As we strive for longevity and optimal health, it’s important to focus on the key factors that contribute to a long and vibrant life. While genetics and lifestyle choices certainly play a role, there are specific physical indicators that can offer insight into your overall health and life expectancy. None of these have to do with blood tests or medications. They are a measure of how well you function. Here are the top 4 indicators of your longevity, along with simple tests you can perform at home to assess your health status.
Disclaimer:We realize that each individual is unique. While we give a general overview that applies to most people, it does not constitute medical advice for any particular person. Please consult your physician to obtain specific recommendations for your unique situation.
1. Grip Strength: A Measure of Muscle Health
Grip strength is one of the most reliable indicators of your overall muscle health, and research consistently links it to longevity. Your grip strength can reflect your overall muscle function, which plays a critical role in maintaining independence as you age. Stronger muscles help with daily activities like lifting groceries, climbing stairs, or even preventing falls.
Why it matters: Grip strength has been associated with better cardiovascular health, lower risks of disability, and longer life expectancy. It can even predict your risk for chronic conditions like heart disease and diabetes. As muscles weaken with age, so does overall physical function.
How to test at home: You can easily measure your grip strength with a handheld dynamometer (available for purchase online). Simply squeeze the device as hard as you can with your dominant hand, and record the reading. A decrease in grip strength over time could be a sign that you’re at risk of muscle loss or other health issues.
How to improve your grip strength: Easy. Get a simple hand grip device but make sure you do it at least every other day. As you build strength, get a sturdier one or one that is adjustable. Remember, this is muscle building. Challenge yourself.
2. Leg Strength: The Foundation of Mobility
Strong legs are essential for overall mobility, and they play a critical role in preventing falls and maintaining independence. As we age, muscle mass naturally declines, but maintaining leg strength can help prevent frailty and the loss of mobility that often accompanies aging.
Why it matters: Leg strength is closely linked to functional capacity—how well you can perform daily tasks. Strong legs help with activities like walking, getting up from a chair, and climbing stairs. Without this strength, it becomes more difficult to remain independent and active. Leg strength also plays a vital role in reducing the risk of falls, one of the leading causes of injury and death in older adults.
How to test at home: To test leg strength, try the “sit-to-stand” test. Sit in a sturdy chair with your arms crossed over your chest. Stand up from the chair and sit back down as quickly as possible without using your arms. Aim for at least 10 repetitions within 30 seconds. If you can’t complete the task or find it challenging, it may be time to work on strengthening your legs. If you want a really strong positive indicator, sit on the floor and try to get up without using your arms! That puts you in an “elite” class.
How to improve your “getting up” strength: Exercise such as squats, lunges, quadriceps extension, and gluteal strengthening are key. Lunges can be done at home with no equipment or with just a pair of dumbbells. More advanced techniques may require a home gym or a gym membership. Get a trainer!!
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3. VO2 Max: The Measure of Cardiovascular Health
VO2 Max is a measure of how efficiently your body uses oxygen during intense exercise. This is one of the best indicators of your cardiovascular fitness and overall health. A higher VO2 Max indicates that your heart, lungs, and muscles are functioning at optimal levels, allowing you to be more active and have greater endurance.
Why it matters: VO2 Max is directly linked to your heart health and stamina. It can provide an estimate of your overall fitness level and how well your body is able to handle physical stress. A higher VO2 Max has been linked to a lower risk of cardiovascular diseases, strokes, and early death.
How to test at home: While professional VO2 Max testing usually requires specialized equipment, you can get a rough estimate by monitoring your heart rate during exercise. One simple test is the 12-minute walk/run test. Track the distance you can walk or run in 12 minutes, and then use an online calculator to estimate your VO2 Max based on your age, gender, and fitness level.
How to improve your V02 Max: While typical “cardio” training like treadmill, elliptical, jogging, bicycling, etc are beneficial, mixing in high intensity interval training (HIIT) is key. Mixing in the very high intensity burst of training greatly helps your aerobic (oxygen-related) conditioning.
4. Balance: Fall Prevention and Stability
Balance is a vital factor in preventing falls, which can lead to serious injuries and even death, especially in older adults. The ability to maintain your balance as you age is an essential indicator of how well your body is managing stability and coordination.
Why it matters: Falls are one of the leading causes of injury-related deaths in older adults, making balance an important factor in longevity. Maintaining good balance helps prevent falls and injuries and keeps you active and independent. Additionally, balance is a good reflection of neuromuscular health, which plays a key role in overall longevity.
