Mar
21
2020

Coping with Covid-19 Coronavirus

Recently the topic of coping with Covid-19 Coronavirus is at the forefront of our thinking. Coronaviruses are a group of viruses that lead to severe respiratory distress. The first known coronavirus appeared in 2003 and was called Severe Acute Respiratory Syndrome (SARS). It originated in China. The second one was called Middle East Respiratory Syndrome (MERS), which began in Saudi Arabia in 2012. Covid-19 Coronavirus started in December 2019 in Wuhan, China.

The Wuhan market in Wuhan, China

This link contains a walk-around in the Wuhan market, where’re all kinds of animal parts are sold for the peculiar taste of Chinese connoisseurs. Unfortunately, it may be the mix of infected animal parts and crowds of humans that can lead to endemics like SARS or Covid-19 Coronavirus.

Covid-19 Coronavirus is a variation of a general flu virus. Coronavirus attaches to the mucous membranes of the nasal cavity, the sinus cavities and the pharynx. It sets up an inflammatory reaction of the mucous membrane cells. The cold-like symptoms in the head occur around the 5th day of infection, but sometimes there is a longer incubation and the cold-like symptoms occur only around day 10. A high fever and a cough are next. Next it affects the mucous membranes of the voice box, the trachea, the bronchial tubes and finally of the alveoli (the tiny air sacs of the lungs).

Viral pneumonia causes mortality

It is this inflammation of the alveoli, which can make a person dangerously sick. If the virus is stronger than your immune system, you can get viral pneumonia. With this condition there are a lot of secretions that must be coughed up or else there is not enough surface in the lungs to absorb oxygen. You can literally drown in your own secretions. It is the inflammation in the lungs, called viral pneumonia, which kills many patients.

Antiviral medication

Regular antibiotics will not help for a viral flu, whether this is the influenza virus or the Covid-19 Coronavirus. But antiviral medication like oseltamivir (Tamiflu), zanamivir (Relenza), or peramivir (Rapivab) might help. Despite these efforts the death rate of the ordinary influenza virus infection is about 0.13 %, as the Centers for Disease Control have calculated. In comparison, SARS had a mortality rate of 7.5 to 10% and MERS a mortality rate of 35%. The present new variation of a coronavirus has a mortality around 3.7% in China and 1.9%, outside of China according to the WHO.

Interception of the multiplication of Covid-19 coronavirus

Why wait until the virus has traveled from the top (nose, sinuses) to the bottom (lungs)? There is a mega vitamin D3 dose therapy that became popular when the SARS epidemic was around. It was originally developed for influenza.

Recently I came down with a cold, when I remembered that you can fight the cold or flu with mega vitamin D3 doses. The cold did not fit into my plans. I was three days before singing as a lead singer in a local church and I needed my voice. I felt a burning in the back of my throat and knew I was coming down with a cold. Next I felt congested in my nose and sinuses.

Experience of the mega vitamin D3 therapy

I braced myself for the cold affecting my voice box and taking my voice away. But on the second day of the cold/flu I took 50,000 IU of vitamin D3. The following day the congestion was still confined to my nose and sinuses only. But it did not go further down into my throat or chest. I continued my dose of 50,000 vitamin D3 for the second day and a 3rd dose on the 3rd day. The mega vitamin D3 doses saved my voice. My cold/flu never progressed any further; it simply stopped.

Slow and fast absorbers of vitamin D3

I know that I am a slow absorber of vitamin D3 and normally need 10,000 IU daily to get into the normal range of 25-hydroxy vitamin D using a blood test. My cold symptoms settled down, there was no sign of laryngitis, where you sound scratchy. I also did not get a cough, which based on my past experience, would have lingered on for weeks. Other people who are fast absorbers get effective 25-hydroxy vitamin D blood levels with daily doses of only 4,000 IU or 5,000 IU. However, for the mega dose vitamin D3 therapy these subtle differences don’t matter. The whopping dose of vitamin D3 leads to a high 25-hydroxy vitamin D levels that last about 2 months.

Mechanism of stimulation of the immune system by mega vitamin D3 therapy

Taking high doses of vitamin D3 releases cathelicidin and defensins. These are polypeptides that have antibacterial and antiviral properties. The vitamin D antimicrobial pathway is described in this link. Vitamin D stimulates the immune system (B cells and T cells), which can suppress viral and bacterial infections. Dr. Thornburg describes that an adult should treat a cold/flu within 24 to 36 hours after onset with 50,000 IU of vitamin D3 once daily for 3 days. He also lists pediatric doses. A 30 lb child would receive 1/5th of the adult dose or 10,000 IU once a day for three days.

