If you’re a man who cares about his health, you already know about the importance of eating your veggies, skipping the booze, cigarettes, and fake foods, daily exercise, plenty of zzzzz’s, and regular check-ups. But as a physician fascinated by why some health enthusiasts still get sick, I dug deep into the medical literature to study what else really makes us healthy – and what predisposes us to illness.
What I found in the medical literature shocked me because, although this information is all over the mainstream medical literature, my medical school education never included how dramatically these behaviors affect your health. I share all the gritty details in my New York Times bestselling book Mind Over Medicine: Scientific Proof That You Can Heal Yourself (link to http://mindovermedicinebook.com). But I’ll summarize some key health habits here.
Alleviate loneliness. The Italian immigrants of Roseto, Pennsylvania ate meatballs fried in lard, gorged on pasta, and smoked, but they had half the risk of heart disease as the rest of the country. Why? It wasn’t their diet. It wasn’t their genes. Researchers concluded that it was because they lived communally, celebrated regularly, and had a huge network of friends. When someone got sick, wound up down on their luck financially, or needed child care, the community helped out. Relieving the overwhelm of daily life that many lonely people face was found to reduce stress responses in the body and activate the body’s natural self-repair mechanisms.
Couple up. A UCLA study reviewed census data and found that those who never marry are 58% more likely to die at a young age than those who exchange vows. But only healthy marriages count if you’re seeking optimal health. Studies show that, when it comes to health, you’re better off alone than stuck in a toxic relationship.
Get it on. Those with healthy, happy sex lives live longer, have a lower risk of heart disease and stroke, get less breast cancer, bolster their immune systems, sleep better, appear more youthful, enjoy improved fitness, have enhanced fertility, get relief from chronic pain, experience fewer migraines, suffer from less depression, and enjoy an improved quality of life.
Engage in work you love. Those stuck in soul-sucking jobs are at greater risk for sudden death. In Japan, they call it “karoshi” – death by overwork. But it’s not just the Japanese who are at risk. Studies suggest Americans are at even greater risk of sudden death from heart disease and stroke due to overwork. If work is stressing you out, you may be shortening your life. However, when you’ve found your calling (link to http://lissarankin.com/find-your-calling) and are engaging in meaningful work you love, your nervous system relaxes, and this flips on your body’s natural self-healing mechanisms.
Take vacations. Not only are vacations fun – they’re good for your health! Failure to use accrued vacation time has been associated with early death. One study looked at 12,000 men over nine years and found that those who failed to take annual vacations had a 21% higher risk of death from all causes, and they were 32% more likely to die of a heart attack. Another study found that women who vacationed once every six years or less were almost eight times more likely to develop coronary heart disease or have a heart attack than women who vacationed twice a year. So take time off – doctor’s orders.
Express your creativity. We tend to dismiss the importance of creative expression in a society that devalues the arts as mere “hobbies” you can fit in after you’ve earned a living and spent quality time with your family. But expressing yourself creatively is a key tool for preventative health – or treatment of existing disease. Health benefits of creative expression include improved sleep, better overall health, fewer doctor’s visits, diminished use of medication, and fewer vision problems. Creative expression also decreases symptoms of distress and improves quality of life for women with cancer, strengthens positive feelings, reduces the risk of Alzheimer’s disease, reduces anxiety, and improves social functioning and self-esteem.
Find your spiritual community. Individuals who attend religious services live up to 14 years longer than those who don’t. One study found that high levels of religious involvement were associated with lower rates of circulatory diseases, digestive diseases, respiratory diseases, and just about every other disease studied. But this is only the case if your religion is in alignment with your authentic self. If going to church or temple or the mosque relaxes your nervous system, it’s good for your health. But if it stresses you out, you’re better off staying home.
Be optimistic. Seeing the glass half full instead of half empty doesn’t just make you more pleasant to hang around. Optimistic people are also healthier. Optimists fare better when suffering from cancer, recover better from coronary bypass surgery, enjoy healthier immune systems, and live longer than pessimists. People with a positive outlook are 45% less likely to die from any cause than negative thinkers (and 77% less likely to die from heart disease). Saddled with pessimism? No worries. Mind Over Medicine (link to http://mindovermedicinebook.com/) includes scientifically-proven tips for converting from optimism to pessimism.
Get happy. Happy people live up to ten years longer than those who are unhappy, depressed, or anxious. Depression increases your cancer risk, is a major risk factor for heart disease, and is linked to a variety of pain disorders, while chronic anxiety has been shown to increase cancer risk and carotid artery atherosclerosis, which predisposes to stroke. In a study of nuns, researchers found that 90% of the most cheerful nuns were still alive at age 84, compared to only 34% of the least cheerful.
Meditate. Toxic relationships, work stress, pessimism, loneliness, and depression all trigger “fight-or-flight” stress responses in the body, and when the stress response is activated, the body’s natural self-healing mechanisms are flipped off. The average person experiences 50-100 stress responses per day, which, over time, poisons the body. But meditation can reverse this process. Harvard physician Herbert Benson studied “the relaxation response” that meditation induces and found it instrumental in treatment of conditions as wide ranging as cardiac arrhythmias, asthma, allergies, herpes, diabetes, ulcers, hypertension, infertility, PMS, AIDS, and chronic pain.
Make Your Own Diagnosis & Write Your Own Prescription
If you’re not feeling at the top of your health game, which of these health habits might you adopt? For more guidance in making your own Diagnosis and writing your own Prescription, download the free Self-Healing Kit here (link to http://mindovermedicinebook.com/).
What will you do to improve your health today?
Lissa Rankin, MD
Lissa Rankin, MD is a mind-body medicine physician, founder of the Whole Health Medicine Institute training program for physicians and other health care providers, and the New York Times bestselling author of Mind Over Medicine: Scientific Proof That You Can Heal Yourself. She is on a grass roots mission to heal health care, while empowering you to heal yourself. Lissa blogs at LissaRankin.com and also created two online communities – HealHealthCareNow.com and OwningPink.com. She is also the author of two other books, a professional artist, an amateur ski bum, and an avid hiker. Lissa lives in the San Francisco Bay area with her husband and daughter.