Tag Archives: longer

How to live longer: The 'eight parts out of 10’ diet may extend your lifespan

The richness of the human experience is that cultures and traditions are very specific to a time and place. While exploring how other people live is soul-enriching, it can also serve a scientific objective. Researchers have studied specific populations around the world to understand why some people are healthier than others.
The question of longevity is far from settled but research suggests calorie restriction may be a key contributor.

As Dr Sarah Brewer, Medical Director at Healthspan explained to Express.co.uk, animal studies suggest prolonged calorie restriction can extend lifespan but how far these findings can be extrapolated to humans is unknown.

“The strongest evidence comes from inhabitants of Okinawa island in Japan, where there are five times more centenarians compared with other industrialised countries,” she said.

“In Japan, longevity is sought through a philosophy of dietary restriction known as ‘hara hachi bu’ which translates as ‘eight parts out of 10’ – in other words, practitioners aim to eat only until they are 80 percent full.”

READ MORE: How to lose visceral fat: The VLCK diet can help keep the belly fat off for years

According to Dr Brewer, scientists have recognised for over 80 years that restricting your calorie intake can improve health and has the potential to extend life – as long as you avoid vitamin and mineral deficiencies.

As she explained, the 80 percent full rule appears to be sufficient to activate SIRT1 production – a protein which promotes the long-term survival of irreplaceable cells by increasing free radical protection.

“If the gene that codes for SIRT1 is switched off or deleted then calorie restriction does not extend lifespans.”

Conversely, as Dr Brewer explained, if the SIRT1 gene is switched on then lifespan is extended.

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Research continues to elucidate the benefits of calorie restriction.

One study published in the Cell Metabolism journal this month concluded that cutting calorie intake by 15 percent over two years can slow ageing and protect against diseases such as cancer, diabetes, and Alzheimer’s.

A different, more extreme calorie-restricted diet study published in Science Translational Medicine showed that so-called “fasting-mimicking” diets practiced for five days a month for three months can also help the body with ageing.

There are some important considerations, however.

According to the NHS, very low calorie diets should only be followed under medical supervision for a maximum of 12 weeks.

“Do not follow a very low calorie diet unless a GP has suggested it to you,” warns the health body.

Also, very low calorie diets are less likely to be nutritionally complete as they provide far fewer calories than needed to maintain a healthy weight, it notes.

Very low calorie diets are not suitable if you are:

  • Under 18
  • Pregnant
  • Breastfeeding
  • Have had an eating disorder.
As well as looking at how much you’re eating, it also helps to think about other behaviours and habits you may have formed around food.

“You might already know which foods are healthy and unhealthy – but in practice it can be hard to break old habits,” says Bupa.

One handy tip is to try to stick to regular, planned meal times.

“If you feel hungry between meals, try having a glass of water and waiting 20 minutes to see if you still feel hungry,” advises Bupa.

‘Guesses & assumptions’: Sanko rubbishes rumors as Hardy confirms he’s ‘no longer working directly with UFC’

Former UFC title contender turned commentator Dan Hardy has confirmed that he has parted ways with the UFC and broadcaster BT Sports amid reports that he became involved in a “disagreement” with an employee.

Hardy, who was defeated by Georges St-Pierre in his sole UFC title bout in 2010, has garnered a reputation for being one of the sport’s most respected analysts since being forced to step away from his fight career after being diagnosed with a heart condition in 2013.
Also on rt.com ‘Do your job!’ UFC commentator Dan Hardy rages at referee Herb Dean for late stoppage in Fight Island bout (VIDEO)
The Brit, though, has been noticeably absent from UFC programming in recent weeks and it was reported by The Wrestling Observer’s Dave Meltzer over the weekend that ‘The Outlaw’ had parted ways with both the UFC and British broadcast partner BT Sports owing to what was described as an “argument” between Hardy and a co-worker. 

There has been no definitive word as to the specifics of what happened, but Hardy took to Twitter to dispute an MMA blog’s version of the bust-up.

