Jan
07
2024

Backup your New Year’s Resolutions by looking at short-term Consequences

In the New Year it pays to backup your New Year’s resolutions by looking at short-term consequences. An article in “the conversation” explains how you can keep yourself motivated to stick to healthy habits. The alternative would be to fall back into unhealthy habits, which lead to various disease conditions. Traditional thinking centered around keeping long-term outlooks in front of your mind when tempted by the smell of doughnuts. In these cases, you think that the long-term consequences of eating doughnuts or consuming sugary drinks result in diabetes and obesity. But the smell or taste of unhealthy foods can be so overpowering that the long-term consequences of potential diseases is forgotten. This is the point when your New Years resolution may fade away in favor of falling back to unhealthy eating habits.

Think short-term to resist temptation

The new approach is to replace the thinking of long-term outlooks by short-term outlooks. The authors cited an example of 4000 participants in 7 separate studies. When the short-term consequences of anxiety and a sugar and caffeine crash were explained for caffeine containing sugary drinks, 25% of participants were able to abstain from the energy drinks in comparison to those who were informed about long-term consequences.

Another experiment

A similar experiment involved the consumption of sugar in the form of cookies. One group of participants read about the short-term effects of eating sugar. A second group read about the long-term effects of eating sugar. A third group did not get any information about the effect of sugar. There was also a “reward system” for all the participants: they had to decide between receiving a tote bag or eating cookies. Those who had read about the short-term effects of sugar were 30% less likely to choose cookies than the ones who read about the long-term effects. The ones who read the short-term effects were 45% less likely to choose the cookies than the ones who read nothing about the effects of sugar.

Verbalizing short-term consequences

Here are some thoughts that help to verbalize short-term consequences:

  • For alcohol: excessive drinking can lead to poor sleep and hangovers.
  • Fast food can make you feel bloated or give you indigestion.
  • Sugar and starchy meals: make you bloated and give you an acidy stomach, also will lead to rapid weight gain.
  • Focus on the good taste of apples and carrots. People will eat more of it and get the health benefits without mentioning it.

You can keep your goals easier when you combine them with small rewards here and there. When you have achieved one thing, you could watch your favorite TV show. Another reward could be a brief visit to the gym that makes you feel more fit. Or go and buy yourself a new pair of shorts for the gym. The authors of this article provide evidence from studies that showed that several mini rewards distributed throughout the day are more effective than big rewards at the end of the day.

Measurements of weight fluctuations

I found that body composition scales are very useful to monitor your diet intake. Here is an example how I use this device. My weights, fat% and body mass index for a number of days is listed below. The first line shows the baseline measured in the morning. On Saturday lunchtime I was invited to a Christmas family dinner. I ate more than I should have had. You can see the results on the Sunday readings: weight up, fat up and BMI up. I watched my calorie intake throughout Sunday.

Weekday              Weight (KG)                 Fat %        Body mass index

Saturday:                   63.6                           13.2                  21.7

Sunday:                     64.0                           14.2                  21.9

Monday:                    63.4                           14.3                  21.7

It took another two days (Wednesday) before the fat percentage was down to 12.9.

There is another powerful tool, Dr. Valter Longo’s fasting mimicking diet. I reported about this under this link. Briefly, once a month I eat only 500 to 600 calories daily for 5 days. This helps me to lose my body mass index from 21.8 down to 21.1 or 21.2. After that I can eat a normal diet until the next month when I do the fasting mimicking diet again. It is an easy way to keep my body mass index in the 21.0 to 22.0 range. My wife and I prepare our own 500 to 600 calorie diet with natural food.(No, you do not get much, but it can taste good!) We do not buy Dr. Longo’s expensive diet boxes.

Backup your New Year’s Resolutions by looking at short-term Consequences

Backup your New Year’s Resolutions by looking at short-term Consequences

Conclusion

Focusing on short-term goals and consequences increases the percentage of success for those who have New Year’s resolutions. You can use this for many different approaches: eating less sugar, losing weight, getting regular exercise, reducing your alcohol intake, cutting out fast food and increasing your healthy vegetable and fruit intake. I also added a description of what I do with the help of body composition scales to control my weight and body mass index. I also use Dr. Longo’s fasting mimicking diet once per month for 5-days. Since December 2017 (for 6 years) I practiced this. I find it extremely useful to maintain my body mass index in the 21.0 to 22.0 range. Medicine knows that it is important to keep your body mass index below 25.0. This will prevent heart disease, type 2 diabetes and cancer. It also helps to look forward to a healthy New Year.

May
23
2022

What Works for Permanent Weight Control

A recent publication examined what works for permanent weight control and what not. The study came from the Queen’s University in Kingston, Ont., AdventHealth, Fla. and the University of Alabama, Birmingham, Ala.

320 sedentary adults who were overweight or had obesity were treated by monitoring alone or by doing “small change approaches”. Both groups were observed for 3 years. The “small change approach” consisted of increasing their activity by 2000 steps per day and by limiting their food intake by 100 kcal per day. The researchers measured the weight, waist circumference and cardiorespiratory fitness of all the subjects.

The results at 3, 6, 12 and 15 months from the start showed significant reductions in weight. However, by 24 and 36 months the subjects had regained body weight.

Results of the study

Results from both groups, the non-intervention group and the small change group, were stacked against each other. There was no significant difference in terms of weight loss between 24 and 36 months into the trial. The researchers concluded that the approach of small change interventions failed.

Another approach to permanent weight loss

Valter Longo, a professor at UCLA, California has established that the fasting mimicking diet can help people to lose the last pounds that are difficult to lose. Patients do a 5 day semi-fast for 5 consecutive days, once per month. They eat three meals per day, but the total daily calorie consumption is only 500 to 800 calories. The calorie deficit leads to a reduction in body mass index between 0.3 and 0.9 for every monthly fasting mimicking diet. I have followed Dr. Longo’s fasting mimicking diet since December 2017. This allows me to keep my body mass index between 21.0 and 22.0.

