WHAT we put into our bodies becomes ever more important as we get older. Research comparing ingredients has landed on one item that can ensure “longer survival” in old age.
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Tag Archives: longevity
How to live longer: Promote longevity in 20 minutes by quitting smoking
If you make it 12 hours without smoking, the body begins to eradicate carbon monoxide – a poisonous gas – from the body, enabling oxygen levels to increase. If you continue on this path, other health benefits come your way. As pointed out by Stop Smoking London – a campaign supported by the NHS to improve the nation’s health – one full day without smoking can:
- Reduce blood pressure
- Improve circulation
- Reduce your risk of heart disease.
Within two days of being a non-smoker, the receptors in your nerves begin to heal, helping to restore your sense of taste and smell.
If you forgo three days without picking up the unhealthy habit, all the nicotine will now be completely removed from your body.
It’s at this point that nicotine withdrawal might occur, but remember that each craving will pass if you don’t feed the addiction.
Nicotine withdrawal symptoms
The NHS pointed out that you might experience:
- Restlessness
- Irritability
- Frustration
- Tiredness
- Difficulty sleeping or concentrating.
“You may get a chesty cough, but this is positive – it means your body is getting rid of the debris in your lungs,” the NHS clarified.
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You may find that exercising from this landmark stage becomes easier and easier, as breathlessness starts to fade.
By the nine-month mark, your lungs will have significantly healed as the cilia (the small-like hairs inside of the lungs) will have recovered from the effects of cigarette smoke.
When you reach a whole year without having one puff of a cigarette, your risk of coronary heart disease will be cut in half.
From this point onwards, with every other successful milestone you hit, your risk of coronary heart disease will continue to decrease, thereby increasing your longevity.
Your chances of getting pancreatic cancer are the same as a non-smoker too.
Twenty years without lighting up will mean that your risk of dying from a smoking-related cause is now as low as someone who never smoked a cigarette in their life.
Health benefits of quitting
- Improved chances of longevity
- Reduced blood pressure
- Improved circulation
- Improved lung function
- Able to breathe better
- Improved sense of taste and smell
- Reduced risk of numerous cancers
- Reduced risk of cardiovascular disease.
Other benefits of quitting
- Smell better
- More money
- Fresher breath
- Improved self esteem
- Whiter teeth
- Better hearing
- Better vision
- Clearer, younger-looking skin.
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How to live longer: The simple and quick daily ritual that can boost longevity
Depending on who you ask, longevity can be ascribed to good genes or simple luck. However, there is a middle way that is closer to the truth – making healthy lifestyle decisions. Research has shown the extent to which people are at the steering wheel. This is because the big killers, such as cancer and heart disease, are to varying extents modifiable if you commit to a healthy lifestyle. What’s more, even seemingly insignificant decisions can determine the course of your life.
The key finding of a study published in the Journal of Periodontal is that use of floss and interdental brushes is associated with lower risk for new cardiovascular events among patients with coronary heart disease.
Interdental brushes have small bristled heads designed to clean between your teeth, and they come in different widths to suit the sizes of the gaps.
Periodontitis – a severe gum infection – has been found to be associated with coronary heart disease (CHD) and stroke.
This led researchers to wonder whether improving oral care habits correlated with a reduced risk of cardiovascular events.
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A total of 942 inpatients with coronary heart disease (CHD) were examined for periodontitis and all had their oral care habits assessed.
The researchers found that patients who reported practicing interdental cleaning were younger, less likely to be male or to have severe periodontitis, had a reduced tobacco exposure, had fewer missing teeth, less indices for plaque and bleeding on probing and a significant decreased adjusted risk for new cardiovascular events than those patients with CHD who did not report practicing interdental cleaning.
“These findings suggest that flossing and brushing of interdental spaces might reduce the risk for new cardiovascular events among patients with CHD,” wrote the researchers.
They concluded: “The hypothesis that interdental cleaning per se reduces the risk of new cardiovascular events should be examined in an interventional study.”
According to the Mayo Clinic, studies have also shown:
- Poor dental health increases the risk of a bacterial infection in the blood stream, which can affect the heart valves. Oral health may be particularly important if you have artificial heart valves.
- Tooth loss patterns are connected to coronary artery disease.
- There is a strong connection between diabetes and cardiovascular disease and evidence that people with diabetes benefit from periodontal treatment.
Important oral health tips
According to the NHS, you should brush your teeth twice a day with fluoride toothpaste.
“Plaque is a film of bacteria that coats your teeth if you don’t brush them properly. It contributes to gum disease and tooth decay,” warns the health body.
According to the health body, you should also floss or use an interdental brush every day to remove food, debris and plaque lodged between your teeth.
“Replace your toothbrush every three months or sooner if bristles are splayed or worn,” advises the Mayo Clinic.
You should also schedule regular dental checkups and cleanings, says the health body.
“Also, contact your dentist as soon as an oral health problem arises.”
Other key oral tips include:
- Use mouthwash to remove food particles left after brushing and flossing.
