Jun
25
2016

Prevent Unhealthy Aging

We know that stress can age you prematurely, but what do we need to do to prevent unhealthy aging? This is exactly what this review by cardiologist Dr. Joel Kahn has done. It points out that the right lifestyle makes the difference.

Studies showing how to prevent unhealthy aging

Several studies have shown how to avoid getting heart disease, cancer and diabetes.

2001 Harvard lifestyle study

Kahn reported that in 2001 the Harvard School of Public Health published a study where 84,941 healthy female nurses had been followed who were free of heart disease, cancer and diabetes at baseline. But only 3.4% of the 84,941 women managed to stay healthy after 16 years of the study. The secret? Their body mass index (BMI) was less than 25.0, their diet was high in polyunsaturated fat and fiber, low in trans fat and low in glycemic load, they engaged in regular moderate exercise with a minimum of 30 minutes per day; they did not smoke and they drank ½ an alcoholic drink per day. Their risk to get diabetes was 91% lower than the rest of the study. This shows you how powerful lifestyle choices are; it shows us how to prevent unhealthy aging.

INTERHEART study

In 2004 an international study (the INTERHEART study) reported in the Lancet the lifestyle of 15,152 cases that developed heart attacks in 52 countries with 14,820 controls who did not have heart attacks. The researchers found 9 risk factors that accounted for 90 to 95% of the heart attacks. They were smoking, cholesterol risk ratio elevation, diabetes, high blood pressure, abdominal obesity, stress, low intake of fruit and vegetables, high alcohol intake and lack of physical exercise. Obesity counted as a risk factor when the waist circumference measured more than 35 inches in a woman or more than 40 inches in a man. Lifestyle changes could eliminate all these 9 risks.

2006 Health Professional Study

The 2006 Health Professional Study spanned over 16 years in a group of 40 to 75 year old doctors without a heart attack at baseline. It noted that male doctors who were lacking the 5 heart attack risk factors had 87% less heart attacks than controls without health lifestyles. What were the lifestyle factors? A body mass index (BMI) of less than 25, being a nonsmoker, being physically active for more than 30 minutes a day, having not more than moderate amounts of alcohol intake and having a diet that was more than 40% plant based.

2007 Swedish study

In 2007 a Swedish study reported on 24,000 women after menopause that had no heart attacks initially. After 6 years of follow-up 308 women developed heart attacks. An analysis showed what the risk factors were for those who developed heart attacks. Those who did not have these risk factors reduced their risk of getting a heart attack by 92%. What lifestyle factors were protective? Four factors were identified: a low-risk diet (consisting of high vegetable and high fruit intake, whole grains, legumes, fish and moderate alcohol intake), not smoking, walking or biking 40 minutes daily and a low waist circumference.

2008 Harvard study (follow-up to 2001 study)

In 2008 the Harvard University released a study that was a further follow-up of the Health Professional study with more than 43,000 men and also the Nurses’ Health Study with more than 71,000 women. The question here was what would prevent the development of strokes? The investigators found that in both groups stroke risk reduction by 50% was achievable with the following 5 lifestyle factors: no smoking, keep the BMI below 25, exercise at least 30 minutes daily with moderate activity, don’t exceed a modest alcohol intake and have a diet intake in the top 40% of fruit, vegetables and whole grains. This, too shows us how to prevent unhealthy aging.

2014 study from the Netherlands

A 14 yearlong study from the Netherlands was published in 2014, where almost 18,000 men and women without heart disease at the beginning of the study were followed. More than 600 heart attacks occurred throughout the study. People who stuck to 4 lifestyle habits reduced their heart attack rates by 67%; if they adhered to 5 lifestyle factors they reduced the heart attack rate by 83%. The 4 initial lifestyle factors were: doing an average of 30 minutes of physical activity per day, eating a Mediterranean style diet rich in fruit and vegetables and whole grains, not smoking and having more than one alcoholic drink per month. This gave you a reduced risk of your heart attack rate by 67%. Add one more good habit: sleep 7 or more hours per night on average. This reduces the risk of you getting a heart attack by 83%!

Swedish heart study (more than 20,000 men)

A Swedish heart study with initially more than 20,000 men was going on for 11 years.  The investigators identified 5 lifestyle habits as essential to reduce heart attack rates. Unfortunately only 1% of the study group adopted all 5 lifestyle factors, but they dropped their chance of getting a heart attack or dying of a heart attack by 86%. The lifestyle factors were: a diet rich in fruit and vegetables, legumes, nuts, whole grains and low fat; not smoking, moderate alcohol consumption, thin waistline and more than 40 minutes of physical activity. All of this demonstrates to us how to prevent unhealthy aging.

Preserving health and vitality to prevent unhealthy aging

There is a clear pattern in all of these large studies. A healthy lifestyle preserves your health by keeping your joints and muscles in good working order. When you engage in cardiovascular training every day,  your heart and lungs will work at their best capacity. This keeps your nitric oxide going, which is an important signalling molecule that in turn reduces your blood pressure.

When we remove disabling diseases like strokes and heart attacks and prevent diabetes from developing, life expectancy is increasing. There will be fewer disabilities and less frailty when people remain physically active even in old age. By adhering to good lifestyle habits even Alzheimer’s disease occurs less often.

Prevent Unhealthy Aging

Prevent Unhealthy Aging

Conclusion

The studies cited here show how lifestyle factors can make a significant difference in preventing heart attacks and strokes. In the past even doctors ignored the risk of smoking. A few years back conventional medicine negated that lifestyle factors could make a difference. Now we have more studies than we need to prove that this is so. It is more important that we adhere to as many of the lifestyle factors identified in these studies to make a real difference in our lives. We also need to set an example to the next generation and to our peers. Adopting healthy lifestyle factors has to become a cultural habit for society at large. This will help reduce healthcare costs, but most importantly this will help you and me to live longer, healthier lives. It will help us to prevent unhealthy aging.

Apr
02
2016

Women Win Turning Older

Supercentenarians may teach us something about the question “Why do women win turning older”? Supercentenarians are people who are 110 years or older. Presently there are 53 of them distributed over the world, 51 are females and two are males. According to Ben Dulken and Anne Brunet this is not by chance: in other mammal species females often live longer than their male counterparts. They theorize that stem cells live longer under the influence of estrogen and this may be the explanation for the difference. They wanted to answer the burning question: “Is life expectancy linked to gender and stem cells”?

Observations regarding why women win turning older

Ben Dulken and Anne Brunet describe that several pieces of evidence are important to note.

Human eunuchs live longer than average males

Castrated males, called eunuchs, live on average 14 years longer than the average male.

Treatment of male mice with estrogen caused longevity

Experiments with male mice treated with estrogen increased their lifespan compared to untreated male controls.

Estrogen receptors on some stem cells in women

Neural stem cells (NSCs) and hematopoietic stem cells (HSCs) have estrogen receptors in females. This leads to extra stimuli during pregnancy, but also during the menstrual cycle in women or the estrus cycle in female mammals.

Faster wound healing in women may be from extra X-chromosome

It gets more complicated: There are non-estrogen regulated stem cell niches in the liver, skin and subcutaneous tissue (important for wound healing and resident muscle stem cells, called satellite cells (SCs). For some reason liver regeneration and wound healing, but also healing of muscle injuries in women and female mammals occurs at a faster pace. Scientists still do not have an answer for this. Theories are that perhaps women with their two X-chromosomes are at an advantage in comparison to males (only one X-chromosome) with respect to certain wound repair mechanisms.

Longevity and self-repair capacity may be related

There is the question whether longevity and self-repair capacity would be related, either through stem cell populations (NSCs, HSCs, SCs), other repair mechanisms or tissue proliferation.

Telomere length in older persons longer in females than in males

There are gender differences in aging patterns of stem cells. For instance studies in dizygotic twins showed that telomere length of blood cells in the female twin was much longer than in the male twin. Genetic factors appear to be the dominant factor to explain this phenomenon rather than hormones. But again this was favoring the female.

Comparison between muscles in older men and younger men

A study in males showed that there is an accumulation of damaged DNA in SC’s of muscle tissue with older age that leads to muscle senescence. In older men there is a delayed response to a specific exercise stimulus with regard to the satellite cell division (SC) when compared to the response in young men.

Women’s telomeres in stem cells grow longer

In females estrogen stimulates telomere growth of stem cells (NSCs and HSCs), which prevents premature stem cell exhaustion.

Effects of diet and exercise on life expectancy

The Potsdam study analyzed 4 healthy behaviors in 23,153 German participants aged 35 to 65 years over 7.8 years. They looked for the development of cancer, heart attacks, strokes and cancer as end points. The 4 healthy behaviors were: to be a lifelong non-smoker , having a body mass index lower than 30, performing 3.5 h/week or more of physical activity, and adhering to healthy dietary principles (high intake of fruits, vegetables, whole-grain bread and low meat consumption).

Those who had adopted all 4 healthy lifestyles reduced the development of serious disease by up to 80%. Dr. David Katz delivered a keynote address at the 22nd Annual World Congress on Anti-Aging Medicine in Las Vegas Dec. 10-14, 2014 entitled “Integrative Medicine: A Bridge Over Healthcare’s Troubled Waters”. He mentioned the Potsdam study. And he mentioned what the new logic of a healthy lifestyle is: a healthy lifestyle causes healthy telomeres of somatic cells and of stem cells; this causes health until a ripe old age.

Life Expectancy Linked To Gender And Stem Cells

Life Expectancy Linked To Gender And Stem Cells

Conclusion why women win turning older

It seems that women and female mammals are more protected by nature than males. The previously called ”weak sex” is in fact a lot stronger! This may be the reason that among supercentenarians there are only a few males remaining. But we don’t know how many males take the lifestyle factors of the Potsdam study serious. Males who want to age gracefully have to pay more attention to healthy lifestyles. This leads to longer telomeres and this allows for stem cell and somatic cell renewal. There are still many unanswered questions, but life expectancy is definitely related to how well we preserve stem cells throughout our body. This in turn depends very much on our lifestyle patterns.

Mar
26
2016

Heart Attacks Can Kill

We rarely hear that heart attacks can kill; we are more likely to hear that an ambulance transported a person to the hospital with a heart attack. The doctors placed a stent or two and the person left the hospital two or three days later, fully recovered.

