Ageless Aging – by Maddy Dychtwald

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Maddy Dychtwald, herself 73, has spent her career working in the field of aging. She’s not a gerontologist or even a doctor, but she’s nevertheless been up-to-the-ears in the industry for decades, mostly as an organizer, strategist, facilitator, and so forth. As such, she’s had her finger on the pulse of the healthy longevity movement for a long time.

This book was written to address a problem, and the problem is: lifespan is increasing (especially for women), but healthspan has not been keeping up the pace.

In other words: people (especially women) are living longer, but often with more health problems along the way than before.

And mostly, it’s for lack of information (or sometimes: too much competing incorrect information).

Fortunately, information is something that a woman in Dychtwald’s position has an abundance of, because she has researchers and academics in many fields on speed-dial and happy to answer her questions (we get a lot of input from such experts throughout the book—which is why this book is so science-based, despite the author not being a scientist).

The book answers a lot of important questions beyond the obvious “what diet/exercise/sleep/supplements/etc are best for healthy aging” (spoiler: it’s quite consistent with the things we recommend here, because guess what, science is science), questions like how best to prepare for this that or the other, how to get a head start on preventative healthcare for some things, how to avoid being a burden to our families (one can argue that families are supposed to look after each other, but still, it’s a legitimate worry for many, and understandably so), and even how to balance the sometimes conflicting worlds of health and finances.

Unlike many authors, she also talks about the different kinds of aging, and tackles each of them separately and together. We love to see it!

Bottom line: this book is a very good one-stop-shop for all things healthy aging. It’s aimed squarely at women, but most advice goes for men the same too, aside from the section on hormones and such.

Click here to check out Ageless Aging, and plan your future!

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  • Kate Middleton is having ‘preventive chemotherapy’ for cancer. What does this mean?

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    Catherine, Princess of Wales, is undergoing treatment for cancer. In a video thanking followers for their messages of support after her major abdominal surgery, the Princess of Wales explained, “tests after the operation found cancer had been present.”

    “My medical team therefore advised that I should undergo a course of preventative chemotherapy and I am now in the early stages of that treatment,” she said in the two-minute video.

    No further details have been released about the Princess of Wales’ treatment.

    But many have been asking what preventive chemotherapy is and how effective it can be. Here’s what we know about this type of treatment.

    It’s not the same as preventing cancer

    To prevent cancer developing, lifestyle changes such as diet, exercise and sun protection are recommended.

    Tamoxifen, a hormone therapy drug can be used to reduce the risk of cancer for some patients at high risk of breast cancer.

    Aspirin can also be used for those at high risk of bowel and other cancers.

    How can chemotherapy be used as preventive therapy?

    In terms of treating cancer, prevention refers to giving chemotherapy after the cancer has been removed, to prevent the cancer from returning.

    If a cancer is localised (limited to a certain part of the body) with no evidence on scans of it spreading to distant sites, local treatments such as surgery or radiotherapy can remove all of the cancer.

    If, however, cancer is first detected after it has spread to distant parts of the body at diagnosis, clinicians use treatments such as chemotherapy (anti-cancer drugs), hormones or immunotherapy, which circulate around the body .

    The other use for chemotherapy is to add it before or after surgery or radiotherapy, to prevent the primary cancer coming back. The surgery may have cured the cancer. However, in some cases, undetectable microscopic cells may have spread into the bloodstream to distant sites. This will result in the cancer returning, months or years later.

    With some cancers, treatment with chemotherapy, given before or after the local surgery or radiotherapy, can kill those cells and prevent the cancer coming back.

    If we can’t see these cells, how do we know that giving additional chemotherapy to prevent recurrence is effective? We’ve learnt this from clinical trials. Researchers have compared patients who had surgery only with those whose surgery was followed by additional (or often called adjuvant) chemotherapy. The additional therapy resulted in patients not relapsing and surviving longer.

    How effective is preventive therapy?

    The effectiveness of preventive therapy depends on the type of cancer and the type of chemotherapy.

    Let’s consider the common example of bowel cancer, which is at high risk of returning after surgery because of its size or spread to local lymph glands. The first chemotherapy tested improved survival by 15%. With more intense chemotherapy, the chance of surviving six years is approaching 80%.

    Preventive chemotherapy is usually given for three to six months.

    How does chemotherapy work?

    Many of the chemotherapy drugs stop cancer cells dividing by disrupting the DNA (genetic material) in the centre of the cells. To improve efficacy, drugs which work at different sites in the cell are given in combinations.

