Nutrition Archives

Jul

2019

Replace Red Meat And Processed Red Meat

By Ray Schilling | Cancer, Cardiovascular disease, diet, heart attack, Heart Disease, Nutrition, organic food, Processed food, Stroke

A new study has shown that you can save lives when you replace red meat and processed red meat. The replacement was with fish, poultry or protein from vegetables. The study appeared in the British Medical Journal on June 12, 2019. It involved 53,553 women nurses and 27,916 male doctors in the United States and ran from 1986 to 2010. Every 4 years comprehensive diet sheets were compiled on each of the participants. Death rates of all of the clinical trial participants were also recorded. The amount of red meat or processed red meat servings, which the participants consumed per day was recorded. One serving of red meat is 3.5 ounces or 100 grams.

Results of the BMJ study

People consuming ½ a serving (50 grams) of red meat more per day over 8 years, had an increased mortality. It was increased by 9% over the following 8 years. Similarly, people consuming ½ a serving (50 grams) of processed red meat over 8 years, were in trouble. They had an increased mortality of 13% over the next 8 years. The researchers also found that when people ate less red meat and processed red meat, things normalized. Their mortality returned to a normal rate. Also, when people replaced red meat with fish, poultry and vegetables, the mortality figures went down as well.

Red meat consumption in the literature

The researchers reviewed the literature regarding disease risk and mortality with meat consumption. In particular, the researcher had an interest in increased red meat consumption and consumption of processed red meat. Other investigators mentioned that there was an increased risk of type 2 diabetes, colorectal cancer and other cancers. In addition, cardiovascular disease and increased overall mortality were up with meat consumption. The worst variety of processed foods are bacon, hot dogs, and sausages. Certain lung diseases like chronic obstructive pulmonary disease and heart heart failure are directly related to consumption of red meat or processed red meat products. Hypertension also has a link to red meat consumption. Components of red processed meats such as saturated fats, polycyclic aromatic hydrocarbons, preservatives and sodium can cause colorectal cancer and at the same time cause cardiovascular disease.

More details about the study

There were 8426 deaths among the nurses branch of the study. 3138 nurses died from cancer, 1774 from cardiovascular disease, 939 from neurodegenerative diseases, 751 from respiratory diseases, and 1824 from other causes. In the same time period (24 years) there were 5593 deaths among the males of the Health Professionals follow-up study. 1754 died from cardiovascular disease, 1754 from cancer. There were 434 deaths from respiratory diseases, 375 from neurodegenerative diseases, and 1276 from other causes.

Red meat consumption in women has decreased by 31% in the past 24 years. Men have cut back their red meat consumption by 11% in the same time period.

One subgroup of patients decreased their red meat consumption and replaced it with a higher intake of nuts, poultry (without skin), fish, dairy, eggs, whole grains and vegetables over 8 years. They had a lower death rate than the controls over the next 10 years.

Discussion of the BMJ study

The authors mentioned that a Japanese study found no increased mortality among 51,683 Japanese men and women eating red meat, poultry, processed meat and liver. There were 20,466 men and 31,217 women, aged 40-79 years. The study lasted for almost 16 years. There were 2685 deaths due 537 ischemic heart diseases and 1209 strokes. The investigators had traced how much meat the participants ate. They did not find any change in mortality up to 100 grams per day of beef or other meat consumption. I will discuss this further below.

Hormones and antibiotics may be partially responsible for higher mortality in the US

Dr. Valter Longo, professor of biological sciences at the University of Southern California and director of the USC Longevity Institute was not part of the study. He commented: “The lower or lack of association between red meat intake and mortality in other countries or areas of the world indicates that red meat may contribute to mortality in the United States by providing a high protein content but also because it may contain other factors that contribute to damage.“ He also questioned certain agricultural practices where hormones and antibiotics are in use in the raising of beef cattle in the US. This is not the case in Japan or Europe. He went on to say: “The reduced mortality, when red meat is replaced with fish, is consistent with this possibility since they contain generally similar levels of proteins”.

Use of antibiotics in cattle farming

The accepted practice of using antibiotics not only for treating infections, but also for accelerating growth in beef cattle has far-reaching ramifications. The problem is that use of antibiotics in milk cows produces milk with antibiotic residues. In beef cattle antibiotic residue are also in the meat of these cows.

The question arose whether or not the use of antibiotics in cattle would possibly cause resistance to antibiotics in humans. This publication examines this question. It comes to the conclusion that the probability of resistant strains of bacteria in humans as a result of the feeding of antibiotics to cows in the US would be small. However, there is another aspect that only recently has gained attention. It is the change of the gut biome in humans as a result of antibiotic residues from the standard agricultural practices of raising cattle.

Change of the human gut biome

Meat eaters have raised TMAO blood levels

The human gut flora can change for various reasons. But once it has changed, it often stays in an altered state. It is a permanent change in bowel flora that can cause chemical reactions in the gut with the consumption of beef and eggs. Beef contains carnitine, which can lead to the production of TMAO (trimethylamine N-oxide). Egg yolk contains choline, which also raises TMAO levels in the blood.

In the following study 113 healthy men and women consumed either a meat diet (beef), white meat diet or protein from non-meat sources. After one month the beef group had triple the amount of TMAO in their blood compared to the other two diets. Interestingly, when the diets were switched the TMAO levels normalized again in the former beefeaters when consuming white meat or protein from non-meat sources.

Changed gut flora causes raised TMAO levels

The use of antibiotics as growth promoters in the US beef industry is the standard practice for raising beef. But this has led to antibiotic residues that are detectable in the laboratory. When a person eats beef that is contaminated with antibiotic residues, the bowel flora loses its diversity of bacteria in the gut. This leads to an accumulation of other bacteria that produce TMAO in the presence of beef or egg yolk and can cause cardiovascular disease on the one hand and cancer on the other. This happens over time.

Discussion

The answer as to why US beef is causing colorectal cancer and cardiovascular disease is directly related to the practice of using antibiotics as growth promoters. The use of antibiotics in the beef industry leads to a change in the gut flora in humans consuming this meat. Bacteria that can produce TMAO are now having the upper hand. In the US people produce more TMAO in response to beef consumption as the study mentioned has shown. The Japanese study cited above showed no sign of cardiovascular mortality when people consumed up to 100 gram (one serving) of meat per day over 16 years.

Antibiotics as growth promoters outlawed in Japan and Europe

The reason is that in Japan, as well as in Europe the use of antibiotics as growth promoters are illegal. When humans consume meat in Japan or Europe the original gut flora stays intact with no production of TMAO. Incidentally, the same is true for organic grass-fed meat in the US, which has no antibiotic residues in it. Recently there was a publication from Denmark that suggested to replace some of the beef consumption by low mercury fish.The authors of that study said that this will reduce mortality from cardiovascular disease.

