10 Ways To Delay Aging

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This is Dr. Colin Rose; he is a Senior Associate of the Royal Society of Medicine. He’s also a main contributor to EduScience, a program funded by the E.U. which is designed to enhance the teaching and learning of science in schools in Europe.

His most recent work has been about aging—and how to delay it. We also reviewed his latest book, here:

Delay Ageing – by Dr. Colin Rose

So, what does he want us to know? The key lies in his compilation of ten ways in which we age on a cellular level, and what we can to do slow each one of those:

Damage to DNA accumulates

While DNA can get damaged without any external stimulus to cause that, there are a lot of modifiable factors that we can do to reduce DNA damage. The list is easy: if it causes cancer, it causes aging.

Thus, check out: Stop Cancer 20 Years Ago

Cells become senescent

Our cells are replaced all the time; some sooner than others, but all of them at some point. The problem occurs when cells are outliving their usefulness. If a cell becomes completely immortal, that is cancer, but happily most don’t. Nevertheless, having senescent (aging) cells in the body means that those senescent cells are what get copied forwards by mitosis, and our DNA becomes like a photocopy of a tattered old photocopy of a tattered old photocopy. Which, needless to say, is not good for our health. So, the best thing to do is to kill them earlier:

Yes, really: Fisetin: The Anti-Aging Assassin

Mitochondria become dysfunctional

Without properly functional mitochondria, no living human cell can do its job properly.

Options: 7 Ways To Boost Mitochondrial Health To Fight Disease

Beneficial genes are switched off, harmful genes are on

It’s easy to think of our genes as being immutable, but epigenetics means that our environment (amongst other factors) can mean that our gene expression changes.

Imagine it this way: your genes are a set of instructions for your body. However, your body will act or not on those instructions, depending on other factors. Hormones often play a big part in this; for example sex hormones tell the body which set of genetic instructions to read (and thus what kind of body to build/rebuild), and cortisol or oxytocin can tell the body which set of contingency plans to activate or suppress (respectively). A milder example is gray hair; genes have the program for it, but many other factors inform the body when, if, and how to do it.

Of more concern when it comes to aging is what goes on with more critical systems, such as the brain, in which the aforementioned DNA damage can cause unhelpful instructions to get interpreted, resulting in epigenetic changes that in turn facilitate age-related degeneration.

As to what can be done, see : Klotho: Unzipping The Genes Of Aging?

Stem cells become exhausted

Stem cells can become different kinds of cells, and thus they’re very useful for maintaining a healthy body. However, they get depleted with age. We can slow down the rate of loss, though; for example, intermittent fasting can help:

Per Dr. Li’s 5 Ways To Beat Cancer (And Other Diseases)

And for more detail, see:

Doctor’s Tip: Regeneration (stem cells) — one of your body’s five defense systems

(complete with lists of foods to eat or avoid for stem cell health)

Cells fail to communicate properly

Cells need to talk to each other constantly, to continue doing their jobs. We are one big organism, after all, and not a haphazard colony of the countless cells that constitute such. However, cell signalling gets worse with age, which in turn precipitates others age-related problems. Fortunately, there are nutrients that can improve cellular communication.

For example: PS, We Love You ← this is about phosphatidylserine, also called “PS”

Telomeres become shorter

These protective caps on our DNA suffer the wear-and-tear so that our DNA doesn’t have to. However, as they get shorter, the DNA can start suffering damage. For this reason, telomere length is considered one of the most “Gold Standard” markers of cellular aging.

Here’s what can be done for that: The Stress Prescription (Against Aging!)

The body fails to sense nutritional intake properly

This is mostly about insulin signalling (though problems can occur in other systems too, but we only have so much room here), so it’s important to take care of that.

See: Turn Back The Clock On Insulin Resistance

Proteins accumulate errors

This is due to DNA damage, of course, but there are specific things that can reduce protein error accumulation; see for example:

A quick fix – preventing protein errors extends lifespan

See also: Rapamycin Can Slow Aging By 20% (But Watch Out)

The microbiome becomes unbalanced

We at 10almonds often mention that gut health affects pretty much every other kind of health, and it’s true for aging as well. So, take care of that microbiome!

Here’s a primer: Gut Health 101

Want to know more about delaying aging beyond the cellular level?

Check out: Age & Aging: What Can (And Can’t) We Do About It?

Take care!

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  • Blueberry & Banana Collagen Baked Oats

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Good news for vegans/vegetarians! While we include an optional tablespoon of collagen powder in this recipe, the whole recipe is already geared around collagen synthesis, so it’s very collagen-boosting even with just the plants, providing collagen’s building blocks of protein, zinc, and vitamins C and D (your miraculous body will use these to assemble the collagen inside you).

