Processed food Archives

Dec

2024

Anti-Inflammatory Diets Improve Inflammation

By Ray Schilling | diet, fiber, fish oil, food, Health, Inflammation, meat, Mortality, Nutrition, olive oil, omega-3 fatty acids, polyunsaturated oil, Processed food, processed meat, red meat

A CNN review article noted that anti-inflammatory diets improve inflammation. This is important for medical conditions that also have inflammation attached to it. For instance, rheumatoid arthritis, diabetes or chronic kidney disease all carry inflammation with them. But according to a 2019 study more than 50% of all deaths stem from chronic inflammatory conditions.

Here is a more complete list of what type of clinical conditions are associated with chronic inflammation:

cardiovascular disease, such as heart disease and stroke
obesity
cancer
chronic obstructive pulmonary disease
asthma and allergies
diabetes
chronic kidney disease
chronic pain — for example, from some sources of back pain, headache disorders, arthritis and other joint conditions
non-alcoholic fatty liver disease
autoimmune diseases, such as rheumatoid arthritis, lupus, ulcerative colitis, and Crohn’s disease
depression
neurodegenerative conditions, such as Alzheimer’s disease

Some people may have two or more of these chronic diseases at the same time. This increases the risk of death. This is even more of a reason to follow an anti-inflammatory diet.

Anti-inflammatory diet

The CNN article suggests that an anti-inflammatory diet has the potential to reduce inflammatory cytokines. This is important and can also improve symptoms of chronic inflammatory diseases. A large study was conducted in 2021, which showed that people on an anti-inflammatory diet had a lower probability to get complications. Anti-inflammatory diets protected them from heart attacks, strokes, coronary heart disease and more.

Here are the ingredients of an anti-inflammatory diet

Why are anti-inflammatory diets so healthy? It is because they are rich in fiber, omega-3 fatty acids, antioxidants, polyphenols, vitamins, and unsaturated fats can have anti-inflammatory effects. Fruit options can include:

apples
fruits with stones or pips, such as peaches, plums, apricots, and cherries
grapes
citrus fruits such as oranges, lemons, limes, and grapefruit
pomegranates

Vegetables are high in fiber and other important vitamins and nutrients. Include a variety of colors of vegetables in your daily diet. Options can include:

green leafy vegetables, such as spinach, kale, radicchio, and arugula
cruciferous vegetables, such as broccoli, cauliflower, cabbage, and brussels sprouts
tomatoes
root vegetables, such as turnips, beets, radishes, and onions
potatoes
sweet potatoes

Whole and cracked grains are another source of fiber.

Nuts and seeds

Nuts and seeds contain polyphenols, which can have an anti-inflammatory effect. Nuts and seeds can include almonds, peanuts, cashews, hazelnuts, flaxseeds, sesame seeds, chia seeds, sunflower seeds, and pumpkin seeds.

Healthy oils

Vegetable oil like olive oil are important for cooking and for salad dressings.

Fish

Fish that is high in fatty acids and omega-3s can be important in an anti-inflammatory diet. These fish varieties can include salmon, tuna, sardines, and mackerel.

Herbs and spices

Some herbs and spices may have anti-inflammatory effects, as they can be high in phenols and antioxidants. These include clove, sage, oregano, cinnamon, rosemary, turmeric, black pepper, and ginger, among other options.

What to avoid

Highly processed foods like hamburgers, french fries, cakes and others must be removed from your food list. They are associated with heart attacks, strokes and cancer. In addition, the following food component must be avoided, if you value your life.

Refined carbohydrates: This can include products made with white flour, such as white bread, pasta, breakfast cereals, and pastries.
Trans fats: These can include foods labeled as having partially hydrogenated oils in them. Examples include baked goods such as cakes, pies, and frozen pizzas, as well as fried foods such as donuts or fries.
Some saturated fats: red meat, chicken with the skin on, milk, cheese, and cream contain high levels of certain saturated fats that promote inflammation.
Sugar: Sugary foods or foods with a high glycemic index can be inflammatory. Examples can include sugary drinks and sodas, sugary cereals, and candy.
Red meat and processed meat: This can include beef, lamb, goat, and pork meat, as well as processed hot dogs and sausages, among others. These meats have an association with colorectal cancer.
Certain spreads and cooking fats: Some fats such as margarine, shortening, and lard can be inflammatory.

Anti-Inflammatory Diets Improve Inflammation

Conclusion

You hear bad things about chronic inflammation and premature deaths. What you may not have heard a lot yet is that anti-inflammatory diets actually can safe lives. Above I have listed the most common inflammatory diseases. I also described the ingredients of an anti-inflammatory diet. With this diet researchers found that cardiovascular disease was reduced by 38%, strokes were reduced by 28%. It is not that difficult to adopt a healthy anti-inflammatory diet. Keep trans fats and highly processed foods away. Eat more vegetables, fish and avoid red meats. Add some nuts and cold pressed extra virgin olive oil. Good health will thank you for this diet change.

Nov

2024

Ultraprocessed Food Leads to Premature Aging

By Ray Schilling | Cancer, Cardiovascular disease, cholesterol, diet, food, meat, Mortality, Nutrition, Obesity, Processed food, processed meat

An article in the medical journal “Medical News Today” found that ultraprocessed food leads to premature aging.

What are ultraprocessed foods?

The NOVA Food Classification System explains what ultraprocessed foods (UPFs) are and what other ones are not. Examples of ultraprocessed foods are: fatty, sweet, savory or salty packaged snacks, pre-prepared poultry and fish ‘nuggets’ and ‘sticks.’ Others are cola, soda and other carbonated soft drinks, pastries, cakes and cake mix. Generally speaking, the food processors add too much salt, sugar and saturated fat. They often also add food preservatives, coloring, and flavor enhancers.

What do ultraprocessed foods cause?

Sugary beverages lead to blood sugar peaks and insulin surges. This in turn can cause type 2 diabetes later on. Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist said that “overly salty snacks like chips, crackers, and instant noodles, and other UPFs with trans fats and hydrogenated oils all should ideally be avoided”. Read labels before you buy any food product. Hydrogenated oils and trans fats are increasing LDL cholesterol leading to premature hardening of the arteries. This can cause strokes and heart attacks.

Hot dogs, sausages, and deli meats contain nitrates and nitrites as preservatives. This can form carcinogenic compounds like nitrosamines during cooking or metabolism. The World Health Organization (WHO) has classified processed meats to contain Group 1 carcinogens. These processed meats also contain high amounts of sodium and saturated fats. This causes high blood pressure and cardiovascular disease.

