aging

Today’s Health Tip ~ Nuts Have Multiple Health Benefits

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Nuts Provide Many Health Benefits

Nuts provide numerous health advantages. They lower the number of low-density lipoproteins (LDL) cholesterol and triglycerides, which improves heart health. Research referenced by the Mayo Clinic also suggests nuts can improve the lining of arteries, reduce inflammation linked to heart disease and reduce the risk of developing blood clots. 

Research from Harvard University also found that those who eat a healthy amount of nuts every day live longer, healthier lives than those who didn’t eat nuts. Now, research also indicates that nuts can help slow age-related cognitive decline.

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Today’s Heath Tip ~ Want to Delay Aging? Exercise!

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Exercise and Anti-Aging

A Brigham Young University study found that people who ran 30 to 40 minutes at high intensity five days a week were consistently biologically younger than those who followed more moderate exercise programs, or who led sedentary lifestyles. “High intensity” exercise means you work up a sweat and have difficulty holding a conversation.

Not a runner? That’s OK – you can substitute another aerobic exercise, such as:

    • Swimming
    • Bicycling
    • Using elliptical or stair-climbing gym machines
    • Taking classes that get your heart rate up (think: kickboxing and step aerobics)

Whatever you choose, it’s important to do it consistently. To stay motivated, choose an activity you enjoy or that you can do with a friend. And make exercise a priority by setting aside time for it in your daily calendar.

“Even modest aerobic exercise at least three times a week helps prevent issues with strokes, heart attacks, elevated blood pressure and diabetes prevention or management,” said Paul Cheng, MD, a Franciscan Physician Network cardiologist at Franciscan Health Michigan City, noting that such activity also helps with bone density.

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Today’s Health Tip ~ Is What You are Eating Aging You?

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What you put on your plate might affect what you see in the mirror. But a few tweaks to your dining habits can go a long way to keeping your skin youthful and your body healthy.

Foods That Age Your Skin

  1. Potato chips and french fries. Anything that’s deep-fried in oil can add to inflammation throughout your body. Especially avoid trans fats. It can raise your LDL “bad” cholesterol and lower HDL “good” cholesterol, which increases your risk for heart disease. Check food labels on baked goods and crackers, and avoid “partially hydrogenated oils” and “vegetable shortening.”
  2. Doughnuts and sugary pastries. They’re packed with sugar, which Giancoli says may be linked to the development of wrinkles.
  3. Hot dogs, bacon, and pepperoni. Processed meats are usually high in saturated fats and have nitrates in them. Both of those can lead to inflammation.
  4. Fatty meats. These are also high in saturated fats. The key with meat is to keep it lean. Tenderloin cuts tend to be leaner. Look for ground beef that is at least 95% lean. Ground turkey breast and chicken breast are other lean options.
  5. Alcohol. Moderate drinking may be good for your heart, but heavy drinking can rev up the aging process. “Moderate” is one drink per day for women (such as a 5-ounce glass of wine or 12-ounce glass of beer) and two drinks for men.

Foods that Make You Look Good

Go for a Mediterranean-style diet, Harlan says. Vegetables, fruits, whole grains, low-fat dairy, and lean protein can help fight inflammation and keep you looking your best, he says.

Eat whole foods that are closest to their natural state as possible, says Giancoli. For example, instead of apple sauce, try a fresh whole apple.

  1. Romaine lettuce. It’s high in vitamins A and C, which curb inflammation. Also try broccoli, spinach, arugula, watercress, escarole, and endive.
  2. Tomatoes. They’re rich in a nutrient called lycopene. So are watermelon, grapefruit, guavas, asparagus, and red cabbage.
  3. Lentils and beans. These are good sources of protein and are loaded with fiber and nutrients. Try black beans, split peas, limas, pintos, chickpeas, and cannellini beans.
  4. Healthy Protein. Your skin is essentially made of protein, so if you don’t get enough healthy protein in your diet, your skin will reflect that,” Giancoli says. “Along with fish, beans are a great way to get it.”
  5. Oatmeal. Whole grains such as oatmeal, whole wheat breads and pastas, brown rice, and quinoa help curb inflammation.

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Stress Hack: Chronic Stress Accelerates Aging

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Chronic stress has been shown to have a number of negative health impacts, from insomnia to weight gain to an increased risk for heart disease — not to mention impairing the immune and digestive systems as well as the central nervous system. And when it comes to aging, we’ve all heard that worrying will give you wrinkles, but is the science there to back up the idea that stress accelerates aging? Although more research is still needed on the exact mechanisms by which psychological stress contributes to biological aging, what we do know is that stress can be a contributor to premature aging.

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Longevity Hack: Real Food is Better than Supplements

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An adequate intake of certain nutrients from food, but not supplements, is linked with a lower rate of death, according to a study in the April 9, 2019, Annals of Internal Medicine. Researchers looked at the relationship between food and supplements and death from all causes among more than 30,000 adults. The results shows that adequate intakes of vitamin K, vitamin A, magnesium, zinc, and copper were associated with a lower risk of death from cardiovascular disease—but only if they came from food and not supplements. They also found that excess calcium intake from supplements — more than 1,000 milligrams per day — was associated with a higher risk of cancer death. This amount is difficult to reach with food, but is easier with supplements.

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Longevity Hack: 3 Cheers for Blueberries

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 Multiple studies have shown that blueberries slow age-related damage to brain cells and protect memory-associated brain regions from oxidant and inflammatory damage.  The result is improvements in overall cognitive function. Researchers have uncovered new data showing that blueberries delay aging and promote longevity. In laboratory experiments, blueberries and their extracts have extended the life span in two different models of aging. Additionally, blueberries have been shown to fight DNA damage, metabolic syndrome, 

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Longevity Hack: Increase Brain Size

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Sharpen memory. Although brain size decreases as you age, research has shown that exercise can actually help reverse that — at any age. One study found that physical activity helped participants build measurable increases in the hippocampus, the part of the brain that enables you to create and store memories.

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Longevity Hack: 1, 2, 3 Get Off The Couch

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Stop agonizing over the decades you spent glued to the couch. New research shows that physically active middle-aged and older adults live longer — even if they were inactive when they were younger.

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Longevity Tip: You Can Influence the Rate at Which You Age

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The rate at which you age, or at least at which you appear to age, is heavily dependent on your lifestyle and how you take care of your body day to day. Small tweaks to your everyday routine can have big rewards, like taking years off of your face and adding years to your life. Don’t expect the fountain of youth, but correct these missteps and you’ll be looking like a fresher, younger version of yourself in no time.The rate at which you age, or at least at which you appear to age, is heavily dependent on your lifestyle

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Today’s Reflection: Growing Old?

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It is not true that people stop pursuing dreams because they grow old, they grow old because they stop pursuing dreams. ~ Gabriel Garcia Marquez

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