Apr
13
2024

Eating the right Food Determines your Health

CNN had an interview with Dr. Leana Wen about the fact that eating the right food determines your health. Dr. Wen is a wellness expert, an emergency physician and adjunct associate professor at George Washington University.

How much does the quality of food we eat influence our health?

There are detailed studies that showed the following effects of healthy food on our lives.

  • If you eat a diet consisting of more vegetables, fruits, whole grains and nuts, the following will happen. You could exceed the age of controls eating unhealthy food by 10 to 13 years.

Specifically, a woman starting such a diet at age 20 would add 10 years to her life, when starting at age 60 she could add 8 years to her life. For men starting this diet at age 20 would allow him to gain 13 years, when starting at age 60 he would add 9 years to his life.

Additional healthy food studies

  • A 2023 Nature study found that men can add 10.8 years, women 10.4 years by switching their diets. This switch was from unhealthy diets to a longevity diet with more whole grains. In addition, the healthy diet contained more nuts and fruits and less sugar-sweetened beverages and processed meats.
  • Another 2023 study from the Jama network followed over 100,000 people for more than 30 years. There was an association between adopting healthy eating patterns and a reduction in early mortality. People on a healthy diet reduced their risk of early death by 20%! The study also noticed that people who ate more whole grains, fruits, vegetables, nuts and legumes had fewer other diseases. They were less likely to die from cancer, cardiovascular illness and respiratory and neurodegenerative disease. These were important findings. 

What kinds of food make you live longer?

Dr. Wen stated clearly that it is only minimally processed, whole food that allows a person to live longer. The highly processed foods like processed meats, sausages, cakes and cookies are a “no go”. They are the ones that cost lives from heart attacks, strokes and cancer. On the other hand, leafy green vegetables, fresh fruits and whole grains associate with significantly reduced mortality. Fish contains omega-3 fatty acids, which reduce heart disease and dementia. It is also a good source of protein. So, stay away from hot dogs and chicken nuggets, instead enjoy salmon fillet or roasted chicken.

Foods that you need less of

Avoid sugar sweetened sodas and energy drinks, as they elevate cholesterol levels and cause heart attacks. Next, stay away from ultra-processed foods like chips and candies. In one study with more than 11,000 participants people who ate a lot of ultra-processed foods had a 31% higher risk of mortality.

With what do you replace junk food?

Here are a couple of examples. Somebody who used to drink a lot of sodas can replace them with water, sparkling water, flavored water or lemon juice, sweetened with stevia. Instead of snacking on ultraprocessed foods like chips, candies or pretzels eat nuts instead. Look at the list of ingredients before you buy anything in the grocery store. If there is a long list of ingredients including chemicals, this is ultraprocessed food. Replace it with minimally processed foods with only a few items on the ingredient list.

Other advice for health and longevity

  1. If possible, eat three meals a day (breakfast, lunch and dinner). Stop eating 2 hours before bedtime to allow your guts to digest the food you previously ate. This avoids heart burn and interference with your sleep.
  2. Exercise regularly. Studies showed that 150 minutes of vigorous exercise per week reduced mortality by 23%.
  3. Take care of stress in your life. Cherish your social life and socialize; it is important for longevity. See your doctor regularly to take care of any medical problems you may have.
  4. Watch your sleep habits. Many studies have shown that adults need 7 to 8 hours of sleep. Sleep restores your hormone glands, gets them ready for the next day, but it is also important for longevity.
  5. Keep your body mass index (BMI) between 21.0 and 24.0. Personally, I keep my BMI between 21.0 and 22.0. Any extra pounds of fat merely lead to elevated cholesterol and triglycerides. Eventually this leads to heart attacks and strokes, but also to diabetes.
Eating the right Food Determines your Health

Eating the right Food Determines your Health

Conclusion

A recent article in CNN described that eating the right food determines your health. One study said that you should eat a diet consisting of more vegetables, fruits, whole grains and nuts. Doing this increases your life expectation by 10 to 13 years compared to controls who ate unhealthy food. It is only minimally processed, whole food that allows a person to live longer. You must eliminate ultraprocessed food. This means you should not consume sausages, fries, chips, pretzels and other overprocessed foods. Instead, eat leafy green vegetables, fresh fruits and whole grains that associate with significantly reduced mortality. Yes, eating the right food determines your health.

