Category Archives: Healthy Aging

Extend Lifespan and Health Span

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Lifespan is the total length of a person’s life. Health span is the period of a person’s life during which they are generally healthy and free of serious or chronic illness. 

Recent scientific research suggests that aging might not be as inevitable as we once thought.

The aim of aging research is to extend both lifespan and health span. Lifespan refers to the total number of years a person lives, while health span focuses on the number of those years spent in good health, free from chronic diseases and disabilities.

Studies in the fields of genetics, cellular biology, and biochemistry have shown that the aging process can be influenced and potentially slowed down.

For example, researchers have discovered that certain genes and cellular pathways, such as those involving telomeres and sirtuins, play crucial roles in the aging process.

Aging in people results from the gradual accumulation of defects and damage to the molecules and cells that make up our bodies. However, our bodies have built-in mechanisms for repairing this damage. But even these repair mechanisms wear out over time. Eventually, enough damage accumulates to affect the function of whole organs and systems.

Telomeres, which are protective caps at the ends of chromosomes, tend to shorten as cells divide, leading to aging and cell death. However, some studies have shown that it might be possible to extend telomere length and improve cell longevity.

Additionally, lifestyle factors such as diet, exercise, and stress management have been shown to significantly impact the aging process.

Practices like calorie restriction and intermittent fasting have been linked to increased lifespan in various organisms.

Source:  https://www.nia.nih.gov/news/research-context-can-we-slow-aging

Zinc Deficiency

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Zinc deficiency is a common problem throughout the world that contributes to many unwanted health problems.

Zinc is a foundational mineral that is essential to growth patterns and has an essential role in the development of hormones and immune molecules.

Zinc is one of the best mineral supplements to boost and balance out a tired and over stimulated immune system.

About 75% of people in the world are zinc deficient and being deficient in zinc is very common throughout the world.

The 5 warning signs you’re zinc deficient:

1.) If you get sick a lot or have immune system issues

2.) Have leaky gut

3.) If you struggle with diarrhea or IBS

4.) Thinning hair

5.) Inflammatory skin issues like acne, eczema, dermatitis, psoriasis.

One of the biggest factors in causing zinc deficiency is high levels of emotional stress. The second most common cause of zinc deficiency is over-exercise.

Lastly, if you’re older, you may tend to have malabsorption, which causes a zinc deficiency.

In order to get more zinc in your diet, you need to consume more zinc-rich foods.

The top 5 zinc-rich foods are pumpkin seeds, oysters, grass-fed meat, sprouted nuts and seeds, and peas.

Additionally, probiotics are a key supplement to take when zinc deficient because it can help your overall absorption of nutrients.

GLP-1 — Glucagon-like peptide

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Glucagon-like peptide-1 (GLP-1) is a peptide hormone that plays a crucial role in blood sugar regulation. Let’s dive into some key points:

  1. Origin and Production:
    • GLP-1 is produced and secreted by intestinal enteroendocrine L-cells and certain neurons in the brainstem upon food consumption.
    • It derives from the posttranslational processing of the proglucagon peptide.
  2. Biologically Active Forms:
    • GLP-1 exists in two main forms: GLP-1 (7–36) amide and GLP-1 (7–37).
    • These forms enhance insulin secretion in a glucose-dependent manner, helping to lower blood sugar levels.
  3. Incretin Effect:
    • GLP-1 is an incretin, meaning it stimulates insulin release when blood glucose rises.
    • Unlike other incretins, GLP-1’s action remains effective in patients with type 2 diabetes.
  4. Degradation and Treatment:
    • Endogenous GLP-1 is rapidly degraded, resulting in low fasting plasma levels.
    • GLP-1 receptor agonists (GLP-1s) and DPP-4 inhibitors have been developed to enhance GLP-1 activity.
    • GLP-1-based treatments are associated with weight loss and a lower risk of hypoglycemia.

GLP-1 is a player in effective diabetes management!

10 tips to increase your fluid intake

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July 10, 2024
Kathryn Szklany
Registered Dietitian, Syracuse VA

Summer has arrived, and that means hot days and more time outside. As we spend more time outside, it’s easy to forget about keeping your body hydrated. Hydration is important for controlling body temperature, supporting brain health and can even help with reducing joint pain.

Adults 60 years and older are at increased risk for dehydrationrelated to a drop in thirst levels and lower muscle mass. Fluid needs vary from person to person based on many different factors. Generally, healthy women need about 9 cups of water per day and healthy men need about 13 cups per day.

An easy way to tell if you are getting enough water is by checking the color of your urine. If you are drinking enough water, your urine will be a pale-yellow color (like lemonade). Anything darker means you should increase your fluid intake. Dehydration is the lack of water in the body and even mild dehydration can decrease your energy levels and make you feel tired.

If you don’t enjoy drinking water, then milk, juice, sports drinks, herbal teas and coffee can all contribute to your total water intake. It’s important to remember that some of these beverages do contain added sugars.