Following this treatment, the patient resumes the previous vitamin D3 maintenance dose.

Opinion of conventional medicine

The Mega vitamin D3 therapy approach is not part of conventional medicine. Here is a publication that states that Vitamin D, Vitamin C, Zinc, and Echinacea in combination can be useful in the treatment of the common cold. But the section that describes the use of vitamin D seems to be very conservative. It does not even mention the importance of measuring the vitamin D blood levels.

25-hydroxy vitamin D blood level

Without a 25-hydroxy vitamin D levels the physician cannot determine whether or not you have adequate vitamin D blood levels. The normal level is considered to be 25-80 ng/mL. Many physicians say a level of 50-80 ng/mL is better (higher end of normal). This blood test will measure the sum of vitamin D from oral vitamin D3 and from sun-induced vitamin D. This test also reveals whether a person is a fast or a slow absorber. What counts is that a person taking vitamin D3 gets the blood level into the therapeutic range.

Vitamin D Toxicity 

Are there toxic levels of vitamin D? Whenever the topic of mega dose vitamin D3 is mentioned, conventional medicine will warn that vitamin D toxicity could develop including kidney stones and “bone pain, drowsiness, continuous headaches, irregular heartbeat, loss of appetite, muscle and joint pains.” In these cases of toxicity the researchers did not indicate what the level of 25-hydroxy vitamin D level was. Other publications have established that the original recommended dose of vitamin D3 by the Food and Nutrition Board of 2000 IU per day was way too low.

According to this publication based on many other papers 10,000 IU per day or more should be considered the new recommendation.

Vitamin D3 Mega dose

Dr. Schwalfenberg stated: “This is a 1-time 50,000 IU dose of vitamin D3 or 10, 000 IU 3 times daily for 2 to 3 days. The results are dramatic, with complete resolution of symptoms in 48 to 72 hours. One-time doses of vitamin D at this level have been used safely and have never been shown to be toxic.” The half-life of 25-hydroxy-vitamin D3 is 15.1 days. This means that the transient elevation of 25-hydroxy-vitamin D3 will last only 5 half-lives or 75.5 days. After that time (2 1/2 months) the body has eliminated the mega dose of vitamin D3.

Community-based measures to reduce spread of Covid-19

There are several measures that help to stop the spread of Codi-19 Coronavirus. As our hands are often transmitting flu bugs to our eyes or mouth, it is important to wash our hands frequently with soap and water. And do not touch your face!

Coughing, sneezing

Cough or sneeze into your bent elbow, not your hands or into a Kleenex.

Cleaning your home

Frequently clean toilet seats, light switches, door knobs and bedside tables. These are the items that are most frequently touched. Phones, computers and other devices should be wiped down with alcohol prep wipes (70% alcohol).

Social distancing

When Covid-19 Coronavirus is spreading in a community, it is important that people avoid large gatherings. This often includes school closures and closures of theatres, sports facilities etc. Droplets can fall up to 2 meters (6 ½ feet) from the mouth of an infected person. It makes sense that an infected person wears a mask to retain larger droplets with viruses, but the virus is small enough to directly penetrate a regular mask. The recommendation right now is that people who are self-isolating, but have no symptoms do not wear a mask. Masks are in short supply worldwide.

Self-quarantining

Many countries also recommend that all overseas travellers who come back home should voluntarily self-quarantine themselves for 14 days and watch for symptoms. The main two symptoms are a high fever and a persistent cough. Take your temperature once or twice daily when in self-quarantine. Make sure you have a friend bring you food items and whatever you need from a grocery store. If you are on regular medicine, talk to your pharmacist how this can be home delivered or picked up by a friend.

Vaccine development against Covid-19 Coronavirus

Vaccines against Covid-19 Coronavirus are still one year or more away from mass production. In April 2020 one of the vaccine manufacturer, Moderna will start testing on humans in the US. But it will take until next year before this vaccine will be available to everybody.

Another approach to help patients with Covid-19 Coronavirus infection is a plasma-derived hyperimmunoglobulin therapy.  Antibodies from patients who recently recovered from a Coronavirus infection are the basis for this treatment. Takeda, Japan’s largest drug manufacturer, announced on March 4, 2020 that it would develop a hyperimmunoglobulin against Covid-19 Coronavirus.  Recently recovered patients have specific antibodies in their blood, which the company can recover from their plasma. When physicians inject the recovery plasma into patients with a positive test against Covid-19 Coronavirus, their recovery accelerates and the course of the infection is much milder. This new therapy was dubbed “TAK-888”. However, testing requires still many more month of further research to ensure it is safe.

