You’ll be blown away by the specific health benefits of these foods!

NEVER BEFORE has there been more research devoted to life extension via nutrition.  The Baby Boomers simply refuse to age. I can relate, and I do relate to you on this blog about some of the pearls I run across and experience myself.

The editors of Men’s Health report about the latest science on the muscle building, brain enhancing, wrinkle erasing, heart strengthening, bone protecting, immunity boosting, and inflammation fighting foods you should be eating every day.

I’ll here present what was written, and point out that another scientific journey into the  same subject was funded by 86 year-old billionaire David Murdock, who himself is intent on turning back the clock – or at least stopping it.

In Murdock’s recipe for longevity, I report on his “healthiest foods on earth”.  In the list below, I note which of the 40 “age-erasing superfoods” reported by Men’s Health match Murdock’s list.  Personally, I indulge mightily in most of these foods, and I heartily suggest that you do too.

Choose a couple each week new to you, and once assimilated, add some more each  week till the good stuff crowds out the bad stuff, and that face in the mirror reflects the former you.

1. Almonds (a match with Murdock’s Healthiest Foods on Earth)

Rich in amino acids, which bolster testosterone levels and muscle growth, these energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar.  Almonds are also stuffed with vitamin E, which helps defend against sun damage. In a study, volunteers who consumed 14 milligrams of the vitamin (about 20 almonds) per day and then were exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it also works to keep your arteries free of dangerous free radicals. Low levels of vitamin E are also associated with poor memory performance and cognitive decline, says dietitian Sari Greaves of New York Presbyterian Hospital–Cornell.

2. Flaxseeds

Abundant in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin. The British Journal of Nutrition reported that participants in one study who downed about half a teaspoon of omega-3s daily in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin. A recent study of people with high cholesterol (greater than 240 mg/dL) compared statin treatment with eating 20 grams of flaxseed a day. After 60 days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseed on oatmeal, yogurt, and salads.  Or grind them into a powder (or buy them) and sprinkle them on high glycemic foods, such as a bowl of fruit, or in a fruit smoothie.

3. Tomatoes (a match with Murdock’s Healthiest Foods on Earth)

There are two things you need to know about tomatoes: red are the best because they’re packed with more of the antioxidant lycopene; and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease, and help eliminate skin-aging free radicals caused by ultraviolet rays. “Cooked tomatoes and tomato paste work best,” says celebrity trainer Gunnar Petersen.

4. Sweet Potatoes (a match with Murdock’s Healthiest Foods on Earth)

Often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen. A recent study in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 11 percent.

5. Spinach (a match with Murdock’s Healthiest Foods on Earth)

It may be green and leafy, but spinach—a renowned muscle builder—is also the ultimate man food. Spinach is replete with the essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone-mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to the penis. “Popeye was on to something,” says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles.

6. Rosemary

The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 40 percent, according to a study published in the Journal of Neurochemistry. Carnosic acid appears to set off a process that shields brain cells from free-radical damage, which can worsen the effects of a stroke. It can also protect against degenerative diseases like Alzheimer’s and the general effects of aging.

7. Wild Salmon

A 4-ounce serving of salmon has approximately 2,000 milligrams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3 fatty acids that serve as oil for the brain’s hardware by helping nerve cells communicate with one another. Thirty-five percent of your brain consists of fatty acids like these, but they can decline as the years stack up. A 2008 University of Cincinnati study, for instance, found that the brain tissue of 65- to 80-year-olds contained 22 percent less DHA than the brain tissue of 29- to 35-year-olds. “If you want to keep your wits about you as you age, start consuming omega-3s now,” says William Harris, Ph.D., a nutrition researcher at the University of South Dakota. Why is wild so important? Because farmed fish, which are fattened with soy, can be as high in inflammatory omega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed and is always wild. Aim for at least two servings a week, says dietitian Joan Salge Blake, author of Nutrition and You.

8. Blueberries (a match with Murdock’s Healthiest Foods on Earth)

“This potent little fruit can help prevent a range of diseases from cancer to heart disease,” says Ryan Andrews, the director of research at Precision Nutrition, in Toronto, Canada. Think of blueberries as anti-rust for your gray matter, too. Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants—only açai, an Amazonian berry, contains more—that neutralize the free radicals that cause neuronal misfires. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated varieties.

9. Green Tea

Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sunexposed skin. Other studies show that green tea—infused with another antioxidant called epigallocatechin gallate (EGCG)—can boost your cardiovascular health and reduce the risk of most types of cancer.

10. Dark Chocolate

Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low. It helps on the outside, too. In a study from the Journal of Nutrition, women who drank cocoa fortified with a chocolate bar’s worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly fewer flavonols. Indulge in 1 ounce a day to get all the benefits, says dietitian Sari Greaves of New York Presbyterian Hospital–Cornell.

11. Tuna

Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat. University of Rochester researchers determined that niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins alone.

