Berberine is a bioactive compound found naturally in several plants, including a group of shrubs called Berberis. It has a long history of use in traditional Chinese medicine and offers impressive benefits for various health concerns.
Here’s how berberine works and some of its potential health benefits:
Blood Sugar Regulation:
Berberine has been shown to significantly lower blood sugar levels in people with type 2 diabetes.
It works by:Decreasing insulin resistance, making insulin more effective. Increasing glycolysis (breaking down sugars inside cells).
Reducing sugar production in the liver.
Slowing carbohydrate breakdown in the gut.
Increasing beneficial gut bacteria.
In a study, taking 1 gram of berberine per day lowered fasting blood sugar by 20%and improved long-term blood sugar regulation.
Weight Loss:
Berberine may aid weight loss by affecting metabolism and energy levels.
It activates an enzyme called AMP-activated protein kinase (AMPK), which plays a key role in regulating metabolism.
Additionally, berberine influences other molecules inside cells and may impact gene expression, potentially protecting against chronic health conditions.
Heart Health:
Berberine has been associated with improved levels of blood lipids (cholesterol and triglycerides).
It may be as effective as certain oral diabetes drugs in managing blood sugar.
Other Potential Benefits:
Berberine might aid in the treatment of conditions such as depression and nonalcoholic fatty liver disease (NAFLD).
Research suggests it could have benefits for cancer, inflammation, and more.
In summary, berberine is a powerful supplement with a wide range of potential health benefits. However, as with any supplement, it’s essential to consult with a healthcare professional before using it.
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 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.
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.
The nocebo effect is when you experience negative feelings physically because you are told that might happen.
The nocebo effect – when expecting a drug to make you worse, genuinely does – has been seen before in medicine.
The nocebo effect is the opposite of the more familiar placebo effect, in which people feel better after being given a therapy, even if there is nothing in it.
The placebo effect is when something that has no medical properties 'works' because you expect it to, and the nocebo effect is when you experience negative feelings physically because you are told that might happen. I personally prefer to err on the side of positive expectation! pic.twitter.com/oGW79Dhh1I
The statin ‘nice I effect’ study focused on 60 patients who had all come off statin drugs in the past due to severe side effects.
The Imperial researchers said 90% of the severity of the study’s participants symptoms was present when the volunteers were taking dummy pills they thought could be a statin.
“The side effects are mainly caused by act of taking tablets, not what is in them,” Dr James Howard, one of the researchers told BBC News.
Symptoms were so bad that people had to stop taking the tablets on 71 occasions, including 31 times while they were just taking the dummy pill, during the course of the study.
“Our patients were really suffering, patients are not making it up,” Dr Howard said.
Whether it is nocebo effect or the chemicals in the statin themselves, the net result is some people find the drugs intolerable.
The reason statins produce a nocebo effect is unknown. The suspicion is they have achieved a self-fulfilling destiny with media reports and cardiologists warning of the side-effects of statins.
Professor Sir Nilesh Samani, the medical director at the British Heart Foundation, said: “These results undeniably show that statins are not responsible for many of the side effects attributed to them.
“Decades of evidence have proven that statins save lives and they should be the first port of call for individuals at high risk of heart attack and stroke.”
“Once you pass the age of fifty, exercise is no longer optional. You have to exercise or get old.” ~ Dr. Henry S. Lodge. M.S., Younger Next Year, pg. 113.
People tend not to exercise because they are tired at the end of the day, But, in reality, people are tired at the end of the day not because they get to much exercise of physical exertion, explains Dr. Henry S. Lodge. M.D., leading NY internist and Columbia Medical School Professor. Instead, people are tired at the end of the day because they do not get enough exercise and as a result, they are not fit.
People are mentally, emotionally and physically drained and exhausted from being sedentary, states Dr. Lodge. Study after steady demonstrates that productivity increases and an individual functions better each day when they are fit. In short, time spent exercising and getting fit is life enhancing and extending.
So, make daily exercise a habit or routine like taking a shower or brushing your teeth. In short, your body craves the body’s chemical reaction resulting from exercise and movement. So it’s important for you to “Do Something Everyday”.