Telomere length reduced by ultraprocessed foods

Another study regarding consumption of ultraprocessed foods came out in 2020. There were 886 participants aged 57–91. Researchers measured telomere length in saliva samples. Subjects with the highest UPF consumption had almost twice the odds of having short telomeres in comparison to those with the lowest UPF consumption. Patients with shorter telomeres were much more prone to chronic diseases like cancer and cardiovascular disease. The overall death rate was much higher in patients with shorter telomeres. This confirms what another study also found.

Ultraprocessed foods are causing obesity and weight gain

Another study found that ultraprocessed foods caused weight gain and obesity. The authors of this study pointed out that US residents eat up to 70% of the total calorie input as UPFs. They reviewed the literature and found that UPF consumption raises the risk of obesity. Also, chronic conditions like cancer, strokes, heart attacks, type 2 diabetes and depression are directly linked to UPF consumption. Because of the development of these chronic health conditions the life expectancy is about 10% shorter than for those who don’t consume UPFs.

Ultraprocessed Food Leads to Premature Aging

Conclusion

Over the past several decades food companies produced more and more ultraprocessed foods (UPFs). You see them on grocery store shelves. They contain high amounts of sugar, saturated fat and salt. This can cause cardiovascular disease. Added food preservatives, coloring, and flavor enhancers are also of concern as they may lead to UPF food addiction. Obesity, cancer, heart attacks and strokes are often the final result of UPF overconsumption. Another publication that I reviewed showed that consumption of UPF leads to shorter telomeres in all body cells. We know from other publications that short telomeres cause chronic diseases and premature deaths because of organ failures. The bottom line is that you want to reduce your UPF food intake and increase your whole food intake. This will strengthen your immune system, prevent heart attacks, strokes and cancer. Your telomeres will stay long and your life expectancy increases by about 6 years.

Sep

2024

Red Meat and Processed Meat Can Become a Cause of Diabetes

By Ray Schilling | Diabetes, meat, Processed food, processed meat, red meat

A clinical study at the end of 2023 showed that red meat and processed meat can become a cause of diabetes. The authors published the results of this study in The American Journal of Clinical Nutrition on December 2023.

Results of the study

Notably, the study consisted of several pooled studies. To emphasize, there was a total of 216,695 participants and the authors followed them up every 2 to 4 years. In detail, the investigators analyzed food frequency questionnaires for consumption of red meat, processed meat, and consumption of nuts and legumes. In particular, the authors compared the highest and lowest red meat consumption quintiles. Those who ate the highest amounts of total red meat had a risk of 1.62-fold to develop diabetes. With regard to processed meat the risk was 1.51-fold to develop diabetes. And those who consumed unprocessed red meat had a risk of 1.40-fold to develop diabetes.

• When people replaced 1 serving of meat per day with nuts and legumes, this reduced their risk for diabetes by 30%.
• A group that had replaced processed red meat by 1 serving/day with nuts and legumes reduced the risk for diabetes by 41%.
• Replacing unprocessed red meat by 1 serving/day with nuts and legumes reduced the risk for diabetes by 29%.

Some scientists criticized the study saying that it was not controlled for elevated body mass index (BMI). A person with an elevated BMI is at a higher risk of developing diabetes on its own and this can interfere with a study like this.

Alternative large study confirming risk of red meat to develop diabetes

This study was a meta-analysis, which involved data from 31 cohorts participating in the InterConnect project. There was a total of 1,966,444 adults in this study and 107,271 patients developed diabetes over a period of 10 years.

• People who ate unprocessed meat had a 10% increase of diabetes risk compared to people not consuming meat.
• When processed meat was consumed it caused diabetes in 15% of the study group.
• On the other hand, poultry consumption caused only 8% of diabetes.

There were slight regional differences for the same foods. In the discussion of the data the authors pointed out that in comparison to the first study mentioned above their risk ratios were lower, because all the data was corrected for compounding factors that could distort the figures. As an example, they noted that without BMI adjustment unprocessed meat would have caused 18% of diabetes. On the other hand, processed meat would have caused 23% of diabetes and 21% of diabetes for poultry consumption.

Recommendation to reduce or eliminate red meat consumption

The American Institute for Cancer Research recommends to eat less than 18 oz. of red meat or processed meat per week to avoid cancer development.
You can replace meat with nuts, legumes (lentils and beans), tofu and vegetables.

Red Meat and Processed Meat Can Become a Cause of Diabetes

Conclusion

Two independent large studies concluded that consumption of red meat and processed red meat contributed to diabetes development in adults. We also know from other studies that it can cause cancer. The key is to replace red and processed red meat by nuts, tofu, legumes and other vegetables. Both studies have shown that doing so reduces the risk for diabetes.

Jul

2024

A Plant-based Diet Helped Prostate Cancer Patients Significantly

By Ray Schilling | breast cancer, Cancer, Cardiovascular disease, colorectal cancer, diet, exercise, Mortality, Processed food

A new study in JAMA Network Open showed that a plant-based diet helped prostate cancer patients significantly. Briefly, in this study physicians followed 2062 men with localized prostate cancer for a median follow-up of 6.5 years. The researchers paid close attention to the diet of these patients. Physicians compared patients with a high plant-based diet index to patients with a high meat/dairy diet index. Researchers measured prostate cancer progression and found a 47% reduction in prostate cancer progression with the plant-based diet group. This was in comparison to the meat/dairy group. They concluded that consumption of a primarily plant-based diet associated with a better health outcome for prostate cancer patients.

Colon cancer studies on plant-based diet and exercise

The medical literature shows that the survival of colon cancer improves when patients consume plant-based diets and at the same time exercise regularly. One study showed that a combination of plant-based diet and regular exercise allowed colon cancer patients to survive longer. This was in comparison to a control group on meat/dairy products who did not exercise.

Breast cancer patients

Researchers followed 6,235 breast cancer patients for 9.4 years. A group of women with hormone-negative breast cancer on soy products reduced their risk of dying from breast cancer by 21%. A low-fat diet following breast cancer diagnosis reduced the risk of breast cancer recurrence by 23%. At the same time a low-fat diet also reduced mortality from breast cancer by 17%. Another medical study compared the diet of women who developed breast cancer with diets of women who did not have breast cancer. The offending foods were American, cheddar, and cream cheeses. Women who ate most of these in their diet had a 53% higher risk of developing breast cancer.