12. Carrots (a match with Murdock’s Healthiest Foods on Earth)

Think of carrots as orange wonder wands—good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents overproduction of cells in the skin’s outer layer. That means fewer dead cells to combine with sebum and clog pores. They’re also spiked with carotenoids-fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.

13. Dried Plums

Also known as prunes, prunes are rich in copper and boron, both of which can help prevent osteoporosis. “They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract,” says Bowerman. “That, in turn, facilitates calcium absorption.”

14. Whole Grains

Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy. But not all breads and crackers advertised as “whole grain” are the real deal. “Read the label,”says Lynn Grieger, an online health, food, and fitness coach. “Those that aren’t whole grain can be high in fat, which increases inflammation.”

15. Red Wine

Swimming in resveratrol—a natural compound that lowers LDL, raises HDL, and prevents blood clots—red wine can truly be a lifesaver. A recent review in Alcoholism: Clinical and Experimental Research, for instance, suggests that resveratrol may prevent or delay the onset of chronic disease. But limit your intake to two drinks a day. According to a study of 6,000 patients in the Journal of the American Medical Association, you’re 97 percent more likely to reach your 85th birthday if you keep your daily alcohol consumption to fewer than three drinks. Vin rouge is also a rich source of flavonoids, antioxidants that help protect the lining of blood vessels in your heart, and may make you less likely to die of cardiovascular disease, according to Japanese researchers.  If you want to get resveratrol, you’ll have to use resveratrol supplements.

16. Yogurt

Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which keep your digestive tract healthy and your immune system in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.”  Stay away from those that are sweetened.

17. Avocado (a match with Murdock’s Healthiest Foods on Earth)

Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup twice a week, says Greaves.

18. Walnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much musclebuilding protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a post-workout recovery snack.

19. Turmeric

Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anti-cancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition speak as anti-angiogenesis. Researchers at UCLA have also found that it helps deter the accumulation of amyloid plaques in the brain, tiny blockages that may cause Alzheimer’s disease. Turmeric’s prevalence in India, the researchers suggest, may help explain why so few of the country’s senior citizens have the disease, whereas the statistic is close to 13 percent in the United States, according to the Alzheimer’s Association. One tip: Pair it with pepper in curries. “Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute.

20. Black Beans

People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent, according to a study in the Journal of Nutrition. And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.

21. Apples (a match with Murdock’s Healthiest Foods on Earth)

An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation fighting antioxidants.

22. Alaskan King Crab

High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc—a whopping 7 milligrams per 3.5-ounce serving. “Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function,” say Bowerman.

23. Pomegranates (a match with Murdock’s Healthiest Foods on Earth)

The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six.

24. Pak Choy

This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. “Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium,” says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration.

25. Oysters

Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. “But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer,” says Bass.

26. Broccoli (a match with Murdock’s Healthiest Foods on Earth)

One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins—including A, C, and K—and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.

27. Kiwis (a match with Murdock’s Healthiest Foods on Earth)

Like bananas, this fuzzy fruit is high in bone-protecting potassium. “They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease,” says Bowerman. “I try to eat at least one or two a week after exercising.” Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.

28. Olive Oil

The extra-virgin variety is rich in beneficial monounsaturated fats. “Its fatty acids and polyphenols reduce inflammation in cells and joints,” says Grieger. A study in the journal Nature found that it’s as effective as Advil at reducing inflammation. “Have 2 tablespoons a day,” says Bowerman.

29. Leeks

“Leeks can support sexual functioning and reduce the risk of prostate cancer,” says Michael Dansinger, M.D., an assistant professor of medicine and an obesity researcher at Tufts–New England Medical Center, in Boston. “Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible.” These scallionlike cousins of garlic and onions are also packed with bone-bolstering thiamine, riboflavin, calcium, and potassium, and they’re also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.

30. Artichokes (a match with Murdock’s Healthiest Foods on Earth)

Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols—antioxidants that can cut the risk of stroke—and vitamin C, which helps maintain the immune system. “Eat them as often as you can,” says Bowerman. Ripe ones feel heavy for their size and squeak when squeezed.

31. Chili Peppers

“Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins,” says Petersen. Plus, they’re a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent study in the journal Cancer Research found that hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or 1 tablespoon of chili flakes) every day.

32. Ginger

Contrary to popular belief, ginger—a piquant addition to so many Asian dishes—isn’t a root, it’s a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy marinated fish or chicken as often as you can. The more you can handle, the better.

33. Cinnamon

Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). “Studies also suggest that it may help stabilize blood sugar, reducing the risk of type 2 diabetes,” says dietitian Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook. “What’s more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal.”

34. Eggs

Those who have eggs for breakfast lose 65 percent more weight than those who down a bagel breakfast with the same number of calories, according to a study in the International Journal of Obesity. Eat the yolk, too. Recent studies have proved that the fat in the yellow part is important to keep you satiated, and the benefits of its minerals and nutrients outweigh its cholesterol effect.

