Premature Death: Reduce Your Risk by 31%

Written by Dr. Steve Chaney on . Posted in Premature Death

Add 3.4 Disease-Free Years To Your Life

Author: Dr. Stephen Chaney

reduce premature deathIf you could reduce your risk of:

  • Heart Disease (primarily heart attack) by 24%,
  • Stroke by 33%,
  • Cancer by 14%
  • Premature death by 31% (That would add approximately 3.4 years of disease-free years to your lifespan),

Would you be interested in knowing more?

What if you could enjoy all these benefits:

  • Without it costing you an extra penny?
  • Without any side effects?
  • And you felt great?

Would you like to know the secret?  The secret is a diet rich in fruits and vegetables – probably a lot more fruits and vegetables than you are currently eating. Let’s look at the evidence.

How Was The Study Done?

reduce heart attacksYou may be saying “That’s not news. I’ve heard that before.” Yes, there have probably been hundreds of clinical studies looking at the benefits of diets rich in fruits and vegetables. There have also been several meta-analyses that have combined the data from many individual studies to improve that statistical power of their conclusions.

However, this study (Aune et al, International Journal of Epidemiology, DOI: 10.1093/ije/dyw319 ) is unique.

  • It is the largest and most comprehensive meta-analysis looking at the benefits of fruit & vegetable consumption ever undertaken.
  • It analyzed 142 published clinical studies with over 2.1 million subjects from around the globe.
  • There were 43,000 cases of heart disease, 47,000 cases of stroke, 112,000 cases of cancer, and 94,000 deaths in these studies.
  • It had enough statistical power to determine even minor effects of fruit and vegetable intake.
  • It is the first meta-analysis with enough data to accurately determine the optimal intake of fruits and vegetables.

 

Premature Death:  Reduce Your Risk By 31%

reduce premature death by eating fruits and vegetablesFor most of the health outcomes examined in this study, the optimal intake of fruits and vegetables was 10 servings a day. When they compared people who were consuming 10 servings a day to people who were consuming less than one serving a day,

  • Heart disease was reduced by 28%.
  • Stroke was reduced by 33%.
  • Premature death was decreased by 31%.
  • The fruits and vegetables most strongly associated with this benefit were apples, pears, citrus fruit, green leafy vegetables, and cruciferous vegetables.

For cancer, the optimal intake of fruits and vegetables was 6 servings a day. When they compared people who were consuming 6 servings a day to people who were consuming less than one serving a day,

  • Cancer was reduced by 14%.
  • The fruits and vegetables most strongly associated with reduced cancer risk were green vegetables such as green beans, yellow vegetables such as peppers and carrots, and cruciferous vegetables.

The authors speculated that the relatively small reduction in cancer risk they observed may have been because they were looking at total cancer cases rather than looking at individual cancers. Previous studies have suggested that fruits and vegetables reduce the risk of some cancers much more than others.

Finally, the authors estimated that:

  • 6 million premature deaths/year worldwide could be prevented if people consumed 6 servings of fruits and vegetables a day, and…
  • 8 million premature deaths/year worldwide could be prevented if people consumed 10 servings of fruits and vegetables a day.

What Does This Mean For You?

When the USDA rolled out the “Food Guide Pyramid” in 1992, they recommended 2-4 servings of fruit and 3-5 servings of vegetables a day. They tried educating the American public for almost a decade to no avail. Only 3% of Americans even came close to that recommendation.

In 2011 they threw in the towel and introduced “My Plate”, which recommended 5 servings (2 fruits and 3 vegetables). This is also the current recommendation of the WHO and England. “How well are we doing with this recommendation?”, you might ask.

good news bad newsThe answer is “not very well.”  The bad news is the CDC estimates that less than 13% of Americans eat 2 servings of fruit and 2-3 servings of vegetables a day. An average American eats one serving of fruit a day and less than 2 servings of vegetables a day. Clearly, we have a long way to go.

My guess is that only vegans come close to the recommended 10 servings a day, and that’s only if they skimp on beans, nuts, and grains so they can load up on fruits and vegetables.

The good news is every added serving of fruits and vegetables is beneficial. The authors of the study estimate that for every increase of 2.5 servings a day:

  • Heart disease would be reduced by 8%
  • Stroke would be reduced by 13%
  • Cancer would be reduced by 3%.
  • Premature death would be reduced by 10%

If we were to increase our intake of fruits and vegetables to even 6 servings a day:

  • Heart disease would be reduced by 16%
  • Stroke would be reduced by 22%
  • Cancer would be reduced by 13%.
  • Premature death would be reduced by 27%.

What About Supplementation?

The authors of the study stated: “Most likely it is the whole package of beneficial nutrients you obtain by eating fruits and vegetables that is crucial to health. This is why it is important to eat whole plant foods to get the benefit, instead of taking antioxidant or vitamin supplements…”

I agree in principle. It is impossible to duplicate the myriad of nutrients found in whole foods in a supplement. More importantly, we can do better. We should all work towards increasing the amount of fruits and vegetables in our diet.

However,

  • When there is such a huge gap between what Americans are eating and the optimal intake of fruits and vegetables, and…
  • The USDA has tried for decades to get Americans to eat more fruits and vegetables without success, and…
  • We know many of the beneficial nutrients found in those fruits and vegetables…

Supplementation also makes sense. Choose a company that you can trust and try to fill the gap between what you need and what you are getting from your diet.  And, increase your intake of fruits and vegetables to decrease your risk of premature death.