10 tips to increase your fluid intake:

  1. Carry a refillable water bottle.
  2. Don’t wait until you’re thirsty, drink water throughout the day.
  3. Drink water when you first wake up.
  4. Drink water at all your meals.
  5. Eat foods that are high in water content, such as juicy fruits and vegetables (Grapes, melon, cucumbers, lettuce, celery, pineapples).
  6. If you struggle to drink water, alternate your drinks. If you drink juice or soda, challenge yourself to have a cup of water as your next beverage.
  7. Add fruit to your water to jazz it up. Slices of lemon or oranges can be a fun way to add a little flavor to your water.
  8. Dilute juice with water or use club soda.
  9. Set a timer on your phone or watch to remind yourself to hydrate throughout the day.
  10. Set a goal on how much fluid you’re going to drink in the day.

To learn more about hydration or another nutrition-related topic, contact your local VA to speak with a registered dietitian.

References:

  1. https://news.va.gov/132742/summer-is-here-stay-hydrated/

Health Benefits of Cinnamon Spice

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Cinnamon has many healthy benefits. Cinnamon is derived from the inner bark of Cinnamomum trees, and is high in cinnamaldehyde, a potent polyphenol antioxidant which has anti-inflammatory effects, reduces risk of heart disease, cholesterol, triglycerides and blood pressure.

There are wo main types: Ceylon cinnamon (also known as “true” cinnamon) and Cassia cinnamon (more common).

Cinnamon also increases sensitivity to the hormone insulin, having a potent anti-diabetic effect. This spice also makes improvements in Alzheimer’s and Parkinson’s disease, and it may have protective effects against cancer.

Cinnamon contains powerful antioxidants, including polyphenols.

Cinnamon is loaded with highly potent polyphenol antioxidants. These antioxidants protect against oxidative damage caused by free radicals. One study found that cinnamon supplementation increased antioxidant levels in the blood and reduced inflammation markers.

Anti-Inflammatory Properties:

Cinnamon’s antioxidants have anti-inflammatory effects. Cinnamon’s anti-inflammatory effects contribute to its health benefits and chronic inflammation can be harmful to the body.

Other Benefits:

Modern studies suggest that cinnamon may have antitumor, analgesic, cardiovascular protective, neuroprotective, and immune system-boosting effects. While more evidence is needed, cinnamon shows promise in protecting against cancer and cardiovascular disease.

Remember to incorporate cinnamon into your diet through recipes or as a spice to enjoy its potential health benefits!

Sources:  https://microsoftstart.msn.com/en-us/health/ask-professionals/in-expert-answers-on-cinnamon/in-cinnamon

Increasing Your Health Span

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“While aging is inevitable, how you age is something you can control.” ~ Lieutenant Colonel Nick Barringer, USA, Program Director, U.S. Military-Baylor University Graduate Program in Nutrition

Health span is vital as you age and involves being healthy to continue doing what you enjoy as you live longer.

Exercise and eating healthy (nutrition) are essential in increasing and maintaining your health span. Frailty is the state between a healthy and disease state. The longer you can fight it and keep it away, the healthier and more robust you can be.

Lt. Col. Nick Barringer, USA, Program Director, U.S. Military-Baylor University Graduate Program in Nutrition, suggest three foods to include in your diet that help you live long and healthy life.

Fish:  Fish is an excellent source of protein to preserve muscle mass; and it us also a source of healthy fats like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that can help lower triglycerides and assist with cognitive functions.

A study of more the 4,000 Norwegians found regular fish intake, two to three servings per week, resulted in an average of 30% lower odds of frailty.

Nuts:  Nuts are full of protein and also fight frailty.  A study of more than 10,000 participants found nut intake of just 1.02 ounces, or 23 almonds, daily was the significant threshold to reduce the odds of frailty.

Carrots and Orange Peppers:  Beta-carotene has been shown to fight aging. Part of the aging process is oxidative damage to telomeres in your body. In essence, the shorter your telomeres, the older your biological age. High levels of beta-carotene in the blood have been shown to protect telomeres and brain.

Thus, nutrition, healthy diet, adequate sleep and regular exercise are essential to maximize your health span.

Source:  Nick Barringer, 3 Foods to Increase Your Health Span, Military Officer Magazine volume 21, issue 12, December 2023, pg 30.

Secret to a Long and Happy Life

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On CNBC’s Make It, 107-year-old Shirley Hodes shares her secret to a long and happy life: Don’t wait for your dreams to come true.

Shirley Hodes, who celebrated her 107th birthday earlier this month in North Carolina, says, “Not everyone has their dreams come true.” If you want to be happy in life, especially as you age, “you must look at other things besides dreams.”

That philosophy means reorienting yourself towards finding joy in small things, in what you can control, and in wanting what you already have. It is about being grateful.

“You must be content with who you are and what you can expect of yourself. Find things that are satisfying,” Hodes says.

Cultivating this kind of happiness mindset requires effort. But the work can pay off: Positivity is linked to a longer and healthier life.

Here are top tips for staying happy as you get older.

  • Think of yourself as fortunate and blessed. Be thankful for all the things and people currently in your life.
  • Believe that tomorrow will be better than today.
  • Focus less on what others have and more on the aspects of life you can feel grateful for.  Don’t get swept up in jealousy or resentment,
  • Find delight daily in the small things. I listened to books on tape, took walks, watched old movies on TV, and had a scoop of ice cream after dinner. Most importantly, family and friends.

