Holding Back The Clock on Aging

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Holding Back The Clock on Aging

Dr. Eric Verdin specializes in Holding Back The Clock, with a focus on Aging.

This is Dr. Eric Verdin, President and CEO of the Buck Institute of Research on Aging. He’s also held faculty positions at the University of Brussels, the NIH, and the Picower Institute for Medical Research. Dr. Verdin is also a professor of medicine at University of California, San Francisco.

Dr. Verdin’s laboratory focuses on the role of epigenetic regulators (especially the behaviors of certain enzymes) in the aging process. He studies how metabolism, diet, and chemical factors regulate the aging process and its associated diseases, including Alzheimer’s.

He has published more than 210 scientific papers and holds more than 15 patents. He is a highly cited scientist and has been recognized for his research with a Glenn Award for Research in Biological Mechanisms of Aging.

And that’s just what we could fit here! Basically, he knows his stuff.

What we can do

Dr. Verdin’s position is bold, but rooted in evidence:

❝Lifestyle is responsible for about 93% of our longevity—only about 7% is genetics. Based on the data, if implementing health lifestyle choices, most people could live to 95 in good health. So there’s 15 to 17 extra years of healthy life that is up for grabs❞

~ Dr. Eric Verdin

See for example:

How we can do it

Well, we all know “the big five”:

  • Good diet (Mediterranean Diet as usual is recommended)
  • Good exercise (more on this in a moment)
  • Good sleep (more on this in a moment)
  • Avoid alcohol (not controversial)
  • Don’t smoke (need we say more)

When it comes to exercise, generally recognized as good is at least 150 minutes per week of moderate intensity exercise (for example, a brisk walk, or doing the gardening), and at least three small sessions a week of high intensity exercise, unless contraindicated by some medical condition.

As for Dr. Verdin’s take on this…

What Dr. Verdin recommends is:

  • make it personalized
  • make it pre-emptive
  • make it better

The perfect exercise plan is only perfect if you actually do it. And if you actually can do it, for that matter.

Prevention is so much better (and easier) than cure for a whole array of maladies. So while there may be merit in thinking “what needs fixing”, Dr. Verdin encourages us to take extra care to not neglect factors of our health that seem “good enough”. Because, give them time and neglect, and they won’t be!

Wherever we’re at in life and health, there’s always at least some little way we could make it a bit better. Dr. Verdin advises us to seek out those little improvements, even if it’s just a nudge better here, a nudge better there, all those nudges add up!

About sleep…

It’s perhaps the easiest one to neglect (writer’s note: as a writer, I certainly feel that way!), but his biggest take-away tip for this is:

Worry less about what time you set an alarm for in the morning. Instead, set an alarm for the evening—to remind you when to go to bed.

Want to hear directly from the man himself?

Here he is speaking on progress we can expect for the next decade in the field of aging research, as part of the 100 Minutes of Longevity session at The Longevity Forum, a few months ago:

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  • Treat Your Own Knee – by Robin McKenzie

    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.

    First, a note about the author: he’s a physiotherapist and not a doctor, but with 40 years of practice to his name and 33 letters after his name (CNZM OBE FCSP (Hon) FNZSP (Hon) Dip MDT Dip MT), he seems to know his stuff.

    The book covers recognizing the difference between arthritis, degeneration, or normal wear and tear, before narrowing down what your actual problem is and what can be done about it.

    While there are many possible causes of knee pain (and by causes, we mean the first-level cause, such as “bad posture” or “old sports injury” or “inflammatory diet” or “repetitive strain” etc, not second-level causes that are also symptoms, like inflammation), McKenzie’s approach involves customizing his system to your body’s specific problems and needs. That’s what most of the book is about.

    The style is direct and to-the-point; there’s no sensationalization here nor a feel of being sold anything. There’s lots of science scattered throughout, but all with the intent of enabling the reader to understand what’s going on with the problems, processes, and solutions, and why/how the things that work, work. Where there are exercises offered they are clearly-described and well-illustrated.

    Bottom line: this is not a fancy book but it is an effective one. If you have knee pain, this is a very worthwhile one to read.

    Click here to check out Treat Your Own Knee, and treat your own knee!

    PS: if you have musculoskeletal problems elsewhere in your body, you might want to check out the rest of his body parts series (back, hip, neck, wrist, ankle, etc) for the one that’s tailored to your specific problem.

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  • Tight Hamstrings? Here’s A Test To Know If It’s Actually Your Sciatic Nerve

    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.