    You will need

    • 2 cups oats, whence the protein and zinc
    • 1 cup milk (your preference what kind; we recommend almond for flavor; whether you choose plant or animal though, it should be fortified with vitamin D)
    • 2 bananas, peeled and mashed
    • 4 oz blueberries, whence the vitamin C (frozen is fine) (chopped dried apricots are also a fine substitute if that’s more convenient)
    • 1 oz flaked almonds, whence the protein and zinc
    • 1 tbsp pumpkin seeds, whence the protein and zinc
    • 1 tbsp flax seeds, whence the protein and zinc
    • Optional: 1 tbsp maple syrup
    • Optional: 1 tbsp collagen powder, dissolved in 1 oz hot water

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 350℉ / 180℃.

    2) Mix the oats with 2 cups boiling water; allow to stand for 10–15 minutes, and then drain any excess water.

    3) Mix the mashed bananas with the remaining ingredients except the milk and blueberries, stirring thoroughly.

    4) Add the softened oats, and stir those in thoroughly too.

    5) Add the milk and blueberries, in that order, stirring gently if using fresh blueberries, lest they get crushed.

    6) Pour the mixture into an 8″ square cake tin that you have lined with baking paper, and smooth the top.

    7) Bake for about 40 minutes or until firm and golden brown. Allow to cool; it will firm up more while it does.

    8) Cut into squares or bars, and serve or store for later.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    We Are Such Stuff As Fish Are Made Of ← our main feature about collagen

    Take care!

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  • STI rates are increasing among midlife and older adults. We need to talk about it

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Globally, the rates of common sexually transmissible infections (STIs) are increasing among people aged over 50. In some cases, rates are rising faster than among younger people.

    Recent data from the United States Centers for Disease Control and Prevention shows that, among people aged 55 and older, rates of gonorrhoea and chlamydia, two of the most common STIs, more than doubled between 2012 and 2022.

    Australian STI surveillance data has reflected similar trends. Between 2013 and 2022, there was a steady increase in diagnoses of chlamydia, gonorrhoea and syphilis among people aged 40 and older. For example, there were 5,883 notifications of chlamydia in Australians 40 plus in 2013, compared with 10,263 in 2022.

    A 2020 study of Australian women also showed that, between 2000 and 2018, there was a sharper increase in STI diagnoses among women aged 55–74 than among younger women.

    While the overall rate of common STIs is highest among young adults, the significant increase in STI diagnoses among midlife and older adults suggests we need to pay more attention to sexual health across the life course.

    Fit Ztudio/Shutterstock

    Why are STI rates rising among older adults?

    STI rates are increasing globally for all age groups, and an increase among midlife and older people is in line with this trend.

    However, increases of STIs among older people are likely due to a combination of changing sex and relationship practices and hidden sexual health needs among this group.

    The “boomer” generation came of age in the 60s and 70s. They are the generation of free love and their attitude to sex, even as they age, is quite different to that of generations before them.

    Given the median age of divorce in Australia is now over 43, and the internet has ushered in new opportunities for post-separation dating, it’s not surprising that midlife and older adults are exploring new sexual practices or finding multiple sexual partners.

    A middle-aged couple cooking.
    People may start new relationships later in life. Tint Media/Shutterstock

    It’s also possible midlife and older people have not had exposure to sexual health education in school or do not relate to current safe sex messages, which tend to be directed toward young people. Condoms may therefore seem unnecessary for people who aren’t trying to avoid pregnancy. Older people may also lack confidence negotiating safe sex or accessing STI screening.

    Hidden sexual health needs

    In contemporary life, the sex lives of older adults are largely invisible. Ageing and older bodies are often associated with loss of power and desirability, reflected in the stereotype of older people as asexual and in derogatory jokes about older people having sex.

    With some exceptions, we see few positive representations of older sexual bodies in film or television.

    Older people’s sexuality is also largely invisible in public policy. In a review of Australian policy relating to sexual and reproductive health, researchers found midlife and older adults were rarely mentioned.

    Sexual health policy generally targets groups with the highest STI rates, which excludes most older people. As midlife and older adults are beyond childbearing years, they also do not feature in reproductive health policy. This means there is a general absence of any policy related to sex or sexual health among midlife or older adults.

    Added to this, sexual health policy tends to be focused on risk rather than sexual wellbeing. Sexual wellbeing, including freedom and capacity to pursue pleasurable sexual experiences, is strongly associated with overall health and quality of life for adults of all ages. Including sexual wellbeing as a policy priority would enable a focus on safe and respectful sex and relationships across the adult life course.

    Without this priority, we have limited knowledge about what supports sexual wellbeing as people age and limited funding for initiatives to engage with midlife or older adults on these issues.