Start exercising at a level that matches your current level of fitness, Dr. Lodge urges. Start out a level that is hard enough to make you sweat like walking at a brisk pace for twenty to thirty minutes. But, before you get started, check with your medical doctor.
Getting and staying fit is wonderful if you’re healthy, but it’s essential and life saving if you’re not healthy. Your life will improve dramatically once you commit to the habit of regular exercise.
Your long term endurance exercise goal should be to do long and slow aerobic exercise for three hours or more at 60% to 65% of maximum heart rate for three hours without getting exhausted. You should be able to do something like an all morning bike ride for three hours or more well into your sixties, seventies, eighties and nineties. You should make a real commitment to do something like that at least once a month
If you can get to the level of three hours or more of endurance exercise and stay there, life will be good, says Chris Crowley, New York Times bestselling co-author of “Younger Next Year”. Crowley recommends that you:
Exercise six days a week for at least 30 minutes for the rest of your life.
Do serious aerobic exercise four days a week for the rest of your life.
Do serious strength training, with weights or body weight, two days a week for the rest of your life.
Eat healthy foods and drink plenty of water. Quit eating crappy food like refined sugar, refined carbs and processed foods.
Maintain close relationships and social connections.
Get adequate sleep and reduce stress.
Have an attitude of gratitude. Always be grateful.
“Open heart surgery is hugely popular these days, apparently because so many guys prefer it to learning about aerobic exercise and working out.” ~ Chris Crowley, Younger Next Year, pg. 116.
Crowley believes that it’s possible that Americans, as a society, “can be radically healthier, more energetic, more fit, more optimistic and effective by making modest, behavioral changes. Putting off 70% of today’s aging is a simple matter: Move a lot more!…quit eating crap!…connect with others!, he emphasizes.” The combination of sedentary lifestyle and the crappy food we eat is wrecking Americans lives and ruining the economy. The nation spends “20% of our national income on health care”. Half of the amount spent on healthcare could be saved “because 50% of our bad health is simply the result of the ridiculous way we eat and live.”
Final thoughts…staying deeply connected with and caring about family and friends and others are essential for healthy aging and longevity. Staying in touch… caring… is hugely important.
References:
Chris Crowley and Henry S. Lodge, M.D., Younger Next Year, Workman Publishing, 2nd Edition, New York, December 24, 2019.
“Younger Next Year: Live Strong, Fit, Sexy, and Smart―Until You’re 80 and Beyond” – According to authors Chris Crowley and Dr. Henry S. Lodge, M.D., men 50 or older can become functionally younger every year for the next five to ten years, and continue to live like fifty-year-olds until well into their eighties. To enjoy life and be stronger, healthier, and more alert. To stave off 70% of the normal decay associated with aging (weakness, sore joints, apathy), and to eliminate over 50% of all illness and potential injuries.
Omega-3 are essential fatty acids and getting sufficient Omega-3 fatty acid levels are a pillar of maintaining your brain, heart and immune health. ~ Sports Research
Omega-3 are an essential fatty acids that our bodies cannot produce and have been linked to many health benefits and is necessary for many metabolic processes. In particular, omega 3 may help promote brain and heart health, reduce inflammation, and protect against several chronic conditions.
There are three main types of omega 3 fatty acids:
lpha-linolenic acid (ALA),
eicosapentaenoic acid (EPA), and
docosahexaenoic acid (DHA).
Many studies show that eating fatty fish and other types of seafood as part of a healthy eating pattern helps keep your heart healthy and helps protect you from some heart problems, according to the National Institute of Health’s Fact Sheet for Consumers of Omega-3 Fatty Acids.
Getting more EPA and DHA from foods or dietary supplements lowers triglyceride levels, and may promote brain health.
Salmon is loaded with anti-inflammatory omega-3 fatty acids, is considered heart-healthy, and may relieve joint tenderness if you have rheumatoid arthritis. https://t.co/jvBCiEMII3pic.twitter.com/WVSlBaGNgc
Decades ago, researchers observed that fish-eating communities had very low rates of metabolic diseases. This was later linked to omega-3 consumption.
Since then, omega-3 fatty acids have been tied to numerous benefits for heart health.
These benefits include:
Triglycerides: Omega-3s can significantly reduce levels of triglycerides.