    Chemotherapy is not selective for cancer cells. It kills any dividing cells.

    But cancers consist of a higher proportion of dividing cells than the normal body cells. A greater proportion of the cancer is killed with each course of chemotherapy.

    Normal cells can recover between courses, which are usually given three to four weeks apart.

    What are the side effects?

    The side effects of chemotherapy are usually reversible and are seen in parts of the body where there is normally a high turnover of cells.

    The production of blood cells, for example, is temporarily disrupted. When your white blood cell count is low, there is an increased risk of infection.

    Cell death in the lining of the gut leads to mouth ulcers, nausea and vomiting and bowel disturbance.

    Certain drugs sometimes given during chemotherapy can attack other organs, such as causing numbness in the hands and feet.

    There are also generalised symptoms such as fatigue.

    Given that preventive chemotherapy given after surgery starts when there is no evidence of any cancer remaining after local surgery, patients can usually resume normal activities within weeks of completing the courses of chemotherapy.The Conversation

    Ian Olver, Adjunct Professsor, School of Psychology, Faculty of Health and Medical Sciences, University of Adelaide

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

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  • Your Daily Dose Of B12 From Just 15g Of Pea Shoots!

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    …and other items from this week’s health news:

    Efficient and inexpensive B12-bearing pea shoots

    Because plants don’t create vitamin B12, and meat and dairy carry assorted health risks, what’s a person to do, who wants to be healthy?

    Well, there is yeast, which has the best of both worlds, but maybe you don’t want nutritional yeast with every meal. There’s supplementation too, but wouldn’t it be nicer to get it from our diet?

    Researchers (Dr. Bethany Eldridge et al.) have found an answer, having developed pea shoots that naturally contain high levels of vitamin B12 using indoor aeroponic farming.

    How it works: much like how cows are supplemented with B12 that is then passed on to humans to eat them, they simply supplemented the pea plants, via their exposed roots in an aeroponics setting. Drawing nutrients up from the roots, the leaves accumulated enough B12 that a 15-gram serving of pea shoots provides more than the recommended daily allowance of vitamin B12.

    The researchers estimate adding B12 through this method could increase the price of a bag of pea shoots by less than 1 penny, making it extremely inexpensive at scale:

    Read in full: New aeroponic technology delivers essential Vitamin B12 through salad crops ← small error in the article; it says cyanocobalamin is the most bioavailable form of B12; it isn’t, that would be methylcobalamin or adenosylcobalamin. However, they did test the cyanocobalamine stored in the pea shoots and found that it was bioavailable, including after harvesting and storage. To be clear, the “most bioavailable” claim error was only in the pop-science article, not in the paper to which it links.

    Related: Which B Vitamins? It Makes A Difference

    Worse than “just” measles

    Measles is bad enough already, to the point that it has a body count in the US in the past year, mostly unvaccinated children.

    However, even if one recovers from an initial measles infection, there’s another problem that can strike later.

    Subacute sclerosing panencephalitis (SSPE) is a rare but usually fatal neurological disease caused by the measles virus persisting in the brain for years after the original infection. Early signs often include stumbling, personality changes, jerking movements, seizures, hallucinations, and gradual loss of speech and mobility as brain damage progresses. The disease usually worsens steadily, leading to severe disability such as paralysis or inability to swallow, and it is almost always fatal.

    Again, children suffer most. Or rather, the adolescents that these children briefly survived to become. That’s because children who catch measles very young—especially before age 5 or during infancy—have the highest risk of later developing SSPE.

    Due to declining vaccinations in the US and parts of Europe, clinicians have begun seeing cases again after decades when they were extremely rare, including a California child who died after contracting measles as an infant. Doctors expect many more SSPE cases to appear in years to come as the “delayed echo” of the recent waves of infections.

    Some quick notes on treatment and prevention:

    • Treatment: doctors currently have no cure for SSPE, and available therapies only slow the disease slightly rather than reversing brain damage.
    • Prevention: the two-dose measles vaccine dramatically reduces infection risk—from about 90% to roughly 3% after exposure—making vaccination the most effective way to prevent SSPE entirely.

    Read in full: Doctors warn of a deadly complication from measles outbreaks

    Related: Vaccine Mythbusting

    Save money, save your heart

    What’s better, simple red meat, or plant-based meats?

    Research (linked below) has answered this question and found that replacing red meat with processed plant-based meat substitutes significantly (and rapidly!) lowers levels of the cardiovascular-risk metabolite trimethylamine N-oxide (TMAO).