Replace Red Meat And Processed Red Meat

Conclusion

A new study in the British Medical Journal showed that an increase in red meat consumption of only ½ serving per day for 8 years caused an increased mortality of 9% over the following 8 years. With regard to processed red meat the mortality was even bigger, namely 13%. The researchers replaced some of the meat with white chicken meat or vegetables and the mortality normalized.

In contrast, a Japanese study showed that there was no increase in cardiovascular disease with the consumption of up to 100 grams of beef or other meat products over 16 years.

Using antibiotics as growth promoters illegal in Japan and Europe

I pointed out before that there is literature explaining why there is a discrepancy: the beef industry in the US feeds the animals antibiotics as growth promoters. This changes the bowel flora in humans who eat the beef. The changed bacterial strains in the gut use carnitine from beef and make trimethylamine N-oxide (TMAO). This is a toxin that causes both cardiovascular disease and cancer. This explains why in the US beef is one of the culprits that causes heart attacks and colorectal cancer. In Japan this is not the case. Both Japan and Europe do not use antibiotics as growth promoters in the cattle industry as it is prohibited.

In the US it is likely safe to eat organic meats (beef, chicken) as these meats will not contain antibiotics. Due to the numerous additives in processed red meat, it is still a sensible idea to skip these products!

Jun

2019

Both White Meat And Red Meat Elevate Cholesterol

By Ray Schilling | Cancer, Cardiovascular disease, diet, food, heart attack, Nutrition, Stroke

A study from the American Journal of Clinical Nutrition showed that both white meat and red meat elevate cholesterol. This was a randomized controlled clinical trial. Many observational studies in the past showed that red meat consumption could elevated LDL cholesterol values and this increased cardiovascular disease. Many study authors have recommended to get away from the dangers from red meat by switching to white meat from poultry .

However, this study pursued this question in more detail. It questions whether it is true that white meat is safer from a cardiovascular risk point of view. It also studies the effects on cardiovascular risk when switching to vegetable protein (vegan or vegetarian diets). In addition, the researchers assessed the effects of low or high saturated fat on LDL cholesterol levels.

Design of the study

Researchers from the Children’s Hospital Oakland Research Institute, Oakland, CA conducted the study. They rotated participants through three different diets for 4 weeks each with a washout period of 2 to 7 weeks in between where they ate their usual foods. The diets were as follows. The first tract consisted of food with high-saturated fatty acids (high SFA): red meat; white meat and non-meat. The second tract contained low-saturated fatty acids (low SFA): red meat, white meat and non-meat. The researchers determined the cardiovascular risk of these 6 diets by measuring triglyceride levels, LDL cholesterol levels apo B levels ad additional factors.

Results of the study

LDL cholesterol: 2.64 mmol/L for red meat, high SFA; 2.61 for white meat, high SFA; 2.46 for non-meat, high SFA.

The LDL cholesterol values for red meat, low SFA were 2.35; for white meat, low SFA were 2.38 and for non-meat, low SFA were 2.22.

The message from this part of the trial is that it did not matter whether you ate red meat or white meat, the LDL cholesterol was still high, particularly when combined with high saturated fatty acids. Lean cuts of red meat and of chicken (no skin) result in lower LDL cholesterol readings. The very best LDL cholesterol results came from non-meat protein like vegetables. This was particularly so when the vegetables contained only low-saturated fatty acids.

There were many more results in the study, but it would be inappropriate to list them all for this overview here. For those interested in it, here is the link where more detail is discussed. Here is a blog where I discussed how to lower cholesterol.

Discussion of the study that found that both white meat and red meat elevate cholesterol

For years physicians have recommended to exchange some of the red meat (beef, pork and lamb) with white chicken or white turkey meat. This was based on poorly designed observational studies. Now the investigators of a randomized controlled clinical trial have shown that the old assumptions were incorrect. White meat raises LDL cholesterol just as much as red meat does. But protein from vegan or vegetarian diets lowers LDL cholesterol significantly. In addition the effect of saturated fatty acids raises LDL cholesterol significantly in all of the different diets. The researchers pointed out that L-Carnitine from red meat is metabolized by gut bacteria into trimethylamine-N-oxide (TMAO). This is a substance that has two effects on the body: it causes increased atherosclerosis (hardening of arteries) and also causes cancer of the colon.

Both White Meat And Red Meat Elevate Cholesterol

Conclusion

This randomized clinical trial clearly showed that red meat and white meat cause the same elevation of LDL cholesterol and other cardiovascular risk factors. In contrast non-meat protein from a vegetarian or vegan diet lowers cholesterol. Also, high-saturated fatty acid food elevated cholesterol while low-saturated fatty acid food lowers cholesterol. For this reason, choose the leanest cut, if you eat red or white meat. Don’t be afraid to have a meatless day once or more often during the week. It will help you to equilibrate your cholesterol level. Keep in mind that your gut bacteria metabolize red meat into trimethylamine-N-oxide (TMAO). This is a substance that has two effects on the body: it causes increased atherosclerosis (hardening of arteries) and also causes cancer of the colon. For this reason keep your red meat consumption low, which prevents colon cancer, heart attacks and strokes.

Jun

2019

Ultraprocessed Food Kills

By Ray Schilling | food, heart attack, Heart Disease, Mortality, Nutrition, Processed food, Stroke

The British Medical Journal published two papers that showed that ultraprocessed food kills. The first paper showed that highly processed food causes heart attacks and strokes. Another paper in the same journal showed that mortality is significantly increased when people consume highly processed food. Both papers were reviewed by CNN.

Food categories

Food questionnaires were administered over 24 hours every 2 years from every participant using the NOVA classification system.

There were 4 categories.

Category 1 consisted of “unprocessed or minimally processed” food. This included legumes, vegetables, fruits, milk, eggs, meats, poultry, fish and seafood, yogurt, grains and natural juice.
Next was category 2 of “processed ingredients”. This included salt, sugar, honey, olive oil, butter and lard.
Category 3 consisted of “processed foods“. This included breads, cheeses, beer, wine, and cured traditional ham and bacon.
Finally, category 4 consisted of “ultraprocessed foods”. This included sausages, flan, chorizo, mayonnaise, pizza, cookies, potato chips, chocolates candies, artificially sweetened beverages including whisky, gin and rum.

Study on cardiovascular risk

A study from France followed more than 105,000 people for 5.2 years. The participants filled out food questionnaires every 6 months. The foods consumed were classified according to the NOVA categories. The results showed that the men’s diet consisted to 17.6% of heavily processed foods while the diet of women consisted of 17.3% heavily processed food. Each 10% increment of highly processed food (called “ultraprocessed” food) had an association with 12% higher risk of cardiovascular disease, 13% more heart attacks and 11% more strokes. The researchers could also show that a decrease in ultraprocessed food was leading to less percentage of these diseases.

Mortality risk when consuming ultraprocessed food

A similar study involving close to 20,000 participants in Spain that had a long observation time of 15 years (from 1999 to 2014). The 4 food categories were as mentioned above.

