Healthy Longevity As A Lifestyle Choice

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7 Keys To Healthy Longevity

This is Dr. Luigi Fontana. He’s a research professor of Geriatrics & Nutritional Science, and co-director of the Longevity Research Program at Washington University in St. Louis.

What does he want us to know?

He has a many-fold approach to healthy longevity, most of which may not be news to you, but you might want to prioritize some things:

Consider caloric restriction with optimal nutrition (CRON)

This is about reducing the metabolic load on your body, which frees up bodily resources for keeping yourself young.

Keeping your body young and healthy is your body’s favorite thing to do, but it can’t do that if it never gets a chance because of all the urgent metabolic tasks you’re giving it.

If CRON isn’t your thing (isn’t practicable for you, causes undue suffering, etc) then intermittent fasting is a great CR mimetic, and he recommends that too. See also:

Keep your waistline small

Whichever approach you prefer to use to look after your metabolic health, keeping your waistline down is much more important for health than BMI.

Specifically, he recommends keeping it:

  • under 31.5” for women
  • under 37” for men

The disparity here is because of hormonal differences that influence both metabolism and fat distribution.

Exercise as part of your lifestyle

For Dr. Fontana, he loves mountain-biking (this writer could never!) and weight-lifting (also not my thing). But what’s key is not the specifics, but what’s going on:

  • Some kind of frequent movement
  • Some kind of high-intensity interval training
  • Some kind of resistance training

Frequent movement because our bodies are evolved to be moving more often than not:

The Doctor Who Wants Us To Exercise Less, & Move More

High-Intensity Interval Training because unlike most forms of exercise (which slow metabolism afterwards to compensate), it boosts metabolism for up to 2 hours after training:

How To Do HIIT (Without Wrecking Your Body)

Resistance training because strength (of muscles and bones) matters too:

Resistance Is Useful! (Especially As We Get Older)

Writer’s examples:

So while I don’t care for mountain-biking or weight-lifting, what I do is:

1) movement: walk (briskly!) everywhere and also use a standing desk
2) HIIT: 2-minute bursts of hindu squats and/or exercise bike sprints
3) resistance: pilates and other calisthenics

Moderation is not key

Dr. Fontana advises that we do not smoke, and that we do not drink alcohol, for example. He also notes that just as the only healthy amount of alcohol is zero, less ultra-processed food is always better than more.

Maybe you don’t want to abstain completely, but mindful wilful consumption of something unhealthy is preferable to believing “moderate consumption is good for the health” and an unhealthy habit develops!

Greens and beans

Shocking absolutely nobody, Dr. Fontana advocates for (what has been the most evidence-based gold standard of healthy-aging diets for quite some years now) the Mediterranean diet.

See also: Four Ways To Upgrade The Mediterranean Diet ← this is about tweaking the Mediterranean diet per personal area of focus, e.g. anti-inflammatory bonus, best for gut, heart healthiest, and most neuroprotective.

Take it easy

Dr. Fontana advises us (again, with a wealth of evidence) Mindfulness-Based Stress Reduction, and to get good sleep.

Not shocked?

To quote the good doctor,

❝There are no shortcuts. No magic pills or expensive procedures can replace the beneficial effects of a healthy diet, exercise, mindfulness, or a regenerating night’s sleep.❞

Always a good reminder!

Want to know more?

You might enjoy his book “The Path to Longevity: How to Reach 100 with the Health and Stamina of a 40-Year-Old”, which we reviewed previously

You might also like this video of his, about changing the conversation from “chronic disease” to “chronic health”:

!

Want to watch it, but not right now? Bookmark it for later

Take care!

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  • Vital Aspects of Holistic Wellness
    It’s Q&A Day: Your pressing questions on Aging, Exercise, Diet, Relationships, Purpose, and Stress Management, tackled in our Psychology Sunday editions!

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  • Moringa Oleifera Against CVD, Diabetes, Alzheimer’s & Arsenic?