36 foods that help you to fight cancer

The MD Anderson Cancer Center website lists 36 foods that help you to fight cancer. On top are foods like berries, broccoli, tomatoes, walnuts, grapes and other vegetables, fruits and nuts. Vegetables come in a variety of different colors. Be sure you aim for a rainbow color mix to get the most phytochemicals from your vegetables. Include frozen vegetables, whole grains and avoid processed foods. The website also reminds people that processed meats, red meat and too much alcohol causes various cancers. Women should limit alcoholic drinks to one drink per day. Men should limit their alcohol intake to two drinks per day. Less than that is desirable.

Prostate Cancer Patients Were Significantly Helped with a Plant-based Diet

Conclusion

Recently a medical publication stated that prostate cancer patients were significantly helped with a plant-based diet. However, further research of medical publications showed that colon cancer and other cancers were also reduced on this diet. In addition, breast cancer survival increased on soy products, low-fat diets and plant-based diets. Any processed food leads to cancer, heart attacks and strokes with increased mortality rates. The MD Anderson Cancer Center website lists 36 foods that showed cancer protection from phytochemicals. Don’t wait until you come down with cancer, adopt a sensible diet for cancer prevention now!

May

2024

Cancer in younger Adults is due to Accelerated Aging

By Ray Schilling | alcohol, Cancer, Cardiovascular disease, diet, Heart Disease, Mortality, Processed food, telomeres

Recent research showed that cancer in younger adults is due to accelerated aging. Researchers presented a paper at the American Association for Cancer Research (AACR) Annual Meeting 2024. They discussed in detail how cancer presents in aging tissues.

Details of the study

Researchers examined the UK Biobank databases of 148,724 individuals aged 37 to 54 years. 9 biomarkers from blood of these patients served to calculate the biological age of these patients. The following were the blood tests: albumin, alkaline phosphatase, creatine, C-reactive protein, glucose, mean corpuscular volume, red cell distribution width, white blood cell count, and lymphocyte proportion. I will discuss below how they calculated the biological age from these factors. In most patients there was a discrepancy between the chronological age and the biological age.

The researchers also checked the cancer registries to check how many cancer patients were found before age 55. Nearly 3200 cancers were found. Patients born between 1950 and 1954 were compared to patients born in or after 1965. Surprisingly the younger patients (born in or after 1965) had 17% higher accelerated aging. This made this group more prone to develop early cancers.

Significance of accelerated aging regarding cancer frequency

The researchers also found that increases in accelerated aging were associated with a significant risk of early-onset lung cancer, early-onset gastrointestinal cancer, and early-onset uterine cancer. Individuals who had the highest amount of faster aging were compared to people who had the smallest amount of faster aging. The faster aging group had twice the risk of early-onset lung cancer, more than 60% higher risk of gastrointestinal tumors, and more than 80% higher risk of uterine cancer.

Calculating the biological age

The following is a list of items to calculate the biological age (taken from this CNN source):

albumin: a protein made by the liver that declines with age
creatinine: a waste product in blood produced by protein digestion and the breakdown of muscle tissue; a measure of kidney function. Lower levels correlate with better longevity.
glucose: With age, blood sugar stays higher for longer after meals.
c-reactive protein: made by the liver in response to inflammation; relatively higher levels correspond to faster aging
lymphocyte percent: The concentration of these white blood cells related to immune function tends to decrease with age.

More items to calculate biological age:

mean cell volume: a measure of the average size of red blood cells, which increases with age
red cell distribution width: the difference between the size of a person’s smallest and largest red blood cells, which tends to increase with age
alkaline phosphatase: an enzyme produced mainly by the liver and bones that tends to increase with age
white blood cell counts: Numbers of white cells in the high end of the normal range in the blood may correspond with greater aging.

Using these criteria, a research group developed the algorithm PhenoAge. This is how the biological age was calculated.

What factors lower the biological age?

There are 8 essential components that determine your biological age: diet, physical activity, avoiding nicotine exposure, sleep health, lower body mass index (BMI), cholesterol, blood sugar, and blood pressure. This link states that when you optimize this list of 8 essential components your biological age will be 6 years less than your chronological age. It will make you resistant to several diseases including cancer.

Your telomere length is important to reduce your biological age

Researchers know for some time that telomere length determines the biological age. Telomere length determines how old we get. It also can predict whether we get illnesses like cancer and cardiovascular diseases as we age. In addition, it determines whether you get the blessing of longevity or not. Researchers showed that two lifestyle habits, namely a Mediterranean diet and regular exercise, preserve our telomeres to give us a younger biological age.

Effect of Junk foods on our biological age

Too many people eat unhealthy foods like processed meats, French fries, hamburgers and other processed foods. How does this affect your lifespan? When we consume unhealthy foods and beverages, like sugar-sweetened beverages and highly processed foods, we gain weight. Obesity and other chronic conditions are the results that put us at a higher risk regarding at least 13 types of cancer. Included in this are endometrial (uterine) cancer, breast cancer in postmenopausal women, and colorectal cancer.

How can we counter the devastating effect of highly processed foods?

We need to buy whole foods that were not processed. Buy fresh vegetables, fruit, nuts, organic chicken, fish like wild salmon. Cook your own meals. This link describes anti-aging foods that help you to enjoy a longer life with less diseases. Other studies showed in the past that this type of food preserves your telomeres, prevents many cancers and prevents heart attacks and strokes.

Discussion

The study in the beginning of this review showed a higher cancer frequency in younger patients. This is a new concerning trend. But the study failed to show the reason behind this. In my opinion it is the fact that younger people nowadays have poorer lifestyles than in the past. They consume junk foods and larger amounts of alcohol regularly. This behavior pattern causes shortening of telomeres, lowering of the biological age and the emergence of diseases mentioned above. We need more research into the causes of telomere shortening in younger patients. Also, why do they experience accelerated aging with an increase in the biological age? The research paper shown in the beginning of this review was done on a British population.

There is a need for other studies

A similar study with a more diverse population including a record of their eating habits would be welcome. Apart from measuring the biological age, measuring the telomere length would also be useful. In addition, a control group of younger people who consume healthy foods would help as a contrast. This control group likely would have a lower biological age and longer telomeres than the experimental group.