How to test at home: One easy way to test your balance is the “standing on one leg” test. Stand near a sturdy surface for support and try balancing on one leg for 10 seconds. Do the test with each leg. If you find yourself swaying or struggling to maintain balance, it may indicate that your core and lower body strength could use some improvement.
How to improve your balance: Yoga, pilates, and a host of other exercises are great for this. Leg strength, as we mentioned before, helps for this. You want to add exercise that involves standing on one leg, a balance board, or anything that challenges your balance. Practice walking on a 2 X 4 laying on the ground. Can you stay steady on that?
Take Action for a Longer, Healthier Life
These four indicators—grip strength, leg strength, VO2 Max, and balance—are essential to your long-term health and longevity. Regular testing at home can provide you with valuable insight into your fitness level, allowing you to take proactive steps to improve your overall health. However, if you notice any areas of concern, it’s important to consult with a healthcare provider to ensure you’re on the right track.
At Infinity Health DPC, we are dedicated to providing personalized, patient-centered care that focuses on your long-term health and well-being. Our Direct Primary Care model allows you to have direct access to your physician without the barriers of insurance companies. Schedule a consultation today to learn how we can help you stay healthy and active for years to come.
Your health journey starts here—let us partner with you to improve your longevity and quality of life!
We often hear or use the term “insulin resistance” throughout regular conversation these days. We will cover her the importance of this concept not only as it relates to sugar control, but other potential negative health effects related more to insulin and not specifically to sugar
Disclaimer:
We realize that each individual is unique. While we give a general overview that applies to most people, it does not constitute medical advice for any particular person. Please consult your physician to obtain specific recommendations for your unique situation.
Where does glucose go?
Glucose gets in the bloodstream through many sources. The chief source we are considering today comes from sugar that is consumed and a meal or a food that then gets absorbed through the intestines into the bloodstream. Our bodies do not like to have a lot of sugar circulating in the bloodstream. We all know that individuals who have elevated blood sugar levels are considered to be either prediabetic or diabetic.
There are many hormones and chemicals in the body that are involved in glucose control. The main chemical in this process is insulin which is created by the pancreas. Insulin levels start to go up in anticipation of food ingestion even before sugar hits the bloodstream.
For this particular topic, the chief effect of insulin is to command the muscles to open up and absorb much of the glucose from the bloodstream. Why would the muscles want this? The muscles like to have a ready energy store already inside the muscle cell in the form of glucose, or more appropriately in the storage form, which is glycogen. This way when the muscle needs instant energy, it is already in place and does not have to be extracted from the bloodstream at that particular moment.
Normally only a small amount of insulin is necessary to signal the receptors of the muscles to uptake glucose.
Diagram showing normal glucose absorption vs. insulin resistance. Normal side has glucose entering cells; resistance side shows blocked glucose entry.
Fat cells
It appears that individuals who have a large amount of adipose tissue, or fat cells, secrete some sort of signal that reduces the muscles willingness to extract glucose from the bloodstream even in the face of insulin being present, otherwise known as Insulin Resistance. The precise mechanism is not understood but it is probably related to reduction of the number of insulin receptors on the muscle. Production of these receptors is controlled and done within the muscle cell itself.
An important aspect of the effects of insulin is that insulin also stimulates the fat cells to store excess glucose as fat. This could be a mechanism whereby individuals who have obesity have a difficult time losing fat weight
Increased insulin levels to the rescue
It makes logical sense that if the muscles are not listening to the insulin, in other words have resistance to insulin, that our pancreas can compensate by increasing the insulin level in order to issue a stronger command to the muscle to obey and absorb glucose. In many instances, this does work and higher insulin levels can bring down the blood glucose by having it shuttled into the muscle cell. So now the blood glucose is back down to a normal level. Problem solved?
Potential negative effects of increased insulin levels
At face value it would seem that ever increasing insulin levels are a good response to help bring down her blood sugar levels as the glucose is shuttled into the muscle cell. As mentioned earlier, those increased insulin levels also shuttle glucose into the fat cells for energy to be stored as fat. That effect of increased insulin levels, or hyperinsulinemia, is certainly not a good result as excess fatty tissue has its own associated problems..
