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Category: healthy aging

Published on Leave a comment on Food Additives and Hypertension

Hypertension (high blood pressure) is a big problem in adults. A large European study found that eight preservative food additives are associated with high blood pressure and heart (cardiovascular) disease. And the more a person eats additives in their daily diet (meaning more ultra-processed foods), the greater the risk of developing hypertension and heart disease.

The most problematic of the preservative food additives in this European study included: potassium sorbate, potassium metabisulphate, sodium nitrite, ascorbic acid, sodium ascorbate, sodium erythorbate, citric acid, extracts of rosemary. These results suggest that a higher intake of preservative food additives means a greater intake of ultra-processed food, which ultimately is not good for the health (increased risk of high blood pressure and heart disease).

Note that in the list of US problematic food additives may be somewhat different, because different additives may be more common. But all are indications of ultra-processed foods.

Bottom line: Nutrition matters! Eat as many minimally processed foods as possible. Also, read ingredient labels and try to avoid products that contain ingredients that are not normally found in a kitchen (e.g., xanthan gum, carrageenan).

From Science Daily: Researchers found 8 common food additives linked to high blood pressure and heart disease

A massive study suggests that some common food preservatives may be putting heart health at risk. ...continue reading "Food Additives and Hypertension"

Published on Leave a comment on Vitamin C Is Important For Aging Brain Health

We all know that vitamin C is important for our health, especially skin health, but it is also important for a healthy brain. A recent study found higher levels of vitamin C in aging adults is linked to a healthier aging brain. Nutrition matters!

The study found that having low levels of vitamin C in blood plasma in aging adults is correlated with having lower brain gray matter volume and connectivity. The study looked at 2040 aging adults (median age 69 years) in Japan - using both MRI scans and blood plasma samples.

As we age, the volume of the brain shrinks - this is normal. There are both structural and connectivity changes - again, it's normal.  But...you want to delay and minimize these changes, which is why this research finding that vitamin C is important for aging brain health is significant. As the researchers point out, one can make nutritional changes by increasing vitamin C foods in the diet. (BTW, generally foods are superior to supplements.)

Gray matter of the brain is where processing information, movement, and emotion control occur. It has an effect on new memories and multitasking.

Other studies have also pointed out that vitamin C are important for aging brain health. Lower levels of vitamin C have been associated with a higher risk of dementia and other neurodegenerative diseases.

Bottom line: Try to eat foods high in vitamin C frequently, preferably daily.

From  Science Daily: Scientists discover a surprising link between vitamin C and brain health

Researchers have found another clue that diet may influence how the brain ages. In a study of more than 2,000 older adults in Japan, people with lower levels of vitamin C in their blood tended to have less gray matter and weaker connections within an important brain network involved in memory and attention. While the findings do not prove that vitamin C protects the brain, they strengthen evidence that good nutrition could play a role in maintaining cognitive health later in life. ...continue reading "Vitamin C Is Important For Aging Brain Health"

Published on Leave a comment on Large Study Finds Vitamin D and Calcium Supplements Do Not Prevent Fractures

Uh-oh, two popular supplements don't have the health benefits that many think. Millions take vitamin D or calcium (or both) for stronger bones. A large review of 69 studies found that taking calcium or vitamin D or both does not prevent fractures and falls in older adults.

Other studies have had similar results. Bottom line: Focus on eating well and getting enough exercise, especially resistance exercises and balance exercises.

From Science Daily: Millions take calcium and vitamin D for stronger bones. A major review finds little benefit

A comprehensive review published in The BMJ suggests that calcium supplements, vitamin D supplements, or taking both together provide little to no clinically meaningful benefit in preventing fractures or falls for most older adults. ...continue reading "Large Study Finds Vitamin D and Calcium Supplements Do Not Prevent Fractures"

Published on Leave a comment on Sitting Many Hours A Day Has Health Harms

We all know that there are lots of health benefits, such as better heart health, to being more physically active. In contrast, a recent study found health harm from sitting more during leisure time and increased risk of early death, especially from cardiovascular disease (heart disease).

The study found that physical activity could not overturn the effects of prolonged sitting (6 or more hours every day) during leisure time - but it did help. Best was sitting the least (less than 3 hours per day) and being the most active.

Those who both sat more (6 or more hours per day) and were less physically active were more likely to have an early death - 94% increase in women and 48% more likely for men (when compared to those who sat the least and were the most physically active).

