longevity Archives - Amazing Health Advances

Do Beliefs About Aging Impact Our Health & Longevity?

AHA Publisher — Wed, 20 Apr 2022 07:00:10 +0000

Dr. Caroline Leaf – In this podcast (episode #373) and blog, I talk to Dr. Becca Levy, an award-winning Yale professor of psychology and global health. We discuss the dangers of ageism, how positive and negative age stereotypes affect the health of older individuals, how to use the mind and brain more effectively as we age, age as a socially fluid construct, what happens to memory and the mind when we get older, and so much more! In her amazing new book Breaking the Age Code: How Your Beliefs About Aging Determine How Long and Well You Live, Dr. Becca examines the question: do beliefs about aging impact our health and longevity? Her research is centered around her time in Japan studying how differently older people are treated in the country, and how it may be connected to their high life expectancy. In Japan, older people are celebrated, while really old people are treated like rock stars—they embrace the aging process. This led to the question, how do our beliefs about aging shape our health and our lives? In her book, Dr. Becca “demonstrates that many health problems formerly considered to be entirely due to the aging process, such as memory loss, hearing decline, and cardiovascular events, are instead influenced by the negative age beliefs that dominate in the US and other ageist countries.” As Dr. Becca notes, ageism is like an evil octopus. It is omnipresent and goes in so many different directions, wrapping its tentacles over so many parts of our lives. In fact, the World Health Organization recently declared that ageism is one of the most widespread forms and socially sanctioned forms of prejudice in our world today, and something we often overlook or do not see. Negative messages and beliefs about aging limit opportunities, affect health, and compound existing prejudices like sexism and racism. In her research, Dr. Becca observed how beliefs about aging expressed at a younger age can impact a person’s survival. People who have more positive beliefs about getting older on average lived 7 1/2 years longer than those with a more negative perception of aging. Since we start developing perceptions about getting older from as young as 3, it is so important to examine how and why these beliefs can impact not only how we treat older people, but also how we age. Because of the mind-brain-body connection, many health outcomes are connected to our beliefs about aging, including our cardiovascular and cognitive wellbeing. One study noted how younger adults who had more negative beliefs about aging increased their risk of a cardiovascular event when they turned 60, while subjects with a more optimistic outlook on aging reduced their risk for cardiovascular issues when they reached the age of 60. Similarly, research has shown how people with more positive beliefs about aging reduce their risk for developing dementias like Alzheimer’s, even if they were born with risky genes. Our memory and brain health can actually get better as we age. The common stereotype that our mind declines as we age doesn’t match the science. There are many different types of memory that are stable and can improve as we age, including our ability to communicate and solve conflicts. Indeed, as we age, our brain connectivity and neurons keeps developing, which adds to our intelligence. A forgetful moment is not just a “senior moment” or something bad; it is a sign that our memory changes over time, which is not in and of itself a bad thing. We need to remember that age can be a socially fluid construct. There is no set way of aging, and the aging process is not just determined by our biology. As Dr. Becca notes, aging is determined by many factors; our genes only contribute around 25% to how we age. The other 75% includes environmental factors and things we can control, including our cultural and individual beliefs about aging that can impact our health and longevity. The great news is that our attitudes towards aging can be changed or improved at any time during our lifespan, which can have a positive effect on our health and lifespan. This is preventative health at its best. As we learn to shift our age beliefs to be more positive and reduce negative culture messages about aging, we can impact the course of our lives. We can become aware of and change the messages we receive and develop concerning aging on both an individual and societal level. In her book, Dr. Becca has some great tools that help us improve our perception of aging, and subsequently, our health. One of most powerful things we all can do is increase our awareness. What are our age beliefs? How do we see aging? What kind of age-related messages are we exposed to? A great way to do this what Dr. Becca calls “age-belief journaling”. For one week, write down every belief that you see or hear about aging (on social media, in conversations, on TV, at work, at school and so on) and write down if you think it is positive or negative. At the end of the week, add up the negatives and positives. What is the ratio? And with the negative portrayals, do you think they had to be so negative? Is there another way aging could have been portrayed? Actively noticing the beliefs about aging we have and are exposed to is the first step to actively changing them in ways that positively impact our health and lifespan. It is also helpful to become knowledgeable about the actual science behind aging. This gives us an arsenal to draw on to discount the negative age beliefs and stereotypes, such as “you can’t teach an old dog new tricks”. The reality is that we actually can—we can improve our cognition and learn new things at ANY age. To read the original article click here.