Conditions that respond to the FMD

The following list shows some of the conditions that respond favorably to the FMD.

  • Obesity, because of the weight loss effect
  • Diabetes: insulin resistance becomes lower and blood sugar levels drop.
  • High blood pressure reduced: many patients were able to reduce their medications or discontinue them
  • Prevention of heart attacks and strokes
  • Pain conditions improve as all kinds of pain disappears, an effect for which there is no explanation at this point
  • Autoimmune diseases like MS and rheumatoid arthritis improve, likely because of the effect of increased stem cell circulation
  • Prevention of heart attacks because of reduction of LDL, triglycerides and CRP
  • Cancer cure rates improved by protecting normal cells and bone marrow function
  • Longevity improved in mice with a 3-fold increase of their life span. Telomere length in humans was increased. Increased stem cells will find defective areas that need repair. This effect opens up a new chapter in medicine.

The above was previously published here.

Discussion

The 3-year study that I mentioned at the beginning of this article showed that for the group that made “small changes” for 2 years there was a slight weight loss with a reduction of 100 calories per day. However, the patients got tired of dieting and regained their lost weight between 2 and 3 years. In contrast, the fasting mimicking diet requires a 1200 to 1500 calorie reduction for 5 days of each month. After a few months the patient becomes highly aware what leads to weight gain and what not. I use electronic body composition scales daily where I can determine weight, fat percentage and muscle percentage. It also records calories consumed and the body mass index (BMI).

Watching your fat percentage and BMI

I record all this data in a little booklet. Once per month I see that the fasting mimicking diet lowers my body mass index by 0.3 to 0.9 points. There is the negative experience of eating ice cream or a New York cheesecake that within one day shows as an increase in fat and the BMI. On the other hand, it is encouraging to see your elevated BMI melt away in only a few days every month. This motivates you over the years to cut out the big diet offenders and to keep your eating portions smaller. Also, you value the neutral effect of berries and vegetables.

What Works for Permanent Weight Control

What Works for Permanent Weight Control

Conclusion

An interesting diet study of 3-year duration showed that small caloric reductions of 100 calories per day are ineffective over a longer period of time. In this study the effect of small caloric reductions wore off after two to three years. On the other hand, I experienced the effects of the fasting mimicking diet (FMD) of Dr. Longo for more than 4 years. This helps me to keep my body mass index (BMI) in the 21.0 to 22.0 range. Without the FMD I would slowly slip into the overweight category. Following the FMD every month and recording the body composition scale values daily keeps me motivated to watch what I eat resulting in persistently low BMI values. Knowing that this is also a key to health keeps should keep anybody motivated.

Jul
11
2020

Fat Deposits Mean Higher Covid-19 Risk

A new study showed that fat deposits mean higher Covid-19 risk. This study was reviewed here.

The article is based on the June 10, 2020 publication of the British Medical Journal.

They did large population studies showing that obesity is an independent risk factor for severe disease and death from Covid-19. One study with 428,225 participants had 340 admitted to hospital with confirmed Covid-19 coronavirus. 44% of them were overweight and 34% were obese. Another study, the OpenSAFELY study used linked electronic health records. 17,425, 445 participants were included and 5,683 Covid-19 deaths occurred. In this study there were 29% overweight and 33% obese persons. The researchers noted a dose-response relationship between excess weight and severity of Covid-19. The researchers removed confounding factors like age, sex, ethnicity, and social deprivation.

Critical illness and death rates in overweight and obese people

They realized that critical illness caused by Covid-19 was increased compared to normal-weight people as follows.

  • Covid-19 risk 44% higher in overweight people
  • Covid-19 risk 97% higher in people with obesity

This means that the risk for serious illness from Covid-19 was 1.44-fold for overweight persons and 1.97-fold for obese persons compared to normal-weight controls. The OpenSAFELY study also looked at the death rates from Covid-19 for people with obesity. Two obesity categories were investigated: obesity with a BMI of 30-34.9 and BMI of greater than 40 compared to normal-weight controls. Here are the death rates.

  • BMI of 30-34.9: 1.27-fold increased risk
  • BMI of greater than 40: 2.27-fold risk

Possible mechanisms explaining fat deposits mean higher Covid-19 risk

The researchers mentioned three possible mechanisms why overweight and obese people may have higher Covid-19 disease and death rates than normal-weight controls.

First, angiotensin converting enzyme-2 is found with higher frequency in fat cells of overweight and obese persons. Researchers are aware of the fact that the Covid-19 coronavirus uses this enzyme to enter body cells. It may also be the reason that fat cells become reservoirs that can shed virus for much longer than in normal-weight people with less fat cells. They pointed out that others have seen this also and found it with other viruses. In the case of influenza A, obesity prolonged viral shedding by 42% compared to normal-weight controls. And with H1N1 influenza obesity was an independent risk factor for hospitalization and death.

Weaker immune system, more lung resistance

Secondly, any virus can weaken the host’s defence of the immune system. Researchers showed this previously with the influenza virus. But now with Covid-19 coronavirus the cytokine storm due to a weak immune system is a major factor in making the viral infection worse. A lack of vitamin D is another factor in promoting the cytokine storm.

Third, obesity decreases lung function and it is difficult to improve this. There is greater lung resistance in the airways and it is difficult to expand the lungs in obese patients. When the doctor transfers patients with obesity to the intensive care unit, it is more difficult to increase their oxygen saturation with artificial ventilation.

Unhealthy environment, so fat deposits mean higher Covid-19 risk

The researchers point out that we live in a very unhealthy environment. In 2016 there were 1.9 billion people worldwide who were overweight or obese. These figures are rapidly rising. Presently about 65% to 70% are overweight or obese in the UK or the US. Obesity causes high blood pressure, heart disease, strokes, type 2 diabetes and cancer. We are all surrounded by processed food with extra salt, sugar, wheat and other unhealthy ingredients. The high mortality and deaths rates of Covid-19 in overweight and obese people point to the problem that society has.

