Continuing a review of the lifestyle changes I made after last year’s blood tests in Fort Lauderdale (April 2008), I will summarize the changes I made.

They were:

1. Avoiding glycation

2. Reducing the amount of sugar in my diet

3. Increasing exercise

In this entry I look briefly at:

3. Increasing exercise

My exercise regime a year ago was not great. I used to play racquetball once a week, and that had stopped. I would walk for half an hour or an hour sporadically. I was doing no weight training. I had started yoga and did this for 10-15 minutes most days.

I decided to get more organized!

1. I started to walk quickly for  20-30 minutes 2-3 times a week.

2. I joined the gym, just for the strength building exercise. I carried out a programme for 45 minutes 2-3 times a week.

3. I joined a tennis club and loved it, such that I played 3 times most weeks.

These were the changes I made after my blood tests in early 2008, which I managed to keep up pretty well to date.

I was now ready to review my lifestyle changes in the light of the recommendations of Dr Terry Grossman and his colleagues.

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Continuing a review of the lifestyle changes I made after last year’s blood tests in Fort Lauderdale (April 2008), I will sumarize the changes I made.

They were, basically:

1. Avoiding glycation.

2. Reducing sugar – of all types – in my diet

3. Increasing exercise

In this entry I look briefly at:

2. Reducing the amount of sugar in my diet

After my last blood tests it became clearer to me just how much of my diet consisted of sugar. Bread, rice, pasta, potatoes, fruit, sweet vegetables – all had a high proportion of sugar. Juiced fruit is as sugar rich as soda (eg cola) without having the natural fruit fibre to slow absorption down. And a high level of sugar in the diet correlates with Metabolic Syndrome, diabetes, cancer and heart disease.

So I did the following:

1.  Virtually cut out potatoes, rice, pasta and bread in daily use.

2. Cut out fruit juices and smoothies with fruit.

3. Chose my cooked vegetables to reduce sweet ones – carrots, peas, sweet corn, swwet peppers, parsnips; and focus on none-sweet – greens, cauliflower, broccoli, green beans.

4. When eating the sweet vegetables, I tried to eat them raw, eg with humus.

This had the effect of my eating fish and salad or chicken and salad for many meals.

Next I look at My Lifestyle Change – Exercise

——————–

Question: What do you think about cutting down all starchy food in your diet? Potatoes, pasta, even rice? Post a comment

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Getting healthier is incremental – bit by bit – for most people. You cannot do it all at once. It might be helpful if I to write down some of my own incremental lifestyle changes.

The lifestyle changes I made after last year’s blood tests in Fort Lauderdale (April 2008) were as follows.

1. Avoiding glycation

2. Reducing the amount of sugar in my diet

3. Increasing exercise

After this year’s visit to see Terry Grossman, I will make further changes, no doubt. For now, let’s look at these factors one by one.

1. Avoiding glycation.

I reduced the amount of food I cooked at high temperatures. This was to avoid glycation.

For example, I substituted frying my salmon for poaching or steaming it. Stir-frys became a ‘quick fry’ followed by steaming in a little liquid.

I stopped frying curry onions and spices before adding the liquid – I just put it all together to cook.

When cooking in foil in the oven, I cook for an hour at 250 degrees F (gas mark 1.5) instead of a hot oven for 20 minutes.

The food still tastes great. I love poached or steamed salmon now. I like to poach it in vegetable stock, or wine, or just some water with a little soy sauce or Worcestershire Sauce. Add some flavouring to taste – onions, garlic, chili seeds, chopped peppers – and steam for 5 minutes a side.

In the oven – add the same vegetables, pour a little olive oil over. You can also add sliced courgette, mushrooms, etc. A fantastic meal when you add a side salad or a few extra steamed green vegetables.

I still occasionally have fried food – but rarely cook it  except for the quick start to my stir-frys.

Next I look at My Lifestyle Changes – Sugar

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I am in Denver ready to meet with Dr Terry Grossman in two days at his anti-aging clinic.

I have signed up to a two day health assessment and series of consultations with Terry himself, his wife, a practitioner in nutrition and Chinese medicine, and others.

I want to build on the blood tests I had done a year ago, following which I have made lifestyle changes. These include dietary changes, exercise changes and devising a supplement plan.

I hope to have all these changes checked by the clinic.  Also, new blood and other tests will be carried out, and further recommendations made.

I am quite excited to hear what is recommended.

I think the clinic will also apply a test which shows an estimate of my ‘bodily age’ compared to my physical age. This will be a useful benchmark for future treatments to gauge their effects.

Denver is a lovey city, and has a great temperature in July. After my visit to the clinic, my partner and I will tour round the Rocky Mountains for 2 weeks before returning home.

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In just 17 years, life expectancy in the UK has risen by 4 years, meaning that a baby born today can expect to live to nearly 80 years old, on average.

This is due largely to better healthcare, meaning that some sick people are kept alive for longer.

With the rise in obesity and the accompanying dangers of insulin resistance, it is quite possible: some say likely – that this trend will reverse before too long.

Keep Healthy – Keep Trim

To counteract this trend it is important to maintain a good weight for your height as well as reducing the amount of starchy food in your diet.

