OUTLINE
CHAPTER# 1. Understanding Longevity
Explanation of the concept of longevity
How Is Longevity Defined?
Life Span vs. Life Expectancy
Differences Between Human LifeSpan and Expectancy
CHAPTER# 2. The Science Behind Aging
Why Do You Age?
What Determines Your Longevity?
A.Genetic Theory of Aging
B.Programmed Theories of Aging
C.Error Theories of Aging
D.Biochemical Theory of Aging
How our environment affects longevity
CHAPTER# 3.A Guide to Longevity Throughout History
Ancient Through Pre-Industrial Times
From the 1800s to Today
In the Future
CHAPTER#4:DIET AND LONGEVITY
The Best Foods for Longevity
Best Anti-Aging Vitamins and Supplements
Anti-Aging Mediterranean Diet
Mediterranean Diet for Health
1.Grains
2.Fruits and Vegetables
3.Olive Oil
4.Fish
5.Beans
6.Nuts
7.Dairy
8.Wine
CHAPTER#5:ENHANCING LONGEVITY
Steps to Increase Your Life Expectancy
1.Vitamin D Deficiency and Life Expectancy
2 .Hang Out With Friends
Relationships and Longevity
3. Get Daily Exercise
Can exercise extend your life?
Anti-Aging Exercises
4. Floss Daily
5. Have More Sex
Sex and Life Expectancy
How to improve your sex life and live longer
6. Embrace Vegetarianism
7. Lower Your Stress
How Anxiety Affects Health and Longevity
Tips for Managing Stress to Extend Longevity
8. Turn off Your TV
Can TV Shorten Your Life?
9. Avoid Risks
10.Get Health Screenings and Tests
11.Sleep and Longevity
How does sleep influence longevity?
How to Sleep Better Tonight
CHAPTER#6:STEM CELLS
Stem cells: What they are and what they do
Why is there such an interest in stem cells?
Where do stem cells come from?
Why can't researchers use adult stem cells instead?
What are stem cell lines and why do researchers want to use them?
What is stem cell therapy (regenerative medicine) and how does it work?
Have stem cells already been used to treat diseases?
Applications Of Stem Cells
CHAPTER#7:BLUE ZONES AND LONGEVITY
Why People in "Blue Zones" Live Longer Than the Rest of the World
What Are Blue Zones?
People Who Live in Blue Zones Eat a Diet Full of Whole Plant Foods
Blue Zone Diets: 5 Regional Diets That May Boost Your longevity
CHAPTER#8:WEARABLES IN HEALTHCARE
What are wearable devices?
Health Technology Wearables, Longevity, and the Future of Medicine
The Wearable Medical Device Market
Wearables for Longevity: Virtual Reality
About the Author
Dr. Steven A. Victor, M.D., is a renowned dermatologist whose celebrity clientele include people like Sarah the Duchess of York and Plum Skyes, the Vogue columnist and distinguished author. The doctor is the director of Intellicell Bio Sciences. He has founded some of the world’s most effective rejuvenation practices along with a variety of successful consumer products. He is the founder of LaserSculpt Network, and appears on the program with frequency to discuss the latest in anti-aging procedures. He has appeared on recognized television shows such as 20/20, Good Morning America, and The Today Show. He has also been featured in many publications, such as Vogue and New York Magazine. The doctor has given influential lectures around the world, which are still circulated among libraries and schools today. The doctor is already the author of Ageless Beauty – A Dermatologist’s Guide to Looking Younger Without Plastic Surgery_Body Vs Car.
Why did I write this book?
The answer is simple.
I like many other people want to live as long as possible but I want to live with a quality of life (QOL).
With all the technology available to us this is possible and achieveable!
There is a tremendous amount of information out there and some good but some misleading. I tried my best to comb through all of this and give you facts and not fiction. My goal is to educate you and give you the information needed to live longer and better and have an excellent quality of life.
I practice what I have learned for myself and for others performing stem cell therapy and developing a digital health company to deliver wellness and longevity.
CHAPTER# 1. Understanding Longevity
A person who lives longer than average can be considered to have longevity when he or she lives a longer period of time than average. Having your maximum potential age is essential to living a long and healthy life. By practicing healthy attitudes and behaviors, this goal can be achieved.
The term longevity refers to a long life, or the duration of life for a lot of people. The term comes from the Latin longaevits, which means a life of great length. The word longus (long) and aevum (age) combine in this word to form the concept of a person who lives for a long period of time, which in essence means someone who lives for a long time.
As the average lifespan is determined by the number of years you live, long life implies living longer than something else.
How Is Longevity Defined?
In biology, longevity is sometimes defined as the average lifespan expected under ideal circumstances. It's hard to define what's ideal. There is plenty of research being conducted to determine the best amount and type of exercise to maximize longevity, the best diet to eat to optimize longevity, and whether certain pharmaceuticals or supplements can also help.
Due to advances in medicine, certain deadly infectious diseases have almost disappeared over the past century or so, leading to an increase in life expectancy.
In 1900, babies born on average lived about a half-century. It is estimated that women live an average of 81 years in the United States and men live an average of 76 years1; however, some countries have life expectancies longer.
There is a strong possibility that humanity's true longevity may be much higher than we think. An ideal diet and exercise regime might make it possible for humans to live longer.
Life Span vs. Life Expectancy
A person's life expectancy is a measure of their average lifespan, considering all the mortality figures of their particular group of friends and family. An individual's life span is a measure of their lifespan.
Researchers have been challenged to determine how life spans have changed throughout history because there are fewer historical artifacts and records.
Differences Between Human LifeSpan and Expectancy
In terms of observed examples, life expectancy for a human individual is how long they can live. Lifespan is a simple enough concept, but it is often misunderstood in the study of aging, death, and life.
The human lifespan differs from other commonly used terms in a few important ways.
Human Life Span vs. Human Life Expectancy
It is most common to confuse the term lifespan with life expectancy, another key concept. Both terms refer to the number of years lived, but they mean very different things. A person's life expectancy is the average number of years they can expect to live rather than the maximum number of years an individual can live. Life expectancy is influenced and influenced by an individual's personal health history, genetics, and lifestyle, as opposed to lifespan, which applies to all living humans.
An individual's life expectancy is influenced by a variety of factors, including their family history, environment, diet, and even their age and gender. Your life expectancy may differ from someone else's, and it might even change over time. However, your lives span the same length. All humans share it because we are members of the same species. Is there an average lifespan for people?
What Is the Human LifeSpan?
Since the lifespan of an individual is determined by the longest period between birth and death, the figure has changed over time. A human's maximum lifespan is currently accepted to be 122 years. The Frenchwoman Jeane Louise Calment achieved this age. Between February 21, 1875, and August 4, 1997, Calment lived 122 years and 164 days. Calment's health and mental functioning remained relatively intact until she turned 122.
Longer lives have certainly been claimed, but none of the claims have been documented or confirmed.
Until fairly recently, there was little information available about prehistoric people's lifespans. In the past, historians have been unable to estimate the demographics of any population because of a lack of fossilized human remains.
According to the team, longevity has only significantly increased in recent decades -- specifically past the age of 30 or so -- after 30,000 years of human evolution.
As Caspari writes in a 2011 research for Scientific American, the shift is referred to as an "evolution of grandparents." Three generations might be living together for the first time ever.
Closing the Gap Between Life Expectancy and LifeSpan
As the United States average life expectancy hovers around 79 years, Americans can expect to live forty-four years longer than the average human lifespan. How can we close the gap and live longer? Inheritance genes, for example, are factors that are beyond our control, but we shouldn't overlook those we can control. By living healthier, avoiding toxins, preventing chronic illnesses, and having a little bit of luck, we can close the gap between life expectancy and lifespan.
CHAPTER# 2. The science behind aging
Why Do You Age?
Aging is a relatively new science, which has made tremendous progress in recent decades. Scientists used to search for a single theory to explain aging, but now realize that the process is complex and involves genetics, chemistry, physiology, and behavior. The inevitable fact of aging is now explained by dozens of theories.
What Determines Your Longevity?
The truth is that genetics only account for about 30% of your life expectancy, not all of it. Behaviors, attitudes, environments, and a little luck contribute to the rest.
There are various methods of extending your life that you may have heard about. No one of these theories has been proven in humans, and most of them are just hypotheses. It is proven that a healthy lifestyle will make you live longer.
A.Genetic Theory of Aging
Several studies have shown that genetics can have a significant impact on aging. A study found that mice's lifespans can be extended by as much as 35% when certain genes are removed from their organs. Although researchers do not know what these experiments mean for humans, genetics is thought to account for the majority of variance in aging.
Genetics and aging involve the following concepts:
B.Programmed Theories of Aging
Human bodies are designed to age and follow a specific biological timeline, according to programmed theories. All of these theories agree that aging is natural and "programmed."
Aging theories include the following:
C.Error Theories of Aging
In error theories, aging is explained by environmental damage that builds up over time.
There are several theories related to age-related errors:
D.Biochemical Theory of Aging
The biochemical reactions in your body are constantly changing regardless of what genes you have inherited. Several of these reactions cause damage to the body and, ultimately, lead to the aging process. As the body ages, researchers study these complex reactions to understand how it changes.
The biochemistry of aging includes the following concepts:
Anti-Aging Behaviors
Your behaviors can be modified to prevent premature aging, which is good to know.
Maintaining a youthful appearance is as simple as following these steps:
It is inevitable that we will age. During this time of transition, keep your mind and body healthy.
1. What Is the Genetic Theory of Aging?
What Genes Do and How You Can Change Them?
A person's DNA may tell us more about them than their appearance. According to genetic theory, your genes (and their mutations) determine how long you live. You need to understand what genetics has to do with longevity and how it fits in with aging theories.
Genetic Theory of Aging
Genes play a major role in determining our lifespan, according to genetic theory. Our longevity is determined largely by our parents and their genes at conception, according to this theory.
According to this theory, telomeres, which occur at the ends of chromosomes, determine a cell's lifespan. A telomere is a piece of junk DNA at the end of a chromosome that gets shorter each time a cell divides. Eventually, the telomeres shorten so much that the cells cannot divide without losing significant amounts of DNA.
It is helpful to briefly discuss some of the primary categories of aging theories as well as some of the specific theories within these categories before delving into the details of how genetics affects aging and the arguments in support and against this theory. It is not possible to explain everything we observe in aging processes with one theory or even one category of theories at the moment.
Genes and Bodily Functions
We will discuss the key concepts surrounding aging and genetics by reviewing what DNA is and how genes affect our lifespan.
Each cell of our bodies contains our genes in its nucleus (inner area). A human DNA molecule contains 46 chromosomes, 23 that she inherits from her mother and 23 that she inherits from her father. Our bodies contain 46 chromosomes each (along with mitochondrial DNA, which is found in the mitochondrial organelles). Our gender is determined by two sex chromosomes and 44 autosomes. DNA in mitochondria, on the other hand, is much less genetically rich and only comes from mothers.
Chromosomes contain our genes, the blueprint for every process in our cells. Genes are responsible for carrying information from one cell to another. Genes can be visualized as words and sentences made up of letters. Every cellular process is controlled by these words and sentences.
A mutation that alters one of these genes can result in the manufacture of an abnormal protein, which then performs a defective function. Mutations in proteins that control cell growth may cause cancer. It is possible for various hereditary syndromes to occur if these genes are mutated from birth. In the case of cystic fibrosis, a child inherits two mutated genes that control a protein that controls channels for chloride transport across sweat gland cells and digestive cells. A single mutation causes the glands to produce thicker mucus, with the resulting problems that accompany this condition.
How do Genes Impact the Lifespan?
Longevity can be attributed to our genes without a complex study. Longer-living parents and ancestors are more likely to live longer, and vice versa. Additionally, genetics alone cannot explain aging alone. As a result of studies examining identical twins, it was discovered that there is clearly something else going on: identical twins don't always live the same amount of years regardless of their genes.
There are some genes that promote longevity and are beneficial. As an example, a gene that reduces a person's heart disease risk helps him or her metabolize cholesterol.
It is possible to shorten lifespan due to inherited gene mutations. Mutations can also occur after birth due to exposure to toxins, free radicals, and radiation. Most mutations are not harmful, and some can even be beneficial. Somatic mutations are those occurring after birth. As a result of genetic mutations, a healthy population has a greater amount of genetic diversity. The body is not affected by silent mutations.
Mutations in some genes can have harmful effects, such as increasing the risk of cancer. Breast cancer is predisposed to mutations in BRCA1 and BRCA2. In tumor suppressor genes, proteins are coded that control DNA repair or cell elimination if a repair cannot be accomplished.
Various heritable gene mutation-related diseases and conditions can directly affect lifespan. The lungs are affected by many diseases, including cystic fibrosis, Tay-Sachs disease, sickle cell anemia, and Huntington's disease.
Key Concepts in the Genetic Theory of Aging
There are several important concepts and ideas in the field of genetics and aging, ranging from telomere shortening to stem cell theories.
A.Telomeres
Telomeres are pieces of "junk" DNA located at the ends of our chromosomes. It appears that telomeres serve as a protective mechanism, preventing DNA ends from attaching to each other or forming circles. They do not code for proteins. The telomeres of cells are snipped each time they divide. Then. If further snipping occurs, the chromosomes and genes can be damaged so that the cell dies.
During a cell's lifetime, it can divide a maximum number of times (the Hayflick limit). Cancer cells have figured out a way not to remove or even lengthen a telomere section. White blood cells, for example, do not undergo this shortening of telomeres. In spite of the fact that genes in our cells contain the code word for the enzyme telomerase, which inhibits telomere shortening and possibly even lengthens them, white blood cells and cancer cells are the only cells in which the gene is "turned on" or "expressed," as geneticists say. We may be able to live longer if this telomerase was turned on in other cells (but not to the extent that they grew uncontrollably like cancer cells).
It has been found that chronic conditions like high blood pressure are linked with less telomerase activity, whereas a healthy diet and physical activity are linked with longer telomeres.
Telomeres are also shorter in people who are overweight.
B.Longevity Genes
The longevity gene is a specific gene associated with a longer life expectancy. Several genes, including SIRT1 and SIRT2, have been shown to be associated with longevity. A study of over 800 people aged 100 or older found three notable differences in age-associated genes.
C.Cell Senescence
As cells age, they decay, a process known as senescence. The telomeres may shorten or old or damaged cells may undergo apoptosis (cell suicide), which kills them off.
