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Want to Live Longer? Here Is How Caloric Restriction Can Help You Achieve a Long, Healthy Life

AHA Publisher — Tue, 24 Aug 2021 07:22:42 +0000

Stephanie Woods via NaturalHealth365 – Calorie restriction for weight loss is nothing new. Experts and healthcare professionals have been recommending it for decades to help those who want to drop a few pounds. In fact, several studies have recently found that restricting calories can also improve your health and even prolong your life. What’s So Wrong With the American Diet? The American diet is inundated with processed foods that are barely recognizable as food, loaded with glyphosate, sodium, sugar, and chock full of preservatives. Combine this with the extreme excess that is not just accepted but promoted and encouraged in modern society. It’s easy to see why type 2 diabetes, cancer, obesity, and neurodegenerative disorders are so prevalent and rapidly growing each year. This unhealthy diet is responsible for chronic health conditions and the breakdown of the body. Organs are impacted, so they don’t function as they should, which causes fatty liver, disorders of the gallbladder, and blockages in arteries leading to the heart. The digestive system begins to malfunction with conditions like acid reflux and IBS. Even the chemical makeup is altered, which leads to anxiety and depression. What Is a Healthy Caloric Restriction? Caloric restriction is simply a different way of looking at eating. While most people think it is just limiting the calories they eat each day, it is actually a little more than that. There is a two-prong approach to caloric restriction: Limiting or restricting how many calories you consume each day Get enough nutrients to avoid malnutrition This means making every bite count and taking a good multivitamin every day, as well as staying well-hydrated. So How Does Restricting Calories Extend Life? Certain cellular changes occur within the body when a person follows a caloric restriction diet. Scientists have identified five benefits: Increase sirtuin function – These proteins regulate cellular health. They also help protect cellular components when the body is under stress. Increase AMPK activity – This enzyme helps to regulate metabolism, which helps with weight loss and all over bodily function. Reduce mTOR activity – This protein is linked to chronic disease and aging, so reducing its activity can help stave off many harmful conditions. Block cellular senescence – It helps prevent cells from aging, which prevents older cells from no longer functioning as they should. Encourage autophagy – This means to compel cells to remove damaged, older components inside and replace them with healthy, new ones. Each of these actions helps protect the body against the effects of aging, accelerated aging, and chronic disease. Here Is How to Follow a Caloric Restriction Plan A calorie restriction diet is not easy for most people, and it can be unpleasant. The good news is, as your body adjusts to the new way of eating – and receives more nutrients – your hunger will actually subside and return to normal. In addition, your ghrelin and leptin levels will stabilize, giving you a better handle on your hunger and returning it to a healthier cycle. These tips will help you succeed at following a caloric restriction plan: Talk to your doctor. An integrative physician – with nutrition experience – can help you determine how many calories you should consume and how you should balance carbohydrates, fiber, fat, and protein. Keep a food diary. There are many great apps you can use, such as MyFitnessPal, which calculates your calories, fat, carbs, protein, and other nutrients and helps you with important information about the food you eat. It can also be used on your computer as well as the app. Stay hydrated. Even low-level dehydration can cause you to feel run down and sick. It can also impair how your body functions, particularly when processing the foods you eat. Stick to whole foods. Avoid processed foods and stick to whole, natural foods like organic fruits and vegetables, 100% grass-fed beef and wild-caught fish. And, don’t forget the nutritional value of organic sprouts, nuts, seeds, herbs and spices. Consume only high quality, nutritional supplements. For many people, correcting nutritional deficiencies can make a world of a difference, especially as it relates to vitamins B, C and D. Plus, let’s not forget the importance of getting enough zinc, selenium and magnesium. Eat enough fiber. Fiber is important for keeping your heart and body healthy. It also keeps you from getting constipated. Just remember, you’ll need both soluble and insoluble fiber. Sleep well. Your health is greatly affected by your sleep habits. Most people would feel better by getting 6 – 8 hours of quality sleep – every night – for optimal body and brain performance. Make sure your bedroom is dark; avoid using electronic devices about 1-2 hours before bedtime and, if needed, do some kind of activity to help you to “wind down” like, a warm bath or deep breathing exercises. What’s the bottom line? A caloric restrictive diet can help you prevent or reverse chronic health conditions, help you lose weight, reduce the signs of aging, and help you feel better. It is well worth the effort, and you are going to love the benefits. Sources for this article include: LifeExtension.com NIH.gov NIH.gov MyFitnessPal.com To read the original article click here.