Why does Italy have high Corona death rates?

In the March 18, 2020 issue of the German Magazine stern.de this question was posed. There are 31,500 Italians with the Coronavirus infection so far. 2503 people died from the Covid-19 Coronavirus. This translates into a mortality rate of around 8%, which is more than double of average rate of in other countries. For comparison, here are the death rates in other countries: China 4%, South Korea 1% and Germany 0.26%. Why these tremendous differences?

Low testing rates

Scientists believe that the policy in Italy to only test patients with symptoms suppresses the number of reported infected patients. This leads to unreported cases and falsely reporting higher Corona death rates. In South Korea where mortality rates are low, physicians did 3692 tests for Covid-19 per a million people up to March 8, 2020. In contrast, health professionals in Italy did only 826 Corona tests per million people. This leads to underreporting of infected people, causes more transmissions and higher death rates. Dr. Jeffrey Shaman, an epidemiologist at Columbia University said: “If we have 3,500 confirmed cases in the U.S., you might be looking at 35,000 in reality”.

Physicians in the US do not test enough people for Covid-19, and like in Italy this will lead to much higher infection rates as assumed to occur in the beginning.

Seniors are at higher risk for mortality from Covid-19 Coronavirus

According a report from the UN in 2015 there were 28.6% of the Italian population were 60 years or older. In South Korea 18.5% of People were older than 60 at the same time. Seniors have other underlying diseases like type 2 diabetes, emphysema, heart disease and others. When patients with these conditions get Covid-19 Coronavirus, the mortality is higher. Children and people below the age of 60 may have clinically undetectable disease, and only a Covid-19 test would show it, if they were positive.

Coping with Covid-19 Coronavirus

Coping with Covid-19 Coronavirus

Conclusion

Vitamin D3 has long recognition as a stimulant of the immune system. We now know that high doses of vitamin D3 release two polypeptides, cathelicidin and defensins. They have antibacterial and antiviral actions. Several physicians have developed a mega vitamin D3 approach when a cold or flu just starts to hit you. An adult should then take 50,000 IU of vitamin D3 daily for 3 days. In many cases it will cut the cold/flu short within 48 to 72 hours. Dr. Schwalfenberg said that “one-time doses of vitamin D at this level have been used safely and have never been shown to be toxic.”

Inflammation from Covid-19 Coronavirus

Any flu virus, including the coronavirus varieties, cause a lot of inflammation. When the inflammation reaches the lungs (inflammation of the air sacs or alveoli) a lot of patients die because they cannot get enough air. But with the use of mega vitamin D3 doses we have a powerful tool to prevent the further spread of the virus. If you take this on the first or second day of the flu, you can prevent the further spread of the coronavirus into the lungs. The reason is the release of cathelicidin and defensins from the action of vitamin D3. These polypeptides have antibacterial and antiviral properties.

Vaccine development

Vaccine development is still a year away from being available. In the meantime, high dose vitamin D3 therapy is available and is cheap.

Most importantly, help stop the spread by being meticulous about your hygiene, as mentioned before. Also, adjust your life style by staying away from larger crowds. You will not hang out in bars and clubs, and instead of going out for meals, prepare your own or arrange for food delivery. Panic never helped in crisis situations; common sense does!

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Jan
11
2020

Centenarians Are Positive Thinkers

Dr. Thierry Hertoghe gave a presentation in Las Vegas on Dec. 14, 2019 where he stated that centenarians are positive thinkers. This was at the 27th Annual World Congress on Anti-Aging Medicine. The topic of his talk was “Positive Psychological Attitudes of Centenarians “.

Dr. Hertoghe is an endocrinologist in Belgium. Dr. Hertoghe took an interest in people above the age of 100. He felt that these people are special people with a very optimistic outlook on life. He went on to study the literature about this topic in detail and this is what this talk was about.

The oldest man, Gustav Gerneth died at 114 years 7 days in Germany (Oct. 22, 2019). The oldest female is Japan’s Kane Tanaka at 117 years (birthday Jan. 2,1903).

So, what is their secret to age that well? Here is what Dr. Hertoghe found out about centenarians.

Attributes of centenarians

Centenarians have a will to live. They adapt to changes; they have a sense of purpose, and they stay active. Other psychological features show that they have is a positive mood and they avoid stress and anxiety. Another important attribute is self-determination. They are very sociable, have close family ties, love their relationships and often have a strong religious faith. There is a connection between their basic values and beliefs and their spirituality. Centenarians insist on their freedom and they have a feeling of youth. Centenarians have their own centenarian spirit where they can feel young or old.