D.Stem cells
Immature pluripotent stem cells can produce any cell type in the body. Age-related depletion or loss of the ability to differentiate stem cells may occur. This theory refers to adult stem cells instead of embryonic stem cells. A certain number of cell types are capable of maturing from adult stem cells, unlike embryonic stem cells, which produce all types of cells. A small number of our bodies' cells are stem cells since the majority of our bodies' cells are differentiated, or fully mature.
The liver is one tissue type for which regeneration can be achieved by this method. However, brain tissue doesn't usually have this regenerative capability. Currently, there is evidence that stem cells themselves might be affected by aging, but this is a chicken-and-the-egg argument. In some cases, aging can result from changes in stem cells, while in others, aging can result from changes in stem cells.
E.Epigenetics
An epigenetic study examines how genes are expressed. A gene may exist, but it can also be turned on or off. The body has genes that are only activated for a short period of time. As a result of epigenetic research, scientists are also gaining a better understanding of how environmental factors may either protect or predispose to disease within the constraints of genetics.
Three Primary Genetic Theories of Aging
The genes play an important role in determining the chances of survival, as mentioned above. Genetic theories are divided into three main groups.
Evidence Behind the Theory
A genetic theory of aging is supported by several avenues of evidence.
Some species (such as butterflies) have very short lifespans, while others, such as elephants and whales, have lifespans similar to ours. Genetic theory may be strongest supported by the considerable species-specific differences in maximal survival. There is no difference between survival within a single species, but survival within two species can be very different.
Studies on twins also show that genetic factors play a role, as identical twins (monozygotic twins) have a much longer life expectancy than non-identical twins or dizygotic twins. By comparing identical twins raised together and those raised apart, we can distinguish between behaviors that affect family longevity, such as eating habits and lifestyle habits.
Gene mutations have also been shown to increase survival in other animals on a broad scale.24 In some worms and mice, a single gene mutation can double the lifespan.
The genetic theory also provides evidence for certain specific mechanisms. The length of telomeres has been directly measured, and genetic factors can increase telomere length.
Evidence Against Genetic Theories of Aging
An evolutionary perspective provides a compelling argument against genetic aging or "programmed lifespans." Is there a reason for a specified lifespan after reproduction? A person's life has no "purpose" after they have reproduced and raised their children to adulthood, so what is it for?
Lifestyle and disease also play a significant role in aging, as we know. The lifespans of identical twins may differ greatly based on their exposures, lifestyle factors (such as smoking), and levels of physical activity.
2. Overview of Programmed Theories of Aging
If the body is a machine, then why do we not live forever? A number of theories exist about aging, but programmed theories serve to explain why we must die.
Human biology is programmed to age and aging is considered an essential and innate part of our bodies. If we lived forever, we would never die. The endocrine system (hormones), the immune system, and our genes are three major systems that affect aging. Symptoms and signs of aging are caused by these systems changing over time.
The Body Is Not a Machine
The body is not a machine, which is crucial to understanding this concept. The human body should not be compared with a machine, even though we often do so. Cells in the human body are constantly repaired and replaced, unlike machines that have only their original parts.
The human body ages differently than a machine because it is an amazing, open, dynamic system that constantly renews itself.
Aging Is About Evolution
As long as the human body is capable of self-repair and renewal, there is no reason why it should "wear out." Therefore, aging must be caused by something other than time.
Biological aging and death are not necessary parts of the programmed theory of aging. Species would not be forced to reproduce if they did not have the genetic capacity to age and die.
There would be no end to the species until a change in climate or other factors wiped it all out. Evolution would not exist if biological individuals lived forever.
Aging Is Programmed
Because aging is an evolutionary process, not a biological process, it must be inherent within the organism and not caused by disease or environmental factors. This theory holds that aging and death are not caused by wear and tear or exposure, but rather are genetically programmed, natural, and necessary. The genetic code dictates that we will age and die.
Evidence Supporting the Theory
The evidence supports this theory by showing that lifespans within species are not very variable. On average, an elephant lives 70 years, that of a spider monkey is 25, and that of a human is 80.
In general, lifespan within species is fairly constant regardless of factors such as nutrition, medical care, and demographics. Biological aging is believed to occur as a result of wear and tear, which would result in more variance in lifespan between species.
In spite of this, aging and dying is inevitable, but you can take steps to improve your long-term health.
3. The Hormone Theory of Aging
Is it possible that your hormones are aging you? A hormone theory of aging is one of the many theories explaining why we age. Those who support this theory believe hormones, which control organ function, may play a role in aging.
Role of the Endocrine System
Many body processes are regulated by the endocrine system, including metabolism, nutrient use, excretion, and reproduction. Menopause occurs as a result of these systems becoming less efficient as you age. As a result of these changes, the hormonal theory of aging states that we age.
Do Hormones Cause Aging?
Hormones play a role in aging, and some evidence supports this theory. It was found that the pituitary gland controls much of the body's endocrine system in an earlier study that removed the pituitary gland from mice. All of the mice-identified hormones were then supplemented into the pituitary gland in order to replace the pituitary gland.
The mice without pituitary glands lived longer than their control counterparts who had the gland. As a result, researchers concluded that pituitary glands also secrete a hormone that adversely affects aging, but this hormone is unknown.
In a variety of organisms, mutations reducing insulin-like growth factor 1 (IGF-1) longer life spans. Nevertheless, reducing IGF-1 does not have consistent effects on human age-related diseases. Certain people are at a reduced risk, while others are at a greater risk. Taking human growth hormone (HGH) to prevent aging is counterproductive since it stimulates the production of IGF-1.
Researchers on a calorie-restricted diet and centenarians had similar endocrine profiles, with both having a favorable GH/IGF-11/insulin profile, according to a review published in Frontiers in Endocrinology in 2019. There are numerous areas in which lifestyle modifications can have a positive effect on hormonal function, including restricting calorie intake. Weight loss and exercise improving insulin sensitivity are other examples of lifestyle changes improving hormone function.
Hormones for Anti Aging
Many people believe that hormones or a lack of hormones may cause aging, which has led them to believe that certain hormone concentrations might be anti-aging elixir. The pituitary gland produces growth hormone, which is essential for the maintenance of tissues and organs throughout life. Childhood growth is also influenced by it. Proponents of synthetic human growth hormone insist it can stave off the decline of tissue growth caused by aging, in this way promoting it as a possible fountain of youth.
Growth hormone deficiencies are rare in adults, but some adults require supplementation. Further research is needed to determine whether HGH has any other potential benefits. Additionally, HGH can cause swelling of the arms and legs, joint and muscle pain, carpal tunnel syndrome, diabetes, hypertension, and colon cancer in some cases.
There are also theories that suggest a reduction in IGF-1 is beneficial for aging because growth hormone stimulates IGF-1. If growth hormone was added, the opposite effect would occur.
4. The Wear-and-Tear Theory of Aging
Essentially, human bodies wear out as a result of frequent use, according to the wear-and-tear theory of aging. As a result, they become ineffective if they wear out.
Some people call it basic limitation theory or simple deterioration theory. There have been many theories on aging that have emerged over the years. The process of aging is viewed by some as more intentional than others.
Basic Tenets of Wear-and-Tear Theory
A body wears out over time according to the wear-and-tear theory. As inanimate objects age and become less functional, this theory makes sense when it comes to cars and clothes.
Causes of Wear-and-Tear Damage
Body systems can be damaged by a variety of internal and external factors. Genes can be damaged by radiation, toxins, and UV light. It is also possible for the body's own functioning to cause damage. Cells and tissues may be damaged by free radicals produced when oxygen is metabolized in the body.
Nerve cells in the brain are one cellular system that doesn't replace itself throughout life. The loss of these cells eventually results in the loss of function.
The wear-and-tear theory predicts that cells will only last a certain amount of time before becoming threadbare or getting holes. As with socks, they can be patched as many times as they like, but then they simply stop working.
In cells that divide repeatedly, DNA can be damaged and errors can accumulate. This resulting process eventually leads to a senescent cell, which can no longer divide.
As a result of oxidative damage, proteins are cross-linked, which prevents them from performing their intended functions. Your body's mitochondria, the cell's powerhouses, are damaged by free radicals, which cause their cell membranes to malfunction.
Evidence For and Against
The wear-and-tear theory may seem logical based on observations, but these gut feelings should be compared with what's known scientifically about the body and aging.
It has been found that wear-and-tear plays a role in aging in some processes. However, other findings cast doubt on this theory. This theory is supported by both empirical and theoretical evidence.
Evidence For
Evidence Against
Supporting Evidence
Wear-and-tear theories of aging are most compatible with perceptions of aging. A person or object ages as their physical and mental condition deteriorates, regardless of their chronological age.
As a general rule, the wear-and-tear theory is closely related to the law of entropy, which governs chemistry and physics. All systems tend towards progressive disorganization or entropy.
As humans age, their bones and skin undergo structural changes. With age, the number of cellular functions declines. Age causes cells to be less able to absorb nutrients, regardless of a good diet.
Contrary Evidence
As the body is capable of self-repair, the wear-and-tear theory is invalid. To repair genetic damage, DNA contains DNA-repair genes (such as tumor suppressor genes).
There is also evidence that certain hormonal factors or microenvironments can reverse the aging process partially or completely. Over time, mistakes in repair may accumulate, and not all damage can be repaired completely.
During their growth phase, organisms become stronger and stronger, which is another argument against wear and tear. A living organism is often fragile when it begins life, unlike a new car or computer that is fresh off the assembly line.
Their strength and resilience increase as they age. Most broken parts can be repaired and replaced by them. Finally, wear-and-tear can actually extend life in some circumstances.
Another argument is presented when examining the biochemical composition of the body. Do animals of different species have different lifespans? Are there reasons why some whales live nearly twice as long as humans?
When salmon swim vigorously upstream and then die, seemingly at their optimum physical condition, why do they spawn?
Weisman's theory of why aging occurs in the 1800s is only one explanation of why aging occurs. In Shakespeare's "seven ages of man," aging is addressed, and religious texts have also addressed it for millennia.
It becomes clear that the wear-and-tear theory cannot explain everything going on in the body, even though it seems most natural based on observation.
The decline in function described as "wear and tear" in the "wear-and-tear" theory is a result of aging rather than a cause, according to some researchers. As we gain a better understanding of genetics, we will be able to determine what causes bodies to age.
What Does This Mean for You?
Aging is universal, regardless of what theories are correct, or whether aging is an amalgamation of more than one theory. The lifestyle choices one makes may be able to defer their demise to some extent, improve their quality of life, or both.
5. The Free Radical Theory of Aging
Are you familiar with free radicals? Your skin may be damaged and your body may age as a result. Is that true, however? You need to know what's considered to be the most recent research and how the findings support the free radical theory.
What Are Free Radicals?
It is normal for cells to produce free radicals as a byproduct of their function. Oxygen molecules are unstable when cells produce energy. As a result of their free electrons, these molecules are highly unstable. In the body, free radicals bond with proteins and other essential molecules, preventing them from functioning properly.
There are many factors that can cause free radicals, including diet, stress, drinking, smoking, exercise, exposure to the sun, inflammation drugs, and air pollutants.
What Are Antioxidants?
If your body is well supplied with antioxidants, it can minimize damage caused by free radicals. Antioxidants are substances found in plants that saturate free radicals like sponges. Plants and other foods may provide the full benefits of antioxidants. It appears that supplements are not as effective as they once were.
Free Radicals and Aging
Our bodies undergo many changes as they age as a result of free radicals. As a result of free radicals, DNA is damaged, proteins cross-link, and other changes occur. As a result of this damage, we age over time.
Evidence supports this claim. Animal studies have shown that adding antioxidants to mice and other animals' diets can slow the aging process. While free radicals may play a role in the aging process, they don't fully explain all of the changes that occur during aging.
New research suggests that the body can benefit from free radicals in some cases and that consuming more antioxidants from food would have the reverse effect. Free radicals were also found to extend the life expectancy of worms in one study (in worms). While it's unclear if these findings would apply to humans, research is beginning to raise doubts about the free radical theory.
How our environment affects longevity
The following suggestions will help you mitigate the health effects of the environment:
1. Air quality:
Due to the recent lockdown, thousands of deaths have been averted in Europe alone. Our respiratory and cardiovascular systems are greatly impacted by particulates. Nitrogen Dioxide pollution is one of the highest in the world in London. Despite this, London's mayor has made significant progress in reducing harmful emissions (by 20% in the last four years). Furthermore, hybrids and electric vehicles have never been more needed.
2. Sun exposure:
As a result, you may develop skin cancer as well as damage the genetic material of your skin. For prolonged exposure to the sun, you should use a daily facial moisturizer with at least SPF30. A higher SPF is required for lighter skin. One study showed that sun exposure actually increased longevity (only by 7 months), which may be due to those who eat healthier, have higher Vitamin D levels, or live an active lifestyle.
3. Smoking:
It should go without saying. Even smoking a couple of cigarettes a day has significant risks since there is a non-linear relationship to the amount smoked. Because smoking is prohibited in public places, passive smoking has been reduced to a great extent.
4. Light emission:
As backlit screens affect your internal body clock (Circadian Rhythm), they can disrupt sleep, which is essential for longevity. After sunset, you should wear blue-light filter glasses and set your phone/devices to the 'night shift' mode to reduce blue light emissions. Within two hours of bedtime, backlit screens should be avoided.
5. Background radiation:
Radiation is primarily emitted from X-rays and CT scans, although radiation levels vary widely between procedures. In Cornwall, where radon levels are high, lung cancer is a risk, though the risks are very small. Radon occurs naturally in the ground, and high levels are a factor in lung cancer. Flying also exposes us to radiation. An X-ray of the chest is equivalent to one transatlantic flight. Despite these small amounts of radiation, there is little overall effect, unless you travel extensively. It has been widely debated whether high mobile phone use causes 'wireless radiation'. WHO currently classifies it as potentially carcinogenic, but the Health Protection Agency has found no consistent evidence to support this claim.
6. Higher Altitudes:
Whether this is due to cleaner air is difficult to say, but it is known that mountainous regions are more likely to have populations living beyond average life expectancies.
7. Pesticides:
Over the decades, pesticides have evolved and we no longer use highly toxic pesticides like DDT, which is still detectable in people's bodies. Regulations have become much stricter, so producers are now finding hundreds of times less residue on their produce than they were previously able to find on their produce. There is ongoing debate over whether organic pesticides are any more effective than synthetic pesticides. Although washing your fruit and vegetables is advisable, it is mostly to prevent infections such as Coronavirus, Norovirus, and E.Coli.