Cancer in younger Adults is due to Accelerated Aging

Conclusion

In the beginning of this review, I described a study about younger patients. They had an accelerated biological age with a higher rate of various cancers. I showed that other researchers examined telomere length and the longer it was the less cancer the patients got. I mentioned that eating junk foods, processed meats and consuming sugary drinks was bad for your health. This accelerates your biological age and shortens your telomeres. As this study was based on a British cohort, we need new research that concentrates on a more diversified population. Apart from measuring the biological age, measuring the telomere length would also be useful. In addition, a control group of younger people who consume healthy foods would help as a contrast. This control group likely would have a lower biological age and longer telomeres than the experimental group.

Jul

2023

Learn about Longevity from the Blue Zones

By Ray Schilling | diet, Fitness, Health, lifestyle, Mortality, Nutrition, Processed food, red meat, sleep

People who live in blue zones often turn 100 or older, so we can learn about longevity from the blue zones. The 5 most often cited blue zones are in Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, California, United States. But there are many more blue zones throughout the world. These zones contain the most centenarians, people who have reached the age of 100. It is thought that it is the people’s lifestyle that makes them live much longer than the rest of the world.

Lifestyle of centenarians

People are active, are bicycling, walking, swimming, constantly on the go and they are careful about what they eat. They stay slim, but are muscular. Their diet consists mostly of vegetables and salads, with very little meat. They may consume a small piece of beef on Sundays, but not during the rest of the week. Fish may be a part of their diet two or three times per week.

Diet characteristic of blue zones

Sandee LaMotte published an article on March 4, 2023 at CNN, which describes the diet consumed in blue zones. People in blue zones are active, handle stress well, are close to friends, have a purpose in life and are often members of a social or religious group. They eat mostly a plant-based diet and they stop eating before they are full.

The food consists of complex carbohydrates. No processed foods are eaten. The American Heart Association says: “Complex carbohydrates, such as beans, peas, vegetables and whole grains provide vitamins, minerals and fiber that can go missing in processed and refined foods. In addition, they are digested more slowly, and the fiber helps you feel full longer.”

Origin of blue zone foods

The blue zone food has its roots in the African, Asian, Latino and Native American diets. Dan Buettner originally published an article about the blue zones in the National Geographic Magazine. Recently he published a collection of 100 blue zone recipes in book form.

The Mediterranean diet is very close to blue zone eating.

What blue zone meals contain

Buettner said: “The five pillars of every longevity diet, including the blue zone, are whole grains, vegetables in season, tubers, nuts and beans. In fact, I argue the cornerstone of a longevity diet is beans.” People in blue zones eat similar foods as those who eat a Mediterranean diet, but they do not eat as much fish as people on a Mediterranean diet. People on a blue zone diet don’t eat any milk products. On the other hand, goat and sheep’s milk cheeses such as feta and pecorino are part of the blue zone diet. In the blue zones the consumption of purple sweet potatoes, sesame seeds, fresh vegetables and fruit are the major staples.

More info about Blue Zone diet

All of the meals contain complex carbohydrates, micronutrients and a whole variety of fiber.

Perhaps the important difference to the Standard American diet is that in the blue zone there is a lack of beef, hamburgers, processed foods and highly processed carbohydrates like bread, pasta, sugar-sweetened beverages, salty snacks like potato chips, candies, cookies and processed meats (bacon, sausages or cold-cuts). People in blue zones eat very little bread and if they do, they eat sourdough bread, which does not raise the blood sugar level as the highly refined white bread.

Recapturing healthy foods

So, what foods are blue zone people really eating? Tofu, quinoa, mushrooms, lentils, beans, turnip greens, artichokes, asparagus, chickpeas and spinach are the main staples of their nutrition. They stay away from sugar, rarely eat meat (once or twice per week) and otherwise have a healthy lifestyle. Scientists think that longevity comes from the healthy lifestyle and diet, which centenarians practice. Several longevity genes get activated as explained in this publication. This translates into living long lives with very few illnesses and experiencing energy until the end of their lives.

Learn about Longevity from the Blue Zones

Conclusion

We can learn a lot from observing what centenarians eat and do. Scientist have investigated the lifestyle of people living in blue zones in various parts of the world. These zones contain the most centenarians, people who have reached the age of 100. People in blue zones eat mostly vegetables and very little red meat. They avoid sugar and processed foods. But they are also very active, have a rich social life and allow themselves enough sleep. Scientists accumulated evidence that genetic longevity switches are activated by the life style of people living in blue zones. It is the activation of these epigenetic switches that are responsible for the longevity of people in blue zones.

Feb

2022

How healthy are Carbohydrates?

By Ray Schilling | diet, fasting mimicking diet, heart attack, Inflammation, lifestyle, Nutrition, Processed food, Stroke

A recent review article asked: how healthy are carbohydrates? The three food components that occur in natural food are carbohydrates, fats and protein. Among the carbohydrates it is important to distinguish between simple carbohydrates (such as sugar) and complex carbohydrates. Simple carbohydrates are readily absorbed into the blood, which causes an insulin peak. After a few hours the peak is gone, and there is a “crash”. You will know the feeling of feeling hungry just a few hours after eating doughnuts! Complex carbs like peas, beans, fruit and vegetables take longer to get digested. The final breakdown product of the digestive process is sugar as well. But this process takes longer meaning that the concentration of sugar in the blood is much lower. There is also no “crash”. The result is that complex carbs cause less insulin secretion into the blood.

Long-term effect of eating too much sugar

Integrated over several decades of life, this means that a person who constantly consumes beverages with sugar and snacks containing sugar is at a higher risk of developing type 2 diabetes. In contrast, a person who eats well balanced meals where the insulin secretion is low, will not develop diabetes and have much less hardening of the arteries. This translates into a lower risk to develop heart attacks and strokes.

The types of carbohydrates

Before I discuss the health effects of various carbohydrates, we need to look at the types of carbohydrates.

Simple carbohydrates

Table sugar is a disaccharide, which consists of one molecule of glucose and one molecule of fructose.

The enzyme amylase very quickly breaks down the chemical bond between fructose and glucose and creates these monosaccharides in the small intestine from which they are rapidly absorbed. Milk sugar is a disaccharide, which consists of a molecule of glucose bound to a molecule of galactose. Milk contains 2 to 8% of milk sugar. We have to watch these simple carbs, because they trigger insulin production and lead to accelerated hardening of the arteries, heart attacks and strokes.

