Category Archives: Longevity Medicine

With life expectancy dipping slightly over the past few years in the UK, many are seeking easy interventions to improve their health. One specific diet established for its plentiful benefits can lower your cholesterol, cut your risk of heart disease and boost longevity.

A new study published in the journal BCM Medicine has found that a greater adherence to a certain diet is linked with lower mortality in adults over 65.

Packed with vitamins and nutrients, the diet is well-established for its positive effects on overall health.

The diet in question is the popular Mediterranean diet.

As the name gives away, the diet combines the authentic lifestyles of people who live by the Mediterranean Sea.

READ MORE:Cancer warning: The type of fish that's 'known to cause cancer' when eaten - pharmacist

Depending on the exact country, the diet varies slightly over the regions but includes similar principles.

The Mediterranean diet is generally packed with vegetables, fruits, legumes, nuts, beans, cereals, grains and fish.

And its staple linked to good heart health is olive oil.

Overall, this healthy diet is low in meats and dairy intake.

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There are two types of cholesterol: good one and bad one.

The bad is the one linked to the health problems. However, olive oil found in the Mediterranean diet can help lower it, the Mayo Clinic reports.

Olive oil is a source of monounsaturated fat, which can lower your cholesterol levels. The popular diet is also packed with nuts and seeds, which also contain this type of fat.

Plus, following this type of diet can make you less likely to consume saturated fats, responsible for boosting your cholesterol.

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How to live longer: The cholesterol-lowering diet that could boost your longevity - Daily Express

Getting in a full workout daily can feel like a daunting task. The Centers for Disease Control and Prevention recommend two days a week of muscle-strengthening activities and a minimum of 150 minutes a week of moderate-intensity aerobic activity. And with all of your normal day-to-day tasks, squeezing in those 30 minutes of movement is often skipped over. But a recent study found that as little as 10 minutes of physical activity a day could have some serious health perks and even help you live longer.

The study published in the journal JAMA Internal Medicine set out to see if physical activity could increase the longevity of U.S. adult lives. Researchers used data from the National Health and Nutrition Examination Survey, where participants ages six and older were asked to wear an accelerometer (an instrument that measures vibration and acceleration) for seven days from 2003 to 2006. Researchers then used data from 4,850 participants that were 40 to 85 years old and followed up in 2015 to determine their self-reported health status.

Based on their analysis, the study estimated that approximately 110,000 deaths per year could be prevented if U.S. adults aged 40 to 85 increased their moderate-to-vigorous physical activity intensity (MVPA) by a small amountas little as just 10 minutes per day. In fact, increasing MVPA by 10, 20, or 30 minutes per day was associated with a 6.9%, 13%, and 16.9% decrease in deaths per year, respectively. Similar benefits were seen across men, women, Hispanics, non-Hispanic African Americans, and non-Hispanic Caucasians. (Its important to note that this data was observed prior to the COVID-19 pandemic, which has skewed mortality rates).

Even a little bit of activity every day can literally save over 100,000 lives.

This brand new study shows that even a little bit of activity every day can literally save over 100,000 lives a year and for 30 minutes a day over 270,000 U.S. lives a year. Thats amazing, says David Sabgir, M.D., a cardiologist, Walk With a Doc founder, and spokesperson for Fresh AvocadosLove One Today.

Seema Bonney, M.D., functional medicine doctor at the Anti-Aging and Longevity Center of Philadelphia agrees, adding that a goal of just 10 minutes a day is a great starting point to help you feel accomplished and potentially increase to that 20 or 30 minutes in time.

If you can even take 10 minutes out of your day, even if youre doing something else, like watching TV or taking a meeting, even 10 minutes a day has a pretty substantial improvement in living longer, she says. Its incredible and an awesome return on investment.

Its not news that regular movement is important to your overall health. It can improve everything from your weight, blood pressure, and cholesterol, to balance, energy, mood, and memory, explains Danine Fruge, M.D, A.B.F.P., Medical Director at Pritikin Longevity Center.