8. ‘The Hygiene Hypothesis:
Our immune system is dysfunctional due to over-sanitization. We need to change our diet and urban lifestyle more than we need to be more hygienic. It suggests that we aren't exposed to healthy micro-organisms early on in life (particularly related to our gut flora), which contribute to the development of our immune system. We may have seen an increase in allergies and auto-immune conditions due to the manipulation of our environment over the past century. It has been found that probiotics can aid in this process.
CHAPTER# 3.A Guide to Longevity Throughout History
Humans used to live for how long? The average life expectancy of people from hundreds, even thousands of years ago is often quoted in statistics. When our ancestors were alive, did they die at the age of 30 or 40? Let's take a look at life expectancy and life spans throughout history to get a better idea of how they have changed.
Ancient Through Pre-Industrial Times
The lack of reliable evidence from these periods also affects estimates of life expectancy for the entire population.
According to Finch, deducing historic life expectancy and death causes in the absence of information is challenging.
Using historical data from pre-industrial Sweden (mid-18th century) and contemporary hunter-gatherer societies from Venezuela and Brazil as a compromise, he and other evolution experts propose reasonable comparisons.
In these early centuries, Finch writes, the main causes of death were infections, whether they were caused by illnesses or accidents or infected wounds from fighting or accidents.
The lack of hygienic living conditions and access to effective medical care led to a life expectancy of about 35 years old. At the time, infant mortality was estimated at 30%, dramatically affecting life expectancy at birth.
It doesn't mean that people in 1200 A.D. passed away before 35. For every child who dies in infancy, another one might live to 70.
A number of diseases, injuries, and accidents continued to pose risks up to the age of about 15. It is possible for people who survive this hazardous phase of their lives to live into old age.
A number of infectious diseases would limit longevity in the 14th century, including cholera, tuberculosis, and smallpox, but none was as devastating as the bubonic plague. A third of Europe's population was wiped out by the Black Plague, which temporarily affected life expectancy.
From the 1800s to Today
Between the 1500s and 1800s, the average life expectancy of Europeans was 30 to 40 years.
A period of ten generations has seen life expectancy at birth doubled since the early 1800s, according to Finch. There are many reasons for the massive increase, including improvements in health care, clean running water, sanitation, immunizations, and better nutrition.
Only in the mid-1800s did doctors begin washing their hands regularly before surgery. Since then, an improved understanding of hygiene and microbe transmission has contributed significantly to public health.
Life expectancy was still impacted by the disease, however. During the 1800s, rheumatic fever, scarlet fever, and parasites such as typhoid were all common.
In 1921, countries like Canada still had a 10% infant mortality rate, which meant that one out of every ten babies died. Until the early 1980s, Statistic Canada reported that people in that country had a longer life expectancy at age 1 than at birth.
Central Intelligence Agency comparisons show that life expectancy in most industrialized countries is over 75 years.
In the Future
For the first time in modern history, lifestyle factors such as obesity may halt or reverse life expectancy rises.
A number of epidemiologists and gerontologists, including Olshanky, warn that obesity and its complications, like diabetes, could reduce life expectancy at all ages-due to over two-thirds of Americans being overweight or obese.
As life expectancy rises in the West, there is both good and bad news about it - it's great to live longer, but it also means you're more vulnerable to illnesses that strike as you get older. Heart disease, cancer, diabetes, and dementia are all age-related diseases.
In fact, it's beneficial to keep a healthy weight, exercise regularly, and keep stress hormones like cortisol at bay in order to prevent or at least delay many of these conditions, although they can affect both quantity and quality of life.
CHAPTER#4:DIET AND LONGEVITY
The Best Foods for Longevity
Eating can either help or harm us, it is no secret. We consume a diet full of processed foods that is inadequately nourishing and has a direct correlation with cardiovascular disease, obesity, and type 2 diabetes. There is another way to do it. Eating certain foods can make you feel energized and maintain a healthy weight. To live longer and be healthier, you should eat foods that are rich in nutrients. You'll wonder why everyone else isn't eating this way after eating natural plant foods as a primary part of your diet. We need your help in spreading the word.
1.Cruciferous Vegetables
These foods are powerful powerhouses that have the ability to alter human hormones, activate the body's natural detoxifying system, and inhibit cancer cell growth. In order to release their potent anticancer properties, cruciferous vegetables should be chewed thoroughly or eaten shredded, chopped, juiced, or blended.
As well as protecting the blood vessel wall from inflammation, cruciferous vegetables are nutrient-dense, making them the most nutrient-dense of all the foods. Make sure you consume a variety of raw and cooked foods on a daily basis. Broccoli, sprouts, cauliflower, Brussels , kale, and cabbage are all healthy choices.
2. Salad Greens
A raw leafy green vegetable, especially cruciferous vegetables, contains less than 100 calories per pound, which makes them ideal for losing weight. Furthermore, salads, leafy greens, and raw vegetables are associated with lower risks of heart attacks, strokes, diabetes, and a variety of cancers.
Folate is another essential B-vitamin found in leafy greens, along with the antioxidants lutein and zeaxanthin. You can also try spinach, mustard greens, kale, collard greens, or lettuce. Carotenoids, particularly those found in leafy greens, act as antioxidants and anti-inflammatory agents.
3. Nuts
A low-glycemic food with healthful fats, plant proteins, fiber, antioxidants, phytosterols, and minerals, nuts are a high-nutrient source with a low glycemic index, making them an important component of an anti-diabetes diet. It may be that heart-healthy components in nuts suppress appetite, despite their high caloric density. Regularly eating nuts can reduce cholesterol levels and reduce the risk of heart disease. If you want a creamy salad dressing, blend raw cashews with walnuts or almonds.
4. Seeds
A seed's nutritional profile is similar to that of a nut, with healthy fats, minerals, and antioxidants. Furthermore, they have a higher level of protein and trace minerals. Omega-3 fats are also found in hemp seeds, chia seeds, flax seeds, and quinoa seeds.
These seeds contain lignans, phytoestrogens that fight breast cancer. The nutrients in sesame seeds and pumpkin seeds are particularly rich in calcium and vitamin E, which make them excellent sources of calcium. Nuts and seeds are the most nutritious when they are eaten raw or lightly toasted. Make your morning smoothie or oatmeal healthier by adding flax or chia seeds.
5. Berries
The antioxidant content of these fruits makes them very heart-healthy. Researchers found that eating blueberries or strawberries daily for several weeks increased blood pressure, reduced oxidative stress, and reduced bad cholesterol. The antioxidant properties of berries are also believed to prevent cancer, and they are excellent foods for the brain; berries may even help prevent cognitive decline with age. Try something new, like goji berries, or stay with the tried and true strawberries and blueberries.
6. Pomegranate
Pomegranates contain tiny, crisp, juicy arils with a delicious combination of sweet and tart flavors. Over half of the antioxidant activity of pomegranate juice comes from punicalagin, the most abundant phytochemical in pomegranates. A variety of phytochemicals in pomegranates have been linked to cancer prevention, cardioprotection, and brain health benefits.
As compared to those who drank a placebo beverage for 28 days, older adults who consumed pomegranate juice performed better on a memory task in another study. To remove edible arils from the fruit, score it around half an inch deep on the diameter, twist to split it in half, and pound the back with a large spoon.
7. Beans
You can reduce your appetite, stabilize your blood sugar, and reduce your risk of colon cancer by consuming beans and other legumes on a regular basis. A highly nutrient-dense starch, beans are an effective anti-diabetes and weight-loss food because they are slowly digested, which reduces blood glucose spikes after meals and promotes satiety, thereby reducing food cravings. The consumption of beans, peas, or lentils twice a week has been shown to decrease colon cancer risk. Legumes also provide significant protection against other forms of cancer as well. All beans, including red beans, black beans, chickpeas, lentils, and split peas, are good for you, and it's up to you to decide which you prefer.
8. Mushrooms
Regular consumption of mushrooms reduces breast cancer risk. Because they contain aromatase inhibitors (compounds that inhibit the production of estrogen), white and Portobello mushrooms are especially protective against breast cancer.
There are many benefits to mushrooms: Studies have shown that they inhibit cancer cell growth, reduce inflammation, enhance immune cell activity, prevent DNA damage, and promote angiogenesis. Agaritine, a substance that can cause cancer, is significantly reduced by cooking mushrooms; raw mushrooms contain it. You should regularly eat common white mushrooms as well as more exotic varieties such as shiitake, oyster, maitake, and reishi mushrooms.
9. Onions and Garlic
As members of the Allium family, onions contain anti-diabetic, anti-cancer, and cardiovascular health benefits. The consumption of onions is associated with a lower risk of gastric and prostate cancers. Chopped, crushed, or chewed, these vegetables release organosulfur compounds that detoxify carcinogens, halt cancer cell growth, and block angiogenesis. These compounds prevent cancer by detoxifying carcinogens. Furthermore, onions are high in antioxidant flavonoid compounds, which may contribute to cancer prevention by reducing inflammation. Leeks, chives, shallots, and scallion are among the vegetables you can use.
10. Tomatoes
Lycopene, Vitamin C, E, beta-carotene, flavonoids, and beta-carotene, among others, are all health-promoting nutrients found in tomatoes. Specifically, lycopene promotes healthy prostate development, prevents UV skin damage, and reduces the risk of cardiovascular disease.
Tomato sauce has ten times more lycopene per cup than raw, chopped tomatoes. You can also get additional nutrition from tomatoes by combining them with nuts or a nut-based dressing, since carotenoids, such as lycopene, are best absorbed with healthy fats. To avoid the endocrine disruptor BPA in can liners, buy diced and crushed tomatoes in glass jars instead of cans.
The 14 Best Anti-Aging Vitamins and Supplements
While aging is inevitable, we tend to want to maintain our youth as long as possible.
A number of aging processes can't be stopped, but certain dietary changes and lifestyle changes can slow them and lower your risk.
As we age, we lose telomeres, which are the structures which are located at the ends of chromosomes and play a very important role in the division of our cells. These structures cause accumulated cellular damage due to reactive molecules called free radicals, as well as accumulated DNA damage caused by repetitive replication of each chromosome.
There are several ways to slow down the progression of aging, including a nutrient-dense diet, exercising regularly, and minimizing the intake of tobacco and alcohol as much as possible. This will help you maintain healthy aging and delay the effects of aging.
Scientists have identified certain substances that may prevent aging-related diseases and slow the aging process.
There are 14 supplements that can help slow aging's effects.
1. Curcumin
As a strong antioxidant, turmeric's active ingredient, curcumin, is shown to possess powerful cellular protective properties.
When cells stop dividing, it is called cellular senescence. A person's aging process speeds up due to the accumulation of senescent cells.
Certain proteins are activated by curcumin and help delay and promote cellular senescence.
Curcumin also decreases cellular damage in animals and significantly increases lifespan. This compound has been shown to delay aging-related diseases and relieve symptoms associated with aging.
Turmeric consumption may reduce the risk of cognitive decline associated with aging in humans.
Take supplements containing curcumin or turmeric to increase your intake of curcumin.
2. EGCG
The polyphenol epigallocatechin gallate (EGCG) is found in large amounts in green tea. A reduction in cancer and heart disease risks is among its impressive health benefits.
The compound may also protect against age-related diseases and promote longevity.
A potential mechanism for EGCG's action is by restoring mitochondrial function and interacting with pathways related to aging. Furthermore, it induces autophagy, a process in which damaged cells are removed from the body.
Green tea consumption may also reduce ultraviolet (UV)-induced hyperpigmentation, as well as protect against aging skin.
Additionally, research suggests that daily green tea consumption may reduce stress and activate nerve cells, thereby suppressing brain aging.
EGCG is found in green tea and concentrate green tea extract supplements, which are both ways you can get it into your diet.
3. Collagen
Collagen production slows with age, which leads to accelerated signs of aging such as wrinkles.
The supplementation of collagen may reduce wrinkles and dry skin, among other signs of aging.
As one example, one 12-week study with 72 women showed that taking a supplement that contained 2.5 grams of collagen per day - along with several other ingredients, including biotin - significantly improved skin hydration, roughness, and elasticity after taking the supplement.
It has been shown that collagen supplements may be successful in improving the elasticity of the skin, reducing wrinkles, increasing the skin's hydration, and even improving the growth of nails.
The results of these studies are promising, although many of them are sponsored by collagen product manufacturers.
Collagen supplements can be found in a variety of forms, such as powders and capsules.
4. CoQ10
You produce coenzyme Q10 (CoQ10) in your body. Energy production and cellular damage are protected by it.
There is evidence that CoQ10 levels decrease with age. In older people, supplementation with it may improve certain aspects of their health.
Several studies have shown that supplementing with CoQ10 and selenium improves overall quality of life, reduces hospitalizations, and slows physical and mental decline among older adults.
The oxidative stress caused by free radical accumulation may be relieved by CoQ10 supplements, which can reduce the onset of age-related diseases and accelerate the aging process.
CoQ10 supplements may also reduce plaque buildup in your arteries and reduce blood pressure, as well as prevent the formation of oxidized cholesterol in your arteries.
5. Nicotinamide riboside and nicotinamide mononucleotide
Adenine dinucleotide (NAD+) is made up of nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR).
NAD+ is involved in many critical processes in every cell of your body, including energy metabolism and DNA repair.
With age, it decreases in levels. There is a possibility that this decline may be related to physical decline and the onset of age-related diseases like Alzheimer's.
Further, NAD+ precursors NMN and NR may aid in restoring NAD+ levels and cellular changes associated with aging.
NR supplementation increased NAD+ levels in skeletal muscle and reduced inflammatory proteins in 12 men aged 75 and older after a 21-day study. This study, however, may be hindered by conflict of interest.
However, NMN supplementation significantly increased telomere length in mice and a few people aged 45-60 after 30 days. As we age, our telomeres shorten.
It is important to have more human research done on NR and NMN despite these promising results.
6. Crocin
Saffron, one of the most popular and expensive spices used in Indian and Spanish cooking, contains crocin, a yellow carotenoid pigment.
There are many health benefits to crocin, including its anticancer, antiinflammatory, antianxiety, antidepressant, and antidiabetic properties. Additionally, it may prevent cognitive decline associated with aging.
There is an increased level of advanced glycation end products (AGEs) in the body, which are associated with accelerated aging, and reactive oxygen species (ROS). Crocin inhibits the release of these compounds.