These reported increases in life expectancy are mirrored throughout Europe. The highest life expectancy is in San Marino which is four years higher than in the UK.

It is sobering to reflect that, on the other hand, the lowest life expectancy is in Sierra Leone where it is a mere 39 years.

More details

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In the last post, I said that generalised inflammation is heavily implicated in causing or worsening the main degenerative diseases – cancer, heart disease, diabetes and Alzheimer’s disease.

After cutting down on Omega-6 in the diet, omega-3 supplementation is the top way for most people to reduce their level of generalised inflammation.

The reason for this is that nearly everyone has too many Omega-6 fatty acids in their diet, and too few Omega-3 fatty acids.

If you are taking a 3-6-9 fatty acid supplement: stop now! Why take extra Omega-6 fats when you are already taking too many in your diet? This is a marketing ruse.

Avoid Omega-6

I haven’t found anyone who can tell me why we should need to have extra Omega-6. Omega-6 is the enemy. I really don’t understand why companies sell it as a supplement. We have loads of it in meat, milk, cheese and the common oils – sunflower, safflower and soy.

If I have missed something – tell me in the comments.

Get More Omega-3

Omega-3 is only found in quantity in oily fish and walnuts. Green vegetables have a tiny amount: hemp seeds and linseeds have fair amounts – but it is nothing as accessible as that from oily fish or walnuts.

HOW TO DO IT

To counteract generalised inflammation, which accompanies cancer, heart disease, diabetes and Alzheimer’s, do the following to cut down on Omega-6 and increase Omega-3:

• Reduce fatty meat. Focus on low fat meat – chicken and turkey breast are good.
• Avoid or minimise sunflower, safflower and soy oils. (Use olive oil – which has little Omega-6 or Omega-3 – it contains mainly ‘monosaturated’ fats. )
• Eat plenty of oily fish – sardines, mackerel, north pacific salmon (this type has less chance of heavy metal contamination)
• Eat moderate amounts of walnuts.
• Supplement with a top quality Omega-3 supplement. Add up the EPA + DHA delivered  it should preferably be 100mg, or at least 500mg. Many health-shop brands deliver much less.

And do get your blood checked for C-Reactive Protein (CRP). (Hopefully you can persuade your doctor to do it – and save £75 or £100 in the UK – half that in the states!) Then you will know how much of a challenge you are facing – if any. After 6 months, retest the CRP to check how you are doing.

 Book on C-Reactive Protein

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Over the years there have been many changes of recommendation as to what types of fats are healthy for us. There is particular confusion over whether we need Omega-3 or Omega-6 fatty acids.

The truth is: we need Omega-3s.

We should generally shoot for a 1:1 balance of Omega-3 to Omega-6 in the diet. The problem is, our diets generally contain much too much Omega-6. Thus we need to reduce Omega-6 fats and increase Omega-3 fats.

Inflammation Kills

The main reason to increase Omega-3 fats is: Omega-3 reduces inflammation. Omega-6 fats increase inflammation – it is ‘pro-inflammatory’.

What is wrong with inflammation? ‘Good inflammation’ is designed to help the body to repair damage or counteract infection. It causes redness, pain and heat.

The ‘bad’ sort is generalised inflammation. This type does not cause pain or discomfort. It is insidious: it can be detected by a blood test, but is not felt. This generalised inflammation has been linked to all major degenerative diseases: cancer, heart disease, diabetes and Alzheimer’s disease.

A good test for generalised inflammation is to test the blood for c-reactive protein (CRP). Some UK doctors will test for CRP. They might tell you that 2-4 times normal CRP is acceptable: but check for yourself what you levels should – don’t trust the doctor’s view. Just twice the normal CRP level can double your chance of a heart attack.

Book on C-Reactive Protein

The top ways to reduce generalised inflammation are by:

1. Reducing intake of food high in Omega-6 – such as milk, cheese, and common vegetable oils, including sunflower (stick to cold-pressed olive oil), and
2. Supplementing with Omega-3 fatty acid; which means – fish oils.  Cod liver oil is fine; and eating oily fish – such as sardines, mackerel and salmon.

CRP is one proven measure of your propensity to develop all major degenerative diseases. You cannot be properly pro-active in safeguarding your own health if you do not know it.

Inflammation article

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Patrick Holford – one of the UK’s foremost publicists for natural healthcare – has started a bandwagon rolling to make the population aware of metabolic syndrome. This is the syndrome focused around excessive sugar consumption which produces ‘insulin resistance’ of cells. Metabolic syndrome/insulin resistance probably kills most people in this country.

So it’s good that Holford is shouting about it.

Insulin Resistance of the Cells

In insulin resistance, our cells become more or less immune to the effects of insulin.

The insulin is produced to make the cells take sugar out of the blood. The result is that the sugar remains in the blood, causing increased inflammation. Inflammation, in turn, is linked to serious disease.

Which Diseases are Caused?

Metabolic syndrome and insulin resistance have been closely linked to heart disease, cancer, diabetes, obesity and Alzheimer’s disease.