35. Figs

Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade, says Petersen. Plus, the fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix.

36. Grass-Fed Beef

Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle.

37. Mushrooms (a match with Murdock’s Healthiest Foods on Earth)

Delicious when added to brown rice, reiki, shiitake, and maitake mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. “In short, they reduce the risk of cancer,” says Bowerman, who recommends half a cup once or twice a week. “Cooking them in red wine, which contains resveratrol, magnifies their immunity-boosting power.”

38. Pineapples (a match with Murdock’s Healthiest Foods on Earth)

With its potent mix of vitamins, antioxidants, and enzymes—in particular, bromelain, pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration, says Grieger. (If only the “colada” part of the equation were as healthy.) Have half a cup, two or three times a week.

39. Fruit or Vegetable Juice

Raise a glass of the good stuff. In a 2006 University of South Florida study, people who drank three or more 4-ounce glasses of fruit or vegetable juice each week were 76 percent less likely to develop Alzheimer’s disease than those who drank less. The high levels of polyphenols—antioxidants found in fruits and vegetables—may protect brain cells from the damage that may be caused by the disease, says study author Amy Borenstein, Ph.D.

40. Bing Cherries (a match with Murdock’s Healthiest Foods on Earth)

Research by the U.S. Department of Agriculture shows that eating about 35 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout, says Bowerman. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome.

Related posts:

1. Superfoods, Anyone?
2. 86 Year-old Billionaire’s Recipe for Longevity
3. The Seriously Serious Problems of Obesity, Part 5 of 5

Researchers discover that the fountain of youth may relate to your muscles!

FROM THE prestigious Buck Institute for Age Research to calorie restricted diets to resveratrol-injected mice, medical researchers are grappling with the question of what, if anything, can extend the life span of organisms…  particularly us.

Now, researchers at Liverpool and the University of California have discovered yet another clue to the mystery of aging – Heat Shock Protein, or “HSP10”, a “stress” protein that could halt the aging process by preserving muscle strength.

Yes, muscle strength.

(Hear that, Mom?  Been telling you since I was a skinny 15-year old pumping the weights in the basement!)

The body  is made up of cells and each cell has within it, in effect, a power plant called “mitochondria” which generate most of the cells supply of ATP (adenosine triphosphate), a  chemical energy that cells principally use for metabolism.  Mitochondria are involved in a range of other processes, such as signaling, cell growth and….  cell death!

Cells die, you die.

So, here’s the insight that this research uncovered:

HSP10 helps to monitor and organize protein interactions in the mitochondria, and responds to environmental stresses, such as exercise and infection, by increasing its own production which can then halt the aging process by preserving muscle strength.

Professor Anne McArdle, from the University’s School of Clinical Sciences, said: “In response to [various] stresses, HSP10 increases its levels and helps cells resist damage and recover more effectively. Our research is the first to demonstrate that age-related loss of skeletal muscle mass is not inevitable and this could have considerable implications for the future health care of the elderly. Between the ages of 50 and 70 we lose approximately 25-30% of our muscle. Falls – a major cause of injury and death in people over the age of 65 – are often the direct result of loss of mobility and weakened skeletal muscle.”  (More here.)

Further research into HSP10 will focus on how muscles age in order to determine if this protein could be used therapeutically.  Clinical trials will need to be conducted to establish what benefits HSP10 can confer to the quality of life, such as preservation of muscle strength.

But the good news is that you need not wait for some magic pill, should one evolve from this research, to benefit from this discovery.  Instead, you only need to develop a regime of resistance-based exercise to stimulate the production of muscle, particularly skeletal muscle.

No matter how old you are, you can still develop muscle. Try a vigorous, widely taught form of yoga, such as Ashtanga Yoga, walking hills mixed with  some calisthenics for the upper body, or weight lifting (under the supervision of a trainer if you’re new to this).

For a long and strong life, keep those muscles pumping!

Related posts:

1. How Exercise Slows the Aging Process
2. Longevity Tips from the World’s Oldest Man
3. Watch: Stem Cell Research — A Father’s Fight

Reduce allergies and asthma by taking off your shoes.

THE FIRST American consul to Japan, Townsend Harris,  shocked Japanese in the mid-nineteenth century by walking straight into Edo Castle to meet the shogun without removing his shoes.

Foreign visitors unfamiliar with Japanese customs even today can easily startle or even anger their hosts by walking into a home without taking off their shoes at the door.

The Japanese and many other Asian cultures share a common practice of shedding their shoes.  This tradition is not based on some quirk, but a clear sense for the desire for cleanliness in a place where high rainfall and a damp climate would quickly dirty a home or other building should people not remove their shoes.

Certainly, a strong contributing factor was the custom of sleeping and sitting on the floor. Who wants their face or butt on a dirty floor?