As well as reducing inflammation, crocin protects against UV light-induced cellular damage in human skin cells.
Due to saffron's high price, taking a concentrated saffron supplement may be more cost-effective.
7. Vitamin C
As an antioxidant, vitamin C protects your cells from oxidative damage. Moreover, it regulates inflammation and immune function, as well as many other processes that are essential to a healthy aging process.
To protect against age-related conditions, it is important to maintain adequate levels of this vitamin.
Study results in 80 healthy adults with an average age of 60 showed that those with higher blood levels of vitamin C were better at focusing, remembering, making decisions, recalling, and recognizing.
A healthy skin requires vitamin C as well. It may also prevent wrinkle development and premature aging caused by sun exposure by improving skin hydration and stimulating collagen production.
Vitamin C supplementation may also improve immune function in older adults, according to some evidence.
Due to the higher chances of older adults having suboptimal or inadequate vitamin C levels compared to people of middle age or younger age, if they do not consume enough vitamin C-rich foods like fruit and vegetables in their diet, they might want to consider taking supplements.
Other anti-aging supplements
Several supplements may also promote healthy aging. Each of them still needs more human research.
8. Vitamin E
The antioxidant vitamin E plays a key role in regulating inflammation as well as immune function.
The aging process may require older individuals to consume more vitamin D to maintain their health.
9. Theanine
A concentration of L-theanine is found in green tea, among other teas.
There have been studies that suggest supplementing with L-theanine can improve brain function and protect against liver dysfunction, inflammation, and oxidative stress in middle-aged adults.
10. Rhodiola
This plant is effective in reducing inflammation due to its medicinal properties.
It has been suggested that rhodiola may contribute to long life in animal studies. Human research still needs to be conducted.
11. Astragalus
In traditional Chinese medicine, astragalus is used to reduce stress.
As a result, it may reduce oxidative stress, support immunity, prevent cellular damage, and activate telomerase, an enzyme that keeps telomere length stable.
12. Fisetin
A flavonoid compound called fisetin is a senotherapeutic, meaning it might kill cells that have senescence.
There is evidence that it may extend life expectancy, reduce senescent cell count, and protect against brain aging in rodents.
13. Resveratrol
Activating certain enzymes called sirtuins is one way resveratrol may promote longevity. It is found in berries, grapes, peanuts, and red wine.
A human study is needed to confirm whether this compound increases life expectancy in animals.
14. Sulforaphane
As a sulfur compound, sulforaphane is powerful anti-inflammatory and is concentrated in cruciferous vegetables.
In recent studies, sulforaphane increased roundworm lifespans and prevented age-related heart problems in mice.
Anti-Aging Mediterranean Diet
Do you think you can live longer by eating the right foods? Yes and no. Obesity, coronary heart disease, and cancer risks can be reduced through certain dietary patterns. It is possible to live a healthier life through adopting certain diet habits and learning about them, such as the Mediterranean diet.
Mediterranean Diet for Health
There is a growing interest in Mediterranean diets due to the fact that Mediterranean countries have some of the lowest rates of coronary heart disease and some of the longest life expectancy in the world. Even though the cultures and diets in the region varied, this was generally true.
Since that time, the term has usually been applied to a diet that excludes meat, refined sugars, and saturated fat while emphasizing fruits, vegetables, nuts, oil, and fish.
1.Grains
All three components of whole grains are present: the bran on the outside, the starchy endosperm in the middle, and the vitamin- and mineral-filled germ in the middle.
It is important to eat whole grains such as wheat, barley, brown rice, buckwheat, oats, bulgur, and quinoa.
Unprocessed grains contain more fiber and vitamins E and B than refined grains, which is linked to longevity.
Cholesterol and type 2 diabetes are reduced by eating unrefined, high-quality grains.
Those of you who are wary of carbs, take heart: The Iowa Women's Health Study followed 27,000 postmenopausal women for 17 years, after which they found that women who consumed only four or seven servings of whole grains weekly had a 31% lower risk of dying during those 17 years than women who ate no or very little whole grains in their diets. A serving a day is less than that.
2.Fruits and Vegetables
Fruits and vegetables are abundant in the Mediterranean diet. Phytochemicals, or plant nutrients, are often found in the produce that has the brightest colors.
Fruits and vegetables should make up half of your plate at every meal. A day's worth of vegetables and fruits is recommended to be 2 1/2 cups, depending on activity level.
3.Olive Oil
An oil is a fat that is liquid at room temperature. In the Mediterranean diet, olive oil is a hero for its heart-healthy monounsaturated fats.
Plant-based oils with monounsaturated and polyunsaturated fats, like sunflower, soybean, and safflower oils, are also more healthy than solids like butter and margarine.
4.Fish
Mediterranean diets are known for their rich intake of omega-3 fatty acids, which are present in fish such as herring, sardines,salmon,albacore tuna, and mackerel. These help regulate blood pressure and keep blood vessels healthy. Two to three times a week, eat fatty fish.
5.Beans
The legume family includes beans, peas, and lentils. They include garbanzo beans (chickpeas), pinto, kidney, black, and Romano beans. They provide great protein, are filling, low in fat, and are extremely versatile when it comes to adding to soups and stews. To reduce sodium in canned legumes, give them a good rinsing before eating.
6.Nuts
Many people worry about weight gain avoid nuts due to their high calorie content.
It is important to watch your portions, but nuts contain little saturated fat, and eating them several times a week could lower your risk of heart disease.
Limit yourself to one handful per day, and avoid honey-roasted and heavily salted ones.
7.Dairy
Despite consuming a lot of cheese and full-fat dairy products, Mediterranean populations do not suffer from coronary artery disease.
Other factors, such as smaller portions and increased physical activity, may also contribute to this phenomenon.
There is also a tendency for Mediterranean people to consume fermented milk products like yogurt, which may be contributing to the problem.
8.Wine
People in Mediterranean countries drink wine and seem to benefit from it, so it may be beneficial in North America to promote wine consumption for increasing longevity.
Women who drink moderately, about one drink per day, and men who drink two drinks per day, are at lower heart disease risk. You shouldn't consume more than that to prevent colon or breast cancer.
CHAPTER#5:ENHANCING LONGEVITY
Steps to Increase Your Life Expectancy
Life expectancy cannot be increased with certainty, but research shows that people who change their lifestyle tend to live longer. You can do things like adjust your diet, turn off the TV and get outdoors, have more social interactions, and have sex. You can help your teeth by flossing even if it is a simple fix.
1.Vitamin D Deficiency and Life Expectancy
When comparing vitamin D deficiency with people with normal vitamin D levels in their bodies, a review of studies conducted in 2019 indicates that there is a higher risk of all-cause death for individuals with vitamin D deficiency. The risk of cancer death has doubled, according to estimates.
A simple way to increase your life expectancy is to get some sun everyday and get some fresh air. You produce vitamin D when you are exposed to sunlight through your skin.
There are many essential functions for which vitamin D is essential, such as:
Due to a lack of vitamin D, you are at increased risk of fractures, heart disease, type 2 diabetes, bone fractures, and osteoporosis (porous bones), all of which are related to lack of vitamin D.
There is evidence to suggest that 50 percent of adults with low vitamin D levels simply don't get enough sun exposure in their lives. If you are healthy, at least 15 minutes of sun exposure per day will keep your vitamin D levels high.
There are also other ways to increase vitamin D levels, such as taking vitamin D supplements and eating foods rich in vitamin D.
Several foods contain vitamin D, including:
2 .Hang Out With Friends
You can increase your life expectancy by spending time with your family and friends. A person's overall health improves when they are more connected to their loved ones.
Scientists aren't exactly sure why relationships affect health and longevity. People in positive relationships might take fewer risks and take better care of themselves. You might feel less stressed if there are people around you.
The life expectancy of people engaged in "meaningful" relationships tends to be higher as well. Engaging in activities both parties enjoy or discussing one another's beliefs, interests, or history makes this possible.
Relationships and Longevity
In a study published in PLoS Medicine, 308,849 participants were found to have a 50% lower risk of premature death among people with strong social relationships.
Connectedness & Health: The Science of Social Connection
Health and well-being are improved by social connections.
Everybody knows how to look after themselves: eat your veggies, exercise, and sleep enough. Social connections are also important, do you know?
Researchers found that social isolation is more harmful to health than obesity, smoking, and high blood pressure combined.
A strong social connection, on the other hand:
A sense of connectedness reduces anxiety and depression in people. Further, studies have shown that they are also more self-aware, more empathetic toward others, more trusting and cooperative, which in turn results in others trusting and cooperating with them. Therefore, social connectedness enhances social, physical, and emotional well-being.
Unluckily, the opposite also applies to those with low social connections. An absence of social connections is associated with physical and psychological declines, as well as an increase in antisocial behavior.
Feel lonely?
In recent years, loneliness has been on the rise. Despite the obvious importance of social connectedness to health and survival, research shows the number of Americans is waning at an alarming rate. In 1985, Americans claimed to have only three close friends (that is, people with whom they feel comfortable sharing personal problems). More than 25% of Americans said they had no one to confide in in 2004. The survey suggests that one-fourth of the people we meet have no close friends.
Increasing isolation, alienation, and loneliness may result from a decline in social connectedness, which may explain why loneliness ranks among the top reasons for seeking psychological counseling.
People with low social connections are more prone to anxiety, depression, antisocial behaviors, and even suicidal behavior, which further isolate them. In a landmark survey, it was revealed that lack of social connection predicts mortality and disease risks beyond traditional factors like smoking, high blood pressure, and physical activity! Don't forget to connect with your family and friends, even though you should eat your greens and exercise.
Are you feeling socially isolated?
Do not be afraid! You feel more connected to others by your subjective sense than by your number of friends. If you have 1,000 friends but do not feel close to them (thus the expression loneliness in a crowd), then you may be very isolated from them (thus the expression loneliness in a crowd).
3. Get Daily Exercise
Daily exercise has a significant impact on life expectancy. In a study published in the Journal of Aging Research, researchers found that exercising regularly—even for three hours a week—can extend your life by up to 6.9 years.
The key to success is habit-building. There is still a possibility to develop a habit of exercising every day, even if it is only for 20 minutes per day. The fact is that if you use this method, you will be more likely to get back on track whether you skip a day or not.
Suppose you exercise three days a week, but miss one of them, and eventually stop exercising, then you may go four to five days without exercising, and eventually give up on exercising.
There is no doubt that exercise is more important for life expectancy if you do it consistently rather than do it intermittently with periods of intense exercise followed by periods of no exercise.
Daily exercise does not require going to the gym every day. The benefits of home exercise, including yoga, free weights, swimming, stretching, and brisk walking, are tremendous, especially for older people.
Can exercise extend your life?
There are many health benefits to exercising, including strengthening bones, improving mood, and preventing chronic diseases such as diabetes and heart disease. Aerobic fitness has consistently been shown to prolong lives since the late 1980s. Although some experts have questioned how hard people ought to push when exercising because of a few studies on athletes exploring the possibility of habitual vigorous exercise harming their hearts.
Do cardiorespiratory fitness levels affect longevity?
A retrospective study in JAMA attempts to answer this question. Various levels of cardiorespiratory fitness (CRF) are examined in the study in relation to long-term mortality. In prolonged bouts of exercise, CRF measures how efficiently your heart and lungs pump blood and oxygen around your body. Your CRF level increases as you become more fit. Exercise, both regular and vigorous, can increase CRF.
In a large academic medical center, researchers examined over 122,000 patients who had exercise tests on treadmills, an objective measure of CRF. The average participant age was 53, but the range of participants was 18 to 80. Earlier studies have also found that being fit increases life expectancy. All ages were affected by this. Also, the researchers observed that the higher the fitness level, the greater the survival rate. Blood pressure was particularly high in older and hypertensive people. There was no upper limit to the survival benefit.
What does this mean for all of us?
As long as there are no obvious medical contraindications, maintaining a high level of fitness is essential. As part of the current guidelines, it is recommended that 150 to 300 minutes of moderate aerobic activity (walking, running, swimming, biking) are done per week, 6o_75 minutes of vigorous exercise, or a combination of both. Muscle strength can also be improved through twice-weekly resistance training. The majority of adults and teens do not exercise enough to maintain good health.
Wondering where to start?
Everyone is able to find a place that suits their fitness level and ages, no matter what their fitness level is.
First, think safety. For most people, walking or other low-intensity exercise is safe. When starting or changing an exercise routine, inform your doctor of any heart condition, or other medical conditions that might reduce your endurance.
Start small. When you set the bar low, you're more likely to succeed. Try walking for 10 to 20 minutes three times a week, for example. You can add five minutes to each walk until you reach a 30 minute goal every week or two. You should eventually reach 150 minutes a week by adding one day a week. You can gradually increase intensity over time. You will remain motivated by your small victories, and small goals are more achievable.
Don't be afraid of exercise or the gym. Movement in any direction is positive and beneficial. The gym can intimidate many people, especially those who are overweight or inexperienced. Everyone has been new to exercise at some point in their lives. Invest your energy in what matters rather than wasting it on things you don't need.
Plan ahead. A long-term lifestyle change can be adopted more successfully if you develop a plan ahead of time. Every week, look at your calendar in advance of the week and schedule your exercise for that day and time. When you have the opportunity to exercise, think of it as an appointment instead of something you'll take care of if you have time.
Expect to lose some battles. As a person who wants to change his or her behavior, keep in mind that almost everyone hits a brick wall at some point. Make sure that you don't let this discourage your motivation. The best approach is to identify obstacles that are interfering with your ability to succeed, formulate a solution as you move forward, and try again.
Already active and wondering how to reap more benefits?
Top 10 Anti-Aging Exercises
Keeping yourself healthy and young starts with these ten exercises. You will also find guidelines on how frequently to train for each sport.
Squats
Your lower body will benefit from squats as they improve your strength and mobility. Squatting is anatomically designed to be deep and prolonged. Before toilets were invented, how would people poop? Our sedentary lifestyles have prevented us from developing this ability. You should practice squatting regularly to maintain a healthy lifestyle.
Push-Ups
Push-ups help you strengthen your upper and core muscles with bodyweight exercises. There is no fitness level requirement for this exercise, so anyone can do it. Moreover, it can be done anywhere.
Leg exercises like lunges are also excellent for promoting leg strength and mobility. Quadriceps, glutes, and hamstrings are targeted by lunges.
Furthermore, lunges are single-leg exercises. Single-leg movements can enhance your balance and stability, which is one of their primary benefits.
