The path to longevity begins with death prevention
An extended lifespan is achievable, but it requires discipline in maintaining good health
FOR centuries, humanity has been captivated by the idea of longevity, embarking on a relentless search for a magical elixir or youth-preserving potion. While this pursuit may seem somewhat fantastical, the key to longevity lies in avoiding the common causes of death. Today, advances in science, technology and research have made it possible to extend our lifespan and enjoy a healthier, more vibrant life. The journey to longevity begins with a preventive approach to the key causes of death.
Cardiovascular diseases
Cardiovascular diseases (CVD), including heart attacks and strokes, are the leading causes of death globally. These conditions often arise from a combination of genetic factors, lifestyle choices and other medical conditions. Prevention is better than cure. A healthy diet, regular exercise, avoidance of smoking or vaping, and control of risk factors such as cholesterol, high blood pressure and diabetes are the key determinants of CVD.
Preventive measures include lowering your bad cholesterol till it is within recommended guidelines, keeping your blood pressure below 140/90 mm Hg or lower as advised by your physician, and managing your exercise regime and dietary choices to keep your sugars within normal ranges.
For symptomatic patients with risk factors, there are now safe and accurate diagnostic choices beyond having a catheter inserted invasively into your arteries to diagnose blocked heart arteries. Special X-rays called Computed Tomography (CT) scans of the heart arteries have been used for more than two decades to detect the presence of blocked arteries non-invasively. However, the advent of a new technology, Photon Counting CT (PCCT), has enabled highly accurate diagnoses of heart artery disease with up to 0.2 mm resolution within seconds, and without the risks and high costs associated with invasive coronary angiography.
Unlike other conventional CT scans, which have limited accuracy in the presence of stents or calcium in the heart arteries, PCCT is able to provide high-resolution images with minimal artifacts. Published studies have shown that invasive coronary angiogram, whether via the wrist artery or groin artery, carries a real risk of silent stroke detectable on magnetic resonance imaging. Similarly, the use of PCCT can detect the presence of neck and brain artery stenoses and aneurysms without the need for invasive tests.
Cancer
Cancer continues to be among the top causes of death, with lung, breast, prostate and colorectal cancer being the leading types. Lifestyle habits, such as avoiding excessive sun exposure, avoiding tobacco usage, maintaining a healthy diet, alcohol abstinence and refraining from consuming food cooked over charcoal, can help to reduce the risk of cancer.
A NEWSLETTER FOR YOU
Friday, 2 pm
Lifestyle
Our picks of the latest dining, travel and leisure options to treat yourself.
Specific medical measures such as vaccinations against cancer-causing viruses such as the human papillomavirus, also known as HPV, and hepatitis B are a step in the right direction. Participating in recommended cancer screenings (such as mammograms, colonoscopies and Pap smears) is a key factor in early detection of cancer.
Where indicated, genetic testing can also help to identify individuals at high risk of developing cancers. As an example, those who are deemed to have a high risk of developing breast cancer may be advised by their physicians to undergo testing for mutations of the BRCA1 (BReast CAncer gene 1) and BRCA2 (BReast CAncer gene 2) genes.
The presence of mutations in one of these genes will increase the risks of several cancers, especially breast and ovarian cancers. The lifetime incidence of breast cancer in women with harmful mutations in BRCA1 or BRCA2 is more than 60 per cent as compared to about 13 per cent in the general population. In addition, about half of women who inherit a BRCA1 gene mutation and about one quarter of women who inherit a BRCA2 mutation may develop ovarian cancer during their lifetime as compared to about 1.1 per cent lifetime risk in the general population. Hence, the detection of gene mutations which increase cancer risks significantly may allow patients to make proactive decisions on the measures taken to reduce the risk of mortality from cancers.
SEE ALSO
Chronic lung diseases
Chronic lung diseases, such as chronic obstructive pulmonary disease (COPD) and asthma, can severely impact the quality of life and lead to premature death. The main aetiology of COPD is smoking and diffuse damage to lung tissues and airways, with the diminishing efficiency of air exchange being its hallmark.
Cessation of smoking and avoidance of exposure to air pollutants, occupational chemicals, allergens and dust in the work and home environment, are essential for preventing acute attacks of COPD and asthma. Engage in exercises that improve lung function and where applicable, the use of air purifiers and measures to reduce dust-mite exposure may be useful. Mortality from chronic lung diseases may often be due to under-treatment as a result of patient non-compliance; hence, compliance with physician-ordered therapy is essential.
Diabetes mellitus
Type 2 diabetes mellitus (T2DM) is the predominant form of diabetes mellitus, and poorly controlled T2DM is associated with the hardening and narrowing of arteries (including brain, neck, aorta, heart and leg arteries), damage to nerves (resulting in loss of sensation and cognitive damage) and kidney failure. Poorly controlled T2DM can lead to stroke, heart attacks, leg amputations and kidney dialysis. Seemingly simple, the key to control of T2DM requires maintaining a healthy weight, reducing refined sugars, regular exercise and regular monitoring of blood sugar. Using patches applied to the skin to assess sugar level fluctuations to different food choices and quantities will help those with T2DM adjust their dietary patterns to maintain acceptable blood sugar levels.
In the last decade, the discovery of newer generations of drugs for sugar control has meant that there are more options to achieve both sugar and weight control simultaneously. Having T2DM also means that stricter targets for blood pressure (less than 130/80 mmHg) and bad cholesterol may be necessary to reduce heart and stroke risks.
Lifestyle strategies
With blood clots being a major cause of strokes and heart attacks, ensuring adequate hydration is a simple lifestyle hack to reduce the creation of an internal milieu which enhances the propensity for clot formation following a biological trigger. You may be surprised to know that the US National Academies of Sciences, Engineering and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 litres) of fluids a day for men and about 11.5 cups for women.
Typically, I advise my patients to aim to drink at least 2 litres of liquid a day and check whether their urine remains clear to gauge their hydration status. Other common sense measures include avoiding accidental injuries by avoiding drink-driving, instituting home fall prevention measures, keeping non-swimmers away from pools and refraining from substance abuse. Last but not least, for the elderly, those with weakened immunity and those on immunosuppressants, a routine of avoiding crowded places, wearing masks outdoors and following an annual prescribed vaccination schedule will reduce the risk of succumbing to infection.
We live in an era where groundbreaking scientific research, new drug discoveries and artificial intelligence-powered advances in medical diagnostics have made longevity more achievable than ever before. The future is bright, with longevity now within reach of many. Achieving this goal requires you to love yourself, be disciplined in keeping yourself healthy and checking on your health regularly.
This article is part of a monthly series on health and well-being, produced in collaboration with Royal Healthcare
Copyright SPH Media. All rights reserved.