In the following I am reviewing the details that Dr. Hertoghe gave. He covered 13 subtopics regarding causes of longevity in centenarians.

The will to live

It takes courage to grow old and all centenarians have this. They say “Life is worth living”. They have a certain resiliency in a world that has an obsession about youth. Despite negative experiences they had to overcome they do not give up and they enjoy life as much as they can. A Finnish study examined 400 individuals aged 75-90 and followed them for 10 years. Group 1 who wished to live less than 5 years had a mortality rate of 68%. Group 2 wished to live for 5-10 years. They had a mortality of 45.6%. The last group, group 3 wanted to live more than 10 years. Their mortality was only 33.3%. Be careful what you wish for!

Adaptability

This describes the capacity to overcome adversity and your ability to adjust. In a study of 7400 Chinese centenarians’ resilience to changes was measured with psychometric psychological tests. The majority of subjects did not qualify for being resilient. Only 9% of male centenarians and 6% of female centenarians had the resiliency where they qualified for high adaptability. This high resilience group was associated with 2%-4% lower mortality risk. They had a 36%-55% higher odds of not developing cognitive impairment and they rated themselves as being in good health and having a “good life” satisfaction. These resilient centenarians had a 7%-12% higher probability of not developing a physical disability. Short-term health decline was not associated with these high resilient centenarians.

A sense of purpose

Centenarians can still contribute to society. Tao Porchon-Lynch turned 100 in 2014. She opened the Westchester Institute of Yoga in 1982 and is still practicing yoga. There are many ways how centenarians express a sense of purpose. Males often work in their old job, but only part-time. They may help with babysitting the great-grandchildren. Others do volunteer service. Still others may enrol in a university and study what they always wanted to do.

In a 2016 publication people older than 65 were followed between February 2011 and November 2014. Those who had neither hobbies or a purpose in life did not fare well. They had a risk of mortality of 2.08-fold compared to those with a sense of purpose. Dr. Hertoghe provided 9 more references regarding studies that showed the same finding.

Remaining active

If a centenarian remains active and moves about several hours per day, the body functions are preserved. Anna Mary Robertson Moses who was known by her nickname “Grandma Moses” took up painting at age 78. She died at age 101 in 1961.

Positive emotions

One study of 54 Ashkenazi Jewish older adults (aged 98-107) compared those with positive emotions to those with negative emotions. The researchers noted that a positive attitude about life allowed centenarians to live longer.

A study involving 2282 Mexican Americans aged 65 to 99 showed that positive affect scores were a predictor for the following. Subjects with a high positive affect had a 52% lower probability of becoming physically disabled. They were 36% less likely than the negative controls to lose their walking speed. In addition, they were 47% less likely to die during the two-year observation period than their negative controls.

Nurses’ Health Study and Veterans Affairs Normative Aging Study

Two studies, the Nurses’ Health Study (NHS) and men from the Veterans Affairs Normative Aging Study measured optimism. The researchers found that those with the highest optimism scores had a 1.5-fold higher probability in women and 1.7-fold in men to survive to age 85. This was compared to a control with the lowest optimism scores. Dr. Hertoghe provided 19 more studies that showed the effects of positive emotions regarding long term survival. For brevity reasons I will not dwell on them here.

Better stress management

Centenarians avoid excessive stress and attempt to relax instead.  It has been known since the ground-breaking work by Dr. Hans Selye that stress undermines longevity. By using relaxation methods intermittently one can reduce the stress response, which normalizes the excessive ACTH production in the pituitary gland and the concomitant cortisol production in the adrenal glands.

Self-determination

Long-living people have a strong willpower and are determined to succeed with what they want. They have a sense of self-worth and self-esteem. Centenarians have concerns for others, but they also have a healthy regard for themselves. Dr. Hertoghe provided 4 references to illustrate this, but for brevity reasons I will omit them here.

Social involvement

Centenarians have an active social life. They are involved with their family, with the community including often church communities. Sociability has a 2.3-fold higher probability of survival (mortality reduced by 57% due to sociability).