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    The Healthiest Drumstick

    Moringa oleifera is a tree, whose leaves and pods have medicinal properties (as well as simply being very high in nutrients). It’s also called the drumstick tree in English, but equally often it’s referred to simply as Moringa. It has enjoyed use in traditional medicine for thousands of years, and its many benefits have caught scientists’ attention more recently. For an overview before we begin, see:

    Medicinal utilization and nutritional properties of drumstick (Moringa oleifera)—A comprehensive review

    Now, let’s break it down…

    Anti-inflammatory

    It is full of antioxidants, which we’ll come to shortly, and they have abundant anti-inflammatory effects. Research into these so far has mostly beennon-human animal studies or else in vitro, hence the guarded “potential” for now:

    Potential anti-inflammatory phenolic glycosides from the medicinal plant Moringa oleifera fruits

    Speaking of potential though, it has been found to also reduce neuroinflammation specifically, which is good, because not every anti-inflammatory agent does that:

    In silico and pharmacokinetic studies of glucomoringin from Moringa oleifera root for Alzheimer’s disease like pathology

    Antioxidant

    It was hard to find studies that talked about its antioxidant powers that didn’t also add “and this, and this, and this” because of all its knock-on benefits, for example:

    ❝The results indicate that this plant possesses antioxidant, hypolipidaemic and antiatherosclerotic activities and has therapeutic potential for the prevention of cardiovascular diseases.

    These effects were at degrees comparable to those of simvastatin.❞

    ~ Dr. Pilaipark Chumark et al.

    Source: The in vitro and ex vivo antioxidant properties, hypolipidaemic and antiatherosclerotic activities of water extract of Moringa oleifera Lam. leaves

    Likely a lot of its benefits in these regards come from the plant’s very high quercetin content, because quercetin does that too:

    Quercetin reduces blood pressure in hypertensive subjects

    For more about quercetin, you might like our previous main feature:

    Fight Inflammation & Protect Your Brain, With Quercetin

    Antidiabetic

    It also has been found to lower fasting blood sugar levels by 13.5%:

    Effect of supplementation of drumstick (Moringa oleifera) and amaranth (Amaranthus tricolor) leaves powder on antioxidant profile and oxidative status among postmenopausal women

    Anti-arsenic?

    We put a question mark there, because studies into this have only been done with non-human animals such as mice and rats so far, largely because there are not many human volunteers willing to sign up for arsenic poisoning (and no ethics board would pass it anyway).

    However, as arsenic contamination in some foods (such as rice) is a big concern, this is very promising. Here are some example studies, with mice and rats respectively:

    Is it safe?

    A popular food product through parts of Africa and (especially) South & West Asia, it has a very good safety profile. Generally the only health-related criticism of it is that it contains some anti-nutrients (that hinder bioavailability of its nutrients), but the nutrients outweigh the antinutrients sufficiently to render this a trifling trivium.

    In short: as ever, do check with your doctor/pharmacist to be sure, but in general terms, this is about as safe as most vegan whole foods; it just happens to also be something of a superfood, which puts it into the “nutraceutical” category. See also:

    Review of the Safety and Efficacy of Moringa oleifera

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    Enjoy!

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  • Cannellini Protein Gratin

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    A healthier twist on a classic, the protein here comes not only from the cannellini beans, but also from (at the risk of alienating French readers) a béchamel sauce that is not made using the traditional method involving flour and butter, but instead, has cashew protein as a major constituent.

    You will need

    • 3 medium potatoes, chopped (no need to peel them; you can if you want, but many of the nutrients are there and they’re not a problem for the recipe)
    • 1 can cannellini beans (also called white kidney beans)
    • 1 medium onion, chopped
    • 2 stalks celery, sliced
    • 1 carrot, chopped
    • ½ bulb garlic, minced (or more, if you like)
    • 1 jalapeño, chopped
    • 2 tbsp tomato paste
    • 1 tbsp chia seeds
    • 2 tsp black pepper, coarse ground
    • Extra virgin olive oil, for frying

    For the béchamel sauce:

    • ½ cup milk (we recommend a neutral-tasting plant milk, such as unsweetened soy, but go with your preference)
    • ⅓ cup cashews, soaked in hot water for at least 5 minutes (longer is fine) and drained
    • ¼ cup nutritional yeast
    • 1 tsp garlic powder
    • 1 tsp dried thyme

    Method

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

    Note: it will be a bonus if you can use a pan that is good both for going on the hob and in the oven, such as a deep cast iron skillet, or a Dutch oven. If you don’t have something like that though, it’s fine, just use a sauté pan or similar, and then transfer to an oven dish for the oven part—we’ll mention this again when we get to it.

