Those are the immortal words of Star Trek staple Leonard Nimoy, who recently passed away at the age of 83 due to complications of COPD. A former smoker, the man who made Dr. Spock a household name actually kicked the habit 30 years ago.
Although Nimoy had a long life by most people’s standards, he succumbed to one of the four deadly habits that actually shave years off your life. The habit that eventually led to his demise ironically tops the list of four bad habits.
According to a recent study by the Archives of Internal Medicine, there are four bad habits that can shorten your lifespan by more than a decade. Here is a roundup of the leading offenders and some common-sense solutions for extending your life.
1. Taking a Drag
According to the National Institutes of Health, there are numerous products that can help you quit smoking quickly, and many of them won’t cost you a dime. These smoking cessation solutions include free nicotine-replacement products such as patches, gum and lozenges. They vary from state-to-state and are easy to find with Internet searches, offered by a variety of companies and non-profit agencies.
You also can take advantage of several free programs offered by The American Lung Association's Freedom from Smoking (FFS) program – available both in person and online.
2. Having One Too Many
While we’re talking about mixed drinks, let’s discuss mixed messages. When it comes to alcohol, should you or shouldn’t you? We’ve all heard about the bennies of tossing back a glass of red wine. But there’s a fine line between just enough and way too much.
While the stats can be confusing, The National Institute on Alcohol Abuse and Alcoholism (NIAAA) offers easy-to-understand tips, and it does offer hope.
Binge drinking is a big problem but can be controlled with some simple understanding and planning. The NIAAA defines binge drinking as a pattern of drinking that brings blood alcohol concentration (BAC) levels to 0.08 g/dL. This typically occurs after 4 drinks for women and 5 drinks for men -- in about 2 hours.
TIPS: A phone calendar or small card in your wallet can actually help you track how much you drink and if you are in a problem area. Suggestions are to:
· Track how many drinks you have during the week on a small card in your wallet, on your calendar or on your phone.
· Know how much alcohol is in a standard drink -- a 12-ounce can or bottle of beer, a 5-ounce glass of wine, a wine cooler, one cocktail or a shot of hard liquor.
These tips can help you understand your own personal alcohol consumption. Then make a conscious plan to stretch out and/or limit what and when you will drink.
3. Being a Bump on a Log
According to the World Health Organization (WHO), one in three adults is not active enough, and physical inactivity is the fourth-leading risk factor for global mortality.
But the good news is that increasing levels of physical activity brings health benefits to all age groups, and you don't have to jump into a massive lifestyle change. Inactive people should start with small amounts of physical activity and gradually increase duration, frequency and intensity over time.
WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure – including activities undertaken while working, playing, carrying out household chores, traveling and recreational fun.
Most health experts state that exercise is one of the best ways to be more active across the board, a key to well being.
Physical exercise is defined as “any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and merely enjoyment.”
The key here can be the sheer enjoyment, making exercise fun.
TIP: Pick an exercise you like, an activity you enjoy -- walking, bike riding, swimming -- whatever works for you.
Sports icon Billie Jean King is a President's Council on Fitness, Sports & Nutrition Council member who has spoken on the mental health benefits of exercise, and life lessons it can teach you. “I use the lessons that I learned as a young athlete every day. How to adapt to things, how to handle pressure, and how to persevere and keep bouncing back.”
4. Taking from the Cookie Jar…a Lot
We've all heard the old saying, “You are what you eat.”
For the young, First Lady Michelle Obama is making eating right “cool” and instilling lifelong good habits.
Anyone older than grade school age, some who have bad diet habits ingrained, may need to work harder to eat better.
TIP: Keep a journal.
A food journal is a good tool to help you learn about your eating habits. Try doing it for one week.
· Write down what you eat, how much and what times of day you eat.
· Keep track of how you were feeling when you ate. Were you just hungry or were you stressed, tired or bored?
· Keep track of where you were when you ate. Bored at work, so you hit the vending machine?
At the end of the week, review your journal, and your eating patterns will reveal themselves. Your entries can help self-direct you on what you can change to make steps toward a healthier diet.
TIP: Don't think about foods you can't eat -- think of new things you can eat.
Look at it as a culinary adventure. Try some new foods and discover innovative ways to prepare these foods.
For example, if your favorite dish is fried or breaded, try baking or grilling. It may be a new favorite.
· Try a new fresh vegetable and prepare it a different way. Grill or sauté, with just a small amount of cooking spray in the pan.
· Try some new, fresh herbs that can add healthy seasoning to your dishes.
· Try a new, fresh fruit. Have you tried a papaya, mango or kiwi? They may be your new taste sensation.
TIP: Don't get rid of favorite comfort foods, just revise how you eat them.
For dieters, parting ways with those comfort foods can be the most difficult of habits. But it doesn't have to be, according to the Centers for Disease Control and Prevention.
Try these tips:
· Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month.
· Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
· Try a lower-calorie version.
The important thing to remember, health experts say, is not to overwhelm yourself with too many goals at once. Smaller steps toward change often lead to more success in making long-term, positive changes that can improve your health -- and your life!