Reduce salt, sugar and saturated fats in food

The culprits are salt, sugar and saturated fats. Merchants and food producers must reduce them in processed food. In the UK new government regulations have already resulted in lower salt content in foods. As a result, there is less high blood pressure and cardiovascular disease is in decline. All nations need to reduce salt, sugar, and saturated fat. When the weight comes down, we all are less prone to catching dangerous viruses.

Fat Deposits Mean Higher Covid-19 Risk

Fat Deposits Mean Higher Covid-19 Risk

Conclusion

The pandemic has taught us a new lesson, namely that overweight and obese people are at higher risk of contracting Covid-19 coronavirus. In a research paper of the British Medical Journal concrete figures showed that the Covid-19 risk is 44% higher in overweight people and that it is 97% higher in people with obesity. The OpenSAFELY study also showed that obese people with a BMI of 30-34.9 have a 1.27-fold increased risk of catching Covid-19. But morbidly obese people with a BMI of greater than 40 have a 2.27-fold risk of catching Covid-19. There is a clear linear dose-response curve between the amount of fat a person accumulates and the risk for Covid-19.

Cut out junk food and decrease your risk for Covid-19

Covid-19 is directly related to the amount of junk food we eat. As a result we can say that eating junk food increases the Covid-19 risk. The opposite is true also: sensible eating and cutting out junk food makes you lose some pounds, and your risk for Covid-19 decreases.

May
02
2020

The Quality of Food is Important

Many authors wrote books about food; the quality of food is important. Recently I came across a book review regarding the book “The Way We Eat Now” by Bee Wilson. In the March 2020 edition of the health magazine “LifeExtension” Laurie Mathena interviewed Bee Wilson about her book.

Bee Wilson explained that there is a distinct history about the production of food throughout the centuries. She described 5 phases.

  1. During the hunter/gatherer time people were eating a low-fat diet with berries, wild greens and wild animals.
  2. Stage two began around 20,000 BC. It was the agricultural age with a switch to cereals. At that time the population experienced rapid growth.

More stages

  1. Only a couple of centuries ago, agriculture made progress with crop rotation and by adding fertilizers. This led to a more varied diet. People ate more vegetables, less starchy food and animal protein.
  2. After the Second World War there was a major food transition. Processed food was introduced. People started eating more fat, meat, sugar and a lot less fiber. We are now experiencing a phenomenon that we are simultaneously overfed, but undernourished. We get too many calories, but our diet is poor in nutrients. This type of diet causes obesity and degenerative type illnesses.
  3. Stage 5 involves people abandoning junk food and eating more vegetables and fruit again. The more knowledgeable people are about the link between a good diet and health, the healthier people eat. This stage requires governments and other organizations to do their part in assisting people to make that food transition.

Food labeling changes in Chile

Here is one example of how governments can make a difference. This happened in Chile. Chile used to have the highest consumption of sugary beverages in the world. Prior to 2016 the average consumer in Chile bought more than 50% of the food as ultra-processed. This resulted in Chile having the second highest obesity rate after Mexico. The government of Chile decided in 2014 to introduce very simple labels for every food item. The government of Chile demanded that all the foods with too much sugar, high saturated fat, food high in salt and high in calories had proper labels. These labels are simple, hexagonal warning labels.

Warning labels

For instance, if a food product had too much salt in it, it would say in the hexagonal label: “Warning: high in salt”. As the labels had the effect of lowering sales, the food companies reformulated their products very quickly to stay under the threshold triggering the food warning. In 2016 Chile also decided to tax unhealthy foods higher. The government taxed sugar-sweetened colas with an 18% extra tax. Schools had to abandon junk foods sales.

Quality of food

When you start cutting out junk food and other processed foods, the quality of your food intake is improving. Eat more vegetables, and fruit. Eat wild salmon, which provides omega-3 fatty acids. Do not consume vegetable oils like soybean oil, canola oil, safflower oil, corn oil and grape-seed oil. They all contain omega-6 fatty acids. Omega-6 fatty acids are essential fatty acids and they convert mainly into energy. But the problem is that our western diet contains too many omega-6 fatty acids. Omega-6 fatty acids can convert into arachidonic acid, which causes inflammation. This in turn can cause heart attacks and strokes on the one hand and arthritis on the other hand.

The omega-6 to omega-3 ratio is important

In the past a healthy ratio between omega-6 and omega-3 was 4:1 or less. The average American now eats food with 16-times the amount of omega-6 fatty acids than omega-3’s. This is an omega-6 to omega-3 ratio of 16:1. No wonder people get sick with degenerative diseases.

Brain health maintained by eating enough omega-3 fatty acids

Here is a study that looked at brain structure using MRI scans. 3660 participants aged 65 received MRI brain scans. The researchers recorded their food intake with questionnaires. They rescanned 2313 of these individuals 5 years later. The group highest in omega-3 consumption was compared to the group with the lowest omega-3 consumption. Blood tests were also done both initially and 5 years later to verify the omega-3 intake. The researchers found that the higher omega-3 group had less subclinical infarcts and the white matter of the brain was of a better grade. They concluded that fish consumption, the major source of omega-3 fatty acids, had a beneficial effect on brain health later in life, preventing Alzheimer’s disease.

Cook your own food, do not eat out frequently

When you cook your own food, you can choose the right foods as you shop. Stay away from the “dirty dozen”, which is poisoned with insecticides, herbicides or pesticides. Instead you can buy organic foods that have not been sprayed with toxic substances. When you eat out, you have no choice about what you eat. Food in restaurants also contains food preservatives that are not labeled in North America, but that would be labeled in restaurant menus in Europe. In addition, food in restaurants often contains too much salt, too much sugar and the wrong oils. Omega-6 fatty acids are much cheaper than olive oil, and as a result this is what the chef uses.

