And yet the traditional advice for exercise, proper weight, proper diet, and not bad habits, are now documented with percentages, since according to recent studies, all of this can protect us from 80% of all diseases, especially cardiovascular diseases. The interesting remark was made by doctor of Physical Medicine and Rehabilitation, scientific manager of the Lifestyle Clinic at the Euroclinic of Athens and academic fellow at the B Pre-Educational Pathology Clinic of the Attica Hospital, Kalliopi Kalaitzi, at the 39th Congress of Clinical Cardiology, organized by the Hellenic Cardiology Foundation, in collaboration with the First Cardiology Clinic of the University of Athens, in a central hotel in Athens (May 9-11). Mrs. Kalaitzi, speaking to the FM Agency, gleaned important data that she quoted in her speech, which was entitled “Lifestyle Medicine meets Cardiology”.

Correct weight, correct diet, exercise and not bad habits reduce the chances of chronic diseases by 78%

According to the EPIC study, Ms. Kalaitzi said, if someone has a body mass index below 30, if they have never smoked, if they do 3.5 hours a week of physical activity and if they eat in the context of the Mediterranean diet (with a high consumption fruits and vegetables, wholemeal bread and only small amounts of red meat)

  • is 78% less likely to develop any chronic disease and specifically,
  • 93% less chance of Type B Diabetes,
  • 81% less chance of myocardial infarction,
  • 50% less chance of stroke and
  • 36% less chance of cancer.

Lifestyle can protect us from heart disease, even if we have a high genetic risk, Ms. Kalaitzi said at another point in her interview. To add further, that “in modern medicine we know, for example, that a second heart attack can be prevented through lifestyle changes, especially if someone quits smoking, follows a healthy diet and especially the Mediterranean diet. And here, we Greeks are very lucky to have all these nice things, which are contained in the Mediterranean diet, or in the event that hypertension coexists, then a model of reduced salt consumption must be followed, what is called the DASH DIET, moderate alcohol consumption and generally reducing alcohol if someone previously drank heavily. Regarding the Mediterranean diet, Ms. Kalaitzi clarifies that the latest studies do not only mention food, but lifestyle. “In most studies it seems that it is not a specific food that gives the cardioprotective effect of the Mediterranean diet, but it is this whole culture that accompanies it. In the new pyramid of the Mediterranean diet it has a table around which people eat. That is, in the Mediterranean culture, food is part of our joy, and it is not our joy, as we see in other cultures.”

Sleeping less than six and more than nine hours is dangerous for cardiovascular health

A neglected part of our lives, but which is related to cardiovascular diseases, is sleep, emphasizes the Physical Medicine and Rehabilitation doctor, pointing out that in the modern lifestyle we do not give due importance to sleep. “It seems that successful people promote the fact that they don’t sleep much, that they wake up at, say, five in the morning, and that’s wrong, according to the studies. A study analyzing 461,000 people by the UK Biobank found that people who slept less than six hours, independent of all other risk factors, had a 20% greater chance of cardiovascular disease. Likewise, those who sleep more than 9 hours have a 34% greater chance of cardiovascular disease.” According to Mrs. Kalaitzi, when someone does not sleep well, in addition to being at risk of cardiovascular disease, they are more prone to infections and neurodegenerative diseases and should in any case discuss this with their doctor.

Exercise reverses the progression of atherosclerosis

Regarding physical activity, the scientific manager of the Lifestyle Clinic at the Athens Euroclinic points out that the Central Health Council has already issued guidelines for therapeutic exercise for patients with cardiovascular disease. “Indeed, in them, it is emphasized that cardiovascular rehabilitation can be applied even from the initial hospitalization phase, as this reduces morbidity and mortality in people suffering from heart diseases. It also stabilizes, slows or even reverses the progression of atherosclerosis.”

The Six Pillars of Lifestyle Medicine

According to Mrs. Kalaitzis, there are six main pillars of Lifestyle Medicine that guide the patient to a healthier lifestyle, based on which a personalized new life plan is designed with the support of his doctor and the rest of the team and answers the following questions:

1. What is the right exercise for my condition? How do I stay motivated to exercise?

2. How can food and cooking be part of therapy?

3. What is the role of stress in health and disease?

4. When should I worry about my sleep? Tips for sleep hygiene.

5. How can Supportive relationships and group membership improve my quality of life and health?

6. Smoking, alcohol, screens and other addictions (consumerism, food, etc.). How can I reduce the harm from these habits? What can help me stop them for good?

“Since the program is designed for the patient/interested person to improve his health, he slowly integrates the new habits into his daily life and becomes the best version of himself, even after the diagnosis of a cardiac problem”, concludes the Physical Medicine and Rehabilitation doctor, Kalliopi Kalaitzis.