    1) Preheat the oven to 250℉/175℃.

    2) Heat the pan, adding some oil and then the oven; fry it for about 5 minutes, stirring often.

    3) Add the potatoes, celery, carrot, garlic, and jalapeño, stirring for another 2 minutes.

    4) Add the tomato paste, along with 1 cup water, the chia seeds, and the black pepper, and cook for a further 15 minutes, stirring occasionally as necessary.

    5) Add the cannellini beans, and cook for another 15 minutes, stirring occasionally as necessary.

    6) Blend all the ingredients for the béchamel sauce, processing it until it is smooth.

    7) If you are using an oven-safe pan, pour the béchamel sauce over the bean mixture (don’t stir it; the sauce should remain on top) and transfer it to the oven. Don’t use a lid.

    If you’re not using an oven safe pan, first transfer the bean mixture to an oven dish, then pour the béchamel sauce over the bean mixture (don’t stir it; the sauce should remain on top) and put it in the oven. Don’t use a lid.

    8) Bake for about 15 minutes, or until turning golden-brown on top.

    9) Serve! It can be enjoyed on its own, or with salad and/or rice. See also, our Tasty Versatile Rice Recipe.

    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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  • Do We Simply Not Care About Old People?

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    The covid-19 pandemic would be a wake-up call for America, advocates for the elderly predicted: incontrovertible proof that the nation wasn’t doing enough to care for vulnerable older adults.

    The death toll was shocking, as were reports of chaos in nursing homes and seniors suffering from isolation, depression, untreated illness, and neglect. Around 900,000 older adults have died of covid-19 to date, accounting for 3 of every 4 Americans who have perished in the pandemic.

    But decisive actions that advocates had hoped for haven’t materialized. Today, most people — and government officials — appear to accept covid as a part of ordinary life. Many seniors at high risk aren’t getting antiviral therapies for covid, and most older adults in nursing homes aren’t getting updated vaccines. Efforts to strengthen care quality in nursing homes and assisted living centers have stalled amid debate over costs and the availability of staff. And only a small percentage of people are masking or taking other precautions in public despite a new wave of covid, flu, and respiratory syncytial virus infections hospitalizing and killing seniors.

    In the last week of 2023 and the first two weeks of 2024 alone, 4,810 people 65 and older lost their lives to covid — a group that would fill more than 10 large airliners — according to data provided by the CDC. But the alarm that would attend plane crashes is notably absent. (During the same period, the flu killed an additional 1,201 seniors, and RSV killed 126.)

    “It boggles my mind that there isn’t more outrage,” said Alice Bonner, 66, senior adviser for aging at the Institute for Healthcare Improvement. “I’m at the point where I want to say, ‘What the heck? Why aren’t people responding and doing more for older adults?’”

    It’s a good question. Do we simply not care?

    I put this big-picture question, which rarely gets asked amid debates over budgets and policies, to health care professionals, researchers, and policymakers who are older themselves and have spent many years working in the aging field. Here are some of their responses.

    The pandemic made things worse. Prejudice against older adults is nothing new, but “it feels more intense, more hostile” now than previously, said Karl Pillemer, 69, a professor of psychology and gerontology at Cornell University.

    “I think the pandemic helped reinforce images of older people as sick, frail, and isolated — as people who aren’t like the rest of us,” he said. “And human nature being what it is, we tend to like people who are similar to us and be less well disposed to ‘the others.’”

    “A lot of us felt isolated and threatened during the pandemic. It made us sit there and think, ‘What I really care about is protecting myself, my wife, my brother, my kids, and screw everybody else,’” said W. Andrew Achenbaum, 76, the author of nine books on aging and a professor emeritus at Texas Medical Center in Houston.

