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Anti-Aging Exercise, Diet and Lifestyle Tips

Posted: Sat, November 10, 2012 | By: Teresa Belcher



I know some people dislike exercise, but honestly it is something you must do to preserve your strength, stability and youth. 

Not only will we live longer, we’ll be happier, less stressed, sleep better, and have a greater chance of being even more active in everything from vacations to hanging out with the grandkids and the great-grandkids! 

Live 10 years Longer with Exercise 

Exercise has been associated with a lower incidence of cancer, while a sedentary lifestyle increases cancer risk. Maintaining an active lifestyle in conjunction with eating healthy foods helps keep your energy levels up. Fitness encourages healthy blood pressure, cholesterol, and joint function, as well as maintenance of optimal weight. 

Best of all, exercise can help us live longer!! 

If you have not been exercising on a regular basis previously, you should speak with your health professional before starting on an exercise program. 

One of the theories for why we age relates to the length of the telomeres on the ends of our chromosomes. Telomeres are highly repetitive sequences of DNA at the ends of chromosomes that keep the double strands of DNA from unraveling. They can be likened to the plastic tips on the ends of your shoelaces that prevent them from becoming frayed. Each time a cell replicates, one of the telomere “beads” (repeated DNA sequences) drops off. When all of the telomeres have dropped off, the cell can no longer replicate and dies. 

A recent study compared telomere length in a group of 2400 twins. The difference in telomere length between the most and least physically active people was 200 nucleotides. This meant the most active subjects had the telomere length of people 10 years younger. The least active people only got 16 minutes of exercise a week, while the most active about 200 minutes. 

Three hours of exercise a week translated into the reversal of 10 years of aging – at least as far as telomere length is concerned. The preservation of your telomeres is just one in a long list of benefits from exercise. 

Few enough people perform aerobic exercise regularly, but even fewer engage in regular strength training. Among individuals over 65, which is the group that needs to maintain their muscle mass the most, only 12 percent perform regular strength training. People who don’t do this type of exercise will lose as much as 40 percent of their muscle mass between 20 and 80 years of age. 

Benefits -While the primary benefit of aerobic exercise is keeping your cardiovascular system healthy, strength training can help: 

• Increase anabolic hormone levels 

• Counteract the natural tendency of your muscles to shrink with age 

• Make you feel better, look better and age better 

• Increase muscle mass 

• Strengthen ligaments and tendons 

• Protect joints from arthritis 

• Increase bone mass, reducing the risk of osteoporosis 

• Allow you to eat more and weigh less 

Telomeres in The Aging Process 

At both ends of every chromosome in a human cell is a telomere. Telomeres are a series of repetitive DNA sequences that keep your chromosomes from becoming frayed, fusing into rings or binding with other DNA. Think of them as protective caps that shield the vital genetic information inside the chromosome. But what would happen if that protective cap wasn’t there? 

Telomeres Are Long At Birth 

Our telomeres are about 10,000 nucleotides when we are born. As part of the normal aging process, our cells divide. Unfortunately, our cells lack the ability to replicate to the very end of our chromosomes and telomeres get shorter over time as we age. When telomeres get to an average of 5,000 nucleotides, our cells can no longer divide, and they simply die. According to William Andrews, PhD., one of the world’s authorities on the biology of telomeres, “Bad things happen when telomeres get shorter. It can lead to diminished health and aging itself.” 

What Nibbles Away at Telomeres? 

1.  Cell Division An unavoidable part of the normal aging process 

2.  Oxidative Stress Caused by free radicals that are produced by these environmental factors: 

• Toxicity - Pollutants in food, water and air that contribute free radicals 

• Obesity - Reduces efficiency of our natural antioxidant enzymes that defend against oxidative stress 

• Stress - Psychological stress is strongly associated with shortened telomeres due to chronically higher levels of cortisol, contributing to oxidative stress 

• Poor Nutrition - Lack of micronutrients in the body creates states of oxidative stress 

Anti Aging Fish Oil Omegas 

Omega-3 

The evidence for supplementing with omega-3 fats is now so firmly established that even mainstream doctors are convinced of its merits. But until now there’s been no easy way for people to monitor the effects of supplementation. 