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People With a Higher Omega-3 Index Lived Longer Than Others, Study Shows

AHA Publisher — Mon, 26 Apr 2021 07:00:02 +0000

Fatty Acid Research Institute (FARI) via News-Medical Net – A new research paper examining the relationship between the Omega-3 Index and risk for death from any and all causes has been published in Nature Communications. It showed that those people with higher omega-3 EPA and DHA blood levels (i.e., Omega-3 Index) lived longer than those with lower levels. In other words, those people who died with relatively low omega-3 levels died prematurely, i.e., all else being equal, they might have lived longer had their levels been higher. Numerous studies have investigated the link between omega-3s and diseases affecting the heart, brain, eyes and joints, but few studies have examined their possible effects on lifespan. In Japan, omega-3 intakes and blood levels are higher than most other countries in the world AND they happen to live longer than most. Coincidence? Possibly, or maybe a high Omega-3 Index is part of the explanation. Studies reporting estimated dietary fish or omega-3 intake have reported benefits on risk for death from all causes, but “diet record” studies carry little weight because of the imprecision in getting at true EPA and DHA intakes. Studies using biomarkers – i.e., blood levels – of omega-3 are much more believable because the “exposure” variable is objective. This new paper is from the FORCE – Fatty Acids & Outcomes Research – Consortium. FORCE is comprised of researchers around the world that have gathered data on blood fatty acid levels in large groups of study subjects (or cohorts) and have followed those individuals over many years to determine what diseases they develop. These data are then pooled to get a clearer picture of these relationships than a single cohort can provide. The current study focused on omega-3 levels and the risk for death during the follow-up period, and it is the largest study yet to do so. Specifically, this report is a prospective analysis of pooled data from 17 separate cohorts from around the world, including 42,466 people followed for 16 years on average during which time 15,720 people died. When FORCE researchers examined the risk for death from any cause, the people who had the highest EPA+DHA levels (i.e., at the 90th percentile) had a statistically significant, 13% lower risk for death than people with EPA+DHA levels in the 10th percentile. When they looked at three major causes of death – cardiovascular disease, cancer and all other causes combined – they found statistically significant risk reductions (again comparing the 90th vs 10th percentile) of 15%, 11%, and 13%, respectively. The range between the 10th and 90th percentile for EPA+DHA was (in terms of red blood cell membrane omega-3 levels, i.e., the Omega-3 Index) about 3.5% to 7.6%. From other research, an optimal Omega-3 Index is 8% or higher. In the new paper, the authors noted that these findings suggest that omega-3 fatty acids may beneficially affect overall health and thus slow the aging process, and that they are not just good for heart disease. “Since all of these analyses were statistically adjusted for multiple personal and medical factors (i.e., age, sex, weight, smoking, diabetes, blood pressure, etc., plus blood omega-6 fatty acid levels), we believe that these are the strongest data published to date supporting the view that over the long-term, having higher blood omega-3 levels can help maintain better overall health.” (Dr. Bill Harris, Founder of the Fatty Acid Research Institute (FARI), and Lead Author) Dr. Harris co-developed the Omega-3 Index 17 years ago as an objective measure of the body’s omega-3 status. Measuring omega-3s in red blood cell membranes offers an accurate picture of one’s overall omega-3 intake during the last four to six months. To date, the Omega-3 Index has been featured in more than 200 research studies. “This comprehensive look at observational studies of circulating omega-3 fatty acids indicates that the long chain omega-3s EPA, DPA, and DHA, usually obtained from seafood, are strongly associated with all-cause mortality, while levels of the plant omega-3 alpha-linolenic acid (ALA) are less so,” said Tom Brenna, PhD, Professor of Pediatrics, Human Nutrition, and Chemistry, Dell Medical School of the University of Texas at Austin. To read the original article click here.

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Study Shows Optimistic People Sleep Better and Live Longer

AHA Publisher — Mon, 13 Jul 2020 07:00:25 +0000

Medical University of Vienna via News-Medical Net – Optimists live longer than pessimists and have a lower risk of chronic disease – this has been scientifically validated on multiple occasions. A reason for optimists having longer and healthier lives could be that they sleep better: this is the central finding of a recent study led by Jakob Weitzer and Eva Schernhammer from the Medical University of Vienna’s Division of Epidemiology, which has now been published in the “Journal of Sleep Research”. The two sleep researchers Stefan Seidel and Gerhard Klösch (Department of Neurology, Medical University of Vienna) were also involved in this study. By analysing the data of a 2017 online survey about general sleep characteristics and other factors such as people’s work situation and behaviours prior to going to bed, in which 1,004 Austrians participated, the MedUni Vienna epidemiologists found that the probability of suffering from sleep disorders and/or insomnia was around 70% lower among optimistic participants than it was among those who tended towards pessimism. “Other studies have shown that optimists take more exercise, smoke less and eat a healthier diet. On top of that, they have better strategies for coping with problems and experience less stress in challenging situations. All these factors could contribute to better quality sleep,” Jakob Weitzer, Study Lead Author, Department of Epidemiology, Center for Public Health, Medical University of Vienna “Training” Optimism The study authors point out that optimism can be cultivated by means of various exercises. One of these exercises is the so-called “Best Possible Self” method. Says Weitzer: “This involves trying to imagine an ideal and writing down how one’s best possible life could look in the future.” “After several weeks of regular practice, it can help to increase an individual’s level of optimism.” This is not so much about achieving this “ideal” but more about reflecting on it generally to help set realistic goals for an optimistic future. However, it is not yet certain whether the increase in optimism achieved in these exercises can promote better sleep and better health, Weitzer emphasises. Should this prove to be the case (and this would have to be investigated in further studies), “optimism training” might reduce the prevalence of sleep disorders and other health problems in the population. To read the original article click here.

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Critical Life Lessons from the World’s Healthiest and Longest Living Communities + Tips on How to Exercise, Eat, and Manage Your Mind to Boost Your Immune System and Live a Long and Healthy Life with Dan Buettner

AHA Publisher — Thu, 04 Jun 2020 07:00:33 +0000

Dr. Caroline Leaf – Life expectancy and living well seems to be on everyone’s minds these days, especially with the current pandemic, but did you know that around 85% of our longevity is based on our lifestyle choices and environment? In this week’s blog and podcast, I spoke with NYT Bestselling author, explorer, National Geographic Fellow, award-winning journalist and producer Dan Buettner about the world’s healthiest and longest living communities (known as the blue zones), the power of purpose, how healthy eating is affordable and how you too can live to be a 100! As I have said many times before, our mental and physical health are intricately connected. By putting ourselves in an environment that encourages us to live well, we can improve our overall quality of life and longevity. This does not mean that we spend every moment of our day trying to deliberately change our behavior. The blue zones are not about behavior modification; they are about living each day to the fullest. Health ensues when we live our lives well—longevity is based on our environment and how it encourages us to live better, making the healthiest decisions the easiest decisions. Take food, for instance. Say you want to eat better, but around 90% of the 220 food decisions you make a day are unconscious. It is almost impossible to pay attention to all these choices for 14 hours, but if you make changes to your environment, then eating well becomes a lot easier! Rather than trying to remember to do everything, it is better to find people and places that have the healthy eating qualities you want to develop. The blue zones are all about creating environments that make the healthiest choices the easiest choices. You can do this by focusing on several common denominators of longevity, which Dan describes in detail in his book The Blue Zones: Exercise: As I spoke about in a recent blog and podcast (episode #139), movement essential when it comes to our mental and physical health. In the blue zones, people move on average every 20 minutes; they are constantly walking, gardening, getting out, and doing things by hand. They live and work in walkable communities, making movement and exercise an unconscious part of their every day. This way of life is a lot easier than forcing yourself to go to gym every day, so think of ways you can incorporate movement into your day, whether that means dancing from room to room in your house, walking to the local grocery store or taking public transportation. Eating a peasant diet: People in the blue zones have a predominately plant-based diet, with lots of fresh fruits and veggies, nuts, tubers, beans, and whole grains. This diet is actually affordable; healthy eating doesn’t have to be expensive! Yes, it does take more time to cook these foods at home, but doing so can add 8 years to your life expectancy, which adds 2 extra days every day to your life, so you really don’t have time not to cook real, whole foods! Purpose: As Dan notes, purpose is a blockbuster drug. In the blue zones, purpose has two main aspects: passion and This sense of purpose doesn’t stop when people age; there is no such thing as retirement, and both the wisdom of older generations and the vitality of the young are celebrated. There is an overarching expectation that your purpose is helping the community, adding to the knowledge base, keeping people of all ages engaged and helping the survivability of younger generations. Community: Loneliness damages our mental and physical health, as I discussed in detail in a recent blog. In fact, according to research, loneliness can reduce our life expectancy by around 8 years! In the blue zones, there is no time to be lonely: community infuses every aspect of people’s lives, from family gatherings, to intimate friendship circles and spiritual celebrations. They are always bumping into people they know! Downshifting: In the modern world, we are always on the go. We have “hurry sickness”, which constantly keeps us stuck in a flight/fight stress response, resulting in an inflammatory response in the brain and body that impacts our overall health and longevity. In the blue zones, on the other hand, sacred daily rituals are incredibly important, forcing people to slow down and embrace the unhurried side of life, such as ancestor veneration for a few minutes a day, naps, prayers, and social time/happy hour with family and friends. In the blue zones, they don’t let stress run their life, so find ways you can downshift every day and watch your stress decrease and your health improve. It is important to remember that there is no one thing that will make you live longer. Longevity is based on how you live your life every single day. It is about a mutually supportive environment that helps you do the right things for long enough. This is both a gift and responsibility: we all need to think of ways we can make the healthiest choice the easiest choice for us and the people in our community! To read the original article click here. For more articles from Dr. Leaf click here.

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