A person eating more than 4 ultraprocessed items per day or more had a 62% increase of death rate in comparison to those who ate processed food less frequently. Each additional ultraprocessed food item added another 18% of mortality risk. Maira Bes-Rastrollo, professor of Preventive Medicine and Public Health at Universidad de Navarra, Medical School said: “These results are in agreement with other recent results based on populations in France and the United States. If all the different study results align, despite the separate research groups using dissimilar populations, diverse age ranges and different methodologies, then this lends support to a possible cause-effect relationship between ultraprocessed foods and poor health.”

Discussion

You may remember that your grandparents reminded you not to eat “junk food”. Often junk food is consisting of ultraprocessed foods. Both of these independent studies from France and from Spain have shown that there is a significant risk of heart attacks and strokes associated with the consumption of ultraprocessed foods. In addition, there is also a significant mortality risk when you consume ultraprocessed food. The key is to learn from this and cut down on processed foods; instead eat foods that are less processed and are wholesome for you. Eat vegetables, fruit, nuts and stay away from the grocery store’s shelves with processed foods.

Ultraprocessed Food Kills

Conclusion

What your grandparents used to tell you about processed foods is now available as two separate publications from the British Medical Journal. The less processed food you consume, the healthier your food intake is. You will enjoy better health. This is the simple message. Avoiding ultraprocessed food will help you to avoid heart disease, heart attacks and strokes. In addition you will have a longer life expectancy. It is up to us to translate these findings into reality for ourselves.

Jun

2019

Replacing Part Of Red Meat With Fish Shows Health Benefits

By Ray Schilling | diet, fish oil, Health, heart attack, Nutrition, omega-3 fatty acids

A Danish study has shown that replacing part of red meat with fish shows health benefits.

The research was done by a PhD student and pointed out that men above the age of 50 were particularly benefitting from fish substituting part of red meat in their diet. Women in the childbearing age also benefitted greatly. On this diet pregnant women as well as the unborn children become healthier.

Risk versus benefit analysis

Sofie Theresa Thomsen, the PhD student who conducted this study did risk-benefit assessments regarding partial substitution of beef with low-mercury fish. Red and processed meat contains saturated fat, which is added to the other saturated fat in the Danish diet. Red meat and processed meats have been associated with colorectal cancer and some other cancers. But red meat also contains beneficial iron. In contrast, fish contains a lot of omega-3 fatty acids that are anti-inflammatory and also contains vitamin D. But one has to be careful about methylmercury content in fish. I reviewed fish, mercury contamination and the benefits in this link.

In her calculations Sofie Theresa Thomsen replaced 350 grams of beef per week with 350 grams of low-mercury fish per week.

If all the Danish households would do this partial beef/fish exchange, the Danes would gain 7,000 healthy years of life annually. This includes, among other health conditions, the prevention of 170 deaths from coronary heart disease.

What kind of fish can you eat?

As the link above shows, there are low, medium and high methylmercury contaminated fish. The higher the fish is in the predator chain, the higher the methylmercury content. This is of particular concern for pregnant women as mercury is toxic for the fetal brain tissue. But they consume low mercury fish and shellfish, like mackerel, herring, wild salmon, shrimps or clams, pregnant women benefit greatly from the beef/fish exchange. Tuna is too high in methylmercury to be included in the beef/fish exchange. If you were to include tuna in this, you would experience a health loss.

Vitamin D and iron

The study showed further that a partial exchange of beef by fish would reduce the number of Danes who are vitamin D deficient. The 350 grams of fish per week are sufficient to significantly raise the vitamin D blood level. Conversely, replacing a part of the beef intake with fish does not cause iron deficiency problems.

Who benefits most from replacing part of red meat by fish?

Sofie Theresa Thomsen asked who would benefit most from such a beef/fish exchange diet.

On the one hand it is the older than 50 year male population who is at a significant risk of developing heart attacks. The fatty fish with omega-3 fatty acids reverses some of the plaque in the arteries and keeps coronary arteries open. This prevents heart attacks and strokes.

On the other hand pregnant women and their children benefit greatly from the beef/fish exchange diet. The women will feel more energy and their offspring will have healthy brains.

Replacing Part Of Red Meat With Fish Shows Health Benefits

Conclusion

A study from Denmark analyzed what happens when a person exchanges 350 grams of beef with low mercury fish or shellfish per week. The conclusion was that Danes would gain 7,000 healthy years of life annually. Among these is the prevention of 170 deaths from coronary heart disease. But the most lives saved would be among men older than 50 years due to heart attack and stroke prevention. Pregnant women are also benefitting tremendously, not only for themselves, but for their children. The fish needs to be low mercury fish, as mentioned above, as mercury is a central nervous system toxin. Tuna is too high in mercury.

I have cut out red meat and meat products from my diet since 2015, when the WHO came out with the statement that red meat causes colorectal cancer. As a result I eat a lot more low mercury seafood and shellfish.

Jun

2019

How Can We Prolong Our Lives?

By Ray Schilling | Cardiovascular disease, cholesterol, diet, exercise, fish oil, Fitness, food, heart attack, Hormones, melatonin, mitochondria, Mortality, Nutrition, omega-3 fatty acids, Prevention, sleep, Stroke, sugar, telomeres, Vitamins and supplements

The question “How can we prolong our lives?” is something that fascinates many people. It is not one thing, one activity, one diet, or one lifestyle factor that determines longevity. It is the combination of all of the things listed below that are necessary.

Longevity is partially inherited from your mother

The reason for this is that mitochondria in your body cells come from your mother’s body. As you know, the egg (ovum) contains the mitochondria (the energy packages of the cell). The sperm that is the winner penetrating the ovum is shedding the tail outside the ovum. The tail of the sperm had loads of mitochondria in it to give it the energy to wiggle its way up the Fallopian tube to meet the ovum. This is the reason why we all inherit our mitochondria from our mother. If there is longevity on your mother’s side, you likely will have the longevity gene as well. So, this certainly helps, but on the other hand, we cannot pick our ancestors! Don’t be discouraged! There is enough that you can do.

Diet

The best type of diet is a Mediterranean-type diet. There is a new fasting mimicking diet, that likely turns on latent longevity genes that need to be intermittently activated, if we are serious about wanting to increase longevity. Dr. Longo is the inventor of the fasting mimicking diet. I have discussed this in detail here. Briefly, it consists of eating 500 to 600 calories on 5 consecutive days. The rest of the month you eat normally. The important part is that Dr. Longo has shown in humans that telomeres get elongated by the 5-day protocol per month. Longer telomeres means longer life. This is what we want, because this adds life to our life expectancy!

Lifestyle

Don’t smoke and don’t do drugs. Drugs interfere with our hormone- and other cell surface receptors. Our body cells don’t like artificial chemicals from outside. Don’t overlook the fact, that alcohol is also a drug! Alcohol is a nerve and cell poison. It has been shown to even be toxic, so don’t drink all the time. If you want a drink here and there, you probably get away with it. But binge drinkers (6 drinks or more in one evening) are out of luck; their life expectancy is shorter than that of non-drinkers.