    Tight hamstrings are often not actually due to hamstring issues, but rather, are often being limited by the sciatic nerve. This video offers a home test to determine if the sciatic nerve is causing mobility problems (and how to improve it, if so):

    The Connection

    Try this test:

    • Sit down with a slumped posture.
    • Extend one leg with the ankle flexed.
    • Note any stretching or pulling sensation behind the knee or in the calf.
    • Bring your head down to your chest

    If this increases the sensation, it likely indicates sciatic nerve involvement.

    If only the hamstrings are tight, head movement won’t change the stretch sensation.

    This is because the nervous system is a continuous structure, so head movement can affect nerve tension throughout the body. While this can cause problems, it can also be integral in the solution. Here are two ways:

    • Flossing method: sit with “poor” slumped posture, extend the knee, keep the ankle flexed, and lift the head to relieve nerve tension. This movement helps the sciatic nerve slide without stretching it.
    • Even easier method: lie on your back, grab behind the knee, and extend the leg while extending the neck. This position avoids compression in the gluteal area, making it suitable for severely compromised nerves. Perform the movement without significant stretching or pain.

    In both cases: move gently to avoid straining the nerve, which can worsen muscle tension. Do 10 repetitions per leg, multiple times a day; after a week, increase to 20 reps.

    A word of caution: speak with your doctor before trying these exercises if you have underlying neurological diseases, cut or infected nerves, or other severe conditions.

    For more on all of this, plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Exercises for Sciatica Pain Relief

    Take care!

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  • Eat To Beat Cancer

    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.

    Controlling What We Can, To Avoid Cancer

    Every time a cell in our body is replaced, there’s a chance it will be cancerous. Exactly what that chance is depends on very many factors. Some of them we can’t control; others, we can.

    Diet is a critical, modifiable factor

    We can’t choose, for example, our genes. We can, for the most part, choose our diet. Why “for the most part”?

    • Some people live in a food desert (the Arctic Circle is a good example where food choices are limited by supply)
    • Some people have dietary restrictions (whether by health condition e.g. allergy, intolerance, etc or by personal-but-unwavering choice, e.g. vegetarian, vegan, kosher, halal, etc)

    But for most of us, most of the time, we have a good control over our diet, and so that’s an area we can and should focus on.

    Choose your animal protein wisely

    If you are vegan, you can skip this section. If you are not, then the short version is:

    • Fish: almost certainly fine
    • Poultry: the jury is out; data is leaning towards fine, though
    • Red meat: significantly increased cancer risk
    • Processed meat: significantly increased cancer risk

    For more details (and a run-down on the science behind the above super-summarized version):

    Skip The Ultra-Processed Foods

    Ok, so this one’s probably not a shocker in its simplest form:

    ❝Studies are showing us is that not only do the ultraprocessed foods increase the risk of cancer, but that after a cancer diagnosis such foods increase the risk of dying❞

    Source: Is there a connection between ultraprocessed food and cancer?

    There’s an unfortunate implication here! If you took the previous advice to heart and cut out [at least some] meat, and/but then replaced that with ultra-processed synthetic meat, then this was not a great improvement in cancer risk terms.

    Ultra-processed meat is worse than unprocessed, regardless of whether it was from an animal or was synthetic.

    In other words: if you buy textured soy pieces (a common synthetic meat), it pays to look at the ingredients, because there’s a difference between:

    • INGREDIENTS: SOY
    • INGREDIENTS: Rehydrated Textured SOY Protein (52%), Water, Rapeseed Oil, SOY Protein Concentrate, Seasoning (SULPHITES) (Dextrose, Flavourings, Salt, Onion Powder, Food Starch Modified, Yeast Extract, Colour: Red Iron Oxide), SOY Leghemoglobin, Fortified WHEAT Flour (WHEAT Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Bamboo Fibre, Methylcellulose, Tomato Purée, Salt, Raising Agent: Ammonium Carbonates

    Now, most of those original base ingredients are/were harmless per se (as are/were the grapes in wine—before processing into alcohol), but it has clearly been processed to Hell and back to do all that.

    Choose the one that just says “soy”. Or eat soybeans. Or other beans. Or lentils. Really there are a lot of options.

    About soy, by the way…

    There is (mostly in the US, mostly funded by the animal agriculture industry) a lot of fearmongering about soy. Which is ironic, given the amount of soy that is fed to livestock to be fed to humans, but it does bear addressing:

    ❝Soy foods are safe for all cancer patients and are an excellent source of plant protein. Studies show soy may improve survival after breast cancer❞

    Source: Food risks and cancer: What to avoid

    (obviously, if you have a soy allergy then you should not consume soy—for most people, the above advice stands, though)

    Advanced Glycation End-Products

    These (which are Very Bad™ for very many things, including cancer) occur specifically as a result of processing animal proteins and fats.

