Exercise Can Enhance Mental Performance at Any Age

It’s well-known that regular exercise benefits the entire body. It can enhance heart health, help build stronger bones and muscles, and can even lower the risk of some cancers. But what might surprise you is that getting active doesn’t just shape your body, it also sharpens your brain.

New research reveals that exercise isn’t just good for the body, but also is a key player in maintaining a sharp mind. Regular physical activity has been shown to enhance memory, improve cognitive skills, and strengthen decision-making, benefiting both healthy individuals and those with medical conditions. This highlights exercise as a powerful and inclusive way to support lifelong brain health.

An umbrella analysis of 133 systematic reviews, which included over 2,000 randomly selected controlled trials and 258,279 participants, revealed that low to moderate intensity exercise significantly enhances brain function and memory.

The study found the most substantial improvements in memory among children and adolescents, whereas individuals with ADHD experienced the greatest enhancements in executive function. Among the activities studied, yoga, Tai Chi, and active video games were identified as having the most pronounced cognitive advantages.

This research strongly supports the idea that people of all ages and fitness levels should incorporate exercise into their daily routines as a way to enhance cognitive health. It’s an uplifting insight, highlighting that even low-impact physical activities can have significant cognitive advantages.

To view the original scientific study click below:
Effectiveness of exercise for improving cognition, memory and executive function: a systematic umbrella review and meta-meta-analysis

Diets Low in Processed and Animal Foods Enhance Longevity

With worldwide population growing older, identifying dietary patterns that not only prevent chronic diseases but also effectively support healthy aging becomes increasingly important. Researchers define healthy aging as the ability to reach the age of 70 without major chronic illnesses, and with maintained cognitive, physical, and mental well-being.

Nearly four out of five older adults in the U.S. live with at least one chronic condition, reflecting the serious and widespread health challenges of aging. Poor diet is the top behavioral contributor to noncommunicable diseases and premature death worldwide and ranks second only to tobacco use among older adults in the U.S.

A recent study indicates that eating mostly plant-based foods, limiting ultra-processed products, and consuming minimal amounts of animal-based foods may improve our odds of reaching age 70 without chronic illnesses.

Over a span of 30 years, researchers tracked the eating habits and health outcomes of more than 105,000 adults, ages 39 to 69, as they entered midlife. The study focused on how closely participants followed eight primarily plant-based dietary patterns and how these diets influenced their long-term health.

Only about 10% of participants were classified as healthy agers, and they tended to follow one of the eight plant-focused diets. Among them, the Alternative Healthy Eating Index (AHEI) stood out as especially effective. Originally designed to lower the risk of chronic diseases, the AHEI prioritizes fruits, vegetables, whole grains, nuts, legumes, and healthy fats, while cutting back on red meat and refined sugars.

Those who scored highest on the AHEI diet were 86% more likely to reach age 70 in good health, and more than twice as likely to do so by age 75, compared to those with the lowest scores. Another diet, the Planetary Health Diet Index (PHDI), also showed benefits, encouraging a plant-centered approach while limiting animal-based foods.

The results found that sticking to a diet packed with fruits, vegetables, whole grains, healthy fats, nuts, and legumes during midlife is strongly linked to better odds of aging well with sharper cognition, stronger physical health, and better mental well-being. Whereas, diets high in ultra-processed foods, especially processed meats and sugary drinks, were tied to a lower chance of healthy aging.

To view the original scientific study click below:
Optimal dietary patterns for healthy aging

Aging Reversed / ABC News

Now researchers have found a way not just to stop, but, reverse the aging process. The key is something called a telomere. We all have them. They are the tips or caps of your chromosomes. They are long and stable in young adults, but, as we age they become shorter, damaged and frayed. When they stop working we start aging and experience things like hearing and memory loss.

In a recent study published in the peer reviewed journal Nature scientists took mice that were prematurely aged to the equivalent of 80-year-old humans, added an enzyme and essentially turned their telomeres back on. After the treatment they were the physiological equivalent of young adults. You can see the before and after pictures in the videos above. Brain function improved, their fertility was restored it was a remarkable reversal of the aging process. In the top video the untreated mouse shows bad skin, gray hair and it is balding. The mouse with it’s telomeres switched back on has a dark coat color, the hair is restored and the coat has a nice healthy sheen to it. Even more dramatic is the change in brain size. Before treatment the aged mice had 75% of a normal size brain like a patient with severe Alzheimers. After the telomeres were reactivated the brain returned to normal size. As for humans while it is just one factor scientists say the longer the telomeres the better the chances for a more graceful aging.