    In an environment of “us against them,” where everybody wants to blame somebody, Achenbaum continued, “who’s expendable? Older people who aren’t seen as productive, who consume resources believed to be in short supply. It’s really hard to give old people their due when you’re terrified about your own existence.”

    Although covid continues to circulate, disproportionately affecting older adults, “people now think the crisis is over, and we have a deep desire to return to normal,” said Edwin Walker, 67, who leads the Administration on Aging at the Department of Health and Human Services. He spoke as an individual, not a government representative.

    The upshot is “we didn’t learn the lessons we should have,” and the ageism that surfaced during the pandemic hasn’t abated, he observed.

    Ageism is pervasive. “Everyone loves their own parents. But as a society, we don’t value older adults or the people who care for them,” said Robert Kramer, 74, co-founder and strategic adviser at the National Investment Center for Seniors Housing & Care.

    Kramer thinks boomers are reaping what they have sown. “We have chased youth and glorified youth. When you spend billions of dollars trying to stay young, look young, act young, you build in an automatic fear and prejudice of the opposite.”

    Combine the fear of diminishment, decline, and death that can accompany growing older with the trauma and fear that arose during the pandemic, and “I think covid has pushed us back in whatever progress we were making in addressing the needs of our rapidly aging society. It has further stigmatized aging,” said John Rowe, 79, professor of health policy and aging at Columbia University’s Mailman School of Public Health.

    “The message to older adults is: ‘Your time has passed, give up your seat at the table, stop consuming resources, fall in line,’” said Anne Montgomery, 65, a health policy expert at the National Committee to Preserve Social Security and Medicare. She believes, however, that baby boomers can “rewrite and flip that script if we want to and if we work to change systems that embody the values of a deeply ageist society.”

    Integration, not separation, is needed. The best way to overcome stigma is “to get to know the people you are stigmatizing,” said G. Allen Power, 70, a geriatrician and the chair in aging and dementia innovation at the Schlegel-University of Waterloo Research Institute for Aging in Canada. “But we separate ourselves from older people so we don’t have to think about our own aging and our own mortality.”

    The solution: “We have to find ways to better integrate older adults in the community as opposed to moving them to campuses where they are apart from the rest of us,” Power said. “We need to stop seeing older people only through the lens of what services they might need and think instead of all they have to offer society.”

    That point is a core precept of the National Academy of Medicine’s 2022 report Global Roadmap for Healthy Longevity. Older people are a “natural resource” who “make substantial contributions to their families and communities,” the report’s authors write in introducing their findings.

    Those contributions include financial support to families, caregiving assistance, volunteering, and ongoing participation in the workforce, among other things.

    “When older people thrive, all people thrive,” the report concludes.

    Future generations will get their turn. That’s a message Kramer conveys in classes he teaches at the University of Southern California, Cornell, and other institutions. “You have far more at stake in changing the way we approach aging than I do,” he tells his students. “You are far more likely, statistically, to live past 100 than I am. If you don’t change society’s attitudes about aging, you will be condemned to lead the last third of your life in social, economic, and cultural irrelevance.”

    As for himself and the baby boom generation, Kramer thinks it’s “too late” to effect the meaningful changes he hopes the future will bring.

    “I suspect things for people in my generation could get a lot worse in the years ahead,” Pillemer said. “People are greatly underestimating what the cost of caring for the older population is going to be over the next 10 to 20 years, and I think that’s going to cause increased conflict.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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  • Hawthorn For The Heart (& More)

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    Hawthorn, The Heart-Healthy Helper

    Hawthorn, a berry of the genus Crataegus (there are many species, but they seem to give more or less the same benefits), has been enjoyed for hundreds of years, if not thousands, as a herbal remedy for many ailments, mostly of the cardiovascular, digestive, and/or endocrine systems:

    Crataegus pinnatifida: Chemical Constituents, Pharmacology, and Potential Applications

    Antioxidant & Anti-inflammatory

    Like most berries, it’s full of helpful polyphenols, with antioxidant and anti-inflammatory properties. Indeed, as Dr. Nabavi et al. wrote,

    Crataegus monogyna Jacq. (hawthorn) is one of the most important edible plants of the Rosaceae family and is also used in traditional medicine.