Once you hit your 30s, youll begin to experience age-related muscle loss called sarcopenia, losing on average three to five percent of muscle mass per decade, explains Dr. Fruge. But regular movement can help mitigate that muscle loss, protect from falls, and even increase longevity, she adds.

Additionally, regular exercise can improve your cognition and even reduce the risk of dementia, adds Dr. Vanita Rahman, M.D., clinic director of the Barnard Medical Center at the Physicians Committee for Responsible Medicine. And exercise can even help support your mental health by boosting endorphins and lowering cortisol levels caused by stress, Dr. Bonney adds.

Many health issues crop up in higher numbers as we age, like heart disease, cancer, arthritis, and Alzheimers. Having a tool as simple as walking or [foam] rolling 10 minutes or more a day is an incredible weapon to help fight disease, says Dr. Sabgir. He notes that for even better results, couple movement with a healthy diet of plenty of fruits, vegetables, dietary fiber, and unsaturated heart-healthy fats.

Of course, we want to be our best every day, but Dr. Bonney loves that this study found scientific evidence that just a little bit of movement a day can really make a major impact.

Even something as short as 10 minutes, which all of us have, can make a difference. A lot of patients will say they dont have enough time, but 10 minutes is really doable, she says. Here are some expert-approved ways to get in your 10 minutes today.

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New Research: Just 10 Minutes of Exercise a Day Could Extend Life for Those 40 and Over - Prevention.com

Bubbles are more scientifically complex than one might think. The popular children's activity of blowing bubbles can teach researchers about evaporation. A new study published in Physical Review Fluids marks an exciting milestone in bubble technology. A team from the University of Lille in France created a bubble from a composite liquid film which lasted a whopping 465 days before popping.

Typical soap bubbles rarely last longer than a minute in the open air. These pockets of air are delicate and held together only by the surface tension of a thin film of soapy water. As the water in that film evaporates into the surrounding atmosphere, it can no longer sustain the surface tension. The fragile orb then pops. Defeating this drying effect of evaporation is key to making a hardier bubble, researchers have discovered.

One type of hardier bubble is known as a gas marble. Like a regular marble, it can be rolled around and held in one's hand. These stronger bubbles are made of a composite liquid film. Tiny plastic beads are used to reinforce and strengthen the thin film surrounding the air pocket. To study the longevity of these gas marbles, the University of Lille team created two kinds: one using water as a base, the other using water-glycerol. Glycerol is a compound found in soap which bonds well with water molecules.

The team compared these two types of gas marbles with regular soap bubbles. The regular bubbles popped quickly, but the water-glycerol bubble lasted over a year. Its 465-day lifespan is a world record for any bubble, earning it the nickname everlasting bubble. The team credits the glycerol in the bubble for absorbing water and preventing evaporative drying, among other advantages.

Such anti-evaporation technology may be useful in medicine, says New York University professor Leif Ristrophwho was not involved in the study. He told NBC, Im daydreaming here, but I could imagine it might be useful to armor little droplets in aerosols and sprays to make them last longer in airFor example, some sort of medicine thats administered by spraying and breathing in the aerosol.

h/t: [Futurism, Wired]

Ethereal Portraits of People in Bubbles

World Landmarks Reflected in Bubbles (10 photos)

Spectacular Photos of Bubbles Frozen in Frigid Temperatures

Breathtaking Frozen Bubbles Look Like Elegant Glass Ornament

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An "Everlasting Bubble" That Lasted 465 Days, Then It Popped - My Modern Met

In a recent special edition, National Geographic did a deep-dive into the Blue Zones. The Blue Zones include five different communities across the globe that are known for having the highest concentration of residents living to be over 100. These zones, researched in-depth by author Dan Buettner, include Ikaria in Greece, Okinawa in Japan, Sardinia in Italy, Loma Linda in California, and the Nicoya Peninsula in Costa Rica.

