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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  • The Good Life – by Robert Waldinger, MD, and Marc Schulz, PhD

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    For any who have thought “there must be some middle-ground between entirely subjective self-help books advising how to feel better, and sifting through clinical data on what actually affects people’s moods“, this book is exactly that middle-ground!

    Drs. Waldinger and Schultz went through the 80-year-long Harvard Study of Adult Development with a fine-toothed comb, and this book details—more readably—what they found.

    There are frequent references to data from the study. Not just numbers, though, people’s answers to questions, too. And how different factors about people’s lives affected their answers to the same questions.

    We hear from all ages, from young adults to octagenarians, and learn how attitudes (including: of the same people) change over time. Not because people are fickle, but because people grow… or become disillusioned. Or sometimes, both.

    We learn about the importance of money… And where that importance ends.

    We learn importance of relationships of various kinds, and this is certainly a recurring theme throughout the study—and thus, throughout the book.

    The book doesn’t just present data, though, it also presents actionable insights along the way.

    Bottom line: the combined wisdom and life-experiences of a lot of people provide a very “big picture” view of life, and what makes us happy, really. We highly recommend it!

    Pick up The Good Life from Amazon Today!

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  • Peach vs Papaya – Which is Healthier?

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    Our Verdict

    When comparing peach to papaya, we picked the peach.

    Why?

    It was close!

    In terms of macros, there’s not much between them; they are close to identical on protein, carbs, and fiber. Technically peach has slightly more protein (+0.4g/100g) and papaya has slightly more carbs and fiber (+1.28g/100g carbs, +0.2g/100g fiber), but since the differences are so tiny, we’re calling this section a tie—bearing in mind, these numbers are based on averages, which means that when they’re very close, they’re meaningless—one could easily, for example, pick up a peach that has more fiber than a papaya, because that 0.2g/100g is well within the margin of variation. So, as we say: a tie.

    When it comes to vitamins, things are also close; peaches have more of vitamins B1, B2, B3, and E, while papaya has more of vitamins A, B6, B9, and C. This is a 4:4 tie, but since the most notable margin of difference is vitamin C (of which papayas have 9x more) while the others are much closer, we’ll call this a tie-breaker win for papaya.

    The category of minerals sets things apart more: peaches have more copper, iron, manganese, phosphorus, potassium, and zinc, while papaya has more calcium, magnesium, and selenium. That’s already a 6:3 win for peaches, before we take into account that the numbers for papaya’s calcium and selenium are tiny, so adding this to the already 6:3 win for peaches makes for a clear and easy win for peaches in this category.

    Adding up the sections is 1W/1D/1L for both fruits, but looking at the win/loss for each, it’s clear which won/lost on a tiebreaker, and which won/lost by a large margin, so peaches get the victory here.

    Of course, enjoy either or both, though! And see below for a bonus feature of peaches:

    Want to learn more?

    You might like to read:

    Top 8 Fruits That Prevent & Kill Cancer ← peaches are high on this list! They kill cancer cells while sparing healthy ones 🙂

    Take care!

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  • Make Social Media Work For Your Mental Health

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    Social Media, But Healthy

    Social media has a bad reputation, and rightly so. It’s calculated to trick you into doomscrolling and rage-posting, and it encourages you to compare your everyday life to other people’s carefully-curated highlight reels.

    Rebalancing Dopamine (Without “Dopamine Fasting”)

    But it doesn’t have to be so.

    Find your community

    One of the biggest strengths social media has going for it is that it can, if used well, be a powerful tool for community. As for why that’s important from a health perspective, see:

    How To Beat Loneliness & Isolation

    Loneliness & isolation do, of course, kill people. By:

    • Accidents, e.g. household fall but nobody notices for a week
    • Depression and resultant decline (and perhaps even active suicidality)
    • Cognitive decline from a lack of social contact

    Read more:

    So, what’s “community” to you, and to what extent can you find it online? Examples might include:

    • A church, or other religious community, if we be religious
    • The LGBT+ community, or even just a part of it, if that fits for us
    • Any mutual-support oriented, we-have-this-shared-experience community, could be anything from AA to the VA.

    Find your people, and surround yourself with them. There are more than 8,000,000,000 people on this planet, you will not find all the most compatible ones with you on your street.