Bottom line: Turn off the TV, put away the cell phone, and get up and move!

From Science Daily: More time spent sitting linked to higher risk of death; Risk found to be independent of physical activity level

A new study from American Cancer Society researchers finds it's not just how much physical activity you get, but how much time you spend sitting that can affect your risk of death. Researchers say time spent sitting was independently associated with total mortality, regardless of physical activity level. They conclude that public health messages should promote both being physically active and reducing time spent sitting. ...continue reading "Sitting Many Hours A Day Has Health Harms"

Published on Leave a comment on Egg Consumption Is Beneficial For Brain Health

Remember when health advice was to limit egg consumption, that they had too much cholesterol, and to only eat egg whites? Well.... studies in the last decade have proven that advice as being 100% wrong for a number of reasons. It turns out that eggs are a great source of a number of nutrients (e.g., choline) needed for brain health and memory function.

A recent study found that frequent egg consumption by persons (mean age 59 years at the start of the study) lowers the risk of developing Alzheimer's disease (AD). The researchers found that there was a 27% decreased risk of developing Alzheimer's disease among persons who ate at least 5 eggs a week, but even eating fewer eggs was beneficial. The participants were followed for 15 years.

Other studies have also found a decreased risk of AD in persons eating eggs frequently - with one study finding that more than one egg consumed per week reduced the risk of developing AD up to 47%.

Some key nutrients necessary for brain health that are provided by eggs are: choline, the carotenoids lutein and zeaxanthin, tryptophan, phospholipids, and an omega-3 fat known as DHA (docosahexaenoic acid). The researchers viewed the nutrients in eggs as being "neuroprotective" (protecting neurological function).

From Medical Xpress: Egg consumption associated with a lower risk of Alzheimer's disease

Consumption of eggs is associated with a lower risk of being diagnosed with Alzheimer's disease for those 65 years and older, according to researchers at Loma Linda University Health. Eating one egg per day for at least five days a week reduces the risk of Alzheimer's by up to 27%, researchers found. ...continue reading "Egg Consumption Is Beneficial For Brain Health"

Published on Leave a comment on Hormone Replacement Therapy Associated With Glaucoma
Human eye Credit: Wikipedia

Vision loss is a serious concern for people as they age. Recent research found that any kind hormone replacement therapy (HRT) used by postmenopausal women is associated with a 36% higher risk of developing glaucoma.

The study was conducted with 6576 Finnish women aged 50 years or older. The researchers also found that the longer a women used HRT, especially estrogen only HRT,  the greater the risk for glaucoma. All 3 types of HRT (estrogen only, progestogen only, or combined estrogen-progestogen) were associated with a higher risk for developing glaucoma:

From Medscape: Postmenopausal HRT Tied to Glaucoma Risk in Women

In Finnish women aged 50 years or older, the use of any postmenopausal hormone replacement therapy (HRT) was linked to a higher risk for developing glaucoma, with estrogen-only therapy specifically associated with the risk for primary open-angle glaucoma. ...continue reading "Hormone Replacement Therapy Associated With Glaucoma"

Published on Leave a comment on Study Finds Popular Anti-Aging Supplement Could Also Fuel Cancer Growth

Many people load up on all sorts of supplements thinking it'll give them better health and perhaps even extend their life span. But researchers found that one popular anti-aging supplement (known as spermidine) thought to extend the life-span could also be fueling the growth of cancer. How can this be?

The researchers found that the effects of polyamines (including spermidine), which are in all living cells, can either promote healthy aging or can fuel cancer growth. The difference was in which protein they influenced, and whether the cells were healthy to start with. In healthy cells they support cellular maintenance and energy production but in cancer cells they help drive rapid growth.

From Science Daily:  Scientists reveal why a popular anti-aging compound may also fuel cancer

Polyamines are naturally produced molecules present in all living cells. They play a vital role in basic biological functions, including cell growth and specialization. In recent years, scientists have focused on these compounds, especially spermidine, for their potential to support healthy aging. Often described as 'geroprotectors,' they have been shown to stimulate autophagy, a cellular recycling process that clears out damaged components. This benefit largely depends on a protein called eukaryotic translation initiation factor 5A (eIF5A1).