All the ‘biggies’, really. This is a vital syndrome to know about. And the crucial point of understanding the symdrome is CUT DOWN ON SUGAR. That means all sugar; and you need to know that pasta, potatoes, bread (of all kinds – even wholemeal) and rice is nearly all sugar.

Holford says Metabolic syndrome/insulin resistance is worse for our health than excessive salt or fat in the diet.

He has a point.

How to Combat Metabolic Sydrome

His answer is to eat ‘Low GL’, or low glycaemic load. This is pretty much the same as low GI – low glycaemic index - which you might have already heard of.

It means that when you eat starchy food – oats, wheat, rice, pasta, bread – make sure it passes into the blood slowly. Eg wholemeal rather than white; porridge rather than popular cereals.

Vegetables, Fats, Protein Way to Go

Certainly – focus on low GI (I mean GL) when you do eat starchy food.

But fundamentally, think ‘low sugar’ with your diet. Eat starchy food rarely. This means cut down dramatically on rice, bread, pasta, potatoes. And sugary food itself, of course.

Pile on the vegetables and salads.

Focus on fish and lean meat – eg turkey and chicken breast.

Minimise sweet fruit, eg apples and mangoes, which are high in sugar; and fruit juices – which are very high in sugar. Do eat berries, though, which are lower in sugar and highly nutritious.

This is probably a very new approach to your diet; but it is essential if you are to avoid the ‘insulin resistance’ epidemic which is hitting us now. Crazy as it may sound, it will greatly help you to avoid the major degenerative diseases.

• More about Metabolic Syndrome
• Article about inflammation
• Patrick Holford’s GL Revolution Tour of 11 UK cities

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Calorie restriction or "CR" has been shown to extend lifespan in some animals and worm. By reducing intake, our bodies slow down our metabolism to cope with the reduced level of food eaten.

However, can we deal with the repeated hunger pangs? Should we incorporate CR – or partial CR – into our lifestyle to live longer and live healthier?

I used to think "no" having met a couple of CR nutters. However, in the face of further evidence and the passage of time. I am thinking again.

Free Radical Damage

From a scientific point of view, tremendous cell damage is caused by free radicals, and free radicals are produced by the body processing food – especially by the mitochondria of our cells. Eat less food: produce fewer free radicals.

Another positive point for CR is the possibility of "partial CR" – ie not going the whole hog, but limiting food intake somewhat – say to 85% of what you would normally eat.

When it comes to considering cutting down food intake to extend life, one is reminded of the quote in answer to the question: "Does it make you live long?", "No – but it certainly seems that way."

To get more data, one book worth reading is the snappily named: The Longevity Diet: Discover Calorie Restriction – the Only Proven Way to Slow the Aging Process and Maintain Peak Vitality, written by two practitioners of CR.

You can get it from Amazon.

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The latest “Statins Beat Heart Attack” headlines would be wryly funny if they weren’t so tragic.

Short sighted journalists are fooled by profit-hungry drug companies who, as often seems to be the case, are driving partisan research chemists.

“Statins Reduce Heart Attacks”

This is not news, and it is not even surprising. Anything which reduces general inflammation in the body will reduce heart attacks. This includes Omega 3 fatty acids, and any number of herbs including nettles, ginger and turmeric. The problem with using statins instead is the many side-effects users have reported.

The New Trial

The new trial is clearly partisan. For a start, it is called ‘Jupiter’, which stands for Justify the Use of Statins… Hmmmh – little doubt about the results they are looking for, then.

The particular brand of statins it ‘justifies’ is Crestor, made by AstraZeneca which costs around £26 a month. As the predominant statins used in the UK are the generic Simvastatin which cost £1.42 a month, the trial results are great for AstraZeneca. No doubt certain sectors of the community will be calling for the replacement of Simvastatin with Crestor (is it me – or isn’t that also a toothpaste?).

Drug Company Strategy

Statins are the best thing that have happened to drug companies for a long time. They are turning into a license to print money. One prime benefit of selling statins is that they are being used by younger and younger people – and they ‘need’ them for life.

As the drug companies see their profits slashed by cheap generic replacements – they simply come up with a new twist – as in this case – to show, by a flawed study, the superiority of their new, replacement product. Then they get to milk it drug until the patent runs out.

This is exactly what they did with HRT (ERT); each time the evidence showed that HRT damaged health, new research unearthed a new supposed benefit of HRT so they could persuade doctors to keep prescribing it and journalists to keep writing about how good it was.

What To Do Instead Of Taking Statins

This trial was carried out by selecting people with a high level of c-reactive protein (CRP) in the blood. They were then given statins.

Agreed – CRP does indicate general inflammation in the body which gives a raised chance of heart and artery disease as well as of diabetes, various cancers and Alzheimers’ disease.

Where I don’t agree is the treatment. Drugs are not usually necessary.

To treat raised CRP a combination of herbal treatment and fish oils will usually bring it down. Take these, then recheck CRP in 2-3 months.

Ideally, CRP should be less than 0.5 mg/L (milligrams per litre) in men and less than 1.5 mg/L in women.

