Anti-Aging

Why You Should Consider Chia Seeds

Chia seeds may be small, but they are loaded with a wealth of important nutrients that can help to support a healthy and nutritious diet.

These versatile and nutritious tiny seeds are commonly ground, stirred, or sprinkled into smoothies, yogurt, pudding, salads, and oatmeal making them great for those on the go. The gel produced from the ground seeds can even be used as an egg substitute in pancakes and bake goodies.

One of the big pluses to chia seed is that although they are rich in nutrients they are very low in calories. Just two tablespoons contain 18% of the daily recommended value of calcium, 137 calories, 30% of the RDV for manganese and magnesium, as well as 27% of the RDV for phosphorus. They are also rich sources of zinc, potassium, and vitamin B, for all of these reasons, it makes them an extremely efficient source of nutrients.

To go along with the nutrient profile, chia seeds are a good source of fibre-containing 11 grams in that same 2 tablespoons. As most people don’t reach the DRV of 30 grams, adding chia seeds to your diet is a good option to help reduce the risk of heart disease, type 2 diabetes, colorectal cancer, and regulate blood sugar levels.

Those looking to up intake of anti-ageing antioxidants that can help to prevent or delay certain types of cell damage may want to consider chia seeds as well as they are a rich source of antioxidants due to the presence of chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol which are believed to help protect the heart and liver as well as having anti-ageing and anti-carcinogenic characteristics.

Those looking to add more plant-based protein to their diet may find chia seeds to be a good option as they are approximately 14% protein, and they are a complete protein containing all of the essential amino acids that are required for human nutrition including isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, histidine, and valine which help build proteins, grow muscle, and transport nutrients.

Another plus is that gram for gram chia seeds contain more omega-3 fatty acids than salmon does which has various anti-inflammatory properties and may also help to support better brain and heart health as well as improve stress response.

The rich calcium, magnesium and protein content will also help to support healthy bones which again is good news for those looking to increase intake of more plant-based options as 25 grams of chia seeds contains 157 grams of calcium which is more than the content of 100 ml of dairy milk.

Studies suggest that regular consumption of chia seeds could significantly reduce blood pressure for those with hypertension, and the rich omega-3 content can work as a blood thinner reducing overall blood pressure. The reductions can support overall heart health and may help to reduce the risk of cardiovascular disease and all-cause mortality. It is worth noting that those taking medications should consult with their physician as very large quantities of chia seeds could potentially interact with certain blood pressure or blood sugar medications.

The body digests chia seeds slowly which will provide slow-release energy and help to keep blood sugar levels stable throughout the day, while the fibre content can slow the absorption of sugar into the blood and decrease overall blood sugar levels.

Additionally, the high concentration of soluble fibre makes chia seeds expand in the stomach which can help to keep you feeling fuller for longer and reduce snacking which can help to support healthy weight loss as part of a healthy diet when combined with exercise.

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Source: WorldHealth.net.

AKG Supplement Promoted Healthy Aging & Longevity In Animal Study

Mice given alpha-ketoglutarate (AKG) supplements were reported to be healthier as they aged, and female mice lived longer than those not given the supplement, according to the researchers at the Buck Institute for Research on Aging.

“The big thing about this is that its safety profile is so good,” says the University of North Dakota aging researcher Holly Brown-Borg, who was not involved with the study. “It has potential and should be explored further, for sure.”

AKG is naturally made in both mice and human bodies, and it is already considered to be safe by regulators. It is part of the metabolic cycle that cells use to make energy from food; sometimes it is used to treat osteoporosis and kidney disease, along with some bodybuilders to bulk up.

In 2014 researchers discovered that this molecule may have an anti-ageing possibility when a study published in Nature reported that it helped to extend the lifespan of C.elegans by more than 50%; and other studies showed it improving lifespan in fruit flies.

AKG levels will gradually decline with age, as such the researchers are looking for ways to restore levels to those seen in younger years. In this study published in Cell Metabolism 18-month-old mice, which is the equivalent of around 55 human years, were given AKG as 2% of their daily feed until they died or for up to 21 months, recording all changes.