Therefore, you can train your balance primarily with single-leg movements.
Using a weight vest or holding a weight can make this exercise more challenging.
Pull-Ups And Dead Hangs
Pulling yourself up using a barbell is an essential component of functional fitness. You can still build upper body strength, shoulder mobility, and stability with dead hangs even if you can't do a pull-up.
The strength of a person's grip is an indicator of his or her health, fitness, and longevity.
Deadlifts
Another essential fitness exercise is the deadlift, which combines grip strength and functional fitness.
Lifting with proper form is a crucial skill you learn from this compound movement.
Stronger backs, cores, and legs can be achieved through the deadlift, as well as better coordination.
There is no requirement to use a barbell for this exercise. There are many ways to perform dumbbell exercises, kettlebell exercises, and resistance band exercises.
Machine Cable Rows
Last but not least, rowing is one of the most essential strength exercises. A person's back muscles are significantly weaker than their front muscles.
Using the row to reduce shoulder injuries may help even out these imbalances.
For this exercise, the cable machine is an excellent choice because it provides constant tension throughout the range of motion while allowing you to perform it safely.
Core Stability
The core is essential for maintaining trunk stability, maintaining balance and posture, and preventing injury.
A core stability exercise is more effective than a core mobility exercise. Your core should be challenged in a static position through exercises.
The plank, side plank, and bird dog are excellent exercises for core stability.
Those exercises cannot be performed without some kind of special equipment, and can be done anywhere that is not crowded, provided there is a few square meters of space.
Aerobic Training
A longevity-focused fitness regimen should include aerobic exercises.
You can choose any aerobic activity you like.
The most common exercise methods include running, cycling, swimming, and using an elliptical.
At least 20-30 minutes of vigorous exercise are needed to raise your heart rate.
Zone 2 cardio is defined as cardio performed at 60-70% of one's maximum heart rate, which is more specific.
Max Heart Rate = 220 minus your age.
It is possible to avoid taking your heart rate measurements during your work out, you can take the Talk test, which is similar to the heart rate test, but you will not be able to talk fully.
Anaerobic Training
Training anaerobics involves a short period of intensive physical activity. The energy produced during anaerobic training does not come from oxygen like the energy produced during aerobic exercise. The muscles require more oxygen during these high-intensity exercises than they receive.
Anaerobic training includes sprinting, plyometrics, and high-intensity interval training (HIIT).
Increasing your ability to generate muscular force, improve your cardiovascular fitness, and improve your athletic performance is made easier with anaerobic training.
Mobility Training
Finally, a fitness routine would not be complete without some form of stretching or mobility. The benefits of mobility exercises include improved range of motion, reduced injury risk, and increased functional ability.
A few examples of these exercises include foam rolling, dynamic stretching, self-myofascial release, and joint mobility exercises.
As a warm-up and mobility exercise, here are a few of my favorite mobility exercises you can try.
Walking is the best exercise for fitness and overall health.
In fact, walking is one of the world's oldest forms of exercise.
It requires no special equipment, is low-impact, and has many health benefits.
It can be done anywhere, anytime.
Walking should be your only exercise. Approximately 5,000 to 7,000 steps should be taken each day as a minimum.
Putting It All Together
There are several ways to incorporate exercises into your workout routine.
You cannot be successful without creating an exercise plan that fits your lifestyle and needs, and this is the key to success.
The blocks could even be divided into multiple blocks, each focusing on a different primary goal at a time.
You can perform strength training, mobility training, and aerobic training within a four- to six-week period. You can then focus on anaerobic conditioning, strength, and core stability.
You should find a fitness routine you enjoy and that you will stick to if you want to achieve long-term fitness success.
Intensity is not as important as consistency.
Try experimenting, exploring and discovering what works best for you!
Sample Longevity Routine
Monday: Functional strength for 30 minutes, mobility for 15 minutes
Tuesday: 30 minutes of aerobic training in Zone 2
Wednesday: Spending time with family and friends
Thursday: 15 minutes of mobility and 30 minutes of functional strength
Friday: 30 minutes of anaerobic training, 30 minutes of core stability training
Saturday: Functional strength for 30 minutes, Zone 2 aerobics for 15 minutes
Sunday: Off
Why Exercising Matters For Longevity
A healthy lifestyle includes exercise, which keeps the body functioning and slows aging.
Hence, it is lost if it isn't used.
Exercising regularly also reduces the risk of chronic medical conditions such as diabetes type 2, obesity, heart disease, and cardiovascular disease. You can also increase your risk of premature death by improving your mental health and cognitive function.
Are There Any Exercises To Avoid?
The best exercises for longevity have been explained. Let's now talk about the exercises you should avoid.
As a first priority, you should avoid exercising if it causes you pain or discomfort. It's important to find a safer alternative to a specific movement pattern if you can't perform it safely.
Additionally, you should minimize lifting heavy weights with maximum loads as you age. Once in a while, you can use heavy loads, but if your goal is long-term health, moderate weight is sufficient.
Furthermore, it may be beneficial to avoid repetitive high-impact exercises such as running and jumping excessively. You can damage your joints with these exercises and cause unnecessary wear and tear. You can work out aerobically by swimming, walking, or cycling with low-impact activities.
4. Floss Daily
A daily flossing habit may be beneficial to extending one's life expectancy.
When you floss, you prevent bacteria from entering the bloodstream and, in turn, reducing the risk of gum disease. Bloodborne bacteria can infect and damage heart muscles and valves when they migrate to the heart.
Approximately 11% of the world's population suffers from gum disease, otherwise known as periodontitis.
5. Have More Sex
You may live longer if you have more sex. Taking better care of your health is influenced by your sense of well-being as a result of sexual activity.
There may be other factors involved. The mortality rate of males with a high frequency of orgasms was reported to be 50% lower in an early study.
Sex and Life Expectancy
The Journal of Applied Gerontology published a study in 2022 finding that a person's belief that sex is essential to health is more important than his or her frequency of sex.
An analysis of a group of 55-plus adults over 27 years found that sex-positive beliefs were associated with 78% longer life expectancies than those who didn't.
Does Sex Make You Live Longer?
Sexual intimacy is not only essential for connecting with your partner and experiencing deep pleasure, but it is also essential for boosting your immune system, reducing stress, and reducing your chances of developing heart disease.
In most people, sexual activity is a vital part of their lives, and it can have many health benefits as well.
Sex promotes brain health, immune function, stress reduction, and cardiovascular health benefits.
Furthermore, sex improves romantic relationships, which is beneficial for overall health and longevity.
Sex and longevity
It's no surprise that researchers have looked into sex as a way to live longer and feel better with greater vitality after focusing on lifestyle hacks to increase longevity. Here are some studies that illustrate how sex can boost our longevity.
1.Improved brain health
A large part of longevity and enjoying life, especially as you age, is determined by your brain. Specifically, how effectively it works. A sharp mind gives you a better sense of self and helps you feel more in control of your life as you age. It may help if you have some sex.
The researchers examined how sexual activity affects cognition among people between 50 and 89 years of age in a longitudinal study. In tasks such as recall and number sequencing, there was a significant link between the two.
You can benefit from having sex at any age, especially if you want to improve your memory and communication skills. As a result of frequent sex, neurons in the hippocampus, which controls emotions and memory, can grow more rapidly. You can improve your overall wellbeing and quality of life as you age if you maintain your wits about you.
2.Lowers stress levels
How can you improve your cognitive health? In aging adults, high levels of stress can result in cognitive decline. You can experience depression, sleep disturbances, and high blood pressure due to chronic stress. It's also helpful to have sex to counteract that.
A sexual activity can reduce stress hormone levels such as adrenaline and cortisol. As a result, endorphins are released, which elevate the mood naturally. The release of oxytocin, aka the love hormone, that promotes bonding and relieves stress occurs during any kind of sexual activity, but especially those that result in orgasms.
Stress can be decreased through sex in more ways than one. Exercise can also be achieved through sex. Exercise can extend your lifespan if you do it regularly. Although sex doesn't replace other forms of exercise, it can be an excellent complement.
3.Reduces the risk of cardiovascular disease
World's leading killer is cardiovascular disease. Various types of cardiovascular disease exist, including hypertension (high blood pressure), heart attacks, and rapid heart rate.
Heart health and stress are also closely related. Although heart disease affects many people personally and should not be taken lightly, the science shows that sex can reduce cardiovascular risk.
The prevalence of cardiovascular events is lower among men who engage in regular sex compared to those who don't engage in regular sex. Women who have good sexual quality also seem to be less likely to suffer from cardiovascular diseases later in life, according to the same study. Having sex may improve cardiovascular fitness, much like stress does.
4.Enhanced immune system
You cannot be healthy without a healthy immune system. It is crucial, especially in cases of infectious diseases.
Exercise and longevity are two more examples. The immune system is improved by regular physical activity. Remember that sex does contribute to your overall amount of exercise, but it cannot replace it.
Exercise isn't the only reason. Once or twice a week of regular sex was linked to significantly higher salivary levels of immunoglobulin A (IgA). Your immune system prevents illnesses like colds with IgA antibodies.
Regular sex boosts the immune system of those infected with COVID-19. More than three times a month of sex was associated with better ability to combat pathogens and lower infection rates with COVID-19.
Relationships and longevity
The human species is a social animal. Their community, resources, and even their health can be dependent on each other. Many people's relationships depend heavily on sex, which helps improve overall well-being and extend life expectancy.
It may seem obvious, but science supports it - older adults who engage in sexual activity have a greater quality of life. There's no doubt that it affects adults of any age.
As people age, loneliness can increase their risk of developing dementia. Relationships and sex can improve health outcomes in a variety of ways. Studies have found that relationships that are satisfying are associated with fewer health problems and a longer life expectancy.
How to improve your sex life and live longer
The biggest thing in maximizing the health benefits of sex is figuring out a pattern that works for you. Sex doesn’t just mean penetration. It can also include oral sex, using sex toys, clitoral stimulation, anal sex, or anything else that feels like sex for you. While many of these perks have to do with having sex with a partner, masturbation also offers many health benefits.
Also, for some people, sex is a form of stress, disconnection, pain, or simply not something that they’re interested in. This can be true for people who experience pain during sex from certain reproductive health disorders like endometriosis or vulvodynia, have experienced certain types of trauma, or are on the asexual spectrum.
6. Embrace Vegetarianism
Vegetarianism may help you live longer.
You are not required to give up meat, or even suggest that it would be advisable or safe to do so. In research, it has been found that vegetarianism may increase life expectancy by overcoming three factors that impair good health:
Obesity
The overconsumption of sugar
The consumption of saturated fats found in animal-based foods
Having a healthy lifestyle can reduce the risk of diseases related to aging, like high blood pressure, diabetes, heart disease, and even colon cancer.
7. Lower Your Stress
Stress can reduce life expectancy in two ways. Over the long term, stress directly affects your body.
A hormone called cortisol is released when your heart rate and respiration rate increase as a response to stress. It is possible that long-term elevations of blood sugar can lead to anxiety, depression, high blood pressure, and cardiovascular disease.
On a molecular level, prolonged stress can also "age" cells.
Studies have shown that elevated cortisol levels promote cell breakdown and free radical production. DNA is damaged by free radicals, which prematurely ages and malfunctions cells. In turn, cancer develops in many different forms.
Stress can be better managed over the long term with mind-body therapies such as:
How Anxiety Affects Health and Longevity?
A flat tire delays your carefully planned family road trip. You're just a few hours away from the deadline, and your laptop is eating up all your time. When you make an innocent math error, your bank account balance dips into the negatives.
Everyday glitches like these are unavoidable: Everyone has bad days - and everyone has really bad days. There are times when we have truly awful weeks or months. However, most of the time, it only has a temporary impact on our daily lives. After fixing the tire, the work appears miraculously when we restarted the computer, and we managed to avoid a fee for overdrawing our savings.
It depends on how we handle life's curveballs whether they contribute to our long-term health and well-being. A person's reaction today can predict their chronic health conditions in 10 years. Several studies have shown that overreacting, constantly worrying, and living in perpetual anxiety can lead to shorter lives. If this is your typical response to everyday snafus and setbacks, learning ways to lower stress and lighten up may pay off in the very, very long run.
Can You Worry Yourself to Death?
Neuroticism is the trait of always reacting negatively to frustration, loss, or threat, which has been found to be widespread and worrying by researchers over the years.1 Researchers have found that anxiety-prone personalities tend to live shorter lives.
Several studies have indicated that neuroticism is a psychological trait with profound public health significance, according to an article in American Psychology published in 2009. "Neurotic disorder is a robust predictor and correlate of many mental and physical disorders, including comorbidity."
The Effects of Stress on Lifespan
Neurotic people tend to live shorter lives than those with better life-skills, but there is no clear explanation as to why.
A high level of cortisol, a hormone that's secreted when someone feels threatened or stressed and experiences flight or fight, may be related to neuroticism. An excess of cortisol lowers the immune system and adversely affects heart health.
During the fight or flight response, our hearts beat fast, blood pressure is high, and digestion is sluggish. A state of chronic stress can create health problems like stomach ulcers, high blood pressure, and cardiovascular disease.
Neuroticism may also be associated with a shorter lifespan because people with constant anxiety, stress, and depression tend to adopt unhealthy habits. Smokers, drug abusers, and unprotected sex are more likely to have life-shortening conditions or car wrecks, all of which can lead to these conditions or accidents. Each of these coping mechanisms is unhealthy or maladaptive.
Tips for Managing Stress to Extend Longevity
Even if you are diagnosed with a neurotic personality, you can make a difference to your health and well-being. The best way to cope with unexpected frustrations and inconveniences is to lower your stress levels.
Make a daily routine of yoga or meditation, which are known to relieve stress, a great place to start. Listen to music, write down your feelings in a journal, and exercise regularly to reduce stress.
If you feel anxious or angry in response to a specific situation, it may be useful to keep a few calming techniques nearby.
For example, breathing exercises or progressive muscle relaxation can help you change your perspective, as can a simple three-minute meditation. You can also walk it off if all else fails. Go outside and take a brisk stroll. Changing your scenery could be all you need to get a grip on whatever situation you are facing without shortcircuiting your ability to deal with it.
Stress Management Techniques for Healthy Living
People fail to manage their stress until they're on the verge of burnout. Taking on the practice of stress management may not seem obvious when we're busy; however, an overtaxed psyche or a worn-out body might force us to do so. A healthy stress-relieving habit does, however, pay off in the long run.