Avoiding Statins – or Coming Off Them

Don’t just stop statins if you are taking them. Come off them with professional guidance. Most certainly involve your doctor in this process. Similarly if you have been told that you need to take statins. Be cautious. Around 50% of people come off statins because of the side-effects; but don’t put yourself at risk by just not taking them – you need an alternative strategy.

1. The following link leads to an article which contains a list of 8 natural alternatives to lower cholesterol, based on sound science:
Natural ways to cut cholesterol

Extract from this article about avoiding statins:

“HOW TO AVOID STARTING STATINS
If your doctor advises you to begin taking a statin drug, suggest a lower dose or a delay in initiation of the drug until you have had two to three months to try natural cholesterol- and LDL-lowering agents. Patient involvement in treatment decisions is commonplace today, and most physicians will work with you. A rough rule of thumb: adherence to a low-fat, high-fiber diet (that eliminates processed foods), along with some of the nutritional supplements discussed in this article, will lower LDL cholesterol by as much as 30%. Keep this in mind when starting your program. ……..”

See the article for more detail.

2. This article covers the role of general inflammation in generating disease
Aging and Longevity – 4. Inflammation

Also, read Life Extension Revolution, by Miller, Chapter 7:  Cooling Inflammation: Disease-Proofing Your Body

Above all, don’t fall for the drug-company hype; because that’s what it is. In 2004 the pharmaceutical industry was estimated to be receiving $22 billion (£14 billion) from statin drugs.

Do your research and make your own mind up. And it’s not easy to get your CRP checked regularly – but is very, very useful to do so as it gives an early warning of problems to come.

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Scientists have ‘modified’ tomatoes to make them purple. They have done this by modifying them genetically such that they contain anthocyanins. 

Anthocyanins are a type of a class of substance called flavonoids, which show anti-oxidant activity. Flavonoids produce yellow, red or blue colouration in flowers and fruit. They also offer protection against insects and microbes.

Anthocyanins in particular produce a purple colouration, usually in fruit. Fruits containing anthocyanins include the Vaccinium species – such as bilberries and blueberries and the Rubus species – such as blackberry and raspberry.

Antioxidant Properties Help Indirectly

The first lesson we learn about antioxidants is that they ‘mop up’ free radicals – the oxygen-robbing substances which begin or accelerate cancer, heart disease and aging. However, although anthocyanins – and the flavonoids in general – are antioxidants, the way they help us is not by mopping up free radicals directly. Their benefits are indirect.

Particularly, in some way anthocyanins and flavonoids stimulate phase II of the important two phase liver-detox process. The enhanced Phase II then carries out its normal function of eliminating toxins from the body with extra power.

In this way our DNA can be protected, for example, reducing the likelihood of cancer starting.

Eat Purple Tomatoes – Or Stick With Blueberries?

So – do you want tomatoes modified to be purple; or would you prefer just to stick with eating purple berries which grow naturally?

A purple tomato seems to me to be much like taking an anthocyanin supplement. It has to be easier to get people – eg family members who are not great on fruit and vegetables – to eat tomatoes than to eat blackberries and blueberries every day. Let’s have the choice.

The scientists say at least here is a direct consumer benefit of genetic modification, rather than one designed purely to make money.

Science Daily Article

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The poison – Acrylamide – is also in Tesco own label ‘hoops’, Hula Hoops and Duchy Original Crisps.

Acrylamide has the "potential to cause cancer even at very low levels of exposure". The Food Standards Agency (FSA) has been studying the levels of acrylamide in common foods for 3 years. It has been tricky for them – because it is in so many foods. However, there is one common factor in all these foods. Preparation at high temperature.

Acrylamide occurrs when a reaction takes place between sugar and asparagine, an amino acid (part of a protein). Many scientists believe it is a by-product of the well-known Maillard reaction – similar to caramelization – which is what causes browning in food.

Acrylamide was discovered by chance in foods in April 2002 in Sweden, when scientists found large amounts of the chemical in starchy food cooked at high temperature; potato chips (crisps), french fries and bread.

A Dutch study of 62,000 women over 11 years concluded that those women with higher levels of acrylamide in the diet are twice as likely to develop womb or ovarian cancer,  

GLYCATION

I have commented before on avoiding foods cooked at high temperature because it causes Glycation End-products. These cause damaging glycation – wrinkling – throughout the body. Glycation accelerates aging.

Acrylamide – a potential cause of cancer – is another reason to minimize food which has been roasted, baked, grilled, fried or barbequeued.

The FSA can study it as much as they like; in the end, most people would benefit from cutting down on food cooked at over 250 degrees F and increase raw food in the diet.

Acrylamide has not been found in food which has been boiled, or in raw food.

COMMENT ON ACRYLAMIDE

Royal Society of Chemistry:
http://www.rsc.org/chemistryworld/News/2007/December/05120703.asp

Grocery Meanufacturers’ Association:  
http://www.acrylamidefacts.com/sitecore/content/Home/FAQs.aspx

Wikipedia:
http://en.wikipedia.org/wiki/Acrylamide

Food Standards Agency:
http://www.food.gov.uk/safereating/chemsafe/acrylamide_branch/

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Antioxidants have been recognized as vital for good health since the early 1980s. However, one class of antioxidant is particularly beneficial: the poyphenols.

