04/22/2026
Dr. Altamash Iftikhar, a Family Medicine & Sports Medicine Physician at FSPP, shared information regarding how you can prolong your life and decrease chronic disease with no side effects. He provided tips that can be implemented today.
The average life expectancy in the US is 78 years; however, 66 years is the average life span. The difference is your life span is described as the amount of time that you enjoy good health.
25% of your life span is due to genetics and 75% is attributed to environment and behavior
Cardio health, metabolic health (diabetes, obesity), neuro/cognitive health and cancer are all modifiable with behavior and environmental changes
5 Pillars: Diet & Nutrition | Physical Activity | Sleep Quality | Stress Management | To***co, Alcohol and Pollutant Exposure
1. Diet Nutrition
Mediterranean diet is the most studied diet and best overall
Reduce red meat and stick to lean meats such as chicken, turkey and fish along with green leafy vegetables
Starting a mediterranean diet at age 20 will add years to your life; 13 extra years for men and 11 years for women
Starting at age 60 can still add 8 years of life
Caloric restriction and intermittent fasting can also have a profound effect on your health
When you eat healthy, you can decrease your risk of cancer mortality by 40% and heart disease by 34%
2. Physical Activity
Motion is lotion
Should have 120 – 150 minutes of moderate exercise per week
Understand the difference between exercise and activity. You are active when you are moving and can talk normally. Moderate exercise will cause you to speak with more frequent pauses in between as you are breathing harder than normal.
Beng active can prolong your life 2 to 7 years.
3. Sleep Quality
Sleep is very important to your health.
Target 7 – 9 hours per day
Follow good sleep hygiene – go to bed and wake up at the same time daily.
Your body repairs while it’s asleep and muscle growth happens while you’re sleeping
Ideal temperature for sleeping is 63o
4. Stress Management
Chronic stress causes an increase of cortisol and inflammation
30% increased risk of heart disease with chronic stress
Positive emotions = better immune resistance
The Japanese concept of Ikigai means “reason for being”. It fosters a sense of purpose, reduces stress and enhances social connections. Ikigai has been linked to exceptional longevity
5. To***co and Alcohol
Not much discussion on this but should be avoided for good health.
Implement change for good health
Start small taking one step at a time
Set SMART goals
See your doctor to get your biometric markers (fasting blood draw) and then reassess.