    Growing evidence has shown that this plant has various interesting physiological and pharmacological activities due to the presence of different bioactive natural compounds.

    In addition, scientific evidence suggests that the toxicity of hawthorn is negligible. ❞

    ~ Dr. Nabavi et al.

    Read in full: Polyphenolic Composition of Crataegus monogyna Jacq.: From Chemistry to Medical Applications

    While “the toxicity of hawthorn is negligible” may be reasonably considered a baseline for recommending an edible plant, it’s still important as just that: a baseline. It’s good to know that berries are safe, after all!

    More positively, about those antioxidant and anti-inflammatory properties:

    Polyphenols from hawthorn peels and fleshes differently mitigate dyslipidemia, inflammation and oxidative stress

    This one was a mouse study, but it’s important as it about modulating liver injury after being fed a high fructose diet.

    In other words: it a) helps undo the biggest cause of non-alcoholic fatty liver disease, b) logically, likely guards against diabetes also (by the same mechanism)

    Anti-Diabetes Potential

    Curious about that latter point, we looked for studies, and found, for example:

    Noteworthily, those studies are from the past couple of years, which is probably why we’re not seeing many human trials for this yet—everything has to be done in order, and there’s a lengthy process between each.

    We did find some human trials with hawthorn in diabetes patients, for example:

    Hypotensive effects of hawthorn for patients with diabetes taking prescription drugs: a randomised controlled trial

    …but as you see, that’s testing not its antidiabetic potential, so far demonstrated only in mice and rats (so far as we could find), but rather its blood pressure lowering effects, using diabetic patients as a sample.

    Blood pressure benefits

    Hawthorn has been studied specifically for its hypotensive effect, for example:

    Promising hypotensive effect of hawthorn extract: a randomized double-blind pilot study of mild, essential hypertension

    As an extra bonus, did you notice in the conclusion,

    ❝Furthermore, a trend towards a reduction in anxiety (p = 0.094) was also observed in those taking hawthorn compared with the other groups.

    These findings warrant further study, particularly in view of the low dose of hawthorn extract used.❞

    ~ Dr. Ann Walker et al.

    …it seems that not a lot more study has been done yet, but that is promising too!

    Other blood metrics

    So, it has antidiabetic and antihypertensive benefits, what of blood lipids?

    Hawthorn Fruit Extract Elevates Expression of Nrf2/HO-1 and Improves Lipid Profiles

    And as for arterial plaque?

    Clinical study on treatment of carotid atherosclerosis with extraction of polygoni cuspidati rhizoma et radix and crataegi fructus: a randomized controlled trial

    here it was tested alongside another herb, and performed well (also against placebo).

    In summary…

    Hawthorn (Crataegus sp.) is…

    • a potent berry containing many polyphenols with good antioxidant and anti-inflammatory effects
    • looking promising against diabetes, but research for this is still in early stages
    • found to have other cardioprotective effects (antihypertensive, improves lipid profiles), too
    • considered to have negligible toxicity

    Where can I get it?

    As ever, we don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • The 6 Dimensions Of Sleep (And Why They Matter)

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    How Good Is Your Sleep, Really?

    Dr. Marie Pierre St. Onge is an expert in sleep behavior and how different dimensions of sleep matter for overall health.

    This is Dr. Marie-Pierre St-Onge, Director of Columbia University’s Center of Excellence for Sleep and Circadian Research.

    The focus of Dr. St-Onge’s research is the study of the impact of lifestyle, especially sleep and diet, on cardio-metabolic risk factors.

    She conducts clinical research combining her expertise on sleep, nutrition, and energy regulation.

    What kind of things do her studies look at?

    Her work focuses on questions about…

    • The role of circadian rhythms (including sleep duration and timing)
    • Meal timing and eating patterns

    …and their impact on cardio-metabolic risk.

    What does she want us to know?