What's particularly interesting about Buettner's research is the breakdown of different diets consumed in each region. While there isn't one specific type of diet each Blue Zone follows(they eat a variety of fiber-rich foods, vegetables, fruits, dairy, and a small amount of meat, and fish), it was easy to determine a few general themes in the types of diets these people follow. Specifically, the more common foods that are consumed.

It was clear that a majority of Blue Zone residents commonly eat a combination of healthy starches. These starches include whole grains, legumes, and potatoes. Vegetables came in a close second for each zone, along with fruitall foods that are high in fiber and rich in plant-based nutrients.

First, it's important to note the types of carbs that are being consumed by these communities. Whole grains like oats, barley, and brown rice are commonly consumed. Bread products typically have whole grains and most of the time are made from scratch. This includes loaves of sourdough, tortillas, flatbreads, and even pasta.

Sweet potatoes are a staple for the community in Okinawa. Legumessuch as beans, chickpeas, and lentilsare also considered staples for many of the other communities. In Loma Linda, legumes and soy products are more commonly consumed, along with vegetables, while the percentage of grains in their diet is much smaller.

In a dieting world where eating ultra-low-carb is met with such high praise, these communities are welcoming healthy starches with open armsand living the longest.

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While the longevity of these communities is linked to all kinds of other factors (genetics, exercise, community outreach, and more), research continues to prove the link between eating a high-fiber diet and living a long life.

One study published in JAMA Internal Medicine found that diets rich in dietary fiber can reduce the risk of death from cardiovascular, respiratory, and infectious diseases.

Another meta-analysis of 17 studies from the American Journal of Epidemiology found that, for every 10 grams of fiber consumed, it cut the mortality risk for almost one million participants by 10%.

Lastly, a 2019 study in The Lancet concluded that diets high in fiber (consuming between 25 and 29 grams of fiber a day) reduced the risk of coronary heart disease, stroke, type 2 diabetes, colorectal cancer, and also helped with significantly lowering total cholesterol, blood pressure, and even bodyweight.

The 2020-2025 Dietary Guidelines for Americans says more than 90% of women and 97% of men do not get their recommended intake of fiber a day and should consume more whole grains, fruits, and vegetables to reach their goals. The USDA recommends adults up to the age of 50 to consume 25 grams of fiber for women and 38 grams for men. Adults over 50 should consume between 21 and 30 grams.

You can also get a boost of healthy fiber (and starches) in your diet by incorporating these 43 Best High-Fiber Foods For a Healthy Diet into your routine.

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The Most Common Food Eaten By The Healthiest People In The World Eat This Not That - Eat This, Not That

Its red, squishy and works non-stop to keep everyone alive. Its not the latest political pundit but the human heart.

The continuously pumping organ is responsible for moving blood throughout the human body, supplying oxygen and nutrients and removing toxins and waste. Weighing between 8 and 12 ounces, the heart is a mighty organ divided into four chambers that work together to pump blood in and out.

The heart gets oxygenated blood from the lungs and pumps it throughout the rest of the body. It does this by contracting at a rhythmic pace, about 60-80 times per minute, thanks to electrical cells called pacemakers.

February is National American Heart Month and brings focus to the muscles function, role and how individuals can maintain a healthy life for heart longevity.

Dr. Arie Szatkowski is the Medical Director of the Baptist-Stern Joint Venture that oversees the cardiovascular services for the Metro Baptist Hospital System. He detailed several symptoms of heart issues that older adults should be aware of through their later years.

Cardiovascular disease affects most men and women as they move through the last several decades of their lives, Szatkowski says. One out of three of us, cause of death is a cardiovascular one. As we get older a lot of things change. Our vessels become stiffer and other biological changes to our circulatory system. Our heart functions have some changes to it that led to a decline in the way our heart relaxes, the way our blood vessels respond, the way our heart rates respond.

In spite of all these changes Szatkowski says people are living a lot longer.