Stress management can not only mitigate its negative effects, but also increase productivity, improve health, and increase happiness.
Positive Effects of Stress Management
The following are some reasons why:
Your Health: Stress is a real health hazard, and it can cause everything from headaches to digestive problems to heart disease and strokes after years of unmanaged stress.
Your Looks: Stress relievers can also improve your health and make you more attractive. A good night's sleep can increase your productivity, make you feel healthier, and can also help you manage stress better, as well as stave off dark circles under your eyes and blemishes. Furthermore, eating right can help you maintain a healthy blood sugar level, help you keep your emotions in check and help you deal better with stress. You can also wear your favorite tee-shirts or skinny jeans longer. If you're frustrated, exercising regularly can help you release steam and keep your body in shape and toned.
Increased Productivity: You can be more productive when you're less stressed, because you're more focused. Thus, stress should be kept to a minimum. You are more productive when you practice certain stress relief habits. If you power nap, you can sleep more and be more focused and productive, thus making less sleep go further. Additionally, being organized can save you time and money over the long run, reduce stress and increase your productivity in virtually every area of your life. Not only can caffeine help, but it can also reduce stress and improve sleep. A positive attitude can also be learned. When you are an optimist, failures will roll off your back and you will achieve much more in life!
Your Happiness: Stress relief practices can bring a lot of joy. These stress relievers can help you enjoy life more, and you'll feel more relaxed as well. It's important to maintain a supportive circle of friends, care for pets, enjoy music, dance while cleaning, have sex, and work more laughter into your life. All of these activities are great stress relievers for numerous reasons. You're never too busy to include these stress management techniques in your life! Discover how they can help you, and don't let your busy schedule prevent you from seeing them!
Your Stress Levels—Of Course!:
Stress management is a good idea, in and of itself, if you don't want to be stressed out. The benefits of adopting practices that primarily relieve stress (rather than serve some secondary function) can’t be underestimated, since a less stressed life is more enjoyable. Mediation, journaling, PMR, guided imagery, and breathing exercises are among the best stress management techniques. It's best to try some of these methods, you won't have to worry about stress draining your energy, productivity, or enjoyment of life again!
In the long run, you will benefit if you learn effective stress relief strategies. The importance of stress management can't be overstated!
5 Stress management tactics
You don't have to be stressed out simply by reading this information. When we take control of how we manage the situations around us, we can minimize or even eliminate the risk of developing these diseases and conditions. Taking a few simple steps can not only help you live a healthier mental and physical lifestyle, but also make you happier.
1 - Identify the sources
To manage your stress, you must first recognize it. It is impossible to control your stress levels until you recognize how you contribute to creating or maintaining it. This type of action requires self-reflection because the symptoms we experience are often the result of a combination of thoughts, feelings, and behaviors. Ask yourself questions that allow you to diagnose the problem by examining your habits, attitudes, and excuses. It is recommended by many professional organizations, including the American Psychological Association (APA), that you jot down your experiences to help you identify your pressure points. It will be easier to recognize patterns and common themes if you keep track of instances when you feel strung out. You should evaluate how you felt emotionally and physically, your reactions, and remedies as a result. The information will help you develop an action plan for improving how you manage the demands, just like many other good project managers.
2 - Build strong relationships
A person who has been in a fight with a friend or broken up with a partner knows how relationships can affect their emotions and stress. A negative reaction to a spouse alters stress-sensitive hormones immediately. Generally, relationships with fewer conflicts lead to less anxiety. Additionally, a personal network can provide support and point out logical solutions when you are in a challenging situation.
3 - Walk it off
Relaxing your mind and body in a frustrating moment is to go for a hike. Before reacting, take a moment to think before you act. If you feel angry, you might find it helpful to exercise or engage in some other form of physical activity. Additionally, exercise increases endorphin production, which naturally elevates your mood. Make a quick workout part of your action plan, it will help you reduce stress.
4 - Rest your mind
A major symptom of stress is not getting enough sleep at night. Over 40 percent of adults report lying awake at night because of stress, according to the results of an APA study. Make sure you set a regular sleep schedule, avoid stimulants and caffeine-containing items, and avoid distractions in your bedroom. Additionally, yoga and relaxation exercises can help you reduce tension and boost your immune system.
5 - Accept the things you can’t change
You can use Helpguide.org to help plan your action plan to deal with stress, a trusted nonprofit resource for all kinds of health issues. Many sources of stress in life are unavoidable, because many of them originate from natural events. One of the best recommendations experts make is to recognize this. The best way to cope in such situations is to live out some of those common phrases that often appear in inspirational speeches and quotes:
By managing stress effectively, you can maintain a healthy work-life balance. Consider experimenting with gadgets that can track and track multiple aspects of your health and wellness during implementation of your personal action plan, such as sleep patterns and exercise efforts. Although you may never be able to check everything off your list, you don't have to let your mental or physical health suffer.
8. Turn off Your TV
Increasing your life expectancy and improving your health can be obtained by reducing television watching.
The reasons are as follows:
Can TV Shorten Your Life?
Those who watch TV for six hours a day will live 4.8 years less than those who watch no TV at all, according to the ongoing Australian Diabetes, Obesity, and Lifestyle Study.
The average viewer's life expectancy is reduced by 21.8 minutes for every hour of TV he watches after age 25.
9. Avoid Risks
By avoiding unnecessary risks, you can increase your life expectancy.
In young people, diseases and age-related problems aren't the leading causes of death. Accidents, injuries, and violence are the most common causes.
The loss of life years is also associated with certain risk behaviors as you age.
An Aging study published in 2021 found that:
Having multiple risk factors co-occur increases your risk. Diabetes and obesity inactive people have an eight- to thirteen-year life expectancy loss.
10. Get Health Screenings and Tests
Maintaining your health is vital to ensuring you live a healthy, long life. You should visit your healthcare provider at least once a year for a comprehensive physical examination.
You may need to see our provider more frequently if you have one or more chronic medical conditions in order to ensure your medications are working and your treatment goals are being achieved.
Further, you should get all your recommended vaccinations, including the flu, COVID and shingles shots.
You should undergo routine screenings according to your age and gender. A mammogram, colonoscopy, Pap smear, and STI screening may be included in this process.
You can achieve uninterrupted good health in the long run by preventing diseases or treating them at an early stage.
11.Sleep and Longevity
The importance of good sleep habits for good health and longevity cannot be overstated. A healthy immune system helps fight disease when you sleep enough. You can live a long life by eating well, exercising regularly, and getting enough sleep.
Do you believe that you can live over 100 years?
In our minds, longevity is synonymous with long life. Managing your energy is more important than just trying to prolong your life, in my opinion. A short-term strategy is to focus on having more energy. However, longevity refers to a person who is healthy, energetic, and free of chronic diseases.
Longevity means not only living longer, but also staying healthy and energetic after middle age.
A chronic disease is one of the main reasons longevity is difficult to achieve. Chronic conditions such as diabetes, hypertension, strokes, heart disease, respiratory diseases, arthritis, obesity, and oral diseases prevent people from aging properly. It is common for these diseases to have long-term consequences, which can result in a shorter lifespan. In the US, over 45% of the population suffers from one or more of the listed diseases. What a crazy number, right?
A chronic disease increases your chances of suffering from multiple chronic diseases once you have one of them. More than 31% of the US population suffers from this condition. Life expectancy and quality of life are drastically reduced as a result of these factors.
A pyramid of significant factors can be seen:
A healthy lifestyle begins with sleep, a healthy diet, and physical activity. Everything depends on these components; they must be solid if you want to achieve longevity.
In the middle. Manages glucose levels, inflammation, and stress.
So, to live a long, healthy life, you need to start from the beginning - and sleep is a crucial component.
How does sleep influence longevity?
Here are some simple facts and science you need to know. The quality of your sleep has a substantial impact on your body, which, in turn, influences your longevity.
Hunger hormones and glucose levels are regulated by sleep. You might crave fast food or poor-quality food after a poor night's sleep.
A good night's sleep can help you eliminate toxins from your body. Lack of sleep can cause our memory to slack off. Alzheimer's disease is associated with one of the toxins, beta-amyloid.
Your immune system is also boosted by sleep. Sleeping enough strengthens your immune system, which lowers your chances of getting seasonal flu or other annoying illnesses.
Sleep deprivation contributes to inflammation. The blood vessels in your body relax while you sleep, which lowers your blood pressure. Your blood pressure does not drop as it should when you restrict sleep, or when you do not get enough sleep. Inflammation is activated in the blood vessel walls when people do not get enough sleep. Chronic diseases are often caused by inflammation.
How do melatonin levels affect your immune system?
Some people may view melatonin as the "sleep hormone" or as the substance that regulates your body's circadian rhythms, or internal biological clock, which can enhance sleep patterns, which are, of course, vital for your health. The benefits of melatonin go far beyond sleep:
Supports immune health. Melatonin plays an important role in maintaining a healthy immune system by coordinating immune responses against a wide range of threats.
Anti-cancer activity. The immune system "talks" back to melatonin by sending signals. Healthy immunity is fine-tuned and coordinated by this "cross-talk." As a result, innate defenses are strengthened to combat viruses and cancer cells.
Acts as a powerful antioxidant. As a stress-reduction hormone, melatonin helps the body cope with a variety of situations. Vitamin E is ten times more powerful as an antioxidant than melatonin. The antioxidant capacity of vitamin A is 13 times greater than that of vitamin C. The antioxidant property of vitamin A is also 70 times greater than that of vitamins C and E when it comes to suppressing DNA damage.
Some types of cancer are more common among shift workers. Whether you're a shift worker or curious about how to reduce your cancer risk, here's what you need to know.
How does aging affect the body’s melatonin levels?
Melatonin levels decline gradually with age, as you might have already guessed. As you age, how does that affect you?
A lower level of melatonin is associated with poorer sleep quality. This is likely to happen as one ages, as one's circadian rhythm deteriorates, and as one's immune system weakens. These scary things occur simply because melatonin levels aren't adequate.
With aging, the immune system undergoes remodeling, and melatonin exhibits immunomodulatory properties.
Sleep quality deteriorates with age, weakening your immune system shield, so you're more likely to contract an illness. This cycle of poor sleep habits and poor health is endless.
Not only should you exercise and eat a healthy diet that you should do to keep your body healthy, but also you remember to sleep.
The Relationship Between Sleep and Life Expectancy
The body works hard while you sleep, although you may not notice it. The functioning of everything from the cardiovascular system to the brain is supported by numerous processes.
Therefore, getting enough sleep may boost your longevity and improve your overall health. As well as sleeping too much and too little depending on the situation, it's possible to sleep too much and too little.
Maintaining a healthy lifestyle requires finding the right balance of sleep amount. It is generally recommended that teenagers and children sleep more than adults.
The cardiovascular, endocrine, immune, and nervous systems may suffer negative effects if a person sleeps less than seven hours a night regularly. There are numerous side effects associated with sleep deprivation, including obesity, hypertension, anxiety, depression, diabetes, heart disease, alcohol abuse, stroke, and increased risks of developing certain types of cancer.
Why Your Body Needs Sleep?
Every night, you need sleep to repair and renew your muscles, organs, and brain cells. Your body releases hormones and regulates your metabolism while you sleep. Insomnia can cause these processes to be out of whack and increase your risk of health problems.
Heart disease risk may increase as a result of the quality of your sleep, but you might also be suffering from an underlying health issue. The lack of quality sleep is linked with heart disease and obesity. However, pre-existing heart disease and obesity may also lead to breathing problems like sleep apnea that reduce your quality of sleep and, consequently, your overall health.
The risk of getting into a potentially fatal accident increases when you sleep too little. The risk of having a car crash increases by 33% when you sleep six hours a night rather than seven or eight. According to researchers, 9% of all motor vehicle accidents occur when people sleep less than seven hours per night.
Health Risks of Too Much Sleep
Sleep deprivation isn't the only thing that can be harmful. It is also possible to have health problems if you sleep too much. Studies have shown sleeping for too long - characterized by more than 10 hours a night - is associated with psychiatric diseases and higher body mass index, but not with other chronic conditions associated with not enough sleep.
Over 30,000 people in another study were found to have an increased incidence of stroke by 23% if they slept more hours at night than those who slept seven to eight. Sleeping over nine hours and napping 90 minutes or more during the day both increase stroke risk by 85%.
A regular need for extra sleep could indicate a health issue. Sleep disorders or sleep apnea may contribute to excessive sleepiness due to poor sleep quality. If you're having trouble sleeping is to seek medical attention.
The consumption of alcohol at night can also disturb normal sleep and result in a poor quality of sleep.
Furthermore, depression can lead to excessive sleep (or insufficient sleep, or early morning awakenings). The presence of more overt depression symptoms may not always be apparent; speaking with a healthcare professional about this possibility is essential.
What Is the Best Sleep Duration for Longevity?
Several studies suggest seven to eight hours of sleep is the sweet spot for sleep duration. Each person's sleep requirements are different, however.
More than 21,000 twins were followed for 22 years in one study. A sleep questionnaire was given to the twins, along with an examination of their longevity.
Because twins grow up in similar environments and have similar genetic profiles, they make great research subjects. As a result, researchers can isolate the effects of behavioral factors (such as sleep duration) on outcomes (such as longevity).
Throughout the study, participants were asked questions. A sleep duration questionnaire, a sleep medication questionnaire, and a sleep quality questionnaire were used.
In general, sleep durations of more than eight hours or less than seven were associated with a higher risk of death (24% and 17%, respectively). There was also an increase of about a third in mortality risk when using sleep medications, which indicated sleeping difficulties.
How to Sleep Better Tonight?
You can get more sleep if you're not getting enough:
CHAPTER#6: STEM CELLS
How stem cells work and what they are?
There is great potential for new medical treatments using stem cells. Become familiar with the types of stem cells, their current and possible uses, and the current status of stem cell research and practice.
Stem cells: The body's master cells
A cell's specialized function is derived from stem cells, the body's raw materials. A stem cell divides into more cells, known as daughter cells, when the right conditions are met in the body or in a laboratory.
A daughter cell can become a stem cell or can differentiate into a specific type of cell, such as a blood cell, brain cell, heart muscle cell, or bone cell. In the body, no other cell is capable of generating new ones.
Why are stem cells so popular?
Stem cell studies may help researchers:
Improve our understanding of diseases. Observing stem cells develop into bone, heart muscle, nerve, and other tissues and organs may provide insight into diseases.