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THIS Simple Diet Change Can Increase Life Expectancy by Up to 10 Years, Study Suggests

AHA Publisher — Tue, 15 Feb 2022 08:00:18 +0000

Karen Sanders via NaturalHealth365 – We all know that we are what we eat; it’s knowing what to eat that can prove difficult. Your diet is a critical factor in your long-term health, and the overwhelming number of options by which we’re surrounded makes it hard to know how to choose. Around every corner is another diet craze, another food to avoid, another one to add. It’s all pretty dizzying. Luckily, there is a simple solution to greater health and longevity. In fact, this one simple diet change can increase your lifespan by as much to 10 years, a recent study says. So what have you got to lose? Ditching the Western Diet Could Add 10 Years to Your Lifespan Definitions for the Western diet vary. Authors studying microbiota and immune response defined the Western diet as “high dietary intake of saturated fats and sucrose and low intake of fiber.” The last hundred years have drastically increased the amount of processed wheat, sugar, dairy, and meat worldwide. At the same time, fresh fruits and vegetables – especially of an organic nature – are harder to come by. As a result, in some places, food deserts prevail, making it difficult for families to pursue a healthy diet. That doesn’t mean it’s impossible, of course. The first step is a simple substitution that anyone can do, such as: Tea and herbal drinks for soda and fruit juice Apples and bananas (available almost everywhere year-round) for snacks or treats Whole grains for processed ones Red and processed meat for fish or plant-based foods Spices and herbs for processed table salt Not Sure Where to Start? Here Is What to Add to Your Diet Immediately According to the authors of the diet and longevity study, it takes more than simply getting rid of bad foods. The next step is to add in better ones. Many people, for example, do not have a high ratio of nuts and seeds in their diets. Boosting your nut intake increases antioxidants to fight cancer-causing free radicals, ups anti-inflammatory compounds in your body, and adds loads of protein and good fats. Legumes are similarly beneficial, full of protein and collagen as well as antioxidants and fiber. This keeps your digestive tract moving, slows digestion (which leads to fewer cravings), and increases nutrient absorption. Lower Inflammation by Eating Foods Containing THESE Unique Plant Compounds Polyphenols are especially important to longevity. They fight cancer, raise antioxidant levels and reduce inflammation. The good news is, they’re hiding in plain sight. Researchers have identified more than 8,000 phenolic compounds in a wide variety of plants. Found in nuts, legumes, cereal, coffee, and tea, you can accrue more simply by subbing plant-based whole ingredients in traditional Western ones. Making Healthy Food Choices Does Not Have to Be Difficult You don’t necessarily have to get rid of everything you love. We all enjoy a slice of birthday cake now and again, after all. However, it’s important to minimize that “pick your poison” mentality, If you treat everything as for your health vs. for your enjoyment, you will continue to struggle with food choices. Instead of axing the Western diet as a whole, consider instituting rules regarding when you’ll eat those traditionally Western foods and stick to them. Making better choices will take you far in life, quite literally, for years to come. Sources for this article include: ScienceDaily.com NIH.gov ScienceDaily.com To read the original article click here.