I first became aware of the high regard the Japanese have for cleanliness when I was fixated sometime in college by James Clavel’s novel, Shōgun. Based upon the trials and tribulations of English seamen shipwrecked in 17^th century Japan, this ragged group were referred to as “barbarians” by the Japanese, mostly due to their stench.

In addition to keeping a clean house, the Japanese have always had a tradition of bathing.  For more than a thousand years, those Europeans who could afford it used cologne to mask their body odors, rather than bathe.  It was difficult and expensive to heat the water, and it was thought that bathing would lead to illness (flu and colds).

So, turns out that taking off one’s shoes prior to entering a house is a really good idea.  Shoes carry lead, arsenic, pesticides and other evil compounds indoors. Once inside, these pernicious chemical cocktails get absorbed in household dust.

Have asthma or allergies? Dust is a common asthma/allergy trigger.  (Try a neti cup, as this four-year old demonstrates.)  But wiping shoes on a high quality, rough doormat reduces indoor dust by 86%.  Leaving those Wellingtons outside does even a better job.

One more thing to think about.  Is it not a good thing to take a moment at the front door to remove your shoes to contemplate that you’re leaving the outside world and entering your private, tranquil space (unless you have kids)?

Can’t hurt.

[If this is a topic of interest, find out all anyone would ever want to know about removing one's shoes at Shoes Off At The Door, Please.]

Related posts:

1. The Dirty Dozen and Clean 15 – Food to Live By (Watch)

Research shows that your biology responds to exercise and you may live longer and better because of it!

THIS POST presents an aspect of exercise that’s both surprising and intoxicating to anyone but those well read on longevity issues.

Yes, you may have read all sorts of information about exercise being important for weight control, that it maintains the lean muscle mass that naturally starts to fade away sometime in your thirties, and that, in old age, it helps keep your bones strong so that a slip on the linoleum doesn’t shatter your hip.

These are all good reasons to be an exercise devotee.

But what about aging? Can exercise somehow help you age better, to perhaps slow down the inevitable? Well, according to some scientists studying the effects of exercise on aging, the answer is a resounding “yes”!

Exercise and aging — a study

Recently, German scientists tested several groups of men and women with the aim of examining the life span of their cells. They were divided into several groups depending on their level of exercise habits (or none): professional athletes in their twenties who run an average of 45 miles per week; middle-aged runners (averaging 51-years old) who run 50 miles per week; and two sedentary groups (non-exercisers), one young and one middle-aged.

Here’s what the researchers discovered: the middle-aged exercisers looked much younger than the sedentary middle-aged group.

Even more surprising was what was happening beneath the surface. The white blood cells of both the active and slothful young adults had similar-size telomeres, but those of the middle-aged subjects had startlingly different telomere lengths.

What are telomeres?

Telomeres are tiny caps on the end of DNA strands. The 2009 Nobel Prize in medicine was for the discovery that their function is to protect the reproducing quality of DNA. Every time cells divide and replicate the length of the telomere cap is snipped, a process believed to protect the DNA, but with the unhappy consequence of shortening the telomere. If the telomere becomes too short, the cell dies or goes into a suspended state.

Telomere length is a reliable marker of age. The shorter they become, the older your body becomes, irrespective of your chronological age.

It’s not surprising that both the active and inactive young people in the study had telomeres of the same length, as their bodies have not experienced enough multiple cell divisions to make a difference. But that’s not the case with the middle-aged subjects.

Was there a difference between the telomere length of the middle-aged?

This is the mana of this story. When the researchers measured the telomeres of the middle-aged subjects, those of the sedentary subjects were 40% shorter than the sedentary young subjects, BUT THE ACTIVE MIDDLE-AGED SUBJECTS HAD TELEMORE LENGTHS ONLY 10% SMALLER THAN THE SEDENTARY YOUTHS!

Telomere loss was reduced by approximately 75% in the aging runners; meaning, the act of exercising reduced their aging process substantially at the molecular level.

What you can do about this.

The researchers are hopeful that it doesn’t require the exercise equivalent of running 45 miles each week to gain this longevity benefit. That amount of exercise is beyond all but the most disciplined and energized among us, particularly at the middle-age mark.

The speculation is, however, that intense exercise regularly performed over a long period of time will yield similar benefits. The challenge is to choose a form of exercise that works for you, and then work at it. Grab a friend or two and get the buddy system working for you, or join an gym and get some qualified guidance.

It’s sure worth it, because more important than yielding cardiovascular, strength, or appearance benefits, exercise may improve telomere biology. The older I get, the better that sounds.

Thanks to Gretchen Reynolds’ article, Internally Fit, for the data used here.

Related posts:

1. New Research: Muscles = Longevity!
2. No Excuses — A 5 Minute Exercise Routine
3. Watch: Aging… Let’s Slow it Down! (Barbara Walters)

It’s Simple, Easy, Simple, Easy… Just Needs Doing!