Exercise

Regular exercise recharges your mitochondria to give you extra energy. It conditions your heart and lungs and also your muscles. Many people think exercise would cause weight loss. But it is not leading to that much weight loss at all! What is more important is the fact that it is reducing the overall mortality from many diseases by up to 47%! Exercise also improves blood sugar control, energy levels and sleep patterns. There are also hidden benefits, as the heart is being conditioned and the lungs are improving their vital capacity from regular exercise, particularly aerobic exercises like running or using a treadmill. But muscle strength also benefits from regular exercise.

Get enough sleep

You need 7 to 8 hours of sleep, and it is best to go to sleep between 10 or 11 pm. During your sleep your brain is being renewed and your hormones are reloaded. There is a diurnal hormone rhythm that ensures you have enough energy for the following day. A Swedish study found that longtime shift workers had a 28% higher mortality compared to a control group of daytime workers: Shift work and mortality.

Vitamins and supplements

Some minimum vitamin and mineral supplements are helpful for longevity: Mornings: 2 capsules of molecularly distilled fish oil (omega-3 fatty acids). Two tablets of vitamin C 500 mg chewable, one capsule of 150mg of chelated magnesium, resveratrol 500mg, vitamin B complex B-50, zinc 30mg, vitamin K2 two capsules of 100 micrograms, vitamin D3 5000IU every morning, CoQ-10 400mg. Evenings: 2 capsules of molecularly distilled fish oil (omega-3 fatty acids). Vitamin B complex B-50, chelated magnesium 150mg, melatonin 3mg to fall asleep, valerian root 500mg capsule (if you have anxious thoughts); you may repeat melatonin and valerian root in the middle of the night, if you wake up at 2AM or 3AM in the morning.

Brief explanation for vitamin and mineral replacement

In case you wonder about the rationale of my suggestion for vitamin and mineral replacement, here is a brief explanation: vitamin C stimulates the adrenal glands and helps support the immune system. You get more energy and get fewer infections. Molecularly distilled fish oil is anti-inflammatory, helps prevent osteoporosis, but also prevents heart attacks by preventing inflammation of the arteries. Magnesium and zinc are co-factors in hundreds of biochemical reactions inside our cells, so this helps your metabolism.

Resveratrol an anti-aging supplement

Resveratrol is a bioflavonoid derived from red grapes. It has multiple beneficial effects. It lowers blood pressure, helps to control diabetes better and prevents osteoporosis. But resveratrol also elongates telomeres, which translated into a longer life and less diseases. B complex vitamins are good for energy and many metabolic processes. Vitamin K2 and vitamin D3 work together to get calcium out of our arteries and deposit calcium into our bones. This prevents osteoporosis, which is particularly important for postmenopausal women, but is also important for men. Resveratrol also prevents heart attacks and strokes. CoQ-10 is important to lower cholesterol, but also supports the metabolism of mitochondria, the energy packages of our cells.

Hormone deficiencies

We all know that there is menopause for women and andropause for men. But there are silent hormone deficiencies that are less well known. For instance melatonin secretion gets reduced fairly quickly after the age of 20. Between the age of 50 and 60 you are basically deficient for melatonin, so using a supplement of melatonin tablets would be very reasonable. Another hormone, namely human growth hormone (HGH) is very likely deficient in us by the time we are 50 to 60 years old. I will deal with this further below.

Menopause

Women get into menopause between 45 and 55, but they can get there earlier or later. Women are missing estrogen and progesterone. Many women were horrified by the Women’s Health Initiative result in 2002. But this trial involved synthetic hormones that the body did not like. So women got breast cancer, colon cancer, heart attacks and strokes from Premarin and Provera, both synthetic hormones. Had physicians been sensible and put them on bioidentical hormones instead, they would have prevented heart attacks, strokes and osteoporosis. They would also have prevented breast cancer and colon cancer. The proper way to replace missing hormones in women with menopause is to replace them with bioidentical progesterone cream and bioidentical estrogen cream.

Andropause

Men get into andropause between 55 and 65. The testicles will no longer provide the man with enough testosterone. This leads to lack of sex drive, erectile dysfunction, but also to more heart attacks, muscle weakness and a lack of energy. The problem is that there is not enough testosterone to stimulate the mitochondria. Mitochondria are very prominent in the heart muscle, skeletal muscles, but also in the brain. When the doctor confirms a lack of testosterone with blood tests, he orders replacement with bioidentical testosterone cream or by a simple testosterone injection twice per week. The man will feel better after a short period of time (4 to 6 weeks) as all his functions return back to normal.

Many speakers at anti-aging conferences, which I attend every December in Las Vegas, seem to agree that bioidentical hormone replacement adds 10 to 15 years of life both in men and women. It also gives people renewed energy, and they look younger.

Human growth hormone

Many people do not know that human growth hormone (HGH) is important for longevity in adults. In childhood it was important for bone growth. 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, an endocrinologist from Belgium has done blood tests (IGF-1) and lately also 24-hour urine metabolite tests of growth hormone on aging patients and found that many were deficient with regard to HGH production. These were patients where Dr. Hertoghe already replaced their thyroid hormones, if abnormal and replaced their sex hormones when they were low.

Symptoms of human growth hormone deficiency

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 HGH using daily HGH 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 HGH daily. This is not inexpensive, but some health care plans pay for this, as a lack of HGH is a true hormone deficiency.

How Can We Prolong Our Lives?

Conclusion

I have given you an overview of the important elements of what increases longevity. The key is to have a healthy, balanced diet and leave junk food out. Don’t smoke and don’t drink excessive amounts of alcohol. No alcohol consumption would be best, because alcohol essentially is a nerve poison and can lead to dementia. Exercise regularly to lower mortality and strengthen your heart and lungs. Get enough rest and sleep to refresh your diurnal hormone rhythm. When we age, it is important to keep an eye on our hormones. You need a physician who is knowledgeable about it.

Hormone replacement

Hormones that are missing need to be replaced by bioidentical hormones. In addition you need to know what the level of IGF-1 is. HGH controls the IGF-1 level. If IGF-1 is low, you need HGH replacement. Studies have shown that replacement of missing HGH may be able to add 2 decades of good life. All of the other hormones replaced by bioidentical hormones will add 10 to 15 years. As stated in the beginning, there is not one thing only that increases longevity, but a combination of all these factors.