Within a few months: “They looked much blacker, shinier, and younger” than control mice, says Azar Asadi Shahmirzadi, a postdoc at the Buck Institute who did the experiments as a graduate student. Animals in the AKG group also scored on average 40% better on tests of frailty as measured by 31 physiological attributes including walking gait, grip strength hearing, and hair colour. Additionally, female mice in the AKG group lived a median of 8-20% longer than the controls. It was noted that the mice in the AKG group did not perform better in tests for heart function or treadmill endurance, and they did not test for cognitive improvement.

Female mice in the AKG group were found to produce higher levels of a molecule that fights inflammation. Although these effects on health and longevity were smaller for AKG than for some other anti-ageing compounds, some of the other compounds have had safety issues, for example, rapamycin can suppress the immune system and may promote diabetes.

The researchers plan to test AKG in human volunteers in the near future, possibly in a group of people between the ages of 45-65 to investigate whether the molecule will improve ageing-related biomarkers such as inflammation, arterial hardening, and chemical signatures on DNA that are associated with ageing.

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Source: WorldHealth.net.

Read More Books to Increase Longevity

Despite the recent popularity of the Kindle and other e-readers, sales of printed books are increasing. In 2015, there were 571 million units sold in the United States, compared to 559 million the previous year. Reading books is a popular way of relaxing and escaping stressful thoughts, as well as passing the time. Reading can also preserve structural integrity in the brain, as people age. Now, it is believed to have the added benefit of helping us to live longer.

Becca R. Levy, a professor of epidemiology at Yale University of Public Health, and her colleagues, analyzed data provided by the Health and Retirement Study (a nationally representative sample of American adults, 50 years of age or older). 3,635 men and women were included in the study, and all self-reported their reading habits. For approximately 12 years, they were followed-up, and their survival was monitored. Those who read books for up to 3.5 hours weekly were 17% less likely to die over the 12 year follow-up, compared to those who did not read books. Those who read for over 3.5 hours per week were 23% less likely to die. Over the course of the 12 years, the adults who read books survived almost 2 years longer than the adults who did not read.

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Source: WorldHealth.net

High Intensity Interval Training (HIIT) Reverses Aging

The Mayo Clinic has determined that intense aerobic exercise has the potential to reverse the aging process in adults. Though everyone knows exercise is beneficial, there are plenty of questions regarding which types of exercises are the best and what age groups benefit the most from specific exercises. According to the Mayo Clinic, high intensity cardio can reverse some cellular aspects of aging.

The Study’s Aim

The purpose of the study described above was to pinpoint evidence that would assist in the development of exercise recommendations and targeted therapies for people of varying ages. Researchers monitored molecular and metabolic alterations in individuals of varying ages across a period of about three months. They collected data 72 hours after those in randomized groups performed an array of different exercises.

Study Details

Mayo Clinic researchers tested high-intensity interval training (HIIT) against combined training and resistance training. Each style of training boosted lean body mass as well as insulin sensitivity. However, HIIT and combined training heightened aerobic capacity as well as mitochondrial functionality for skeletal muscle. This is especially important for senior citizens who often endure declines in mitochondrial content and functionality.

HIIT even boosted muscle protein content that improved energetic functions and spurred the enlargement of muscles. This bolstering of muscle protein was common in older adults who engaged in high-intensity intervals. The research team keyed in on one of their most important findings: exercise boosted the cellular machinery necessary for the construction of new proteins. Protein creation and synthesis reverse some of the problematic effects of the aging process.

The take-home message is that HIIT is ideal for aging adults as it benefits the body at the molecular level as well as metabolically. HIIT reverses certain manifestations of the aging process within the human body’s protein function. Engaging in resistance training is also advisable as it allows for the establishment of considerable muscle strength. HIIT is certainly beneficial yet a strict reliance on this style of exercise won’t significantly boost muscle strength unless combined with resistance training.