Rheumatoid arthritis patients reported markedly improved symptoms within three months by taking a daily dose of 3 grams of omega-3 fatty acids from fish oil. The patients experienced improvements in grip strength, pain intensity, ability to move easily, and fatigue. The benefits of supplementation were even more pronounced after six months of therapy. 

Regular consumption of omega-3 fats from fish oil could help rheumatoid arthritis sufferers reduce their use of pain-relieving nonsteroidal anti-inflammatory drugs (NSAIDs). A substantial number of individuals have experienced ongoing relief from rheumatoid arthritis symptoms with continued fish oil supplementation. 

Growing clinical evidence indicates that supplemental omega-3 fatty acids from fish oil may help relieve the inflammation, pain, and immobility of arthritis. Unlike many commonly used prescription pain relievers, these essential fatty acids are safe and well tolerated. 

Clearly, people seeking to prevent or relieve joint inflammation and its associated immobility and pain should consider including the omega-3 fatty acids EPA and DHA in their daily nutritional program. 

An estimated 8% of brain matter is composed of omega-3s. 

Omega-3 fatty acids exert profound anti-aging effects on brain structure and function, from cognition and memory to mental health and Alzheimer’s prevention. They have recently been associated with increased volume of the brain’s gray matter, especially in those regions associated with happiness, and they also boost intelligence through enhanced function from birth onwards. They support brain cell structure, increase the production of vital neurotransmitters and inflammatory damage. Ranges of 1,000-3,000 mg of EPA and 1,000-1,500 mg of DHA have been shown to yield significant improvements in symptoms of depression, aggression, and other mental disorders, as well as protection against early cognitive decline and even early Alzheimer’s disease. 

Adequate intake of omega-3 fatty acids during early childhood is thought to play a role in preventing attention deficit hyperactivity disorder (ADHD) and in improving learning and academic performance. In older adults, consuming omega-3 fats such as DHA and EPA may reverse signs of brain aging and protect against development of Alzheimer’s disease and other causes of age-associated dementia and decline.

Omega-6 

Gamma linolenic acid or GLA is an omega-6 essential fatty acid with overlooked potent benefits for human health. Because of an age-related decline in activity of enzymes that naturally produce GLA from precursor fats in our diet, we risk developing GLA deficiency with age. Too little GLA tips the balance of inflammatory factors called cytokines in our bodies towards increasing inflammation, and with it increasing risk for chronic disease. GLA supplementation can overcome this deficiency, providing the anti-inflammatory stimulus we need to control and even prevent diseases such as eczema, asthma, rheumatoid arthritis, and major killers such as cardiovascular disease and cancer. 

Anti Aging Phytonutrients 

Of all the phytonutrients, we probably know the most about carotenoids, the red, orange, and yellow pigments in fruits and vegetables. The carotenoids most commonly found in vegetables such as carrots, leafy green and yellow vegetables, broccoli, sweet potato, pumpkin, peaches and apricots. along with kale, spinach, turnip greens and watermelon. Fruits and vegetables that are high in carotenoids appear to protect humans against certain cancers, heart disease, and age-related macular degeneration. 

Polyphenolic compounds are natural components of a wide variety of plants; they are also known as secondary plant metabolites. Food sources rich in polyphenols include onion, apple, tea, red wine, red grapes, grape juice, strawberries, raspberries, blueberries, cranberries, and certain nuts. The average polyphenol flavonoid intake in the U.S. has not been determined with precision, in large part, because there is presently no U.S. national food database for these compounds.USDA scientists and their colleagues are in the process of developing a database for foods rich in polyphenols. 

Phytonutrients may: Serve as antioxidants - Enhance immune response -Enhance cell-to-cell communication -Alter estrogen metabolism - Convert to vitamin A - Cause cancer cells to die - Repair DNA Damage caused by smoking and other toxic exposures 

Evidence That Carotenoids Are Protective 

Fruit and vegetable consumption has been linked to decreased risk of stroke both hemorrhagic and ischemic stroke. Each increment of three daily servings of fruits and vegetables equated to a 22% decrease in risk of stroke, including transient ischemic attack (Gillman et al. Journal of the American Medical Association 1995). 