Transition from stage 4 to stage 5

When you want to transition from stage 4 to stage 5 regarding your food composition you are swimming against the stream of establishment. At this point you are more or less alone when you want to abandon French fries, processed food bars, hamburgers and sugary soft drinks. But the more you eat at home, the more you take out your lunch box with food prepared at home, the more you are winning the war against convenience foods. It is what you put into your mouth, which is the fuel for your body. Don’t compromise regarding the quality of your food!

The Quality of Food is Important

The Quality of Food is Important

Conclusion

The quality of food is important. We have been inundated by ads from the food industry that we should eat fast foods (hamburgers, French fries), processed foods like power bars and drink sugary drinks. We have met the entire lineup on television! But it is best to buy basic foods and prepare all your food from scratch. Be careful that you avoid the “dirty dozen” foods. If you want to eat these, buy the organic food versions. This way you avoid pesticides and other poisons. Stick to extra virgin olive oil as a fat source and avoid vegetable oils. Soybean oil, canola oil, safflower oil, corn oil and grape-seed oil contain a lot of omega-6 fatty oils.

Inflammation caused by vegetable oils

These cause inflammation in your blood vessels and joints. The end result are heart attacks, strokes and arthritis. I also eat a lot of wild salmon and other seafoods, a great source of omega-3 fatty acids. In addition, I take two capsules of molecularly distilled fish oil in the morning and at night. Eat more vegetables and fruit. You are now paying attention to the fact that the quality of food is important.

Here is a link to the book by Bee Wilson; “The Way We Eat Now”.

Mar
28
2020

Fasting Can Prevent Cardiovascular Diseases

Dr. Joel Kahn gave a lecture in Las Vegas in which he explained that fasting can prevent cardiovascular diseases. Dr. Kahn is a Clinical Professor of Medicine at Wayne State University School of Medicine. He spoke at the 27th Annual World Congress on Anti-Aging Medicine in Las Vegas. The conference took place from Dec. 13 to 15th, 2019.

According to the CDC cardiovascular diseases like heart attacks and strokes are hitting the middle age adults in large numbers. Part of the problem is obesity and diabetes, both of which cause an increase of cardiovascular diseases. Heart attacks, strokes, heart failure and other related cardiovascular conditions caused 2.2 million hospitalizations in the US in 2016. This resulted in 415,000 deaths and a health care cost of $32.7 billion.

Fasting can improve the risk for cardiovascular disease

Dr. Kahn asked whether fasting can reduce the aging pathways, build up resilience and protect the heart from aging and heart disease. In a few words: eat less, live more! He showed with slides that fasting can indeed do that. One heart catheterization study showed that a fasting group had only 64% coronary artery disease compared to a non-fasting control group with 76%.

Another study showed that fasting patients had only 10.3% diabetes compared to controls with 22.0%. With heart catheterization 63.2% of fasting patients had cardiovascular disease while 75.0% of non-fasting control patients did have lesions in their coronary arteries.

Animal experiments confirmed that fasting had beneficial effects on heart health as well. In rats, researchers showed that fasting reduced infarct size and inflammation. It also preserved left ventricular function. With mice fasting produced less inflammatory response and less tissue damage.

Alternate day fasting shows benefit in clinical human trial

A 2019 publication reported about a 4-week randomized clinical trial on 60 healthy non-obese human subjects. The effect of alternate day fasting was compared to controls. On average there was a 37% calorie reduction in the alternate fasting group. The fasting group had improved fat mass, improved fat-to-lean ratio and cardiovascular markers. There was a reduction of age-associated inflammatory markers and low-density lipoprotein.

Fasting mimicking diet

A newer form of fasting is the fasting mimicking diet (FMD), which was invented and researched in depth by Dr. Valter Longo. Both animal experiments as well as human trials have shown that the FMD is safe and effective. It can be followed 5 days out of every month and will lead to some weight loss, an increase of telomeres, stem cells and lowered inflammatory markers.

My own experience with the fasting mimicking diet

My wife and I heard about the FMD from Dr. Longo when he spoke about it at the 2017 Anti-Aging Conference in Las Vegas. We immediately started the FMD in December of 2017 and have done it every month for 5 days since. But we never ordered the expensive meal kit. Instead, we calculated calories and use regular food to do the calorie-restricted diet. We eat 600 to 700 calories every day during the FMD days. In between we have unrestricted calories, but we noticed that we are more careful about our meal choices. I find that the result of the FMD is more energy, an improved sleep pattern and an easier way to keep my body-mass index in the 21.0 to 22.0 range. Here is a description of the effects of the FMD.

Use of FMD in high-risk patients

Dr. Khan said that the FMD is an ideal diet that the high-risk population of the US should use. 34% of the US population has a compromised metabolic condition. They are obese and at a high risk to develop diabetes. But on the FMD they gradually lose abdominal obesity, lower their cholesterol and triglycerides levels, which otherwise causes a high risk for heart attacks and strokes. The fasting blood sugar is lowering reducing the risk to get diabetes. The systolic and diastolic blood pressure comes down. And the C-reactive protein, which is a general inflammatory marker, becomes lower.

In non-obese patients the main effect of the FMD is a stimulation of stem cell release and telomere elongation. This postpones the aging process and with it delays the onset of cardiovascular diseases.

Fasting Can Prevent Cardiovascular Diseases

Fasting Can Prevent Cardiovascular Diseases

Conclusion

Dr. Joel Kahn gave a lecture at a Las Vegas conference that fasting can prevent cardiovascular diseases. He compared alternate day fasting with the fasting mimicking diet (FMD). The FMD was more effective in reducing danger markers, abdominal girth measurements and blood markers of cardiovascular diseases. Ultimately, he said, it was easier to follow an FMD where you only reduce your calorie intake to 600 to 700 calories per day for 5 days in one month. In those who are wanting to do this just for good health, the FMD increases stem cells and elongates telomeres. This postpones the aging process and keeps a person younger for longer. At the same time, it delays the onset of cardiovascular diseases.