Practicing religion

Those who are centenarians were often raised in religious families. They developed a strong faith in God. A common theme among centenarians is that they trust in God and believe it is His will that they lived a long life. They also believe that eventually God will call them “home” when He is ready for them. Centenarians who practice religion have a strong belief in an afterlife, which sustains them to live and they accept death when it comes. In a 2017 study 18,370 participants aged 50 and older were interviewed in 2004 and followed for all-cause mortality to 2014. Regular church attendants had a mortality that was 40% less than those who did not attend. Dr. Hertoghe provided 20 more references that showed similar findings.

Spiritual involvement

Attributes of spiritual involvement are high ethical principles, resilience and hope that everything will turn out OK. Dr. Hertoghe cited from 7 different references that the average effect of spirituality leads to a 2- to 4-fold greater survival over 17 years.

A feeling of freedom

This makes centenarians less concerned what other people think of them. Dr. Helen Langner, a psychiatrist, still does a part-time psychiatric practice at age 100. She says about a feeling of freedom: “In old age, there’s often a sense of personal freedom because there is less pressure of a career or the responsibilities of work or raising a

family. It can and should be a time for people to do the things that are important to them and a time to enjoy. “

A feeling of youth

Many centenarians are young at heart. Even though they may look physically old, they don’t feel old in their heart.

What is the centenarian spirit?

When people are older than 100 years, they often have a mix of humor and eccentricity; they express emotions openly and they are happy people. They accept the death of spouses, siblings and significant others.

By the way, humor has a strong predictive survivor value. In a study that researchers conducted over 15 years, there was a clear positive effect of humor regarding mortality. A sense of humor reduced the all-cause mortality by 48%. In women humor lowered mortality regarding cardiovascular disease by 73%. Humor reduced death due to infections in women by 83%. Men had a non-significant reduction of all‐cause mortality by 12% and a significant lower mortality due to infections by 74%.

Dr. Hertoghe cited three more publications that showed the power of humor in reducing disease and disability.

Jeanne Louise Calment 

As an illustration for humor Dr. Hertoghe introduced Jeanne Louise Calment to the audience. She was a French woman who broke the record for being the oldest centenarian in the world.  Jeanne Calment died on August 4, 1997 at the age of 122 years and 164 days. She was asked by someone: “Why do you live so long?” She replied: “Because God has forgotten me…” Next question: “How do you consider your future life?” “Very, very short”. Last question:” What do you think of your wrinkles?” “The only wrinkle I have is the one I am sitting on”.

Centenarians Are Positive Thinkers

Centenarians Are Positive Thinkers

Conclusion

Centenarians have certain attributes that make them more resilient than others who die earlier. They have a will to live, an ability to adjust, a sense of purpose and they stay active. Their psychological make-up is such that they have a positive mood and they tend to avoid stress and anxiety. They have a sense of self-determination. They are very sociable, have close family ties, love relationships with people around them, and often have a strong religious faith. Their spirituality has a connection to their basic values and beliefs. Centenarians insist on their freedom and they have a feeling of youth. They have their own centenarian spirit where they can feel young or old. But they also have humor as documented above with the oldest woman that lived. She was 122 years and 164 days old when she died in 1997.

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Oct
12
2019

Naps For Heart Health

In an article published online Sept. 9, 2019 a Swiss research group mentions naps for heart health. Specifically, they observed 3462 subjects over 5.3 years. The ones who napped for 5 minutes to an hour once or twice per week had 48% less heart attacks, strokes or heart failure than those who did not take naps during the day. When the researchers constructed survival curves, people who did not nap had the worst survival curves. On the other hand, the persons who napped once or twice per week had the best survival curves. The ones who napped 3 to 5 times per week or 6 to 7 times per week were in between the other survival curves.

Naps for heart health with adrenal gland fatigue

Adrenal gland fatigue is one of the clinical conditions where we know that naps rebuild energy. This is a hormone weakness where the adrenal glands can have reduced hormone production. The location of our adrenal glands is right above the kidneys. These hormone glands have a circadian rhythm. The highest amount of adrenal gland hormones production occurs in the morning and there is a gradual decline throughout the day. Our meals (breakfast, lunch and dinner) as well as any snacks lead to mini peaks of the adrenal gland hormone production. If we get enough sleep, there is no excessive stress in our lives and we do not smoke or abuse alcohol and drugs, most people will not know that they have adrenal glands as they are quietly working in the background. However, your adrenal glands may function in the lower end of normal bordering to adrenal gland fatigue.

Power naps during the day can normalize your adrenal gland hormones

When you take a power nap during the day, your adrenal gland hormone production normalizes. This makes you feel good and energetic. Patients who have adrenal gland fatigue feel more energy when they remove sugar and refined carbs from their diet. They also feel more energy when they have small snacks halfway through the morning and afternoon. Vitamin C as a supplement is useful as it stabilizes adrenal gland hormone production.

Discussion of the Swiss research regarding naps for heart health

There was no medical explanation given regarding why napping prolongs life. But it is entirely possible that those people who unknowingly have borderline adrenal gland fatigue are responding to building up their adrenal gland production. We know from the literature that stress kills. It would make sense that if the ACTH/adrenal gland hormone system is functioning better, mortality would be reduced. From people in Spain that value their “siesta” during the early afternoon we know that they are doing something right. Their life expectancy was an impressive 82.83 years in 2016 compared to 78.69 years for the US average. 

Naps For Heart Health

Naps For Heart Health

Conclusion

A Swiss study observed 3462 subjects over 5.3 years. The ones who napped during the day for 5 minutes to an hour had 48% less heart attacks, strokes or heart failure than those who did not take naps during the day. This resulted in less mortality of those who napped during the day. The researchers had no explanation for this observation. When I reviewed the literature regarding adrenal gland fatigue, I was impressed by the fact that many borderline patients get help from power naps and snacks of food between meals. Their ACTH/cortisol production can normalize this way and they survive better. At this point we do not know for sure why a nap reduces heart attacks, strokes and heart failure. 

More about adrenal gland fatigue here.

Jul
27
2019

Occasional and moderate drinkers have lower mortality rates

A recent study showed that occasional and moderate drinkers have lower mortality rates. The study came from the Columbia University, New York and was done with a senior population in the US. (7,904 seniors born between 1931 and 1941). The researchers followed this population for 16 years, from 1998 to 2014. There were 5 categories of drinking.

5 drinking patterns

Lifetime abstainers: had less than 12 drinks in their lives.

Current abstainers: they drank in the past, but were abstainers during the present observation period.

Heavy drinkers: drinking 3 glasses or more per day or binging more than 5 drinks in a single day. For women heavy drinking was defined as having more than 2 drinks per day or binging more than 4 drinks in a single day.

Moderate drinkers: they drank 1 to 3 (men) or 1 to 2 (women) drinks per day 1 or more times per week.

Occasional drinkers: they drank less than 1 day per week (for instance once or twice per month) and drinking a maximum of 3 drinks for men and 2 drinks max for women.

Binge drinkers were incorporated into the heavy drinker category.

Findings

The key findings were that over 16 years occasional and moderate drinkers had a lower mortality than lifetime abstainers or current abstainers. Heavy drinkers had a higher mortality as well. The researchers depicted their data as survival curves in a graph. They also tabulated them as data.

A male moderate drinker had a 35% lower mortality, a male current abstainer had a 73% increased mortality, a male lifetime abstainer had a 19% increased mortality and a male heavy drinker had a 20% increased mortality. The researchers set the male occasional drinkers as the reference at 100%.

Women had the following results: a female moderate drinker had a 29% lower mortality, a female current abstainer had a 98% increased mortality, a female lifetime abstainer had a 71% increased mortality and a female heavy drinker had a 11% increased mortality. Again the female occasional drinkers were the reference set at 100%.

Comments about the limitations of the study

The researchers pointed out that the findings of the current abstainers were surprising. However, they were of the opinion that the volunteers in that group likely had health reasons why they quit drinking. If there were cardiac, pancreatic or liver problems (cirrhosis of the liver), these conditions may well have become the reason why they died earlier than the other groups.

They also pointed out that various confounding factors could interfere with the study. Such factors as mental health, body mass index (BMI) or socioeconomic status could interfere with the findings of the study. Further, the researchers found that smoking status in men showed less influence on mortality than it did in females.

Confounding factors

The authors of the study pointed out that it went on for 16 years with many assessments of the drinking status on an ongoing basis. Other studies were one-point assessments, which are not as reliable.

The authors were studying the effects of confounding factors, such as other diseases. They found that lung disease, depression, high blood pressure, stroke, heart disease, cancer and arthritis had their own effects on mortality figures. In addition they looked at the effects of daily activity difficulties, BMI, smoking status, education, age and race/ethnicity on mortality. When all of these confounding factors were normalized, occasional and moderate drinkers still had the lowest mortality.

Graph regarding percentage of survival as a function of time

One of the most convincing findings is the depiction of the data as a percentage of survival plotted as a function of time. This clearly shows that all the time over the entire 16 years the occasional and moderate drinkers had the longest survival times. It also shows clearly that the moderate drinkers lived longer than the occasional drinkers.

