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Proven strategies increase longevity

Do you know anyone that is “old”? This begets the question: what exactly is old? Not all that long ago, a person was doing well to reach their 50th birthday.

People are living longer, of that there is no doubt. Three centuries ago, life expectancy was less than 16 years and 75 percent of the people born in a European city died before they reached the age of 26! Although most babies born in 1900 did not live past age 50, life expectancy now exceeds 80 plus years in many of the developed countries.

Clearly, there has been a major transition in human health, and specifically health care, over the last century, and research continues. Experts have noted a shift in the leading causes of death and illness from infectious and parasitic diseases to diseases of lifestyle, and chronic conditions. This increase can be attributed to many factors including improvements in public health, nutrition and medicine. Vaccinations and antibiotics have greatly reduced deaths in childhood, health and safety in manual workplaces have also improved, and fewer people are smoking.

Is aging a disease, one that can be treated and cured like a common cold? (Except, of course, we don’t have a cure for the common cold!) Many consider aging a natural continuum of life that needs appropriate management and acceptance. Much of the research shows there are no definitive and deterministic causes, no gene for aging which shape the course of aging and the time of death of an individual.

The very act of living constantly causes damage in cells, tissues and organs. Free radicals, substances formed due to external factors, as well as internal metabolism, cause molecular damage to cells. Metabolizing (breaking down) sugars and fats leads to the production of metabolites which also cause harm to cells.

Modern pharmaceuticals help us combat many diseases, or at least, live longer with them. We have drugs for every possible condition and malady, diseases we didn’t even know existed a few years ago.

Understandably, a drug which can measurably extend the lifespan of the human body is the holy grail of pharmaceutical agents. Research is on-going, and some potential candidates have been found.

One substance that may be the next rage in the anti-aging movement is NADH. This naturally occurring compound is essential to cell metabolism and function, primarily in energy production.

The more NADH a cell has, the more energy the cell produces. And if new found energy isn’t enough, NADH supplies many anti-aging functions that fight the symptoms of old age. It has an important role in the functioning of the immune system, since it is a powerful anti-oxidant. NADH repairs cells, tissue and, most importantly, it repairs cellular DNA. It also enhances the production of important brain chemicals. A growing number of scientists and gerontologists believe those who want to fight off the symptoms of old age should take a daily NADH supplement.

A promising wholistic approach towards achieving healthy aging is that of the exposure to something which in larger quantities can be dangerous. Hormesis is the term for this phenomenon, in which there are beneficial effects to something which is harmful in larger quantities. There is no denying the fact that chronic, severe and unwanted stress is harmful to health. Yet there is much evidence that low level and repeated “stress of choice” is good and health-beneficial. Moderate and repeated physical exercise is the best example of hormesis.

One factor which typically will come up in the comparison of youthful vitality versus aging and decrepitude is that of mitochondrial health. Mitochondria are our cells’ energy dynamos. Descended from bacteria that colonized other cells about 2 billion years ago, they get inefficient and unreliable as we age. A prominent theory of aging holds that decaying of mitochondria is a key driver of aging. While it’s not clear why our mitochondria fade as we age, evidence suggests that it leads to everything from heart failure to neurodegeneration, as well as the loss of that “spring in your step”.

Recent research suggests it may be possible to reverse mitochondrial decay with dietary supplements that increase cellular levels of NADH. But caution is due: while there’s promising test-tube data and animal research regarding NADH boosters, no human clinical results on them have been published. This may be due to the difficulty in constructing studies that evaluate something so variable as long term dietary changes. People are not lab rats, and generally, free will and human foibles win out over the restrictions of some study.

America is notorious for its belief that bigger is better. Our cars are bigger, and the houses they are parked in are bigger. Even our meals are larger, and consequently, our bellies are also. Obesity has been clearly implicated as a major factor in reducing the quality of life in our later years. It turns out this may have a tremendous effect on limiting longevity.

Numerous studies have demonstrated the many benefits of a technique called “calorie restriction” on a variety of species. These benefits include a lower metabolic rate, improved insulin sensitivity, altered hormone sensitivity, and improved sympathetic nervous system function. But there is an absence of adequate information on the effects of good-quality, calorie-restricted diets in non-obese humans. This reflects the difficulties involved in conducting long-term studies in an environment so conducive to overfeeding.

How does one go about reducing your caloric intake? There are a number of effective strategies proven to aid in this effort. Fasting is clearly one strategy (with a consumption of 500 calories being the goal). As to the foods consumed, avoid high calorie “empty” foods like sugar, sweets, white flour bread, buns and cakes, as well as over-processed foods. Alcohol also is a calorie-rich food source, and should be avoided as much as possible. Others seem simple yet are surprisingly effective. Using a smaller plate is a well-known method. Putting your fork or spoon down between bites, and don’t eat if you are not hungry.

Mountains of research indicates that carrying excess body fat is harmful to your long-term health. Even modest levels of excess weight increases the risk of later suffering common age-related conditions such as diabetes, cancer, and Alzheimer’s, with one of the contributing factors being the relationship between fat cells and chronic inflammation. It is no exaggeration to say that if you are overweight, you will probably have a shorter, less healthy life.

The search for the fountain of youth continues. Some promising, potentially impactful, new options are being investigated. These may become important in the life span of the average individual, but, for now, reducing meal size is a certain, healthy strategy for increasing longevity. Obviously, the benefits go beyond total life span, and extend to fitness levels, quality of life, and general well-being. Want a healthy, long life? Some basic answers are obvious: eat smart, eat small. The benefits can last you the rest of your life.

Editor’s note: Dr. Conway McLean is a podiatric physician now practicing foot and ankle medicine in the Upper Peninsula, having assumed the practice of Dr. Ken Tabor. McLean has lectured internationally on surgery and wound care, and is board certified in both, with a sub-specialty in foot orthotic therapy. Dr. McLean welcomes questions, comments and suggestions at drcmclean@penmed.com.

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