LAST NIGHT I was clicking through the channels seeking an insightful, and dare I hope — fair — review of President Obama’s Health Summit. I did find the fawning gesticulations of Chris Matthews on MSNBC, and the regurgitation of Republican talking points on FOX.

Thinking that I’d have to get the balanced review I wanted from the newspaper the next morning, I was about to shut down the idiot box, when I stumbled upon a topic close to the heart of this blog — longevity.

It appeared that CNN’s medical correspondent, Sanjay Gupta, was in Anderson Cooper’s seat at the moment directing traffic, sort-of-speak, and moderating interviews. I alighted upon his interview with Dan Buettner of “Blue Zone” fame. (Watch another interview with him here.) They were talking about common habits among those people in those geographies ( the so-called “Blue Zones”) that researchers believe is behind their startling longevity and vigor.

Without further adieu, I’ll quickly list these behaviors and then get into some details, cause the particulars are important.

The five things to do that will help you live a longer and more vital life:

1. Eat a big breakfast.

2. Eat more vegetables and fruits; minimize meat.

3. Eat beans.

4. Eat nuts.

5. Have sex.

Now, let’s dive into each of them, one by one.

Breakfast

If you haven’t heard by now, ad nauseum, that it’s important to eat a substantial breakfast, then… well, I’ll just repeat it: People who eat a healthy breakfast (not a bagel, not a granola bar) are less likely to be fat, and — if dieting — will lose weight more quickly.

Eat a healthy breakfast consisting of the three macronutrients: (healthy) fat, protein and carbs. A healthy fat would be an omega-3 fatty acid such as flax seed or fish oil; a good protein could be eggs, almonds, walnuts, or a whey protein supplement; and a good, complex carb (meaning it is slowly digested and absorbed to produce consistent energy for your body), like whole cut (not instant) oatmeal, or beans and brown rice (probably with salsa and eggs). If available and you can afford it, choose organic.

What I do. I have two examples of my typical breakfasts that I relish: “Oatmeal Gorgeola” and “Yogurt Plus”. (Yes, I made those names up… don’t google them.)

• Oatmeal Gorgeola. Either cook the slow-cook (45 minutes) steel cut, organic oatmeal or the 10-minute organic whole cut variety, and mix in chopped apple, banana, figs (or your favorite fruits). Add chopped almonds, walnuts, and/or sunflower seeds. Add toasted flax seeds or sprinkle flax seed powder. Mix some milk or almond milk (what I use) with some unflavored whey protein powder (I use Immuneplex cause it’s very high quality and has no flavorings or other extraneous garbage in it) and add it to the oatmeal. If needed, sweeten (slightly) with molasses, xytilol, stevia or maple syrup (only use organic). Lastly, I sprinkle quiet a bit of cinnamon over all of it. So, here you get all three macro-nutrients. Oats are the complex carbs; fruits are carbs (simple but their glucose spike effect will be moderated by the fats and complex carbs in the meal, and the fiber contained in the whole fruit itself); and healthy fat in the form of flax seeds and nuts. The cinnamon has anti-fungal and anti-bacterial properties, and reduces the glycemic index (measuring how quickly carbs spike blood sugar) of anything eaten with it.

• Yogurt Plus. Here I use unsweetened, no fruit, low fat (not “no-fat” — too many calories, surprisingly) plain yogurt, to which is added blueberries (defrost frozen blueberries when fresh are unavailable), banana, apple, chopped nuts (usually almonds), sunflower seeds, flax seeds (notice a pattern?) and cinnamon. Before I add all this, I mix Immuneplex (whey protein) into the yogurt for extra protein. Again, all of the macronutrients are present: Healthy fat from the nuts; protein from the nuts and whey; and carbs from the fruit.

Veggies and Fruits

Not only is it important to eat more fruits and vegetables, but to replace some of your meat consumption with these staples. The Blue Zone people do eat meat, but with two important distinctions in comparison to non-Blue people: 1. The animals that give up their flesh have not been “hormoned”, “antibioticated” or corn fed — rather, they’re raised naturally; and 2. Blue Zoners eat very little meat (as opposed to fish).

Try to limit your consumption of meat to two servings a week, each the size of a pack of cards.

Instead of all that meat, discover several types of vegetables and fruits that you enjoy, and simple recipes for combining them into great meals.

What I do. This post would be overlong if I portrayed my entire diet (and you can delve into the topic at Diet 101 and A Blueprint for Eating Right), so suffice to say here that I often steam broccoli, kale, cauliflower, beats and squash. I then pile that over a big bed of raw spinach, and add various nuts, seeds, crumbled feta cheese, and dress it in one of several healthy dressings; typically just a good quality extra virgin, cold pressed olive oil mixed with apple cider vinegar or balsamic vinegar (sparingly cause of the sugar in it). Chow down!