The formal study Telomere dysfunction induces metabolic and mitochondrial compromise was published in Nature.

Additional information published by Harvard can be found in the following articles.

Scientists Find Root Molecular Cause of Declining Health in the Old

Decoding Immortality – Smithsonian Channel Video about the Discovery of Telomerase

While scientists are not yet able to accomplish the same results in humans we believe we have developed a nutraceutical to help prolong youth and possibly extend life until age reversal therapy for humans becomes available.

Stem Cell Secret’s of 115 Year Old Woman

New evidence that adult stem cells are critical to human aging has recently been published on a study done on a super-centenarian woman that lived to be 115 years. At death, her circulating stem cell pool had declined to just two active stem cells from stem cell counts that are typically more than a thousand in younger adults. Super-centenarians have survived all the normal diseases that kill 99.9% of us before 100 years of age, so it has been a mystery as to what actually kills these hardy individuals. This recent data suggest that stem cell decline may be the main contributor to aging. If so, stabilizing stem cells may be the best thing one can do to slow your rate of aging.

There are many theories of aging that have been proposed. For example, damage to cells and tissues from oxidative stress has been one of the most popular fundamental theories of aging for more than half a century. Yet antioxidant substances or genes that code antioxidant enzymes have proven largely ineffective in slowing aging when tested in model animals. Thus, interest by scientists has shifted to other hypotheses that might provide a better explanation for the slow declines in function with age.

Stem cells provide one such promising mechanism of aging. Of course, we all know that babies are young and vigorous, independent of the age of their parents. This is because adults have embryonic stem cells that can generate young new cells needed to form a complete young baby. Indeed, these embryonic stem cells are the product of continuously evolving stem cell populations that go back to the beginning of life on earth over 3.5 billion years ago!

In adults, the mostly immortal embryonic stem cells give rise to mortal adult stem cells in all the tissues of the body. These adult stem cells can regenerate your cells and tissues as they wear out and need replacement. Unfortunate, adult stem cells also age, which leads to fewer cells and/or loss of function in cell replacement. As functional stem cells decline, skin and organs decline with age.

Blood from world’s oldest woman suggests life limit

Time Magazine: Long-Life Secrets From The 115-Year-Old Woman

Somatic mutations found in the healthy blood compartment of a 115-yr-old woman demonstrate oligoclonal hematopoiesis

Abstract
The somatic mutation burden in healthy white blood cells (WBCs) is not well known. Based on deep whole-genome sequencing, we estimate that approximately 450 somatic mutations accumulated in the nonrepetitive genome within the healthy blood compartment of a 115-yr-old woman. The detected mutations appear to have been harmless passenger mutations: They were enriched in noncoding, AT-rich regions that are not evolutionarily conserved, and they were depleted for genomic elements where mutations might have favorable or adverse effects on cellular fitness, such as regions with actively transcribed genes. The distribution of variant allele frequencies of these mutations suggests that the majority of the peripheral white blood cells were offspring of two related hematopoietic stem cell (HSC) clones. Moreover, telomere lengths of the WBCs were significantly shorter than telomere lengths from other tissues. Together, this suggests that the finite lifespan of HSCs, rather than somatic mutation effects, may lead to hematopoietic clonal evolution at extreme ages.

The Connection Between the Western Diet and Lung Cancer

Lung cancer has not typically been considered linked to diet. Yet, recent research has revealed an unexpected factor contributing to lung cancer risk. The mix of sugar and fat in our diets. A diet high in sugar and fat could cause glycogen, a form of stored sugar, to build up in lung tissues. Researchers believe this buildup could potentially set the stage for cancer development.

Glycogen accumulation is key in lung adenocarcinoma, a prevalent and aggressive form of lung cancer. This study reshapes our understanding of the relationship between diet and cancer. Cancer cells alter their energy metabolism to support rapid growth. However, the specific impact of glycogen, which is glucose stored for energy, has been largely overlooked until this research.

The Western diet, which is rich in fats and carbohydrates, seems to prompt a significant accumulation of glycogen in lung tissue. According to researchers, this glycogen acts as a readily available energy source for cancer cells. Lung adenocarcinoma makes up 40% of lung cancer cases globally.

Researchers found that higher glycogen levels in cancer cells correlate with more extensive and aggressive tumor growth. In experiments where mice were fed a diet high in fat and fructose, typical of Western eating habits, glycogen levels increased in the bloodstream and lung tumors started growing. Conversely, reducing glycogen levels led to slower tumor growth. This demonstrates compelling evidence that glycogen production is crucial for the development of tumors in lung adenocarcinoma.

