General Health Quotes

Stomach acid-blocking "proton pump inhibitor" (PPI) drugs with brand names like Prilosec, Prevacid, Nexium, Protonix, and AcipHex are among the most popular medications in the world, but they come with a cost. Studies show higher hip fracture rates among both long- and short-term users at all dose levels. This class of drugs has been linked to increased risk of other possible adverse effects, such as pneumonia, intestinal infections, kidney failure, stomach cancer, cardiovascular disease, and premature death. [2023] - Michael Greger

Frailty is defined as having at least 3 of the following 5 criteria: weakness (as measured by grip strength), unintentional weight loss (of 10 pounds or 5% of body weight in the past year), exhaustion (self-reported), slow walking speed (based on the time to walk 15 feet), and low physically activity. Individuals meeting 1 or 2 of the criteria are classified as "pre-frail." About 1 in 40 are frail by age 65, 1 in 4 after age 75, and 1 in 3 of those older than 85. [2023] - Michael Greger

The ABCDEs of mole suspiciousness for melanoma, the deadliest form of skin cancer, are A for asymmetry, B for border irregularity, C for multiple colors, D for diameters (larger than a pencil eraser), and E for evolving, a change in size, shape, color, elevation, or symptoms (such as bleeding, itching, or crusting). Basically, any lesion that is new, changing, or unusual (compared to other moles) is suspect. Here's another mnemonic, Australia's SunSmart 5 S's program: slip on clothing, slop on sunscreen, slap on a hat, seek shade, and slide on sunglasses. [2023] - Michael Greger

The best bet to ensure that your death is yours is access to hospice care. Patients who choose hospice care live on average about a month longer than similar patients who do not choose hospice. Any physician aid in dying is illegal and punishable by law in 40 US states. In contrast, VSED (Voluntarily Stopping Eating and Drinking) is legal throughout the United States. The average time of death after stopping eating and drinking is about 7 days, though 8% lived for more than 2 weeks. The last days of life were rated as peaceful, with low levels of pain and suffering, even more so than a physician-assisted death. [2023] - Michael Greger

Home air purifiers are increasingly recommended during fire smoke events, as numerous studies have shown that they can lower particulate exposure and benefit respiratory and cardiovascular health. I'd recommend HEPA filter models and avoiding air cleaning technologies that may emit harmful by-products, such as electrostatic precipitators (ionizers) and negative ion generators. [2023] - Michael Greger

You should at least check your bone density (technically, bone mineral density or BMD) every few years. When we detect low or rapidly declining BMD in a middle-aged person, we use the following four strategies: 1. Optimize nutrition, focusing on protein and total energy needs. 2. Heavy loading-bearing activity. Strength training, especially with heavy weights, stimulates the growth of bones-more than impact sports such as running (though running is better than swimming/cycling). 3. HRT, if indicated. 4. Drugs to increase BMD, if indicated. Ideally, we can solve the problem with the first two, but are not afraid to use the second two methods where appropriate. [2023] - Peter Attia

Now we have a tool to help us understand our own individual carbohydrate tolerance and how we respond to specific foods. This is called continuous glucose monitoring, or CGM. Typically, my healthy patients need to use CGM only for a month or two before they begin to understand what foods are spiking their glucose (and insulin) and how to adjust their eating pattern to obtain a more stable glucose curve. Fructose doesn't get measured by CGM, but because fructose is almost always consumed in combination with glucose, fructose-heavy foods will still likely cause blood-glucose spikes. [2023] - Peter Attia

In general, aerobic exercise seems most efficacious at removing glucose from circulation, while high-intensity exercise and strength training tend to increase glucose transiently, because the liver is sending more glucose into the circulation to fuel the muscles. Don't be alarmed by glucose spikes when you're exercising. All things equal, it appears that sleeping just 5-6 hours (versus 8 hours) accounts for about 10-20 mg/dL (that's a lot!) jump in peak glucose response, and about 5-10 mg/dL in overall levels. Stress, presumably, via cortisol and other stress hormones, has a surprising impact on blood glucose, even while one is fasting or restricting carbohydrates. The effect is most visible during sleep or periods long after meals. [2023] - Peter Attia

Contrary to what most of us might think, no amount of snoring is normal, and no amount of sleep apnea comes without risks of serious health effects. Mouthbreathing is both a cause and a contributor to snoring and sleep apnea. [2020] - James Nestor