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Brain Stimulation Helps Elderly Walk and Talk at Same Time

AHA Publisher — Tue, 19 Oct 2021 07:00:01 +0000

Brian Blum via Israel21c – Walking and talking while chewing gum – it sounds like the start to a bad joke, but for older adults with mobility challenges, it’s no laughing matter. “We know that among older people, difficulties performing another task while walking or standing reflect an existing and/or a potential problem concerning both functions, as well as an increased risk of falling,” notes Prof. Jeffrey Hausdorff of Tel Aviv University’s Sackler Faculty of Medicine. Hausdorff and a team from TAU, the Tel Aviv Sourasky Medical Center and Harvard Medical School have discovered that gentle stimulation of the dorsal lateral prefrontal cortex (the brain area responsible for dividing attention and executive functions) can reduce the negative impact of standing or walking while at the same time completing an additional cognitive task such as talking on the telephone. The study included 57 subjects over the age of 70. Each treatment included noninvasive transcranial direct stimulation, using a very low-intensity electric current, for 20 minutes. There were four groups: sham (no stimulation), stimulation of the cognitive area of the brain, stimulation of a sensory-motor area of the brain, and simultaneous stimulation of motor and cognitive areas. Immediately upon the conclusion of the treatment, the walking and standing sway of each subject were evaluated, with and without requests to perform a cognitive task at the same time. Stimulation of the cognitive area of the brainreduced the negative effects of the cognitive task on walking and standing stability by about 50%. Stimulation of the sensory-motor areaalone did not improve performance. “Dual tasking that involves walking while simultaneously carrying out a cognitive task, like talking on a cellphone or with a companion, occurs frequently throughout the day,” Hausdorff said. “The concurrent performance of two tasks requires the ability to split attention.” The researchers hope that theirmethodology – which is gentle enough to be done at home – will improve seniors’ ability “to perform both tasks simultaneously in a safer manner.” “We foresee the possibility of combining this type of therapy with exercise and other modes of intervention that can help to improve walking, to enhance thinking, and to reduce the risk of falls. There is evidence that combined therapy could prove to be the most effective solution,” Hausdorff explained. The research was funded by a grant from the US-Israel Binational Science Foundation. The results were published in The Annals of Neurology, the peer-reviewed journal of the American Neurological Association. To read the original article click here.

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Quercetin: 8 Proven Benefits of This Antioxidant (#1 Is Incredible)