Source: 107-year-old shares her secret to a long and happy life: Don’t wait for your dreams to come true  https://www.cnbc.com/2023/09/21/107-year-old-shares-her-secrets-to-happiness-as-you-age.html

Vitamin K2

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Healthy levels of vitamin K2 support your heart, blood circulation, and bones.

Vitamin K2 is getting a lot of attention for its many health benefits. Vitamin K2 plays a role in regulating your blood pressure. It helps keep your bones strong. And it contributes to minimizing your risk of heart disease.

Vitamin K2 is also a powerful nutrient that is essential to many aspects of your health.  It is a fat-soluble vitamin that must be consumed in dietary or supplement form since our bodies can’t produce sufficient amounts on their own. Maintaining healthy levels of vitamin K2 supports your heart, blood circulation, and bones. Some think vitamin K2 may be the missing link between diet and several chronic diseases.

Vitamin K2 (MK-7)

Vitamin K2 can be divided into several different subtypes. The most important ones are MK-4 and MK-7. Research has shown that the long-chain form of vitamin K2 called menaquinone-7 (MK-7) offers more advanced benefits than its short-chain form, menaquinone-4 (MK-4).

Unlike MK-4, MK-7 allows for smaller, more convenient doses because it accumulates in the bloodstream. MK-7 beats out MK-4 with better accumulation and absorption rates in the bloodstream. MK-7 also aids in bone mineral density, helping with bone quality and strength – making it the superior form of K2.

Vitamins K2 and D3 are powerful for teeth and bone health. D3 helps your body metabolize calcium by directing it to your teeth and bones, but this job isn’t complete without K2. Vitamin K2 activates the proteins needed to deposit calcium in the correct spots.

Combat Common Deficiencies

In a survey from the National Health and Nutrition Examination, 25% of Americans were found to be at risk of a vitamin D deficiency. In comparison, 8% were vitamin D deficient – an increase from the previous 20 years. This research shows how widespread low vitamin D levels can be, and when left untreated, vitamin D deficiency can impact bone health, mood, and energy levels.

Healthy Blood Flow

Some of the calcium we consume can end up being stored in blood vessels and soft tissues, constricting blood flow to your heart. Vitamin K2 draws this excess calcium away from the soft tissue, aiding blood circulation.

Chronic Diseases Greatest Threat to Life Expectancy

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Chronic diseases are the greatest threat to life expectancy and public health, killing far more Americans between 35 and 64 every year.  ~ Washington Post

While opioids and gun violence in the U.S. have rightly seized the media and public’s attention, heart disease and cancer remained, even at the height of the COVID-19 pandemic, the leading causes of death for people 35 to 64, according to a Washington Post analysis of mortality data.

And many other conditions  have become more common, including diabetes and liver disease. These chronic ailments are the primary reason American life expectancy has been poor compared with other Westen nations.

The pandemic amplified a racial gap in life expectancy that had been narrowing in recent decades. In 2021, life expectancy for Native Americans was 65 years; for Black Americans, 71; for White Americans, 76; for Hispanic Americans, 78; and for Asian Americans 84.

Life expectancy is a wide-angle snapshot of average death rates for people in different places or age groups. The life expectancy metric is a reasonably good measure of a nation’s overall health. And America’s is not very good.

In essence, the U.S. healthcare system geared toward disease and illness treatment rather than prevention. Health care is “the only business that doesn’t reward for quality care. All we reward for is volume. Do more, and you’re going to get more money,” Michael Imburgia, a Louisville cardiologist said.

The rate of obesity deaths for adults 35 to 64 doubled from 1979 to 2000, then doubled again from 2000 to 2019. In 2005, a special reportin the New England Journal of Medicine warned that the rise of obesity would eventually halt and reverse historical trends in life expectancy. That warning generated little reaction.

Obesity is one reason progress against heart disease, after accelerating between 1980 and 2000, has slowed, experts say. Obesity is poised to overtake tobacco as the No. 1 preventable cause of cancer, according to Otis Brawley, an oncologist and epidemiologist at Johns Hopkins University.

References:

  1. https://www.washingtonpost.com/health/interactive/2023/american-life-expectancy-dropping/

Nitric Oxide Sources

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Nitric oxide is a molecule that is very important to the way the body works, including how the blood flows, how the immune system works, and how the brain works.

Adding nitric oxide to your diet may help your health in a number of ways, such as lowering your blood pressure, improving your blood flow and exercise performance, and reducing inflammation.

Foods that are naturally high in nitric oxide or help the body produce more nitric oxide include:

  • Beets: Beets are a rich source of nitrates, which the body converts into nitric oxide. They also contain antioxidants and other nutrients that can support overall health.
  • Spinach: Spinach is another excellent source of nitrates and contains various other nutrients, including vitamins and minerals.
  • Berries: Many berries, including blueberries, raspberries, and blackberries, contain antioxidants and other compounds that may support nitric oxide production.
  • Pomegranate: Pomegranate is high in antioxidants and has been shown to support nitric oxide production in the body.