How to Live Longer and Healthier with Chronic Illness

By Barby Ingle, PNN Columnist

Have you ever wondered what living with chronic illness or a rare disease does to your lifespan? I have.

My primary care doctor recently conducted a seminar about living longer and healthier. He gave the attendees a great resource: a “health span” guide that outlines five ways to enhance your day-to-day life and live longer. The guide got me thinking. As a person with rare diseases and chronic pain, can they help me achieve my goal of living to 100 years old? 

Step 1 of the guide is to eat a Mediterranean-style diet. Studies show that people who eat a diet rich in fruits, vegetables, fish, whole grains, nuts and legumes live longer and have fewer instances of type 2 diabetes, obesity, heart disease and cancer.

I believe in individualized care for my health. As I have talked about in the past, I did microbiome testing to assess my gut health, using an at-home test made by a company called Viome. The results I received revealed that many of the fruits, veggies and nuts that I loved were not suitable for me because of my genetics. My DNA would rather have me eat a rack of lamb than a tomato!

I think getting that kind of detailed, personalized health information is better than following a one-size-fits-all diet.

Step 2 of the health span guide is to exercise often. It states that people who exercise between 2.6 and 4.5 hours per week have a 40% lower risk of dying. 

I have found that exercise means different things to different people. When I was younger, I was an athlete. Today, I cannot imagine doing a simple jumping jack. Nevertheless, moving as best we can each day, without going into a pain flare, sounds reasonable. That is what I strive to achieve.

I try to do what I can physically and not get too down on myself for the fatigue, pain and times when my body is dystonic. I hope that will be enough “exercise” to reduce the risk of other chronic illnesses, such as diabetes or dementia. I know people who have diabetes who were able to exercise, change their eating habits, and live longer. But my father, ten years after being diagnosed, still passed away early. 

Step 3 of the guide is to manage your stress and mental health. Those of us with rare and chronic conditions often have increased anxiety. Who wouldn’t be depressed learning how to live with a new normal? Chronic stress reduces life span and ages us faster from the chemicals and bodily changes that occur.

Step 4 of the guide is to make good sleep a habit, which is not easy when you have chronic pain. But a night with 7 or 8 hours of restful sleep can help reduce pain levels and lead to a better, more productive tomorrow.

When our sleep is disturbed long-term, it can affect our mood, organ function and contribute to an early death. I remember back in 2009, before I began infusion therapy, I tried many recommendations for better sleep, such as a warm drink before bedtime, having a set time to go to bed and wake up, and cutting out caffeine. After the infusions, when my pain was better managed, I realized just how bad my sleeping was and how much I needed 8 hours of sleep. Here are some tips for better sleep from the CDC.  

Step 5 of the guide is to build strong social circles. Having at least six different social connections each month has been associated with better health. I have found that people who are not chronically ill have difficulty understanding why we don't get better. They make comments like, "Are you still sick?" and "You’re still not feeling better yet?”

It is sad that it is harder for us to make and keep friends who are healthy and happy. A network of friends is essential for many reasons. This New York Times article on “How to Be a Better Friend” has some tips on how to improve our connections with others. 

I want to live longer and healthier, and to work towards it with good connections, preventative care and palliative care. We live in a great time when medical care and genetic testing are advancing, helping us live healthier. Being in the best shape possible to live past our potential expiration dates will help us enjoy our limited time here on earth. It all goes back to being the best you, so that you can fulfill your earthly purpose while participating in society. 

Living longer comes from individualized care and making the most of each aspect of your life. Changing how you live, respond, and act today can make your life longer and more meaningful.

Barby Ingle is a reality TV personality living with multiple rare and chronic diseases. She is a chronic pain educator, patient advocate, motivational speaker, and best-selling author on pain topics. Barby has received over 25 awards for her advocacy efforts. You can follow her at www.barbyingle.com 

Mediterranean Diet May Reduce Pain Caused by Obesity

By Pat Anson, Editor

Eating a Mediterranean diet rich in anti-inflammatory foods could decrease the chances an overweight person will develop chronic pain, according to a small study at The Ohio State University.

“We found that a healthy diet explained the link between weight and pain and specifically that seafood and plant proteins such as peas and nuts and beans were key,” said Charles Emery, a professor of psychology at Ohio State’s Institute for Behavioral Medicine Research.

“It appears to be telling us that it’s not just the quantity of the food you eat that plays a role in pain for heavier individuals, but the quality of food as well.”

Emery and his colleagues developed a model to help determine which foods in a Mediterranean diet play a role in the likelihood a person’s weight would contribute to pain.

They found a clear pattern: eating more fish and plant-based proteins such as nuts and beans was linked with less pain, regardless of body weight.

The study, published in the journal Pain, also upheld previous research showing that people who are overweight or obese are more likely to experience pain.

“Obesity and pain are significant public health problems. This was an attempt to take a very detailed snapshot of how they might be related,” Emery said. “We were interested in the possibility of an inflammatory mechanism explaining the connection because we know there’s a high degree of inflammation associated with obesity and with pain.”

Emery’s research team asked 98 men and women between the ages of 20 and 78 detailed questions about their diet and pain levels while visiting them in their homes. They also measured their body mass index, waist circumference and body fat percentage.

Participants who consumed more anti-inflammatory proteins had lower pain levels.

“For people with obesity, it’s kind of like a cloud hanging over them because they experience high levels of pain and inflammation,” Emery said.

Potential weaknesses of the study include the lack of blood samples that would allow the researchers to look at inflammatory markers. Participants were also only asked about their pain  during the previous month, which does not account for chronic pain of a longer duration.

Emery said his next step is to examine body fat and pain using biomarkers associated with inflammation.

“I’m interested in how our work can contribute to effective treatments for overweight and obese individuals,” he said.

A previous study at Ohio State found that anti-inflammatory diets can boost bone health, prevent fractures and lower the risk of osteoporosis in women.