Polyphenols are particularly beneficial for reducing the risk of heart disease as well as for reducing aging tendencies in general.

Professor Williamson, Professor of Function Foods at Leeds University, has published a list of 20 common foods which are particularly high in polyphenols.

The list is:

• Berries:
  • Blackberries
  • Blueberries
  • Cranberries
  • Raspberries
  • Strawberries
• Apples
• Oranges
• Red Grapes (and red wine)
• Cherries
• Peaches
• Plums
• Broccoli
• Cereal bran
• Cherry tomatoes
• Red onions
• Spinach
• Black tea
• Green tea
• Coffee
• Dark chocolate

Caution

The benefit of dark chocolate will be partly outweighed (sorry about this…) by the sugar content.

Similarly, apples, oranges, cherries, peaches and plums can all be high in sugar so this must be born in mind when eating these foods, as sugar promotes glycation among other things.

Black tea is not so good if taken with milk (eg the omega 6 fatty acids present in high amounts in dairy foods promote inflammation, and need to be minimized in the diet).

However, all things in moderation 

‘Newspaper’ article from the Mail Online

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Following the most recent change I made to my diet – cutting back on food cooked at high-temperature – I lost 2 inches off my waist.

This was not intentional and I don’t know why this effect would occur: but it was the only thing that I changed.

The reason I cut down on “high temperature food” was to reduce glycation.

Suit Too Big

How did I know I lost weight? I bought a suit 3 months before that fitted perfectly.

I wear a suit rarely – about 10 times a year. This time when I put it on you could have knocked me over with a feather; it was like a clown suit, there was so much room in the trousers. (Damn.)

It’s not as if my weight fluctuates. It took about 15 years – from age 40 to age 55 – for my waist to go from 32″ to 34″. Now, it has returned to 32″ in two months.

Good – But Why?

A step in the right direction, I’d say. But, that reducing food cooked at high temperature would cause that “waist loss” is interesting.

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My blood pressure is down. Not that it has ever been worryingly high; on the rare occasions I have taken it, it’s been around 125/85. That is pretty good.

A friend has hypertension, so I bought a blood pressure monitor to keep an eye on it.

After a week or so I took my own blood pressure and it was 110-115/65. Very low, thought I. Took it again, same. I thought I just wasn’t used to the machine. Waited a week and took it again.

Down, Down, Down

Yes, my blood pressure has come down. And I’m very happy because this correlates with increased health.

I haven’t recently taken up marathon running or any extreme sport; so I put it down to changes I have made in my diet this year.

I suppose taking Life Extension’s Life Extension Mix might have had an impact. But I think it’s more likely diet.

Dietary Changes

In my diet, I have: increased the raw food I eat – I have salad once or twice a day; almost cut out bread, potatoes, rice, pasta; increased nuts and seeds; almost cut out food cooked over 250 degrees F (about 110 degrees C).

I am really surprised at this reduction in blood pressure; but very pleased. I feel it is definitely a benefit of the changes in my diet.

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Inflammation is shown, in this image, affecting some of the major joints. We all know and understand this type.

But Generalised Inflammation is something that we all need to be aware of – whether or not we have aches and pains.

Generalised Inflammation is present in many people – and they rarely know about it.

This insidious type of inflammation is implicated in all major degenerative diseases:

• Heart disease
• Artery disease
• Some cancers
• Alzheimer’s Disease
• Diabetes

In other words, many studies have shown that a significant number of the people suffering from these diseases

have generalised inflammation, demonstrated by blood tests.

As these diseases occur more as we age, I think we can usefully add:

• Aging

to the list of diseases which inflammation causes.

Measuring Inflammation

Inflammation can be detected by testing the blood for c-reactive protein (molecule pictured left) and fibrinogen. If the levels of these two are high, bringing them down can usually be fairly easily achieved through the right vitamins, nutritional supplements and herbs.

More Information

As well as my more detailed article on Inflammation, here are links to some books on the topic from Amazon UK:

Stop Inflammation Now!
The Inflammation Syndrome
The Inflammation-Free Diet Plan

Essential To Address If We Are To Get – And Stay – Healthy

Inflammation is a crucial issue to address to slow down aging and the onset of degenerative diseases. I find it fascinating that this issue is:

• Easy to measure (through blood tests)
• Usually easy to treat
• Therefore within our individual control

And also that it is:

• Talked about by hardly anyone who is charged with looking after our health.

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Low-level inflammation causes millions to die every year. This type of inflammation can easily be identified with a simple blood test. Usually, it can easily be treated with a combination of all herbs and nutrients. In years to come it will be measured routinely, because it is such an effective predictor of disease.

What Is Low Level Inflammation?

We generally know when we have an inflammation, because it is characterized by the classic indications of heat, swelling, redness and pain.

However when there is low-level inflammation there are no obvious external signs. But what is certain is that this low level inflammation is an accurate predictor of many serious diseases.

What Problems Does It Create?

There is very clear data showing that low-level inflammation makes heart and artery disease much more likely. This has been confirmed by analyzing the results of major studies.

By itself, this is a very important factor in health and aging. Ofter all, half the population of Western countries die of heart and artery disease.