    One man, working in a home office, talking happily to another man.
    Midlife and older adults may have limited knowledge about STIs. Southworks/Shutterstock

    How can we support sexual health and wellbeing for older adults?

    Most STIs are easily treatable. Serious complications can occur, however, when STIs are undiagnosed and untreated over a long period. Untreated STIs can also be passed on to others.

    Late diagnosis is not uncommon as some STIs can have no symptoms and many people don’t routinely screen for STIs. Older, heterosexual adults are, in general, less likely than other groups to seek regular STI screening.

    For midlife or older adults, STIs may also be diagnosed late because some doctors do not initiate testing due to concerns they will cause offence or because they assume STI risk among older people is negligible.

    Many doctors are reluctant to discuss sexual health with their older patients unless the patient explicitly raises the topic. However, older people can be embarrassed or feel awkward raising matters of sex.

    Resources for health-care providers and patients to facilitate conversations about sexual health and STI screening with older patients would be a good first step.

    To address rising rates of STIs among midlife and older adults, we also need to ensure sexual health promotion is targeted toward these age groups and improve accessibility of clinical services.

    More broadly, it’s important to consider ways to ensure sexual wellbeing is prioritised in policy and practice related to midlife and older adulthood.

    A comprehensive approach to older people’s sexual health, that explicitly places value on the significance of sex and intimacy in people’s lives, will enhance our ability to more effectively respond to sexual health and STI prevention across the life course.

    Jennifer Power, Associate Professor and Principal Research Fellow, Australian Research Centre in Sex, Health and Society, La Trobe University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Three-Bean Chili & Cashew Cream

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A hearty classic with a twist! Delicious and filling and full of protein, fiber, and powerful phytonutrients (including heavy-hitters ergothioneine and lycopene), this recipe is also quite flexible, so you can always add in extra seasonal vegetables if you like (to get you started: cherry tomatoes in summer and sweet potato in fall are fine options)!

    You will need

    • 1 cup low-sodium vegetable stock (ideally you made it yourself from vegetable offcuts you kept in the freezer for this purpose, but if not, you should be able to find low-sodium stock cubes)
    • 1 can kidney beans, drained and rinsed
    • 1 can black beans, drained and rinsed
    • 1 can chickpeas, drained and rinsed
    • 2 cans chopped tomatoes
    • 1 onion, finely chopped
    • 1 carrot, diced
    • 2 celery sticks, chopped
    • 4 oz mushrooms, chopped
    • ½ bulb garlic, crushed
    • 2 tbsp tomato purée
    • 1 red chili pepper, finely chopped (multiply per your heat preferences)
    • 1 tbsp ground paprika
    • 1 tbsp black pepper, coarse ground
    • 2 tsp fresh rosemary (or 1 tbsp dried)
    • 2 tsp fresh thyme (or 1 tbsp dried)
    • 1 tsp ground cumin
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Extra virgin olive oil

    For the cashew cream:

    • 6 oz cashews, soaked in kettle-hot water for at least 15 minutes
    • 1 tbsp nutritional yeast
    • 1 tsp lemon juice

    To serve:

    Method

    (we suggest you read everything at least once before doing anything)

    1) Heat some olive oil in a skillet and fry the onion for about 5 minutes, stirring as necessary.

    2) Add the garlic and chili and cook for a further 1 minute.

    3) Add the celery, carrot, and mushrooms and continue cooking for 1–2 minutes.

    4) Add everything else from the main section, taking care to stir well to distribute the seasonings evenly. Reduce the heat and allow to simmer for around 20 minutes, stirring occasionally.

    5) While you are waiting, drain the cashews, and add them to a high-speed blender with ½ cup (fresh) cold water, as well as the nutritional yeast and lemon juice. Blend on full power until smooth; this may take about 3 minutes, so we recommend doing it in 30-second bursts to avoid overheating the motor. You’ll also probably need to scrape it down the sides at least once. You can add a little more water if you want the cream to be thinner than it is appearing, but go slowly if you do.

    6) Serve with rice, adding a dollop of the cream and garnishing with parsley, with bread on the side if you like.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Longevity Noodles

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Noodles may put the “long” into “longevity”, but most of the longevity here comes from the ergothioneine in the mushrooms! The rest of the ingredients are great too though, including the noodles themselves—soba noodles are made from buckwheat, which is not a wheat, nor even a grass (it’s a flowering plant), and does not contain gluten*, but does count as one of your daily portions of grains!