Jun
01
2019

More Obesity In Rural Areas

A new study was published May 2019 in the magazine Nature showing that there is now more obesity in rural areas. In the mid 1980’s when the first reports came out about obesity, this was not the case. It actually was the opposite: there were more cases of obesity in cities compared to rural areas. The study was also reviewed in Medical News Today.

The new worldwide obesity study was done by the Imperial College London in the United Kingdom. Researchers studied 112 million adults. The study population came from 200 countries and territories. The study covered 32 years from 1985 to 2017. More than 1000 scientists conducted this study worldwide.

Findings of the obesity study

Circumstances changed regarding obesity since the 1980’s

The previous finding in the mid 1980’s that the urban population was leading the obesity wave was now reversed. There is now more obesity in rural areas while the urban population is eating more balanced meals. The population in rural areas of low- and middle-income countries are now accounting for 80% of the word obesity.

Objective increase of BMI over 32 years

The degree of being overweight or obese is best determined by the body mass index. This is the person’s weight in kilograms, divided by the height in meters, but squared. On this scale a normal BMI is 20.0 to 25.0, being overweight is from 25.1 to 29.9 and obesity is 30.0 or higher.  Women’s BMI has increased by 2.0 kilograms per square meter (kg/m2), while the men’s BMI has risen by 2.2 kg/m2 for both sexes over the study period. In rural areas the BMI has risen by 2.1 kg/m2 while in urban areas, the average BMI of women rose by 1.3 kg/m2 and for men by 1.6 kg/m2.

Healthier lifestyle in cities compared to rural areas

The BMI in high-income countries has grown particularly in rural areas. Prof. Ezzati commented to this: “In fact, cities provide a wealth of opportunities for better nutrition, more physical exercise and recreation, and overall improved health.”

More obese women in urban centers of sub-Saharan Africa

In sub-Saharan Africa there is an opposite trend compared to other countries. In Africa the women in urban centers are getting obese while their counterparts in rural Africa have less problems with obesity. The researchers thought that this is due to city women moving less and sitting at desks etc. In contrast women in the rural areas of sub-Saharan Africa are doing more physically demanding tasks.

What are the issues about obesity?

The problem is that people who turn obese eat the wrong foods. The problem is often that they eat too much sugar and too many starchy foods. Here is my remedy to prevent obesity.
1. Cut out sugar. Cut out highly refined starches. This prevents diabetes, heart attacks and strokes.
2. Avoid red meat and processed meats: this reduces the risk of colorectal cancer.
3. Eat clean foods: organic vegetables or your own vegetables grown in your garden; organic salad; grass-fed beef once per week (not more often); organic chicken and turkey; bison meat once every week or every two weeks; wild salmon two to three times per week.
4. If you exercise regularly on top of eating healthy foods, you can drastically reduce many illnesses and diseases compared to those who don’t.

Remove the majority of starchy foods from your diet

I wrote about avoidance of highly refined starches. I cut out starchy foods as they digested into sugar and give you an insulin response causing hyperinsulinism, inflammation in your arteries, strokes, heart attacks and Alzheimer’s. If you can do it and you don’t want those diseases: cut out wheat and wheat products especially white flour; pasta, bread, baked good. Potatoes, white rice and refined cereal are also problematical. I have avoided this since 2001 and lost 50 pounds. I kept my weight down since. My body mass index is between 21 and 22. I have energy, work out, and I don’t miss these items. Re-evaluate your food habits, and next clean out your pantry!

More Obesity In Rural Areas

More Obesity In Rural Areas

Conclusion

An international study examined the rate of obesity in 200 countries, involving 112 million people over a long time span, namely over 32 years. While in the mid 1980’s most obese patients lived in big cities around the world, this pattern has changed. Now there is more obesity in rural areas. People in the cities are learning more about healthy nutrition and they have more access to fitness centers. In order to tackle the obesity problem people must learn the difference between nutritious food and junk food. You need to cut out sugar as much as possible. It is the biggest offender and contributes to a list of health problems. But you need to remove processed food from your diet, because it contains sugar and unhealthy fats. Red meat and processed meats are also unhealthy and should be removed.

What to eat

Eat clean foods such as organic vegetables or your own vegetables grown in your garden. Buy at farmers’ markets, if they are in your area. Consume organic greens. If you cannot live without red meat, limit your consumption to grass-fed beef once per week (not more often); organic chicken and turkey; bison meat once every week or every two weeks, and enjoy wild salmon two to three times per week. It is easier to do than you think, prevents obesity and keeps you healthy until a ripe old age.

May
11
2019

Male Fertility Could Be Improved Naturally

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

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.

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Mar
30
2019

Obesity Fuels Cancer Development

A recent review by the American Cancer Society found that obesity fuels cancer development. As a matter of fact, what the researchers found was that younger millennials are more in danger of both getting obese and of getting obesity related cancers. Also, the rates of baby boomers with respect to obesity-related cancer were much lower than rates from millennials.

Results of the study showing obesity fuels cancer development

In like manner, as the summary by CNN shows, there is an increase of obesity and also an increase of various cancers of the population of millennials versus the same age group among baby boomers. As an illustration, take pancreatic cancer, one of the obesity related cancers. Normally it occurs in people above the age of 65. Here is the increase of frequencies according to age group:

Ages 25 to 29: 4.34% increase.

People aged 30 to 34: 2.47% increase.

Age bracket 35 to 39: 1.31% increase.

Those aged 40 to 44 years: 0.72% increase.

With this in mind you can see clearly that the younger age group is at a higher risk for developing pancreatic cancer. Certainly, the problem is that obesity in children has become more rampant and this has led to early obesity by the age of 35. The other side of the coin in this case is an increased pancreatic cancer rate.

Other cancers that are obesity-related

Indeed, 6 out of 12 obesity related cancers have shown an increase in frequency because of increasing obesity. These cancers are: multiple myeloma, colorectal cancer, uterine cancer, gallbladder, kidney, and pancreatic cancer.