AHA Publisher — Fri, 10 Sep 2021 07:00:41 +0000

Jillian Levy, CHHC via Dr. Axe – Have you ever wondered what makes a “superfood” super? Or what top superfoods like red wine, green tea, kale and blueberries all have in common? The answer is quercetin, a natural compound tied to what all of us seek: better longevity, heart health, endurance, immunity, and more. Quercetin is considered to be the most widely distributed and extensively studied flavonoid, according to a 2018 review. It’s been shown in dozens of studies to have anti-carcinogenic, anti-inflammatory and antiviral activities. In fact, there isn’t much this powerful antioxidant compound can’t do, especially when combined with the health benefits of bromelain, an anti-inflammatory enzyme. All this explains why many experts recommend consuming food sources that contain quercetin regularly. So what are those foods, and how much should you consume? Let’s explore. What Is Quercetin? Quercetin is a type of flavonoid antioxidant that’s found in plant foods, including leafy greens, tomatoes, berries and broccoli. It’s technically considered a “plant pigment,” which is exactly why it’s found in deeply colored, nutrient-packed fruits and vegetables. Considered one of the most abundant antioxidants in the human diet, quercetin plays an important part in fighting free radical damage, the effects of aging and inflammation, according to many studies. While you can get plenty of it from eating a healthy diet, some people also take this compound in concentrated supplement form for even stronger anti-inflammatory effects. What is quercetin used for? According to the Department of Pathology and Diagnostics at the University of Verona in Italy, quercetin glycosides and other flavonoids, (like kaempferol and myricetin) are “anti-viral, anti-microbial, anti-inflammatory and anti-allergic agents.” They have potential to be expressed positively in different cell types in both animals and humans. Flavonoid polyphenols are most beneficial for down-regulating or suppressing inflammatory pathways and functions. Quercetin is considered the most diffused and known nature-derived flavonol there is, showing strong effects on immunity and inflammation caused by leukocytes and other intracellular signals. How It Works Research shows that anti-inflammatory foods containing quercetin can help manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue, and symptoms related to autoimmune disorders like arthritis. How exactly do flavonoids benefit us? It all comes down to high-antioxidant foods‘ ability to be “scavenge free radicals.” As a major bioflavonoid in our diets, quercetin (a type of “polyphenolic antioxidant”) helps slow the aging progress because it lessens the effects of oxidative stress on the body. Oxidative stress takes place in all of us but is increased by things like a poor diet, high levels of stress, a lack of sleep and exposure to chemical toxins. Quercetin plays a role in regulating the immune system’s response to outside stressors through cell signaling pathways called kinases and phosphatases, two types of enzyme and membrane proteins needed for proper cellular function. Benefits 1. Lowers Inflammation Flavonoids, (aka bioflavonoids or bioflavonoide) including quercetin, are important anti-inflammatories because they act as antioxidants, which mean they literally fight the natural process of “oxidation” that takes place over time as we age. Quercetin can help stop damaging particles in the body known as free radicals, which negatively impact how cells work — including damaging cell membranes, changing the way DNA works, increasing cell mutations and causing healthy cells to die. It can also reduce expression of inflammatory genes such as interleukin. Research now shows us that inflammation is the root of most diseases, including heart disease, cancer, cognitive decline, some mental disorders and autoimmune disorders. At this time, practitioners and patients report using quercetin to effectively fight conditions related to inflammation, including: “hardening of the arteries” (atherosclerosis) high cholesterol heart disease and circulation problems insulin resistance and diabetes eye-related disorders, including cataracts allergies, asthma and hay fever stomach ulcers cognitive impairment gout viral infections inflammation of the prostate, bladder and ovaries chronic fatigue syndrome cancer chronic infections of the prostate skin disorders, including dermatitis and hives 2. Fights Allergies Is quercetin an antihistamine? Some consider it to be a natural antihistamine and an anti-inflammatory, possibly making it effective for lowering the effects of seasonal and food allergies, plus asthma and skin reactions. However, most research to date has been conducted on animals and not humans. Histamines are chemicals that are released when the immune system detects an allergy or sensitivity, and they are what account for uncomfortable symptoms we face whenever the body has an allergic reaction. Quercetin can help stabilize the release of histamines from certain immune cells, which results in decreased symptoms like coughs, watery eyes, runny noses, hives, swollen lips or tongue, and indigestion. It’s long been used in ancient Chinese herbal formulas created to block allergies to certain foods (such as peanuts). Studies conducted on mice suggest that it may be equivalent at fighting allergies as some prescription medications, all with little to no side effects. 3. Supports Heart Health Because of its ability to lower inflammation and oxidative stress, quercetin seems to be beneficial for people with heart and blood vessel-related disorders, according to a number of studies. For example, eating lots of deeply colored fruits and veggies that contain flavonoids is linked to a lower risk of cardiovascular disease, and even death, in older adults, among reduced risk for vascular diseases. It’s also been connected to reduced risk for type 2 diabetes and obesity, which have many of the same risk factors as heart disease. Studies done in animal and some human populations show that various types of flavonoids (quercetin, resveratrol and catechins, for example) can help reduce the risk of atherosclerosis, which is a dangerous condition caused by plaque building up within the arteries. Cut-off blood flow in the arteries is one of the primary risk factors for experiencing a heart attack or stroke, which is why cardiac arrest is less likely among people who eat a nutrient-packed diet. Antioxidants also seem to protect the body from experiencing increases in LDL “bad” cholesterol and can help regulate blood pressure levels. Certain studies show that quercetin prevents damage to LDL cholesterol particles, and it seems that people who eat the most flavonoid-rich foods typically have healthier and lower cholesterol levels, plus fewer incidences of hypertension and high blood pressure. In fact, if you’ve ever heard that red wine is good for your heart, that’s because it’s a natural source of quercetin. It’s one of the main active ingredients in red wine extract, which is associated with healthier heart function. 