Oct
23
2023

News from the Blue Zones Regarding Longevity

This article is about news from the Blue Zones regarding longevity. Blue Zones are areas where many centenarians live. Medical News Today ran a review article about Blue Zones on Sept. 23, 2023. These Blue Zones are located in Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; Loma Linda, California and Okinawa, Japan. Many studies looked at centenarians in these areas and analyzed what lifestyles led to their longevity. Dan Buettner summarized at a conference that only 20% of deaths in the world are due to genetic conditions. 80% of people can postpone their death date by adopting healthy lifestyles.

Factors associated with longevity

Dan Buettner called the factors that lead to prolonged life “Power 9”. The following factors must be adopted simultaneously, if you want to reach 100 years of age and more:

  • Moving naturally and regularly
  • People in Blue Zones have a purpose in life
  • Reduce stress in your life
  • Practice the 80% diet rule, which is to stop eating when 80% full
  • Adopt a plant-based diet.
  • Consume alcohol in moderation
  • Be part of a community
  • Put family first
  • keep a social circle that supports healthy behaviors

A diet for longevity

Dan Buettner analyzed the dietary habits of centenarians. He found that 90% of the diet they consumed consisted of whole food, plant-based sources and about 65% of their diet were complex carbs. Buettner noted: “The pillars of every longevity diet in the world are whole grains, nuts, greens, and other garden vegetables, tubers and beans.” For years the benefits of a Mediterranean diet were investigated and found to be life prolonging. It also emphasizes vegetables, whole foods, greens, grains, nuts and beans. The review article in Medical News Today that I mentioned above contains recommendations of how to change your diet to a healthier one.

Regular exercise

We are built in a way that requires regular exercise. When you exercise regularly, your body produces healthy HDL cholesterol that balances the unhealthy LDL cholesterol. Overall, this counteracts clogging of arteries and prevents heart attacks and strokes.

When you prevent strokes and heart attacks, you live longer.

Have a purpose in life

When you have a purpose in life, your mind is focused on what excites you. Achieving what is your dream satisfies you. Your brain releases feel-good brain hormones (dopamine, serotonin, endorphins, and oxytocin). When these hormones are released, you relax and cope with stress better. Your blood pressure normalizes, hardening of the arteries is postponed. At the same time, you prevent heart attacks and strokes. This contributes to longevity.

Reduce stress in your life

When under stress, your adrenal glands release adrenaline and cortisol. In the short term these stress hormones help you to cope better with stress. But when stress gets chronic, it weakens your immune system and increases your risk for a heart attack or stroke. It ages you faster. You can counter stress in your life by adopting stress management techniques. Regular exercise stabilizes your emotional life. You can listen to relaxation recordings or to relaxing music to calm your nerves. Developing friendships is another method of coping with stress. Here is more information on how to reduce stress in your life.

Limit alcohol consumption

In the past it was thought that small amounts of alcohol would prevent cardiovascular disease. But these studies overlooked the fact that even small amounts of alcohol can cause various cancers. So, by limiting the amount of alcohol consumption you also limit your probability of getting cancer.

Be part of a community

Many psychological studies showed that social isolation leads to health problems. It follows from this that being part of a community stabilizes your health and prevents disease. When you socialize with other people you counter stress and prevent loneliness.

Putting family first

When you care about your family, family members will care about you. Studies showed that this is an important factor in preventing disease. It even reduces mortality. Lower mortality leads to longevity.

Keep a social circle that supports healthy behaviors

Strangely enough here is another psychological factor that leads to longevity: getting support from a social circle. Being part of a social circle can create positive energy that prevents health problems.

