As a medical doctor at Oakville Hospital, I see the impact of our four major killers daily: cancer, heart disease, diabetes, and dementia. Every day, I treat patients who wish they had made different health decisions earlier in their lives. It’s a common regret: "I wish I had met you 20 years ago," they say, realizing too late that many of their health issues could have been prevented. This is my attempt to help you avoid that same fate, to help you understand how the choices you make today can shape your health for decades to come.
Let’s take control of our health and address those four deadly diseases head-on by focusing on prevention. Prevention, far more than treatment, is key to living healthier, happier lives.
Epigenetics: You Have More Control Than You Think
Many of you may be here tonight because you or a loved one has been diagnosed with a chronic illness or because you're concerned about your genetic risks. While we can’t control our DNA, epigenetics shows us that we have considerable control over how our genes express themselves.
Epigenetics is the study of how lifestyle and environmental factors influence which of your genes get activated or "expressed." Think of your genes like a light switch—epigenetic changes determine which lights are turned on and which are kept off. These switches are controlled by factors we encounter every day: the foods we eat, the amount of exercise we get, how well we manage stress, and the quality of our sleep.
For example, inflammation—a key contributor to many diseases—can be triggered by poor dietary choices and chronic stress. On the flip side, the consumption of nutrient-rich, anti-inflammatory foods can prevent the activation of genes that lead to illness. A diet rich in antioxidants from fruits, vegetables, and whole grains, for instance, can “switch off” genes that promote cancer or inflammation.
Even mental health and stress play a significant role in epigenetic changes. Chronic stress, if left unmanaged, can alter gene expression in a way that increases the risk for heart disease, diabetes, and mental health disorders. By practicing mindfulness, managing stress through exercise, and maintaining strong social connections, you can promote healthier gene activity.
This understanding of epigenetics puts the power back in your hands. You’re not a prisoner to your genetics; through lifestyle changes, you can influence how your genes behave, significantly reducing your risk of developing serious diseases.
Nutrition: The Foundation of Health
One of the most critical areas where we can influence our health is through nutrition. Every day, I ask my patients a simple yet vital question: How are you nourishing your body? Many people in today’s world are overfed but undernourished. We live in an era where food is abundant, but the quality of that food has decreased dramatically. Processed foods high in sugar, fructose, and unhealthy fats dominate our diets, contributing to conditions like metabolic syndrome, insulin resistance, and diabetes.
What many people don’t realize is that these poor dietary choices also fuel cancer growth and accelerate the aging process. Cancer cells, for example, thrive on sugar. Overconsumption of refined sugars and processed carbohydrates can feed cancer cells, leading to faster disease progression.
On the other hand, many people who seem to be eating well might still be nutrient-deficient because of depleted soils and heavily processed foods. Whole foods—those rich in vitamins, minerals, and antioxidants—are the foundation of disease prevention. A diet rich in cruciferous vegetables (like broccoli and kale) has been shown to turn off cancer-promoting genes. Similarly, incorporating omega-3-rich foods like salmon or walnuts can reduce inflammation and protect your heart and brain.
It’s important to balance macronutrients as well. While there has been much debate about fats, not all fats are bad. Incorporating healthy fats, like those found in avocados, olive oil, and fatty fish, while minimizing trans fats and processed oils, is essential for long-term health.
In my clinic, we use advanced body composition scales to assess whether patients are undernourished or overnourished. This data helps us create personalized nutrition plans, ensuring each person is getting what their body needs to thrive.
Exercise: A Pillar of Longevity
Exercise is one of the most potent ways to maintain cardiovascular health, prevent disease, and promote longevity. It doesn’t have to be intense or time-consuming; even moderate levels of physical activity have profound health benefits. Studies show that going from 0 to just 90 minutes of exercise per week can lower your risk of dying from any cause by 14%.
Exercise is not only good for your heart and muscles; it’s also essential for brain health. Regular exercise promotes the production of BDNF (brain-derived neurotrophic factor), which supports memory and cognitive function. In fact, low cardiorespiratory fitness is a stronger predictor of mortality than smoking.
In the elderly population, strength training becomes particularly crucial. Strong muscles reduce the risk of falls and fractures, and recovery times are significantly faster when injuries occur. Exercises like resistance training, rucking (hiking with a weighted backpack), and even simple bodyweight exercises can help build the strength necessary to maintain mobility and independence as you age.
Moreover, aerobic fitness is essential. I often recommend Zone 2 training, a moderate-intensity level that can be sustained for longer periods, such as brisk walking. It promotes fat burning and builds endurance, making it an excellent way to stave off chronic diseases and maintain energy levels.
Sleep: The Underestimated Key to Health
We’ve all heard that sleep is essential, but few understand how deeply it impacts our health. Poor sleep has been linked to heart disease, type 2 diabetes, cognitive decline, and even increased mortality. In fact, sleeping less than seven hours a night can increase your risk of dying prematurely by 12%.
Good sleep hygiene isn’t just about feeling rested; it’s about giving your body the time it needs to repair and regenerate. When we sleep, our brains consolidate memories, remove toxins, and prepare for the next day. Lack of sleep disrupts this process, leading to cognitive impairment and an increased risk of chronic illnesses.
Simple changes can improve your sleep quality. Reducing blue light exposure before bed, keeping your room cool (around 65°F or 18°C), and maintaining a regular sleep schedule can all support better rest. Additionally, managing stress and avoiding caffeine and alcohol in the evening can make a significant difference.
Emotional Health: The Mind-Body Connection
Emotional health is often overlooked in discussions about longevity, but it’s just as crucial as physical health. Chronic stress, unresolved trauma, and poor mental health can lead to a range of physical problems, from heart disease to weakened immunity.
Mindfulness-based therapies like DBT (Dialectical Behavior Therapy) help regulate emotions, manage stress, and promote resilience. Childhood trauma, codependency, and attachment issues can manifest as chronic illness later in life, so it’s essential to address these issues early. Healing takes time, but self-reflection, therapy, and patience can pave the way to emotional wellness.
Heart Disease: The World’s Deadliest Killer
Heart disease remains the leading cause of death worldwide, and the statistics are staggering. In the United States alone, someone has a heart attack every 40 seconds. Sadly, for many people, the first sign of heart disease is sudden death.
Preventing heart disease starts with understanding your risk factors. Know your family history, especially if there are cases of early-onset heart disease. Go beyond the standard lipid profile and ask your doctor for tests like apoB and Lp(a), which give a clearer picture of your cardiovascular risk.
Additionally, managing blood sugar is crucial. Monitoring A1C levels or using a continuous glucose monitor (CGM) can help you understand how your body handles sugar, stress, and exercise. At our Wellness Clinic, we use tools like the DEXCOM system to provide personalized insights into glucose metabolism.
Regular monitoring of blood pressure, heart rate variability (HRV), and aerobic fitness (Vo2 max) should all be part of your long-term strategy to prevent heart disease.
Taking Action for a Healthier, Longer Life
The choices you make today can significantly alter your health trajectory. By focusing on nutrition, exercise, sleep, emotional well-being, and disease prevention, you can take control of your future and live not just longer, but stronger.
Take the time to assess your current habits. What are your goals for bending the health curve and improving your physical, mental, and emotional health? Whether you're in your twenties or fifties, it's never too late to start making changes. Your health is in your hands, and I’m here to guide you along
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