Notably, people born around 1985 had a higher rate of multiple myeloma and kidney cancer than people born around 1950. Multiple myeloma was 1.59-fold higher and kidney cancer 4.91-fold higher in the group of people born around 1985 in comparison to people born around 1950.

Cancer associated with obesity, but may not be caused by obesity

MD Anderson Cancer Center’s Dr. George Chang, who was not associated with the analysis cautioned: “The study was not set up to establish causation. We know there are many factors that have an association with both obesity and cancer, such as lack of exercise and poor diet. How much each of those factors contribute to cancer is less clear.” Specifically, the study found that the rate of obesity-related cancers in millennials now is about double the rate of what it was in baby-boomers at the same age.

Discussion of the obesity and cancer problem

  1. First of all, obesity is now starting in childhood, teenagers and young adults. 5 of the 6 obesity related cancers (colorectal, uterine, gallbladder, kidney and pancreatic cancer) have increased in the younger population. These require mostly surgery and according to Dr. Chang, who is an oncological surgeon, complication rates are higher among obese patients. Dr. Chang added that chances are also that complications will be more severe.
  2. Secondly, we need government-sponsored programs to reverse the obesity trend. This should include changing the diet from the Standard American diet (essentially junk food) to a Mediterranean diet. There should be an elimination of sugar and starchy foods or the use should be just a bare minimum. Reducing or even eliminating red meat is definitely necessary. The WHO has determined that beef, pork and lamb are causing cancer, because they contain weak carcinogens.  Coupled with this is the necessity to initiated regular exercise programs.
  3. Thirdly, fatty tissue in obese patients release growth factors and proteins that function as hormone-like factors stimulating cell growth. These factors stimulate any carcinogenic process. Researchers are still actively working on analyzing this process further.
Obesity Fuels Cancer Development

Obesity Fuels Cancer Development

Conclusion

Childhood obesity has already had the result that obesity-related cancers (multiple myeloma, colorectal cancer, uterine cancer, gallbladder, kidney, and pancreatic cancer) occur at a younger age and more frequently. The cancer rate among obese millennials now is already double the number of what the baby-boomers was at the same age. The key is to treat obesity aggressively with regular fitness programs and with a major diet shift. We know what caused the obesity wave. It is overconsumption of sugar, junk foods, starchy foods, processed foods and fat overuse.

A major change in diet

This means the kids need to cut out sugar. An alternative is to sweeten only with stevia, if they need a sweet taste. They also need to cut out starchy foods like potatoes, pasta, rice, bread and processed food. Processed food contains a lot of sugar and gluten from wheat. Gluten and sugar both stimulate the appetite center. This is what we want to avoid. What remains is a Mediterranean diet without the junk from the North American diet. You end up eating a lot of vegetables, salads and fruit. Fish is a good protein source, poultry as well. Implementing these changes will show positive results for the health of the entire population, not only the millennials.

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Dec
29
2018

Fasting Mimicking Diet Is Very Relevant For Health And Longevity

Several speakers in Las Vegas said that the fasting mimicking diet is very relevant for health and longevity. This happened on day 1 of the 26th Annual A4M World Congress 2018 in Las Vegas.

What were the findings that are relevant?

Dr. Longo has done a lot of animal experiments with intermittent fasting and studying longevity. He repeated what he has learnt over the years from animal experiments and from research on humans. Here are the results that he shared already at last year’s Anti-aging Conference in Las Vegas.

Effects of fasting mimicking diet

  • Obesity diminishes, because of the weight loss effect due to missing calories.
  • Diabetes: insulin resistance becomes lower and blood sugar levels drop.
  • High blood pressure reduced: many patients were able to reduce their medications or discontinue them
  • Pain conditions improve as all kinds of pain disappears, an effect for which there is no explanation at this point
  • Autoimmune diseases like MS and rheumatoid arthritis improve, likely because of the effect of increased stem cell circulation
  • Prevention of heart attacks and strokes because of reduction of LDL, triglycerides and CRP
  • Cancer cure rates improve by protecting normal cells and the bone marrow
  • Longevity improved in mice with a 3-fold increase of their life span. Telomere length in humans was increased. Increased stem cells will find defective areas that need repair. This effect leads to less disease in older age.

Increased life span, less heart attack and cancer rates

We know from these animal experiments that mice have a threefold increase in life span. But when heart attack rates and stroke rates improve in humans, cancer cure rates improve and telomere length in humans increase, there is strong evidence that it increases human life expectancy as well. It may take another 10 to 20 years before we have better statistics about the real survival advantage on this diet versus the Standard American diet. But what we know now is a significant start.

Patients on chemotherapy and FMD have much better healing rates than controls

The lecture by Dr. Longo on Dec. 13, 2018 did provide more human data. Patients undergoing chemotherapy tolerate and survive chemotherapy much better when combined with the fasting mimicking diet (FMD). The human data is very similar to the previous mouse model data. This human research was done at the Charité Hospital in Berlin, Germany. Dr. Longo is starting to engage in clinical trials by partnering with physicians, but the publication of this will take several years. In the meantime the FMD is an effective way to rejuvenate on an ongoing basis. Since last year I underwent 12 courses of 5-day FMD every month. Dr. Longo says that even 3 to 4 courses of FMD per year would have a lasting rejuvenating effect.

About the right food intake and getting enough sleep

Dr. La Valle gave a talk in the afternoon of the first conference day where he pointed out several important things. He started his talk by saying that North Americans eat the wrong foods, they eat too much of it and they often eat it at the wrong time (in the middle of the night when the body wants to rest). This can interfere with our diurnal hormone rhythm, which in turn will eventually lead to inflammation in the body. Fasting overnight rests our hormone receptors so they are fully active the following day.

Preventing Alzheimer’s disease

Dr. La Valle praised the FMD as being able to elevate brain derived neurotropic factor. Newer research is pointing at the importance of this factor for preventing Alzheimer’s disease and Parkinson’s disease. He pointed out that the FMD is a good start to change other things in a patient’s life. Such things like exercise, bioidentical hormone replacement and taking vitamins and supplements. All of these all in combination will build up a patient’s health.

More human data about anti-aging

The internist, Dr. Kurt Hong said that he is seeing 200 patients every week. He has done clinical studies on various forms of fasting. The FMD, he said he liked best as it is easy to do (5 days out of one month 500 calories on each of the FMD days). Dr. Hong has seen amazing improvements in patients with MS, Hashimoto’s disease and Crohn’s disease. His talk concentrated on how fasting improved the metabolic syndrome, improved inflammation in the body and improved immune diseases. The FOXO pathway involves transcription factors that are important to regulate cell death (apoptosis). A variant of FOXO3 is responsible for longevity in humans and has been found in centenarians.

Dr. Hong pointed out that self-cleaning (autophagy) is an important rejuvenation process in the body. The FMD stimulates this process. In a 2017 study Dr. Longo and Dr. Hong compared 100 regular patients with 100 patients on the FMD. Only the patients on the FMD showed that the body weight came down. In addition the blood pressure came down as well and the pluripotent stem cells in the blood were up. So, the FMD has a positive effect on various organ systems without any medication. The strongest effect of the FMD would be in the age group of 20 to 40 for anti-aging purposes as it stimulates stem cell production and elongates telomeres.

Fasting and women’s health

Dr. Felice Gersh gave a talk about the effects of fasting on women’s health. She pointed out how important estrogen is in a woman for every organ system. All of the major organ systems including the skin have estrogen receptors. Estrogen stimulates the metabolism. It stimulates the immune system by stimulating macrophages that also have estrogen receptors. In menopause less estrogen production leads to a lack of energy, because the mitochondria are no longer stimulated as they were before. Estrogen also stimulates sirtuins, which is important for anti-aging. Studies with the FMD have shown that estrogen production is re-stimulated in women.

Dr. Joel Kahn was another speaker in the afternoon. He talked about how important the FMD is for cardiovascular health. He does not think that coronary artery surgeries and stents will suddenly get abandoned, but he thinks that the FMD is a powerful tool to delay arteriosclerosis in the arteries. This will delay coronary artery lesions from developing and will add life. In his opinion 40 to 60 year old patients should start using the FMD to prevent cardiovascular disease.

Aging drives chronic disease

Sebastian Brandhorst, PhD pointed out that if we stay active and eat healthy, we will age well. The US is the only country on earth where the life expectancy goes down after there was an initial health gain in the past.

Yeast, worms, flies and mammals follow a nutrient-sensing pathway. That means when food is not around, starvation increases resistance to a variety of toxins. One important aspect of the FMD is the observation that it protects the body against the toxic effects from chemotherapy. FMD and chemotherapy combined almost completely blocked progression of breast cancer in mice. Further studies showed that cytotoxic T cells were responsible for stopping cancer growth. When antibodies against T cells were administered, the beneficial cytotoxic T cell effects against cancer were wiped out. In humans the same protective effect of the FMD was observed. The FMD combined with chemotherapy gave the best survival data in cancer patients.

Fasting Mimicking Diet Is Very Relevant For Health And Longevity

Fasting Mimicking Diet Is Very Relevant For Health And Longevity

Conclusion

The fasting mimicking diet (FMD) was ranking very prominently among last year’s anti-aging conference in Las Vegas. Several speakers of this year’s anti-aging conference pointed to the health supporting effect of the FMD. It is now evident that the previous findings in animal research are also true in humans. Missing at this time are prolonged clinical trials that analyze the mechanisms of why the FMD works so well. In the meantime everybody can safely use FMD 5 days out of every month, which will rejuvenate your system by gradually prolonging pluripotent stem cell activation and telomere lengthening. It is just a matter of time when the missing links will be filled in.

More info: intermittent fasting may benefit health.

Aug
25
2018

The Downside Of Living To 100

A review article has examined longevity and reviewed the downside of living to 100. In their 80’s about 10% of the population live in nursing homes, but among centenarians 55% are residing in nursing homes. They are often very lonely, as their social circles have shrunk as they aged.

Common diseases of older people

Osteoarthritis makes it difficult for people to get around, it causes chronic pain and it can also be the reason for falls. In 1990 there were 213.4 cases of osteoarthritis per 100,000. 26 years later, in 2016 there were 232.1 cases of osteoarthritis per 100,000 people.

Chronic obstructive pulmonary disease (COPD) has been falling, because less people smoke cigarettes now. Statistics show 1667 cases of COPD per 100,000 in 1990, but only 945 cases of COPD per 100,000 in 2016.

Diarrhea and common infections have dropped sharply from 8951 per 100,000 in 1990 to 3276 per 100,000 in 2016.

What other common diseases do older people get?

There are a number of common diseases that affect the elderly.

Osteoarthritis

Osteoarthritis of the hips and the knees are common, but it can affect every joint in the body. In the end stage knee replacements or hip replacements may be necessary. But before a total knee replacement or total hip replacement can even come into consideration, the person’s heart needs a thorough checkup to ensure that it is safe for the patient to undergo surgery under a general anesthetic.

Heart disease

Older people often have heart disease.

When coronary arteries are narrowed, heart attacks occur. Cardiologists can place stents, so that previously narrowed coronary arteries receive normal blood flow. Following such a procedure the patient may live for another 10 to 15 years.

There are also heart valve calcifications. The aortic valve is particularly endangered. A heart surgeon may be able to replace a diseased aortic valve by a porcine valve.

The nervous system of the heart transmits electrical signals from the sinus node to the muscle fibers, which can get diseased. Heart rhythm problems may necessitate the insertion of a pacemaker.

Finally, the heart may enlarge, but pump less blood than before. This condition is congestive heart failure. The 5-year survival for this condition is only 50.4%. Unfortunately there is very little the doctor can do for patients like this.

Cancer

The older we get, the more DNA mutations we accumulate. At one point cancer develops. If the diagnosis happens at an early stage there is a good chance that surgery can remove a cancerous growth, and the patient survives. But there are cancers that are notoriously difficult to recognize in the early stages. These are: cancer of the pancreas, kidney cancer, stomach cancer and certain types of leukemias.

Respiratory diseases

Those who smoked earlier in life may develop chronic obstructive pulmonary disease (COPD). It is a chronically disabling lung disorder. Often these individuals have to carry an oxygen tank with them wherever they go. The 5-year survival rate for people with COPD is 40 to 70%.

Osteoporosis

Osteoporosis is a disease where the bone is brittle. Spontaneous bone fractures can occur at the wrists, the upper thigh bone (femoral fractures) or in the vertebral bones. Women in menopause are hormone deficient and this contributes to calcium depletion of the bones. Lately research has shown that vitamin K2 and vitamin D3 are necessary for a normal calcium metabolism. Briefly, 200 micrograms of vitamin K2 and 5000 IU of vitamin D3 every day are the necessary dosage that the body can absorb calcium from the gut, eliminate it from the blood vessels and deposit it into the bone. Calcium is present in milk products and milk. If a person does not consume enough milk products a supplement of 1000 mg of calcium daily does make sense.

Alzheimer’s

The older we get, the more likely it is an onset of Alzheimer’s or dementia. Between the ages of 90 to 94 there is a yearly increase of Alzheimer’s of 12.7% per year. The group from age 95 to 99 years has a yearly increase of Alzheimer’s of 21.2% per year. Persons aged 100 years and older have an increase of Alzheimer’s by 40.7% per year. What this means is that essentially there is a doubling of Alzheimer’s every 5.5 years. We do not have all of the answers why this is happening and why Alzheimer’s develops. But we do know that diabetics are more likely to develop Alzheimer’s. High blood sugar levels and high insulin levels seem to lead to the precipitation of the tau protein in the brain, which causes Alzheimer’s.

Diabetes

When diabetes is not well controlled, there is accelerated hardening of the arteries. This can cause heart attacks and strokes. Longstanding diabetes can affect the kidneys (diabetic nephropathy, kidney damage) and can lead to hardening of the leg arteries. Often the only treatment left is a below knee amputation. Blindness from uncontrolled diabetes is common and pain from diabetic neuropathy as well.

Diabetics have an average life expectancy of 77 to 81 years. However, if they pay attention to their blood sugars and manage their diabetes closely they can live past the age of 85.

Falls and balance problems

As people age, their balance organ is not functioning as well. Also, people with high blood pressure medication may have postural hypotensive episodes that can lead to falls.

There may be a lack of cognitive functioning and misjudging of steps, ledges and irregularities in the floor. When a person has brittle bones from osteoporosis and they fall, a hip fracture is very common. At a higher age surgery for a hip fracture is dangerous. It can have a mortality of 50%.

Obesity

A person with obesity has a life expectancy that is 10 years less than a person without obesity. The reason for this is that with obesity This is so, because the risk of heart attacks, strokes, cancer, arthritis and diabetes is increased.

Depression

Older people often get depressed. It even has its own name: involutional depression. People can get into a state of mind, where they think negatively. Depressed people feel that they have nothing to live for. They lost friends; they are shut in because they can’t drive a car any more. This type of depression needs treatment by a psychologist or psychiatrist. The danger of leaving depression untreated is that the person may get suicidal. In older people depression is often precipitated by physical health problems.

Oral health

When teeth are not looked after, gingivitis and periodontitis can develop. Infected gums can shed bacteria into the blood and this can affect the heart valves. Endocarditis, the infection of heart valves, is a cardiological emergency. Prolonged antibiotic therapy is necessary to overcome this condition.

Poverty

Poverty has real consequences. The aging person may not have access to the optimal medical care facility because of a lack of funds. But even at a younger age there is evidence that people are healthier when they are wealthier.

Shingles

Older people often get shingles, even if they had chickenpox or shingles as a child. This is evidence that the immune system is getting weaker. Shingles in an older person should alarm the treating physician that there could be an underlying cancer. Due to that knowledge a cancer-screening tests should be part of the medical exam. In addition, a varicella vaccine should be offered to the patient to build up immunity.

The Downside Of Living To 100

The Downside Of Living To 100

Conclusion

Living to 100 is often glorified in the press. Maybe you have seen a 90-year old jogger completing a marathon, or you saw an 85-year old couple ballroom dancing. But what they don’t show you is what I summarized here, the less glamorous things about living to 100. You may get a heart attack or a stroke. Osteoarthritis may affect you how you walk. Congestive heart failure may make you get short of breath when you walk upstairs. Then there are various cancer types that are difficult to diagnose early.

If you have smoked in the past, you may suffer from chronic obstructive pulmonary disease (COPD), which leaves you breathless.

Other illnesses

Osteoporosis can lead to spontaneous fractures. Because the bone has a lack of calcium, this is difficult to treat and takes a long time to heal.

Alzheimer’s is ever so much more common when you approach the year 100. There are other medical conditions you can get: obesity, diabetes and depression. When you get shingles for the second time, it may mean that your immune system is getting weak and a cancer-screening test should be done.

There are some downsides when you approach the age of 100.

Know your risks and be vigilant

You may keep your physician busy checking out various age-related illnesses, but more importantly, get regular check-ups and tests. Any condition is easier to treat with an earlier diagnosis! The message for anybody reading this is very simple. Prevention through healthy living is something you can actively pursue. Keep your body and your mind busy. Enjoy time with friends and family instead of living a solitary existence. See the glass that is half full instead of viewing it as half empty. Stick to a healthy diet. Knowing all the risks is not a scare but a call to being vigilant. Knowledge is powerful and will help you to enjoy your golden years feeling well and happy.