4. Helps Fight Pain Taking quercetin supplements may help lower pain associated with autoimmune conditions such as arthritis, as well as infections, including those of the prostate and respiratory tract. That’s because studies suggest quercetin reduces inflammatory pain. For example, there’s some evidence from several small studies that people experiencing bladder pains from infections (causing an urgent need to urinate, swelling and burning) have fewer symptoms when taking quercetin supplements. Flavonoids are also linked to reduced symptoms of prostatitis (inflammation of the prostate) and rheumatoid arthritis (RA). There’s evidence that when patients with RA switch from eating a “typical Western diet” to one higher in antioxidant-rich foods (like uncooked berries, fruits, vegetables, nuts, roots, seeds and sprouts), they experience less pain and reoccurring symptoms. 5. Might Help Improve Energy and Endurance Quercetin is added to some athletic supplements because it’s believed to help increase athletic performance and endurance, likely because of its positive effects on blood flow. Researchers from the School of Applied Physiology at the Georgia Institute of Technology found that, on average, “quercetin provides a statistically significant benefit in human endurance exercise capacity (VO2 max) and endurance exercise performance).” While improvements were at times small, it makes sense that antioxidants could boost physical performance since they help increase the health of blood vessels, which carry oxygen and nutrients to muscle and joint tissue. Other studies also show that it helps increase immune function and prevents susceptibility to illnesses that can occur when someone trains intensely and experiences exhaustion. One study found evidence that taking 500 milligrams of quercetin twice daily helped protect cyclers from developing exercise-induced respiratory infections following periods of heavy exercise. Because it can boost your energy level, does quercetin affect sleep? For example, is there a link between quercetin and insomnia? One study found evidence that it may alter the sleep-wake cycle partly through activation of GABA receptors. However, insomnia is generally not believed to be a common side effect of taking it in dietary supplement form. 6. Might Help Fight Cancer A Boston University School of Medicine study published in the Journal of Biological Regulators and Homeostatic Agents shows a link between a nutrient-dense diet rich in quercetin plus other antioxidants and a lowered risk of cancer. Quercetin seems to have potential chemo-preventive activity and might have a unique antiproliferative effect on cancerous cells, making it an effective addition to any natural cancer treatment approach. Research shows that this may result from the modulation of either EGFR or estrogen-receptor pathways. Recent studies have found quercetin can help stop the processes involved in cell proliferation and mutation, the growth of tumors, and symptoms related to typical cancer treatments, such as radiation or chemotherapy. At this time, the majority of studies done on quercetin’s effects on cellular functioning have involved animals, so more research is still needed to reveal specific effects on human cancer cells. This is especially true when taken in high doses above the amount someone would get from a healthy diet. 7. Helps Protect Skin Health Capable of blocking “mast cells,” which are immune cells critical in triggering allergic reactions, inflammatory disease and autoimmune disease, researchshows that quercetin helps protect skin from the effects of disorders like dermatitis and photosensitivity. Flavonoids like quercetin block the release of many pro-inflammatory cytokines, such as IL-8 and TNF, which helps stop symptoms related to skin inflammation, even in people who don’t find relief from other conventional treatments or prescriptions. Studies have found that this compound has antioxidant and anti-inflammatory effects that help fight allergic and inflammatory diseases, as well as some prescriptions, when taken in oral supplement form. For example, some people take quercetin for eczema since it can inhibit the secretion of histamine and pro-inflammatory markers. 8. Protects Liver Health Recent research has shown that this antioxidant has protective effects when administered to rats with ethanol-induced acute liver injury. Researchers concluded that “quercetin, by multiple mechanisms interplay, demonstrates hepatoprotective effect on liver-injury induced by alcohol, by increasing ethanol metabolizing enzyme activities, increasing antioxidant system activities against oxidative stress, lowering the expressions of pro-inflammation cytokines.” A 2017 study found evidence indicating that quercetin attenuates liver inflammation and fibrosis in mice through inhibiting macrophages infiltration. Researchers believe it “holds promise as potential therapeutic agent for human fibrotic liver disease”, a condition triggered by liver injury and inflammation. 9. Protects Against Neurological Disorders There’s mounting evidence showing that quercetin offers neuroprotective benefits, due to its ability to defend the brain against oxidative stress and inflammation, leading to potentially less risk for cognitive conditions like Alzheimer’s disease and dementia. A 2018 study concluded that “findings suggest a possible new protective role for dietary flavonoids on alzheimer’s disease (AD).” The study found that administration of quercetin in early-middle stages of AD pathology ameliorates cognitive dysfunction and boosts protection mainly related to increased Aβ clearance and reduced astrogliosis, which is related to destruction of neurons. Related: Berberine: The Plant Alkaloid that Helps Treat Diabetes & Digestive Problems Food Sources What foods have the most quercetin? All types of tasty red, green and purple-pigmented plants come packed with quercetin — for example, red wine, blueberries, apples, red onion and even green tea are some of the best sources. Quercetin is actually believed to be the most abundant flavonoid in the human diet. But the amount found in plant foods can vary a lot depending on where they’re grown, how fresh they are, how they’re prepared and so on. Some of the top sources of quercetin to add to your diet include: Apples Peppers Red wine Dark cherries and berries (blueberries, bilberries, blackberries and others) Tomatoes Cruciferous veggies, including broccoli, cabbage and sprouts Leafy green veggies, including spinach, kale Citrus fruits Cocoa Cranberries Whole grains, including buckwheat Raw...