Beans

How simple is this. You don’t even have to soak and cook them (soaking reduces the cooking time substantially) — there are at least five types of beans widely available pre-cooked, in cans, on your grocer’s shelf and ready to go. Experiment with beans; some are very hearty and exhibit a meat-like taste and texture. (Check out the Mayo Clinic’s excellent rendition on beans and legumes.)

Why bother? Because beans are a good source of protein and are full of fiber, which is one reason the Blue Zoners — big eaters of beans– live long and vitally.

What I do. I often add beans to that veggie dish I mentioned above. Vary the bean, vary the veggies, vary the dressing and you have a variety of meals.

Nuts

I’m nuts about nuts. They offer fiber, healthy fat and protein. Of course, you need to recognize that nuts are calorie dense because they contain a lot of fat, so be satisfied with a small handful. The Blue Zone researchers contend that the regular consumption of nuts can add two years to your life.

What I do. Yep, it’s true — I add them to that veggie/spinach bowl mentioned above, at least from time to time. I favor almonds and sun flower seeds (yes, a seed, but nut-like).

Sex

The key here is not sex for sex sake, nor a frequency approximating rabbits (or male lions — up to 50 times a day during mating season, I’ve read). No, the idea is sex for the sake of emotional intimacy. If the emotional connection is a part of it, regular sex lowers the rate of depression, keeps things… uh…. lubricated, and ultimately adds years to your life.

What I do. Ha! Well, in this case, not much. This is not something I can pull off my shelf and add to my bowl of spinach, so for the time being, I’ll just have to do more of the first four of this list with the aim of extending — and making more vital — my years left on this planet.

OK, you’re now armed with some good information and know-how. I hope you agree that these are easy things to do, and are worth doing.

Yep.

Related posts:

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2. Lose Weight Without Dieting
3. Want 10 Extra Years? It’s Easier than You Think!

It could come down to eating more nuts (healthy fat) and beans (fiber) — literally.

[Sorry, couldn't get rid of the commercial, but it's short.]

IF YOU want to improve the health of Americans, why not look around the world for places where people live the longest, healthiest lives and try to copy whatever it is they’re doing? That’s exactly what

WATCH THIS interview with Dan Buettner, the author of The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest.

Examples of areas he calls “blue zones” are Sardinia, Okinawa, Costa Rica (the Nicoya Peninsula), Ikaria (a Greek island), and Loma Linda, California. What these blue zone residents have in common include exercising regularly, eating more vegetables/less meat, engaging in social networking, and having a sense of purpose.

Adding beans and nuts to your diet is a surprisingly big step forward, but as Mr. Buetter explains in the video, ultimately you need to examine your life and environment and make some changers.

The good news is that many of these changes are quite simple.

Enjoy… oh, and if you’re so inclined, use the “comments” section below to tell us what you’ve done or are planning to do to add some extra vital years to your life.

Related posts:

1. Superfoods, Anyone?
2. 5 Simple Things to Live Longer, Better
3. On a Budget? Good… Healthy Food is Often Cheaper (Watch)

The Incremental Approach: Choose Two per Week and Get Younger!

IF YOU’VE clicked around on this site a bit, you may have noticed that some of my posts get pretty long and perhaps a bit abstruse for a blog.

I know that blogs are supposed to be short and breezy so they can be scanned, rather than read. Sometimes I comply. In fact, that’s the idea behind this one.

Rather than construct another magnus opus on healthy foods, super foods (Superfoods, Anyone?), or longevity foods for 86 year-old billionaires, this post will be short and easily digestible.

In fact, I’ve grabbed a SlideShare presentation about Ten Foods for Longevity that’s available for distribution, because it does two things:

1. It presents a simple and enjoyable format to quickly learn about these ten foods, and

2. Its simplicity and directness may soften you up for a suggestion.

My Suggestion

Click through the presentation below and choose just two foods that you commit to eating regularly, as in several times a week. Be fair with yourself and select two foods that you already don’t eat.

This incremental approach is a good way to slowly get yourself to make changes. Two foods are not formidable. You can achieve this. And this positive step programs you to take more of them.

Next week, choose two more from the list.

When you discover that you’re eating all that you’re willing to eat from the list of ten, consider reading my two primers on the subject: A Blueprint for Eating Right and Diet 101, and discover if you have more room left to get to the promised land.

Let me know how you do in the “Comments” section below. Have fun!

Oh, try to get the organic stuff, and the salmon wild caught.

Related posts:

1. 86 Year-old Billionaire’s Recipe for Longevity
2. Longevity Tips from the World’s Oldest Man
3. 25 Diet-busting Foods Never to Eat

Get dedicated to common sense.

HOW MANY people living today do you think are 100 years old or more?  How about 450,000?

That’s one guesstimate provided by The Centenarian.  What’s surely true is that this number is growing, and in the near future, reaching 100 will not be unusual.