Elderly men whose intake of dark green and deep yellow vegetables put them in the highest quartile for consumption of these vegetables had about a 46% decrease in risk for heart disease relative to men who ranked in the lowest quartile. 

Men in the highest quintile had about a 70% lower risk of cancer than did their counterparts in the lowest quintile. The differences in vegetable consumption between high and low intake rankings were not striking. Men in the highest quartile or quintile consumed more than two servings of dark green or deep yellow vegetables a day; those in the lowest quartile or quintile consumed less than one serving daily. This suggests that small, consistent changes in vegetable consumption can make important changes in health outcomes (Gaziano et al. Annals of Epidemiology 1995). 

Consumption of tomato products has been linked to decreased risk of prostate cancer. Men in the highest quintile for consumption of tomato products (10 or more servings a week) had about a 35% decrease in risk of prostate cancer compared with counterparts whose consumption put them in the lowest quintile (1.5 or fewer servings of tomato products a week) (Giovannucci et al. Journal of the National Cancer Institute). 

People in the highest quintile for consumption of spinach or collard greens, plants high in the carotenoid lutein, had a 46% decrease in risk of age-related macular degeneration compared with those in the lowest quintile who consumed these vegetables less than once per month (Seddon et al. Journal of the American Medical Association 1994). 

Evidence That Polyphenols Are Protective 

Flavonoid consumption has been linked to lower risk of heart disease in some, studies. Elderly Dutch men in the highest tertile of flavonoid intake had a risk of heart disease that was about 58% lower than that of counterparts in the lowest tertile of intake. Those in the lowest tertile consumed 19 milligrams or less of flavonoids per day, whereas those in the highest tertile consumed approximately 30 milligrams per day or more (Hertog et al. Lancet. 1993). Similarly, subjects with the highest quartile of flavonoid intake had a risk of mortality from heart disease that was about 27% (for women) and 33% (for men) lower than that of those in the lowest quartile (Knekt et al. British Medical Journal. 1996). 

Research Studies 

Micronutrients influence DNA repair - usually enhancing activity and can help prevent cancer. DNA repair is an essential cellular function, which, by removing DNA damage before it can cause mutations, contributes crucially to the prevention of cancer. 

Beware of Mammograms 

Breast cancer screening are recommended in women under 40, but not necessarily mammograms. Have you ever heard of thermography? Using heat, thermograms can help detect tumor presence without squishing or radiation. 

A little information on the risks of mammograms. For early detection and no harm to the body, learn about thermograms. After 10 years of annual screening, more than half of women will receive at least 1 false-positive recall, and 7 to 9% will receive a false-positive biopsy recommendation. 

The best prevention is a combination of methods, including regular self- and medical- exams. You are your own best advocate. 

Metabolizing red meat and dairy in the human body can result in an accumulation of a particular molecule called Neu5Gc, according to this study. The accumulation contributes to chronic inflammation, which contributes to cancer risk. 

Dietary soluble fiber intake is associated with a significantly reduced risk of ER• breast cancer among premenopausal women. Additional studies with larger sample size are needed to confirm these results. Compelling evidence of the link between prostate cancer and insulin-like growth factor 1 (IGF-1). In this study, researchers discovered that the growth hormone may inhibit “programmed cell death.” This can lead to cells re-producing abnormally as they do with cancer. 

3-D picture of cancer prevention cells were revealed, according to research published in Nature Structural & Molecular Biology. 

Potential biomarkers for melanoma and other inflammatory cancers were identified in a recent study, paving the way for better prevention. These researchers developed a potential new method for the diagnosis, prognosis, and monitoring of inflammatory cancers. 

Tumors examined in a laboratory were more complex than previously recognized, suggesting that personalized-medicine strategies based on a single biopsy underestimate cancer’s ability to evolve, adapt, and resist treatment. 

Dietary fiber is associated with reduced risk of colorectal cancer. Colorectal cancer is the third most common type of cancer worldwide. This review of pertinent studies concluded that the link exists. Vitamin D may be a helpful nutrient in the prevention of cancer and maintenance of healthy cell division. 