Insulin and related compounds are also felt to have a negative effect on the lining of the blood vessels. The inner lining of the blood vessels, or endothelium, is a very active and important portion of our circulatory system. Insulin has the ability to cause changes to that endothelium which is a likely contributor to increased risk of vascular disease, stroke, coronary artery disease, and peripheral vascular disease.
Hyperinsulinemia also stimulates growth of other cells in the body which some experts see as a condition which may increase the risk of the growth of certain cancers.
So hyperinsulinemia is seemingly a beneficial adaptive response to bring down blood glucose levels in the face of insulin resistance. However, this response is associated with a number of other potential negative effects.
Do I have insulin resistance?
Insulin levels can be obtained with a simple blood test. They can be done as a simple fasting morning specimen or they can also be done as part of a glucose tolerance test. A glucose tolerance test simply is where a person consumes a glucose load, typically in the form of a sweetened beverage, and periodically blood tests are drawn, which measure simultaneous glucose and insulin levels to see how the body responds to any particular blood glucose level. Typically such a glucose tolerance test is not necessary
Measuring insulin levels certainly could be wise to be done in individuals who have abnormal blood sugars on routine blood testing, individuals diagnosed with diabetes, folks that are overweight or even folks who have a diet that happens to be very high in carbohydrate intake.
If your insulin level is high compared to what your glucose is, even if her glucose level is normal, then you may have insulin resistance.
Treatment
Clearly the most effective way to counteract insulin resistance is to markedly reduce one’s carbohydrate intake. Protein intake can be very liberal as high levels of protein intake do not have a negative effect on insulin. Keeping carbohydrate intake to less than 70 g a day is probably a good start but can be a challenge for many.
Weight loss is another hallmark treatment. This may also be done with very low carbohydrate intake but other methods such as GLP-1/GIP medications, which are typically used for the treatment of diabetes can also be helpful. In more severe situations we see improvement of insulin resistance in obese individuals who have undergone bariatric surgery to lose weight.
Insulin resistance is a crucial health condition that can have far-reaching effects on not only blood sugar control but also overall health. It is characterized by the body’s inability to respond properly to insulin, leading to higher insulin levels and potentially contributing to weight gain, vascular issues, and even increased cancer risk. Addressing insulin resistance early on is essential, and adopting lifestyle changes such as reducing carbohydrate intake and focusing on weight loss can be effective in reversing or managing the condition. Regular testing, especially for those at risk, is key to identifying insulin resistance before it leads to more severe health issues.
If you suspect you may be at risk for insulin resistance, or if you’re already managing related health conditions like diabetes, we encourage you to take action today. At Infinity Health DPC, we provide personalized care and treatment plans tailored to your specific health needs. Schedule a consultation with us to discuss your concerns, get tested, and begin managing insulin resistance with expert guidance. Take control of your health—contact us at Infinity Health DPC today to start your journey toward better health!
Article sources:
American Diabetes Association. “Insulin Resistance and Prediabetes.” Diabetes.org, 2024.
Mayo Clinic. “Insulin Resistance: Symptoms and Causes.” Mayo Clinic, 2023.
National Institute of Diabetes and Digestive and Kidney Diseases. “Insulin Resistance & Prediabetes.” NIDDK.nih.gov, 2024.
Vitamin D is a crucial nutrient that plays a significant role in maintaining overall health. Deficiency in vitamin D can lead to various health issues, including weakened bones, increased susceptibility to infections, and impaired immune function. It is essential for calcium absorption, which is vital for bone health. Moreover, emerging research suggests that adequate levels of vitamin D may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Despite its importance, many individuals do not get enough vitamin D due to limited sun exposure, dietary choices, and certain health conditions. Therefore, raising awareness about vitamin D deficiency and its implications is vital for promoting better health practices.
Vitamin D deficiency can lead to several health issues. It is primarily associated with weakened bones, increasing the risk of conditions such as osteoporosis and rickets in children. A lack of vitamin D can also impair immune function, making individuals more susceptible to infections. Furthermore, emerging research indicates that vitamin D deficiency may be linked to an increased risk of chronic diseases, such as cardiovascular disease, diabetes, and certain types of cancer. Psychological effects, including depression and mood disorders, have also been observed in those with low vitamin D levels.
Foods rich in vitamin D include fatty fish such as salmon, mackerel, and sardines. Other sources are fortified dairy products like milk and yogurt, as well as fortified cereals and orange juice. Egg yolks also contain some vitamin D, although in smaller amounts. Additionally, mushrooms exposed to UV light can provide a plant-based source of vitamin D. Incorporating these foods into your diet can help improve your vitamin D levels and support overall health.