There’s no shortage of articles about this, and since longevity is a keen interest of mine, I keep bumping into them. Along the way, I’ve taken some notes about what contributes to reaching the rarefied air of a centenarian.

Depending on who you ask, the role genetics plays in longevity lies between 20 to 50%, which leaves at least 50% up to us. So, with the 50% we have to mold and shape by our behavior, here are 10 ways to live to 100:

1. Eat more plant-based foods (veggies, fruits) than meats and grains (bread), unless they are fiber-rich. (Plant-food and fiber reduce the incidence of disease.)

2. Exercise five days per week. Each session should include elevating your heart rate for at least 20 minutes and stretching (yoga is great).  At least twice per week, the exercise should include resistance training (calisthenics like push-ups and pull-ups, or weight lifting).  Make it easy at first, or you’ll never start.  Note: the buddy system works great!

3. Get a hobby for that sense of accomplishment and joy.

4. Floss. Little known is the fact that bacteria that can build up in and under teeth can eventually have a systemic impact on the body, leading to stroke and heart attacks.

5. Schedule leisure time, including naps. A bit each day goes a long way, and vacations are mandatory.

6. Have sex.  Typically a pretty good way to release fee-good hormones, and burns about 200 calories as well.  Depending.

7. Keep working, at least a bit. Abrupt and complete retirement can increase the incidence of obesity and chronic disease.

8. Keep making friends (particularly with younger people). Social contact helps prevent depression and loneliness, and can help you learn new things.

9. Be an extrovert. Hate people?… go play with squirrels.

10. Keep up with technology. This will help keep you current with a key element of societal evolution and stimulate your brain.

Here’s an idea: Pat yourself on your back for each one of the above ten that you’re doing, and then choose three that you’ll make a habit within one month. Once those three are part of your repertoire, choose another three and so on.

See you in 2100!

P.S. You might also be interested in these posts about longevity:
- Longevity Tips from the World’s Oldest Man
- 86 Year-old Billionaire’s Recipie for Longevity
- Aging, Let’s Slow it Down (Video)

Related posts:

1. 5 Simple Things to Live Longer, Better
2. How Exercise Slows the Aging Process

A Simple, But Uncommon, Common Thread

Blueberry Superfood

YOU PROBABLY have bumped into a myriad of stories over the last several years about “superfoods”, and some superplaces were people live long and well because of their diets, as this great site, Blue Zones, proves.

From the Blue Zones “About” section:

“… we took teams of scientists to each location who know how to identify lifestyle characteristics that may explain longevity.  In Sardinia, Italy we found a wine with the world’s highest-known levels of antioxidants, and in Ikaria, Greece we discovered ancient herbal teas that lower blood pressure.   On the other side of the planet, we found an island where purpose and mutual support networks called Moai explain an extra half dozen years of life. In Nicoya, Costa Rica it’s the mesoAmerican diet of beans, squash and a special corn tortilla that is propelling people into their 90′s at rates 4 times greater than in the US.”

People in these places do live longer and better, and the interesting thing is that they do, indeed, have something in common.

I’m partial to common denominators.  I look for them to help me make sense of things, to understand how things are connected.

And, sure enough, there is a common denominator here too: The healthiest foods on earth are the least processed by man, and the most processed by Nature. (Take a bit of seed, a patch of dirt, may the Heavens sprinkle rain and the Sun cast rays of warmth.  Wait about three months, and, volià, food good for eatin.).

The places where the residents’ diets are predominantly comprised of foods deemed to be “superfoods” live the longest and healthiest.

No news here, is there?  But I write about this anyway, because getting man out of the food making process as much as possible, and putting Nature in as much as possible, is a mantra that’s worth cultivating.

Having such a thought foremost in your mind while grocery shopping our in a restaurant will help you choose the food that supports your health.

I like how board-certified nutritionist, Jonny Bowden, puts it: What superfoods have in common is that they don’t have bar codes. (Low in sugar, too.)

Nuts, beans, veggies, berries, grass-fed meat (if you hafta get your protein that way) — they’re on Nature’s list, says Mr. Bowden in this informative and quick-to-read article.

And, speaking of lists, are 33 great foods a big enough number to feed your healthy recipes?  If so, read how an 86 year-old billionaire stays fit.

P.S.  Despite Mr. Bowden’s contrary assertion, I still think cow’s milk is for cows, raw or otherwise.  What do you think?

Related posts:

1. The 40 Best Age-Erasing Superfoods
2. Want 10 Extra Years? It’s Easier than You Think!
3. 5 Simple Things to Live Longer, Better

Do all our Societal Ills Come Down to that We’re Overfed?

LOVE HIM or hate him, it’s hard to deny that comedian Bill Maher provokes reflection about many things, among them politics and public policy.

I was just reading his New Rule: If America Can’t Get it Together, We Lose the Bald Eagle here, and wondered if he was being hyperbolic about his assertion of how the American diet was making us dumb and lethargic.