- Eat a healthy diet and limit food with added sugars.
- Avoid tobacco use.
Author: Adam Chapman
Read more here >>> Daily Express :: Life and Style
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How to live longer: Tea renowned for helping lowering cancer risk to boost longevity
The older one gets, unfortunately, the risk of age-related diseases becomes more apparent. From heart health, cancer risk, and not getting the right number of vitamins and minerals to help stave off colds and cases of flu; the fear of old age can seem daunting. This is where certain foods and beverages come in to help naturally reduce these risks, improve overall health and boost your longevity.
Sweet and satisfying, the native South African tisane of rooibos is a delicious herbal treat that is loved for its earthy flavour, high antioxidant levels, and warming reddish-brown hue.
Being low in tannins, free from caffeine, and loaded with antioxidants puts rooibos tea on the top shelf in terms of its amazing health benefits.
Rooibos tea is full of powerful ingredients that include a high dose mix of vitamins, minerals, and polyphenols helping to reduce age-related diseases and boost longevity.
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Lowers blood sugar
Rooibos’s apsalathin content is known to help reduce diabetes risk and lower blood sugars.
In a study published in the National Library of Health, the impact of aspalathin impact on hyperglycaemia and glucose intolerance among type 2 diabetics was further analysed.
The aim of the study was to find a specific mechanism for the anti-diabetic action of aspalathin employing a skeletal muscle-derived cell line and a rat-derived pancreatic β-cell line and to investigate its effect in type 2 diabetic model on mice.
Results revealed that aspalathin dose found in Rooibos tea significantly suppressed the increase in fasting blood glucose levels and improved glucose intolerance.
Furthermore, aspalathin decreased the expression of hepatic genes related to gluconeogenesis and lipogenesis
“These results strongly suggest that aspalathin has anti-diabetic potential,” noted the study.
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Improves heart health
Another study published in the National Library of Health looked at the effects of Rooibos on oxidative stress to help reduce cardiovascular diseases.
The study involved 40 volunteers who consumed six cups of fermented/traditional rooibos daily for six weeks.
Blood biochemical parameters indicative of antioxidant activity and content, lipid profile (total cholesterol, low density lipoprotein – LDL and high-density lipoprotein – HDL cholesterol and triacylglycerol levels) and liver and kidney function were measured at the end of each study period.
Significant decreases in plasma markers of lipid peroxidation were found after rooibos consumption alongside a decrease in serum LDL-cholesterol.
“Confirming its popular use, consumption of fermented, traditional rooibos significantly improved the lipid profile as well as redox status, both relevant to heart disease, in adults at risk for developing cardiovascular disease,” concluded the study.
Vitamins and minerals
Rooibos is known for its high levels of vitamin C which is one of those essential vitamins for reducing the risk of colds and flu or other nasty viruses as this vitamin boosts the immune system.
Rooibos also contains low levels of tannins which is great news for all those people out there with low iron levels as tannins are known to interfere with the body’s ability to absorb iron.
Rooibos drinkers may also find a rich brew will help with increasing levels of copper, zinc, calcium, manganese, magnesium, potassium, and fluoride all aiding in the body to be in tip top form.
Author: Jessica Knibbs
Read more here >>> Daily Express :: Health
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How to live longer: Small daily servings of a red fruit promotes longevity finds new study
Cardiovascular disease (CVD) – a general term for conditions affecting the heart or blood vessels – is the leading cause of morbidity and mortality globally. Serious cardiovascular events are the arch nemesis of longevity but the good news is they are preventable. Even small dietary tweaks can reduce your risk of a serious cardiovascular event, such as a heart attack, as a new study in the journal Nutrients attests.
The research revealed that adding strawberries to diets could improve cardiometabolic risk factors in adults, who are obese or have elevated low-density lipoprotein cholesterol, otherwise known as the “bad” cholesterol.
Cardiometabolic risk describes a person’s chances of having a cardiovascular event such as heart attack or stroke when one or more risk factors are present.
LDL cholesterol – a key cardiometabolic risk factor – is a waxy substance that can gum up your arteries, starving your heart of oxygen.
The heart-healthy benefits of eating strawberries
In the randomised, controlled crossover trial, 33 adults (mean age 53 years) received a daily controlled amount of strawberry powder in four-week phases – equivalent to one serving, or two-and-a-half servings of strawberries each.
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Participants were asked to follow their usual lifestyles but refrain from eating any other berries.
It found that the equivalent to two-and-a-half daily servings of strawberries significantly improved cardiometabolic risks in this ‘at risk’ population group when compared to the control group – mainly by improving insulin resistance and lipid particle profiles.
Commenting on the findings, Doctor Emma Derbyshire, Public Health Nutritionist and adviser to British Summer Fruits said: “These are really interesting findings. Around 7.6 million people in the UK are currently living with heart and circulatory diseases.
“We know that healthy living, which includes healthy eating, can help to reduce the risk of developing heart disease, prevent weight gain and lower diabetes risk.”