Discussion of factors that lead to longevity

It is interesting to see that a lot of the longevity factors are psychological in nature. But physical factors are also important, like a Mediterranean diet and regular exercise. One factor that was not mentioned by Dan Buettner is the importance of preservation of hormone stability. I attended many yearly conferences of the American Academy of Anti-Aging Medicine (also known as A4M). They take place in the middle of December in Las Vegas every year. Over the years many lectures centered around hormone deficiencies. They collectively lead to premature aging and deaths. However, speakers also stressed that when you replace the missing hormones, you can reach a balance point where life gets prolonged.

Hormone replacement

One of the speakers, Dr. Hertoghe, an endocrinologist from Brussels mentioned in various talks that a lack of human growth hormone (HGH) in older age can lead to premature death. When IGF-1 levels in the blood are low, replacing the missing HGH with regular HGH injections can add 26.5 years to your life expectancy. But other hormones like thyroid hormones, testosterone in males, and progesterone and estrogen in females can prolong life when replaced after menopause or andropause (the male version of menopause).

News from the Blue Zones Regarding Longevity

News from the Blue Zones Regarding Longevity

Conclusion

Many factors contribute to longevity in centenarians. A lot of the factors are psychological in nature, like having a purpose in life or reducing stress in your life. Others are: be part of a community, put family first and keep a social circle that supports healthy behaviors. Physical factors causing longevity are moving naturally and regularly; adopt a plant-based diet; and consume alcohol in moderation. There is one important factor of longevity that Dan Buettner overlooked: your hormone balance. When we approach age 60 and beyond many people stop producing adequate amounts of hormones.

Replacing missing hormones

Anti-aging doctors have done studies showing that replacing missing hormones in proper doses will prolong life. Dr. Hertoghe, an endocrinologist from Brussels mentioned in various talks that a lack of human growth hormone (HGH) in older age can lead to premature death. When IGF-1 levels in the blood are low, replacing the missing HGH with regular injections can add 26.5 years to your life expectancy.

Mar
07
2020

Eat Right for a Long Life

Dr. Felice Gersh gave a talk at a conference in Las Vegas stressing the importance to eat right for a long life. This was at the 27th Annual World Congress on Anti-Aging Medicine in Las Vegas from Dec. 13 to 15th, 2019. The actual title of her presentation was “Nutrition for Longevity”.
Dr. Gersh has a fellowship in Integrative Medicine at the University of Arizona School of Medicine.

In the first place she pointed out that an anti-inflammatory diet consists of vegetables, fruits, nuts, whole grains, healthy oils like olive oil and fish. This is a modified Mediterranean diet. On the other hand, with a pro-inflammatory diet or Western diet, you eat high fat, cholesterol, lots of protein from red beef, high sugar, excessive salt and a lot of processed and fast-food.

Prevention of diseases

It is important to realize that for prevention of cardiovascular disease, cancer and degenerative diseases you need to eat fruits and vegetables, which contain important phytochemicals. They contain a wide variety of molecules, like carotenoids, vitamins and polyphenols. Another key point is that cruciferous vegetables (broccoli, Brussels sprouts, and kale) contain glucosinolates, which are sulfur-containing compounds. They protect you from cancer.

Vitamins and magnesium

It must be remembered that in order to strengthen the immune system and prevent hardening of the arteries (atherosclerosis) we need the following: omega-3 and omega-6 fatty acids, the enzyme Co-Q10, vitamin A, B complex, C, D, E, carotenoids, phytosterols, stilbenes and flavonoids. Another key point is that magnesium is extremely important. Many of our dietary habits have reduced magnesium intake to a minimum. Our soils are depleted of magnesium, it is no longer in drinking water, and it is absent in processed foods. However, magnesium is involved as a co-factor in more than 700 enzymatic reactions in our bodies. Magnesium is involved in heart contractions, is important to maintain our blood pressure and is important for glycemic control. It is also important for bone development and for DNA and RNA synthesis. Magnesium binds serotonin and dopamine to their receptors and plays a role in many more body functions.

