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

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How old do you want to be?

We asked you how old you are, and got an interesting spread of answers. This wasn’t too surprising; of course we have a general idea of who our readership is and we write accordingly.

What’s interesting is the gap for “40s”.

And, this wasn’t the case of a broken poll button, it’s something that crops up a lot in health-related sociological research. People who are most interested in taking extra care of their body are often:

  • Younger people full of optimism about maintaining this perfectly healthy body forever
  • Older people realizing “if I don’t want to suffer avoidable parts of age-related decline, now is the time to address these things”

In between, we often have a gap whereby people no longer have the optimism of youth, but do not yet feel the pressure of older age.

Which is not to say there aren’t 40-somethings who do care! Indeed, we know for a fact we have some subscribers in their 40s (and some in their 90s, too), just, they evidently didn’t vote in this poll.

Anyway, let’s bust some myths…

Aging is inevitable: True or False?

False, probably. That seems like a bold (and fortune-telling) claim, so let’s flip it to deconstruct it more logically:

Aging is, and always will be, unstoppable: True or False?

That has to be “False, probably”. To say “true” now sounds like an even bolder claim. Just like “the moon will always be out of reach”.

  • When CPR was first developed, first-aiders were arrested for “interfering with a corpse”.
  • Many diseases used to be death sentences that are now “take one of these in the morning”
    • If you think this is an appeal to distant history, HIV+ status was a death sentence in the 90s. Now it’s “take one of these in the morning”.

But, this is an appeal to the past, and that’s not always a guarantee of the future. Where does the science stand currently? How is the research and development doing on slowing, halting, reversing aging?

We can slow aging: True or False?

True! There’s a difference between chronological age (i.e., how much time has passed while we’ve been alive) and biological age (i.e., what our diverse markers of aging look like).

Biological age often gets talked about as a simplified number, but it’s more complex than that, as we can age in different ways at different rates, for example:

  • Visual markers of aging (e.g. wrinkles, graying hair)
  • Performative markers of aging (e.g. mobility tests)
  • Internal functional markers of aging (e.g. tests for cognitive decline, eyesight, hearing, etc)
  • Cellular markers or aging (e.g. telomere length)
  • …and more, but we only have so much room here

There are things we can do to slow most of those, including:

In the case of cognitive decline particularly, check out our previous article:

How To Reduce Your Alzheimer’s Risk

It’s too early to worry about… / It’s too late to do anything about… True or False?

False and False!

Many things that affect our health later in life are based on early-life choices and events. So it’s important for young people to take advantage of that. The earlier one adopts a healthy lifestyle, the better, because, and hold onto your hats for the shocker here: aging is cumulative.

However, that doesn’t mean that taking up healthy practices (or dropping unhealthy ones) is pointless later in life, even in one’s 70s and beyond!

Read about this and more from the National Institute of Aging:

What Do We Know About Healthy Aging?

We can halt aging: True or False?

False, for now at least. Our bodies are not statues; they are living organisms, constantly rebuilding themselves, constantly changing, every second of every day, for better or for worse. Every healthy or unhealthy choice you make, every beneficial or adverse experience you encounter, affects your body on a cellular level.

Your body never, ever, stops changing for as long as you live.

But…

We can reverse aging: True or False?

True! Contingently and with limitations, for now at least.

Remember what we said about your body constantly rebuilding itself? That goes for making itself better as well as making itself worse.

But those aren’t really being younger, we’ll still die when our time is up: True or False?

False and True, respectively.

Those kinds of things are really being younger, biologically. What else do you think being biologically younger is?

We may indeed die when our time is up, but (unless we suffer fatal accident or incident first) “when our time is up” is something that is decided mostly by the above factors.

Genetics—the closest thing we have to biological “fate”—accounts for only about 25% of our longevity-related health*.

Genes predispose, but they don’t predetermine.

*Read more: Human longevity: Genetics or Lifestyle? It takes two to tango

(from the Journal of Immunity and Ageing)

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  • Is fluoride really linked to lower IQ, as a recent study suggested? Here’s why you shouldn’t worry

    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.

    Fluoride is a common natural element found in water, soil, rocks and food. For the past several decades, fluoride has also been a cornerstone of dentistry and public health, owing to its ability to protect against tooth decay.

    Water fluoridation is a population-based program where a precise, small amount of fluoride is added to public drinking water systems. Water fluoridation began in Australia in the 1950s. Today more than 90% of Australia’s population has access to fluoridated tap water.