 

The Bottom Line

 

  • A new meta-analysis that combined the data from 142 published clinical studies with over 2.1 million subjects has concluded that increasing our intake of fruits and vegetables to 10 servings a day would:
    • Reduce heart disease (primarily heart attacks) by 24%.
    • Reduce strokes by 33%.
    • Reduce cancer by 14%.
    • Reduce premature death by 31% (That would add approximately 3.4 years of disease-free years to your lifespan).
    • Result in 7.8 million fewer premature deaths/year worldwide.
  • The bad news is that:
    • The CDC estimates that less than 13% of Americans eat even 2 servings of fruit and 2-3 servings of vegetables a day.
    • The CDC also estimates that the average American eats one serving of fruit and less than 2 servings of vegetables per day.
  • My guess is that only vegans come close to the recommended 10 servings a day, and that’s only if they skimp on beans, nuts, and grains so they can load up on fruits and vegetables.
  • The good news is every added serving of fruits and vegetables is beneficial. The authors of the study estimate that for every increase of 2.5 servings a day:
    • Heart disease would be reduced by 8%
    • Stroke would be reduced by 13%
    • Cancer would be reduced by 3%.
    • Premature death would be reduced by 10%
  • We can do better. We should all work towards increasing the amount of fruits and vegetables in our diet.
  • However,
    • When there is such a huge gap between what Americans are eating and the optimal intake of fruits and vegetables, and…
    • The USDA has tried for decades to get Americans to eat more fruits and vegetables without success, and…
    • We know many of the beneficial nutrients found in those fruits and vegetables…
  • Supplementation also makes sense. Choose a company that you can trust and try to fill the gap between what you need and what you are getting from your diet.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Latest Article

Stress and Jaw Pain

Posted September 19, 2017 by Dr. Steve Chaney

Get Rid Of Jaw Pain Forever

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

In this article we will show a connection between stress and jaw pain. 

stress and jaw painStress is a part of everyone’s life, but the way you handle it makes a huge difference.  People think of stress coming from challenges like divorce, bills, etc., but it can also come from happy situations. Positive life changes such as getting married or having a baby can also cause stress.

For some people, the solution to stress is to take a yoga class or practice tai chi regularly.  For others, running, exercising, or listening to music eases their mind.

In my Muscular Therapy office, people frequently tell me “I hold my stress in my shoulders,” or “…in my back.” However, a common stress reaction is to clench your teeth tightly. Actually, people hold stress all over their body, from headaches and clenched jaws to foot pain. I want to discuss how clenching your jaws is a common cause of TMJ. Fortunately, it’s a condition that is easy to treat by yourself.

Stress And Jaw Pain

jaw painJaw pain is commonly caused by a shortening of the masseter muscle. The masseter muscle (circled on graphic) is the muscle that contracts to enable you to chew your food.  Normally, as you chew the muscle shortens and then lengthens as you put more food into your mouth.  How can stress and jaw pain be related?  If you are under stress and your teeth are clenched, you miss the lengthening movement. This imbalance causes the muscle to shorten.

Put your fingers on your cheeks so you are pressing into your back teeth.  Now, clench your teeth and you’ll feel the muscle bulge.  If you clench your teeth when you sleep or you tend to clench your teeth when you are upset, you are setting yourself up for TMJ.

Stress And Jaw Pain (TMJ)

TMJ (Temporomandibular Joint) pain is a condition where your jaw bone rubs or “clicks” over the bone that is just in front of your ear. It is painful, and over time it will damage the bones. When you are under stress and clenching your teeth, you are shortening your masseter muscle. A phenomenon called “muscle memory” will cause the muscle to actually get stuck in the shortened position. The now-shorter muscle prevents you from opening your jaw completely.  For example, when you yawn.  As you are trying to yawn, your jaw flips over the bone and it hurts.

Several years ago, I had a client who had such tight masseter muscles that a dental surgeon was going to sever them so she could open her mouth.  This is a terrible solution because it would mean her mouth would hang open for the rest of her life. Fortunately for this client, she had to get medical approval before she could have the surgery.  When Dr. Cohen (the doctor I worked with) felt her masseter muscles, he refused to sign the permission form. He told her that she had to see me first.  Fortunately, I was there at the time.  It took just 30 minutes for me to release the spasms and teach her how to do the treatment.  At the end of the session she was pressing into both masseter muscles and opening her mouth.  She did it easily and without pain!  She started to cry because she came within one day of having this unnecessary surgery.

Her life was changed by just a simple self-treatment!

Self-Treatment For TMJ Pain

stress and jaw pain reliefHere is how to administer TMJ pain relief to yourself.  Place your fingers as shown in the picture to the left.  Clench your teeth so you can feel the muscles bulge.

Apply deep pressure on just one side for 5 seconds. Then release that pressure and apply deep pressure to the opposite side for 5 seconds. Go back and forth until it doesn’t hurt anymore.  Then find a different “hot spot,” and repeat.  Continue doing this until you can’t find any more tender points on your muscle and jaw.

To stretch the masseter muscle, just press deeply into the original point on the muscle pain free living book coverand slowly open your mouth wide.

Hopefully, you can now see the connection between stress and jaw pain.  Stress is a killer, and is the cause for pain all over your body.  It’s also important to find the cause of stress and do all that is necessary to resolve it.

My book, “Treat Yourself to Pain-Free Living,” will show you how to self-treat painful spasms throughout your body.  Don’t let the pain caused by stress stop you in your tracks. You can become pain-free, and then go and enjoy a yoga class to release stress from your life.

Wishing you well,

Julie Donnelly

julie donnelly

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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