Vitamin D supplementation can be an effective way to increase vitamin D levels in individuals who are deficient or at risk of deficiency. Supplements are available in various forms, including vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol), with the latter being more effective at raising and maintaining vitamin D levels in the body. It’s important to consult with a healthcare provider to determine the appropriate dosage, as excessive intake can lead to toxicity. Regular monitoring of vitamin D levels may also be recommended, especially for those on long-term supplementation.
Vitamin D deficiency can present with a variety of indicators, including:
Fatigue and Weakness: Low vitamin D levels can lead to feelings of tiredness or general weakness, even with adequate rest.
Bone Pain and Tenderness: Deficiency may cause aching or soreness in bones, particularly in the lower back, legs, or hips, as vitamin D is essential for bone health.
Muscle Weakness or Cramps: Insufficient vitamin D can result in muscle weakness, difficulty climbing stairs, or general muscle aches.
Frequent Infections or Illness: Vitamin D plays a crucial role in immune function, so a deficiency may lead to an increased susceptibility to infections, such as colds or flu.
Depression and Mood Changes: Low levels of vitamin D have been linked to symptoms of depression, mood swings, and irritability.
Hair Loss: Vitamin D deficiency may contribute to hair thinning or hair loss, particularly in conditions like alopecia areata.
Slow Wound Healing: Individuals with low vitamin D levels may experience delayed wound healing after injury or surgery due to its role in immune function and tissue repair.
Bone Deformities or Softening: In severe cases, vitamin D deficiency can lead to conditions like rickets in children or osteomalacia (softening of bones) in adults, leading to bone deformities or increased fracture risk.
If you experience any of these symptoms after improving your diet with fatty fish, fortified dairy products or a vitamin D supplement, it’s important to consult a healthcare provider to assess your vitamin D levels and determine the best course of action.
A doctor can detect vitamin D deficiency through the following methods:
Blood Test (25-hydroxyvitamin D test): This is the most common and reliable method to measure vitamin D levels in the blood. It measures the concentration of 25-hydroxyvitamin D, the form of vitamin D circulating in the bloodstream. A level below 20 ng/mL is typically considered deficient, while levels between 20-30 ng/mL may be considered insufficient.
Physical Examination: In some cases, a doctor may assess signs of vitamin D deficiency through a physical exam. Symptoms like bone tenderness, muscle weakness, or difficulty walking may indicate a deficiency.
Bone Density Test: If a doctor suspects bone health issues related to low vitamin D levels (such as osteoporosis), they might recommend a bone density scan to evaluate the strength of the bones.
Medical History and Symptoms Review: Doctors will often review a patient’s medical history and symptoms, such as fatigue, frequent infections, bone pain, or muscle weakness, which could indicate vitamin D deficiency.
Risk Factor Assessment: The doctor may ask about lifestyle factors that increase the risk of vitamin D deficiency, such as limited sun exposure, a diet low in vitamin D, obesity, certain medical conditions, or medications that affect vitamin D metabolism.
At Infinity Health DPC, we’re dedicated to helping you achieve optimal health with personalized care tailored to your unique needs. Whether you’re managing a chronic condition, seeking a routine physical, or exploring preventative health options, our direct primary care approach ensures you get the attention and support you deserve.
Ready to take control of your health? Contact Infinity Health today to schedule a consultation and experience healthcare that puts you first. Your well-being is our priority!
In the ever-evolving medical technology landscape, early cancer detection remains one of the most critical challenges. One promising development is the Galleri blood test, which aims to revolutionize cancer screening by detecting multiple types of cancer through a single blood draw. While this article is not sponsored and does not serve as an endorsement, it seeks to thoroughly understand Galleri, its effectiveness, and the types of cancer it screens for.
What is Galleri?
Galleri claims to be a multi-cancer early detection (MCED) test. It was developed by GRAIL, a healthcare company focused on pioneering technology to detect cancer early. The test analyzes the methylation patterns of DNA in a blood sample to identify abnormal changes associated with cancer. This approach is based on the premise that cancer cells shed DNA into the bloodstream, which can be detected long before symptoms appear.
How Does Galleri Work?