    But a recently published review found higher fluoride exposure is linked to lower intelligence quotient (IQ) in children. So how can we interpret the results?

    Much of the data analysed in this review is poor quality. Overall, the findings don’t give us reason to be concerned about the fluoride levels in our water supplies.

    TinnaPong/Shutterstock

    Not a new controversy

    Tooth decay (also known as caries or cavities) can have negative effects on dental health, overall health and quality of life. Fluoride strengthens our teeth, making them more resistant to decay. There is scientific consensus water fluoridation is a safe, effective and equitable way to improve oral health.

    Nonetheless, water fluoridation has historically been somewhat controversial.

    A potential link between fluoride and IQ (and cognitive function more broadly) has been a contentious topic for more than a decade. This started with reports from studies in China and India.

    But it’s important to note these studies were limited by poor methodology, and water in these countries had high levels of natural fluoride when the studies were conducted – many times higher than the levels recommended for water fluoridation programs. Also, the studies did not control for other contaminants in the water supply.

    Recent reviews focusing on the level of fluoride used in water fluoridation have concluded fluoride is not linked to lower IQ.

    Despite this, some have continued to raise concerns. The United States National Toxicology Program conducted a review of the potential link. However, this review did not pass the quality assessment by the US National Academies of Sciences, Engineering and Medicine due to significant limitations in the conduct of the review.

    The authors followed through with their study and published it as an independent publication in the journal JAMA Paediatrics last week. This is the study which has been generating media attention in recent days.

    What the study did

    This study was a systematic review and meta-analysis, where the researchers evaluated 74 studies from different parts of the world.

    A total of 52 studies were rated as having a high risk of bias, and 64 were cross-sectional studies, which often can’t provide evidence of causal relationship.

    Most of the studies were conducted in developing countries, such as China (45), India (12), Iran (4), Mexico (4) and Pakistan (2). Only a few studies were conducted in developed countries with established public water systems, where regular monitoring and treatment of drinking water ensures it’s free from contaminants.

    The vast majority of studies were conducted in populations with high to very high levels of natural fluoride and without water fluoridation programs, where fluoride levels are controlled within recommended levels.

    The study concluded there was an inverse association between fluoride levels and IQ in children. This means those children who had a higher intake of fluoride had lower IQ scores than their counterparts.

    A small boy at the dentist.
    Water fluoridation programs reduce the occurrence of cavities. Drazen Zigic/Shutterstock

    Limitations to consider

    While this review combined many studies, there are several limitations that cast serious doubt over its conclusion. Scientists immediately raised concerns about the quality of the review, including in a linked editorial published in JAMA.

    The low quality of the majority of included studies is a major concern, rendering the quality of the review equally low. Importantly, most studies were not relevant to the recommended levels of fluoride in water fluoridation programs.

    Several included studies from countries with controlled public water systems (Canada, New Zealand, Taiwan) showed no negative effects. Other recent studies from comparable populations (such as Spain and Denmark) also have not shown any negative effect of fluoride on IQ, but they were not included in the meta-analysis.

    For context, the review found there was no significant association with IQ when fluoride was measured at less than 1.5mg per litre in water. In Australia, the recommended levels of fluoride in public water supplies range from 0.6 to 1.1 mg/L.

    Also, the primary outcome, IQ score, is difficult to collect. Most included studies varied widely on the methods used to collect IQ data and did not specify their focus on ensuring reliable and consistent IQ data. Though this is a challenge in most research on this topic, the significant variations between studies in this review raise further doubts about the combined results.

    No cause for alarm

    Although no Australian studies were included in the review, Australia has its own studies investigating a potential link between fluoride exposure in early childhood and child development.

    I’ve been involved in population-based longitudinal studies investigating a link between fluoride and child behavioural development and executive functioning and between fluoride and IQ. The IQ data in the second study were collected by qualified, trained psychologists – and calibrated against a senior psychologist – to ensure quality and consistency. Both studies have provided strong evidence fluoride exposure in Australia does not negatively impact child development.

    This new review is not a reason to be concerned about fluoride levels in Australia and other developed countries with water fluoridation programs. Fluoride remains important in maintaining the public’s dental health, particularly that of more vulnerable groups.

    That said, high and uncontrolled levels of fluoride in water supplies in less developed countries warrant attention. There are programs underway in a range of countries to reduce natural fluoride to the recommended level.