First published here: https://www.quora.com/What-increases-longevity/answer/Ray-Schilling

May

2019

The Foods That Are Killing Us

By Ray Schilling | Alzheimer’s disease, Arthritis, breast cancer, Cancer, Cardiovascular disease, cholesterol, Diabetes, diet, fish oil, gout, Health, heart attack, Heart Disease, High Blood Pressure, milk, Mortality, Nutrition, Obesity, omega-3 fatty acids, Processed food, Stroke, sugar, Vitamins and supplements

There is an article in a CNN report talking about the foods that are killing us. This review is based on an article in the Lancet. The Lancet study was based on a global review of eating habits in 195 countries. The question in the study was which of 15 food items caused the diseases that killed people. The answer was surprising. There are either omissions or unhealthy components of foods that kill us. Here is a list of 12 food groups that are problematical.

A dozen foods that were found to be problematical in the global review

Diet high in sodium (4 grams per day, which is 86% above the optimal level)
Low intake of whole grains (only 23% of optimal levels)
Low fruit intake
Diet high in trans fatty acids
Low omega-3 fatty acid diet (due to low intake of sea food)
Diet low in calcium
Diet low in fiber
High intake of sugar beverages or sugary foods (49 grams of sugar per day)
Processed meat intake too high (4 grams per day, 90% more than optimal)
Red meat consumption too high (27 grams per day, 18% higher than optimal)
Nut and seed intake too low (only consuming 12% of desired amount)
Diet low in milk (16% of desired amount)

Each of these components or several of them in combination create deficiencies in us or overburden us to the point where we can get sick and disabled.

Different countries have different eating habits

Globally there were 11 million deaths found in 2017 and 255 million years of disability because of various dietary inadequacies.

Here is the lineup of the leading causes of death:

cardiovascular disease with 10 million deaths and 207 million years of disability.
Cancers caused 913,090 deaths and 20 million years of disability.
Type 2 diabetes caused 338,714 deaths and 24 million years of disability.

This was broken down into statistics for each of the contributory countries. Here I am only citing some pertinent data that shows the importance of balanced meals for a healthy life expectancy.

Different death rates in various countries

There were big differences in terms of cardiovascular disease deaths according to various regions. Central Asia had the highest death rate with 613 deaths per 100,000 people per year. In contrast the high-income Asia Pacific group had only a cardiovascular death rate of 68 per 100,000 people per year.

Cancer deaths were highest in East Asia with 41 deaths per 100,000 people. The lowest cancer rate was found in North Africa and the Middle East with 9 deaths per 100,000 people.

Among the 20 most populous countries Egypt had the highest diet-related deaths, namely 552 deaths per 100,000 people. On the other hand Japan had the lowest of all diet related deaths with 97 deaths per 100,000 people.

Some highlights how unhealthy foods kill us

Globally people only eat 12% of the desirable amount of nuts and seeds. They only drink 13% of what they should consume in terms of milk. People worldwide eat 23% of the desirable amount of whole grains.

Nuts and seeds contain mono- and polyunsaturated fats and omega-3 fatty acids, which lower your risk of getting heart attacks and strokes.

Milk is a good source of calcium, protein, minerals and vitamins. However, milk, yogurt or cheese should be consumed as low fat varieties. Alternatively people who do not consume milk should look for protein carriers such as soy milk or pea milk.

If you eat nuts and vegetables you can largely compensate for low milk consumption. If you don’t get enough whole grains, you are missing a whole lot of nutrients. This makes you more vulnerable of getting cardiovascular disease, hypertension, type 2 diabetes, colon cancer, and obesity.

Other unhealthy foods can kill us

The WHO has labelled red meat and processed meat as being carcinogenic

Studies clearly showed a higher than normal rate of colorectal cancer in those who consumed larger amounts of red meat and/or sausages.

Sugar overconsumption

Sugar overconsumption leads to a variety of conditions. Weight gain with the development of obesity and type 2 diabetes are common when you eat too much sugar. But even cancer like colorectal cancer and pancreatic cancer is more common in people who overindulge in sugar or sugary drinks. Sugar consumption raises your triglyceride and LDL level. This will eventually lead to hardening of the arteries, heart attacks and strokes.

Gout develops with purine containing foods

Gout can be caused by consuming a lot of red meat combined with copious amounts of beer. This is how royalty in the Middle Ages suffered from gout attacks. Gout had the nickname of “Disease of the affluent.” Both beer and red meat contain a lot of purines, which the kidneys cannot handle. The uric acid crystals that precipitate around joints cause excruciating pains.

What the global health study showed

Researchers of the global health study stated that improving the diet habits could potentially eliminate 1 in 5 deaths globally. Dietary risks for major diseases like heart attacks, strokes and cancer are independent from sex, age and socioeconomic status.

Three dietary factors stood out: too much salt, too little fruit and too little whole grain. These three items were responsible for 50% of diet-related deaths and 66% of “disability-adjusted life years”. The authors used this expression to describe how years of disability had their root in diet deficits (e.g. too little fruit) or overdoses of unhealthy food components (e.g. salt).

The leading dietary risk factors are too much salt, low whole grain, low fruit consumption, low vegetable intake and low omega-3 fatty acid consumption. On top of that come the previously established risks due to sugar overconsumption, excessive fat intake and consumption of red meat and processed meat.

Discussion of the meaning of these results

Deaths from heart attacks and strokes

We know for some time that high sugar and high starchy food intake cause elevated triglycerides and elevated LDL cholesterol. This leads to hardening of the arteries and eventually to strokes and heart attacks.

High sodium intake

Sodium intake of more than 2300 mg per day is considered high and can cause high blood pressure. heart attacks, strokes and aneurysms.

Eating not enough fruit

If you eat too little fruit, your system does not get enough vitamin C and other vitamins. Heart disease, cancer and anemia could develop from that.

Eating not enough vegetables

People who do not eat enough vegetables do not have enough antioxidants that protect them from free radicals. Free radicals are unstable chemicals that attack cells and DNA. Mutated cells can cause cancer. If you eat too little vegetables, you are at a higher risk of getting cancer. But there is another aspect of vegetables: phytonutrients protect from hardening of the arteries and blockages of heart and brain vessels. When someone does not eat enough vegetables, the risk for heart attacks and strokes is higher. Eating vegetables also protects you from diabetes and keeps the blood sugar more stable.

Not eating enough whole grain

Whole grain was identified as missing in a lot of people’s diet. When you incorporate whole grains into your food, you reduce the risk of cardiovascular disease, hypertension, type 2 diabetes, colon cancer, and obesity.

There are vitamins, minerals, dietary fiber and lignans in whole grain. Other nutrients are beta-glucan, several phytochemicals, phytosterols, phytin, and sphingolipids. All of these are necessary to maintain good health.

Low omega-3 fatty acid consumption

Omega-3 fatty acids are important for healthy skin, brain development (neurodevelopment of children) and prevention of heart attacks. Omega-3 fatty acids reduce the risk of cancer because of their anti-inflammatory action and inhibition of cell growth factors. In one study rectal cancer showed a 21% reduction comparing the highest omega-3 fatty acid intake to the lowest intake of omega-3 fatty acids. Colon cancer showed no effect to omega-3 consumption, but breast cancer showed a reduction with omega-3 fatty acid supplementation. Researchers showed that omega-3 fatty acid supplementation can slow down dementia and Alzheimer’s disease. Protein deposits called amyloids were found less in the brain of patients with omega-3 fatty acid supplementation; in addition the brain volume was preserved more with the omega-3 supplement. Low omega-3 fatty acid consumption also has a detrimental effect on macular degeneration of the eyes and on joint pains of rheumatoid arthritis patients.

