Following five healthy lifestyle habits may increase life expectancy by decade or more

Maintaining five healthy habits — eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking — during adulthood may add more than a decade to life expectancy, according to a new study.

Source: Following five healthy lifestyle habits may increase life expectancy by decade or more — ScienceDaily

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Sirtuins

Sirtuins are a class of proteins that possess either mono-ADP-ribosyltransferase or deacylase activity. Sirtuins regulate many important biological pathways in bacteria, archaea, and eukaryotes. There are many sirtuins, differentiated by numbers, 1-7.

 

Benefits of Sirtuins

Biology lesson aside, sirtuins provide many benefits. Different sirtuins have been shown to be:

  • Important in aging and apoptosis (programmed cell death)
  • Inflammation
  • DNA repair
  • Mitochondrial biogenesis (new mitochondria)
  • Vital along with NAD+, for the regulation of energy metabolism (aging and longevity)
  • Important for reducing oxidative stress (by inhibiting reactive oxygen species)
  • Helpful in improving endurance and muscle growth

 

How To Get Your Sirtuins

While the way they work and even what they are is a bit complicated, getting enough of them in your diet is not. Plenty of foods contain sirtuins. Make sure to get enough of the following in your diet:

  • Black currants
  • Green tea
  • Dark chocolate
  • Kale and/or borecole
  • Olives
  • Extra virgin olive oil
  • Parsley
  • Capers
  • Onions
  • Turmeric
  • Omega-3

 

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The Many Benefits of Sauna Use

While not exactly a new thing, using the sauna has been shown somewhat recently to have tremendous health benefits. More and more quality research is coming out demonstrating that regular sauna use is so beneficial for people in so many ways.

 

Then and Now

Sauna is a Finnish word referring to the traditional Finnish bath and/or bathhouse itself. A sauna as thought of today, is originated in Finland. A modern sauna is usually a simple, wooden room, with varying heat sources in the center. The most common heat source is an electric heater, filled with rocks. The way a sauna achieves such high temperatures without harming people is by controlling the humidity and air flow.The lower humidity in saunas compared to steam rooms is what allows for higher temperatures.

 

Benefits

There are many benefits of regular sauna use. Let’s dive right in.

Circulation

  • Heat causes increased blood flow
  • Oxygenation of cells, organs, and tissue
  • Mitochondrial boost
  • Metabolic waste flushing
  • Improved blood pressure
  • Elevated heart rate

 

Performance

  • Elevated heart rate: As mentioned above a sauna session will elevate heart rate to a level similar to medium intensity exercise
  • Increased levels of IGF-1: Some studies have shown increases by as much as 200%-330%! IGF-1 is a hormone that causes anabolism (muscle growth), and recovery from exercise. Both leading to increased muscle growth
  • Increased insulin sensitivity: Great for overall health and muscle growth
  • Increase in heat shock proteins(HSP): Also aids in muscle growth by preventing catabolism (muscle breakdown) and increasing MPS (muscle protein synthesis)
  • Reduces DOMS (delayed onset muscle soreness)

 

Overall health/longevity

  • 48% lower risk of heart disease
  • Increased insulin sensitivity: Insulin resistance/poor insulin sensitivity is a common factor in many metabolic disorders
  • Increase in FOXO3: Gene associated with longevity and protects against DNA damage
  • Heart rate increase: Regular elevation of heart rate increases heart health
  • Heat Shock Proteins: HSP activate FOXO3 which help to prevent heart, brain, and metabolic disorders. HSP also increase lifespan and are associated with centenarians
  • Lower levels of stress
  • Increases in attention and memory
  • Myelin growth: Myelin is the sheath around nerve cells facilitating signal transmission
  • Neurogenesis: Growth of new brain cells
  • 24% or 40% (depending on frequency) reduction in all cause mortality
  • 27% or 50% (depending on frequency) reduction in cardiovascular death
  • Up to 65% reduction in Alzheimer’s and/or dementia (depending on frequency)
health benefits of sauna use
Inside a sauna

Infrared Sauna

As this technology is somewhat new, less data is available. What has been observed thus far is that full spectrum ( as opposed to only mid or near spectrum) offers the most benefits. Infrared saunas are preferred more and more as there is less heat, so they are more bearable to some. Similar to more traditional saunas, infrared saunas can provide the following benefits:

  • Detox
  • Lowered blood pressure
  • Mood enhancement
  • Similar circulation benefits
  • Cell health
  • Wound healing
  • Oxygenation

 

How Much and How Often

Is probably what you want to know now. Most of the data shows that benefits start at a frequency of 2-3 sessions a week, but more robust benefits are observed at a frequency of 4-7 sessions per week. As far as duration and temperature, that hasn’t been determined exactly, but a sweet spot seems to be about 174 degrees Fahrenheit for about 20 minutes.

 

 

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Eating less enables lemurs to live longer

Chronic caloric restriction strongly increases the lifespan of a small primate, the grey mouse lemur. This is one of the results of a ten-year experiment. Chronic caloric restriction consists in eating a reduced but balanced diet from the outset of early adulthood. Its beneficial effect on lifespan had been established for many short-lived species (worms, flies, mice), but remained controversial for primates, including humans.

Source: Eating less enables lemurs to live longer — ScienceDaily

Boosting Sirt4 gene activity extends healthy lifespan in fruit flies — So Eat Your Sirtuins

Researchers illustrate that Sirt4, also found in humans, may be an important factor in age-related metabolic decline and healthy lifespan.

Source: Boosting Sirt4 gene activity extends healthy lifespan in fruit flies — ScienceDaily

Forget Juice Cleanses. Autophagy Is the Real Way to Detox Your Body

A new study reveals that protein 62 is responsible for the body’s ability to self-clean – a process known as autophagy – which improves bodily response to stress and lengthens lifespan. Learn more about the study here, as well as one trick you can try now to induce your own autophagy.

Source: Forget Juice Cleanses. Autophagy Is the Real Way to Detox Your Body

Studies: Exercise, Aging

Vol. 6

Exercise and aging

Some background info: telomeres are nucleoprotein caps on the ends of our chromosomes. While the specific cause/effect relationships are still being understood, telomere shortening is associated with aging. Ok..

In recent studies intense exercise has been shown to reduce telomere shortening even in advanced ages. The results were “…significant, 8.8 years…physical activity was significantly and meaningfully associated with telomere length in U.S. men and women…adults who participate in high levels…tend to have longer telomeres, accounting for years of reduced cellular aging.

goo.gl/FZvTai

Exercise and cancer

This one should be obvious by now, but..studies repeatedly show that regular exercise helps to reduce cancer incidence and tumor growth. Exercise has also been shown to help while undergoing chemotherapy and other standard of care cancer treatments.

goo.gl/iNrHrW

Live longer..with Astaxanthin?

A compound known as Astaxanthin, which is a keto-carotenoid, has been shown to increase longevity in mice. Astaxanthin works by activating the FOXO3 gene, which all humans have. FOXO3 is associated with longevity, the problem being there are variants of the gene and not everyone has the longevity-specific version. Astaxanthin “…can make it act like the ‘longevity’ version…we have shown that Astaxanthin ‘activates’ the FOXO3 gene.”

goo.gl/yFf9hZ