Thank you to Ray and Terry’s Longevity Products for providing this information. 

Foods that Fight Cancer 

Watercress is a cruciferous vegetable that also contains lots of chlorophyll and iodine. Unless you have hyperthyroidism, try including this healthy green in sandwiches and salads. It offers antioxidants and oxygen for the cells (which hurts cancer cells). 

Kale provides comprehensive support for the body’s detoxification system. It also protects against five kinds of cancer and works to lower cholesterol, fight inflammation and combat oxidation. 

Brussels sprouts are delicious. They also offer cancer-preventive components in a special combination and may have unique health benefits in the area of DNA protection. One small study showed improved stability of DNA inside human white blood cells after daily consumption of Brussels sprouts. Try them roasted, sautéed or steamed with some simple dressing ingredients like lemon and garlic. 

Ginger reduced colon inflammation by 28% in a recent study. Minimize inflammation to minimize cancer risk. Supplements can allow consumption of more concentrated and effective amounts than diet alone. 

Garlic has amazing power per ounce. Its unique compounds promote antioxidant activity and function as powerful antibacterial and antiviral agents. It contains allicin, which helps reduce blood pressure and decrease LDL cholesterol, plus works with vitamin C to protect against colon cancer. 

Whey protein has been studied for its potential anti-cancer effects. The results of this study strongly suggest an anti-tumor effect of a whey protein dietary supplement in certain cancers. 

Anti Aging Happiness 

Positive emotions, smiling and laughter boost our health and longevity. Taking time to laugh, share closeness with those we love and express our joy at life’s pleasures improves our health. Researchers are discovering connections between our well-being and longevity, reduced risk of major illnesses our immune strength. But does anyone really need to be convinced that expressing joy and happiness is an inherently positive thing? We all feel better when we slow down and savor the best things in life. 

What Is Joy? 

Doctors don’t test you for happiness. Some don’t even ask about your emotional life. But there is mounting scientific evidence that an entire array of positive emotions and outlook have dramatic health effects—boosting our immunity, cutting our risk of cardiovascular disease and more. When we are happy, when we are optimistic, when our actions are motivated by compassion or love, our health and longevity can improve our lifespan by 8 -13 years. 

The Biology of Joy 

Our feelings of joy have many facets: compassion, love, happiness, laughter, contentment. These positive feelings are a message from the limbic area of the brain, telling us that things are going well. Current research is exploring how the hormones and neurotransmitters connected with our joyful feelings—especially dopamine, serotonin and oxytocin—may influence our longevity and quality of life. Joyful people have been found, in some studies, to have less pain, better cardiovascular health, and better memory.

Connectedness 

Our relationships are the linchpin of a joyful existence. All of the friends and family members we feel connected to, and even the people they are connected too, affect our well-being and happiness. A study by Harvard University that lasted more than 30 years examined the relationships and well-being of more than 12,000 people. 

Its findings: Any person in that network had a 15% greater chance of being happy if someone they were directly connected to was happy. Less expected, but very interesting: If you’re happy friend has her own happy friend—even if it’s someone you don’t know—that increases her chance of being happy by 15% and your chances of being happy by 10%. Keeping in touch with our friends and family, and being open to meeting new friends, is consistently associated with higher levels of reported happiness. 

No matter how strong a friendship or romantic partnership is, you need more than one person to fulfill your need for social connections. Wellness researchers recommend these three steps for building and strengthening your vital social circle. 

1. Spend six hours a day socializing with friends, family, and colleagues (this time includes work, home, phone, email and other communications) 

2. Strengthen the mutual connections in your network. 

3. Mix social time with physical activity. For example, take a long walk with a friend so you can motivate each other to be healthy. 

What should you read next? 

Fantastic Voyage: Live Long Enough to Live Forever 

Transcend: Nine Steps to Living Well Forever 

The Singularity Is Near: When Humans Transcend Biology 

Abundance: The Future Is Better Than You Think 

This essay was originally published on Teresa Belcher’s blog, HERE



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