In a diverse population, men’s HDL cholesterol levels average about 45 mg/dl and women’s average about 55, but the centenarians’ offspring sometimes had HDL levels over 100! HDL decreases by about five points every eight years starting at middle age. If a man’s HDL is 60 and a woman’s HDL is 70, it’s considered fabulous. [2020] - Nir Barzilai

We should have all these tests by the time we’re fifty: Blood Glucose/HbA1C, Blood Pressure, Colonoscopy, HDL and LDL Cholesterol and Triglycerides, Mammogram, Pap Smear, Prostate Cancer Check. The following vaccines are recommended: Flu Shots, Pneumococcal, Shingles, Td/Tdap. [2020] - Nir Barzilai

Practices like yoga, meditation, guided visualization, and reflexology are doing good things for people, and some people swear by the healing powers of listening to certain types of music, singing, or chanting. Others say that creating artwork or expressing themselves through dance keeps them feeling inspired or has helped them to heal.  [2020] - Nir Barzilai

Almost every day, I run three miles on my treadmill or I bike ten miles. I also take advantage of the new technology and track my steps with a Fitbit and an iPhone. Even though we don’t know that ten thousand steps a day is the minimum requirement, I’d rather do more than the minimum. Strength Training: Once a week. Balance and Flexibility: Once a week with a trainer. [2020] - Nir Barzilai

In 2017, the US Food and Drug Administration approved a glucose sensor, first launched in Europe in 2014, that you stick on your skin to provide a constant readout of blood sugar levels on your phone or watch. In thirty countries, a finger prick for diabetics is becoming a distant memory. A continual blood glucose-sensing device indicates grapes give your body a major sugar spike. Avoid grapes. [2019] - David A. Sinclair

A regular-sized ring that is monitoring your heart rate, body temperature & movements and tells you each morning if you slept well, how much you dreamed, how alert you will be during the day, etc. costs a few hundred dollars and can be ordered by anyone online.  [2019] - David A. Sinclair

A positive, healthy lifestyle including a well-balanced calcium-rich diet, plus plenty of exercise, helps to build strong bones during your youth. Two types of exercise are particularly important; weight bearing with impact - on your feet with some impact or force behind it (e.g. running, jumping and jogging) and muscle strengthening exercise that works all the muscles quite hard. [2019] - Diana Moran

If you have a low body weight, you're likely to have less bone tissue overall and also less padding, which is important should you have a fall. A BMI (body mass index) below 19kg/m is considered a risk factor for osteoporosis and painful fractures. [2019] - Diana Moran

Osteoporotic fractures can occur in various parts of the body, but the most commonly affected sites are the hips, spine and wrists. Low levels of protein appear to increase the risk of hip fracture. Statistics show that one month after suffering a fracture of the hip, 1 in 14 people will have died - and around half will remain in long-term care. Spinal or vertebral fractures usually occur in the thoracic (middle) or lumbar (lower) areas of the spine. Back pain is the most common symptom. Spinal fractures take from 6 to 12 weeks to heal but can persist for a longer period. For the majority of people, spinal fractures do not interfere with the spinal cord or result in paralysis. When spinal bones heal, they don't return to their original shape but are often flattened or wedge-shaped. [2019] - Diana Moran

With a DXA scan there is minimal X-radiation exposure compared to X-ray or CT scans - less than one-tenth the dose of a standard chest X-ray, and less than a day's exposure to natural radiation. The result is shown as a bone density T-score: +1.0 to -1.0 indicates normal bone density; -1 to -2.5 indicates low bone density (or osteopenia); -2.5 or more indicates osteoporosis [2019] - Diana Moran

Watch out for triclosan, parabens, fragrances, sodium lauryl sulfate, and polyethylene glycol (often listed as PEG) in your shampoos and conditioners. Safe alternatives include products by Beauty Without Cruelty (BWC), Maia's, Annmarie Gianni Skin Care, Face Naturals, and The Honest Company. Clean your clothes without poisons. Always avoid products with labels that say "warning," "danger," or "poison." Forgo fabric softener and instead add 2 cups organic vinegar to the wash. Safe alternatives include detergent by GreenShield Organic, Dr. Bronner's, Seventh Generation, and Mrs. Meyer's Clean Day. [2019] - Mira Calton