But there is more. Low-level inflammation is also an accurate predictor of many other degenerative diseases, including;

1. Alzheimer’s disease
2. Arthritis and rheumatism, and
3. Some, probably many, cancers

How Can It Be Measured?

The actual causative factors of inflammation – inflammatory cytokines – can be measured; but this is expensive. It is better first to measure two blood components which indicate the presence or absence of inflammation; then home in on the cytokines only if necessary.

These two blood components, which accompany inflammation, are easily and (fairly) cheaply measured. They are c-reactive protein (CRP) and fibrinogen. In the UK you might even get your doctor to get these measured for you.

If these two are very high and there is no obvious inflammation present (such as an infection), then some sort of low level inflammation is present. This inflammation will be wearing out body tissues and certainly leading us towards degenerative diseases.

The level of CRP you are aiming for is less than 1 mg/L (milligram per litre) for men, and less than 1.5 mg/L for women (Philip Miller, 2005, p184 – see end of next paragraph). Over 2 mg/L for men and 3.5 mg/L for women leads to significant additional risk for heart disease, and other degenerative diseases.

How Can Inflammation Be Treated?

Low-level inflammation can be treated through diet and by using supplements.

Diet: this is pretty much the standard anti-aging diet, namely:

1. Plenty of fresh vegetables, many of them preferably raw.
2. Reduce to a minimum potatoes, pasta, bread and rice.
3. Reduce all types of sugar to a minimum – honey and maple syrup included
4. Moderate amounts of fruit, mainly berries, eaten whole and not as juice.
5. Choose foods low on the glycemic index.
6. Eat healthy fats. Apart from trans fats and saturated fats, which should obviously be avoided, Omega 6 fatty acids promote inflammation. These are present in most oils except olive oil, and in meat and dairy products as well as in grains. Grass-fed meat is lower in Omega 6 fats than grain-fed meat. Omega 3 fatty acids on the other hand, are anti-inflammatory. They are found in olive oil, nuts, seeds and fish and in vegetables in small amounts.

Supplements: The top supplement to take to reduce generalised inflammation is fish oil. All adults are advised to take at least 1 gramme of DHA + EPA daily, and up to 3 grammes.  Probably 2 grammes is good to aim for. This is provided by 6 capsules a day of the typical omega 3 supplement – but check the label – some are stronger than others. Look on the label for the level of EPA and DHA and add them together.  You are looking for 2 grammes or 2000 mg. (Ignore the total amount of fish oil – you are looking just for EPA and DHA.)

Other anti-inflammatory supplements include bromelain – from pineapple, the hormone DHEA and vitamin K.

Herbs which can counteract low-level inflammation include natural, ginger, turmeric and ginkgo.

The exact treatment protocol use will be best determined by a professional you’re working with. Or you might start with that given in Philip Miller‘s excellent book “Life Extension Revolution” (2005 edition, page 194).

The 4 ‘-ations’ – Essential Indicators of Health

The 4 ‘-ations’ – which include inflammation – are four very damaging processes which cause aging and which produce the degenerative disease which kill most of us. The other three of these processes are methylation, oxidation and glycation.

The knowledge of how to deal with these 4 killers is growing rapidly, mainly among the few researchers who are interested in longevity or healthy aging.

It typically takes 25 years for the medical profession to absorb new information of this magnitude. This means it is up to us as individuals to learn about, and take control of, these processes.

Fortunately, the evidence is clear and the solutions are quite simple. To me, this is an absolutely fascinating topic. I hope I have conveyed that to you in these four articles, and that you find them useful.

Aging and Longevity – 4. Inflammation is a post from: Living To 150

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Glycation is one of four key process which lead to aging by damaging cells. Addressing these four issues reduces aging.

What Is Glycation?

Glycation is a process where sugar and protein molecules combine to form a tangled mess of tissue. Glycated tissue is tough and inflexible, leading to wrinkling not only of the skin, but also of important internal organs. Furthermore, glycated tissues then produce Aged Glycation End-products [AGEs], which further compound the problem by producing large numbers of damaging free radicals.

All in all, glycation is a nightmare process which degrades important body tissues. It must be dramatically reduced if aging is to be minimized.

What Problems Does Glycation Cause?

Glycation causes tough, wrinkled connective tissue. This is most visible on the skin as wrinkles. However, it occurs all through the body. Tough, inelastic connective tissue is very damaging to organs where flexibility is vital. This is especially important in the heart, kidneys, brain, eyes and pancreas.

The lack of flexibility in the important organs leads to reduced functionality and early death. The reason diabetics suffer from organ ailments earlier than most people is that their raised blood sugar level produce greater glycation.

How Can We Reduce Glycation?

Glycation cannot be stopped completely; neither can it be reversed, currently. However, it can be reduced considerably by making changes in lifestyle and diet.

There are two main causes of glycation;

1. High blood glucose level, and
2. Eating foods cooked at high temperatures – over 250°F (110°C, oven gas mark 1½)

1. High Blood Glucose

Continually high blood glucose promotes glycation, as well as other aging processes and degenerative diseases. If glycation is to be reduced, then so must the intake of sugar from the diet.