The Foods That Are Killing Us

Conclusion

I have reviewed a global health study that described various risks that led to deaths from different diseases. It was noticeable that death and disability rates varied significantly according to different countries. The authors also looked into food habits and could pinpoint certain food deficiencies that caused diseases that prematurely disabled or killed people. I have described the various one-sided food habits that led to specific diseases.

What we should all learn from this complicated study is that we all can strive to eat more balanced meals. You want to eat a low sodium diet, eat enough fruit and vegetables, to which you add some nuts. Eat enough whole grains and add omega-3 fatty acids. This way the risk of getting cancer, cardiovascular diseases or other problems can be significantly reduced.

May

2019

A Pill Against Obesity

By Ray Schilling | diet, Drugs, exercise, food, Nutrition, Weight loss

At the 26th European Congress on Obesity in Glasgow, Scotland a pill against obesity was introduced. Here is a report about this on CNN. The biotechnology company, Gelesis had funded the research. This company also developed the product. The FDA has accepted this product, which is marketed under the name “Plenity”. The FDA gave clearance for Plenity as a prescription weight loss product for use in overweight adults with a body mass index above 25.0. Genesis has announced that Plenity will be available in the US by 2020. The cost of it is yet unknown.

How Plenity, a pill against obesity, works

Plenity actually is a medical device. It is a capsule that contains tiny little gel pieces that dissolve in the stomach. Patients take one capsule with water before lunch and dinner. When the gel pieces swell it gives a fullness feeling that limits calorie intake. The hydrogel pieces increase the volume of the stomach and small intestine. By the time the gel particles arrive in the large intestine, enzymes have partially broken down the hydrogel, water is released and the rest is expelled in the feces. Dr. Ken Fujioka, a weight loss expert, endocrinology researcher at Scripps Clinic and scientific advisor to Gelesis said: ”The most compelling aspects of this approach are its effectiveness, novel mechanism of action and impressive safety data. This approach creates another arm in the treatment algorithm of weight management and could be used by an overwhelming majority of people struggling with weight issues”.

Randomized placebo controlled weight loss study with Plenity

Gelesis sponsored a weight loss study with 223 patients in the experimental group and 213 in the placebo group. The length of the weight loss study was 171 days. The placebo group lost 4.39% body weight, while the group on Plenity lost 6.41%. There were very few side effects, like an abdominal fullness or bloating.

Discussion regarding Plenity, a pill against obesity

Along with taking Plenity the investigators asked the patients to also stay physically active and adhere to a sensible diet. I know from my own experience that a change in diet can make you shed significant weight and you can keep it down. In 2001 I lost 22.7 kg (=50 pounds) over 3 months, down from 85.5 kg. I weigh now 62.8 kg. With this data you can calculate that I lost 22.7/85.5=26.5% of my original weight. I did so in 90 days, not in 171. It was the difference in food intake that enabled me to lose this weight. I had cut out all sugar, starchy foods, processed food and wheat.

The pill will help patients feel full after small helpings, instead of having hunger pangs, and this can be valuable and will contribute to being successful with losing weight. But long-term weight control only works with an adjustment of dietary habits and lifestyle choices.

Keeping weight loss in perspective

The authors stated that their best patients were losing 5% and 10% when they watched their diet and exercised. When I compare my own data (26.5% weight loss) and theirs I conclude that they did not try hard enough. And they did not have to rely on any diet pills. It is clear from the data that the placebo group had significant weight loss with just watching their diet and exercising. I do acknowledge that Plenity has a slightly better effect. However, when people complete with their weight loss program, they will continue to eat their former diet regimen. This will make them gain everything back what they have lost.

For 18 years I have not gained back what I lost in 2001 because I have stayed on the same diet that some people may label as “radical”. There is nothing wrong with vegetables, salads, lean poultry, fish, nuts, fruit etc. I suspect that people could easily lose 10% to 20% of weight without any weight loss pills, if they took a similar approach as I did.

A Pill Against Obesity

Conclusion

Weight loss seems to be a topic that is of interest to many people. There is the expectation that the new weight loss pill Plenity will be the solution to people’s diet problems. However, the difference in weight loss between the placebo group and the experimental group was only 2.02%! It took the researchers 171 days to be able to say that there was a significant difference between the Plenity group and the placebo group.

Cutting out junk foods

When I did my own weight loss program based on dietary changes alone I had lost 26.5% in only 90 days. I suggest that people should not forget to change their food intake, cutting out junk food and adopting a healthy food intake. They may not require Plenity pills at all or for a much shorter time. Preparations for the time after the weight loss achievement are necessary or else there will be rebound weight gain. Long-term success is only possible with sensible dietary choices and lifestyle choices, such as regular physical activity.

May

2019

Male Fertility Could Be Improved Naturally

By Ray Schilling | alcohol, diet, exercise, Fitness, food, Infertility, lifestyle, Men's Health, Nutrition, Obesity, omega-3 fatty acids, Pregnancy

A review article of CNN reviewed how male fertility could be improved naturally. Studies have shown that males contribute about 40 to 50% of the responsibility of any fertility problem of the couple. This means that a couple with infertility issues will benefit from interventions that include the male partner. Dr. Natan Bar-Chama is the director of the Center of Male Reproductive Health in New York. He is a board-certiﬁed urologist and male infertility specialist. Dr. Bar-Chama has done research into what affects male fertility. He found that there are several factors that are important for male fertility.

Lifestyle factors

The big factors that interfere with fertility are obesity, caffeine and alcohol intake, smoking, marijuana intake, lack of exercise and wearing too tight underwear resulting in increased scrotal temperature.

Obesity

Overconsumption of refined carbs like sugar and processed foods leads to obesity. The best for him is to change his diet to a Mediterranean diet. This supports weight loss and at the same time improves sperm quality.

Obese men tend to father children that often are not viable. It may be that it is due to genetic changes in the sperm in obese men. These changes can affect fertilization, but also embryo development. Researchers have detected sperm DNA fragmentation in sperm from obese men, which can lead to pregnancy loss. Weight loss in obese men improves sperm quality.

Caffeine and alcohol intake

More than 1 or 2 cups of coffee a day relates directly to difficulties for a couple to conceive. When it comes to alcohol intake, the male should not drink more than one glass of wine or the equivalent of alcohol in beer or spirits per day. Higher consumption results in male infertility due to poor sperm quality. Physicians have warned women for a long time that they should stop drinking alcoholic beverages, if they want to become pregnant. It is best, if both partners don’t drink for the sake of a healthy pregnancy.