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Source: WorldHealth.net

High Levels of Exercise Linked to Nine Years of Less Aging at the Cellular Level

Despite their best efforts, no scientist has ever come close to stopping humans from aging. Even anti-aging creams can’t stop Old Father Time. But new research from Brigham Young University reveals you may be able to slow one type of aging – the kind that happens inside your cells. As long as you’re willing to sweat.

“Just because you’re 40, doesn’t mean you’re 40 years old biologically,” Tucker said. “We all know people that seem younger than their actual age. The more physically active we are, the less biological aging takes place in our bodies.”

The study, published in the medical journal Preventive Medicine, finds that people who have consistently high levels of physical activity have significantly longer telomeres than those who have sedentary lifestyles, as well as those who are moderately active. Telomeres are the protein endcaps of our chromosomes. They’re like our biological clock and they’re extremely correlated with age; each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres.

Exercise science professor Larry Tucker found adults with high physical activity levels have telomeres with a biological aging advantage of nine years over those who are sedentary, and a seven-year advantage compared to those who are moderately active. To be highly active, women had to engage in 30 minutes of jogging per day (40 minutes for men), five days a week.

“If you want to see a real difference in slowing your biological aging, it appears that a little exercise won’t cut it,” Tucker said. “You have to work out regularly at high levels.”

Although the exact mechanism for how exercise preserves telomeres is unknown, Tucker said it may be tied to inflammation and oxidative stress. Previous studies have shown telomere length is closely related to those two factors and it is known that exercise can suppress inflammation and oxidative stress over time.

“We know that regular physical activity helps to reduce mortality and prolong life, and now we know part of that advantage may be due to the preservation of telomeres,” Tucker said.

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Source: ScienceDaily

Scientists Unveil a Giant Leap for Anti-Aging

University of New South Wales, UNSW, researchers have made a discovery that could lead to a revolutionary drug that actually reverses ageing, improves DNA repair and could even help NASA get its astronauts to Mars.

In a paper published in Science today, the team identifies a critical step in the molecular process that allows cells to repair damaged DNA. Their experiments in mice suggest a treatment is possible for DNA damage from ageing and radiation. It is so promising it has attracted the attention of NASA, which believes the treatment can help its Mars mission.

While our cells have an innate capability to repair DNA damage –  which happens every time we go out into the sun, for example – their ability to do this declines as we age.

The scientists identified that the metabolite NAD+, which is naturally present in every cell of our body, has a key role as a regulator in protein-to-protein interactions that control DNA repair. Treating mice with a NAD+ precursor, or “booster,” called NMN improved their cells’ ability to repair DNA damage caused by radiation exposure or old age. “The cells of the old mice were indistinguishable from the young mice, after just one week of treatment,” said lead author Professor David Sinclair of UNSW School of Medical Sciences and Harvard Medical School Boston.

Human trials of NMN therapy will begin within six months. “This is the closest we are to a safe and effective anti-ageing drug that’s perhaps only three to five years away from being on the market if the trials go well,” says Sinclair, who maintains a lab at UNSW in Sydney.

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Source: ScienceDaily

The Quintessential Anti-Aging Essential

Support.Walking.FootprintA mountain of evidence documents that physical inactivity raises a person’s risk of premature death, as well as increases the risks of diseases such as heart disease and cancer. Ulf Ekelund, from, the University of Cambridge (United Kingdom), and colleagues assessed the link between physical inactivity and premature death. The team analyzed data collected on 334,161 men and women across Europe, enrolled in the European Prospective Investigation into Cancer and Nutrition (EPIC) Study. Over an average of 12 years, the researchers measured height, weight and waist circumference, and used self-assessment to measure levels of physical activity.

Data analysis revealed that the greatest reduction in risk of premature death occurred in the comparison between inactive and moderately inactive groups. The investigators estimated that daily exercise burning between 90 and 110 kcal (‘calories’) – roughly equivalent to a 20-minute brisk walk – would take an individual from the inactive to moderately inactive group, and reduce their risk of premature death by between 16-30%. The impact was greatest among normal weight individuals, but even those with higher BMI saw a benefit.