    The benefits at a glance:

    • TMAO levels: the plant-based meat diet significantly lowered circulating TMAO levels compared with the red-meat diet by about 0.61 log units, showing that the metabolite can change within only a few days of dietary substitution.
    • Cholesterol changes: during the plant-based phase, total cholesterol dropped by about 7 mg/dL and LDL cholesterol by about 6 mg/dL, although the trial was powered primarily to detect TMAO changes rather than lipid outcomes.

    Were there any drawbacks? Yes, two:

    1. Participants gained an average of 0.6 kg during the plant-based phase, which researchers suggested may reflect fluid retention from the higher sodium content of processed plant-based patties. In practical terms, this means that…
      • one can still have too much of a good thing, and while the swap is a mostly healthier one, it’s still important to watch the sodium levels, and
      • if you are going to consume more sodium for some reason (most of us will have a saltier meal once in a while), it’s good to balance that with water and non-sodium electrolytes, especially potassium, which counterbalances sodium in the body’s homeostatic system.
    2. A few participants reported mild gastrointestinal symptoms, including abdominal discomfort and diarrhea, during the plant-based diet phase. Basically, since this was an interventional trial, this was a case of “people who aren’t used to eating plant-based don’t yet have a gut that’s accustomed to plant-based fiber levels“, and would not be relevant after a short period, when the gut adapts.

    Read in full: Swapping red meat for plant-based meat rapidly lowers a key heart risk metabolite, trial finds

    Related: Are plant-based burgers really bad for your heart? Here’s what’s behind the scary headlines

    Take care!

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  • What is myasthenia gravis, the rare disease tennis great Monica Seles lives with?

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    Former tennis star Monica Seles recently revealed she is living with the rare disease myasthenia gravis, which affects 12 in 100,000 people globally.

    Seles explained her first symptoms appeared suddenly around three years ago. She began experiencing double vision and weakness in her arms and legs. This made everyday activities, such as drying her hair, a challenge.

    Clive Brunskill/Getty Images

    So what is this condition?

    Myasthenia gravis is a chronic autoimmune disorder, where your own immune system disrupts the communication between nerves and skeletal muscle.

    In healthy people, nerve cells send a chemical messenger called acetylcholine. This tells muscles to contract by binding to its receptor.

    In myasthenia gravis, antibodies block or destroy these receptors, so the signal is weakened or lost.

    The result is muscle weakness that worsens with activity and improves with rest. This is called “fatigueability”.

    What are the symptoms?

    Muscle weakness can affect everyday functions such as walking, speaking, breathing and swallowing.

    Symptoms, which can appear suddenly, may also affect the eyes, causing drooping eyelids and double vision.

    In some cases, weakness of the muscles makes it difficult to breathe or can result in choking on food or water. This is called a “myasthenic crisis” and requires hospitalisation and sometimes life support.

    In our research interviews, a young woman in her 30s living with myasthenia gravis described what it feels like to experience a crisis:

    My speech slows, and I sound like I’m drunk, even though I’m fighting to breathe. Sometimes I can’t talk at all. Having my mum there to advocate for me has been life-saving, because I can’t explain what’s happening. Staying calm helps me cope.

    Another man in his 70s explained just how suddenly the disease can appear:

    It came on at my 70th birthday party. I developed ocular MG [a form of myasthenia gravis affecting the eyes] in the middle of my speech, and my grown children thought I was having a stroke. They rushed me to hospital – and that’s how it all began.

    What causes it and who does it affect?

    It’s unclear what causes the disease but it’s not thought to be hereditary.

    There is some evidence it is more likely to occur with other autoimmune conditions such as autoimmune thyroid disease, lupus and rheumatoid arthritis but the evidence remains incomplete.

    Myasthenia gravis can appear at any age. Early onset is more common in women (often before 40), while men are more likely to develop myasthenia gravis later in life.

    How is it diagnosed?

    Despite its serious impact, myasthenia gravis remains under-recognised and is difficult to diagnose. The diagnosis is “clinical”, which requires a doctor with experience in myasthenia gravis to make a judgement, based on the information available.

    A handful of tests are available to support the diagnosis: blood tests for antibodies, nerve conduction studies and needle electromyography, which record the electrical activity of nerves and muscles. But these are far from perfect in establishing the diagnosis.

    How is it treated?