Galleri uses next-generation sequencing and machine learning to analyze DNA fragments in the blood. The test looks explicitly for methylation patterns, which are chemical modifications to DNA that regulate gene expression. Abnormal methylation patterns can indicate the presence of cancer and, in many cases, provide information about the tissue of origin.
Effectiveness of Galleri
The effectiveness of Galleri has been the subject of various studies, including the Circulating Cell-free Genome Atlas (CCGA) study, which is one of the most extensive clinical genomics studies ever conducted. Results from this study have shown that Galleri can detect over 50 types of cancer with a high degree of accuracy. The sensitivity of the test varies depending on the type of cancer and its stage. Still, Galleri has demonstrated promising results in detecting cancers that are typically hard to diagnose early.
According to a study published in the Annals of Oncology in June 2021, Galleri showed a specificity of 99.5%, meaning the test has a low false-positive rate. The study also reported that the test could detect cancer signals across more than 50 types of cancer with a sensitivity of 67.3% for stages I-III and 76.3% for stage IV cancers.
Types of Cancer Detected by Galleri
Galleri is designed to detect a broad range of cancers, including those often challenging to diagnose early through traditional screening methods. According to the GRAIL website, here is a list of the 50 types of cancer that Galleri claims it can screen for:
Adrenal Cortical Carcinoma
Ampulla of Vater Carcinoma
Anus Carcinoma
Appendix Carcinoma
Bile Duct Carcinoma
Bladder Carcinoma
Bone Sarcoma
Breast Carcinoma
Cervix Uteri Carcinoma
Colon and Rectum Carcinoma
Corpus Uteri Carcinoma
Esophagus Carcinoma
Gallbladder Carcinoma
Gastric Carcinoma
Gastrointestinal Stromal Tumor
Gestational Trophoblastic Neoplasms
Head and Neck Carcinoma
Heart Sarcoma
Intrahepatic Bile Duct Carcinoma
Kidney Carcinoma
Larynx Carcinoma
Leukemia
Liver Carcinoma
Lung Carcinoma
Melanoma
Mesothelioma
Myeloma
Nasal Cavity and Paranasal Sinus Carcinoma
Nasopharynx Carcinoma
Nervous System Carcinoma
Neuroendocrine Tumors
Non-Hodgkin Lymphoma
Oral Cavity Carcinoma
Ovary Carcinoma
Pancreas Carcinoma
Penis Carcinoma
Peritoneum Carcinoma
Plasma Cell Neoplasms
Pleura Carcinoma
Prostate Carcinoma
Retina Carcinoma
Retroperitoneum Carcinoma
Small Intestine Carcinoma
Soft Tissue Sarcoma
Testis Carcinoma
Thymus Carcinoma
Thyroid Carcinoma
Urinary Tract Carcinoma
Uterus Carcinoma
Vulva Carcinoma
Potential Benefits and Considerations
The potential benefits of Galleri are significant. Early detection of cancer can dramatically improve treatment outcomes and survival rates. By identifying cancers that currently lack effective screening methods, Galleri has the potential to fill critical gaps in cancer care.
However, it is essential to approach new medical technologies with careful consideration. The Galleri test is not yet a replacement for standard cancer screenings, such as mammograms, colonoscopies, and Pap smears, which remain vital tools in early cancer detection. Additionally, the cost of the Galleri test and insurance coverage are factors that patients and healthcare providers need to consider.
Cost and Payment Options
While promising, the Galleri test comes with an out-of-pocket cost of $949. Currently, a limited number of health insurance plans cover the test, making it an out-of-pocket expense for many patients. However, GRAIL offers a flexible payment plan to assist those on limited budgets. This plan allows for 0% interest payments for up to 12 months, making it more accessible to a broader range of patients. To learn more about enrolling in the flexible payment plan, patients can call GRAIL Customer Service at 833-694-2553 or visit www.galleri.com for more information.
Conclusion
This is neither a sponsorship or an endorsement, however, Galleri represents a promising advancement in cancer detection, offering the possibility of identifying multiple cancers through a single blood test. While the early data on its effectiveness is encouraging, further research and real-world application will be necessary to carefully understand its impact and integration into routine medicine.
As with any medical decision, patients must discuss with their healthcare providers to determine the best screening and diagnostic strategies for their individual needs.
cancer early. The test analyzes the methylation patterns of DNA in a blood sample to identify abnormal changes associated with cancer. This approach is based on the premise that cancer cells shed DNA into the bloodstream, which can be detected long before symptoms appear.