Complex carbohydrates

In contrast, complex carbs are healthy, because they take some time to be digested in the digestive tract. They consist of polysaccharides, long chains of sugar molecules. Both starches and dietary fiber consist of complex carbohydrates. They often are present in vegetables and many fruit. Complex carbs slow down the absorption of their breakdown products and minimize the insulin response. Dietary fiber is the indigestible part of fruit and vegetables. It contributes to good gut health as the beneficial gut bacteria can multiply on the fibre particles.

Healthy carbs

When simple carbohydrates dominate in our food intake, we are in trouble because they are loaded with calories. Overconsumption of them leads to weight gain and obesity, to diabetes, heart attacks, strokes and even cancer. On the other hand, consumption of complex carbohydrates is healthy. We get them from eating apples, bananas, berries, vegetables like spinach, tomatoes and carrots. Other healthy complex carbs are whole grain flour, quinoa and brown rice. Black beans, lentils, peas and garbanzo beans are also healthy complex carbs. Dairy products like low fat milk, yogurt and ricotta cheese are healthy as well.

Mediterranean diet as an example of a healthy, balanced diet

In 2019 a study was published where women with polycystic ovary syndrome (PCOS) were either put on a Mediterranean diet or not. This study showed that a Mediterranean diet was anti-inflammatory, reduced insulin resistance and reduced testosterone levels in PCOS patients. But the same is true in a general population. The Mediterranean diet is one example of a healthy, balanced diet with complex carbohydrates. It prevents insulin resistance, inflammation and hormone disbalance. Other diets have similar effects like the DASH diet, the Zone diet and the Pritikin diet.

Quantity and quality of your food intake matters

A 2018 study from India showed that it matters how many carbohydrates we consume. On average Indians eat a diet with 65-75 percent of calories coming from carbohydrates. Many of these carbs are the unhealthy simple carbohydrates. How healthy are carbohydrates? The authors recommended to reduce complex carbohydrates to 50-55% and to add 20-25% protein, mostly from vegetable sources and add 20-30% from fat. The fat consumption needs to include monounsaturated fats (e.g., olive oil, nuts and seeds). Among the carbs a lot of green leafy vegetables help to balance the diet. This prevents the development of type 2 diabetes, heart attacks and strokes.

The above addresses the issue of quality of food. But it is also important what quantity of food we are eating. This is where counting or estimating calories comes in. If we overeat, we will very quickly gain weight and eventually can develop obesity.

The glycemic index and glycemic load

In order to help you with the choice of right carbohydrates the glycemic index was developed.

Here is another reference about the glycemic index/glycemic load.

In table 1 towards the end of the last link you find a column designated “GI” for glycemic index. All the foods that have a value less than 55 are foods that you can eat freely.

Problematical carbohydrate foods

Baked russet potatoes and boiled potatoes are very high on the GI index list. Puffed rice cakes, doughnuts, jelly beans and corn flakes measure high on the glycemic index list. But water melons, dried dates, white bread and white rice are also items to be avoided.

You best avoid anything with a glycemic index above 55. The column to the right of GI shows you a serving size and the last column on the right the glycemic load. The lower the glycemic load per serving, the better it is for your health. The glycemic index and the glycemic load are useful concepts of helping you to sort out your diet items.

My wife and I used this in 2001 to shed weight. We both lost 50 pounds (=22.72 kilograms) each in a period of 3 months.

Fasting mimicking diet (FMD)

According to Dr. Longo intermittent fasting stimulates the stem cells of the bone marrow. This leads to new clones of lymphocytes (B cells and T cells), which are part of the immune system. Your immune system becomes stronger from this.

Dr. Longo has done detailed mouse experiments, which inspired him to develop a new diet plan. Patients would receive a fasting mimicking diet (FMD) on 5 consecutive days per month. The rest of the month consists of a normal, balanced diet. 5 days of the month the person consumes a low 600-800-calorie diet. This reduced calorie intake is enough to ensure adherence to the diet, but low enough to lead to enormous positive metabolic changes including youth-preserving stem cell stimulation.

I am following the FMD

I have followed a FMD since December 2017. It helps me to keep my weight (BMI) in the 21 to 22 range. I feel more energetic and have managed to stay in good health.

The above chapter on the FMD was previously published here.

How healthy are Carbohydrates?

Conclusion

Healthy eating consists of 50-55% calories from complex carbohydrates; add to this 20-25% protein, mostly from vegetable sources and add 20-30% of total calories from fat. The fat consumption needs to include monounsaturated fats (e.g., olive oil, nuts and seeds). Unfortunately, most “convenience foods” (=processed foods) are incompatible with a healthy lifestyle. They contain too much simple carbs (sugar). Many people live on 65-75 percent of calories coming from simple carbohydrates, which are too many carbs. It should be complex carbs that digest slower and that do not induce insulin resistance. The glycemic index and glycemic load are useful concepts to help you chose the right foods that keep you healthy. The fasting mimicking diet can help you to take the last few pounds off that may be difficult to shed. Weight loss and weight maintenance are possible when you choose the right foods.

Sep

2021

Effects of a Plant-centered Diet on Cardiovascular Disease in Midlife

By Ray Schilling | Cancer, Cardiovascular disease, cholesterol, diet, exercise, heart attack, Mortality, Nutrition, olive oil, omega-3 fatty acids, Processed food

A study followed younger patients for 32 years looking for the effects of a plant-centered diet on cardiovascular disease in midlife. The researchers determined the heart attack and stroke rates when the participants were in their 50’s to 60’s. When on a plant-based diet cardiovascular disease rates fell by 52% compared to a control group with a meat containing diet. One subgroup changed the diet from a regular diet to a plant-based diet over 13 years. This reduced the risk ratio by 61% for heart attacks and strokes when assessed later.

Details of this study

There were 4946 adults as participants of this 32-year study. They were recruited in 1985 and 1986, at which time none of them had cardiovascular disease. The study completed in 2018. The results were published on Aug. 4, 2021. The researchers assessed the plant-centered diet quality using a tool with the name “A Priori Diet Quality Score” (APDQS). The higher the score, the higher the quality of the food. This means the person consumed nutritionally rich plant foods, limited amounts of high-fat meat products and less healthy plant foods.

Although a plant-rich diet consisted primarily of nutritionally rich plant foods, small amounts of animal products were also allowed. This involved low-fat dairy products, non fried poultry and steamed or grilled fish. This made the diet tastier and ensured that people would stick to this diet for decades.