    There is currently no cure for myasthenia gravis, but a range of treatments can help manage symptoms. These include:

    • oral medicines called anticholinesterase inhibitors, which temporarily improve communication between nerves and muscles
    • immunosuppressant medications, which are generally taken by mouth. These dampen the immune system and reduce its attack
    • plasma exchange and intravenous immunoglobulin (IVIg), which is a blood product. These are resource-intensive therapies that remove or block the harmful antibodies. These treatments require hospital admission for at least half a day to administer via an intravenous drip
    • in some patients, surgery is performed to remove the thymus gland, which is located in the chest between the lungs. This plays a key role in the abnormal immune response in people with myasthenia gravis.

    While most treatments are subsidised through the health system, access remains a challenge for some people. Plasma exchange and IVIg are not available in all hospitals, for example, meaning patients in regional areas may face long travel distances or delays in receiving urgent care.

    What is the long-term outlook?

    While myasthenic crises are life-threatening, the evidence so far suggests the disease won’t have a significant impact on life expectancy for most people. Treatments aim to reduce disease activity rather than offering a complete cure.

    People with myasthenia gravis can have very different journeys with their disease. Some may need frequent hospital admissions, and around 10% have a form of disease which is difficult to treat.

    Others may experience minimal symptoms requiring little to no treatment.

    Many find their symptoms are unpredictable. As a woman in her 60s, who has had myasthenia gravis for ten years, told us:

    I think you just get used to managing – to finding your own rhythm in all the uncertainty.

    Gozde Aydin, Research Fellow, Centre for Health Economics, Monash University and Yong Lin Wang, Neurologist and Phd Candidate, Monash University

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

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  • The Plant Power Doctor

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    A Prescription For GLOVES

    Dr. Genma Newman is a Doctor with expertise in Plant Power.

    This is Dr. Gemma Newman. She’s a GP (General Practitioner, British equivalent to what is called a family doctor in America), and she realized that she was treating a lot of patients while nobody was actually getting better.

    So, she set out to help people actually get better… But how?

    The biggest thing

    The single biggest thing she recommends is a whole foods plant-based diet, as that’s a starting point for a lot of other things.

    Click here for an assortment of short videos by her and other health professionals on this topic!

    Specifically, she advocates to “love foods that love you back”, and make critical choices when deciding between ingredients.

    Click here to see her recipes and tips (this writer is going to try out some of these!)

    What’s this about GLOVES?

    We recently reviewed her book “Get Well, Stay Well: The Six Healing Health Habits You Need To Know”, and now we’re going to talk about those six things in more words than we had room for previously.

    They are six things that she says we should all try to get every day. It’s a lot simpler than a lot of checklists, and very worthwhile:

    Gratitude

    May seem like a wishy-washy one to start with, but there’s a lot of evidence for this making a big difference to health, largely on account of how it lowers stress and anxiety. See also:

    How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

    Love

    This is about social connections, mostly. We are evolved to be a social species, and while some of us want/need more or less social interaction than others, generally speaking we thrive best in a community, with all the social support that comes with that. See also:

    How To Beat Loneliness & Isolation

    Outside

    This is about fresh air and it’s about moving and it’s about seeing some green plants (and if available, blue sky), marvelling at the wonder of nature and benefiting in many ways. See also:

    Walking… Better.

    Vegetables

    We spoke earlier about the whole foods plant-based diet for which she advocates, so this is that. While reducing/skipping meat etc is absolutely a thing, the focus here is on diversity of vegetables; it is best to make a game of seeing how many different ones you can include in a week (not just the same three!). See also:

    Three Critical Kitchen Prescriptions

    Exercise

    At least 150 minutes moderate exercise per week, and some kind of resistance work. It can be calisthenics or something; it doesn’t have to be lifting weights if that’s not your thing! See also:

    Resistance Is Useful! (Especially As We Get Older)

    Sleep

    Quality and quantity. Yes, 7–9 hours, yes, regardless of age. Unless you’re a child or a bodybuilder, in which case make it nearer 12. But for most of us, 7–9. See also:

    Why You Probably Need More Sleep

    Want to know more?

    As well as the book we mentioned earlier, you might also like:

    The Plant Power Doctor – by Dr. Gemma Newman

    While the other book we mentioned is available for pre-order for Americans (it’s already released for the rest of the world), this one is available to all right now, so that’s a bonus too.

    If books aren’t your thing (or even if they are), you might like her award-winning podcast:

    The Wellness Edit

    Take care!