In further calculations, the team reveals that 337,000 of the 9.2 million deaths among European men and women may be attributed to obesity (classed as a BMI greater than 30) – with double this number of deaths (676,000) attributable to physical inactivity. The study authors report that: “The greatest reductions in mortality risk were observed between the 2 lowest activity groups across levels of general and abdominal adiposity, which suggests that efforts to encourage even small increases in activity in inactive individuals may be beneficial to public health.”

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Source: WorldHealth.net

Anti-Aging Tip Sheet: Anti-Aging Essentials

Support.Anti.Aging.PyramidThe goal of anti-aging medicine is not to merely prolong the total years of an individual’s life, but to ensure that those years are enjoyed in a productive and vital fashion. The clinical specialty of anti-aging medicine utilizes diagnostic protocols that are supported by scientific evidence to arrive at an objective assessment upon which effective treatment is assigned. Physicians who dispense anti-aging medical care are concerned with the restoration of optimal functioning of the human body’s systems, organs, tissues, and cells.

Potentially 37 million premature deaths over 15 years may be prevented, simply if people modulated six specific modifiable risk factors. Various countries aim to reduce premature mortality from four main non-communicable diseases (NCDs), namely – cardiovascular diseases, chronic respiratory diseases, cancers, and diabetes. These nations have targeted to reduce these disease incidences by 25% from 2010 levels by 2025. Potentially 37 million premature deaths over 15 years may be prevented, simply if nations adopt the anti-aging medical model. Majid Ezzati from Imperial College London (United Kingdom), and colleagues report that this target may be achievable by the reduction of six specific modifiable risk factors.

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Source: WorldHealth.net

Does Exercise Slow the Aging Process?

Workout.Exercise.Dict2Almost any amount and type of physical activity may slow aging deep within our cells, a new study finds. And middle age may be a critical time to get the process rolling, at least by one common measure of cell aging.

Dating a cell’s age is tricky, because its biological and chronological ages rarely match. A cell could be relatively young in terms of how long it has existed but function slowly or erratically, as if elderly.

Today, many scientists have begun determining a cell’s biological age – meaning how well it functions and not how old it literally is – by measuring the length of its telomeres.

For those of us who don’t know every portion of our cells’ interiors, telomeres are tiny caps found on the end of DNA strands, like plastic aglets on shoelaces. They are believed to protect the DNA from damage during cell division and replication. As a cell ages, its telomeres naturally shorten and fray. But the process can be accelerated by obesity, smoking, insomnia, diabetes and other aspects of health and lifestyle.

A new study, which was published this month in Medicine & Science in Sports & Exercise, researchers from the University of Mississippi and University of California, San Francisco, decided to look broadly at the interactions of exercise and telomeres.

Their results show that risk declined more substantially if someone exercised more. People who reported two types of exercise per week were 24 percent less likely to have short telomeres; three types of exercise were 29 percent less likely; and those who had participated in all four types of activities were 59 percent less likely to have very short telomeres.

Interestingly, these associations were strongest among people between the ages of 40 and 65, the researchers found, suggesting that middle age may be a key time to begin or maintain an exercise program if you wish to keep telomeres from shrinking, says Paul Loprinzi, an assistant professor of health and exercise science at the University of Mississippi.

The message seems clear, Dr. Loprinzi says. “Exercise is good” for your cells, and “more exercise in greater variety” is likely to be even better.

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Source: the New York Times.

A 2-Minute Anti-Aging Activity

Support.Walking.FootprintAmassing published studies show that sitting for extended periods of time each day leads to increased risk for early death, as well as heart disease, diabetes and other health conditions. Emerging data suggests that it is not sufficient to simply replace sitting with standing. Srinivasan Beddhu, from the University of Utah (Utah, USA), and colleagues analyzed data collected in 3,626 men and women enrolled in the National Health and Nutrition Examination Survey, 2003-2004.  The team found that by replacing sitting for 2 minutes each hour with walking for 2 minutes hourly, lowered the risk of dying by 33%.  The study authors submit that: “Interventions that replace sedentary duration with an increase in light activity duration might confer a survival benefit.”

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Source: WorldHealth.net