As to explain why American’s are putting up with a feckless presidency and Congress in light of all the vital issues on the table, Mr. Maher says:

“Why can’t we get off our back? Is it something in the food?”

Actually, yes. I found out something interesting researching last week’s editorial on how we should be taxing the unhealthy things Americans put into their bodies, like sodas and junk foods and gerbils. Did you know that we eat the same high-fat, high-carb, sugar-laden shit that’s served in prisons and in religious cults to keep the subjects in a zombie-like state of lethargic compliance? Why haven’t Americans arisen en masse to demand a strong public option? Because “The Bachelor” is on. We’re tired and our brain stems hurt from washing down French fries with McDonald’s orange drink.

“The research is in: high-fat diets makes you lazy and stupid. Rats on an American diet weren’t motivated to navigate their maze and once in the maze they made more mistakes. And, instead of exercising on their wheel, they just used it to hang clothes on”.

I wondered if Mr. Maher was being hyperbolic about that rat comment, or if it were true. I looked it up. Sure enough, in a book titled Goldot, by Lewis E. Cook,  Jr. and Junko Yasui, there’s written the account of experiment  comparing the effects of raw foods versus cooked foods with rats, with direct implications for humans.

Now, I don’t know if Mr. Maher had this particular study in mind, but it’s an interesting read, particularly if extended to us and our Great American Diet.

The bottom line is that raw and natural foods produced long living and healthy rats that maintained a life-long interest in solving problems, socializing and being harmonious; whereas those rats that ate food more reminiscent of the average American diet — foods over laden with laden with fat, carbs, sugars and processing, were lazy, yet aggressive, and prone to the chronic diseases that, in humans, threaten our health care system’s solvency.

The one saving grace was that the sickly rats’ condition was reversible by diet. When they were fed what the healthy rats ate, they grew healthy, strong, socially active and harmonious.

Hope springs eternal!

Here’s the relevant passage from Goldot:

“It has been found that a group of rats were fed diet of raw  vegetables, fruits, nuts and whole grains from birth grew into  completely healthy specimens and never suffered from any disease.  They were never ill. They grew rapidly, but never became fat, mated  with enthusiasm and had healthy offspring. They were always gently  affectionate and playful and lived in perfect harmony with each  other. Upon reach an old age, equivalent to 80 years in humans, these  rats were put to death and autopsied. At that advanced age their  organs, glands, tissues all body processes appeared to be in perfect  condition without any sign of aging or deterioration.

A companion group of rats we fed a diet comparable to that of the  average American and included white bread, cooked foods, meats, milk,  salt, soft drinks, candies, cakes, vitamins and other supplements,  medicines for their ails, etc. During their lifetime these rats  became fat and, from the earliest age, contracted most of the  diseases of modern American society including colds, fever,  pneumonia, poor vision, cataracts, heart disease, arthritis, cancer  and many more.

Most of this group died prematurely at early ages but during their  lifetime most of them were vicious, snarling beasts, fighting with  one another stealing one another’s food and attempting to kill each  other. They had to be kept apart to prevent total destruction of the  entire group. Their offspring were all sick and exhibited the same  general characteristics as there parents.

As this group of rats died one by one or in epidemics or various  diseases, autopsies were performed revealing extensive degenerative  conditions in every part of their bodies. All organs, glands and  tissues were affected, as were the skin, hair, blood and nervous  system. They were all truly total physical and nervous wrecks. The  same condition existed in the few, which survived full duration of  the experiment.

A third companion group of rats was fed the same diet as the second  group to an age equivalent to about 40 years in humans. They  displayed the same general symptoms of the second group ­ being sick  and vicious so that they had to be separated to prevent them from  killing each other and stealing one another food.

At the end of this initial period all rats in this group were placed  on a strict fast, with o water to drink for a period of several days.  Then they received the natural (raw) diet o first group of rats. This  diet was alternated with periods of fast and within one mouth  behavioral pattern had changed completely so that the now docile,  affectionate, playful creatures were once again able to live together  in a harmonious society and from this point on never suffered any  illness.

Several rates put to death and autopsied at the end of the initial  period revealing the same general deterioration as that exhibited in  the second group of rats. However, the remaining rats lived out the  full duration of the experiment, to the equivalent of 80 years in  humans, and when they were topside there were no signs of aging or  deterioration or disease – just as those in the first group. The  obvious disease, degeneration and deterioration of body parts evident  in their first half of life had been completely reversed and  excellent health restored.

The same principles apply to human life as there is only one TRUTH!  Thus it may be concluded that sick people may be restored to health  simply by choosing the proper diet, fasting observing the other rules  of health. There is no mystery. There is no external force that will  help ­ all healing being accomplished within the body in accordance  with the laws of organic life and health.”

Related posts:

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2. Diet 101
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