In regenerative medicine, healthy cells are generated to replace diseased cells. People can use stem cells to regenerate and repair damaged tissue or damaged by stem cells that have been guided into becoming specific cells.
It may be beneficial for those with spinal cord injuries, diabetes type 1, Parkinson's disease, amyotrophic lateral sclerosis, Alzheimer's disease, heart disease, strokes, burns, cancer, osteoarthritis and cancer to undergo stem cell therapies.
A stem cell can be grown into new tissue for transplantation and regenerative medicine. A growing body of knowledge is being gained regarding stem cells and their applications in transplantation and regenerative medicine.
Make sure new drugs are both safe and effective. The quality and safety of investigational drugs can be tested with some types of stem cells before they are administered to humans. Drug development will be directly affected by this type of testing when it comes to cardiac toxicity.
New research areas include testing new drugs using human stem cells that are programmed to become tissue-specific cells. A new drug must be tested with cells that acquire properties of the type of cells that the drug targets. The study of programming cells to become specific cells is ongoing.
For example, nerve cells can be generated so that a new drug can be tested on patients who suffer from nerve diseases. A test could be conducted to determine if the new drug harmed or affected cells.
Where do stem cells come from?
There are several sources of stem cells:
Embryonic stem cells. The stem cells are provided by three- to five-day-old embryos. The blastocyst stage of an embryo consists of about 150 cells.
Pluripotent stem cells are capable of dividing into more stem cells or becoming any type of cell in the body. A diseased tissue or organ can be repaired or regenerated using embryonic stem cells due to their versatility.
Stem cells in adults. It is thought that bone marrow and fat contain a small number of these stem cells. The ability of adult stem cells to differentiate into different types of cells is less than that of embryonic stem cells.
Up until recently, researchers believed only similar types of cells could be created by adult stem cells. Stem cells located in the bone marrow gave rise exclusively to blood cells, researchers believed.
Adult stem cells, however, are capable of generating different types of cells, according to emerging research. A bone marrow stem cell may be able to produce bone or heart muscle tissue, for instance.
In early stage clinical trials, this research has tested its usefulness and safety in humans. Neurological and cardiac diseases, for instance, are currently being treated with adult stem cells.
Adult cells modified to have embryonic stem cell properties. A genetic reprogramming technique has been successfully used to create stem cells from regular adult cells. Scientists can reprogram adult cells to behave like embryonic stem cells by altering their genes.
With this new technique, embryonic stem cells can be used instead of reprogrammed cells to prevent rejection by the immune system. Scientists are unsure, however, whether altering adult cells will have adverse effects on humans.
Scientists have reprogrammed connective tissue cells into functional heart cells. New heart cells were injected into animals with heart failure and improved their survival rates.
Perinatal stem cells. As well as amniotic fluid, umbilical cord blood also contains stem cells. Stem cells can differentiate into specialized cells.
There is amniotic fluid surrounding and protecting the developing fetus during pregnancy. During an amniocentesis procedure, samples of amniotic fluid are taken from pregnant women for testing or treatment. The stem cells found in samples have been identified.
What is the controversy surrounding embryonic stem cells?
Early embryos - a group of cells that form during in vitro fertilization when eggs are fertilized with sperm - provide embryonic stem cells for research purposes. Human embryonic stem cells have raised several ethical questions due to their extraction from human embryos.
Human stem cell research guidelines were created by the National Institutes of Health in 2009. Embryonic stem cells are defined, and recommendations for donating embryonic stem cells are included in the guidelines. Furthermore, embryonic stem cells created through in vitro fertilization should only be used once the embryo has been destroyed.
Where do these embryos come from?
In vitro fertilization clinics fertilized eggs that weren't implanted in women's wombs, thus resulting in embryonic stem cell research. Donors give their informed consent before donating stem cells. During laboratory experiments, stem cells are grown in petri dishes or test tubes using special solutions.
Can adult stem cells not be used instead?
Adult stem cells appear to be less versatile and durable than embryonic stem cells, despite promising research. In adult stem cells, it may not be possible to manipulate all cell types, making it difficult to use them to treat diseases.
The stem cells of adults may also contain abnormalities caused by environmental factors, such as toxins, or by errors they acquire during replication. Despite this, researchers have discovered that adult stem cells are much more adaptable than expected.
Why is it important for researchers to use stem cell lines?
An embryonic stem cell line is a group of cells grown in a lab from an original stem cell. Stem cells grow without differentiating into specialized cells. They should not develop genetic defects and continue to produce stem cells. Researchers can take samples of stem cells from a stem cell line and freeze them for storage or share them with others.
How does stem cell therapy work ?
Using stem cells, or derivatives of them, regenerative medicine helps repair tissues that are injured, dysfunctional, or diseased. This is the next step in organ transplantation, which uses cells rather than donor organs.
In a lab, stem cells are grown. Cells can be differentiated into specific types of cells using these stem cells. A heart muscle cell, a blood cell, and a nerve cell, for instance, can be differentiated from these stem cells.
A person can then be implanted with the specialized cells. An injection of the cells could be administered to the heart muscle, for instance, if the individual suffers from heart disease. The healthy heart muscle cells transplanted could then assist with the healing process.
The ability of adult bone marrow cells to resemble the heart has already been shown, but further studies are underway.
Is it possible to treat diseases with stem cells?
Yes. A stem cell transplant, also known as a bone marrow transplant, has been performed by doctors. A variety of cancers and diseases, such as leukemia, lymphoma, neuroblastoma, and multiple myeloma, are treated with stem cell transplantation. Stem cells replace the damaged cells caused by chemotherapy or disease, or they function as a way for the donor's immune system to fight them. The stem cells used for these transplants can be taken from an adult or from an umbilical cord.
Adult stem cells are being investigated as a potential treatment for a number of degenerative diseases, including heart failure.
How can embryonic stem cells be used in humans?
It must be proven that embryonic stem cells can differentiate into specific types of cells before they can be used.
Stem cells can be directed to become specific types of cells, such as heart cells from embryonic stem cells. This area is currently undergoing research.
It is also possible for embryonic stem cells to grow irregularly or to specialize spontaneously in different kinds of cells. Embryonic stem cells are being studied for their ability to grow and differentiate.
As well as triggering an immune response, embryonic stem cells may temporarily fail to function as intended, with unknown consequences. This type of complication continues to be studied by researchers.
What is therapeutic cloning, and what benefits might it offer?
A technique called therapeutic cloning, also known as somatic cell nuclear transfer, results in versatile stem cells that do not require fertilized eggs for production. With this technique, unfertilized eggs are nucleated. Genetic material is contained in this nucleus. It is also necessary to remove the nucleus from a donor's cell.
A process called nuclear transfer is then used to replace the nucleus removed from the egg with a donor nucleus. After the egg divides, it forms a blastocyst. As a result, a clone of the donor's stem cells is created.
Those stem cells can be transplanted back into the donor more easily and may be able to show researchers exactly how a disease develops than those that result from fertilized eggs.
Has therapeutic cloning in people been successful?
No. The process of therapeutic cloning hasn't been successfully achieved with humans despite being successful in other species.
In recent studies, researchers modified the therapeutic cloning process to generate human pluripotent stem cells. Clinical cloning is being studied by researchers as a potential therapeutic option.
Applications Of Stem Cells
Stem Cell Therapy
Repairing or regenerating damaged organs with stem cells (from you or a donor) is called stem cell therapy. During the last few decades, stem cell research has focused primarily on treating cancer and heart defects. Brain and spinal cord injuries are commonly treated with stem cells to replace damaged nerve cells.
Even so, this therapy isn't perfect. Stem cell therapy is very new, so its long-term effects are uncertain. It is not uncommon for stem cells to be unable to differentiate into the desired cell types.
Therefore, many families consider stem cell banking. The umbilical cord of a mother is used to collect stem cells during delivery. Then, they are deposited in a biological bank and kept in a safe place.
Each family member may withdraw these banked cells whenever they need them. Using stem cells from your own bloodline is always better than taking those from a stranger.
A.3D Tissue Bioprinting
The use of stem cells in this application is relatively new. If stem cells can be injected into the body to repair a damaged organ, why not bioprint a new one instead? This is the goal of 3D tissue bioprinting. An organ is grown in a lab from stem cells printed onto scaffolds and then transplanted into the patient.
Another experiment involves printing organs and tissues in space using 3D bioprinting. Since gravity is absent, stem cells grow easier, making it easier to control how they grow!
B.Anti-Aging Therapy
Unlike other cells, stem cells do not die; they simply divide continuously. Hence, stem cells are eagerly studied to counter the one thing no living being can escape - the effects of time.
Age-related damage to a person's body may be repaired with stem cells. Our bodies rust over time, just like cars. The DNA of our cells deteriorates over time, resulting in less effective functioning. Our damaged cells can be replaced by stem cells, possibly reversing the effects of aging.
CHAPTER#7: BLUE ZONES & LONGEVITY
Why People in "Blue Zones" Live Longer Than the Rest of the World
There is a greater likelihood that chronic diseases will affect the elderly.
Your lifestyle probably has a greater impact on how long you live and how susceptible you are to these diseases than your genetics.
"Blue Zones" are regions where chronic disease rates are low and people live longer than in other regions.
What Are Blue Zones?
World's oldest people live in a region known as the "Blue Zone.".
Dan Buettner used it first when studying exceptional longevity in areas around the world.
During the search for Blue Zones, Buettner and his colleagues drawn blue circles around them on a map to identify them.
Buettner described five Blue Zones in his book The Blue Zones:
The study found that these areas have an extremely high rate of nonagenarians and centenarians, who live beyond 90 and 100 years old, respectively.
The genetics of longevity are probably responsible for only 20-30% of longevity. A person's lifespan is greatly influenced by environmental influences, such as diet and lifestyle
Those living in Blue Zones tend to have similar diets and lifestyles.
A Blue Zone diet is filled with whole plant foods
It is common for those living in Blue Zones to eat largely plant-based diets (95%).
It is estimated that around five times a month, most groups eat meat, even though they are not strict vegetarians.
Studies show that mortality has decreased from heart disease, cancer, as well as many other causes in people who avoid meat, including one in every fifty thousand.
Blue Zone diets typically include the following foods:
The Blue Zones are also characterized by certain dietary factors.
In Sardinia and Icaria, fish is commonly eaten. There are omega-3 fats in it, which are good for heart and brain function.
A diet rich in fish reduces the risk of heart disease and brain decline in old age.
They Fast and Follow the 80% Rule
Fasting and reduced calorie intake are also common habits in the Blue Zones.
A.Calorie Restriction
A diet low in calories for a long period of time may lead to longevity.
In a 25-year study of monkeys, 30% fewer calories per day led to significantly longer lives.
Some Blue Zones may live longer because they consume fewer calories.
A study of the Okinawan people suggests they had a calorie deficit before 1960, which means they consumed fewer calories than they needed to live long.
Further, Okinawans tend to follow a rule of 80% fullness, called "hara hachi bu." This means they stop eating when they have reached 80% fullness rather than 100%.
It also prevents them from overeating, which can result in weight gain and chronic diseases.
Several studies have shown that eating slowly increases feelings of fullness and reduces hunger.
You may feel full only 20 minutes after eating because hormones that make you feel full reach their peak blood levels.
Therefore, if you eat slowly until you feel 80% full, you may consume fewer calories and feel fuller for longer.
B.Fasting
Fasting appears to be beneficial to health in addition to reducing overall calorie intake.
Throughout the year, Icarians fast for various religious holidays, for example, since they are Greek Orthodox Christians.
In one study, fasting during these religious holidays was associated with lower levels of blood cholesterol and a lower body mass index (BMI).
Human chronic disease risk factors can also be reduced by other types of fasting, such as weight loss, blood pressure reduction, cholesterol reduction and many others.
The intermittent fasting method involves fasting for a few hours during the day or on a particular day of the week, and the fasting mimicking method involves fasting for a few consecutive days per month.
They Consume Alcohol in Moderation
A moderate alcohol consumption is another diet factor found in many Blue Zones.
Moderate alcohol consumption is associated with mixed mortality effects.
The consumption of one to two alcoholic drinks a day reduces mortality, especially for heart disease.
One study, however, found that when other lifestyle factors are considered, there is no real impact.
Moderate alcohol consumption may have varying beneficial effects depending on the type of alcohol consumed. Wine contains antioxidants from grapes, which makes it a good type of alcohol.
It is very common for the Icarian and Sardinian Blue Zones to consume one or two glasses of red wine a day.
Cannonau wine from Sardinian Grenache grapes, which is made from Grenache grapes, has demonstrated to have exceptionally high antioxidant levels.
Antioxidants prevent DNA damage that contributes to aging. As a result, antioxidants may contribute to longevity.
There is some evidence that moderate red wine consumption may lead to a longer life span.
Wine drinkers tend to live healthier lifestyles than people who don't drink; however, this effect is unclear as well.
Drinking one glass of wine a day leads to a lower level of "bad" cholesterol, lowers blood pressure, and improves sleep, according to several studies.
Moderate alcohol consumption is required for these benefits to occur. As each of these studies demonstrated, higher levels of consumption actually increased death rates.
Exercise Is Built Into Daily Life
Diet is not the only factor that plays a vital role in aging. Exercise is also extremely important in aging.
In the Blue Zones, people don't exercise purposefully at the gym. By gardening, walking, cooking, and doing other daily chores, it becomes part of their daily routine.
Men in the Sardinian Blue Zone tend to live longer when they raise farm animals, live on steeper slopes in the mountains, and walk longer distances.
A study of more than 13,000 men previously demonstrated the benefits of these habitual activities. Their life expectancy was determined by the distance they walked or the number of stories they climbed each day.
Other studies have demonstrated that exercise reduces the risk for cancer, heart disease, and overall mortality.
EPA guidelines suggest vigorous-intensity aerobic activity should be at least 75 minutes a day or moderate-intensity aerobic activity should be at least 150 minutes a day.
Over 600,000 people participated in a study that found those who exercised regularly had a 20% chance of living longer.
A 39% reduction in death risk can be achieved by exercising even more.
Researchers found that vigorous activity reduced mortality risks more than moderate activity.
They Get Enough Sleep
Exercise is important, but getting adequate sleep and rest also seem to be very important for staying healthy and active.
Those who live in Blue Zones sleep well and often take naps during the day.
It has been shown that inadequate sleep, or excessive sleep, increases the risk of death, including from heart disease and stroke.