Rather misleading headline there,” wrote Hardy. “Not entirely accurate either. I am no longer working directly with the UFC. The ‘female’ part is irrelevant. It was a disagreement over an opportunity missed, or withheld, and I’d love some answers but can’t get any.”

Hardy previously hit the headlines last year when, while commentating at a UFC event on ‘Fight Island’, he approached referee Herb Dean to protest what he viewed as a late stoppage in a fight between Hardy’s compatriot Jai Herbert and Brazilian vet Francisco Trinaldo. 

Herb needs to understand that there was a mistake made here, and there needs to be accountability that needs to be taken,” Hardy said at the time.

It’s just a learning opportunity, and if it’s not taken as a learning opportunity, then we’re all losing, especially fighters and brain cells. We need to upgrade the awareness of some of these officials, and we also need to hold them accountable for situations like this, when they can’t take it upon [themselves] to do it.”

UFC boss Dana White, though, was reportedly furious at Hardy’s on-air approach to the referee and reminded him of his responsibilities when it comes to dealing with officials and members of the various athletic commissions which govern the sport in the United States.

As for the reason’s for Hardy’s departure from the UFC commentary booth, reports remain scant – but one person who moved quickly to rubbish rumors was ESPN host Laura Sanko, who penned a message online to say that Hardy has been nothing but “kind and gracious” to her since they began working together.

Lots of people guessing or somehow assuming that the female referred to in reference [Dan Hardy] is me,” she wrote. “It is NOT. I have never had anything but wonderful and professional interactions with Dan. 

“I don’t know any of the details of the situation and can only speak to the fact that Dan has always been a great co-worker to me on every level. In fact, he went out of his way to be kind and gracious to me when I first arrived at the UFC.”

Hardy last competed in mixed martial arts in 2012 but has recently stoked the flames of a potential comeback, calling for fights with the likes of Matt Brown and Nick Diaz – though his current status (or lack thereof) with the UFC surely puts and end to any talk of an Octagon return for the Englishman. 

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Cleaning tips: How to clean kitchen appliances and make them last longer

Spring is the perfect time to start properly cleaning your kitchen and its appliances, especially in time for when lockdown eases and you can invite guests around to your home. Kitchen appliances such as kettles and microwaves gather dirt quickly due to them being used often, but there are plenty of things you can do to get them as clean as possible.
Clare continued: “Another trick is to heat up a slice of lemon in a water bath which will remove odours and keep your microwave smelling fresh.”

Cleaning the filter in your dishwasher’s base regularly is “crucial”, said Clare.

She explained that the filter collects food particles and residue, which not only causes it smell, but will also impact the dishwasher’s performance.

Clare also advised removing the dishwasher’s spray arms “every once in a while” and cleaning these separately, “allowing you to remove fruit pips and small food particles that may have got caught in the jets during the cycle”.

She added: “To give the dishwasher a thorough clean, you can purchase a dishwasher cleaner which removes both grease and odours, however a few wedges of lemon added to the cutlery basket or tray will help to freshen up it up.”

Clare recommended adding a mixture of water and washing up liquid to the oven’s base, loosening the dirt inside and making the oven easier to clean.

The Home Economist also gave her advice on how to clean the top of an oven.

She said: “A simple microfibre cloth works a treat to remove grease and restore shine. To protect the hob further, invest in a hob cleaner that leaves a silicon protective layer to eradicate marks from building up.”

Lastly, Clare explained how to keep a toaster crumb-free, which is essential for the toaster to be able to work properly.

“Simply pop out the crumb tray, located at the bottom of the toaster, and empty it into the bin with no need to awkwardly turn the toaster upside down over the bin,” Clare said.

How to live longer: Meditation linked to lower cholesterol, blood pressure and blood sugar

In a randomised controlled trial, 60 older adults with subjective cognitive decline were asked to meditate for 12 minutes each day for 12 weeks.

The study, published in the Journal of Alzheimer’s disease, showed that meditation had a significant improvement in subjective memory function.

Participants in the study showed improvements in sleep, mood, stress, well-being and quality of life.

The substantial gains observed in memory and cognition were then maintained for a further three months post trial.