One reason is that medicine has helped, people are taking care of themselves better, Szatkowski says. The ones that do can certainly live longer. As a result of living longer, more elderly folks are getting to the doctors office to maintain their health.

Symptoms to be aware of include a buildup of plaque which can lead to fatigue from general, everyday activities.

Plaque in the arteries can cause a reduction of blood flow to a part of the heart, Szatkowski said. There are two ways people would experience discomfort from such a thing. One would be a gradual increase in symptoms during activities. If you're fairly active and still participate in daily activities like gardening, household chores or going for walks everyday, you might notice a discomfort in your chest when you increase your activity level. That could be a pressure, tightness, squeezing, it could feel like indigestion, it might radiate to your jaw, you might be short of breath, fatigue might set in. These symptoms usually occur repeatedly, not just a one-time occurrence.

Those indicators are reasons to go see your physician as soon as possible.

If that happens, just be sure that it isnt anything else, said Dr. Szatkowski, who is also the acting president of the Medical Staff at Baptist Desoto Hospital and director of Cardiovascular Services and Echocardiography lab at Baptist Desoto Hospital. In modern times, were able to treat many types of diseases for folks, even into their 90s.

Cardiac symptoms like blocked artery, valve issues or heart failure often present with exertional fatigue. Senior citizens may decide to minimize physical activity because of the perceived tiredness. They may convince themselves, Im just getting older, I cant do what I used to do, or Im not as young as I used to be.

Even the simple act of needing to sleep at night with several pillows to lay on could be an indicator.

If you have the inability to lay flat because you get short of breath, thats oftentimes a sign of heart failure, said Dr. Szatkowski. If you sleep with a lot of pillows, because if you lay flat you get winded or wake up in the middle of the night gasping for air, those are signs that require attention.

According to the Centers for Disease Control (CDC) about half of all Americans (47%) have at least 1 of 3 key risk factors for heart disease: high blood pressure, high cholesterol, or smoking.

High blood pressure, if not controlled, can affect your heart and other major organs of your body, including your kidneys and brain.

Cholesterol is a waxy, fat-like substance made by the liver or found in certain foods. Your liver makes enough for your bodys needs, but we often get more cholesterol from the foods we eat.

If older adults take in more cholesterol than the body can use, the extra cholesterol can build up in the walls of the arteries, including those of the heart. This leads to narrowing of the arteries and can decrease the blood flow to the heart, brain, kidneys, and other parts of the body.

Tobacco use increases the risk for heart disease and heart attack. Cigarette smoking can damage the heart and blood vessels, which increases risks for heart conditions such as atherosclerosis and heart attack. Nicotine raises blood pressure and carbon monoxide from cigarette smoke reduces the amount of oxygen that your blood can carry. Exposure to secondhand smoke can also increase the risk for heart disease, even for nonsmokers.

The CDC has more resources and information about heart health and heart disease prevention at http://www.cdc.gov.

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Know the signs for heart health issues and see your doctor regularly - DeSoto Times-Tribune

Nutritionist Adelle Davis popularized the mantra in the 1960s, Eat breakfast like a king, lunch like a prince and dinner like a pauper. This is because fueling up the body at the right time of the day provides it with sufficient calories for energy.

How, when and what goes into your body decides the health of your body. Body needs a constant supply of fuel in the form of food and this supply should be adequate and in a proper pattern so that the body doesn't have to wait or start its own way of dealing in case the pattern is broken. Therefore every individual should have a routine for meals.

Studies have shown that diet has an amazing benefit during growing age. A proper diet can also defeat genetics in terms of vitality and longevity, studies have said.

"Evidence is accumulating that eating in a 6-hour period and fasting for 18 hours can trigger a metabolic switch from glucose-based to ketone-based energy, with increased stress resistance, increased longevity, and a decreased incidence of diseases, including cancer and obesity," a study published in the New England Journal of Medicine says.

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Weight loss: The ideal gap between two meals to lose weight - Times of India