What silent changes occur before a heart attack?

A heart attack does not happen out of nowhere. There can be one or several risk factors present before, like smoking, a lack of exercise, being overweight or obese from eating too much sugar, consuming sugary drinks and eating lots of starchy foods. This will have changed the cholesterol fractions with the bad LDL cholesterol being high and the good HDL cholesterol being low. Triglycerides in this setting are also usually high. The end result is that the lining of the body’s arteries, including the coronary arteries close off to the point where blood has a harder time flowing through the opening of the coronary arteries. One day the heart muscle reports severe pain from a lack of oxygen and nutrients. There are essentially three coronary arteries that supply oxygen and nutrients to the heart muscle. For details follow this link.

Often people have 50% to 60% of coronary artery narrowing, but do not know about this. There are tests available that a person could do to check the amount of hardening of the arteries (for instance the IMT test, see below).

What happens after stent placement?

The interventional cardiologist inserts a catheter from a wrist artery or elbow artery backwards through the aorta and from there into each of the openings of the coronary arteries. By injecting a dye the radiologist can use X-rays to show the condition of each of the coronary arteries. If the physician identifies a blockage, angioplasty can overcome this. With an angioplasty an instrument pierces through the atheromatous deposits and reopens the coronary artery. To prevent re-stenosing, the cardiologist places a wire mesh stent that opens up upon withdrawal of the instrumentation. The end result is that the previous obstruction of the coronary artery is fully functioning again and the stent keeps the coronary artery open. The cardiologist may have to place two or more stents during the same procedure.

A 5-year follow-up study summarized the outcome after stent placements in 1095 patients with 3-vessel coronary artery disease. Percutaneous coronary intervention, a fancy name for saying “angioplasty combined with stent placement” had a 5-year mortality rate of 14.6%, 9.2% heart attack rates and 24.4% reoccurring blockages requiring repeat procedures to reopen the coronary arteries. There were 3% strokes over 5 years demonstrating that not only heart vessels, but also brain vessels were affected by the hardening of the arteries.

What is heart failure?

You may think that the heart would now be entirely back to normal. But this is a gross simplification. The heart functions like a pump, and we know that pumps can fail. In the past when the heart stopped functioning, the person would die. This was the case because there was a complete irreversible closure of one or more coronary arteries. As a result the muscle of one part of the heart, typically involving the left heart chamber would stop functioning. The left anterior descending coronary artery supplies this part of the heart. The left heart chamber is the main pump that pushes blood out into the aorta and from there through the whole body. We need the left anterior descending coronary artery to be open and supply nutrients and oxygen to this vital heart pump all the time.

Ventricular fibrillation and heart attack

When there is a 70% to 80% narrowing of this artery and the heart is not yet failing, there can be life threatening irregular heartbeats. They are called ventricular fibrillation and they come from a lack of oxygen. This makes the heart muscle contractions no longer effective.  as they are no longer synchronized making the heart muscle beat as one unit. This causes acute pump failure and the patients dies. The other possibility is that the patient has a massive heart attack that kills a large portion of the heart muscle off (called myocardial infarction or heart attack). If the patient is not lucky to have immediate access to a hospital with an interventional cardiologist waiting for him or her, even angioplasty and stent placement will not revive the dead portion of the heart muscle and the patient will not survive.

Measuring ejection fraction

Using a echocardiography the ejection fraction can be determined. This is a measure of how well your heart empties with each heartbeat. Normally it would be between 50 and 70. Below 50 indicates that heart failure is present.

Patients who had a mild heart attack may only have an ejection fraction of 40 and get short-winded with mild activity. Other reasons for mild heart failure can be atrial fibrillation. This is  a common chronic condition in older patients where the atrial chamber is not contracting properly, but fibrillating. Another cause can be inadequate treatment of high blood pressure. In this case the heart muscle has a hard time maintaining blood flow against an abnormally high pressure gradient.

Lowered ejection fracture indicating various degrees of heart failure

Many patients who had a heart attack and were quickly treated with angioplasty and stent insertion have had some minor persistent damage to the heart muscle resulting in abnormal echocardiograms with lowered ejection fractions. In the past without the acute intervention they would likely not have survived. Now due to modern medical technology these patients did survive, but they are left with a mild degree of heart failure, as a certain portion of their heart muscle has died off.

What kills the patient with a heart attack?

As explained above, when the heart muscle no longer is able to function as a pump, the patient dies. This can come from irregular heartbeats, particularly ventricular fibrillation that does not respond to emergency treatment with a defibrillator. This is an electrical device that resets  The reason can also be a heart attack that kills a significant part of the heart muscle. Ventricular fibrillation often occurs when not enough oxygen reaches the heart muscle and the special nerves that coordinate that heart muscle fibers to contract as one unit. Regular monitoring of the carotid intimal-medial thickness (IMT) by ultrasound will give a fairly accurate test for coronary artery hardening as the two are closely related.

Elective angioplasty or stent placement

The doctor who has a patient in danger of deterioration can refer the patient to a cardiologist. Angioplasty and stent placement can prevent further deterioration for the time being. It is much safer to do these procedures electively rather than during an emergency when the patient is in distress.

Prevention of heart attacks, any volunteers?

Following the overview above it becomes apparent that prevention to not get heart disease is the best approach with regard to hardening of the arteries. This can be achieved by doing the following:

Adopt a Mediterranean diet

You must abandon the Standard American diet. This means no processed food, no refined sugar intake, avoid as much starchy foods as possible. Adopting a Mediterranean diet or a DASH diet is a first step. The DASH diet was developed to help patients with high blood pressure to reduce their blood pressure through the use of this diet. Reducing blood pressure will also reduce the risk of heart disease.

Avoid excessive alcohol intake

Avoid excessive alcohol intake (more than two drinks per day for men and more than one drink per day for women) as the toxic effect of alcohol kills heart muscle cells. This in turn leads to heart failure.

Regular physical exercise

Regular physical exercise will condition your lungs and heart and improve your cardiac output. By having bigger reserves the person becomes more resilient to developing a heart attack.

Increase your fiber intake

Increasing your fiber intake to 30 to 35 grams per day using vegetables and fruit and additional fiber supplements. Common fiber supplements consist of psyllium husk and/or others from the health food store. Take it in the morning with breakfast and with lunch. By avoiding extra fiber at dinnertime you sleep better at night. It turns out that fiber intake is very important to lower LDL cholesterol and triglycerides by interfering with the enterohepatic pathway that leads to recirculation of bile salts rich in these fatty substances. The net results are lower LDL cholesterol and triglyceride levels and higher HDL cholesterol (the good cholesterol) levels.

Vitamins and supplements

Take some vitamins and supplements. Vitamin B2, B6, B12 and methyl folate will support methylation pathways. Vitamin D3 in a good dose like 5000 IU per day or more and vitamin K2, 200 micrograms per day will remove calcium out of the arteries and transport it into the bones; this effectively prevents hardening of the arteries and prevents osteoporosis at the same time. Omega-3 supplements (EPA/DHA) are very useful to keep inflammation under control and delay hardening of the arteries; it helps to lower LDL and increase HDL.

Bioidentical hormone replacement

Have your hormones checked. Some doctors do not feel comfortable doing this; maybe you want to see a naturopath about it instead. Your body needs the hormone receptors satisfied by adequate bioidentical hormone levels; otherwise you age prematurely and give up body functions that you would rather keep. Normal hormone levels prevent osteoporosis, premature hardening of the arteries, Alzheimer’s, erectile dysfunction and premature wrinkles. The essential hormones involved in cardiovascular disease prevention are thyroid hormones, sex hormones and in some aging people also human growth hormone.

Measuring heart function

Once every 2 years it would be good to measure your heart function as is outlined in this blog.

17 causes of blood vessel disease

There are many more factors that have been identified by researchers to contribute to hardening of the arteries.  It is useful to read this and think about which of these factors may apply to your case.

Heart Attacks Can Kill

Heart Attacks Can Kill

Conclusion

I have explained that hardening of the arteries is the cause of heart attacks. This is caused by a multitude of factors including sugar and processed food overconsumption, smoking, excessive alcohol intake, obesity, undertreated high blood pressure and diabetes. Simply doing angioplasties and placing stents will not stop the process of what led to the heart attack in the first place. Almost 15% died within 5 years following those procedures and 9% got another heart attack. They did not change their diets and stayed inactive.

Congestive heart failure can kill

There is another sad aspect about clogging of coronary arteries. The more coronary artery flow we lose through hardening of the coronary arteries, the lower our ejection fraction. This means our heart as a pump is failing more and more. When we reach the point of less than 50% of ejection fraction, we enter disability country. This means clinical heart failure, forcing us to wear continuous oxygen masks and being unable to exercise or walk. Heart failure is as deadly as terminal cancer having a very high mortality rate.

Concentrate on prevention now, because heart disease remains the number one killer. Remember that we can largely prevent heart disease when we follow the steps mentioned above!

More info about heart attacks: http://nethealthbook.com/cardiovascular-disease/heart-disease/heart-attack-myocardial-infarction-or-mi/

Mar
19
2016

Book Review: “Healing Gone Wrong – Healing Done Right”, By Ray Schilling, MD

This book entitled “Healing Gone Wrong – Healing Done Right” (Amazon, March 18, 2016) is dealing with the practice of medicine then and now. Medical errors, false diagnoses and wrong treatments are nothing new in the history of medicine. It happened in the past, and it is happening now. My first book was about anti-aging. The title was “A Survivor’s Guide to Successful Aging” (Amazon 2014).

Book overview

Chapter 1

Here I describe describe that famous people like President Kennedy, Elvis Presley, Churchill, Beethoven or more recently Michael Jackson have something in common: all of them suffered the consequences of blatant medical mistakes. In Beethoven’s time lead containing salves to plug the drainage holes from removing fluid from his abdomen caused lead poisoning. In this chapter I review also how doctors treated the illnesses of the above-mentioned celebrities, but then ask the question: “What better treatments have offered to prevent some of the disastrous treatment outcomes?”

Chapter 2

Modern drugs seem to come and go. We learn that twenty-first century medications that are supposed to be the latest therapeutic agents are having their potentially deadly consequences too: COX-2 inhibitors, the second generation arthritis drugs cause strokes and heart attacks! Your doctor may still prescribe some of these dangerous drugs for arthritis now.

