Redefining Wealth Through Health
True wealth comes from a healthy life not because it guarantees a long life, but because it enables a life of independence, joy, and purpose.
Living into your later years is a worthy goal, but only if those years are of vitality rather than frailty. By shifting our focus from pill dependency to lifestyle empowerment, we can prevent chronic diseases and thrive as we age.
The metropolitan lifestyle presents challenges, but with intentional choices; better nutrition, more movement, restorative sleep, and stronger connections, we can overcome them. As the American Heart Association reminds us, “Preventing heart disease means making smart choices now that will pay off the rest of your life” (American Heart Association, 2024).
Just as you invest in your health with smart lifestyle choices, secure your financial future with expert guidance from Lumida Wealth.