    Loc Do, Professor of Dental Public Health, The University of Queensland

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

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  • Visceral Belly Fat & How To Lose 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.

    Visceral Belly Fat & How To Lose It

    We’ve talked before about how waist circumference is a much more useful indicator of metabolic health than BMI.

    So, let’s say you’ve a bit more around the middle than you’d like, but it stubbornly stays there. What’s going on underneath what you can see, why is it going on, and how can you get it to change?

    What is visceral fat?

    First, let’s talk about subcutaneous fat. That’s the fat directly under your skin. Women usually have more than men, and that’s perfectly healthy (up to a point); it’s supposed to be that way. We (women) will tend to accumulate this mostly in places such as our breasts, hips, and butt, and work outwards from there. Men will tend to put it on more to the belly and face.

    Side-note: if you’re undergoing (untreated) menopause, the changes in your hormone levels will tend to result in more subcutaneous fat to the belly and face too. That’s normal, and/but normal is not always good, and treatment options are great (with hormone replacement therapy, HRT, topping the list).

    Visceral fat (also called visceral adipose tissue), on the other hand, is the fat of the viscera—the internal organs of the abdomen.

    So, this is fat that goes under your abdominal muscles—you can’t squeeze this (directly).

    So what can we do?

    Famously “you can’t do spot reduction” (lose fat from a particular part of your body by focusing exercises on that area), but that’s about subcutaneous fat. There are things you can do that will reduce your visceral fat in particular.

    Some of these advices you may think “that’s just good advice for losing fat in general” and it is, yes. But these are things that have the biggest impact on visceral fat.

    Cut alcohol use

    This is the biggie. By numerous mechanisms, some of which we’ve talked about before, alcohol causes weight gain in general yes, but especially for visceral fat.

    Get better sleep

    You might think that hitting the gym is most important, but this one ranks higher. Yes, you can trim visceral fat without leaving your bed (and even without getting athletic in bed, for that matter). Not convinced?

    So, the verdict is clear: you snooze, you lose (visceral fat)!

    Tweak your diet

    You don’t have to do a complete overhaul (unless you want to), but a few changes can make a big difference, especially:

    If you’d like to learn more and enjoy videos, here’s an informative one to get you going!

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

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  • Older, Faster, Stronger – by Margaret Webb

    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.

    The author, now in her 60s, made it her mission in her 50s to become the best runner she could. Before that, she’d been a keen runner previously, but let things slip rather in her 40s. But the book’s not about her 40s, it’s about her 50s and onwards, and other female runners in their 50s, 60s, 70s, 80s, and even 90s.

    There’s a lot of this book that’s about people’s individual stories, and those should certainly be enough to prompt almost any reader that “if they can do it, I can”.

    A lot, meanwhile, is about health and exercise science, training methods, and what has worked for various later-life athletes, including the author. So, it’s also partway instruction manual, with plenty of reference to science and medical considerations too.

    Bottom line: sometimes, life throws us challenges. Sometimes, the best response is “Yeah? Bet” and surprise everyone.

    Click here to check out Older, Faster, Stronger, and become all those cool things!

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Related Posts

  • Do we need animal products to be healthy?
  • Hate Sit-Ups? Try This 10-Minute Standing Abs Routine!

    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.

    Abdominal muscles are important to many people for aesthetics; they also fulfil the important role of keeping your innards in, as well as being a critical part of core stability (and you cannot have a truly healthy back without healthy abs on the other side). However, not everyone loves sit-ups and their many variations, so here’s an all-standing workout instead:

    On your feet!

    The exercise are as follows:

    1. High knees: engage core to work abs; do slow for low impact. Great for speeding up the metabolism. Jog during rest to keep moving.
    2. Extend & twist: raise arms high, drive them down while raising one leg into a twist. No rest, switch sides immediately.
    3. Extend & vertical crunch: extend leg back, drive knee forward into a crunch. Swap sides with no breaks.
    4. Oblique jacks: jump or slow version; targeting the obliques.
    5. Front toe-touch: engage core for effectiveness.
    6. Crossover toe-touch: no break; move into this directly from the front toe-touch.
    7. Wood chop: lift arms up, twist, chop down. Great for obliques. No rest between sides.
    8. Heisman: step side to side, bringing your other knee up towards the opposite side. Focus on core engagement rather than speed.
    9. Side leg raise & side bent: raise leg to side with slight bend; works obliques. No rest between sides.

    That’s it!