Chapter 3

This chapter deals with the fact that medical treatments for people’s diseases may be inappropriate when the doctor treats only symptoms, but the doctor does nothing about the causes of their illnesses. This is a scary thought.

Chapter 4

What does it take to prevent these poor health outcomes, so that we will be able to prevent any disastrous outcomes pertaining to our own health care in the present and future? As we will see, the problem today is still the same as it was in the past, namely that many physicians still like to treat symptoms instead of the underlying cause of an illness. Big Pharma has the seducing concept of a pill for every ill, but it is not always in your best interest, when these medications have a slew of side effects. “Gastric reflux” means a mouthful of stomach acid. Big Pharma simply offers the patient with the symptom of gastric reflux a multitude of medications to suppress this symptom. But it is more important to dig deeper to find the reason for the illness and treat the underlying cause.

Chapter 5

We all need our brain to function. This chapter concentrates on the brain and how we can keep our brains functioning optimally until a ripe old age. This review spans from prevention of head concussions to avoiding type 3 diabetes (insulin sensitivity from overconsumption of sugar). It manifests itself in Alzheimer’s disease. It is a form of diabetes of the brain that leads to deposits of a gooey substance. Prevention of this condition is also reviewed .

Chapter 6

This chapter reviews what we now know about how to keep a healthy heart. Certain ingredients are necessary such as regular exercise, a healthy Mediterranean diet, supplements etc. The good part is that what is good for the heart is also good for the brain. You are preventing two problems (brain and heart disease) at the same time.

Chapter 7

What should we eat? And why does healthy food intake matter? Without the right ingredients of our body fuel, the body machinery will not work properly. The Mediterranean diet is an anti-inflammatory diet that is particularly useful.

Chapter 8

We need healthy limbs, bones and joints. We are meant to stay active in our eighties and nineties and beyond. No osteoporosis, no joint replacements, no balance problems that result in falls! Learn about how to deal with problems like these in this chapter.

Chapter 9

This chapter deals with detoxification. What do we do as we are confronted with pollution, with radiation in the environment and poisons in our daily food? A combination of organic foods, intravenous chelation treatments and taking supplements can help us in that regard.

Chapter 10

I am dealing here about reducing the impact of cancer in our lives. A lot of facts have come out in the past 10 years telling us that reduction of sugar and starchy food intake reduces cancer. Curcumin, resveratrol and vitamin D3 supplements also reduce cancer rates as does exercise and stress management. All of this is reviewed here.

Chapter 11

This chapter tells you all you need to know about your hormone status. Women need to avoid estrogen dominance; both sexes need to replace the hormones that are missing. By paying attention to your hormonal status and replacing the missing natural hormones with bioidentical ones, most people can add 10 to 15 years of useful, active life!

Chapter 12

Here you will learn more about anti-aging. You will learn about the importance to keep your mitochondrial DNA healthy. Apart from that there are ways how to keep your telomeres longer; certain supplements that are reviewed will help. Also your lifestyle does make a big difference in how old you can turn.

Chapter 13

This chapter investigates the limits of supplements. Many supplements are useful, but you do not want to overdo it and get into toxic levels. More is not necessarily better!

Chapter 14

Here is a review of an alternative approach to treating ADHD. Attention deficit and hyperactivity disorder has been over diagnosed, has been neglected and has been over treated with dangerous drugs. An alternative treatment plan is discussed, which includes a combination of therapeutic steps.

Chapter 15

This gives you a brief summary of the book.

Kirkus Review

Kirkus Reviews reviewed the book on March 17, 2016: “A retired physician details how various preventative measures can fend off disease and disability in this consumer health guide. Schilling (A Survivor’s Guide to Successful Aging, 2014) had a family medicine practice in Canada for many years before retiring. Although Schilling ventures into some controversial territory in his latest book, it’s generally an engaging, helpful synthesis of ideas that draws on reputable research from the Mayo Clinic and other sources. Overall, it serves as an intensely detailed wake-up call to the importance of preventative health. He largely brings an accessible and even-tempered tone to his narrative, warning readers, for example, that preventative health measures can only aid in “a delay of aging, not ‘eternal living.’ ” A thought-provoking, impassioned plea to be proactive about one’s health.”

Healing Gone Wrong – Healing Done Right

Healing Gone Wrong – Healing Done Right

Conclusion

In this book it becomes evident that it is better to prevent an illness whenever possible rather than to wait for illness to set in and cause disabilities or death. You heard this before: “Prevention is better than a cure” or “an ounce of prevention is better than a pound of cure”. I will give an explanation, based on scientific data that there is indeed evidence to support these notions on a cellular level.

Mitochondria, the energy packages within our cells

The mitochondria, the energy packages within our cells, are the driving force that keep people vibrantly healthy well into their nineties. All this can only happen when the mitochondria function properly. If toxins poison the mitochondria and as a result they malfunction, we are not looking at a person with vibrant health. Instead sixty or seventy year-olds may use a wheelchair. If you want a life without disabilities, a life without major illnesses and enjoy good health to a ripe old age, you are reading the right book.

The book is written in American English.

Available in the US: http://www.amazon.com/gp/product/1523700904

In Canada: https://www.amazon.ca/Healing-Gone-Wrong-Done-Right/dp/1523700904/  

In other countries the book is available through the local Amazon websites.

Jan
31
2016

The Gut and Brain Connection

There is a lot of talk about the gut and brain connection. At the 23rd Annual World Congress on Anti-Aging Medicine (Dec. 11-13, 2015) in Las Vegas there were several lectures pointing out the importance of the gut flora for proper brain function. As a matter of fact, if you have the wrong gut flora, you can get a number of diseases like diabetes, fibromyalgia, rheumatoid arthritis, multiple sclerosis, muscular dystrophy, some cancers and even obesity. Martin P. Gallagher, MD, DC talked about this in his talk entitled “Gut on Fire, Brain on Fire!”

Function of the microbiome

The microbiome is the sum of all microbial organisms inhabiting the human body, which colonize mainly the colon, but also to a lesser degree the small intestine. Dr. Gallagher stated that the microbiome weighs only 7.1 oz., although in the past some have estimated its weight to be as high as 3 pounds. The purpose of the microbiome is to help form a gut/blood barrier. It forms a 30-micron thick layer in the GI tract, protects the intestinal lining and metabolizes food remnants, especially from carbohydrates. In addition, it also communicates with the immune system. There is a cross talk between the lining of the gut and the and the body’s immune system. The gut bacteria help the body to create stability; as a result the good bacteria also decrease intestinal permeability.

Leaky gut syndrome develops

When inflammation occurs in the gut, the thickness of the biofilm is less than 30 microns. Intestinal permeability increases and becomes “leaky gut syndrome”. This can be the cause of autoimmune diseases and possibly other diseases.

The enteric nervous system

The gut can produce as many neurotransmitters as the brain and spinal cord can synthesize. The enteric nervous system communicates with the brain through the vagal nerve. Serotonin is an important neurotransmitter that regulates motility of the gut. The control system of the gut can work on its own and override the concerns of the central nervous system.

Parkinson’s disease is a disorder of the enteric nervous system as well as the brain. With Alzheimer’s disease the characteristic brain lesions are also present in the enteric nervous system!

A mouse experiment showed the following. The Lactobacillus strain is  normally part of the microbiome of the gut.  Re-introduction of Lactobacillus into the gut flora resulted in healing certain parts of the brains of these animals, which researchers associate with anxiety and depression. But when the researchers severed the vagal nerve of these animals, none of these healing changes occurred.

The gut-brain-axis

For this reason the researchers suggested that the gut bacteria are able to communicate with the brain via the vagal nerve. Researchers have coined this connection the “gut-brain axis”. These protective gut bacteria have the ability to protect humans from gastric acidity, from bile acid toxicity, they adhere to the lining of the gut and they persist to reside within the gastrointestinal tract. Probiotics help the immune system to maintain the immunologic memory and to secrete antibodies, called immunoglobulins.

Two strains with benefit to humans are Lactobacillus rhamnosus GG and Saccharomyces boulardii. Probiotics often help against diarrhea. The natural food for gut bacteria in the colon comes from starches of chicory, asparagus, inulin and onions that are indigestible in the stomach and small intestine, but are fermented in the colon to provide food for the bacteria residing there.

Small Intestinal Bacterial Overgrowth (SIBO)

Overgrowth of the small intestine with bacteria that produce endotoxins appears to have significance in both animal models and human disease. Chlamydia species as well as Borrelia burgdorferi (Lyme) can produce toxins that cause hypersensitivity to pain in soft tissues in fibromyalgia and animal models of fibromyalgia. Moreover, SIBO – small intestinal bacterial overgrowth – in experimental animals caused the same hypersensitivity of the soft tissues and also leaky gut syndrome.

Risk factors for SIBO

What causes SIBO is too little stomach acid production, treatment with proton pump inhibitors (powerful anti acid medications) and antibiotics. To summarize, Dr.Gallagher said that SIBO also occurs in post-surgical patients, in patients with diabetes, is brought on by alcohol, nicotine, drugs and GMO foods.

Neurogenic inflammation

Normally the blood brain barrier keeps immune cells from the body out of the brain. Only glucose, proteins and lipids are allowed into the brain, but not lipophilic neurotoxins. In contrast, neurogenic triggers, when admitted to the brain, will compromise the function of the immune cells of the CNS, called microglia. In essence, this can result in memory loss, Alzheimer’s, dementia, seizures, migraines, Parkinson’s Disease, multiple sclerosis, cancer, weakness, numbness, etc.

What triggers inflammation?

Here is a long list of different items that cause inflammation: aging, hormone deficiencies, obesity, diabetes mellitus, cardiovascular disease, fungal infection, the Standard American diet (SAD), pain, trauma and mechanical stress, heavy metals, food allergies, toxins, gut dysbiosis, small intestinal bacterial overgrowth, mal-digestion/absorption, prescription drugs, over-the-counter drugs, recreational drugs and alcohol, lack of exercise and lack of sleep.