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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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This Protein Boosts Mice Life Expectancy by an Average 30%

AHA Publisher — Thu, 03 Jun 2021 07:00:53 +0000

Abigail Klein Leichman via Israel21c – Life expectancy was increased by an average of 30 percent in male and female mice engineered to have high levels of a protein called SIRT6, a team of international scientists reported in the journal Nature Communications. The mice also were better able to overcome age-related diseases such as cancer and blood disorders, and remained vigorous as they aged rather than becoming frail. The study was led by Prof. Haim Cohen, director of the Sagol Healthy Human Longevity Center at Bar-Ilan University in Israel. Cohen’s research has long focused on how SIRT6 is involved in regulating biological processes such as aging, obesity and insulin resistance. The team used biochemical methods and metabolic analyses to uncover the mechanism through which SIRT6 acts as a type of “fountain of youth.” Whereas older animals generally experience a decline in energy, the bodies of mice with extra SIRT6 broke down fats and lactic acid to create sugar utilized for energy in their muscles and brain. “This discovery, combined with our previous findings, shows that SIRT6 controls the rate of healthy aging,” said Cohen. “If we can determine how to activate it in humans, we will be able to prolong life, and this could have enormous health and economic implications.” Cohen did the study with his PhD student Asael Roichman; Prof. Eyal Gottlieb from the Technion-Israel Institute of Technology; Prof. Rafael de Cabo of the National Institute on Aging at the US National Institutes of Health; and Prof. Manuel Serrani of the Institute for Research in Biomedicine in Barcelona. To read the original article click here. For more articles from Israel21c click here.

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How to Build Your Own ‘Longevity Gene’