Smoking

Stop tobacco and drug use. Smoking and drug abuse have been consistently shown to be bad for sperm quality and are associated with infertility. Marijuana use leads to low sperm counts, which is a cause of infertility.

Lack of exercise

Moderate aerobic exercise and resistance exercise can improve sperm quality.

However, excessive exercise has shown negative effects on sperm. Bicycling for 5 hours or more has been shown to reduce sperm quality due to the heating up of the scrotum and the testicular tissue. For the same reason men wearing boxer shorts instead of tight underpants were observed to have higher sperm concentration and sperm counts.

Antioxidants

Oxidative stress can damage sperm. This involves smoking, a junk food diet, obesity, pollution, radiation and heavy metals like mercury from big game fish (like tuna, shark, sable fish, sword fish etc.). Dr. Bar-Chama said: ”When you cause damage to cell membranes, you are impacting the ability of the sperm to attach, penetrate and activate the complex fertilization process”. In order to counter these negative effects of the environment it is helpful to take antioxidants.

Some of the common antioxidants are: vitamin C and E, beta-carotene, selenium, zinc, folic acid, lycopene and coenzyme Q-10. If you get 5 servings of fruit and vegetables, you get most of the antioxidant vitamins and minerals. You find selenium in Brazil nuts, sardines and halibut. Oysters, dark-meat poultry, crab, and fortified cereals contain zinc, which supports male fertility.

Omega-3 fatty acids

Omega-3 fatty acids from fish and seafood has been shown to increase the success rate of couples who want to get pregnant. Low mercury seafood like scallops, clams, shrimp, oyster, sardines, salmon and squid are a good source of omega-3 fatty acid.

Get some nuts

A handful of nuts or two also helps the male to produce more healthy sperm. This study showed that nut consumption improved the total sperm count. In addition, it increased vitality, motility, and morphology of the sperm.

Cut out processed meats

Another study showed that consumption of processed meat had a negative association with fertility rates in couples that desired children. However, eating chicken instead of processed meat gave the fertility rates a boost.

Male Fertility Could Be Improved Naturally

Conclusion

We have been lulled into thinking that when there are fertility problems in a marriage, it would likely be due to female reproductive problems. This kind of thinking is old school and has been disqualified by newer research. It turns out that often the problem originates from the man, if he is unwilling to change his lifestyle to get ready to father a child. As outlined above there are quite a few factors that interfere with sperm production and motility of the sperm. If he wants to father a child, he needs to take good care of his sperm by adopting healthy lifestyles. Sperm, it turns out are much more vulnerable to toxic changes, heat from tight clothing, and nutritional deficiencies.

Healthy food for the man results in a healthy child

Not everything is exclusively the responsibility of the female. The male also needs to eat balanced meals and might also benefit from some antioxidants and supplements. Omega-3 fatty acids from nuts and seafood are also good for sperm production and motility. Add some moderate physical exercise, and he will be ready to father a child. It is very much a team effort, as both parents- to- be have to do their part and embrace a healthy lifestyle.

Incoming search terms:

male alcoholism and obesity impact on sperm quality

Apr

2019

Some Reasons For Variations In Cancer Rates

By Ray Schilling | alcohol, breast cancer, Cancer, cervical cancer, exercise, Fitness, heart attack, leukemia, lung cancer, mitochondria, Nutrition, Obesity, prostate cancer, Smoking, sugar, telomeres

It can be confusing to see that various countries have big differences in cancer rates, but here I am giving some reasons for variations in cancer rates.

The following countries have high cancer rates: Denmark, France, Belgium, United States, Hungary, Ireland, New Zealand, Australia.

These countries have low cancer rates: Niger, Yemen, Oman, Nepal, Mauritania, Gambia, Cape VerSe, Bhutan. These are only samples; it is not a complete list.

Short life expectancy in many low cancer rate countries

People in many low cancer rate countries do not live long lives because of parasitic infestations, bacterial infections and AIDS. Life expectancy in Gambia, for instance is only 61.15 years. People in Yemen suffer from malnutrition and the life expectancy is only 64.95 years. One can make an argument therefore that people do not live long enough to get a lot of cancer. Cancer is a disease of the older population, as DNA mutations, shorter telomeres, and loss of mitochondria in older cells cause many cancers.

These three countries have various cancer rates

Low cancer rates in India

India is one of the countries with lower cancer rates when compared to the US. Scientists have pointed out that 40% of Indians are consuming vegetarian diets without meat; (red meat consumed in high amounts like in the US is carcinogenic). India has some of the highest spice consumption in the world. We know that curcumin, for instance, has cancer-preventing qualities. You could say that Indians inadvertently treat themselves with herbal, non-toxic chemotherapy (curcumin and others spices) before a cancer even occurs. On the other hand India is a nation with high consumption of refined sugar, which is a factor that can cause cancer over a long period of time. The life expectancy in India is only 68.56 years, which skews the statistics towards lower cancer rates when one compares India to countries with a life expectancy of 80.0 years.

Why is Denmark a high cancer rate country?

The biggest factors are a reliable cancer reporting system, but also a high smoking rate among Danish women and high alcohol consumption in the Danish population. See below what these factors do.

Why is Oman a low cancer rate country?

A study done in Oman showed that a lot of people do not know that certain risk factors could be changed to lower the present cancer incidence. Cigarette smoking, passive smoking, excessive alcohol consumption, reduced intake of fruit and vegetables, increased consumption of red meat and processed meats, infection with HPV, being overweight, less physical activity and an age above 70 are all risk factors for cancer. At the present time Oman still compares favorably with the US, as there is less obesity in Oman. But the average person still eats fairly healthy with an emphasis on fruit and vegetables.

Increasing cancer rates in Oman

The cigarette consumption per year per person in Oman is 271.1 versus 1016.6 in the US. The life expectancy has increased from 50.47 in 1970 to 77.03 in 2016. Oman is expecting the cancer rate to double by the year 2030 due to the increasing life expectancy and lifestyle factors (more drinking, smoking and gaining weight from junk food). A lot of the differences in the cancer rates between the US and Oman are simply due to lifestyle differences.

Cancer risk factors analyzed

What do the various cancer risks mean in terms of cancer development?

Cigarette smoking

About 480,000 premature deaths are caused by cigarette smoking in the US. This is due to a combination of cancer, heart attacks and strokes. Smoking causes cancers of the lung, esophagus, larynx, mouth, throat, kidney, bladder, liver, pancreas, stomach, cervix, colon, rectum, but also acute myeloid leukemia.

Passive smoking

Passive smoking is as bad, if not worse than smoking. This reference explains that a passive smoker has double exposure to cigarette smoke, namely to the smoke from the smoker, but also to the direct smoke from the burning cigarette. This means that a passive smoker may have exposure to a higher concentration of carcinogens than the smoker!