HDL cholesterol: Some older studies suggest that omega-3s could raise HDL (good) cholesterol levels.
Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots, according to some older research.
Inflammation: Omega-3s reduce the production of some substances released during your body’s inflammatory response.
Our metabolism is defined by a complex series of chemical reactions that occur throughout our whole body, in all our tissues, all the time, to keep us up and running. Our metabolism breaks down nutrients into smaller, bite-size molecules that our cells can use for all kinds of good things, including generating energy and allowing cells to communicate with each other.
Metabolism also includes building larger molecules that our bodies can use to form tissues and perform more complex functions that make our bodies smarter, faster, and healthier.
Thus, your metabolism is a fully functioning factory that takes nutrients in and turns them into, well…you. Your metabolism takes place on a cellular level. Your cells make up tissues, that make up organs, that make up entire bodily systems. When something goes wrong with your metabolism, there’s a domino effect that can add up to some pretty significant issues.
When we’re younger, our metabolism runs like a well-oiled machine. Unfortunately, as we age, our metabolism slows, resulting in an increasingly poorly functioning factory that produces an increasingly less-healthy you
Metabolic syndrome is a term for a group of conditions that place you at a higher risk of developing heart disease and stroke. These include:
Excess weight, which can lead to obesity(especially around the midsection)
Insulin resistance, which can lead to diabetes and fatty liver disease
High blood pressure
High cholesterol
These conditions can also cause chronic, low-level inflammation, which researchers now believe is a major underlying cause of many age-related illnesses and diseases.
It goes without saying that diet and exercise are important, but in terms of your metabolic health, they’re incredibly crucial.
Proper diet and exercise are at the foundation of any healthy lifestyle.
Your heart is a muscle, and just like any muscle, you should exercise it. You should aim to dedicate at least 30 minutes a day to movement and exercise.
And, a proper diet includes prioritizing your veggies, eating your whole grains, and choosing lean meats and poultry. Try to reduce your intake of salt, sugar, refined carbs and “unhealthy fats” such as those found in butter, fried food, processed snack foods, and red meat.
“Cardiovascular disease kills more people each year than COVID-19 at its worst. We know how to prevent it. We just need the political will.” Tom Frieden
Although COVID-19 is the most aggressively reported pandemic of our lifetime, it is neither the deadliest nor the most preventable.
That distinction goes to cardiovascular disease (CVD), a pandemic so common it is invisible, so routinely lethal it seems normal, and so ingrained in the fabric of modern society it seems natural.
Every year, cardiovascular disease kills twice as many people, at a younger average age, as COVID-19 has at its worst, and since 2020, there’s been a surge in fatalities from heart disease and stroke in the U.S. And, cardiovascular disease is the leading cause of lower life expectancy among African Americans.
Some basics facts…in the first two years of the pandemic, COVID-19 killed nearly 900,000 people in the U.S., says Tom Frieden, M.D., chief executive, Resolve to Save Lives.
In those same years, heart attacks and strokes killed more than 1.6 million. Globally, COVID-19 killed more than 10 million people in the first two years of the pandemic; in the same two years, cardiovascular disease killed more than 35 million globally.
The leading drivers of cardiovascular disease related heart attacks and strokes are:
Tobacco use,
Hypertension,
Artificial trans fats consumption, and
Air pollution,
and all are preventable.
Related medical costs and productivity losses approach $450 billion annually, and inflation-adjusted direct medical costs are projected to triple over the next two decades if present trends continue.
Cardiovascular disease can be prevented
Tobacco
Tackling these killers—tobacco use, hypertension, artificial trans fat, and air pollution—doesn’t require making radical changes in society. Americans still very much lived in the same country after we reduced the number of fatal car crashes by outlawing drunken driving, promoted child development by eliminating lead in paint and gasoline, and prevented food poisoning through regulations making food safer. But it does mean regulating companies that sell tobacco and unhealthy foods and cause air pollution so that they are forced to share some of the costs of the enormous harms they cause.
The first priority is to end the epidemic of tobacco use. Once people start, especially those who start young, the addictiveness of nicotine in tobacco makes it extraordinarily difficult to stop. Although smoking rates are now at the lowest level ever measured in the U.S., more than 35 million adults still smoke tobacco, each day 1,600 kids try their first cigarette, and tobacco kills nearly 500,000 Americans every year.