AHA Publisher — Wed, 26 May 2021 07:00:49 +0000

Al Sears, MD – Kane Tanaka is the oldest person on the planet. At 118, she’s defying the “experts” who insist that genes determine your lifespan. This summer, when the Olympic torch travels through her hometown of Shime, Japan, Kane will carry the flame. Imagine that, a 118-year-old torch bearer! Most doctors attribute her longevity to “good genes.” But despite thousands of studies over the past 50 years, no researcher has been able to identify a single gene explaining the longevity of supercentenarians like Kane. As a regular reader, you’ll know that I believe your genes don’t determine how long, or how well, you can live. And it looks like the geneticists are finally coming around to my point of view. As a matter of fact, many of them now agree that genes only account for about 25% of your longevity.1The remaining 75% is determined by your nutrition, activity level, and lifestyle. Despite the realization that non-genetic factors are much more important, Cornell University researchers wanted to give one unique gene a closer look… A “FOX Hunt” for Longevity… The FOX03 gene plays a key role in regulating metabolism, fighting free radicals, and calming inflammation – three major pathways to aging. Researchers wanted to know how it functions. So they flooded mice brain cells with free radicals and watched FOX03 go to work. FOX03 responded by signaling brain stem cells to halt their usual journey to becoming full-fledged neurons. Now the brain needs a constant supply of new cells to keep you sharp as you age. So the obvious question: Why did FOX03 stop the assembly line? Stem cells are extremely vulnerable as they morph into brain cells. By signaling them to suspend their development, FOX03 was conserving the brain’s limited supply.2 That’s pretty impressive. But even more significant is this: There are several ways you can activate your FOX03 gene to make it twice as powerful. In a sense, you can build your own “longevity gene.” Energize FOX03 to Hunt Free Radicals Energizing FOX03 to hunt down free radicals helps preserve the vital telomeres that protect the integrity of your DNA. Here are three ways to do it: Astaxanthin – My regular readers already know that astaxanthin, nature’s most powerful antioxidant, guards your retinas and staves off macular generation. But recent studies show it nearly doubles FOXO3 activity.3,4 I recommend wild-caught food sources such as salmon, shrimp, and crawfish. But you should also supplement with up to 50 mg of astaxanthin daily. I tell my patients to look for a supplement derived from the best natural source. That’s Haematococcus pluvialis algae. Calorie restriction/fasting – There’s growing evidence FOXO3 and various forms of fasting work to accelerate apoptosis, ridding your body of the dysfunctional cells that contribute to inflammation. Calorie restriction lowers the body’s production of insulin-like growth factor 1 [IGF-1], and as IGF-1 declines FOX03 activity ramps up.5 EGCG – Consider it another reason to make green tea part of your health routine. Already highly regarded for its anti-inflammatory and heart-health benefits, there’s growing evidence the green tea extract EGCG activates the FOX03 gene as well. Most of the studies so far are on animals.6But EGCG-activated FOX03 inhibited the growth of human breast cancer cells.7 A cup of green tea contains about 100 mg of EGCG. I recommend you supplement with up to 1,500 mg of the extract daily. 1 Passarino, G., De Rango, F., & Montesanto, A. (2016). Human longevity: Genetics or Lifestyle? It takes two to tango. Immunity & Ageing, 13(1). https://doi.org/10.1186/s12979-016-0066-z 2 Study Reveals How a Longevity Gene Protects Brain Stem Cells From Stress. (2021, February 19). Retrieved April 5, 2021, from WCM Newsroom website: https://news.weill.cornell.edu/news/2021/02/study-reveals-how-a-longevity-gene-protects-brain-stem-cells-from-stress 3 Research: University of Hawaii reports Astaxanthin can activate the FOX03 “Longevity Gene” in mammals. (2017, March 28). Retrieved April 5, 2021, from John A. Burns School of Medicine website: https://jabsom.hawaii.edu/research-university-of-hawaii-reports-ability-of-astaxanthin-to-significantly-activate-fox03-longevity-gene-in-mammals/ 4 Astaxanthin compound found to switch on the FOX03 “Longevity Gene” in mice. (2017, March 28). Retrieved March 26, 2021, from ScienceDaily website: https://www.sciencedaily.com/releases/2017/03/170328092428.htm 5 Komatsu, T., Park, S., Hayashi, H., Mori, R., Yamaza, H., & Shimokawa, I. (2019). Mechanisms of Calorie Restriction: A Review of Genes Required for the Life-Extending and Tumor-Inhibiting Effects of Calorie Restriction. Nutrients, 11(12), 3068. https://doi.org/10.3390/nu11123068 6 Bartholome, A., Kampkötter, A., Tanner, S., Sies, H., & Klotz, L.-O. (2010). Epigallocatechin gallate-induced modulation of FoxO signaling in mammalian cells and C. elegans: FoxO stimulation is masked via PI3K/Akt activation by hydrogen peroxide formed in cell culture. Archives of Biochemistry and Biophysics, 501(1), 58–64. https://doi.org/10.1016/j.abb.2010.05.024 7 Belguise, K., Guo, S., & Sonenshein, G. E. (2007). Activation of FOXO3a by the Green Tea Polyphenol Epigallocatechin-3-Gallate Induces Estrogen Receptor Expression Reversing Invasive Phenotype of Breast Cancer Cells. Cancer Research, 67(12), 5763–5770. https://doi.org/10.1158/0008-5472.can-06-4327 To read the original article click here. For more articles from Al Sears, MD click here.