    Grow & nurture your community

    Chances are, you have a lot to contribute. Your life experiences are valuable.

    Being of service to other people is strongly associated “flourishing”, per the science.

    Indeed, one of the questions on the subjective wellness scale test is to ask how much one agrees with the statement “I actively contribute to the happiness and wellbeing of others”.

    See: Are You Flourishing? (There’s a Scale)

    So, help people, share your insights, create whatever is relevant to your community and fits your skills (it could be anything from art to tutorials to call-to-action posts or whatever works for you and your community)

    As a bonus: when people notice you are there for them, they’ll probably be there for you, too. Not always, sadly, but there is undeniable strength in numbers.

    Remember it’s not the boss of you

    Whatever social media platform(s) you use, the companies in question will want you to use it in the way that is most profitable for them.

    Usually that means creating a lot of shallow content, clicking on as many things as possible, and never logging off.

    Good ways to guard against that include:

    • Use the social media from a computer rather than a handheld device
    • Disable “infinite scroll” in the settings, if possible
    • Set a timer and stick to it
    • Try to keep your interactions to only those that are relevant and kind (for the good of your own health, let alone anyone else’s)

    On that latter note…

    Before posting, ask “what am I trying to achieve here?” and ensure your action is aligned with your actual desires, and not just reactivity. See also:

    A Bone To Pick… Up And Then Put Back Where We Found It

    Take care!

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  • How To Avoid Age-Related Macular Degeneration

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    Avoiding Age-Related Macular Degeneration

    Eye problems can strike at any age, but as we get older, it becomes a lot more likely. In particular, age-related macular degeneration is, as the name suggests, an age-bound disease.

    Is there no escaping it, then?

    The risk factors for age-related macular degeneration are as follows:

    • Being over the age of 55 (can’t do much about this one)
    • Being over the age of 65 (risk climbs sharply now)
    • Having a genetic predisposition (can’t do much about this one)
    • Having high cholesterol (this one we can tackle)
    • Having cardiovascular disease (this one we can tackle)
    • Smoking (so, just don’t)

    Genes predispose; they don’t predetermine. Or to put it another way: genes load the gun, but lifestyle pulls the trigger.

    Preventative interventions against age-related macular degeneration

    Prevention is better than a cure in general, and this especially goes for things like age-related macular degeneration, because the most common form of it has no known cure.

    So first, look after your heart (because your heart feeds your eyes).

    See also: The Mediterranean Diet

    Next, eat to feed your eyes specifically. There’s a lot of research to show that lutein helps avoid age-related diseases in the eyes and the rest of the brain, too:

    See also: Brain Food? The Eyes Have It

    Do supplements help?

    They can! There was a multiple-part landmark study by the National Eye Institute, a formula was developed that reduced the 5-year risk of intermediate disease progressing to late disease by 25–30%. It also reduced the risk of vision loss by 19%.

    You can read about both parts of the study here:

    Age-Related Eye Disease Studies (AREDS/AREDS2): major findings

    As you can see, an improvement was made between the initial study and the second one, by replacing beta-carotene with lutein and zeaxanthin.

    The AREDS2 formula contains:

    • 500 mg vitamin C
    • 180 mg vitamin E
    • 80 mg zinc
    • 10 mg lutein
    • 2 mg copper

    You can learn more about these supplements, and where to get them, here on the NEI’s corner of the official NIH website:

    AREDS 2 Supplements for Age-Related Macular Degeneration

    Take care of yourself!

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  • Black Cohosh vs The Menopause

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    Black Cohosh, By Any Other Name…

    Black cohosh is a flowering plant whose extracts are popularly used to relieve menopausal (and postmenopausal) symptoms.

    Note on terms: we’ll use “black cohosh” in this article, but if you see the botanical names in studies, the reason it sometimes appears as Actaea racemosa and sometimes as Cimicfuga racemosa, is because it got changed and changed back on account of some disagreements between botanists. It’s the same plant, in any case!

    Read: Reclassification of Actaea to include Cimicifuga and Souliea (Ranunculaceae)

    Does it work?

