Chronic disease, obesity, and stress are on the rise across America, with experts warning that some of the nation's healthiest habits from earlier centuries have fallen by the wayside. Walking, eating seasonal foods, and spending more time outdoors were once staples of American life, but are now in short supply.
Dr. Marc Siegel, a senior medical analyst, believes that America needs to "get back to its roots healthwise." One of the most significant factors contributing to the decline of healthy habits is the shift from urban to suburban living. As people moved further out of city centers, they spent more time in cars and less time walking to work, says Dr. Kenneth J. Perry, a physician based in South Carolina.
A study published in the American Journal of Preventative Medicine found a direct link between prolonged commuting times and increased body mass index (BMI), waist circumference, and metabolic health. The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity per week, which would include brisk walking.
Unfortunately, only about one in four U.S. adults meet the recommended guidelines for both aerobic and muscle-strengthening activity, according to the CDC. Dr. Siegel emphasizes the importance of walking and breathing fresh air, noting that Americans are a country of "wide open spaces and beautiful vistas."
Exposure to morning light has been shown to support circadian health and better sleep, with sunlight being the body's primary natural source of vitamin D. Dr. Perry notes that early sunlight can help regulate the circadian rhythm, leading to better weight management and blood pressure control.
Surveys show that nearly half of U.S. adults spend less than five hours per week in nature, despite the known benefits of time outdoors. A landmark study of nearly 20,000 adults found that people who got at least 120 minutes per week in nature were significantly more likely to be in good health than those who spent no time outside.
Research has also shown that combining exercise with time outdoors is more beneficial than just exercise or nature exposure alone, with improvements seen in mental health and chronic disease risk. Observational studies have found that people with very late bedtimes often have higher risks of heart disease, metabolic disorders, and mortality.
The National Sleep Foundation recommends seven to nine hours of sleep for adults aged 18-64 and seven to eight hours for adults 65 and up. Americans now get more than half of their daily calories from ultraprocessed foods, according to NIH-supported research.
Dr. Perry emphasizes the importance of embracing more whole foods, saying that "local, minimally processed foods are going to be much better for the overall health of society." Dr. Siegel echoes this sentiment, advocating for eating more at home and supporting local farmers.
Gardening and growing food has also been linked to improved mental well-being, increased physical activity, reduced social isolation, and better overall health outcomes. A study found that older adults who performed more light and heavy housework had better physical performance, including faster chair-rise times and improved balance.
Encouraging older adults to perform more household activities could help ensure that they meet physical activity recommendations, particularly for those who don’t participate in regular exercise routines. Dr. Perry notes that performing more household tasks can help individuals maintain strength and mobility, especially for elderly individuals.
Records show that communal meals were once a routine part of American life, rather than just happening on special occasions. Dr. Perry believes that eating a meal with a group of people is a "deeply powerful human event that can help improve lives."
He also advocates for going back to "sharing kindness and goodwill with each other at community meals that are non-political." Dr. Siegel adds that Americans need to take pride in repairing their own houses the way they always have.
Interrmittent fasting has been shown to contribute to decreased obesity, better glucose management, and overall improved health, Dr. Perry confirms. This type of eating pattern mimics the pattern of our ancestors, which is directly connected with our innate metabolism, he notes.