Researchers found that seven hours of sleep is the ideal amount of time to sleep. When you sleep fewer or more hours than that, your mortality risk increases.
Blue Zones people don't keep schedules for going to sleep, waking up, or going to work. Their bodies determine how much sleep they need.
There are also certain Blue Zones where daytime napping is common, including Icaria and Sardinia.
Numerous studies have demonstrated that daytime naps, called "siestas" in many Mediterranean countries, can reduce the risk of heart disease and death, rather than increase these risks.
When it comes to napping, length seems to be of the utmost importance. If you take a nap for 30 minutes or less, you may benefit from it, however, over 30 minutes, there is an elevated risk for heart disease and death associated with it.
Other Traits and Habits Associated With Longevity
People living in the Blue Zones may live longer due to a number of social and lifestyle factors, in addition to diet, exercise, and rest.
A few of these are:
Blue Zone Diets: 5 Regional Diets That May Boost Your
The Blue Zones are currently known to exist in five areas. They are as follows:
Researchers have found that although genes are important in determining how long a person lives, external factors can play a major role. The environment, diet, lifestyle, and stress may all be factors.
There are a few similarities between these Blue Zones, despite the fact that they are spread throughout the world.
People in these areas are more active and eat a lot of vegetables, nuts, whole grains, and legumes.
1.Okinawa diet.
Island groups called Ryukyu surround Okinawa in the south of Japan.
Okinawa's diet refers to its traditional eating pattern. There are few people living longer than Okinawans in the world. It is nutrient-dense yet low in calories.
Generally, this is a plant-based diet that focuses on sweet potato, leafy greens, yellow root vegetables, soy, and grains with a low glycemic index (GI).
Vitamins and minerals are abundant in the Okinawa diet because this food group is prioritized. Aside from that, it's loaded with antioxidants, helping to fight free radicals and reduce chronic disease risks, which protect the body against free radicals and prevent aging-related diseases.
In Okinawa, animal-based foods are not strictly forbidden, but they are consumed sparingly. Sweets and processed foods are no different.
The following are traditional Okinawan diet staples you should eat and avoid.
A.Foods to eat
B.Foods to avoid
Make purple sweet potato fries with this recipe to enjoy the best of Okinawan sweet potatoes.
2.Sardinia diet
Sardinia is located in the Mediterranean Sea, which is west of the Italian peninsula in the Mediterranean Sea. There are rumors that it is the place where the longest-lived men live.
In the Sardinia diet - also known as the Sardo-Mediterranean diet - chronic age-related disease is prevented.
In the Mediterranean diet, fruits and vegetables are consumed in large amounts, whole grains and legumes are minimally processed and nuts and olive oil are the primary fat sources, fish consumption is moderate, and dairy and alcohol intakes are low.
While the Sardinian variation consumes more olive oil, milk and dairy products, and alcoholic drinks.
On the Sardinian diet, people eat and avoid the following foods:
A.Foods to eat
Vegetables: carrots, cabbage, zucchini, sweet potatoes, potatoes, and onions.
B.Foods to avoid
Meats and poultry that have been processed or cured
Processed foods: beverages sweetened with sugar, refined grains and oils, and snacks and foods ready for consumption
You can make homemade minestrone if you would like to try a traditional Sardinian recipe.
3.Ikaria diet
The Greek island of Ikaria lies in the Aegean Sea.
This diet includes more coffee, potatoes, and full-fat dairy products than the Mediterranean diet.
Fruits, vegetables, olive oil, cereals, and legumes are still emphasized, while meat consumption is moderate and wine consumption is low.
Several foods are recommended to eat and avoid on the Ikaria diet, such as:
A.Foods to eat
B.Foods to eat occasionally
Some types of meat: pork, beef, chicken, and goat
C.Foods to avoid
4.Nicoya diet
Costa Rica's Nicoya province is in Guanacaste. There is a 20% decrease in mortality rates in this specific region compared to the rest of the country.
It is higher in animal-based protein and lower in healthy fats than the diets mentioned above.
It is also characterised by a high intake of fiber and low GI foods, thus consuming less processed and refined foods.
There are many plain, traditional foods in the Nicoya diet, such as rice, beans, corn, chicken, and eggs. There are also people who consume more expensive foods like aged cheese and olive oil, but they are less likely to do so.
These are some of the most frequently eaten and least eaten foods by Nicoyans:
A.Foods to eat
B.Foods to avoid
5.Seventh-day Adventist diet
Seventh-day Adventist Diet refers to the diet of the Loma Linda, California, Adventist community.
Vegan diets are mostly followed by members of this community. The diet consists of nuts, legumes, and leafy greens. There is only one Blue Zone diet that is predominantly plant-based, the Seventh-day Adventist diet.
Type 2 diabetes and heart disease might be reduced by vegan diets. The increased longevity of the community may be attributed to this.
It is mostly vegan, but according to the Bible, meat is divided into clean and unclean categories. There are a few "clean" options for Adventists to choose from.
Seventh-day Adventists should avoid or eat these foods:
A.Foods to eat
B.Foods to avoid
CHAPTER#8: WEARABLE IN HEALTHCARE
Sensor technology enables continuous monitoring of people's health outside of hospitals. Fitbits, smartwatches, smart rings, as well as patches with wireless connectivity integrate such sensors into wearables. Without a doubt, the technology offers obvious advantages: Wearables are widely used by consumers and provide the data that modern, data-driven healthcare requires.
What are wearable devices?
A wearable device is an electronic device that is worn on the body. Several sensors are built into these devices, and they connect to smartphones via Bluetooth, Wi-Fi, or cellular connections. Fitbit, Garmin, Huami (Amazfit), WITHINGS, and Oura are some of the more specialized makers of wearables. Apple, Xiaomi, Samsung, and Huawei are the leading manufacturers of wearables.
Wearables began as smartphone and computer applications (such as notifications, music controls, and apps), but quickly turned into lifestyle, fitness, and healthcare gadgets.
Wearable technology plays a critical role in enabling digital and proactive healthcare as it enables consumers to passively monitor their own health.
In the US, wearables are expected to be used by 54% of consumers by 2020, according to ROCK HEALTH. Wearable technology is viewed positively by more than 80% of consumers, according to research conducted by BUSINESS INSIDER INTELLIGENCE.
1.The fitness and health tracker
Health and fitness trackers are usually wristbands equipped with sensors that track physical activity and vital signs. Often connected to smartphone apps, they show users their collected data and activity achievements, and some include health- and fitness-related advice.
A fitness tracker, at its simplest and cheapest, collects information about steps, exercises, and sleep. The heart rate is increasingly being measured by devices equipped with sensors. Body temperature and blood glucose will be measured by more advanced sensors in the next generation of fitness and health trackers.
As a passive long-term monitoring device, fitness and health trackers offer long battery life of up to 30 days and are lightweight.
It is possible to purchase a fitness and health tracker for as little as $10 and as much as $100, depending on the functionality and quality of the device.
2.The smartwatch
A smartwatch was once used to display notifications on smartphones and provide small apps, but now it is a medical device with a range of lifestyle applications. ECGs, SPO2 measurements, and diseases like atrial fibrillation can be performed using modern devices like the Apple Watch Series 6 and Fitbit Versa.
With smartwatches, data collection is more advanced than with fitness trackers. Scientists and researchers can also access raw sensor data via smartwatches with Wear OS.
There are usually a range of $250 to $400 for smartwatches that have advanced sensors.
3.The smart ring
Fitbit smart rings have evolved from traditional fitness trackers. A smart ring is smaller and more discreet than a wristband. There are smart rings with single-purpose functionality (NFC rings, Alexa rings) as well as fitness trackers with full functionality (CIRCUL, OURA, SLEEPON).
A smart ring's position on the user's body (on the finger instead of the wrist) tends to provide better heart rate data. There are also rings that measure SP02.
The smart ring category is still very young in the wearables sector and has a lot of potential for growth.
A smart ring with health tracking functionality costs between $100 and $400.
4.The connected patch
Currently, connected wearables with smart sensors are in the experimental phase. Sensors placed directly on users' skin are being developed by several manufacturers and researchers.
The sensors on connected patches are usually designed for a specific indication. ECG, temperature, and Sp02 sensors are available from manufacturers like VIVALNK. A research-focused team is working on patches to monitor STRESS and SWEAT.
Abbott Diabetes Care's FreeStyle Libre wearable patch is extremely popular. It can be used with a reading device or by downloading an app on a phone to monitor glucose levels continuously and wirelessly, just under the skin.
A pivotal shift? Connected medical devices
It's no secret that traditional wearables are transforming into medical devices more and more. These devices like blood pressure monitors, glucose monitors, or hearing aids are becoming smarter and more comfortable as they transform from gadgets to medical devices.
A smartwatch-like device that provides oscillometric blood pressure monitoring was launched by Omron in 2019 called the HeartGuide. The DIABETES segment also has numerous connected medical devices. Various hardware providers, including Freestyle Libre, iHealth, and B.Braun, provide these products.
While monitoring activity, vital functions, and other data is easy, manufacturers store this vital information in hidden silos. The challenge of connecting users' devices to healthcare applications requires integrating and maintaining data connections with all major manufacturers.
The technology provided by Thryve enables integration with more than 300 wearable devices and data sources. The Thryve platform provides continuous health data access by insurers, care providers, and digital health services throughout Europe.
What’s next?
The use of wearable sensors is becoming more widespread among insurers, health providers, and digital health apps. With wearable technology, continuous monitoring of health is the new normal in healthcare.
Incentives for healthier lifestyles can be provided by wearable data. A CONTINUOUS DATA SYSTEM enables regular interactions with users based on the characteristics of their health data. Moreover, the availability of more and more data allows the discovery of new health determinants across a wide range of health conditions.
There are many exciting advancements expected in the next few years in the field of wearable technology. Wearable technology is becoming more mainstream, and health care providers are leveraging it in order to influence healthy lifestyles and increase profits.
The Future of Medicine and Health Technology Wearables
People who wish to improve their lifestyles and monitor their health conditions are increasingly using wearable health devices. Smartwatches, smart jewellery pieces, step counters, and even sweat-sensing patches are examples of devices that combine increasingly sophisticated software and data algorithms to provide individuals with an increasingly detailed picture of their activity levels, sleep patterns, heart rates, and other important data that can affect their overall health. Therefore, giving users access to this live data and trends patterns can be helpful in assisting them in making informed decisions that can enhance their lifestyle choices that will, in turn, lead to a healthier life for them in the future.
As these devices become more widely adopted and introduce new features, they can have a profound effect on the way health care is provided. A wearable device can contribute to promoting longevity by helping people keep track of their health, reach peak performance, perform better medically, and improve the overall experience of medical care, among other things.
The wearable device industry continues to grow and improve in years ahead, the future is sure to be exciting for wearable devices. The impact of these devices on population health and longevity will continue to grow as these devices continue to become more advanced and their clinical applications expand.
The Wearable Medical Device Market
Smartphones have led to rapid technological advancement, and health wearables have been a major area of innovation in recent years. It is estimated that the global wearable medical devices market will generate nearly $197 billion in revenue between 2022 and 2030, a compound annual growth rate (CAGR) of 28.1%.
An aging population with high chronic disease prevalence is one major factor driving the market expansion of these devices by the population and healthcare providers.
Innovations in Wearable Technology for Longevity
As wearable technology progresses, it will continue to improve at a rapid rate due to advancements in technology capabilities, device features, user experience, and usability. Apple, Fitbit, and Garmin most certainly dominate the market today, but there are many emerging companies launching or planning competing products based on cutting-edge science.
New sweat-sensing devices developed at The Ohio State University, University of Wisconsin-Madison, and Caltech can track electrolyte and sugar concentrations in the bloodstream in real-time without requiring batteries. However, they are still in the clinical trial process, so they cannot be worn as necklaces or implanted under the skin yet.
A bioelectric bodysuit is another recent innovation. A comfortable stretch suit equipped with electrodes is designed by BioLeonhardt Whole Body to promote longevity. Using bioelectric signals, a small, preprogrammed stimulator increases circulating Klotho levels, which promote muscle regeneration and anti-aging. Clinical studies have shown that Klotho levels increase by 150% over baseline. There is a significant impact on longevity due to low-Klotho levels being associated with accelerated aging and diseases like high blood pressure, heart valve calcification, dementia, cancer, arthritis, and others.
Wearables for Longevity: Virtual Reality Exercise Games
Science has shown that humans are capable of living up to 150 years if they live in appropriate conditions and lead a healthy lifestyle, ranging from nutritional habits to social connections. Wearable health devices allow real-time monitoring of health, adjusting and optimising areas in need of improvement, and supporting long-term health, preventive care, and longevity.
The use of wearable technologies creates new ways for people to exercise and take care of their health at the same time. The cognitive and emotional benefits of playful physical activity are not as strong for older or disabled people, who engage in less exercise. With VREs, anyone can take part in physical activity, regardless of their age or ability.
Playing games with others, especially interactive games like Nintendo's Wii-Workout, can help improve physical and cognitive health more effectively than traditional exercise. The results of two randomized control trials indicate that a single Wii-Workout session improves semantic memory and executive function, whereas 12-16 sessions improve short-term memory and mobility.
The Future of Wearables in Medicine
Wearable technology has been used in medicine for decades, but it continues to evolve rapidly. Movement alerts, fall warnings, cardiovascular data trends, and physical activity routines provided by these devices are increasingly able to directly affect health outcomes.
Health wearables in medicine and their potential uses for longevity look bright in the future due to increased interest and innovations.
Conclusion:
Longevity is living a long life. Many people hope for longevity so they can spend more time with their loved ones or travel more around the world. It is important to realize, however, that living a long life with disability or disease is not necessarily synonymous with health and happiness. Due to longer life expectancies and declining birth rates, the senior population has grown more rapidly than other age groups, yet they are living longer in poor health. Therefore, we will look at not only one's lifespan but also one's healthspan, which promotes a longer life expectancy.
The choices you make today can have a significant impact on your health and longevity in the future. Although it's best to start early, it's never too late to reap the benefits. Be aware of the impact your actions have on others. Be aware of how you contribute (big or small). Live your life according to your values. It is important to take a moment to think about what you are truly passionate about (such as helping others or preserving the environment) when it comes to life.
The key to living a long and healthy life is to put these simple suggestions into practice. You can accomplish any goal if you take small, specific steps. Once you practice certain things for a while, they become habits that you don't even think about. You can start building another daily habit once you have established a new one. The key to achieving big happiness is to set small, specific goals!