    Note: not even necessarily ultra-processing, just processing can do it. But ultra-processing is worse. What’s the difference, you wonder?

    The difference between “ultra-processed” and just “processed”:
    • Your average hotdog has been ultra-processed. It’s not only usually been changed with many artificial additives, it’s also been through a series of processes (physical and chemical) and ends up bearing little relation to the creature it came from.
    • Your bacon (that you bought fresh from your local butcher, not a supermarket brand of unknown provenance, and definitely not the kind that might come on the top of frozen supermarket pizza) has been processed. It’s undergone a couple of simple processes on its journey “from farm to table”. Remember also that when you cook it, that too is one more process (and one that results in a lot of AGEs).

    Read more: What’s so bad about AGEs?

    Note if you really don’t want to cut out certain foods, changing the way you cook them (i.e., the last process your food undergoes before you eat it) can also reduce AGES:

    Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet

    Get More Fiber

    ❝The American Institute for Cancer Research shows that for every 10-gram increase in fiber in the diet, you improve survival after cancer diagnosis by 13%❞

    Source: Plant-based diet is encouraged for patients with cancer

    Yes, that’s post-diagnosis, but as a general rule of thumb, what is good/bad for cancer when you have it is good/bad for cancer beforehand, too.

    If you’re thinking that increasing your fiber intake means having to add bran to everything, happily there are better ways:

    Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

    Enjoy!

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  • Radiant Rebellion – by Karen Walrond

    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.

    In health terms, we are often about fighting aging here. But to be more specific, what we’re fighting in those cases is not truly aging itself, so much as age-related decline.

    Karen Walrond makes a case that we’ve made from the very start of 10almonds (but she wrote a whole book about it), that there’s merit in looking at what we can and can’t control about aging, doing what we reasonably can, and embracing what we can’t.

    And yes, embracing, not merely accepting. This is not a downer of a book; it’s a call to revolution. It asks us to be proud of our grey hairs, to see our smile-lines around our eyes as the sign of a lived-in body, and even to embrace some of the unavoidable “actual decline” things as part of the journey of life. Maybe we’re not as strong as we used to be and now need a grippety-doodah to open jars; not everyone gets to live long enough to experience that! How lucky we are.

    Perhaps most importantly, she bids us be the change we want to see in the world, and inspire others with our choices and actions, and shake off ageist biases for good.

    Bottom line: if you want to foster a better attitude to aging not only for yourself, but also those around you, then this is a top-tier book for that.

    Click here to check out Radiant Rebellion, and reclaim aging!

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  • Cancer is increasingly survivable – but it shouldn’t depend on your ability to ‘wrangle’ the health system

    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.

    One in three of us will develop cancer at some point in our lives. But survival rates have improved to the point that two-thirds of those diagnosed live more than five years.

    This extraordinary shift over the past few decades introduces new challenges. A large and growing proportion of people diagnosed with cancer are living with it, rather than dying of it.

    In our recently published research we examined the cancer experiences of 81 New Zealanders (23 Māori and 58 non-Māori).

    We found survivorship not only entailed managing the disease, but also “wrangling” a complex health system.

    Surviving disease or surviving the system

    Our research focused on those who had lived longer than expected (four to 32 years since first diagnosis) with a life-limiting or terminal diagnosis of cancer.

    Common to many survivors’ stories was the effort it took to wrangle the system or find others to advocate on their behalf, even to get a formal diagnosis and treatment.

    By wrangling we refer to the practices required to traverse complex and sometimes unwelcoming systems. This is an often unnoticed but very real struggle that comes on top of managing the disease itself.

    The common focus of the healthcare system is on symptoms, side effects of treatment and other biological aspects of cancer. But formal and informal care often falls by the wayside, despite being key to people’s everyday experiences.

    A woman at a doctor's appointment
    Survival is often linked to someone’s social connections and capacity to access funds. Getty Images

    The inequities of cancer survivorship are well known. Analyses show postcodes and socioeconomic status play a strong role in the prevalence of cancer and survival.

    Less well known, but illustrated in our research, is that survival is also linked to people’s capacity to manage the entire healthcare system. That includes accessing a diagnosis or treatment, or identifying and accessing alternative treatments.