Discussion

We know from other studies that moderate alcohol consumption prevents fatty deposits in coronary arteries. Over the centuries pathologists found that the arteries of alcohol consuming individuals were entirely clear of fatty deposits, although they died of other diseases. However, in heavy drinkers the balance tips and cardiovascular disease is more prominent. The biggest effect of reducing mortality likely comes from a reduction in cardiovascular disease. However, alcohol can also cause various cancers. Because of this you will want to keep alcohol consumption in the lower ranges.

Occasional and moderate drinkers have lower mortality rates

Occasional and moderate drinkers have lower mortality rates

Conclusion

An important large study involving 7,904 seniors in the US that lasted 16 years has shown the following findings: Occasional and moderate drinkers had a lower mortality rate than lifetime abstainers or current abstainers. Heavy drinkers had a higher mortality rate as well. The researcher examined possible confounding factors, but after normalizing for these, the findings were still the same.

The French paradox answered

This study may explain the French paradox: the French eat cholesterol-rich foods. However, they live a long life without heart attacks. The difference to the US is probably that they consume red wine regularly. The study described here seems to indicate that occasional and moderate alcohol consumption prolongs life. It does not give anybody a ticket to overindulge, because “it is good for you”. The importance is the dosage: stay under the limit with your alcohol intake. Be an occasional consumer and don’t exceed the limit of moderate consumption. In this case you can raise a glass to your health!

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Jul
06
2019

Three Simple Steps Would Prevent Strokes And Heart Attacks

On June 10, 2019 researchers published a paper that stated that three simple steps would prevent strokes and heart attacks. Heart disease is the leading cause of death for both men and women. In the US about 610,000 people die of heart disease every year, which is about in every 4 deaths. Here are a few facts. First, there is the simple observation that patients do not control their high blood pressure enough to avoid a heart attack or stroke. Secondly, patients with high blood pressure need to restrict their salt intake, or they will develop heart attacks or strokes. Finally, patients need to avoid exposure to artificial trans fatty acids as this leads to direct damage of the lining of the arteries. Given enough time, this will cause heart attacks and strokes.

Impact of these three health measures

The researchers went to global data to obtain mean blood pressure readings for large populations. They also obtained data for sodium consumption and trans fatty acid intake this way. Data from pharmacies crosschecked the amount of dispensing of anti hypertensive medication prescribed by physicians. The authors used most recent Meta analyses for relative risk reduction for each intervention.

Treating hypertension aggressively in up to 70% of cases with high blood pressure would delay 39.4 million deaths over 25 years. At the same time reduction of salt intake by 30% would prevent 40 million deaths over 25 years. And finally, eliminating trans fatty acid would delay another 14.8 million deaths. A total of 94.2 million deaths would be prevented globally when all the three interventions are applied simultaneously.

The pathophysiology behind heart attacks and strokes

We need to understand why patients develop heart attacks and strokes. In the following I will explain this.

Elevated blood pressure

When blood pressure is high, the heart has to work overtime to pump the blood through the blood vessels. At the same time the higher pressure leads to inflammation of the lining of the arteries and LDL cholesterol and triglycerides are deposited underneath the lining of the arteries. This leads to blockage of the smaller arteries, which translates into heart attacks and strokes.

Consumption of too much salt

Consumption of too much salt, namely sodium intake of more than 2300 mg a per day, is considered high. It can cause high blood pressure, heart attacks, strokes and aneurysms (pouches of arteries that can rupture). Sodium intake of 1500mg or less is considered normal. When you exceed that number, the body will retain sodium and water, which increases the blood pressure. This accelerates the process of hardening of the arteries and eventually causes heart attacks or strokes.

Hydrogenated fatty acids or trans fats

Hydrogenated fatty acids or trans fats still make their way into the grocery shopping basket. They are present in baked goods, snacks like chips, creamer and margarines. Think of cakes and cookies, crackers, piecrust, potato chips, corn chips and microwave pop corn. Deep fried food is also full of trans fats (french fries, doughnuts, fried chicken). Trans fats can make their way into frozen pizza crusts, non-dairy coffee cream, canned biscuits and cinnamon rolls. Above all do not buy any form of margarine. Hydrogenated fatty acids affect the arteries directly by increasing the harmful LDL cholesterol and decreasing the protective HDL cholesterol. This accelerates hardening of the arteries, which in turn causes heart attacks and strokes. 