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Doctor Derbyshire continued: “Eating plenty of fruit and vegetables is important for health, and this is another indication that eating berries, as part of that, could be a good option for many people.
“We know that we should be aiming for about five portions of fruit and vegetables daily. In the UK, a portion of small-sized fresh fruit is equivalent to about seven strawberries.
“Therefore, adding strawberries as a breakfast topper, eating them as a snack in between meals, or serving with natural yoghurt as a dessert could all contribute to daily fruit servings and the health benefits they offer.”
Other key dietary tips
Strawberries should be enjoyed as part of a well balanced diet.
“Faddy crash diets may not provide the balance of nutrients you need,” explains the British Heart Foundation (BHF).
Try to eat:
- Plenty of fruit and vegetables
- Plenty of starchy foods such as bread, rice, potatoes and pasta. Choose whole grain varieties wherever possible
- Some milk and dairy products
- Some meat, fish, eggs, beans and other non-dairy sources of protein
- Only a small amount of foods and drinks high in fats and/or sugar.
According to the BHF, you should choose options that are lower in fat, salt and sugar whenever you can.
The most important tip is to cut back on saturated fat – the kind of fat found in butter, lard, ghee, fatty meats and cheese.
“Eating lots of saturated fat can raise your cholesterol and increase your risk of heart disease,” warns the NHS.
UK health guidelines recommend that:
- The average man aged 19 to 64 years should eat no more than 30g of saturated fat a day
- The average woman aged 19 to 64 years should eat no more than 20g of saturated fat a day.
“It’s also recommended that people should reduce their overall fat intake and replace saturated fat with some unsaturated fat, including omega-3 fats,” notes the NHS.
Unsaturated fat is mostly found in oils from plants and fish.
Author: Adam Chapman
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How to live longer: The single most important dietary item for longevity – major study
A comprehensive study called Food Habits in Later Life, conducted under guidance of the Union of Nutritional Sciences and the World Health Organization, found a consistent association between legume consumption and longer life expectancy.
The study examined the nutritional and health problems of an elderly cohort from 13 communities in six countries.
It examined individual food groups — vegetables, legumes, fruits and nuts, cereals, dairy, meat, fish, alcohol, and monounsaturated/saturated fat ratios – as predictors of mortality among people aged 70 and over.
Health-related data were obtained from a total of 2,013 individuals who participated in this cross-cultural, multi-centre study.
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How to live longer: Expert divulges five tips to extend longevity by more than a decade
“We know that food is made up of complex chemical structures, which interact with one other as well as with our gut microbes and our cells,” Dr Federica began.
“What’s exciting to see (in recent research) is how plants can act to help improve our health in clinically measurable ways, including managing levels of stress.
“Nature’s pharmacy includes polyphenols in dark plants and fruits, such as cavolo nero and haskap berries, which help counteract oxidative stress.”
Dr Frederica added that reishi mushroom may also “improve your body’s ability to cope with stress”.
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How to live longer: Make breakfast your largest meal of the day to boost longevity – why?
Good sources of protein include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.
Regular exercise is also integral to weight loss and overall health.
UK health guidelines advise that adults do some type of physical activity every day – any type of activity is good for you.
For optimal results, you should combine moderate activity with muscle strengthening.
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How to live longer: A 'super plate' of foods may extend longevity – what’s on it?
An informative infographic presented by Harvard University displays how much of each food category needs to be on your plate come meal time. Which foods does it include? One half of a dinner plate should be filled with vegetables or fruits – “aim for variety and colour”, the university said. There is a caveat to this though, potatoes don’t count as vegetables – so chips, mash, and roast potatoes are off the menu.
Harvard University offered other helpful advice on what to avoid, such as sugary drinks.
Red and processed meat, such as bacon and sausage, should be limited, as should dairy products.
Eating a healthy diet is a great way to lower your risk of disease and mortality.
The Centres for Disease Control and Prevention (CDC) confirmed: “Adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes, and certain cancers.”
In addition, people who have acquired health conditions can benefit from a healthy diet.
Eating nutritious meals can help people manage their conditions effectively and “prevent complications”.
How can an unhealthy diet lead to disease?
Eating foods high in calories that don’t provide any nutritional content is one sure way to become overweight.
People who are overweight have a heightened risk of type 2 diabetes, as the body becomes less able to create insulin.
Being overweight is also associated with “at least 13 types of cancers”, such as breast and bowel cancer.
Eating too much sodium (i.e. salt) can lead to high blood pressure, putting a person at risk of a stroke or heart attack.
Furthermore, eating fatty foods can lead to high cholesterol which can also lead to the same outcomes.
This is because an excess of cholesterol sticks to the sides of the artery walls, causing the blood passageway to narrow.
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How to live longer: Eight specific components of a Mediterranean diet that boost longevity
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How to follow a Mediterranean-style diet
The Mediterranean diet varies by country and region, so it has a range of definitions.
In general, it’s high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.
It usually includes a low intake of meat and dairy foods.
The Mediterranean diet is very similar to the government’s healthy eating advice, which is set out in the Eatwell Guide.
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