Brassica vegetables

This group of vegetables consists of broccoli, cauliflower, green cabbage and Brussels sprouts. Notably, they have long been recognized to lower the risk of many cancers. The first thing to remember is that the active ingredients in them are glucosinolates and isothiocyanates. Certainly, food preparation has a lot of influence on maintaining beneficial substances in the brassica vegetables. To emphasize, finely shredded vegetables had a marked decline of their glucosinolate levels by 75% within only 6 hours. On the negative side, microwave cooking destroys 74% of glucosinolates, but on the positive side, storage in room air preserves almost all of the glucosinolates for 1 week. In addition, stir frying brassica also preserves the glucosinolates. This reference points out how fruit and vegetables can contribute to cancer prevention.

The gut microbiome

The Western diet leads to a change in the gut flora with Gram-negative bacteria taking over the healthy gut flora and disrupting the intestinal barrier. To emphasize, this result is called endotoxemia. Part of this is increased serum endotoxin, which mainly consists of lipopolysaccharides. Indeed, it causes gut inflammation and a breakdown of the gut barrier. When this happens, autoimmune antibodies are produced. To put it another way, the Western diet undermines your health. In a word, high fat foods and added sugars (refined carbohydrates) lead to increased Gram-negative bacteria and the disruption of the intestinal barrier.

An unhealthy diet causes disease

In the long run this causes autoimmune diseases, leads to higher heart attack rates and to diabetes. Healthy gut bacteria in fact help to digest fibre, which leads to three short-chain fatty acids: butyrate, acetate and propionate. For the most part, they are important as energy source, affect cardiometabolic health and appetite. On balance, butyrate also helps to maintain the blood brain barrier.

Importance of fiber

Higher fiber content in food leads to less cardiovascular disease, has positive effects on obesity and the metabolic syndrome. Fiber changes the microbiome in the gut, leads to less gut permeability and more short-chain fatty acids production.

The best diet

  • 60% to 70% complex carbohydrates are the foundation of a healthy diet. It consists of vegetables, green leafy and root vegetables, beans, legumes, whole grains and fruit.
  • Eat healthy fats from nuts, olives, seeds, krill or fish oil. Limit fat intake to 18 to 28% of your daily calorie intake. Avoid hydrogenated fats. Limit your saturated fatty acid intake. 85% chocolate is OK. Otherwise consume olive oil and omega-3 fatty acid containing foods (from seafood and fish).
  • Add about 12% of the daily calorie consumption as protein per day. Choose fish, seafood, lean cuts of chicken, only the occasional red meat (organic or grass-fed meat)
  • Eat lots of fiber, eat organic and minimally processed food. Limit sugar, fat and salt. Avoid antibiotics from the agricultural industry, sweeteners, gluten and excessive alcohol intake. Take a daily probiotic and eat probiotic food. Eat three meals a day, a big breakfast, a moderately-sized lunch and a small dinner. A fasting mimicking diet once per month for 5 days activates your longevity genes.
Eat Right for a Long Life

Eat Right for a Long Life

Conclusion

Dr. Felice Gersh gave a talk at a conference in Las Vegas. This was at the 27th Annual World Congress on Anti-Aging Medicine in Las Vegas from Dec. 13 to 15th, 2019. She said that we need to eat right for a long life. She gave a thorough outline of what to eat and what not to eat. It is important to note that she suggested to cut out additional refined sugar and processed food. The bacteria in the gut must be normal, or the gut barrier breaks down. This failure can cause autoimmune diseases. Eating lots of vegetables and fruit as well as fiber will help to keep your gut bacteria normal.

What foods to eat

A Mediterranean type diet gives you the right foods that you need for your health. Avoid the Standard American diet as it is unhealthy and kills the good gut bacteria. Brassica vegetables like broccoli, cauliflower, green cabbage and Brussels sprouts prevent the development of many cancers. Eat three meals a day, a big breakfast, a moderately-sized lunch and a small dinner. This fits best into the diurnal rhythm of your gut bacteria. Eat right for a long life!