Improvements of heart attack rates with plant-centered diet

After 32 years 289 cases of cardiovascular disease developed. The researchers compared participants with the highest food quintile to participants with the lowest food quintile. As mentioned, the risk for participants on a plant-based diet was 52% lower to get a cardiovascular disease. Moreover, a subgroup changed from a higher risk (fatter meals, meat, less vegetables) diet to a lower risk diet (lean fat, lean poultry, vegetables). Physicians followed this subgroup for 13 years and the risk ratio for heart attacks and strokes fell by 61%.

Comparison to other diet studies

There are other studies that looked at the effect of diet changes on the risk of developing heart disease. One such study examined 86 cross-sectional studies and 10 prospective studies in a meta-analysis. Vegetarian diets reduced deaths from heart attacks by 25% and brought down the incidence of total cancer rates by 8%. A vegan diet reduced the risk of total cancer by 15%.

In a study from the United Kingdom dated March 2019 several clinical trials were analyzed regarding non-diabetic populations. The question came up, what the effect of a Mediterranean diet was on cardiovascular disease incidence and mortality. The authors reviewed 30 RCTs (49 papers) with 12,461 randomized participants and seven ongoing trials. In one study the observation time was 46 months. A Mediterranean diet reduced the cardiovascular disease mortality by 65%!

Another study from Spain

Another study from Spain published in 2019 examined 7356 older adults (average 67 years) and followed them for 6.8 years. The investigators kept track of the physical activity and put everybody except the controls on a Mediterranean diet. The group on the lightest leisure-time physical activity consuming a Mediterranean diet had the lowest mortality. The all-cause mortality of this group was 73% lower than the control group.

What is so healthy about the Mediterranean diet?

Despite a wide variation between all the 15 countries bordering the Mediterranean Sea, there are common characteristics: an abundance of vegetables and fruit, along with nuts and legumes. Cereal products are largely whole grain. Olive oil is the principal fat source, and people eat fish, seafoods and poultry in moderation. They consume red meat rarely. Cheese and yogurt can be part of the diet, depending on the region.

The first clinical evidence supporting the health benefits of the Mediterranean diet came from the Lyon Heart Study. The researchers placed patients who had a heart attack either on the diet designed by the American Heart Association or a Mediterranean style diet. After a follow-up of 27 months, the group eating the Mediterranean diet had a reduction of heart attacks by 73% and a decreased mortality by 70% compared to the other group.

More detail on the ingredients of the Mediterranean diet

An analysis of the various foods of the Mediterranean diet shows the reasons for the health benefits clearly. The fats that people on a Mediterranean diet eat are heart-healthy monounsaturated fats like olive oil or fats that contain omega-3 fatty acids. They come from fish (tuna, salmon, trout, sardines) or from plant sources (walnuts, other tree nuts and flax seed).

As there is an emphasis on natural foods, the diet is extremely low in trans fatty acids (hydrogenated fats), which otherwise increases the risk for cardiovascular disease. As people consume more than 300g of vegetables per capita daily, the contents of antioxidants and other beneficial plant chemicals is much higher in comparison to Western diets. There are many individual components of the Mediterranean diet that contribute to the reduction of disease. This is particularly true for heart disease. It also is apparent, that there is not one single food or nutrient that is responsible for the health benefits. What matters are the interactive effects of all the nutrients that lead to the health benefits.

No processed food means healthier living

The practical application does not mean deprivation and starvation, but a move away from processed fats (margarine), baked goods (donuts, muffins, pastries), and high saturated fat snacks and trans fats (chips, crackers, cookies, pies). Food choices move towards those of fresh fruit and vegetables, nuts, fish, and olive oil. Portions or servings have to be adequate to maintain a healthy weight.

Mediterranean food is not the heaping plate of pasta with an afterthought of vegetables. It also is not the super-size fast food pizza with pepperoni and cheese. Mediterranean food incorporates fresh food rather than fast food. It entails a shift from large portions of red meat to smaller portions of fish, a transition from highly processed foods to ample helpings of dark green vegetables with a dose of olive oil. Low amounts of alcohol, especially red wine can make a meal enjoyable, which means that the limit is one drink per day for women, and two drinks per day for men. After dinner go for a walk!

Olive oil is one of the reasons why the Mediterranean diet is so healthy

In the past it was thought that the monounsaturated fatty acids in olive oil would be the reason why it is protective of the heart. However, newer studies have shown that it is the polyphenols and among these in particular hydroxytyrosol that lower blood pressure and protect you from hardening of the arteries.

A 2012 study from Spain has found that mortality from heart attacks was 44% lower than that of a control group who did not incorporate olive oil in their diet.

How polyphenols in olive oil work for you

Only two tablespoons of extra virgin olive oil per day protect you from heart disease. It does so by reducing the total cholesterol level in the blood as well as the LDL cholesterol level. When there is more polyphenol in olive oil (such as in extra virgin olive oil), the body produces more HDL, which is essential to extract oxidized LDL from arterial plaque. On top of that polyphenol rich olive oil increases the size of the HDL particles (these larger particles have the name HDL2), which are more efficient in extracting oxidized LDL from arterial plaques. A Sept. 2014 study in humans showed that higher polyphenol olive oil as found in extra virgin olive oil caused an increase in the more effective HDL2 particles. This cleans out plaques from arteries more effectively than the regular, cheaper olive oil.

Effects of a Plant-centered Diet on Cardiovascular Disease in Midlife

Conclusion

Several large, well-controlled studies showed that there are pronounced effects of a plant-centered diet on cardiovascular disease in midlife. Heart attack rates and mortality rates were reduced by 25% to 73% on a Vegan diet or a Mediterranean diet. When people combine a plant-centered diet with regular physical exercise they also live longer. One of the ingredients of a Mediterranean diet is extra virgin olive oil. It contains polyphenols that lower total and LDL cholesterol. It also increases the larger particles of HDL cholesterol with the name HDL2. HDL2 is more efficient in extracting oxidized LDL cholesterol from arterial plaques.

What you can eat on a plant-centered diet

A plant-centered diet incorporates fresh food rather than fast food. It entails a shift from large portions of red meat to smaller portions of fish, a transition from highly processed foods to ample helpings of dark green vegetables with a dose of olive oil. Instead of large portions of beef and sausages shift to seafood (tuna, salmon, trout, sardines), walnuts, other tree nuts and flax seed. The statistics clearly showed the effects of a plant-centered diet on cardiovascular disease in midlife with a reduction of heart attacks and mortality.

Some of the text above was published previously here.