    In few words: it works for physical symptoms, but not emotional ones, based on this large (n=2,310) meta-analysis of studies:

    ❝Black cohosh extracts were associated with significant improvements in overall menopausal symptoms (Hedges’ g = 0.575, 95% CI = 0.283 to 0.867, P < 0.001), as well as in hot flashes (Hedges’ g = 0.315, 95% CIs = 0.107 to 0.524, P = 0.003), and somatic symptoms (Hedges’ g = 0.418, 95% CI = 0.165 to 0.670, P = 0.001), compared with placebo.

    However, black cohosh did not significantly improve anxiety (Hedges’ g = 0.194, 95% CI = -0.296 to 0.684, P = 0.438) or depressive symptoms (Hedges’ g = 0.406, 95% CI = -0.121 to 0.932, P = 0.131)❞

    ~ Dr. Ryochi Sadahiro et al., 2023

    Source: Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis

    Here’s an even larger (n=43,759) one that found similarly, and also noted on safety:

    ❝Treatment with iCR/iCR+HP was well tolerated with few minor adverse events, with a frequency comparable to placebo. The clinical data did not reveal any evidence of hepatotoxicity.

    Hormone levels remained unchanged and estrogen-sensitive tissues (e.g. breast, endometrium) were unaffected by iCR treatment.

    As benefits clearly outweigh risks, iCR/iCR+HP should be recommended as an evidence-based treatment option for natural climacteric symptoms.

    With its good safety profile in general and at estrogen-sensitive organs, iCR as a non-hormonal herbal therapy can also be used in patients with hormone-dependent diseases who suffer from iatrogenic climacteric symptoms.❞

    ~ Dr. Castelo-Branco et al., 2020

    Source: Review & meta-analysis: isopropanolic black cohosh extract iCR for menopausal symptoms – an update on the evidence

    (iCR = isopropanolic Cimicifuga racemosa)

    So, is this estrogenic or not?

    This is the question many scientists were asking, about 20 or so years ago. There are many papers from around 2000–2005, but here’s a good one that’s quite representative:

    ❝These new data dispute the estrogenic theory and demonstrate that extracts of black cohosh do not bind to the estrogen receptor in vitro, up-regulate estrogen-dependent genes, or stimulate the growth of estrogen-dependent tumors❞

    ~ Dr. Gail Mahady, 2003

    Source: Is Black Cohosh Estrogenic?

    (the abstract is a little vague, but if you click on the PDF icon, you can read the full paper, which is a lot clearer and more detailed)

    The short answer: no, black cohosh is not estrogenic

    Is it safe?

    As ever, check with your doctor as everyone’s situation can vary, but broadly speaking, yes, it has a very good safety profileincluding for breast cancer patients, at that. See for example:

    Where can I get some?

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

    Enjoy!

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  • What’s the difference between a psychopath and a sociopath? Less than you might think

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    Articles about badly behaved people and how to spot them are common. You don’t have to Google or scroll too much to find headlines such as 7 signs your boss is a psychopath or How to avoid the sociopath next door.

    You’ll often see the terms psychopath and sociopath used somewhat interchangeably. That applies to perhaps the most famous badly behaved fictional character of all – Hannibal Lecter, the cannibal serial killer from The Silence of the Lambs.

    In the book on which the movie is based, Lecter is described as a “pure sociopath”. But in the movie, he’s described as a “pure psychopath”. Psychiatrists have diagnosed him with something else entirely.

    So what’s the difference between a psychopath and a sociopath? As we’ll see, these terms have been used at different times in history, and relate to some overlapping concepts.

    Benoit Daoust/Shutterstock

    What’s a psychopath?

    Psychopathy has been mentioned in the psychiatric literature since the 1800s. But the latest edition of the Diagnostic Statistical Manual of Mental Disorders (known colloquially as the DSM) doesn’t list it as a recognised clinical disorder.

    Since the 1950s, labels have changed and terms such as “sociopathic personality disturbance” have been replaced with antisocial personality disorder, which is what we have today.

    The Silence of the Lambs movie poster
    Was Hannibal Lecter from The Silence of the Lambs a psychopath, a sociopath or something else entirely? Ralf Liebhold/Shutterstock

    Someone with antisocial personality disorder has a persistent disregard for the rights of others. This includes breaking the law, repeated lying, impulsive behaviour, getting into fights, disregarding safety, irresponsible behaviours, and indifference to the consequences of their actions.