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How to Become a Responder Not a Reactor + How Arguments Affect Your DNA

AHA Publisher — Tue, 04 May 2021 07:00:36 +0000

Dr. Caroline Leaf – Think of the last time you had an argument and how it made you feel, both physically and mentally. Pretty bad, right? Well, it is not all just in your head! Unresolved arguments can be harmful to your health, and can potentially decrease your longevity! In this podcast (episode #274), I talk about the importance of resolving arguments, and the incredibly beneficial impact this can have on your wellbeing and quality of life. A recent study from Oregon State University found that when people have resolved an argument, “the emotional response associated with the disagreement is significantly reduced”, while, “in some situations, it can be entirely erased”. Why is this important? Essentially, when you work to resolve an argument, you not only improve your relationships, but also your emotional health, which, in turn, can improve your overall wellbeing. There is much research, including mine (for more on this see my latest book, Cleaning Up Your Mental Mess), showing how unmanaged minds can result in toxic stress levels that affect our mental and physical health. This makes sense with major stressors like poverty or violence, but research has shown that daily chronic stressors like minor inconveniences and unresolved arguments can also have a lasting impact on our health and mortality. When it comes to arguments, avoidance and lack of closure can increase anxiety levels, which can impact our overall health (due to the mind-body-brain connection I discuss in detail in Cleaning Up Your Mental Mess). The Oregon studymentioned above notes that this includes “avoiding an argument to ‘keep the peace’” and/or “having an argument but not resolving it”. In this study, this avoidance resulted in increased reactivity, which lead to an increase in the subjects’ negative emotions, as well as an amplified emotional “residue”, that is a prolonged negative emotional toll the day after the negative experience occurred, all of which impacted the subjects’ health and mental wellbeing. However, in that same study, if an argument was resolved, “people reported half the reactivity on the day and no residue the day after”, which resulted in better health outcomes. What does all this mean? While people cannot always control what stressors come into their lives, and while the lack of control is itself a stressor in many cases, they can work on their own emotional response to those stressors. As I always say, we cannot always control our circumstances, but we can control our reactions to our circumstances. This is mind-management in action, and leads to a host of positive health outcomes, including better ageing and better stress resilience. In fact, through mind management and self-regulation, you can learn to manage your stressors in a way that they do not have a gnawing impact on you over the course of the day, which will help minimize the potential long-term impact of negative emotions on your health. I recommend doing a Neurocycle, which is a way to harness your thinking power through mind-management that I have developed and researched over the past three decades (I discuss this in detail in my book Cleaning Up Your Mental Mess), to identify where you are at in your relationships and help resolve an argument. This process has 5 steps: First, take a break, go into another room or space and calm the brain down by breathing deeply. I recommend breathing in for 5 counts and out for 11 counts, and repeating this technique 3 times (for around 45 seconds). Next, GATHER awareness of your emotional and physical warning signals, such as tension in your shoulders, indigestion or feelings of anxiety. How has this argument made you feel emotionally and physically? Then, REFLECT on why you are having these feelings. Ask, answer and discuss with yourself what was said or done that resulted in the argument, and how it has made you feel. What do you think these feelings are telling you about the argument and about your response to the argument? What happened? What was said? Why? What assumptions may you be making? Why do you think the other person reacted the way they did? After this step, WRITE down what you reflected on. This will help you organize your thinking. Then, RECHECK. Look for triggers, thought patterns and “antidotes” (that is how you would like to respond in the future and how you would like the situation to end). Lastly, practice your ACTIVE REACH. Practice using the “antidote” you came up with in the recheck step to deal with your trigger. For example, this could be as simple as practicing not raising your voice or being more aware of your body language. To read the original article click here. For more articles from Dr. Leaf 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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