Sugar in the Diet

Dietary sugar comes from the obvious sugary sources – including honey and maple syrup – but it also comes from starchy food, many of which are close to 100% sugar. When they are broken down in the body.

These high sugar foods include potatoes, Rice, pasta, and all grains, including bread.

To reduce glycation, all these foods should be reduced to a minimum. This is most easily done by cutting them out of the diet when eating at home, and eating minimal amounts when visiting or eating out.

As a further guide, Kurzweil and Grossman (Fantastic Voyage, 2004 edition p57) suggests that a person 160 pounds [72 kg, 10 stone] should probably be limiting their total carbohydrate (= sugar + starches) intake to between 90-180g (3-6 oz). This will be derived mainly from sources such as vegetables, beans and small amounts of fruit, rather than the usual starch sources – potatoes, bread, pasta and rice.

2. Food Cooked At High Temperature

High temperature cooking produces glycation which, when eaten, causes glycation in our own tissues.

Food cooked at a temperature above 250°F promotes glycation. Do not barbecue, fry, grill, roast, [or broil]. Eat plenty of raw food in salads, and use slow cooking, steaming, simmering and stewing to prepare food.

Ideally, make sure all the food you eat is prepared in this way. Practically, only eat foods cooked at high temperatures on rare occasions, such as when visiting friends.

Wikipedia on glycation

Glycation Is Crucial To Aging

Although carnosine can be used to help reduce glycation:

see information about carnosine here

… it is best to reduce the process to a minimum using the above measures. Once tissue has become glycated there is no known way to reverse it, so it is best to reduce glycation as soon as possible.

However, taking carnosine in addition will only help, according to today’s evidence.

By using the above methods to help address glycation. You will age more healthily. By reducing blood glucose, you will be helping the body in various other ways too, by reducing the chance of developing heart and artery disease and certain cancers.

Practical application

When eating out, it’s a fairly simple matter to choose foods which follow these guidelines. "Salad-and-something" is an option which is often available; or order a protein choice such as braised fish or chicken plus mixed vegetables – hold the potatoes.

As in all things, don’t strain too much to get 100%. But doing 95% of all you can to avoid glycation is great. It will reduce your aging significantly. Oh – and it will certainly help reduce the amount your skin wrinkles.

Living A Long And Healthy Life

The evidence is strong that glycation is closely involved in most if not all degenerative diseases and in aging. Dealing with this and the three other ‘-ations’ – methylation, oxidation and inflammation- should be a priority for anyone concerned with living a fulfilling life with minimal illness.

Aging and Longevity – 3. Glycation is a post from: Living To 150

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Oxidation is essential for human life. For example, energy production requires the oxidation of glucose into carbon dioxide, as well as its opposite – the ‘reduction’ of oxygen to water.

However, there are times when we don’t want oxidation to occur.

Essentially, oxidation is the removal of an electron from an atom or molecule. There are times when this electron removal serves to damage the molecule from which it is removed. This can result in damage to proteins, lipids, and the DNA of cells.

Free Radicals And Oxidation

Free radicals are naturally produced by many body processes. They are molecules which are hungry for an extra electron – they are powerful oxidising agents. The body has natural processes to deactivate free radicals. But if they become too numerous, they will oxidize important structures sucha as the brain, removing electrons and causing widespread damage.

As they an essential part of life, free radicals cannot be eliminated completely. However, through dietary and lifestyle changes we can minimize them.

What Problems Does Oxidation Cause?

As with inflammation, oxidation is involved in all major degenerative diseases. These include heart and artery disease, cancers, diabetes and Alzheimer’s disease.

How Can We Avoid Oxidation

There are two approaches to avoiding oxidation:

1. Making changes to reduce free radicals, and
2. Maximising antioxidants.

1. Reducing Free Radicals

We can help to reduce the number of free radicals the body produces by:

• Eating a healthy diet with plenty of vegetables and moderate amounts of fruit
• Reduce exposures to toxins. This includes:
  • avoiding cigarette smoke
  • avoiding other chemicals and fumes in the air as far as possible
  • eating organic foods to avoid chemicals added during growing, and
  • removing the chlorine from water before drinking it.
• Avoiding anything but moderate exposure to sun. Direct sunlight on the skin produces large numbers of free radicals.
• Maintaining harmony and balance in our everyday lives, thus reducing stress to a minimum
• Avoiding low-grade inflammation, which generates many free radicals

Two additional things which increase oxidation are the process of aging, and extreme exercise. As we age, we need more antioxidants to mop up free radicals. So older people have more of a need to supplement their antioxidant intake.

Similarly, athletes have an increased need for antioxidants, because of the extra free radicals extreme exercise causes.

2. Maximising antioxidants

Antioxidants are are obtained from food and are made within the body.

Antioxidants From Food

These include vitamin C, vitamin D, beta-carotene and selenium. These are present in vegetables and in fruit. Green tea contains valuable antioxidants called catechins. Green tea is highly recommended as a regular regular drink. (Black tea has antioxidants too, but green tea is better. Take it without sugar or milk.)