 

Apr
28
2018

Animal Protein Is Bad And Nut Protein Good For You

Recently a study from California and France showed that animal protein is bad and nut protein good for you. This review goes back to  this original study from April 2, 2018.  Other studies have shown that there is a higher mortality with a meat-based diet.

How the study was done

Researchers followed 81,337 men and women from the Adventist Health Study-2 for a time of over 9.4 years. Between 2002 and 2007 they also researched the diet of the study participants. They used food frequency questionnaires. 2276 cardiovascular deaths occurred during the observation period. The risk for cardiovascular mortality regarding meat protein consumption was 1.61-fold. The cardiovascular risk for the nuts and seeds protein consumption group was 0.60. This means that the meat-consumers had a 61% higher heart attack and stroke rate. In comparison, the group that consumed nuts and seeds had 40% less heart attacks and strokes than people on a regular diet.

Discussion of the study

This study is rather large and went on for a long time (9.4 years). This gives the study great statistical power. The message from the study is quite clear. The more animal protein you eat, the higher your risk will be to succumb to cardiovascular disease. Having a heart attack or stroke prematurely will shorten your lifespan. In contrast, those whose protein source comes mainly from nuts and seeds are better off. They have a 40% lower probability to die from heart attacks or strokes.

Other studies regarding “animal protein is bad and nut protein good for you”

 .

Diabetes caused by red meats, processed meats, whole grains and sugar-sweetened beverages

A European study was analyzing risk foods that can lead to diabetes. https://www.ncbi.nlm.nih.gov/pubmed/28397016 The publication of the study was  in May 2017. Red meats, processed meats, whole grains and sugar-sweetened beverages caused a 3-fold higher risk to develop type 2 diabetes. This was compared to people avoiding those foods. Study participants consuming legumes and nuts had a low risk of developing diabetes. In between was a moderate risk group who ate refined grains, eggs, fruit, vegetables, dairy and fish. Consumption of risk-decreasing foods resulted in a 42% reduction of diabetes.

Foods that caused heart attacks and strokes

A March 7, 2017 study from Boston analyzed the key foods that cause increased mortality.  Intake of high sodium, highly processed meats, sugar-sweetened beverages and also unprocessed meats caused heart attacks and strokes. In addition, a lack of nuts/seeds, low consumption of seafood omega-3 fats, low vegetable and low fruit consumption also caused mortality from heart attacks and strokes.

Nuts reducing inflammatory biomarkers

A September 2016 study from Brigham and Women’s Hospital, Boston, MA looked at the correlation of nut consumption and an anti-inflammatory response. 5013 patients from the Nurses’ Health Study (NHS) and Health Professionals Follow-Up Study received food consumption questionnaires.

Research used two parameters for measuring inflammatory biomarkers: on the one hand blood tests checked the C-reactive protein (CRP), on the other hand they observed interleukin 6. Interestingly there was a correlation between nut consumption and decrease of inflammatory markers. When 5 or more helpings of nuts per week were part of the dietary habits, there was a 20% reduction in the CRP value and a 14% reduction of interleukin 6 , which was a difference to those persons who never consumed nuts. This is significant, because we know that inflammation of the lining of the arteries is a cause for high blood pressure, heart attacks and strokes. Inflammation of the arteries can also cause type 2 diabetes.

Dietary intake among US adults, 1999-2012

This June 2016 study has the title ”Dietary Intake Among US Adults, 1999-2012”. Comparisons were made between a previous dietary study of 1999-2000 and now. The investigators noted some improvements in dietary habits. The persons consumed more whole grains and nuts or seeds. They also had slightly increased fish and shellfish intake. On the other hand, consumption of sugar-sweetened beverages had decreased. But other food components like salt intake, total fruits and vegetables, processed meats and saturated fat had not changed. There was an increased consumption of whole fruit and a decrease of 100% fruit juice (which is sugar laden). Unfortunately there was also some bad news: low-income Americans still have poor food intake, so do non-Hispanic blacks or Mexican American adults.