Discussion of “three simple steps would prevent strokes and heart attacks”

The positive impact that this new study could have on the survival of patients is phenomenal. Over 25 years almost 100 million lives would be saved from heart attacks and strokes, which would be an enormous achievement. We are talking about 25 cities of 4 million people each saved around the planet. The researchers say that this is doable, because there are pockets globally where excellent care has already been given to patients, they have followed them through 25 years or more and their mortality was significantly reduced. 

My own experience in general practice

In my own medical practice from 1978 to 1995 I introduced a recall for patients with high blood pressure to reduce their mortality. They came in every 3 months for a blood pressure check. On that occasion I reviewed their antihypertensive medicine and asked whether they took their blood pressure with their own blood pressure monitor at home. I stressed that home monitoring blood pressure would be the latest development and they should do it. Surprisingly, the majority of patients were compliant. Among the recall patients the heart attack and stroke rates were very low.

Adding low salt (less than 1500 mg of sodium per day) and cutting out all trans fats introduces a new dimension into heart attack and stroke prevention. As explained above all of this has a direct bearing on reducing hardening of the arteries. This in turn prevents deaths from heart attacks and strokes.

Three Simple Steps Would Prevent Strokes And Heart Attacks

Three Simple Steps Would Prevent Strokes And Heart Attacks

Conclusion

The paper I reviewed here has investigated the effects that three simple measures will have on the mortality of the world population over 25 years. Treating up to 70% of patients with high blood pressure aggressively would delay 39.4 million deaths over 25 years. At the same time reduction of salt intake by 30% would prevent 40 million deaths over 25 years. And finally, eliminating trans fatty acid would delay another 14.8 million deaths. Physicians could prevent a total of 94.2 million deaths globally when they encourage their patients to apply all the three interventions simultaneously.We know this works by preventing heart attacks and strokes.

Let’s hope that this will not only be talk, but that physicians will pass on this news to their patients and that patients will follow the advice.

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Jun
22
2019

Ultraprocessed Food Kills

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

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.

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Jun
08
2019

How Can We Prolong Our Lives?

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 white-collar shift workers had a 260% higher mortality compared to a control group of daytime white collar 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?

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
26
2019

The Foods That Are Killing Us

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

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
04
2019

You Need Consistency With Exercise

In order to exercise regularly, you need consistency with exercise. Many of us have made a New Year’s exercise resolution, but later gave up, because we decided to have other priorities.

A new publication examined why we often fail maintaining a regular exercise pattern. It was reviewed by CNN in this article:

Often with New Year’s come the resolution to exercise regularly. It seems to be the result of overdoing things during the holidays: too many parties, too many drinks, too much turkey dinner. But within a few weeks only 46% are only continuing to exercise, 54% stop doing it. Within the adult population in the United States 80% are not getting the minimum weekly 150 minutes of moderate-to-vigorous exercise that they would need for good health. This is what the World Health Organization is recommending.

What can we do to belong to the successful minority that exercises regularly?

Figure out why you want to exercise

First of all, you need consistency with exercise and we need to be aware why regular exercise is important. 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.

Change your mindset

Many people don’t consider themselves as “exercisers” and they lack the confidence of being able to exercise regularly. You need to re-program your mindset, but this may not be easy and you need consistency with exercise. You may want to set smaller goals that you can easily achieve. Over time you gradually increase your exercise goals. By actually doing some exercise regularly, you will overcome your temptations to quit exercising. Be flexible, as you may sometimes be faced with barriers to exercise as originally planned. Instead of going to the gym you may want to go for a brisk walk instead. As time goes on you will get regular exercise built into the routine of your day. Consider it as time for yourself and for your health.

Building a better exercise pattern

You want to build a strong pattern of exercising regularly. This way you do not have to decide whether or not you want to exercise today. When exercising is a habit, you simply do it out of habit. Simple cues like placing your exercise outfit somewhere prominently can help to remind you to exercise. There are other cues that can be useful, as a Canadian study showed.

Elongation of telomeres with regular exercise

Twin studies have shown that regular exercise elongates telomeres, the caps on chromosomes. Here is the explanation. This study showed that regular exercise can make your telomeres 9 years younger compared to a group that does not exercise regularly.

You Need Consistency With Exercise

You Need Consistency With Exercise

Conclusion

Exercising regularly brings tangible assets to your life in the form of improved cardiovascular fitness and up to 47% decreased mortality due to reducing the overall mortality from many diseases. You also feel more energetic, and other studies have shown that your telomeres get elongated. This translates into 9 years of longer life just because you exercise regularly! If you want more motivation, just stick a message on a wall, where you see it every day. “I’ll live 9 years longer.”

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Apr
06
2019

Healthier After Age 60

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

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!