Excessive alcohol consumption

Heavy alcohol consumption introduces a cell poison into your body. If you drink more than 8 drinks per week as a woman or more than 15 drinks per week as a man, you are a heavy drinker. It leads to cancer of the mouth, esophagus, throat, colon, liver, breast and prostate. The data on prostate cancer is somewhat weaker.

Reduced intake of fruit and vegetables

Consumption of fruits and vegetables, but also foods high in fibre are known to reduce the risk of cancer. So, when you lower the intake of fruits and vegetables, you have less of a cancer protective effect, which leads to more cancer.

Increased consumption of red meat and processed meats

Another big factor about cancer causation is when you eat foods that contain known carcinogens. Such cancer causing substances are contained in red meat, processed meat like sausages, and salt-preserved foods.

Infection with HPV

Type 16 and 18 HPV virus is the cause of cervical cancer, penile cancer, oropharyngeal cancer, anal cancer, vulvar and vaginal cancer. It can be of concern for all sexually active people.

Being overweight

When a person gets overweight or obese, there is more estrogen production from the fat cells that circulate in your blood. There is also more insulin production and IGF-1 production, which is a growth factor for cancer cells. Estrogen dominance due to estrogen production from fat cells with a relative lack of cancer-controlling progesterone tips the balance towards cancer development. These are the cancers that are common in obesity: breast (in women past menopause), colon and rectum, endometrium (lining of the uterus), esophagus, kidneys and pancreas.

Less physical activity

Breast cancer and colon cancer are reduced when people exercise regularly. This seems to be because of a reduction in circulating estrogen in women and because of reduced insulin and insulin-like growth factors. Even prostate cancer can be kept at bay with a regular brisk walk.

An age above 70

The medium age for cancer diagnosis is 66 years. This means that half of the cases are below this age, the other half above it. 25% of new cancer cases are diagnosed in the age group of 65 to 74. Age is an independent, but important risk factor for the development of cancer.

Sugar and starchy food consumption

Refined sugar and starchy foods lead to an accumulation of fat. At the same time there is a metabolic change with more insulin production and growth factors appear in the blood. It is these growth factors and an increase in estrogen (via aromatase) from the fat cells that lead to conditions that favor cancer development. Switch to a low-glycemic diet like a Mediterranean diet, and you can reverse this process.

Some Reasons For Variations In Cancer Rates

Conclusion

It is never too late to reduce your cancer risk. No matter how old we are, it is never too late to live healthier, which translates into a stronger immune system. We can stop smoking, or cut out drinking too much. If we keep a healthy weight and eat a healthy diet we will stop chronic inflammation in our bodies and strengthen our immune system. We need to stay away from ultraviolet light (direct sun exposure). We also need to stay active, no matter whether it is choosing to take the stairs and take daily walks, or whether we exercise regularly in a gym.

Apr

2019

Healthier After Age 60

By Ray Schilling | Cardiovascular disease, diet, exercise, Fitness, heart attack, High Blood Pressure, lifestyle, Mortality, Nutrition, Obesity, olive oil, Prevention, Stroke, sugar

Unhealthy lifestyles have staying power, so what can we do be healthier after age 60? A recent CNN article describes 10 ways how to adopt a healthier lifestyle when you get close to retirement.

The thinking is that 5 years before your retirement at 65 you should perhaps adopt a healthier lifestyle.

2017 study by Dr. King regarding lifestyles before and after retirement

Dr. Dana King was the author of a 2017 study where lifestyles before and after retirement were compared.

Seven factors were examined, namely cardiovascular factors including physical activity, healthy diet, healthy weight, smoking status, total cholesterol, glucose, and blood pressure. Retirees were more likely to have poorly controlled blood pressures compared to non-retirees. 23.9% of retirees had uncontrolled blood pressure versus 15.1% of non-retirees. This difference was statistically significant. There was another significant difference with regard to physical activity. Retirees were 1.85-fold more active than non-retirees. But sadly, the other 5 of the 7 points did not significantly improve. There were no differences in healthy weight, smoking rates, healthy diet, glucose levels or cholesterol control.

Healthier after age 60: how to change your diet

Adopt a Mediterranean diet. This is an anti-inflammatory diet that prevents hardening of the arteries. It lowers the bad LDL cholesterol and also triglycerides. It is also recommended to consume at least 2 tablespoons of olive oil per day. When you cook only with olive oil and use only olive oil and Balsamic vinegar for salads, it is relatively easy to reach or surpass the recommended 2 daily tablespoons of olive oil.

Healthier after age 60: how to change your exercise status

You have more time when you retire. The easiest to get into a routine regarding regular exercise is to get a membership in a gym. In the beginning you may want to see a trainer to show you some routine exercises on weight machines. You start the program off with 30 minutes on the treadmill. Before long you get used to the exercise routine and you feel stronger. But your system also produces much more of the protective HDL cholesterol, which is sensitive to regular exercise. If you have been physically inactive, get some input from your health care provider.

Healthier after age 60: how to change your weight

It is not exercise, but a healthy diet, which controls your weight. Having adopted a Mediterranean diet is a big first step in that direction. But it is also important to cut out sugar and starchy foods (potatoes, rice, bread, muffins, pasta etc.). This will reduce your LDL cholesterol and triglycerides. On the long term you prevent heart attacks and strokes.

Healthier after age 60: how to change your smoking status

It is old knowledge that smoking cuts down on life expectancy. Better quit smoking now than later. It prevents heart attacks, strokes, lung cancer and many other cancers.

Healthier after age 60: how to lower your blood pressure

Regular exercise, weight loss and quitting to smoke will all lower your blood pressure. Some people though continue to have high blood pressure. It is important to seek medical advice regarding this. People with persistent elevated blood pressure need medication to have this controlled in order to avoid getting a hemorrhagic stroke.

Healthier after age 60: how to lower your glucose levels

The diet I described will help you to control your blood sugars. Your doctor can order a hemoglobin A1C, which summarizes your average blood sugars over the past 3 months. Controlling your blood sugar is important to prevent type 2 diabetes. Diabetes reduces your life expectancy significantly. The risks are heart attacks, strokes, blindness, leg amputations, kidney damage and cancers.

Healthier after age 60: how to lower your cholesterol

When I discussed a healthy diet, I indicted that it lowers the LDL cholesterol and triglycerides. This reduces the risk of hardening of the arteries. A regular exercise program increases the protective HDL cholesterol, which reinforces the protection from heart attacks and strokes.

Healthier After Age 60

Conclusion

Whether we retire or not, we should all strife to achieve these 7 changes of lifestyle that Dr. Dana King has discussed. They were cardiovascular factors including physical activity, healthy diet, healthy weight, smoking status, total cholesterol, glucose, and blood pressure. Each of these factors is important on its own. But when you tackle all of them simultaneously, there is a potentiation of these factors that allows you to get super-healthy. That’s what you want for your life after age 60. It is not too late to start! You want to be healthier after age 60!