    Survivorship is strongly related to material resources, social connections, and understandings of how the health system works and what is available. For instance, one participant who was contemplating travelling overseas to get surgery not available in New Zealand said:

    We don’t trust the public system. So thankfully we had private health insurance […] But if we went overseas, health insurance only paid out to $30,000 and I think the surgery was going to be a couple of hundred thousand. I remember Dad saying and crying and just being like, I’ll sell my business […] we’ll all put in money. It was really amazing.

    Assets of survivorship

    In New Zealand, the government agency Pharmac determines which medications are subsidised. Yet many participants were advised by oncologists or others to “find ways” of taking costly, unsubsidised medicines.

    This often meant finding tens of thousands of dollars with no guarantees. Some had the means, but for others it meant drawing on family savings, retirement funds or extending mortgages. This disproportionately favours those with access to assets and influences who survives.

    But access to economic capital is only one advantage. People also have cultural resources – often described as cultural capital.

    In one case, a participant realised a drug company was likely to apply to have a medicine approved. They asked their private oncologist to lobby on their behalf to obtain the drug through a compassionate access scheme, without having to pay for it.

    Others gained community support through fundraising from clubs they belonged to. But some worried about where they would find the money, or did not want to burden their community.

    I had my doctor friend and some others that wanted to do some public fundraising. But at the time I said, “Look, most of the people that will be contributing are people from my community who are poor already, so I’m not going to do that option”.

    Accessing alternative therapies, almost exclusively self-funded, was another layer of inequity. Some felt forced to negotiate the black market to access substances such as marijuana to treat their cancer or alleviate the side effects of orthodox cancer treatment.

    Cultural capital is not a replacement for access to assets, however. Māori survivorship was greatly assisted by accessing cultural resources, but often limited by lack of material assets.

    Persistence pays

    The last thing we need when faced with the possibility of cancer is to have to push for formal diagnosis and care. Yet this was a common experience.

    One participant was told nothing could be found to explain their abdominal pain – only to find later they had pancreatic cancer. Another was told their concerns about breathing problems were a result of anxiety related to a prior mental health history, only to learn later their earlier breast cancer had spread to their lungs.

    Persistence is another layer of wrangling and it often causes distress.

    Once a diagnosis was given, for many people the public health system kicked in and delivered appropriate treatment. However, experiences were patchy and variable across New Zealand.

    Issues included proximity to hospitals, varying degrees of specialisation available, and the requirement of extensive periods away from home and whānau. This reflects an ongoing unevenness and lack of fairness in the current system.

    When facing a terminal or life-limiting diagnosis, the capacity to wrangle the system makes a difference. We shouldn’t have to wrangle, but facing this reality is an important first step.

    We must ensure it doesn’t become a continuing form of inequity, whereby people with access to material resources and social and cultural connections can survive longer.

    Kevin Dew, Professor of Sociology, Te Herenga Waka — Victoria University of Wellington; Alex Broom, Professor of Sociology & Director, Sydney Centre for Healthy Societies, University of Sydney; Chris Cunningham, Professor of Maori & Public Health, Massey University; Elizabeth Dennett, Associate Professor in Surgery, University of Otago; Kerry Chamberlain, Professor of Social and Health Psychology, Massey University, and Richard Egan, Associate Professor in Health Promotion, University of Otago

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

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  • Can You Step Backwards Without Your Foot Or Torso Turning Out?

    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.

    Walking backwards is often overlooked, but research shows it can enhance forward walking, especially in stroke patients; it has other benefits for everyone else, too. The physiotherapists at Fitness4Life Physical Therapy explain:

    …and one step back

    How it works: walking backwards heightens proprioception and stimulates muscles, improving balance and posture. Additionally, our daily lives tend to involve forward-leaning postures, causing upper back bending, and walking backwards helps counterbalance this.

    Extra benefits: training to walk backwards can reduce the risk of falls, as stepping back is a common movement that is often untrained.

    Exercise: try doing backwards lunges, to assess your skill and balance while moving backward. If foot rotation or torso rotation occurs during the exercise, then there’s room for improvement. Correcting these movements is then simply a matter of practicing backward lunges without turning.

    10almonds tip: any exercise is only as good as your will to actually do it. For this reason, dancing is a great exercise in this case, as almost all forms of dance involve stepping backwards (in order to have steps without travelling somewhere, forwards steps are usually balanced with backwards ones)

    For more on all this, plus a visual demonstration of the exercise, enjoy:

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

    Want to learn more?

    You might also like to read:

    Fall Special ← About how to avoid falling, and how to avoid (and failing that, at least minimize) injury if you do fall. If you think this only happens to other/older people, remember, there’s a first time for everything, so it is better to be prepared in advance!

    Take care!

    Don’t Forget…

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

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