At the same time, researchers have repeatedly observed high levels of polyamines in many types of cancer, where they are linked to aggressive tumor growth. This contrast has created a scientific puzzle. How can the same molecules that appear to promote longevity also be associated with cancer?
...continue reading "Study Finds Popular Anti-Aging Supplement Could Also Fuel Cancer Growth"

Published on Leave a comment on A Daily Glass of Wine Is Associated With A Slower Rate of Aging

Several studies have recently been published that push back at the idea that all alcohol intake has negative health effects. Actual results are more nuanced. High alcohol intake is always harmful, but low to moderate intake appears to be protective for a number of health conditions. In fact, low to moderate intake appears to be better for health than totally abstaining from alcohol.

Similar to research reported in the last post, another recent study looking at alcohol consumption found that low to moderate alcohol consumption has beneficial health effects (is protective). Again, a J curve finding that low to moderate intake best delays biological aging (as measured by biomarker measurements), then alcohol never or rarely consumed, and finally that high intake was harmful - it canceled any alcohol protective effects. In other words, low to moderate alcohol consumption slows down aging.

The most beneficial effects were at 1 to 2 glasses of wine per day. These associations were predominantly in men, and these effects went hand in hand with eating a Mediterranean diet. The Mediterranean diet is eating a diet rich in fruits, vegetables, whole grains, nuts and seeds, beans, and olive oil. The researchers thought that compounds such as polyphenols in wine could play a role in why low to moderate alcohol consumption was beneficial.

From Medical Life Sciences News: Moderate wine intake tied to slower biological aging in men

A large Italian cohort study suggests that moderate wine intake, as defined within a traditional Mediterranean diet, may be associated with slightly slower biological aging in men, whereas total alcohol intake showed a different, less favorable pattern. ...continue reading "A Daily Glass of Wine Is Associated With A Slower Rate of Aging"

Published on Leave a comment on Some Wine With Dinner Can Have Health Benefits

It seems that in the last few years all alcohol intake has been demonized, with warnings that any alcohol can increase the risk of cancer. What is not typically mentioned are the studies finding health benefits from consuming low to moderate levels of alcohol. Especially wine consumed with a meal.

Studies for years have found a J curve in health effects - with low to moderate levels of alcohol consumed best for health, and no alcohol or rarely consumed a little worse,  and high levels of alcohol consumption having the most negative health effects. In other words, low to moderate alcohol consumption (e.g., 1 glass wine daily) can be protective for certain health conditions.

The following study found that consuming low to moderate levels of wine is associated with a lower risk of cardiovascular disease and cardiovascular events, such as heart attacks, in older adults (mean age 68 years). Best was consuming between half a glass and one glass per day of wine - a 50% lower chance of cardiovascular events.

From Science Daily: New evidence on the relationship between moderate wine consumption and cardiovascular health

Light and moderate consumption of wine is associated with a lower risk of cardiovascular complications, according to a multicenter study. The study is based on the analysis of a biomarker of wine intake -- specifically, tartaric acid, present in grapes. It was carried out in 1,232 participants in the PREDIMED project, a major scientific epidemiological study in nutrition on the effects of the Mediterranean diet on cardiovascular health. ...continue reading "Some Wine With Dinner Can Have Health Benefits"

Published on Leave a comment on High-Dose Flu Vaccines Lower the Risk of Developing Dementia
Human brain Credit: Wikipedia

The risk of developing dementia increases as a person ages. According to the National Institute of Health (NIH) the risk of dementia was 4% by the time a person is 75, and 20% by age 85, and even higher after 85 years of age. Thus the interest in ways to prevent the onset of dementia, including Alzheimer's disease.

One way to lower the risk of Alzheimer's disease is getting vaccinated, including the shingles and flu vaccines, after the age of 60. A recent study found that getting vaccinated with high dose flu vaccines in adults 65 years and older (instead of standard dose) reduces the odds of developing Alzheimer's disease even more.

A possible reason for the protective effect of the flu vaccine, especially the high-dose vaccine, is that vaccination strengthens immune defenses and reduces inflammation. Inflammation is thought to play a role in the development of Alzheimer's disease.

Excerpts from CIDRAP: High-dose flu vaccine tied to lower Alzheimer’s risk in older adults

Receiving a high-dose flu vaccine is associated with a significantly lower risk of Alzheimer’s disease than a standard-dose vaccine in adults aged 65 and older, according to a large observational study published in Neurology. The findings add to a growing body of evidence linking vaccination, and possibly immune system activity, to reduced dementia risk. ...continue reading "High-Dose Flu Vaccines Lower the Risk of Developing Dementia"