    For a visual demonstration, enjoy:

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

    Want to learn more?

    You might also like to read:

    Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?

    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:

  • The Coffee-Cortisol Connection, And Two Ways To Tweak It For Health

    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.

    Health opinions on coffee vary from “it’s an invigorating, healthful drink” to “it will leave you a shaking frazzled wreck”. So, what’s the truth and can we enjoy it healthily? Dr. Alan Mandell weighs in:

    Enjoy it, but watch out!

    Dr. Mandell is speaking only for caffeinated coffee in this video, and to this end, he’s conflating the health effects of coffee and caffeine. A statistically reasonable imprecision, since most people drink coffee with its natural caffeine in, but we’ll make some adjustment to his comments below, to disambiguate which statements are true for coffee generally, and which are true for caffeine:

    • Drinking coffee caffeine first thing in the morning may not be ideal due to dehydration from overnight water loss.
    • Coffee caffeine is a diuretic, which means an increase in urination, thus further dehydrating the body.
    • Coffee contains great antioxidants, which are of course beneficial for the health in general.
    • Cortisol, the body’s stress hormone, is generally at its peak in the morning. This is, in and of itself, good and correct—it’s how we wake up.
    • Coffee caffeine consumption raises cortisol levels even more, leading to increased alertness and physical readiness, but it is possible to have too much of a good thing, and in this case, problems can arise because…
    • Elevated cortisol from early coffee caffeine drinking can build tolerance, leading to the need for more coffee caffeine over time.
    • It’s better, therefore, to defer drinking coffee caffeine until later in the morning when cortisol levels naturally drop.
    • All of this means that drinking coffee caffeine first thing can disrupt the neuroendocrine system, leading to fatigue, depression, and general woe.
    • Hydrate first thing in the morning before consuming coffee caffeine to keep the body balanced and healthy.

    What you can see from this is that coffee and caffeine are not, in fact, interchangeable words, but the basic message is clear and correct: while a little spike of cortisol in the morning is good, natural, and even necessary, a big spike is none of those things, and caffeine can cause a big spike, and since for most people caffeine is easy to build tolerance to, there will indeed consistently be a need for more, worsening the problem.

    In terms of hydration, it’s good to have water (or better yet, herbal tea) on one’s nightstand to drink when one wakes up.

    If coffee is an important morning ritual for you, consider finding a good decaffeinated version for at least your first cup (this writer is partial to Lavazza’s “Dek Intenso”—which is not the same as their main decaf line, by the way, so do hold out for the “Dek Intenso” if you want to try my recommendation).

    Decaffeinated coffee is hydrating and will not cause a cortisol spike (unless for some reason you find coffee as a concept very stressful in which case, yes, the stressor will cause a stress response).

    Anyway, for more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • Butter vs Ghee – 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 butter to ghee, we picked the butter.

    Why?

    Assuming a comparable source for each—e.g. butter from grass-fed cows, or ghee made from butter from grass-fed cows—both have a mostly comparable nutritional profile.

    Note: the above is not a safe assumption to make in the US, unless you’re paying attention. Grass-fed cows are not the norm in the US, so it’s something that has to be checked for. On the other hand, ghee is usually imported, and grass-fed cows are the norm in most of the rest of the world, including the countries that export ghee the most. So if “buying blind”, ghee will be the safer bet. However, checking labels can overcome this.

    Many of the Internet-popular health claims for ghee are exaggerated. For example, yes it contains butyrate… But at 1% or less. You’d be better off getting your butyrate from fibrous fruit and vegetables. Yes it contains medium-chain triglycerides (that’s also good), but in trace amounts. It even has conjugated linoleic acid, but you guessed it, the dose is insignificant.

    Meanwhile, both butter and ghee contain heart-unhealthy animal-based saturated fats (which are usually worse for the health than some, but not all, of their plant-based equivalents). However…

    • A tablespoon of butter contains about 7 grams of saturated fat
    • A tablespoon of ghee contains about 9 grams of saturated fat

    So, in this case, “ghee is basically butter, but purer” becomes a bad thing (and the deciding factor between the two).

    There is one reason to choose butter over ghee, but it’s not health-related—it simply has a higher smoke point, as is often the case for fats that have been more processed compared to fats that have been less processed.

    In short: either can be used in moderation, but even 2 tbsp of butter are taking an average person (because it depends on your metabolism, so we’ll say average) to the daily limit for saturated fats already, so we recommend to go easy even on that.

    Want to know more?

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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