Mediterranean diet can prevent cognitive decline

A July 2016 review shows that a Mediterranean diet can prevent cognitive decline like dementia and Alzheimer’s disease. In this overview the authors have collected evidence showing that adherence to a Mediterranean diet does indeed prevent cognitive decline. The Mediterranean diet consisted of intake of fruit, fish, vegetables and less consumption of sugar, red meat and dairy. The researchers found that the incidence of cancer, strokes, heart attacks and diabetes were all lower, as was dementia. They pointed out that MRI studies have revealed that the brain volume showed a reduction by 5% per decade after the age of 40. From the third to the 8th decade of our lives the short-term memory can show a reduction of about 50%.

Deterioration of general health related to cognitive decline

The authors point out that the combination of heart disease, stroke and diabetes are often an indication that the person’s overall health is declining. Cognitive decline will soon follow, when physical decline is evident. What people often do not realize is that all of these conditions are related to decades of poor diets. Change the diet to a Mediterranean diet, and your heart health will improve; also a stroke and diabetes may be prevented. The interesting observation is that often cognitive functioning also improves. This makes sense: if the brain circulation improves, oxygen and nutrients can reach the brain cells again and brain function can now improve.

Animal Protein Is Bad And Nut Protein Good For You

Animal Protein Is Bad And Nut Protein Good For You

Conclusion

I mentioned a recent publication, which stated that animal protein is bad and nut protein good for you. When I looked at other publications I found this confirmed. Finally I reviewed a study that investigated the use of the Mediterranean diet to improve cognitive function. It became apparent that physical illnesses, like heart attacks, strokes and diabetes, have also a connection to a loss of cognitive function in older age. It may point to a general aging of the lining of the arteries. An anti-inflammatory diet, like the Mediterranean diet, has the potential to improve the lining of the arteries. This leads to a reduction of medical problems like heart disease and diabetes. In addition it can also reverse cognitive decline. The switch to a Mediterranean diet is not dramatic! It can, however, dramatically improve your overall health and wellbeing as you age.

More info: https://www.askdrray.com/healthy-olive-oil/

Aug
01
2007

More Fiber in Diet Lowers Diabetes Risk

Skipping breakfast seems to be nothing unusual for many individuals. Busy lives and hectic schedules contribute to a rush in the early morning. It has been emphasized by several articles, that breakfast is indeed important for a healthy jumpstart of the day. A German study which has been published in the May 14 edition of the Archives of Internal Medicine points out more clearly why breakfast may well be the most important meal of the day.

More than 25,000 adults were enrolled in a study, which found that the intake of fiber can be an effective nutritional tool to reduce the risk of developing type 2 diabetes. The connection between type 2 diabetes and the intake of cereal, fruit, vegetable and associated fiber intake, also the intake of soluble and insoluble fiber and magnesium were closely examined. During the seven year period of follow-up 844 cases of diabetes 2 were identified.

The study found that the consumption of 29 grams per day of soluble fiber was associated with a significantly lower risk of 21% less diabetes. Soluble fiber, including pectin is mostly found in fruit, vegetables and legumes. Roughage alone such as wheat bran, whole grains and brown rice was not associated with a lower diabetes risk.

Once the source of fiber was broken down according to origin (fruit, vegetable or cereal), the study found that the participants who consumed the highest part of cereal fiber had a 28% lower risk of diabetes compared to those who had the lowest amount of cereal fiber intake. High magnesium intake was associated with a 23% lower risk.

More Fiber in Diet Lowers Diabetes Risk

More Fiber in Diet Lowers Diabetes Risk

It has to be stressed that not every breakfast cereal qualifies as a source of high cereal fiber. Consumers must become educated and be aware of the fiber content in food servings to ensure that they are getting the necessary amount to reap the benefits.

More information on:

1. fiber in diet (also helps with metabolic syndrome): http://nethealthbook.com/hormones/metabolic-syndrome/

2. diabetes (type 2): http://nethealthbook.com/hormones/diabetes/type-2-diabetes/

Reference: May 14, 2007 Edition of the Archives of Internal Medicine

Last edited November 3, 2014