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  • The Small Daily Habits That Add 9+ Years To Life

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    Things that aren’t on the list:

    • Springing out of bed for a 5am run every morning
    • Getting a divorce
    • Drinking 10% of your bodyweight in kale smoothies
    • Regular blood transfusions from a team of healthy teenagers
    • Cold water plunges

    Instead, the actual habits we’re going to talk about today are quite minor things, but they add up to big differences.

    First, we were a little silly with the above list, but actually before we move on, let’s examine it:

    The easier list

    We’ll not keep it a mystery:

    • Move more
    • Sit less
    • Sleep better
    • Eat better

    Now, probably none of those things are a shocking surprise, but what recent science has found is that the amount that most people need to improve by (in order to enjoy benefits) is much smaller than previously believed.

    Specifically, two large cohort analyses have shown that very small, realistic daily improvements in movement, sitting time, sleep, and diet are associated with serious reductions in mortality risk and notable gains in lifespan and healthspan.

    One of them (Dr. Maria Hagströmer et al.) found adding literally just 5 minutes per day of moderate-to-vigorous physical activity and reducing sedentary time by 30 minutes per day could reduce mortality by up to 10%.

    You can find that paper here: Deaths potentially averted by small changes in physical activity and sedentary time: an individual participant data meta-analysis of prospective cohort studies

    Another (Dr. Dorothea Dumuid et al.) found that sleeping 7.2–8.0 hours per day, doing more than 42 minutes per day of moderate-to-vigorous exercise, and achieving a diet quality score* of 57.5–72.5 were associated with an average 9.35 additional years of healthy lifespan, compared to not doing those things.

    *The diet quality score (DQS) involves assessing dietary components that make things better or worse, such as intake of vegetables, fruits, grains, fish, other meats, dairy, oils, and sugar-sweetened beverages (ranging 0–100; higher indicates better quality)

    If those changes seem too much, then note also that as little as 5 extra minutes of sleep per day, 1.9 additional minutes of moderate-to-vigorous physical activity per day, and improving by just 5 points in the DQS were associated with 1 extra year of healthy lifespan.

    There’s a dose-response relationship here, as larger but still modest combined changes—24 more minutes of sleep per day, 3.7 more minutes of moderate-to-vigorous physical activity per day, and a 23-point DQS improvement—were associated with about 4 additional years lived in good health.

    You can find that paper here: Minimum combined sleep, physical activity, and nutrition variations associated with lifeSPAN and healthSPAN improvements: a population cohort study

    Ok, but how to implement that?

    Short answer: little by little!

    Long answer: we’ll give our own long answer another day, as we’re out of room for today, but…

    You might like these excellent books that we’ve reviewed by Dr. Rangan Chatterjee, who specializes in getting people to do just this:

    Take care!

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  • Bitter Melon vs Winter Melon – Which is Healthier?

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    Our Verdict

    When comparing bitter melon to winter melon, we picked the bitter.

    Why?

    Did you remember the “bitter is better” dictum that goes for most plant-based foods? It certainly stands in this case!

    A note on nomenclature before we begin: these two fruits are also known as the bitter gourd and the wax gourd, respectively (amongst many other names for each), but we went with what seems to be their most common names.

    In terms of macros, the bitter melon has more than 13x the protein (and actually adding up to a meaningful amount, at 5.3g/100g), as well as more fiber for the same carbs, making it the better choice all around.

    When it comes to vitamins, the bitter melon has a lot more of vitamins A, B1, B2, B3, B6, B7, B9, and C, while the winter melon boasts only more vitamin B5. As in, the vitamin that’s in all foods (even its scientific name means “from everywhere”) and in which it’s pretty much impossible to be deficient unless literally starving. All in all, an easy and clear win for bitter melon.

    In the category of minerals, we see a similar story: the bitter melon has very much more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while the winter melon has a modest double-dose of zinc—hardly comparable to, say, bitter melon having over 100x the potassium content, and indeed, in all minerals except zinc, bitter melon had 4x–100x more. Another clear and overwhelming win for the bitter melon.

    Looking up polyphenols, we see that the bitter melon also wins in that regard, shocking nobody, with an impressive polyphenolic profile, especially rich in luteolins and catechins of various kinds.

    In short, enjoy either or both, but there’s a clear winner here, and it’s the bitter melon.

    Want to learn more?

    You might like to read:

    Enjoy Bitter Foods For Your Heart & Brain

    Enjoy!

    Don’t Forget…

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    Learn to Age Gracefully

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