Neurotoxic insults start the chain of reactions  like heavy metals, nutritional deficiencies, viruses/fungus/bacteria, inflammatory diet, MSG, solvents, pesticides, herbicides, etc.. One or more of these factors destabilize the tight junctions of the blood brain barrier, which leads to neurogenic inflammation.

Result of neurogenic inflammation

The result is Parkinson’s disease, MS, dementia, chronic pain, behavioral and personality changes, Alzheimer’s disease, ALS and Lyme disease. What seems to be happening a lot is that there is overgrowth of abnormal bacteria in the small bowel, which produce toxins. These in turn lead to leaky gut syndrome, which allows neurogenic triggers to attack the blood brain barrier. It seems like from here it is a short step to neurotoxic insults of the brain overstimulating the microglia, which will produce the diseases listed above.

Healing of brain inflammation

First of all, treatment starts with the Mediterranean diet, which has been shown to have anti-inflammatory properties. Second, people who are gluten sensitive need to eliminate gluten entirely from their food. Third, casein sensitive people need to eliminate dairy products. Furthermore, a triple strength, molecularly distilled fish oil product is taken as a supplement every day with 4 grams or more of DHA/EPA. This helps the anti-inflammatory response.

Glutathione

One of the most powerful antioxidants and anti-inflammatories is intravenous glutathione. This is given as intravenous chelation therapy, which removes heavy metals. Other chelation agents such as EDTA intravenously may be given alternatively. Dr.Gallagher said that glutathione serves as primary cellular defense against free radicals, is a powerful antioxidant and serves as detoxifying agent against xenobiotics. Xenobiotics are remnants of artificial fertilizers, pesticides and pollutants that are contained in crops we eat.

Dr. Gallagher gives 600mg of glutathione twice per day intravenously for 30 days. Uniquely, in Parkinson’s disease patients whose mid brain is often poisoned by mercury this leads to 42% decline of disabilities and the effect lasts for 2 to 4 months after this treatment has been stopped. Coupled with this the treatment also protects telomeres, the caps on the ends of cellular DNA as well as mitochondrial DNA. In addition, glutathione is protective of neurons and nerves.

Curcumin

This common Indian spice, found in turmeric is a potent anti-inflammatory. It is a safe natural agent and has also anti-viral and anti-tumor activities. It binds to the vitamin D receptor and works synergistically together with vitamin D3. Solid lipid curcumin particle technology makes curcumin 65-fold more bioavailable; free curcumin is allowed to pass the blood brain barrier. Lower doses achieve the same effect than regular curcumin.

According to a publication using lipidated curcumin the following observations were made: improved vascular function; equally important, inflammatory markers reduced by 14%; in like manner, triglycerides lowered by 14%; by the same token, oxidative stress reduced; not to mention, catalase increased and finally total antioxidant status improved. Here is another paper about lipidated curcumin.

Omega-3 fatty acids

Omega-3 fatty acids are anti-inflammatory by countering the arachidonic acid pathway that leads to inflammation. Physicians recommend it as triple strength, molecularly distilled fish oil. DHA/EPA are the active ingredients. Chronic inflammation requires 2 to 12 grams daily; irritable bowel syndrome 6 to 12 grams daily; depression, anxiety and insomnia require 2 to 4 grams per day; autoimmune disease, back pain and degenerative joint disease 4 to 12 grams per day.

Gut/brain dysbiosis

For gut/brain dysbiosis Dr. Gallagher recommended to start with a 10-day fruit/vegetable detox program. Milk thistle, glutathione and pancreatic enzymes in combination lead to improvement. Lipidated curcumin is also useful. The physician also gives glutamine, prebiotics and probiotics for gut support. He also tells the patient to take molecularly distilled fish oil (DHA/EPA) and vitamin D3 as anti-inflammatories. Doctors also administer oral and intravenous glutathione to detoxify. Many doctors use natural as a combination of glutathione, oregano, olive leaf and silver salts.

The Gut and Brain Connection

The Gut and Brain Connection

Conclusion

Inflammation can start in the gut, lead to leaky gut syndrome and break down the blood/brain barrier. The end result is that inflammation develops in the brain and Alzheimer’s disease and dementia can occur. The sooner the physician starts with treatment, the faster the recovery is. When the patient has reached the end stage, it is difficult to turn the inflammatory process around. Fortunately there are effective ways to get the inflammation under control with intravenous glutathione in the beginning and subsequent treatment with lipidated curcumin, omega-3 fatty acid and vitamin D3. A permanent switch to a Mediterranean diet is important as well to keep inflammation under control.

Lifestyle and nutrition choices are important for prevention

A few years back this mainstream medicine considered this type of approach as “quackery”; now it is the latest information from research into the brain/gut connection. The right lifestyle and nutrition choices can do a lot on a preventative basis. Once disease has taken root, treatment may still be possible, but once it is at a later stage a full cure is unlikely.

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Jan
23
2016

Life Extended By Several Decades

Have you ever thought about the possibility to prolong your “Freshness Date”? At the 23rd Annual World Congress on Anti-Aging Medicine on Dec. 13, 2015 in Las Vegas the endocrinologist, Dr. Thierry Hertoghe from Belgium gave a talk about “How to extend the human lifespan by 40 years”. Dr. Hertoghe explained that it is possible to extend life by paying attention to the factors that prolong life and combining them as an anti-aging type lifestyle. He made a distinction between

  1. normal aging: up to age 82
  2. healthy aging: up to age 100
  3. anti-aging medicine: up to age 122
  4. reversing aging medicine: much more than 122, perhaps to age 150 or more.

Normal aging (up to age 82)

Life expectancy is on average about 82 years. From the age of 50 to 60 onwards you may encounter problems with increased cholesterol, high blood pressure leading to heart attacks and strokes. Coronary artery by-pass surgery may extend an individual’s life by 10 to 15 years. But hardening of the arteries in the general circulation will eventually cut down the blood supply to vital organs leading to premature death that could have been avoided.

Around the mid 60’s to mid 70’s 12.4% of African Americans or 2.9% Caucasians get Alzheimer’s disease. These figures worsen rapidly with further aging: in their mid 70’s to mid 80’s 32.5 % of African Americans and 9.8% of Caucasians suffer from Alzheimer’s disease. At the age of 85+ years 54% of African Americans and 27% of Caucasians have Alzheimer’s disease. With normal aging Alzheimer’s has already increased, and this trend likely is continuing.

Loss of memory, depression and musculoskeletal pain

Memory loss also leads to a shortened survival curve; people with memory loss live two years less on average than compared to a group with no memory loss.

Add to this loss of life because of depression, common in older age. Compared to a non-depressed group over 2 years of older people the depressed group lived 30% shorter.

Musculoskeletal pain in younger age (18-44) was 38%; the next demographic group aged 45-64 reported 61% of musculoskeletal pains; seniors between 65 and 74 had 68% of musculoskeletal pain, and in the demographic group of 75 and up 71% of persons suffered of musculoskeletal pain. As we will learn later there may be hormone deficiencies behind these neck and back pains. If the patient does not seek treatment, this can lead to falls, fractured hips and premature loss of life. Those who survive accidents often become wheel chair bound and end up in nursing homes.

Patients with rheumatoid arthritis and patients with other disabilities have a lower life expectancy

One specific subgroup of patients with musculoskeletal pain are rheumatoid arthritis sufferers. After 10 years of having rheumatoid arthritis patients will have a survival of only about 50%. With involvement of more than 30 joints  (more severe form of the disease) only about 40% will survive. In other words, rheumatoid arthritis is an important factor for lowering people’s life expectancy.

At an age of 65 to 74 men have 23% of disabilities, while woman have 27.5% disabilities. This increases between the ages of 75 or older to 40% for men and 44.5% for women. At the age of 65 disabled men have a 3.5% higher death rate than the average population; disabled women’s death rate is 2.5% higher than the normal population. In other words, disability kills.

Obesity, and heart disease

Urinary urgency and incontinence leads to a 3.13-fold higher mortality rate than a control group of men who do not have these symptoms.

65% of men and 85% of women above the age of 50 have abdominal obesity. This is not just a harmless condition. There is an association between increased triglyceride levels and increased mortality due to cardiovascular disease and diabetes.

By the age of 65-74 heart disease has a frequency of 32% in men and 23% in women. At the age of 75 years and older this jumps to 44% in men and 32% in women. Once the doctor diagnoses heart disease, it causes a lot of premature deaths: an average person with heart disease lives 10 years shorter than those who do not have heart disease!

Healthy aging (up to age 100)

Improving lifestyle factors increases life expectancy

If we look at normal aging, we realize that all these diseases and disabilities we discussed are eventually killing us. In order to live longer we have to take steps that are known to interfere with some of these factors. For instance, quitting smoking will prevent heart disease, several cancers and chronic obstructive lung disease (emphysema). Positive thinking, social support and transcendental meditation will increase survival by preventing mental illness and depression, which in turn will prevent suicides. A healthy diet such as the Mediterranean diet or the Pegan diet will avoid cardiovascular disease and cut down cancer rates.

Live longer with better diet

One dietary change is called the “polymeal”. It consists of fish, fruit, vegetables, garlic, almonds, a moderate amount of wine and dark chocolate. Compared to the Standard American diet this type of diet would add 9 years for men and 8.1 years for women regarding their life expectancy. For instance, prostate cancer showed a 7-fold increase in a group of men who ate a lot of pickled vegetables, fermented soy products, salted fish and preserved meats, when compared to a control group who did not include these foods. In a group of women who had their meat well done and ate three servings of beef per week, breast cancer risk was 4.62-fold higher compared to women who ate meat done rare or medium rare. Overall cancer and cardiovascular mortality dropped by 35% in a study where 5 or more servings of fruit and vegetables were eaten per day.

Regular exercise and supplements of vitamin C and omega-3

A regular exercise program will strengthen the heart and lungs, keep your weight stable, reduce heart attacks and strokes and reduce the probability to develop cancer. A group of men between 61 and 81 were observed over 12 years and divided into those who did not exercise versus those who walked more than 2 miles per day. The exercising men had 19% less mortality compared to the sessile men. Vitamin C from fruit and vegetables or from taking supplements reduces global mortality from all causes by 46% compared to controls that did not. Similarly taking omega-3 fatty acid supplements (fish oil) daily reduced all cause mortality by 20%.

Dr. Hertoghe calls this “healthy aging” and this would allow you to be able to reach an age of about 100 years.

Anti-aging medicine (up to age 122)

Low thyroid hormones

Dr. Hertoghe told the audience that further attention to anti-aging factors could reduce mortality even further. He found over the years that paying attention to correcting hormonal weaknesses would have profound effects on how old a person becomes. Thyroid hormone replacement has been one of the steps that has helped people to feel more energetic, have less muscle pain, less falls, less fractures and complications. It also translates into longer lives.

One slide showed that a low free T3 level (low thyroid) was associated with a 3.6-fold higher death rate. A low free T3 level is an accurate predictor of cumulative death rate in cardiac patients.

T3 is also important for the maintenance of the immune system, which shows in patients with tuberculosis: the one-year mortality rate from TB in thyroid deficient patients was 75%, while patients with a normal thyroid had a mortality from TB of only 7%.

Replacement of missing sex hormones

Secondly, replacing missing sex hormones can add more life because cardiovascular disease is postponed (less heart attacks, less strokes), there is less cancer and better cancer survival, if a person comes down with cancer. Many statistics were quoted.

One interesting slide showed the longitudinal survival follow-up of congenital dwarfs in comparison with their normal brothers or sisters. Untreated male dwarfs turned only 56 years on average, while their unaffected normal brothers turned 75 years on average (19 years longer). With female dwarfs the difference is even more striking: untreated females dwarfs turned 46 years on average, while their normal sisters turned 80 years on average (a difference of 34 years).

Bioidentical hormone treatment prolongs life, lowers heart attack rates and lowers cancer rates

Another publication showed that the heart attack risk was 3.8-fold higher in a group of patients with hypopituitarism (under function of the pituitary gland), but the treatment group (treated with GH) had a normal rate of heart attacks.

11606 men aged 40 to 79 years were followed for between 6 and 10 years. The group who had the top 25% range of testosterone had a 19% lower mortality rates from heart attacks or cancer.

Older women, particularly aged 100 in Okinawa had 2.3-fold higher testosterone levels than women in the US at age 70. On the other hand 70-year old Okinawan women had 2.7-fold higher estrogen levels than US women.

Bioidentical hormone replacement therapy (BHRT) prior to developing breast cancer showed a 27% longer survival among 984 breast cancer patients in Sweden compared to those without prior hormone treatment.

Lower mortality rates for bioidentical hormone replacement therapy of breast cancer patients

In another group of breast cancer patients (2755 patients) aged 35 to 74 who were treated with bioidentical hormone replacement therapy (BHRT) after their breast cancer diagnosis, 50% had a lower recurrence rate (compared to no-BHRT treatment) and there was a reduction of 66% of mortality from breast cancer compared to controls without BHRT treatment. Another study showed that breast cancer patients would have a mortality rate of 33.3% without hormone treatment. After non-estrogen hormone treatment the mortality rate dropped to 12.5% and to 6% after estrogen/progesterone use. This shows the healing results of the various natural hormones.

Treating the cause rather than the symptoms

A group of 280 men and women around the age of 50 were treated with anti-aging hormone replacement for 2 or more years. In the beginning there were 34% of women and 15% of men with coronary artery disease. There were also 36.4% of women and 34.1% of men with high blood pressure. After replacing all of the missing hormones with bioidentical hormones for more than 2 years, coronary artery disease had dropped to 1.6% of the women and 1.08% of the men; high blood pressure had dropped to 2% of the women and 3% of the men. No drugs, just hormones! Of course, initially the doctors prescribed drugs to stabilize their condition, but they could gradually drop them safely. The reason was that the doctors treated the underlying hormone deficiency. The doctors were treating the cause of the cardiovascular disease rather than only the symptoms.

Low mortality of women on bioidentical hormone replacement

Dr. Hertoghe presented data of 6.38-year follow-up of 286 consecutive patients using anti-aging medicine (replacement of missing hormones with bioidentical hormones). These patients had an overall cancer rate of 2.1%, which compared very favorably to the 3.2% cancer rate among US women. The overall cancer rate was  3.1% in French women and 3.1% in Belgium women on no hormones. This is the type of information that is needed following the Women’s Health Initiative (WHI) that scared women into the false belief that hormones would be “poisonous”.

Synthetic hormone do not fit the hormone receptor

In the WHI synthetic hormones caused cancer and heart attacks; the reason for this was that synthetic hormones are not the identical shape as the natural hormones. But hormones and hormone receptors have to fit like a key into a lock; otherwise they are not effective or even block the natural life prolonging action of the natural hormone. This is why in the WHI study the outcomes were poor. Using bioidentical hormones the doctor can prevent heart attacks and strokes and they are also cancer-protective.

Reversing aging medicine (much more than 122, perhaps to age 150 or more)

General medicine has the goal to make patients as healthy as possible. With reversing aging medicine the goal is to make patients as young as possible. They are at their healthiest and feel younger again.

With anti-aging medicine using a healthy diet, exercise and bioidentical hormone replacement therapy the patients can add 15 years of good life. Add to these organ transplants, if necessary, telomerase activators and stem cell therapy. This can add another 25 years of life expectancy to a total of 40 years.

Growth hormone deficiency

Growth hormone deficiency is the one factor that has been underestimated. The discussion of dwarfs in comparison to their healthy brothers and sisters showed us the following. Growth hormone production can add between 19 and 34 years (average 26.5 years) of life. Dr. Hertoghe has done blood tests (IGF-1) and lately also 24-hour urine metabolite tests of growth hormone on aging patients and found that many are deficient with regard to GH production. These were patients where Dr. Hertoghe already replaced their thyroid hormones, if abnormal and replaced their sex hormones when they were low. But they lost hair, developed old looking faces with wrinkles. In addition, a loss of subcutaneous fatty tissue is giving the face a hollow appearance. They also had muscle and joint pains and thin skin, particularly over the back of their hands.

Replacement of growth hormone

He replaced their missing GH using daily GH self-injection with a tiny needle (similar to diabetes injections). Within 1.5 to 3 years the wrinkles disappeared, the faces started to look younger and patients did feel younger. Their muscle and joint pains had disappeared and their hair grew back. The dosage range is between 0.1mg and 0.3mg, a tiny amount of GH daily. This is not inexpensive, but some health care plans pay for this, as a lack of GH is a true hormone deficiency.

About organ transplants

Often it is a single limiting organ that determines when we die, typically the heart, lungs, brain, liver, kidneys, small bowel, pancreas or bone marrow. Organ transplants can add years of life, but it can be cumbersome to find a suitable donor. One study showed that only 40% to 60% of organ transplants are surviving 8 years after the surgery.

Stem cell therapies are other ways to prolong life. More research will perfect this, but essentially stem cells can provide 220 different cell types for in-vitro organ culture. This can probably be of use in the future to replace malfunctioning organs.

Life Extended By Several Decades

Life Extended By Several Decades

Conclusion

The dream of staying younger for longer can be a reality today. You just need to be willing to discipline yourself and watch what you are eating (Mediterranean type diet). Also, exercise regularly and have a positive psychological attitude. If the outdoor air is poor where you live, you may want to consider moving. Move to a place with good air quality. Sleep well for 7 ½ hours every night and retire not later than 10 to 11PM. You need to be asleep between midnight and 3AM as the growth hormone peak occurs at that time.

Take supplements

Take supplements that contain longevity micronutrients (magnesium, vitamins A, C, D, E, B6, B12, Co-Q-10, selenium, zinc, iron in premenopausal women etc.). Replace all missing hormones with bioidentical ones, like thyroid hormones (T3 and T4), sex hormones, DHEA and GH. Stem cell therapy and telomerase activators for cell rejuvenation will also have more of a place in the future.

Even, if you do only part of this reversing aging program you will slow down aging.

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Nov
28
2015

Diet And Brain Health

The fact that the topic of diet and brain health keeps popping up in the medical literature, is significant. This year has not been any exception.

The Mediterranean diet in particular has been shown to have very positive effects on postponing Alzheimer’s disease by as much as 5 years.

A clinical study on 674 elderly patients (mean age 80.1 years) without dementia, was published in the journal “Neurology”. It examined the question whether adherence to the Mediterranean diet would affect the degree of brain atrophy. Researchers already knew that Alzheimer’s disease was less common on a Mediterranean diet.

The findings were interesting: a high adherence to the Mediterranean diet led to a higher total brain volume, total grey matter volume and total white matter volume as measured with high-resolution structural MRI scans.

Quality of diet influences cortical thickness of brain

Lower meat intake led to higher brain volume. In addition, more fish intake also caused the mean cortical thickness of the brain to increase. Parts of the brain in Alzheimer’s patients showed atrophy like in the cingulate cortex, parietal lobe, temporal lobe, and hippocampus with good volumes on MRI scans when patients adhered to the Mediterranean diet. These volumes started to shrink when the diet was poor.

Those patients adhering to a Mediterranean diet have brains that on MRI scan look 5 years younger and are much less likely to develop Alzheimer’s disease. Physicians have known for a long time that people, who eat a healthy diet, exercise regularly, don’t smoke and who keep mentally stimulated will generally have healthier brains than people who don’t do these things.

What is the Mediterranean diet?

It involves eating meals derived from plants: vegetables, fruit, cereals, beans and nuts. You can eat fish and poultry twice per week. You cut down the amount of meat and dairy you eat, but you can have a glass of wine per day. Instead of butter olive oil is used instead. Here is more information of what is included in the Mediterranean diet.

Because there is less fat and less high glycemic index carbs in this diet, it is also a diet that lends itself for weight management. You shed a few pounds and reach your ideal body mass index without paying much attention to it.

Apart from the Mediterranean diet the MIND diet has also been shown to prevent brain atrophy. This diet is a combination of the DASH, which physicians developed for controlling high blood pressure, and the Mediterranean diet.

The Mediterranean diet makes you live longer

The Nurses’ Health Study that has been going on since 1976 showed that telomeres, the caps on chromosomes, were getting shorter in nurses who lived on junk foods, but surprisingly nurses on the Mediterranean diet preserved their telomeres. Longer telomeres have an association with slower aging. And people with longer telomeres reach an older age without diseases like heart attacks, liver disease or cancer.

Exercise on top of the Mediterranean diet

In addition to relying on a healthy diet, like the Mediterranean diet, for your health, think about doing regular exercises. These two ingredients together will prevent heart attacks, strokes and other diseases. When you combine exercise with a healthy diet your abdominal girth shrinks as this study showed.

Another study showed that when a Mediterranean type diet is combined with regular exercise, adult onset diabetes occurrence could be reduced by 28-59%.

This is quite a significant effect of two simple interventions: a healthy diet and regular exercise.

Don’t smoke

It does not make sense to go on a healthy diet, exercise and then smoke! Interestingly an Iranian study showed that when people became health conscious, adopted a healthy diet and exercised, they also started to quit smoking. People who did all of this, quit smoking, eating healthy and exercising regularly, were also the happiest and most content.

Exercise your brain

The evidence shows that any stimulation of brain activity, particularly anything that requires active and abstract thinking will protect the brain from developing Alzheimer’s disease.

Another study showed that prevention of Alzheimer’s disease is achieved by quitting smoking, treating high blood pressure, stimulating the brain and treating diabetes.

Diet And Brain Health

Diet And Brain Health

Conclusion

us. This approach will be the most successful way to prevent Alzheimer’s disease. It starts with quitting smoking. It goes on to starting a Mediterranean diet and staying on it. Regular exercise will take care of preventing heart attacks and strokes. But exercise also ensures that all of your brain cells continue to get oxygen and nutrients. This in turn prevents brain shrinkage.

Weight loss included in Mediterranean diet

The Mediterranean diet has a lower calorie content than the Standard American diet, there will be weight loss. The weight loss will continue until you reach your ideal body mass index. You can stimulate your brain by actively doing computer work, doing puzzles, playing a music instrument and phoning friends. In addition you may want to read reading books etc.. All this  will contribute to preventing Alzheimer’s. Watching TV or movies is not an active mental activity. This is passive thinking, which means it is not as valuable as the other activities. Pick a hobby that enhances your life, and your brain will thank you for it too!

Oct
24
2015

Best Anti-Aging Products

It seems like every day there is some news about a vitamin or supplement that has the reputation of being good for you, so here are the best anti-aging products. But the ordinary person does not really know what will have an effect on anti-aging and what will not.

In the following I will review the key vitamins and supplements that have published anti-aging effects. With this I mean that there has been a consensus of anti-aging experts that several studies have shown a positive clinical effect of vitamins and supplements. Not all claims in the media are true.

Vitamins and supplements needed for heart attack and stroke prevention

Several studies stressed that vitamin K2 is a key vitamin. It removes calcium from the vascular compartment and transports it into the bones for storage. Osteoporosis prevention and prevention of heart attacks and strokes have a close link.  In my opinion this is not common knowledge. Another study from 2013, the Women’s Health Initiative in the US used a much larger patient base of 36,282 postmenopausal women. Researchers followed these women for up to 7 years. Initially there was some confusion as to how compliant the patients were in taking the required 1000 mg of calcium carbonate and 400 IU of vitamin D3. To clarify, the supplement compliant group when compared 7 years into the trial had 35% to 38% less fractures of the hip than the placebo group.

Vit. D3 did not cause kidney stones and needs to be taken in higher doses

This supplementation did not cause kidney stones in the study group, as some physicians often cite as the reason why they do not want to recommend supplementation with vitamin D3 and calcium. In other words all of these kidney stone concerns you have so often read in the media are not true.

  • The second vitamin (beside vit. K2) needed is vitamin D3 in doses of 4000 IU to 5000 IU per day. This helps to absorb calcium in the gut, but also helps to transport it into the bones away from the arteries. Apart from these vitamins and supplements regular exercise is necessary to condition heart and lungs. The overall effect is that osteoporosis, heart attacks and strokes are prevented. In addition, keep in mind that patients also need to avoid sugar as well to prevent oxidation of LDL cholesterol, which causes heart attacks.

PQQ, C0-Q-10, magnesium, hawthorn

  • You also need PQQ and Co-Q-10 for heart attack and stroke prevention (see below). These two supplements strengthen the mitochondria, the tiny power packages within the heart muscle cells and the brain cells. The better the support, the more resilient the heart and the brain are to the changes with aging. The heart and the brain are particularly rich in mitochondria.
  • There is a need for vitamin D3, alpha-lipoic acid and resveratrol in combination for prevention of heart attacks and strokes, because of their anti-inflammatory actions (see below).
  • Studies showed that magnesium and green leaf tea extract are effective in preventing heart attacks
  • Hawthorn is an herb that has been found useful for prevention of heart disease and treatment of mild heart failure (in Germany known as “Crataegutt”).

Improvement of mitochondrial function

If we want to have energy when we age, we need to take care of our mitochondria. This is where the biochemical processes take place that produce energy for us.

As I have summarized in this blog, there are several steps and supplements that will help us preserve mitochondria:

  • Mitochondrial aging is slowed down by ubiquinol (=Co-Q-10). Co-Q-10 repairs DNA damage to your mitochondria.
  • Another supplement, PQQ (=Pyrroloquinoline quinone) stimulates your healthy mitochondria to multiply. Thus, between the two supplements you will have more energy as optimal mitochondrial function is ensured.

Lifestyle changes, resveratrol, alpha-lipoic acid

  • There are simple lifestyle changes you can make: eat less calories as this will stimulate the genes, which in turn stimulates your cell metabolism including the mitochondria.
  • Resveratrol, the supplement from red grape skin can also stimulate the metabolism of your mitochondria. Exercise more and regularly as this will also stimulate your mitochondria to multiply similar to the effects of PQQ.
  • Alpha-lipoic acid is an anti-oxidant that counters the slow-down of the mitochondrial metabolism.

Anti-inflammatory vitamins and supplements

Since the mid 1990’s the medical profession knows that inflammation plays an important role in the development of heart attacks, strokes, inflammatory bowel diseases like Crohn’s disease and ulcerative colitis, Alzheimer’s disease, diabetes mellitus, arthritis (both rheumatoid arthritis and osteoarthritis), multiple sclerosis, just to name a few. Here is a list of vitamins and supplements that counter inflammation:

  • Vitamin D3: Vitamin D3 is an anti-inflammatory helping to prevent heart disease and cancer.
  • Alpha-lipoic acid: This anti-inflammatory is both water and oil soluble. It is an antioxidant protecting from cardiovascular disease, diabetes, and may reduce the size of a stroke.
  • Bioflavonoids: Bioflavonoids are found in fruit and vegetables. One of the most potent ones is resveratrol. Resveratrol prevents oxidation of LDL cholesterol, which prevents heart attacks. It also prevents Alzheimer’s disease and helps prevent insulin resistance as well.

Garlic, ginger tea, ginseng, green tea extract

  • Garlic: This herb has anti-inflammatory effects, stimulates the immune system and lowers blood pressure moderately. It is in use as an adjunct in treating high blood pressure, also for prevention of heart disease and of various cancers. It helps to reduce inflammation with osteoarthritis.
  • Ginger root extract: Ginger root is an anti-inflammatory, but also has anti-nausea effects and is useful for seasickness, morning sickness and side-effects from chemotherapy. Arthritis is also helped by it.
  • Ginseng: Ginseng is a popular herbal medicine; it has anti-inflammatory effects and improves immune function. Often people take it during the cold and flu season.
  • Green tea extract: Green tea extract is anti-inflammatory and has anti-oxidant effects. It is used for cancer prevention, stomach upsets, and diarrhea. It also helps in patients with Crohn’s disease and helps prevent heart disease.

Melatonin, rutin, selenium

  • Melatonin: Melatonin is a natural hormone produced in the pineal gland. It is a powerful anti-oxidant and anti-inflammatory. It also helps you to sleep. In higher doses it is used as anti-cancer medicine as it stimulates the immune system.
  • Rutin: Rutin is a bioflavonoid that is used to strengthen blood vessels, helps in stroke prevention and helps with osteoarthritis.
  • Selenium: Selenium is a trace element and an important anti-oxidant and anti-inflammatory. In other words, it stimulates the immune system, helps in prevention of cancer, and converts T4 thyroid hormone into the more active T3 thyroid hormone.

Cod liver oil, coenzyme Q-10, flax seed

  • Cod liver oil (omega-3) and krill oil are both omega-3 fatty acids. Krill oil contains more DHA, while fish oil derived omega-3 fatty acids contains more omega-3. Both krill oil and fish oil are needed as supplements to prevent arthritis, strokes, heart attacks, osteoporosis, diabetes, dementia, Alzheimer’s and inflammation.
  • Coenzyme Q10 has antioxidant properties, but also anti-inflammatory properties and helps to prevent cancer and heart disease.
  • Flax seed: Ground flax seed has anti-inflammatory omega-3 in it, cancer-protective lignans, blood pressure lowering properties and mild blood thinning activity. Flax seed has a rather tough shell. With a cheap coffee grinder you can easily grind your flax seed. In a few seconds it is ground. It is important to wipe out the grinder after use with a damp cloth to prevent future rancidity of leftover ground flax seed.

Methylation defects and vitamin supplementation

Some people are born with enzymatic defects in the methylation pathways. They are more prone to diverse diseases like autism, depression, anxiety, schizophrenia, adrenal dysfunction, addiction, cancer, allergies, immune weakness, diabetes etc.

Here is a list of the methylation pathway vitamins and trace elements important for those who are born into families where mental illness or diabetes is frequent, as they are the ones who often have methylation defects, many of which can be corrected (Ref.1).

  • Vitamin B2/riboflavin: Riboflavin is used for neonatal jaundice as part of phototherapy. Some adult patients experience relief from migraines.
  • Vitamin B6/pyridoxine: Pyridoxal phosphate is a co-factor of many enzymatic reactions in amino acid, glucose and lipid metabolism.

B-vitamins supporting nerves and bone marrow function

  •  Vitamin B12 is essential for your nerve function, bone marrow function (or severe anemia follows). It gives you energy and keeps you normal, but it is not a cure all. Sometimes in older patients absorption is a problem, but B12 injections every couple of months can easily overcome this.
  • Research about neural tube defects (spina bifida) in the baby of a folate deficient mother led to the discovery of folic acid. Heavy smokers and drinkers can get folate deficient.DNA synthesis requires folate as a co-factor.

Magnesium and zinc

  • Magnesium: Magnesium is involved in more than 300 biochemical reactions within the body. It helps with asthma, bone health, muscle pain and prevents heart attacks. It also cures psychiatric disease like anxiety and agitation. Magnesium is a co-factor for many enzymes reactions.
  • Zinc: Because zinc is an essential trace element, it is involved in many organ systems and zinc is used for many health problems. People may have heard that zinc is an important supplement in male infertility and erectile dysfunction. But patients with diabetes, high blood pressure, psoriasis, macular degeneration and night blindness. Zinc is a natural opponent of copper meaning that when zinc is low, copper levels in the blood are often high. This constellation can cause insomnia.

What makes a vitamin or supplement an anti-aging product?

If a vitamin or supplement fits into one of these following classes, it helps slow down aging and thus would be considered an anti-aging product:

1. Antioxidants (fight oxidant stress)

First of all, a typical representative would be vitamin C, which prevents oxidative damage of our DNA. Others are B vitamins (B1, B3, B6, B12 and folate), acetyl-L-carnitine, alpha-lipoic acid, bioflavonoid, garlic, ginger root extract, Gingko biloba, ginseng, green tea extract, L-glutathione, magnesium, manganese, melatonin, N-acetyl cysteine, potassium, rutin, selenium, vitamin E, and coenzyme Q10. We have discussed them above.

2. Anti-inflammatory action (fighting inflammation)

Secondly, vitamin D3 comes to mind, which suppresses inflammation in nerves (MS) or in blood vessels preventing heart disease. Others are alpha-lipoic acid, bioflavonoid, garlic, ginger root extract, ginseng, green tea extract, melatonin, rutin, selenium, cod liver oil (omega-3), coenzyme Q10, and ground flax seed.

3. Preserving mitochondrial function

Thirdly, B-vitamins and coenzyme Q10 are examples that do this. Mitochondria are important to provide energy in the body. Others are acetyl-L-carnitine, alpha-lipoic acid, ginger root extract, ginseng and selenium.

4. Prevent insulin resistance

Furthermore, there are vitamins and supplements that will prevent insulin resistance. This is pretty important as diabetes, where insulin resistance is present will shorten life expectancy. Ginseng, green tea extract, magnesium are examples of supplements that prolong life through countering insulin resistance. Others that do this are B vitamins (B1, B3, B6, B12 and folate), vitamin D, alpha-lipoic acid, beta-carotene, chromium picolinate, garlic, ginger root extract, manganese, potassium, and selenium.

5. Providing membrane integrity

In addition, other supplements are prolonging life by providing membrane integrity: beta-carotene, garlic and selenium belong into this group. Others are ginger root extract, ginseng, cod liver oil (omega-3), and ground flax seed.

6. Cure of partial methylation defects

Finally, partial methylation defects can be cured with B vitamins explained earlier and this has been shown to help improve some mental disorders significantly, improve life quality, prevent suicides and prolong life.

Many vitamins and supplements have not only an action in one of those categories, but in two or more (Ref. 2).  B1, B3, B6, B12 and folate belong into category 1, 3, 4 and 6, so there is a huge overlap and this is what anti-aging physicians consider an advantage. Often conventional physicians shake their heads and say that the overlapping actions would prove that they are worthless.

Overlapping actions of supplements and vitamins

However, as time went on conventional physicians have started to adopt more and more the anti-aging concept, because science is proving in large trials from the Karolinska Institute in Sweden, from various Chinese universities, from American universities like Loyola University and Harvard Medical School, Salk Institute and others that the overlapping concept is valid.

Because of the overlapping effect of vitamins and supplements you may not need to take all of these listed here as long as you have a good overlap. I have listed dosages of vitamins and supplements in this link (scroll half-way down to the table entitled: Vitamins and supplements, your basic “life insurance”).

Best Anti-Aging Products

Best Anti-Aging Products

Conclusion

Although the topic seems to be complex, the basic idea is simple. We need to get away from processed food and return to eating whole foods, preferably organic foods. A good diet is the Mediterranean diet with an emphasis on vegetables, fruit and lean meat. Use mostly olive oil in salads. With this basic approach you will receive most of the vitamins and supplements I mentioned above. You can get more sophisticated and add some of the key vitamins and supplements I mentioned.

Some lab tests may help with supplements

It is also useful to use lab tests to establish, whether there are vitamin deficiencies, and it is equally important that vitamin levels-such as vitamin D3- are not too high and not too low. Supplementation without verifying the need for it or exceeding the required dosage is not contributing to health (Ref.3). Many of the issues, which you find in this blog you will also find in more depth in my anti-aging book (Ref.4).

References

Ref.1: William J. Walsh, PhD: “Nutrient Power. Heal your biochemistry and heal your brain”. Skyhorse Publishing, 2014.

Ref.2: Life Extension: Disease Prevention and Treatment, Fifth edition. 130 Evidence-Based Protocols to Combat the Diseases of Aging. © 2013

Ref. 3: Ronald Klatz, MD, DO and Robert Goldman, MD, PhD, DO, FAASP, Executive Editors: “Encyclopedia of Clinical Anti-Aging Medicine & Regenerative Biomedical Technologies”. American Academy of Anti-Aging Medicine, Chicago, IL, USA, 2012.

Ref. 4: Dr. Schilling’s book, March 2014, Amazon.com:“A Survivor’s Guide To Successful Aging: With recipes for 1 week provided by Christina Schilling

Aug
29
2015

Problems With The Western Diet

Lately there have been various news reports cautioning us about the Western diet. We eat too much processed food, we eat too much sugar and we have to be careful with how much fat and what kind of fat we eat. Take this story from the CNN. Half the world lives in big cities. And this number will reach 70% in the year 2050, if the urbanization trend continues at the same rate. With it comes the consumption of fast food. The wealthier people are, the more meat they eat. This is exactly what is bad for us. Too much meat can cause gout, particularly when paired with alcohol. First it is time to explain some more about the Western diet. “The biggest features of a Western diet are overconsumption of over-refined sugars, highly refined and saturated fats, animal protein and a reduced intake of plant-based fibers,” says Ian Myles. He is located at the U.S. National Institute of Allergy and Infectious Diseases. This statement is specific enough: we are eating too much fat, red meat, salt and sugar, and too little fiber.

Too much fat

In processed foods we get too many omega-6 fatty acids, which have been shown to cause clogging of arteries and causing heart attacks and strokes, if not balanced with enough omega-3 fatty acids. But many processed foods still have hidden trans fats, which distribute free radicals in your system; this in turn causes hardening of the arteries again. Free radicals also age you faster. A candy bar with palmitic acid and fructose for instance, leads to a slow grade inflammation. The immune system mistakenly takes palmitic acid for the gut bacterium E.coli and mounts an immune reaction. This low-grade inflammation causes inflammation in the blood vessels, but also weakens the immune system. The sugar part of the candy bar oxidizes LDL cholesterol leading to clogging of arteries, which causes heart attacks and strokes.

Too much red meat

Grain fed and antibiotic treated regular beef changes the gut bacteria and can cause super bugs. The change of the gut flora can lead to inflammation in the gut lining and something called “leaky gut syndrome”. We carry almost 2 pounds of gut bacteria in us at any given time. But residual antibiotics from regular beef and chicken reduces that amount and changes the composition of our gut flora.

You can read in this blog that the changes taking place from consuming regular beef changes your liver metabolism and leads to accelerated hardening of the arteries, which in turn causes deadly heart attacks and strokes. On the other hand, grass fed beef or organic beef do not do this. To prevent leaky gut syndrome, heart attacks and strokes from developing you can take probiotics every day, which should include these two species: Lactobacillus acidophilus and Bifidobacterium bifidus. This keeps your gut flora stable and does not allow your food to undermine your health.

To much salt and sugar

Too much salt is often in processed food to prolong the shelf life. But we humans are very sensitive to overdoses of salt. Our kidneys have to work overtime to get rid of the excess salt. We need to drink enough water to allow the kidneys to produce urine, which will eliminate the excess salt. Persistent excessive salt intake will also cause high blood pressure. High blood pressure can cause heart problems, strokes and aortic aneurysms. Restaurant food often contains too much salt and sugar.

Too little fiber

The more food is processed, the less fiber it will contain. If you go for the pizza, it may taste good, but where is the fiber? If you eat bread and butter, where is the fiber? You may say that you like a donut. I ask you again: where is the fiber? The end result is that toxins that normally would have been bound to fiber in the colon and were eliminated in the stool are now interacting with the wall of the colon causing colonic polyps and colon cancer. It may not only be fiber as plant-based diets rich in fruits, non-starchy vegetables, legumes, and whole grains were shown to be associated with a lower risk of the most common cancers. That’s the reason why people who consume a Western diet have higher rates of cancer in general. They lack fruits and vegetables.

Polyunsaturated fatty acids

The recommendation in the 1980’s until about 2010 of a low fat diet to prevent heart attacks and strokes has failed miserably. It turned out that polyunsaturated fatty acids are of the omega-6 type, which gets metabolized into arachidonic acid and causes inflammation. The immune system gets suppressed from the chronic inflammation and the person becomes more prone to infections. As low fat diets are typically high in carbohydrates, there is a calorie surplus causing weight gain. Dr. Fife explains in his book that polyunsaturated acids interfere with the insulin receptor feeding into insulin resistance, which makes it even more difficult to control the metabolism and leads to more weight gain (Ref.1). The end result is what we have observed over the last few decades, a relentless obesity wave in the civilized world. It is a direct result of the Western diet.

Cancer caused by the Western diet

Breast cancer, colon cancer and prostate cancer are cancers that are related to the Western diet. But there are likely many other cancers that are also caused by it.

We know that free radicals cause cancer, such as from trans fats and rancid polyunsaturated fatty acids found in processed foods. Cancer is more common in obese people and people with diabetes.

Habits that make us eat more

There are habits that make us eat more like snacking and falling for so-called “fitness food” which contains dubious ingredients. It may come as a surprise, but married people can also fall prey to unhealthy habits together, forgetting about working out and sneaking in “skinny cocktails”. Read what Cynthia Sass, registered dietician had to say about this on CNN.

Solution to the Western diet

You may expect me to say that you should modify this or that in the Western diet. Modification does not work. You have to get radical here! The real solution is to abandon the Western diet altogether. Replace it with the Mediterranean diet without sugar and starchy foods. It is not that as bad as you can see from 1 week of recipes that my wife included in my book: “A survivor’s Guide To Successful Aging”.

You can eat cooked organic spinach, a piece of meat with slices of Avocado for breakfast. Cooking is done mostly with coconut oil or olive oil. Alternatively you may enjoy an egg or egg white vegetable omelette with lots of greens, mushrooms, onions and salsa and avocado on the side. Add to this caffeinated or decaffeinated coffee with stevia. Alternatively, a bowl of rolled oats, flaxseed and nuts with fresh fruit and organic milk, goat milk or yoghurt would make an excellent, sustaining breakfast. I am mentioning all of this to show you that you can get away from your familiar pancakes with maple syrup, sausages, waffles, toasts and muffins etc.

Food needs to be prepared form scratch with organic ingredients. GMO foods need to be avoided as the final judgment on these is decades away, and you do not want to become a human guinea pig.

Problems With The Western Diet

Problems With The Western Diet

Conclusion

The only way to “improve” a Western diet is to eliminate it and replace it by the Mediterranean diet. Throw all the processed food into the trash where it belongs! Avoid omega-6 fatty acids (polyunsaturated fatty acids), which have been shown to weaken the immune system and cause insulin resistance. The best fats are omega-3-fatty acids from marine oils (fish oil), coconut oil and olive oil. Forget all the other oils that are heavily advertised. They are not healthy.

I stick to organic foods although they are more expensive. Don’t forget that apart from a good diet you need to engage in a regular exercise program in order to prevent heart disease and cancer. And don’t stress out over the changes that you are about to make. Remember to manage your stress and relax!

References:

  1. Bruce Fife, C.N., N.D.: “The Coconut Oil Miracle”, 5th edition,2013, Penguin Books, NY 10014

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Aug
22
2015

Tools To Turn 100

A Swedish longevity study that went on for 50 years gave me the idea to blog about the factors that can help you to turn 100 and still have your mental capacity and good health. Let me introduce you to this study.

Researchers at the Sahlgrenska Academy in Göteborg, Sweden (which is the same as the University of Gothenburg) decided back in 1963 to follow a group of 855 Gothenburg men born in 1913 until they would either die or turn 100. The idea was to find out what killer diseases are in the way to reach such a ripe old age and if they would survive, what was it that made them to reach this age.

Think of it as a race to turn 100. The researchers had checkpoints along that journey: various surveys were conducted at the age of 54, 60, 65, 75, 80 and 100 to consider the factors that lead to longevity. 27% (232) of the original group reached the age of 80, and 13% (111) made it to 90. Only 1.1% of the men made it to the age of 100.

What were the causes of death for the other ones who did not make it? 42% of deaths after the age of 80 were due to heart attacks, 20% due to infectious diseases, 8% due to strokes, 8% due to cancer, 6% due to pneumonia and 16% due to other causes. 23% of the men over 80 were diagnosed with Alzheimer’s or dementia.

What else did the researchers find out? Factors that made people survive were refraining from smoking, maintaining a healthy cholesterol level and limiting coffee consumption to not more than 4 cups per day.

Another marker for longevity was either paying high rent for a condominium or own a house; in other words, a certain amount of wealth seems to be associated with longevity. Passing a fitness test at age 53 riding a bicycle was another peculiar finding of the study. This one points to the importance of fitness and clarity of thought as markers for longevity. There was a genetic factor also, as those who had a mother who lived to a ripe old age also survived longer than others who did not have this longevity advantage. However, researchers stressed that overall this genetic factor was of minor importance, the other factors that are under our control were much more important.

Two of the men who were 100 years old dropped out of the study: one because of dementia, the other one for personal reasons. Here are some of the facts about the other seven: none of them smoked; 2 lived at home, 5 in assisted living facilities. All of them wore hearing aids; all of them had good spatial and temporal cognition. All of them were slim, had good posture, but all used walkers to prevent falls or assist them walking. They were all able to read and watch TV, and most of them wore glasses.

Dr. Wilhelmsen who was part of the entire 50-year research effort said about the centenarians: “All of them were clinically healthy, satisfied with their circumstances and pleased to be living where they were.”

Other research about marriage, health and life expectancy

There is some peculiar research that found that men who are married are healthier than single men. This study came from the University College in London and was based on a group of 10,000 British people who were born within one week of each other on March 1958.

Being married or living common-law was beneficial for men compared to single men. One biomarker was the metabolic syndrome (a cluster of obesity, high blood pressure and diabetes), which was found to be 14% higher in non-married males while in females it did not matter whether they were married or not: they had the same low rate of metabolic syndrome. The longer men were married, the healthier they were. This was not so for the single male. Women, who married in their late twenties or early thirties, were much healthier in their later midlife compared to women who never married.

Harvard has published some interesting facts on men and marriage. A survey of 127,545 American adults showed that married men live longer than the unmarried males of the controls. A review of studies in the early 2000 suggested that when men were married to a well educated woman this may be causing heart attacks in the men. Quite peculiar, isn’t it? But this was refuted in a larger 2009 study, which found that married men live longer and are healthier when the partner is well educated.

Unhappiness and stress were singled out as a cause of high blood pressure, which leads to heart attacks later. Harvard reveals several other facts that are important with respect to longevity: cancer mortality is higher in unmarried men than in married ones; married men are at a lower risk of developing depression. They were found to have higher rates of satisfaction with life in retirement than their peers who never married. Marriage protects cognitive function and leads to a reduced risk of Alzheimer’s disease. Marriage is also associated with improved blood sugar levels and better outcomes with respect to cancer treatment or when hospitalized for other reasons.

General factors leading to longevity

We heard now several interesting points that seem to be linked to longevity. But what is it exactly that is behind some of these observations?

1. Diet

The Mediterranean diet is the gold standard as it has been shown to lead to the lowest mortality rates among diets.Note that longevity increases even more when sugar and starchy foods are avoided. And yes, a Mediterranean diet cuts down the risk for Alzheimer’s disease.

2. Exercise

It has been shown in many studies that regular exercise will reduce all diseases by about 50%! This is better than any medication; this is simply a must, if you are at all interested in living longer and healthier. Not only will your heart benefit from that, but your mind will thank you and not enter into dementia.          

3. Alcohol

This has been drummed to death, but the limit is 1 glass of red wine for women and 2 glasses of wine for men. Personally I do not believe that this is true. I have explained in a blog that the same heart protective effect can be achieved by 250 mg of resveratrol as supplement and avoiding alcohol altogether will prevent a number of cancers.

4. Smoking

Originally the Framingham Heart Study has shown that smoking is an important risk factor for heart attacks and strokes. Hundreds of other studies have verified this. Despite this fact women as a group are now repeating the experiment that has already been completed for men: smoking causes lung cancer and many other cancers as well as cardiovascular disease. I see young women thoughtlessly walking around town puffing their lives away.It shows you how powerful cigarette commercials are. Sometimes it is frustrating to watch this as a health care provider!

5. Stress management

This means seeking ways to reduce stress like meditation, self-hypnosis, yoga and others. This also means building social ties and mutually supportive relationships. It makes you feel that you belong, you have your place in society, you help others, and they support you.

6. Avoiding iatrogenic disease

Physician-caused illness is getting more common. Medications have become stronger and often have more potent side effects. For instance, if a physician treats a gluten-induced rash called dermatitis herpetiformis with a drug called Dapsone, the patient can get severe anemia, violent abdominal cramps and bloody diarrhea. A strict gluten-free diet would probably have helped the patient to clear up the rash. All of the symptoms that the patient had to suffer as a result of Dapsone were from this “iatrogenic disease”, which simply means they happened as a result of the doctor’s malpractice that had caused a medication-induced disease.

7. Avoiding exposure to free radicals

Many different agents like substances from pollution, radiation, rancid unsaturated oils and others contain free radicals that damage tissues and cause inflammation. Antioxidants like vitamin C, E and resveratrol can stop this as is reviewed here.

8. Using vitamins and supplements

As already indicated this will help to reduce free radical exposure by the use of antioxidants; reduce inflammation by using omega-3 fatty acids, Co-Q-10, vitamin C and E, resveratrol and others.

9. Avoid accidents

As you are aware, accidents can kill. Wear seat belts, drive safely, and stick to speed limits, particularly in curves. Also don’t drink and drive, don’t use your phone and don’t text and drive. The use of street drugs is also a common cause for accidents.

10. Use bioidentical hormone replacement

When we experience the change of life, called menopause in women and andropause in men we can allow nature to knock us off the planet or use scientific knowledge. It has been proven that it is perfectly safe not to use Big Pharma’s hormone concoctions that the body cannot recognize. Synthetic hormones cause iatrogenic disease as proven in the Women’s Health Initiative. Bioidentical hormones, however simply replace what is missing in menopause and andropause.

The reason this is important is that our system has hormone receptors on the surface of all body cells. In order to have normal function, we depend on bioidentical hormones to assist cell metabolism. For instance the heart muscle in a man has testosterone receptors as has his brain. In women estrogen receptors and progesterone receptors are contained in the cells. Using the right mix of bioidentical hormones based on saliva hormone tests or blood hormone tests can help the treating physician or naturopath to rebalance the body’s natural hormone needs with bioidentical hormone creams applied to the skin.

Tools To Turn 100

Tools To Turn 100

Conclusion

Tools to turn a hundred years old and still be fairly alert and fit are listed above. It is important that we start thinking along those lines, because it is only prevention that gets us safely there. If you allow yourself to constantly live it up and run your health down, how can you expect to turn 100? In the last 50 years the life expectancy has risen at least 20 years (85 years now, 65 years then). Now we are seeing a downward trend in the obesity and overweight population and the diabetics. They are the ones vulnerable to iatrogenic disease and mortality. They also are at a higher risk to die from heart attacks and strokes and they are more likely to get Alzheimer’s disease. Also, single men would do well to see their physician more often to check out their health status and perhaps change detrimental lifestyles that married men would not get into, because their wives talk to them. If you can switch from a curative approach in healthcare that usually does not work too well anyways to a preventative approach, you have a good chance to make it to 100. I talk to you then.