Oct

2020

What can Happen to Your Body Over Months of Isolation

By Ray Schilling | Cardiovascular disease, Circadian rhythm, diet, exercise, fasting mimicking diet, Fitness, heart attack, melatonin, Obesity, Processed food, sleep, Stroke, vaccinations

A recent article by CNN describes what can happen to your body over months of isolation at home. The article is rather negative showing all the possible things that can go wrong. I have been isolated as well since March 2020. I handle the isolation differently than described in the article. I will comment to each point what can be done differently to avoid the complications mentioned.

Muscle loss

The CNN article makes the point that inactivity can make you lose muscle bulk within only one week. A lack of exercise weakens your muscle strength. And muscle strength has been associated with longevity.

My comment:

I do a brisk walk of 5 to 7 kilometers daily. This maintains my muscle bulk. But I have a treadmill in the basement and a couple of weights that I can use, if it rains outside.

There is a danger that heart and lungs get weaker

You need to raise your heart rate and you also need to perfuse your lungs through exercise. Many people do not like exercise. They sit in front of the TV for hours or they surf the net on the computer. Even just reading a book does not give you enough exercise to get your heart rate up and increase your lung perfusion.

My comment:

A brisk walk with proper distancing gives you fresh air, exercises your muscles, your heart and your lungs. It maintains your cardiovascular fitness.

Weight gain

Being home all the time allows you to look into the fridge more often and eat snacks that are processed. People tend to eat more often than 3 times a day. The end result is that you gain weight. In the beginning of the epidemic people stocked up on non-perishable foods. Often they contain more sugar and carbohydrates. Consuming these foods leads to weight gain. Wearing masks, frequent hand washing, isolation practices and change of normal routines makes people get stressed. Stress leads to overeating and weight gain.

My comment:

In the last 6 months that I did home isolation my body mass index (BMI) stayed in the 21.0 to 22.0 range. I ate three meals a day. I avoided processed foods as they are overloaded with sugar, salt and refined carbs. Once a month I do a 5-day fasting mimicking diet according to Dr. Longo. This ensures that my BMI stays within the range I indicated. Otherwise I eat a Mediterranean diet, which is anti-inflammatory.

Your posture could suffer

When you are seated in front of the computer or the TV you tend to engage in poor postures. This can lead to strains of your back, neck, shoulders and hips. Staring at the computer screen or the TV can also give you eye strain.

My comment:

The key is movement, such as getting up and walking around; doing other activities like lawn mowing, weed eating or doing dishes. This interrupts any longer stretch of bad posture.

Your sleep quality can suffer

The more exposure to sunlight during the day you get, the more vitamin D you produce in the skin. Some people lack the necessary enzymes in the skin to convert cholesterol into vitamin D. But exposure to sunlight also helps to reinforce your diurnal hormone rhythm. This is also called circadian rhythm. Avoid blue lights (TV, computer, iPhones etc.) in the evening before bedtime as this can interfere with a deep sleep later. Also go to bed early enough (between 10 and 11 PM) to allow your circadian rhythm to take over.

My comment:

Some people (above the age of 60) benefit from 3 mg of melatonin at bedtime. After the age of 60 people no longer produce enough melatonin in the pineal gland. If I wake up in the middle of the night, I take another 3 mg of melatonin prior to 3AM. Caution: after 3 AM melatonin can give you a bit of a hangover in the morning.

Your brain can slow down

The brain needs nutrition and exercise. Exercise can eliminate certain amino acid by-products that otherwise turn into neurotoxins. With exercise you even prevent neurotoxins to enter the brain.

My comment:

I find that I must at least do a brisk walk of 4 kilometers a day. It prevents back pain, helps me sleep better and keeps my mind clear. But as mentioned earlier I prefer doing a brisk walk for 5 to 7 kilometers a day. In the past (prior to March 2020 when the Covid-19 pandemic started) I went to the gym every day. When it finally reopened, they had one Covid-19 case at the gym. I decided that it is too dangerous to go back to the gym until a safe Covid-19 vaccine is available in the summer of 2021. I feel the same way about flying. It is not worth the risk. I can just stay local and do my own program. The pleasure of traveling can wait until the summer of next year.

What can Happen to Your Body Over Months of Isolation

Conclusion

A recent CNN article described the dangers of passively staying in home isolation. I felt that this article was on the negative side. I found that by including a regular brisk walking program into my daily lifestyle the day got more structured. I felt I had more energy and I had no aches or pains. If I spent too much time watching TV or spending in front of the computer, I developed back aches and felt sluggish. I incorporated a 5-day fasting mimicking diet according to Dr. Longo once per month into my regular Mediterranean diet. This allowed me to keep my body mass index in the 21.0- 22.0 range. Doing what I described above I could continue to hold my weight, have energy and stay pain free for many more months. But when the Covid-19 vaccine arrives in spring/summer of 2021 I hope that things will return to normal.

Jul

2020

Key Factors for Centenarians

By Ray Schilling | alcohol, Alzheimer’s disease, Cancer, Cardiovascular disease, Diabetes, diet, exercise, fasting mimicking diet, fish oil, food, heart attack, Mortality, olive oil, omega-3 fatty acids, Prevention, Processed food, stress, Stress management, Stroke

A study from Washington State University (WSU) showed some of the key factors for centenarians to survive. The publication of the study goes back to June 17, 2020. In general, it was common knowledge that genetics plays a role in 25% to 35% of centenarians for their survival. That is to say, the remainder is the result of lifestyle factors. It is important to realize that the environmental factors play a significant role in the survival of centenarians, said Rajan Bhardwaj, a second-year WSU medical student. He and his research team determined what allowed centenarians to reach an age of 100 or above. Briefly, they identified the following factors that were necessary.

Three factors identified by the Washington State University study

walkability of the neighbourhood, which encourages regular exercising
belonging to the higher socioeconomic class
a high percentage of working population in the neighborhood (a mixed population) was also important

In the discussion the authors of the WSU study said that “blue zones” of centenarians had been mentioned before in the literature. To clarify, these are areas in the world where more than the average of centenarians live. Dan Buettner used the term “blue zones” in a National Geographic article about where centenarians were located.

The blue zones

He wrote a book about the location of the 5 blue zones. Notably, they are located in Sardinia (Italy), the islands of Okinawa and a group of Seven Day Adventists in Loma Linda. California. In addition, the Nicoya Peninsula of Costa Rica, and the island of Icaria, Greece complete the 5 blue zones. Specifically, Dan Buettner described the following characteristics of the lifestyle of centenarians.