The way to reduce smoking is to rally our collective will to do something about the problem. Increasing taxes on tobacco can save millions of lives by using high prices to suppress demand. Rigorous studies have proved that tobacco has a negative price elasticity: For every 10% increase in price, consumption declines by about 4% and by about 8% for children and lower-income groups. About half of that decrease is from people quitting and the other half from people cutting down on the number of cigarettes they smoke.
Sodium and Hypertension
The most important single step to prevent high blood pressure is to reduce your sodium consumption
Kaiser Permanente’s research has shown that it is possible to achieve 90% blood pressure control. Closely related, the World Health Organization (WHO) recommends consuming no more than 2 g of sodium per day (5 g/d salt). Unfortunately, the average salt intake globally is between 9 and 12 g/d.10. High sodium intake is the leading cause of hypertension and is responsible for 2.3 million deaths per year.
Reducing sodium intake reduces blood pressure which in turn lowers cardiovascular disease risk.
Artificial trans fats
Artificial trans fat is a harmful compound that increases the risk of heart attack and death. It can be eliminated and replaced with healthier alternatives without altering taste or increasing cost.
Artificial trans fat is estimated to cause 540,000 deaths every year, globally. Elimination of artificial trans fat has substantial health benefits. Eliminating the use of artificial trans fat in foods in Denmark reduced deaths from cardiovascular disease. In New York State, people living in counties with artificial trans fat restrictions were 6% less likely to be admitted to the hospital after suffering a heart attack or stroke.
Air pollution
Cardiovascular disease stubbornly remains the leading cause of preventable death in America and globally. Political will to combat this silent pandemic and public education are the two best remedies.
Micro rewards increase gym visits by 16%. Combine a few successful strategies, such as:
Set a reasonable workout schedule
Add reminders on your phone
Plan small rewards for keeping to your schedule and also for going back to the gym if you miss a plan workout.
One in Sixty Rule — It means that for every 1 degree an aircraft veers off its intended course, it misses its target destination by 1 mile for every 60 miles it flies. Further you go, further away from your goal or destination you get. It is true in life too.
February is American Heart Month, an opportunity to raise awareness to the fact that heart disease is the leading cause of death for men and women in the U.S.
American Heart Month is observed to raise awareness on the importance of a healthy heart and to encourage healthy habits that help reduce the risk of heart disease. It is an ideal time to remind Americans to focus on their heart health and encourage them to get their families, friends and communities involved.
Heart disease affects all ages, genders, and ethnicities.
Despite the significant progress researchers have made in understanding of heart disease risk factors. (such as high blood pressure, bad cholesterol, smoking, being overweight or obese, and type 2 diabetes), heart disease affects all ages, genders, and ethnicities. Moreover, heart disease continues to exact a heartbreaking toll — a burden disproportionately carried by Black and Brown Americans, American Indians and Alaska Natives, and people who live in rural communities.
Every year, 1 in 4 deaths in the U.S. is attributable to heart disease, and the vast majority of those deaths can be prevented. By taking preventive measures, you can lower your risk of developing heart disease and also improve your overall health and well-being.
Heart Disease, Stroke and other Cardiovascular Diseases
The human heart is responsible for pumping blood throughout our body, supplying oxygen and nutrients and removing toxins and waste. Weighing between 8 and 12 ounces, the heart is a mighty organ divided into four chambers that work together to pump blood in and out. The heart gets oxygenated blood from the lungs and pumps it throughout the rest of the body.
Heart disease occurs when the arteries leading to the heart become clogged. Although heart disease has been around for thousands of years, health experts do know that many aspects of modern life exacerbate risk factors and make people more prone to heart disease and heart failure. Heart disease can affect everyone, but taking stock of your prior health risks, activities and diet can help you reduce your risk.
Even in a pandemic, Cardiovascular Disease (CVD) continues to be the leading cause of death in the United States, and mortality rates are on the rise among younger demographic within the population. For example:
Cardiovascular disease (CVD), listed as the underlying cause of death, accounted for 874,613 deaths in the United States in calendar year 2019.
CVD claim more lives each year in the United States than all forms of cancer and Chronic Lower Respiratory Disease (CLRD) combined.
In 2015 to 2018 in the United States, 58.8% of non-Hispanic (NH) Black females and 60.1% of NH Black males had some form of CVD. This race category had the highest prevalence of CVD.
CVD accounted for approximately 19.05 million global deaths in 2020
Heart disease can often be prevented when you make healthy choices and manage your health conditions. The warning signs for heart disease have been known to appear when people are as young as 18. Red flags such as high blood pressure should be taken seriously and healthy habits should be adopted.
You can take steps to protect your heart. Additionally, you can work with your doctor to make a plan and your doctor can help by:
Checking your blood pressure and cholesterol numbers — and teaching you how to check your numbers at home
Sharing advice for healthy eating and physical activity
Supporting you in other heart-healthy changes, like quitting smoking
Connecting you with specialists to treat heart problems and other conditions
Prescribing medicines if you need them
If you haven’t been keeping up with regular doctor visits, you’re not alone. Many people have postponed doctor visits during the COVID-19 pandemic. But now’s the time to get back on track! Don’t wait — schedule an appointment today.
Heart Healthy Steps
Engaging in regular physical activity, maintaining a healthy diet and weight, managing stress, avoiding smoking and vaping, and getting quality sleep each night can all reduce the risk of heart disease and help people live longer, healthier lives.
While it is essential to see a health care professional if you have symptoms or risk factors related to heart disease, research shows that taking a little time each day to promote a healthy lifestyle can help improve your long-term heart health.
Subsequently, you can prevent heart disease and stroke by taking small, healthy steps like moving your body and eating healthy.
Simple Ways to Get Active – Physical activity is key to a healthy heart. And when you’re active, it’s easier to keep doing all the things you love — like traveling, seeing friends, and walking around the neighborhood.
Tips for Healthy Eating – Small changes in your eating habits make a big difference in your heart health — and there’s no one right way to eat healthy! You can find healthy eating habits that work for you.
Heart-Health Role Model – Kids love to imitate their parents — so show your family how you’re taking steps to protect your heart.
Continuing the fight against cardiovascular disease is crucial to improving the Americans health. During American Heart Month, we must recommit ourselves to ensuring a healthier future for all Americans.
How to observe American Heart Month:
Take up a heart-healthy habit — Staying active, eating healthy, and watching our weight are all important parts of maintaining a healthy cardiovascular system. Pick a new heart-healthy habit like jogging or substituting sodas with water and try to stick to it for a whole month.
Educate yourself — Learn about the risk factors for heart disease, the ways you can prevent them, and the lifestyle choices that can help you stay healthy.
Get your cholesterol tested — If you’re worried you might be at risk for heart disease, ask your doctor to perform a simple cholesterol test to let you know if you’re at risk and should make adjustments to your diet.
“Making a plan to eat healthy can keep you healthy and active for longer.” National Institute on Health
“Aging—not cancer or heart disease—is the world’s leading cause of death and suffering. In spite of this, we accept the aging process as inevitable”, writes Dr. Andrew Steel, longevity expert and author of “Ageless: The new science of getting older without getting old“.
Dr. Steel suggest a list of proven life-extenders, such as don’t smoke, exercise, get vaccinated, take care of your teeth.
Strauss Zelnick, author of Becoming Ageless, and who successfully rejuvenated his metabolic health believes that, “You can eat to be younger.” He implores his readers to focus on what He calls “Forever Fuel.” He suggests that you do not have to forego eating your favorite foods; you’re just getting the best versions of them.
Unlimited Foods—Lean Protein, Salads, and Vegetables—eat as much as you want. I love bison, light tuna, chicken, eggs, grass-fed beef.
Limited Foods—Some fruits and dried fruits, nuts, and cheese—in moderation.
Highly restricted foods—no processed foods, fried foods, or added sugars. Processed foods account for 70% of the calories that Americans take in. They don’t just make you fat; they age you.
While humans wither and become frail after a mere seven or so decades, capturing the trait known as ‘negligible senescence ‘ has become the holy grail of aging research. A 2015 study, published by the Mayo Clinic, found that using a combination of existing drugs reversed a number of signs of aging, including improving heart function”, according to the Guardian.
Dr. Sanjay Gupta, Chief Medical Correspondent for CNN, adds that, “During medical school we were taught that aging is a natural process and that people can simply die of old age. The thinking was that age wasn’t just a turning of the clock but an accumulation of mutations, cancer, arthritis, heart disease and dementia. Have you ever wondered, however, if it was possible to address those diseases not just individually, but collectively, by addressing the underlying process of aging itself.”
The role of carbs and added sugars
When you have sugar molecules in your system, they bombard the body’s cells like a meteor shower—glomming onto fats and proteins in a process known as glycation. This forms advanced glycation end products (AGEs), which cause protein fibers to become stiff and malformed. The connective-tissue damage and chronic inflammation resulting from sustained high blood sugar can lead to debilitating conditions, such as cataracts, Alzheimer’s, vascular tightening, and diseases of the pancreas and liver.
From a dietary standpoint, forswearing white sugar, high-fructose corn syrup—which studies have shown increases the rate of glycation by 10 times, compared with glucose—and simple carbs is a no-brainer. “Even though all carbs get converted into sugar, when you eat the good ones, like brown rice and whole-grain bread, you get less glucose, and you get it more slowly,” Karcher says.
Carbohydrates (Carbs) — like fiber, starches, and sugars — are important for your health. They are your body’s main source of energy and are a basic nutrient your body turns into glucose, or blood sugar, to make energy for your body to work. But eating too many carbs can cause your body to store the excess as fat.
The fruit, vegetables, dairy, and grain food groups all contain carbohydrates. Sweeteners like sugar, honey, and syrup and foods with added sugars like candy, soft drinks, and cookies also contain carbohydrates.
You should try to get most of your carbohydrates from fruits, vegetables, dairy, and whole grains rather than added sugars or refined grains.
Nutrients like protein, carbohydrates, and fats can help you stay healthy as you age.
Many foods with carbohydrates also supply fiber. Fiber is a type of carbohydrate that your body cannot digest. It is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains. Eating food with fiber can help prevent stomach or intestinal problems, such as constipation. It might also help lower cholesterol and blood sugar.
A very low-carb diet, like keto, triggers your body into nutritional ketosis. This stored energy is released in the form of chemicals called ketones. Your liver starts to make ketones — a fuel that kicks in when your body uses up glucose and glycogen, and doesn’t have enough sugar to run on. It does this by breaking down the energy reserves stored in fat.
These chemicals, ketones, help cells—especially brain cells—keep working at full capacity. Some researchers think that because ketones are a more efficient energy source than glucose, they may protect against aging-related decline in the central nervous system that might cause dementia and other disorders.
Ketones also may inhibit the development of cancer because malignant cells cannot effectively obtain energy from ketones. In addition, studies show that ketones may help protect against inflammatory diseases such as arthritis. Ketones also reduce the level of insulin in the blood, which could protect against type 2 diabetes.
But too many ketones in the blood can have harmful health effects.
While there’s insufficient evidence to recommend any type of calorie-restriction or fasting diet. A lot more needs to be learned about their effectiveness and safety, especially in older adults. In the meanwhile, there’s plenty of evidence for other actions you can take to stay healthy as you age:
Eat a balanced diet with nutritious food in moderate amounts. Avoid or limit consuming refined sugars and carbs, and processed foods.
Engage in regular physical exercise (150 minutes per week).
Drink alcohol in moderation or not at all.
Don’t smoke or take illegal drugs.
Maintain an active social lifestyle and build close relationships.
Get a good night’s sleep.
Finally, older adults may have different vitamin and mineral needs than younger adults. Find recommended amounts and information on calcium, sodium, vitamin D, and more.
“People are living longer, staying healthier longer and accomplishing things late in life that once seemed possible only at younger ages.” –David Brooks, The New York Times
The American Heart Association recommends no more than six teaspoons of added sugar a day. The sugar found in whole foods like fruits and veggies, says Kimber Stanhope, PhD, a nutritional biologist at the University of California, Davis. “These naturally occurring sugars come packaged with good-for-you vitamins, minerals, fiber, and other nutrients.” Eliminating or reducing your intake of added sugar and carbs can result in you gaining some significant healthy aging benefits, according to the American Heart Association.