This breakthrough paves the way for innovative approaches in cancer prevention and treatment. Modifying diets or developing medications that target glycogen metabolism may help slow tumor growth in patients with lung adenocarcinoma or those at elevated risk.

To view the original scientific study click below:
Glycogen drives tumour initiation and progression in lung adenocarcinoma

How Reduced Caloric Intake Might Lead to a Longer Life

For decades, scientists have explored the impact of calorie restriction on overall health. Reducing calorie intake may decrease metabolic rate, potentially slowing the aging process and activating key biological pathways essential for maintaining good health and muscle rejuvenation. Additionally, it may lower the production of free radicals, enhance cellular tolerance to stress, and guard against diseases that can shorten lifespan.

A recent study discovered that cutting calorie consumption by 12% over two years in adults who are normal or marginally overweight can decelerate aging by 2-3%. Although these effects are modest, they could accumulate over time, potentially lowering the mortality risk by up to 15% over 10-15 years.

The study involved 220 non-obese participants, split into two groups. One group maintained their usual diet, while the other adhered to a diet with a 25% reduction in calories. Researchers ensured that both groups received the necessary nutrients and closely monitored their weight throughout the study. Every participant was obligated to adhere to the program for two years, during which their biological age was assessed using an algorithm known as DunedinPACE.

The research demonstrated that calorie restriction could decelerate human aging, indicating that biological aging is not predetermined and can be influenced by specific interventions. It was noted that reducing calorie intake could lower the risk of mortality by 10-15%, a level of risk reduction comparable to that achieved by quitting smoking.

Reducing caloric intake may initiate a metabolic response that either reverses or mitigates aging effects. Calorie restriction mildly stresses cells and alters pathways linked to longevity, including those associated with insulin and human growth hormone. Before starting a calorie restriction program, it’s important to consult with a doctor to make sure you’re receiving the necessary nutrients your body requires.

To view the original scientific study click below:
Effect of long-term caloric restriction on DNA methylation measures of biological aging in healthy adults from the CALERIE trial

Scented Wax Melts May Be as Harmful as Diesel Emissions

Scented wax melts are small, highly fragranced wax pieces that release aroma when heated indoors. Unlike traditional candles, they do not burn, making them a cleaner, safer, smoke-free, and supposedly non-toxic alternative. However, a recent study suggests that scented wax melts release high levels of volatile organic compounds comparable to burning candles and even diesel engines. Inhaling these particles has been associated with health risks such as asthma and atherosclerosis.

The main offenders are terpenes, which are volatile fragrances that release hazardous airborne nanoparticles that react with indoor ozone at significantly higher levels than many outdoor pollutants. When scented wax melts are in use, around 280 million particles per minute can penetrate deep into the lungs, an exposure level far exceeding normal indoor air conditions.

Researchers tested 15 commercially available wax melts, both scented and unscented, in a model home. They first measured baseline indoor air pollution before activating a wax warmer for approximately two hours. Throughout and after this period, they continuously sampled the air a few yards from the wax melts.

The findings revealed airborne nanoparticles, ranging from 1 to 100 nanometers in size, at concentrations similar to those previously reported for traditional burning candles. Because of their microscopic size, these particles present an inhalation risk, capable of passing through respiratory tissues and entering the bloodstream. Previous studies have linked high levels of indoor airborne nanoparticles to health risks, including reduced cognitive function and a higher incidence of childhood asthma.

This study indicates that scented wax melts may not be a cleaner substitute for traditional candles. Unlike outdoor pollution, which disperses more easily, fragrance nanoparticles can build up indoors, resulting in prolonged exposure, especially in enclosed spaces with poor ventilation.

The researchers stress the need for further toxicology studies to assess the health risks of inhaling nanoparticles produced by wax melts.

To view the original scientific study click below:
Flame-Free Candles Are Not Pollution-Free: Scented Wax Melts as a Significant Source of Atmospheric Nanoparticles

The Troubling Link Between Sedentary Lifestyles and Sleep

Sleep is crucial for work, productivity, and overall health, yet many employees don’t get sufficient rest. Considering that sleep is vital for our well-being, reevaluating our work practices could be essential for enhancing our health. Enhancing sleep health may require more than just adjusting work hours. Research indicates that incorporating physical activity during the workday and minimizing work after hours could not only improve sleep quality that night but also prevent persistent sleep issues years down the line.