    To add to the confusion, the section in the DSM on antisocial personality disorder mentions psychopathy (and sociopathy) traits. In other words, according to the DSM the traits are part of antisocial personality disorder but are not mental disorders themselves.

    US psychiatrist Hervey Cleckley provided the first formal description of psychopathy traits in his 1941 book The Mask of Sanity. He based his description on his clinical observations of nine male patients in a psychiatric hospital. He identified several key characteristics, including superficial charm, unreliability and a lack of remorse or shame.

    Canadian psychologist Professor Robert Hare refined these characteristics by emphasising interpersonal, emotional and lifestyle characteristics, in addition to the antisocial behaviours listed in the DSM.

    When we draw together all these strands of evidence, we can say a psychopath manipulates others, shows superficial charm, is grandiose and is persistently deceptive. Emotional traits include a lack of emotion and empathy, indifference to the suffering of others, and not accepting responsibility for how their behaviour impacts others.

    Finally, a psychopath is easily bored, sponges off others, lacks goals, and is persistently irresponsible in their actions.

    So how about a sociopath?

    The term sociopath first appeared in the 1930s, and was attributed to US psychologist George Partridge. He emphasised the societal consequences of behaviour that habitually violates the rights of others.

    Academics and clinicians often used the terms sociopath and psychopath interchangeably. But some preferred the term sociopath because they said the public sometimes confused the word psychopath with psychosis.

    “Sociopathic personality disturbance” was the term used in the first edition of the DSM in 1952. This aligned with the prevailing views at the time that antisocial behaviours were largely the product of the social environment, and that behaviours were only judged as deviant if they broke social, legal, and/or cultural rules.

    Some of these early descriptions of sociopathy are more aligned with what we now call antisocial personality disorder. Others relate to emotional characteristics similar to Cleckley’s 1941 definition of a psychopath.

    In short, different people had different ideas about sociopathy and, even today, sociopathy is less-well defined than psychopathy. So there is no single definition of sociopathy we can give you, even today. But in general, its antisocial behaviours can be similar to ones we see with psychopathy.

    Over the decades, the term sociopathy fell out of favour. From the late 60s, psychiatrists used the term antisocial personality disorder instead.

    Born or made?

    Both “sociopathy” (what we now call antisocial personality disorder) and psychopathy have been associated with a wide range of developmental, biological and psychological causes.

    For example, people with psychopathic traits have certain brain differences especially in regions associated with emotions, inhibition of behaviour and problem solving. They also appear to have differences associated with their nervous system, including a reduced heart rate.

    However, sociopathy and its antisocial behaviours are a product of someone’s social environment, and tends to run in families. These behaviours has been associated with physical abuse and parental conflict.

    What are the consequences?

    Despite their fictional portrayals – such as Hannibal Lecter in Silence of the Lambs or Villanelle in the TV series Killing Evenot all people with psychopathy or sociopathy traits are serial killers or are physically violent.

    But psychopathy predicts a wide range of harmful behaviours. In the criminal justice system, psychopathy is strongly linked with re-offending, particularly of a violent nature.

    In the general population, psychopathy is associated with drug dependence, homelessness, and other personality disorders. Some research even showed psychopathy predicted failure to follow COVID restrictions.

    But sociopathy is less established as a key risk factor in identifying people at heightened risk of harm to others. And sociopathy is not a reliable indicator of future antisocial behaviour.

    In a nutshell

    Neither psychopathy nor sociopathy are classed as mental disorders in formal psychiatric diagnostic manuals. They are both personality traits that relate to antisocial behaviours and are associated with certain interpersonal, emotional and lifestyle characteristics.

    Psychopathy is thought to have genetic, biological and psychological bases that places someone at greater risk of violating other people’s rights. But sociopathy is less clearly defined and its antisocial behaviours are the product of someone’s social environment.

    Of the two, psychopathy has the greatest use in identifying someone who is most likely to cause damage to others.

    Bruce Watt, Associate Professor in Psychology, Bond University and Katarina Fritzon, Associate Professor of Psychology, Bond University

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

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