They engage in regular physical activity
Mostly eating a plant-based diet including legumes
Calorie intake is moderate
Moderate intake of alcohol, mostly wine
Having a purpose in life
Engaged in family life
Having an active spiritual life
Reducing stress
Engaged in social life

Other attributes of centenarians

Dr. Thierry Hertoghe gave a presentation in Las Vegas on Dec. 14, 2019 where he stated that centenarians are positive thinkers. This was at the 27^th Annual World Congress on Anti-Aging Medicine. In particular, the topic of his talk was “Positive Psychological Attitudes of Centenarians “. Dr. Hertoghe is an endocrinologist in Belgium. He took an interest in people above the age of 100. These people, he felt, are special people with a very optimistic outlook on life. Dr. Hertoghe went on to say that centenarians have a will to live. Indeed, they adapt to changes; they have a sense of purpose, and they stay active.

More positive attributes of centenarians

Other psychological features, by the same token, show that they have a positive mood and they avoid stress and anxiety. Another key point is that they have self-determination. It must be remembered also that they are very sociable, have close family ties, love their relationships and often have a strong religious faith. In addition, there is a connection between their basic values, beliefs and spirituality. Truly, centenarians insist on their freedom and they have a feeling of youth. For one thing, centenarians have their own centenarian spirit where they can feel young or old.

In the following I am reviewing some of the details that Dr. Hertoghe gave.

The will to live

For one thing, it takes courage to grow old, and all centenarians have this. They say “Life is worth living”. Essentially, they have a certain resiliency in a world that has an obsession about youth. Despite negative experiences they had to overcome they do not give up and they enjoy life as much as they can. A Finnish study examined 400 individuals aged 75-90 and followed them for 10 years. Group 1 who wished to live less than 5 years had a mortality rate of 68%. Group 2 wished to live for 5-10 years. They had a mortality of 45.6%. The last group, group 3 wanted to live more than 10 years. Surprisingly, their mortality was only 33.3%. Be careful what you wish for!

Adaptability

In other words, this describes the capacity to overcome adversity and your ability to adjust. In a study of 7400 Chinese centenarians’ resilience to changes was measured with psychometric psychological tests. The majority of subjects did not qualify for being resilient. However, 9% of male centenarians and 6% of female centenarians had the resiliency where they qualified for high adaptability. This high resilience group had a 2%-4% lower mortality risk. They had a 36%-55% higher probability of not developing cognitive impairment. That is to say, they rated themselves to be in good health and having a “good life” satisfaction. These resilient centenarians had a 7%-12% higher probability of not developing a physical disability. In essence, these high resilient centenarians had no short-term health decline.

Remaining active

If a centenarian remains active and moves about several hours per day, the body functions are preserved. Anna Mary Robertson Moses who was known by her nickname “Grandma Moses” took up painting at age 78. She died at age 101 in 1961.

Positive emotions

One study of 54 Ashkenazi Jewish older adults (aged 98-107) compared those with positive emotions to those with negative emotions. The researchers noted that a positive attitude about life allowed centenarians to live longer.

A study involving 2282 Mexican Americans aged 65 to 99 showed that positive affect scores were a predictor for the following. Subjects with a high positive affect had a 52% lower probability of becoming physically disabled. They were 36% less likely than the negative controls to lose their walking speed. In addition, they were 47% less likely to die during the two-year observation period than their negative controls.

Nurses’ Health Study and Veterans Affairs Normative Aging Study

Two studies, the Nurses’ Health Study (NHS) and men from the Veterans Affairs Normative Aging Study measured optimism. The researchers found that those with the highest optimism scores had a 1.5-fold higher probability in women and 1.7-fold in men to survive to age 85. This was compared to a control with the lowest optimism scores. Dr. Hertoghe provided 19 more studies that showed the effects of positive emotions regarding long term survival. For brevity reasons I will not dwell on them here.

What is the centenarian spirit?

When people are older than 100 years, they often have a mix of humor and eccentricity; they express emotions openly and they are happy people. They accept the death of spouses, siblings and significant others.

By the way, humor has a strong predictive survivor value. In a study that researchers conducted over 15 years, there was a clear positive effect of humor regarding mortality. A sense of humor reduced the all-cause mortality by 48% in males. In women humor lowered mortality regarding cardiovascular disease by 73%. Humor reduced death due to infections in women by 83%. Men had a non-significant reduction of all‐cause mortality by 12% and a significant lower mortality due to infections by 74%. Dr. Hertoghe cited three more publications that showed the power of humor in reducing disease and disability.

The fasting mimicking diet helps you to reach a longer life

A clinical trial with 100 subjects was undertaken by Dr. Longo and his research team. He measured markers after 3 cycles of a fasting mimicking diet for 5 days every month. They found that the FMD reduced aging markers, improved diabetes and reduced susceptibility for cancer and cardiovascular disease. In another publication Dr. Longo and co-authors describe how autoimmune diseases can be improved by the use the fasting mimicking diet for 5 days every month.

Another publication by Dr. Longo describes that “age-related disorders including diabetes, cardiovascular disease, cancers and neurological disorders such as Alzheimer’s disease, Parkinson’s disease and stroke” can be prevented by fasting mimicking diet for 5 days every month.

Even cancer prevention and cancer treatment can be helped by the fasting mimicking diet. The FMD makes chemotherapy more tolerable.

Key Factors for Centenarians

Conclusion

As we reviewed the factors that lead to longevity, we learnt that engaging in regular moderate exercise is one of the key factors. But belonging to the higher socioeconomic class and living in a mixed neighborhood with people from all walks of life is also important. We also reviewed the blue zones according to Dan Buettner. Mostly eating a plant-based diet including legumes with moderate calorie restriction prolongs your life. Add to this moderate intake of alcohol, mostly wine, and having a purpose in life. Augment this further with being engaged in family life, having an active spiritual life and reducing your stress level.

Living longer is a matter of fulfilling these longevity factors

With all of this you are on your way to become a centenarian. A review by Dr. Hertoghe in a lecture given at an Anti-Aging Conference in Las Vegas in 2019 added more criteria centenarians have. He provided references regarding the will to live, being adaptable, remaining active and harboring positive emotions. The more of these factors you can adopt, the longer you will live. At the same time, you will avoid getting diseases like heart attacks, strokes or cancer, which leads to a longer and healthier life.

The above text contains parts of this blog. The part about the fasting mimicking diet was published here before.