A detailed study revealed troubling patterns in sleep health among full-time employees that sit at a desk all day. By examining nationally representative data from nearly 1,300 full-time workers over ten years, researchers identified three distinct groups: people who sleep well, catch-up sleepers who require naps or extra weekend sleep, and those with insomnia sleep patterns.

People whose jobs were sedentary experienced a 37% rise in symptoms akin to insomnia. Those identified with such symptoms often struggle to fall asleep, suffer from disrupted sleep, and endure excessive fatigue during the day. Presently, 80% of the workforce is in sedentary roles.

Jobs that involve prolonged computer use typically entail staring at screens for extended periods. This exposure can hinder sleep because the blue light from screens may disrupt the body’s natural sleep-wake rhythm by suppressing melatonin production, a hormone crucial for sleep.

The consequences of inadequate sleep can accumulate over time. Good sleep health means not only securing eight hours a night but also falling asleep quickly, sleeping uninterrupted, and maintaining a regular sleep routine. Enhancing sleep health may extend beyond merely adjusting work hours. Research indicates that engaging in physical activity during the day and reducing work activities after hours could not only promote better sleep in the immediate term but also safeguard against persistent sleep issues in the future.

If you have a desk job or are sedentary throughout the day, it would be beneficial to get up and move around frequently.

To view the original scientific study click below:
Designing work for healthy sleep: A multidimensional, latent transition approach to employee sleep health

The Cognitive Cost of High-Fat Diets in Older Adults

Studies indicate that diets high in fat can quickly impair cognitive functions in older adults. This can lead to significant memory issues and reduced thinking capabilities after just a short duration of time. This decline may be linked to heightened inflammation in the brain.

In the study, researchers fed different groups of young and old rats a high-fat diet for either 3 days or 3 months. The objective was to assess the speed of brain changes compared to bodily changes when consuming an unhealthy diet. The primary focus of this research was on the direct effects of the diet on the brain.

The findings revealed that after three months on a fatty diet, all the rats experienced metabolic issues, gut inflammation, and significant changes in gut bacteria, compared to those on a standard diet. In contrast, during the initial three-day period of the high-fat diet, there were no significant metabolic or gut alterations.

However, regarding brain changes, the study found that older rats, regardless of whether they were on the high-fat diet for three months or just three days, displayed poor results on memory tests and exhibited adverse inflammatory changes in the brain. Without comparing the two timelines, it would have been impossible to determine that brain inflammation is the primary cause of memory impairments induced by a high-fat diet.

The high-fat diets result in obesity-related changes in both young and old animals, but young animals seem more resistant to the memory-affecting consequences to the diet. This resilience is likely due to their capacity to trigger compensatory anti-inflammatory responses, which are absent in older animals.

The study revealed that significant neuroinflammatory changes occur within just three days, well before any signs of obesity appear. While unhealthy diets and obesity are connected, they are not indivisible. The findings challenge the notion that diet-induced inflammation in the aging brain is primarily caused by obesity.

To view the original scientific study click below:

Obesity-associated memory impairment and neuroinflammation precede widespread peripheral perturbations in aged rats

Watching Too Much TV Could Affect How You Age

Research indicates that excessive TV watching can adversely affect aging, as it typically promotes a sedentary lifestyle. This decrease in physical activity and potential impact on cognitive function can lower the likelihood of aging healthily.

A study suggests that watching TV for over two hours daily may decrease the likelihood of aging healthily. The research involved surveying 45,000 female nurses who were 50 years of age or older in 1992 and free from chronic illnesses. It asked about their sedentary and active behavior at home and work, as well as their general well-being.

The researchers then conducted a 20-year follow-up, collecting data on individuals’ sitting time at work and home, including television viewing, as well as their hours spent standing or walking at home and work. This data was then analyzed in relation to their aging process.

The study revealed that watching TV accounted for the most significant portion of sitting time among the participants, often for extended durations. It indicated that every additional 2 hours spent sitting and watching TV was linked to a 12% reduction in the likelihood of healthy aging. Conversely, increasing moderate physical activity at work by 2 hours led to a 6% improvement in the chances of aging healthily.

Sitting in front of the TV typically involves various associated behaviors, such as consuming junk food and prepackaged meals, lack of social interaction, and disruptions to sleep patterns. These accompanying activities can compound the negative impacts of extended television viewing.

A practical approach might be to combine TV viewing with healthy habits, such as staying active or snacking on nutritious foods while watching. Alternatively, substituting TV time with light exercise, more intense physical activity, or additional sleep could also contribute positively to maintaining good health as you age.

To view the original scientific study click below:
Sedentary Behaviors, Light-Intensity Physical Activity, and Healthy Aging