By all means, supplement your diet with a top quality multi-mineral vitamin supplement. I recommend Life Extension Foundation’s ‘Life Extension Mix’. A good multi-mineral formula will also contain minerals which catalyse the processes of anti-oxidation; ie, they enable them without being used up themselves.

Antioxidants Made Within The Body

These include coenzyme Q10, alpha-lipoic acid [ALA] and N-acetylcysteine [NAC]. These are available to take in supplement form if desired.

More Antioxidants = Live Longer and Stay Healthier

Oxidation – loss of an electron – is a natural part of life. So are the presence of ‘free radicals’ – those elements which ‘steal’ these electrons. But, however natural it may be, we greatly benefit from keeping oxidation to a minimum.

This is where we can act: to keep to a minimum those situations which cause free radicals to be formed; and to take foods and supplements which maximise our supply of anti-oxidants.

By doing this we will stay healthier for longer and age more healthily.

The 4 ‘-ations’ – Vital Indicators of Health

The 4 ‘-ations’ of which oxidation is one – the others are methylation, glycation and inflammation - are four processes which are very damaging to the cells of our body. We have the power to reduce these processes to a minimum and thus greatly reduce the likelihood of developing diseases such as cancer, heart and artery disease, Alzheimer’s disease and diabetes.

Aging and Longevity – 2. Oxidation is a post from: Living To 150

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To remain healthy as we age there are processes we must deal with. In particular, there are four major causes of cell damage – which will reduce their function or kill them. I call these processes the “four -ations”.

The “four -ations” are:

1. Methylation
2. Oxidation
3. Glycation
4. Inflammation

It is possible to address each of these four processes successfully thereby reducing them significantly. It is also possible to measure our improvement by using blood tests.

Methylation

What is Methylation?

Methylation is a fundamental detox process occurring constantly in every cell, without which it could not function. Chemically, it is the process of moving a methyl group – CH3 – around in a cycle. For this to happen, there has to be a source for the required methyl groups – the raw material; there also need to be certain catalysts present – primarily B vitamins – to enable the cycle to happen.

A lack of either raw material or the required catalysts causes a blockage to the cycle leading to serious health issues.

Why does Methylation Lead To Aging?

Methylation is a detox process. When it is working well, the body can:

• Destroy cancer-causing toxins
• Repair damage DNA
• Produce certain anti-aging hormones

When methylation is not working well, degeneration and aging will occur. For example, deficient methylation is probably the most important indicator of heart and artery disease. In fact, although much less well-known, methylation is a more important indicator than cholesterol level.

This lack of awareness is largely because of the huge publicity afforded to cholesterol lowering drugs – statins – and the massive profits they produce. It is also a ‘time thing’: it typically takes 25 years for the medical profession and the newspapers to come around to a new idea, in this case the fact that methylation is so vitally important.

Oxidation

What is Oxidation?

Oxidation is the loss of an electron by an atom or molecule. If an important molecule loses an electron – say a vital protein or an enzyme – this can easily cause serious damage.

This oxidation is caused by FREE RADICALS. Free radicals are produced as part of many body processes. The body has evolved to counteract their production. ANTI-OXIDANTS will immediately immobilize free radicals. Too many free radical increase aging; by mopping them up, anti-oxidants reduce aging.

Why Does Oxidation Lead to Aging?

If there are not enough anti-oxidants to make safe the number of free radicals, the free radicals start to disrupt the body’s healthy cells. Many body processes can easily be disrupted in this way, leading to widespread damage and aging.

Glycation

What is Glycation?

Glycation is a damaging combination of a sugar molecule with a protein molecule to create a distorted structure. As the amount of glycation increases these damaged structures tangle together and start to produce huge numbers of free radicals. These are called ‘AGEs’ – Advanced Glycation End-products.

Why Does Glycation Lead To Aging?

Glycated tissue is hard and inflexible. It is responsible for wrinkling of skin – a clear sign of aging. It also produces similarly inflexible tissues throughout the body. The organs worst affected by glycation are those where flexibility is crucial: the brain, heart, eyes and kidneys.

These effects of glycation bring on aging rapidly.

Inflammation

What Is Inflammation?

Generally, inflammation is characterised by heat, swelling and pain. However the type of inflammation which leads to aging is insidious; it is LOW GRADE inflammation which can permeate the whole body. This does not announce itself by heat, swelling and pain; but can only easily be detected through blood tests.

Why Does Inflammation Lead To Aging

More and more research is showing a positive link between low grade inflammation and:

• Heart and artery disease
• Alzheimer’s disease, and
• Cancer

The processes through which low grade inflammation promotes these serious degenerative diseases lead inexorably to aging and death at an earlier age than would otherwise happen.

The Importance Of Dealing With The ’4 -ations’

Dealing with the “4 ations” are a vital part of any anti-aging programme. They are dealt with quite easily if there is a willingness to change your diet and take some nutrients and herbs.

These 4 aging process can be measured while undergoing changes in diet and supplement intake. It is then possible to see if your chosen approach to dealing with these important issues is effective.

For more information on each of the ‘-ations’ see these articles: Methylation, Oxidation, Glycation and Inflammation.

The Four Ways We Kill Ourselves is a post from: Living To 150

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