    *unless mixed with wheat flour—which it shouldn’t be, but check labels, because companies sometimes cut it with wheat flour, which is cheaper, to increase their profit margin

    You will need

    • 1 cup (about 9 oz; usually 1 packet) soba noodles
    • 6 medium portobello mushrooms, sliced
    • 3 kale leaves, de-stemmed and chopped
    • 1 shallot, chopped, or ¼ cup chopped onion of any kind
    • 1 carrot, diced small
    • 1 cup peas
    • ½ bulb garlic, minced
    • 2 tbsp rice vinegar
    • 1 tsp grated fresh ginger
    • 1 tsp black pepper, coarse ground
    • 1 tsp red chili flakes
    • ½ tsp MSG or 1 tbsp low-sodium soy sauce
    • Avocado oil, for frying (alternatively: extra virgin olive oil or cold-pressed coconut oil are both perfectly good substitutions)

    Method

    (we suggest you read everything at least once before doing anything)

    1) Cook the soba noodles per the packet instructions, rinse, and set aside

    2) Heat a little oil in a skillet, add the shallot, and cook for about 2 minutes.

    3) Add the carrot and peas and cook for 3 more minutes.

    4) Add the mushrooms, kale, garlic, ginger, peppers, and vinegar, and cook for 1 more minute, stirring well.

    5) Add the noodles, as well as the MSG or low-sodium soy sauce, and cook for yet 1 more minute.

    6) Serve!

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Krill Oil vs Fish Oil – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing krill oil to fish oil, we picked the krill oil.

    Why?

    Both of these products are good sources of omega-3 fatty acids EPA and DHA, and for the specific brand depicted above, in both cases 2 softgels will give you the recommended daily amount (which is generally held to be 250–500mg combined omega-3s per day).

    This brand’s fish oil gives more (640mg combined omega-3s per 2 softgels, to the same brand’s krill oil’s 480mg per 2 softgels), but since the krill oil is already in the high end of RDA territory, the excess beyond the RDA is not helpful, and not a huge factor. More quantity is not always better, when the body can only process so much at a time.

    However, the krill oil gives some extra things that the fish oil doesn’t:

    • Astaxanthin, a “super-antioxidant”
    • and neuroprotectant, heart-healthy phospholipids

    Additional considerations

    We have declared “the winner” based on health considerations only. That’s a sticking point for us in all our writings; we’ll occasionally look at and mention other factors, but we know that health is what you’re here for, so that’s what we’ll always treat as most critical.

    However, in case these factors may interest you and/or influence you to one or the other:
    •⁠ ⁠The fish oil is about 30% cheaper financially
    •⁠ ⁠The krill oil is a lot more sustainable environmentally

    Back to the health science…

    Read more:
    •⁠ ⁠What Omega-3 Fatty Acids Really Do For Us
    •⁠ ⁠Astaxanthin: Super-Antioxidant & Neuroprotectant

    Want some? Here for your convenience are some example products on Amazon:

    Krill oil | Fish oil

    (brands available will vary per region, but now you know what to look out for on the labels!)

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • How Much Can You Transform Your Body In 6 Months?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Per personal trainer Elisi Wolf, it turns out that the answer is “quite a lot”.

    Here’s how:

    Get intentional

    Wolf says that for her, the biggest body transformation came from following a well-phased, intentional training program, rather than random workouts.

    Additional tips include:

    1. Prioritize progressive overload: many gym-goers sabotage their progress by failing to track and increase their intensity over time. So, don’t fall for that mistake.
    2. Use activation sets before targeted exercises: for example, performing single-leg Romanian deadlifts before sets like hip thrusts or Bulgarian split squats helps activate glutes and build neural pathways for better “muscle recruitment” during your workouts. On the topic of glutes…
    3. Focus on pelvic tilt: using a posterior pelvic tilt (like tilting a cup to drink) during glute exercises enhances contraction, especially for upper glute growth.
    4. Develop those neural pathways before adding weight: start with bodyweight exercises for 5–6 weeks (Yes! Really! That long!) to train the brain to recruit specific muscles before increasing load.
    5. Mindset matters: shift focus from lifting heavy to quality contractions and targeted muscle activation to control which muscles grow.
    6. Don’t fear upper body training: training upper body contributes to a toned, lean look and won’t make women bulky provided your hormone levels are healthy.
    7. Prioritize sustainable eating: enjoy food during vacations and events guilt-free, so long as you have (and follow through on) clear intention to return to your normal healthy routine afterward.
    8. Eat high protein: high-protein meals increase satiety and reduce cravings, helping maintain consistency and avoid binge-eating, as well as promoting muscle growth (and bear in mind, muscle mass increases one’s metabolic base rate and is the largest driver of one’s metabolism).
    9. Optimize digestion for aesthetics: aside from the general health considerations of one’s digestive system, bloating can distort physique—eating foods that support digestion can make a big visual difference too.
    10. “Clean eating” improves motivation: cutting processed foods and eating whole foods feels good and improves mental clarity, energy, and workout drive.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    Check out this trio of articles that’ll keep you on the right path:

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: