What is the Longevity Diet?

/in /by

From Medical News Today

Dr. Valter Longo, professor of gerontology and biological sciences at the University of Southern California, and one of the authors of the study, told Medical News Today:

“First, diet here is intended as a nutritional lifestyle and not as a ‘weight-loss strategy’ although maintaining a healthy weight is key. All aspects of the diet are linked to long-term health and longevity.”

“I am delighted to see this review,” Dr. Pankaj Kapah, professor of gerontology at the University of Southern California, who was not involved in the study.

“Generally when one thinks of a longevity diet, the first thing that comes to mind is what we can add to our diet to live longer. This article is important to raise the awareness that the most striking benefits from studies across species have come from limiting the diet or fasting.”

— Dr. Pankaj Kapah

The review was published in the journal Cell.

 

The foundation of the longevity diet

For the study, the researchers analyzed hundreds of studies examining nutrition and delayed aging in short-lived species, nutrient response pathways, caloric restriction, fasting, and diets with various macronutrient and composition levels, such as the keto diet.

The studies analyzed nutrition and diet from multiple angles, from cellular and animal studies to clinical and epidemiological research investigating the lifestyles of centenarians.

In the end, the researchers found that the ‘longevity diet’ includes:

A legume and whole grain-rich pescatarian or vegetarian diet

30% of calories from vegetable fats such as nuts and olive oil

A low but sufficient protein diet until age 65 and then moderate protein intake

Low sugar and refined carbs

No red or processed meat

Limited white meat

12 hours of eating and 12 of fasting per day

Around three cycles of a five-day fasting-mimicking diet per year

The researchers further noted that, rather than targeting a certain number of calories, diets should aim to keep BMI under 25 and maintain ideal sex and age-specific body fat and lean body mass levels.

Moreover, they wrote that diets should be adapted to individual needs—especially for those over 65—to avoid malnourishment. Those over 65, for example, may become frail from a low protein diet.

For those without insulin resistance or obesity, high consumption of complex carbohydrates could reduce frailty in this age group and others, the researchers wrote, as it provides energy without increasing insulin and activating glucose signaling pathways.

The researchers also found that periodic fasting between the ages of 18 and 70 could reverse insulin resistance generated by a high calorie diet and regulate blood pressure, total cholesterol, and inflammation.

A recent study supports these findings. It found that changing from the typical Western diet to one rich in legumes, whole grains, and nuts with reduced red and processed meats is linked to an 8-year-longer life expectancy if started at age 60.

 

Underlying mechanisms

The researchers noted that diets involving calorie and protein restriction were consistently beneficial, whether in short-lived species or om epidemiological studies and large clinical trials.

They further noted that low but sufficient protein, or a recommended protein intake with high levels of legume consumption, could increase the health span by reducing the intake of amino acids including methionine. Methionine has been linked to increased activity in various pro-aging cellular pathways.

When asked how the longevity diet may benefit health from a clinical perspective, Kristin Kirkpatrick, a registered dietitian nutritionist at the Cleveland Clinic and advisor to Dr. Longo’s firm, Prolon.

“The diet is primarily plant-based which, based on other similar studies, may contribute to lower risk of chronic conditions such as type 2 diabetes and cardiovascular disease.”

“Plant-based diets have also been associated with lower inflammation levels in multiple studies. As inflammation is the base of many diseases, this may contribute to the longevity factors as well,” she explained.

The researchers conclude that their findings provide solid foundations for future research into nutritional recommendations for healthy longevity.

When asked about the study’s limitations, Dr. Longo, Dr. Kapahi, and Kirkpatrick stressed that there is no ‘one-size-fits-all’ approach. The optimal diet, they say, may differ due to factors including sex, age, genetic makeup, and any sensitivities and intolerances, such as an intolerance to gluten.

Dr. Longo thus recommends people visit a dietician before undertaking a new diet.

Dementia and Sleep

/in /by

According to the World Health Organization (WHO), “dementia is currently the seventh leading cause of death among all diseases and one of the major causes of disability and dependency among older people globally.”

 

The WHO states that around 55 million people have dementia, and by 2050 the number is likely to be almost 140 million. Between 60% and 70% of people with dementia have Alzheimer’s disease.

 

Dementia is primarily a disease of old age, although young-onset dementia — where symptoms begin before the age of 65 — accounts for about 9% of cases. However, dementia is not an inevitable consequence of aging.

 

There is a genetic component to dementia — if you have a close relative with dementia, this might increase your risk. However, several studies have shown that even those with a hereditary risk can reduce it by adopting a healthy diet, exercising regularly, and avoiding smoking and too much alcohol.

 

One part of a healthy lifestyle is getting enough of the right sort of sleep. And many researchers are now seeing connections between sleep and dementia, as Dr. David Merrill, geriatric psychiatrist and director of the Pacific Brain Health Center at the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA.

 

“Sleep,” he noted, “is a factor that can either be protective or risky for cognitive health. The effects of sleep on cognitive health depend on the attributes of an individual’s sleep, including the quality, quantity, frequency, and even the regularity of sleep.”

 

How long should we sleep for?

“It’s recommended — not only for brain health, but for overall health — that people get 7 to 9 hours of quality sleep per night.”

– Dr. Percy Griffin, Alzheimer’s Association director of scientific engagement

 

So, the optimum quantity for most people is somewhere between 7 and 9 hours, but is lack of sleep a risk factor?

 

Dr. Anton Porsteinsson, professor and director of the Alzheimer’s Disease Care, Research and Education Program (AD-CARE) at the University of Rochester Medical Center told MNT this might be the case.

 

According to him, “[i]nadequate sleep duration may increase risk of dementia. This pattern holds even when you look at sleep patterns years or decades before AD becomes clinically apparent.”

 

So perhaps we should get more sleep? Not according to a large-cohort study from Boston University. This study found that those who regularly slept for more than 9 hours a night had double the dementia risk of those who slept between 6 and 9 hours. They also had lower brain volumes.

 

However, it may be that excessive sleep was a symptom of early neuronal changes rather than the cause. The researchers of this study suggest that long sleep time could be a predictor of dementia risk.

 

Sleep quality

The National Sleep Foundation lists four key features of quality sleep for optimum health benefits:

 

-Falling asleep within 30 minutes of going to bed

-Waking no more than once in the night

-No more than 20 minutes awake during the night

-Spending at least 85% of your time in bed asleep.

“The disrupted, poor-quality sleep seen in sleep disorders leads to both acute and chronically worsening changes in the brain. Normally, a good night’s sleep literally allows for repair and restoration of brain function to the levels seen at the beginning of the prior day.”

– Dr. David Merrill

 

Quality sleep includes periods of non-rapid eye movement sleep (NREM) and REM sleep. These cycle throughout the night, with the deepest sleep occurring during one of the stages of NREM sleep.

 

According to one study, low-frequency brain waves during the deep NREM sleep clear the brain of the Alzheimer’s-related toxins beta-amyloid and tau. These low-frequency brain waves give a pulse of cerebrospinal fluid, which carries the toxins away.

 

If sleep is disturbed, brain waste, such as beta-amyloid and tau, may start to build up, eventually forming the plaques and tangles characteristic of Alzheimer’s. Accumulation of beta-amyloid and tau may begin 10-20 years before dementia symptoms become noticeable.

 

Dr. Porsteinsson explained: “When you sleep, the brain ‘shrinks,’ which appears to open up [the] flow of cerebrospinal fluid that flushes out toxic byproducts such as [beta-amyloid] 42 and p-tau. The brain also resets its balance (homeostasis during sleep. The quality of sleep and how much time you spend in deep-sleep matters here as well.”

 

Sleep apnea and dementia

Sleep apnea affects almost 1 billion people worldwide, the most common form being obstructive sleep apnea (OSA). The condition interrupts breathing during sleep and often wakes a person up.

 

People with sleep apnea are at increased risk of several health conditions, such as asthma, cardiovascular problems, atrial fibrillation, and cancer. Recent studies have also suggested links between sleep apnea and dementia.

 

“Sleep apnea is one health condition increasingly known to be a risk factor for dementia. A person with sleep apnea stops breathing during sleep. […] This leads to potentially dangerous drops in the nocturnal oxygenation of the brain.”

– Dr. David Merrill

 

This hypoxia is thought to cause brain changes. One study found that the temporal lobes — which are vital for memory — were reduced in thickness in those with sleep apnea, a change that is also seen in people with dementia.

 

Another study found that the hippocampus was reduced in volume in people with sleep apnea — hippocampal atrophy is a feature of Alzheimer’s disease.

 

This study also showed that two toxins — tau and beta-amyloid, which are thought to be responsible for many of the symptoms of dementia — build up in the brains of people with sleep apnea, probably because of a lack of oxygen in the blood.

 

Two more studies added to these findings. One detected raised tau levels in those with sleep apnea; the other found them to have amyloid plaques.

 

However, no study has yet proved a causative effect. And there are effective treatments for sleep apnea, as Dr. Merrill explained: “Luckily, we now have non-invasive peripheral oxygenation monitors used in-home sleep apnea tests that can detect these changes and allow for effective treatments of OSA to restore nocturnal oxygenation.”

 

“The gold-standard treatment of OSA is [the] use of a continuous positive airway pressure (CPAP) device. Research studies have shown that even 4 hours per night using a CPAP device results in significantly less worsening of cognitive decline over time,” he added.

 

How does dementia affect sleep?

“Dementia disrupts sleep in a number of ways. Dementia is a neurodegenerative disorder, meaning that brain cells [experience] dysfunction and progressively die over time. As a person loses brain cells, the sleep centers of the brain start to [experience] dysfunction — we lose the ability to send signals to stay asleep. Oftentimes, sleep becomes fragmented or even inverted such that patients are awake all through the night, then sleep during most of the day.”

– Dr. David Merrill

 

A small study found that the daytime sleepiness characteristic of Alzheimer’s disease is linked to the death of key brain cells. The researchers suggested this is due to a build-up of tau protein and loss of neurons in areas of the brain that promote wakefulness.

 

A more recent study has also found that sleep disturbance in Alzheimer’s disease may increase the severity of symptoms. In this study, carried out in mouse cells, the researchers found that when phagocytosis of beta-amyloid plaques was interrupted, the plaques built up.

 

They identified a molecule — heparan — that inhibited this phagocytosis at high concentrations. Levels of heparan change throughout the day, so disturbances to circadian rhythms affect these levels and may account for the build-up of plaques in Alzheimer’s disease.

 

Cause or symptom?

The same study suggested that improving sleep might be a way of alleviating dementia symptoms, but is it possible that treating sleep disorders might help prevent dementia?

 

A 2019 review of studies into sleep disorders and cognitive decline tried to answer this question. It found that sleep disorders, including sleep apnea, insomnia, inadequate or overlong sleep, and sleep disturbance were linked to cognitive decline and dementia.

 

There was also a link between sleep disorders and beta-amyloid and tau deposition. The review concluded that sleep management might be a promising target for dementia prevention.

 

However, no study has yet proved a causative link — or which way the relationship acted. Did sleep problems predispose to dementia, or were sleep problems a sign of the early stages of dementia?

 

The relationship is still not clear, as Dr. Porsteinsson explained: “Soluble [beta-amyloid] 42 may have [a] negative impact on sleep, and sleep quality and neurodegeneration associated with dementia damages the centers that control sleep and the sleep-wake cycles. Interestingly, increased sleep need and excessive sleep in late life may also predict impending Alzheimer’s disease.”

 

Dr. Merrill also commented: “Dementia continues to be a disorder without a cure, and the available drug therapies are marginally effective at treating symptoms of dementia. So, it’s crucial to use all available strategies to treat sleep symptoms to alleviate dementia symptoms.”

 

“Unfortunately, as dementia progresses it can become increasingly challenging to have good sleep hygiene, especially in individuals who lose self-awareness about their deficits. In these cases, it’s important to have dedicated night-time caregivers, so patients can be looked after, kept safe, and allow daytime caregivers the chance to rest,” he added.

 

Maintaining a healthy lifestyle and ensuring you get enough quality sleep may reduce the risk of both dementia and many other health problems. But the hunt for cause and effect continues.

 

“More research is needed to fully understand the different characteristics of sleep and the brain, as well as the mechanisms for how sleep impacts the biology of the brain over time. We also need studies that look at sleep as an intervention for cognitive health.”

– Dr. Percy Griffin

All About Intermittent Fasting

/in /by

From Medical News Today

Benefits

Many of the benefits of intermittent fasting are attributed to daily fasting periods of no less than 12 hours, although some research suggests that a minimum of 16 hours of fasting may be required.

 

Generally, during 12–36 hours of uninterrupted fasting, the liver glycogen stores become depleted, overall metabolic processes are altered, and positive health effects are observed.

 

Here are some of the science-backed benefits of intermittent fasting.

 

  1. Improved cholesterol levels

Findings across animal and human research show favorable changes in cholesterol levels.

 

Intermittent fasting has the potential to reduce total cholesterol, triglycerides, LDL cholesterol or “bad” cholesterol, and increase HDL cholesterol or “good” cholesterol.

 

Elevated total cholesterol, LDL cholesterol, and triglyceride levels are risk factors for heart disease.

 

  1. Blood sugar control

Intermittent fasting can improve blood sugar control by reducing insulin resistance and increasing insulin sensitivity.

 

This results in lower fasting blood sugar and glycated hemoglobin — HbA1c — levels.

 

In fact, experimental research in adult males with type 2 diabetes showed the potential for intermittent fasting as a therapeutic approach that may reduce the need for insulin therapy.

 

  1. Changes in body composition

Changes in body weight and composition are among the most studied effects of intermittent fasting.

 

Several studies have shown that weight loss of between 3–7% body weight in an average of 8 weeks was achievable through intermittent fasting. Research also noted that this method could result in fat loss.

 

Fasting in a 14:10 pattern — an eating window of 10 hours and a daily fast of 14 hours — can act on the risk factors of metabolic syndrome, including by reducing waist circumference, body fat percentage, and visceral fat.

 

Intermittent fasting can thus ease metabolic syndrome, a set of risk factors that increase the risk of heart disease and type 2 diabetes.

 

  1. Other health benefits

A 2015 review of 2,650 adult females indicated that reducing calorie intake in the evenings, and fasting for longer periods at night, may lower inflammation and the risk of breast cancer and other inflammatory conditions.

 

Observational research of 26,092 adult males over a 16-year period suggested that reducing late-night eating through time-restricted eating may significantly reduce the risk of heart disease.

 

Other areas of health that intermittent fasting is being explored in include longevity and neurodegenerative conditions like Parkinson’s disease.

 

Potential downsides

Despite the many touted benefits of intermittent fasting, there are also some downsides.

 

Side effects

Intermittent fasting may be safe for heart and metabolic health, but according to a 2017 review, it may induce negative side effects in some people, such as:

 

increased feelings of hunger

heightened irritability

worsened mood

increased thoughts about food

fatigue

fears of feeling out of control around food

overeating during eating windows

difficulty concentrating.

Quality of evidence

Additionally, most of the research on intermittent fasting is based on animal research, with little long-term human research available.

 

Furthermore, a 2021 review found that only six out of 104 alleged health benefits of intermittent fasting were supported by moderate- to high-quality evidence, and most findings were based on low-quality research.

 

This means that more rigorous human research on the long-term health benefits of intermittent fasting is warranted.

 

Alternatives

Intermittent fasting is not the only type of diet to result in the aforementioned benefits.

 

Calorie restriction

Calorie restriction involving a reduction of about 25% of daily energy needs without a change in mealtimes had a positive effect on promoting overall health.

 

Some research suggests that the health outcomes of intermittent fasting are no greater than those observed in calorie restriction diets.

 

In fact, outcomes for weight and/ or fat loss, body fat percentage, and metabolic risk factors are comparable between the two.

 

However, research on intermittent fasting shows a greater adherence over longer periods compared to calorie restriction and suggests that it may be a more sustainable approach.

 

Mediterranean diet

The Mediterranean diet is a renowned dietary pattern based on the traditional eating patterns of the Mediterranean basin.

 

Like the potential heart-friendly benefits of intermittent fasting, research shows that long-term adherence to the Mediterranean diet reduces the occurrence of heart attack and stroke by up to 30%Trusted Source after approximately 5 years.

 

Additional research on the Mediterranean diet demonstrates its protective nature against the development of colorectal cancer and the loss of nerve cells in Parkinson’s disease.

 

A major benefit of the Mediterranean diet compared to intermittent fasting is that similar results can be achieved without the need for fasting.

 

The bottom line

Intermittent fasting describes a variety of eating patterns that alternate periods of fasting and eating with a consistent, recurring pattern over the course of a week.

 

Time-restricted eating is the most popular form of intermittent fasting and uses the principles of chrono-nutrition to lengthen night-time fasting and potentially reduce chronic disease risk.

 

Intermittent fasting may improve cholesterol levels, blood sugar control, weight and/ or fat loss, lower inflammation, promote longevity, and support neurodegenerative conditions like Parkinson’s disease.

 

However, most of the research on intermittent fasting is based on animal studies and human research is sparse and often of low quality.

 

 

Alternative non-fasting diets that produce similar results to intermittent fasting include calorie restriction and the Mediterranean diet.

 

Medical Myths About Heart Disease

/in /by

From Medical News Today

  1. Young people do not need to worry about heart disease

It is true that heart disease is more likely to affect people over the age of 65, but 4–10% of heart attacks occur in people under the age of 45 years, mainly in men. In addition, it is how we live our lives as children, adolescents, and adults that lays the groundwork for heart health as we age.

 

For instance, eating a diet that is high in trans and saturated fats or smoking tobacco slowly increases the risk of heart disease as we age. Changes to lifestyle today build the foundation for a healthier heart in later life.

 

In the U.S., heart disease mortality has slowly dropped since the 1970sTrusted Source, although the trend seems to be slowing. However, in some regions, rates have increased.

 

One study that investigated heart disease mortality in different age groups in the U.S. found that “over 50% of counties [experienced] increases in heart disease mortality from 2010 through 2015 among adults aged 35–64 years.”

 

  1. People should avoid exercise if they have heart disease

This is a myth. Exercise helps strengthen the heart muscle and improve blood flow around the body.

In August 2020, the European Society of Cardiology published guidelines on exercise in patients with cardiovascular disease. Prof. Sanjay Sharma, who was involved in creating the guidelines, explains:

“The chance of exercise triggering a cardiac arrest or heart attack is extremely low.” However, he also adds a note of caution: “People who are completely inactive and those with advanced heart disease should consult their doctor before taking up sports.”

 

 

  1. I take cholesterol-lowering drugs, so I can eat whatever I like

Some drugs, such as statins, reduce the level of cholesterol in the blood. However, this does not mean that a person who is taking statins can consume foods containing saturated fats with abandon.

 

Cholesterol is either consumed in the food that you eat or produced in the liver. Statins block an enzyme in the liver that is necessary for producing cholesterol, reducing overall blood cholesterol levels. However, this means that ingested cholesterol can still make it into the blood.

 

In short, statins may just be able to override the adverse effects of a poor diet, but a poor diet will increase risk of other independent risk factors for heart disease, such as obesity, hypertension, and diabetes.

 

  1. Heart disease runs in my family, so there is nothing I can do to stop it

If close family members have experienced heart disease, it could mean that you have an increased risk. However, it is not set in stone, and there are a number of ways to reduce the risk, even for people with a genetic susceptibility.

 

These include eating a healthful diet, stopping smoking, managing blood pressure, and exercising regularly.

 

It is also worth noting that if heart disease runs in the family, it may not be a sign of genetic susceptibility. Families tend to share lifestyle factors, such as diet and exercise habits, both of which can impact the risk of heart disease.

Although most vitamins, taken at the recommended doses, are unlikely to be bad for heart health, there is no evidence that taking any vitamin supplements can reduce the risk of heart disease. And they certainly cannot replace a healthful diet and regular exercise.

 

For instance, a systematic review and meta-analysis looked for associations between multivitamin and mineral supplements and a number of cardiovascular outcomes, including coronary heart disease and stroke.

 

The analysis, published in 2018, took data from 18 existing studies, including 2,019,862 participants.

 

The authors concluded that multivitamin and mineral “supplementation does not improve cardiovascular outcomes in the general population.”

 

According to Victoria Taylor, the nutrition lead at the British Heart Foundation: “There are no shortcuts when it comes to nutrition — supplements are not a replacement for healthy food. You might be prescribed a vitamin or mineral supplement by a health professional for other reasons, but we do not recommend people take multivitamins to help prevent heart and circulatory diseases.”

 

  1. I have smoked for years, there is no point stopping now

This is a myth. Smoking tobacco is a major cause of heart disease. As soon as a person stops smoking, the health benefits begin. The National Institute on Aging write:

 

“It doesn’t matter how old you are or how long you’ve been smoking, quitting smoking at any time improves your health. When you quit, you are likely to add years to your life, breathe more easily, have more energy, and save money.”

 

They also explain that you will lower the risk of heart attack and stroke and have better circulation.

 

  1. Heart disease only really affects men

This is a myth, as heart disease is the leading cause of death in both men and women. In 2017 in the U.S., 24.2% of men and 21.8% of women died from heart disease.

 

However, when strokes, which have similar risk factors, are added in, the figures are even more similar between men and women: 28.7% of men and 28% of women died from heart disease or stroke.

 

It is a common misconception that only men are affected by heart disease. It is true that men tend to develop cardiovascular disease at an earlier age than women and have a greater risk of coronary heart disease. However, women have a higher risk of stroke.

 

One paper explains, “Although the incidence of [cardiovascular disease] in women is usually lower than in men, women have a higher mortality and worse prognosis after acute cardiovascular events.”

 

  1. Cardiac arrest and heart attack are the same

Heart attacks and cardiac arrests are not the same thing. A heart attack is a circulation problem. It occurs when the coronary artery, which carries oxygenated blood to the muscles of the heart, becomes blocked.

 

A cardiac arrest is an “electrical problem,” where the heart stops pumping blood around the body effectively. Cardiac arrests are often caused by a heart attack.

 

During a heart attack, an individual is likely to be conscious. During a cardiac arrest, they are almost always unconscious. Both are a medical emergency.

 

  1. Coughing during a heart attack can save your life

According to some sources, coughing vigorously during a heart attack — so-called cough CPR — can save your life.

 

This is an internet distortion of a paper published over 40 years ago, which showed that patients who had a cardiac arrest during arteriography in hospital and who coughed every 1–3 seconds stayed conscious for an additional 39 seconds.

 

There is no evidence that this technique works in the community for heart attacks that are not induced by medical procedures.

 

According to Christopher Allen, a senior cardiac nurse:

“The absolute priority when you think you or someone else is having a heart attack is to call [the emergency services]. This way, paramedics can assess and aid you, and you’ll get to hospital as fast as possible. There is no medical evidence to support ‘cough CPR.’”

 

  1. People with heart disease should avoid eating all fat

A person with cardiovascular disease certainly should reduce their intake of saturated fats — which are found in foods such as butter, biscuits, bacon, and sausages — and partially hydrogenated and trans fats, which are found in foods such as baked goods, frozen pizzas, and microwave popcorn.

 

However, unsaturated fats can provide benefits. For instance, there is some evidence that omega-3, which is a polyunsaturated fat, might protect heart health.

 

The American Heart Association recommend “that all adults eat fish (particularly fatty fish) at least 2 times a week. Fish is a good source of protein and is low in saturated fat. Fish, especially oily species like mackerel, lake trout, herring, sardines, albacore tuna, and salmon, provide significant amounts of the two kinds of omega-3 fatty acids shown to be cardioprotective, [eicosapentaenoic acid] and [docosahexaenoic acid].”

 

They also recommend eating plant-derived omega-3 fatty acids. These can be found in tofu and other forms of soybeans; walnuts, flaxseeds, and their oils; and canola oil.

 

The take-home

Heart disease is common, but it is not inevitable. There are lifestyle changes that we can all implement to reduce the risk of developing cardiovascular problems, whatever our age.