    First things first, when not to worry:

    ❝Getting a bad night’s sleep once in a while isn’t anything to worry about. That’s what we would describe as transient insomnia. Chronic insomnia occurs when you spend three months or more without regular sleep, and that is when I would start to be concerned.❞

    But… as prevention is (as ever) better than cure, she also advises that we do pay attention to our sleep! And, as for how to do that…

    The Six Dimensions of Sleep

    One useful definition of overall sleep health is the RU-Sated framework, which assesses six key dimensions of sleep that have been consistently associated with better health outcomes. These are:

    • regularity
    • satisfaction with sleep
    • alertness during waking hours
    • timing of sleep
    • efficiency of sleep
    • duration of sleep

    You’ll notice that some of these things you can only really know if you use a sleep-monitoring app. She does recommend the use of those, and so do we!

    We reviewed and compared some of the most popular sleep-monitoring apps! You can check them out here: Time For Some Pillow Talk

    You also might like…

    We’re not all the same with regard to when is the best time for us to sleep, so:

    Use This Sleep Cycle Calculator To Figure Out the Optimal Time for You To Go to Bed and Wake Up

    AROUND THE WEB

    What’s happening in the health world…

    More to come tomorrow!

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  • Turmeric (Curcumin) Dos and Don’ts With Dr. Kim

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    Turmeric is a fabulous spice, most well-known for its anti-inflammatory powers; its antioxidant effects benefit all of the body, including the brain. While it fights seemingly everything from arthritis to atherosclerosis to Alzheimer’s and more, it also boosts brain-derived neurotrophic factor, looks after your cardiovascular health, holds back diabetes, reduces the risk of cancer, fights depression, slows aging, and basically does everything short of making you sing well too.

    Dr. Leonid Kim goes over the scientific evidence for these, and also talks about some of the practicalities of taking turmeric, and safety considerations.

    For the most part, turmeric is very safe even at high doses (up to 8g at least); indeed, at smaller doses (e.g. 500mg) it largely does the same job as non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, with fewer problems.

    It also does the job of several antidiabetic medications, by increasing uptake of glucose (thus reducing blood sugar levels) while simultaneously decreasing the glucose secretion from the liver. It does this by regulating the AMPK signalling pathway, just like metformin—while again, being safer.

    Dr. Kim also looks at the (good!) evidence for turmeric in managing PCOS and undoing NAFLD; so far, so good.

    Dosage: he bids us pay attention whether we’re taking it as turmeric itself or as curcumin standardized extract. The latter is the active compound, and in principle more powerful, but in practice it can get metabolized too quickly and easily—before it can have its desired effect. So, turmeric itself is a very good choice.

    Absorption: since we do want it to be absorbed well, though, he does recommend taking it with piperine (as in black pepper).

    You may be thinking: isn’t this going to cause the same problem you were just talking about, and cause it to be metabolized too quickly? And the answer is: no! How piperine works is almost the opposite; it protects the curcumin in the turmeric from our digestive enzymes, and thus allows them to get absorbed without being broken down too quickly—thus increasing the bioavailability by slowing the process down.

    Lipophilia: no, that’s not a disease (or a fetish), rather it means that curcumin is soluble in fats, so we should take it near in time to a meal that contains at least a tablespoon of oil in total (so if you’re cooking a curry with your turmeric, this need is covered already, for example).

    Supplement provenance: he recommends picking a supplement that’s been tested by a reputable 3rd party, as otherwise turmeric can be quite prone to impurities (which can include lead and arsenic, so, not great).

    Contraindications: for some people, curcumin can cause gastrointestinal issues (less likely if taking with meals), and also, it can interact with blood-thinners. While taking aspirin or curcumin alone might help avoid circulatory problems, taking both could increase the bleeding risk for some people, for example. Similarly, if taking curcumin and metformin while diabetic, one must watch out for the combination being too effective at lowering blood sugar levels, and thus causing hypoglycemia instead. Similar deal with blood pressure medications.

    There’s more in the video though (yes really; we know we wrote a lot but it’s information-dense), so do check it out:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Want to know more?

    You can also check out our related articles:

    Why Curcumin (Turmeric) Is Worth Its Weight In Gold
    Black Pepper’s Impressive Anti-Cancer Arsenal (And More)

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