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

Lifestyle Changes to Help You Live Up to 14 Years Longer

Centenarians are exceptional in that they avoided the diseases, stresses, and misfortunes that claimed the lives of others in their generation. To truly understand how to extend life, it’s more useful to study the reasons why most people don’t reach 100, and address those factors, rather than focusing on those who may have simply been fortunate in terms of lifestyle or genetics.

It’s often believed that diet is the key to longevity. However, some centenarians consume diets rich in alcohol and protein and still live to a ripe old age. While diet is associated with a longer life, it isn’t always the direct cause of it. However, this doesn’t imply that eating nutritious food isn’t beneficial for our health or longevity. Increasing evidence supports the idea that lifestyle choices can mitigate genetic influences on our lifespan by as much as 62%.

There isn’t a single formula for a long life. Reaching ages beyond 105 is likely around 70% influenced by genetics. However, adopting well-established healthy habits remains the most effective strategy for aging well. Studies indicate that four specific strategies might extend your lifespan.

These are not smoking, eating plenty of fruits and vegetables every day, exercising consistently and drinking moderate amounts of alcohol.

It is proven that smoking is detrimental to our health and can lead to certain types of cancer that can shorten our life.

Strive to include fruits and vegetables of five distinct colors in your daily diet to access a broad spectrum of nutrients.

The connection between a long life and an active lifestyle is well-documented. Most centenarians lead active lives. Aim to engage in some form of exercise daily, whether it’s walking, strength training, cardio, stretching, or even activities like gardening, housework, or yard work.

Consuming alcohol in any amount may raise the risk of cancer, so it’s recommended to drink moderately.

According to a 2008 study that monitored the health of over 20,000 individuals aged 45 to 79 for an average of 11 years, the life expectancy gap between those who practice all four of these health behaviors and those who practice none is about 14 years.

To view the original scientific study click below:
Combined Impact of Health Behaviours and Mortality in Men and Women: The EPIC-Norfolk Prospective Population Study

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

Scientists Identify Promising Source for Hair Regeneration

Recent studies suggest that the secret to reversing hair loss may be found in the stem cells of the upper and middle parts of hair follicles. These stem cells are foundational to hair development. Hair growth ceases when these cells are exhausted. By either activating these cells or replenishing them, researchers propose that hair regrowth can be achieved, presenting a promising new direction for treating hair loss.

Every single hair on our bodies sprouts from its own follicle, similar to how a tulip emerges from a bulb. Research has shown that the bulge located above the base of the follicle originates from stem cells situated nearer to the skin’s surface. These versatile stem cells can differentiate into various cell types and remain crucial for hair growth even after the follicle has formed.

These cells act as the initial building blocks for hair production. Located along the hair shaft under the skin, the stem cells migrate downwards to replenish and sustain the bulge at the base of the follicle.

In their experiments, researchers discovered that eliminating these stem cells at specific times stopped hair growth, highlighting their critical function in hair development and their possible involvement in hair loss. Maintaining the activity of stem cells to guarantee a sufficient supply for hair growth could, through additional research, present a novel method for tackling hair loss.

More research is necessary to explore the capabilities of these stem cells in human hair follicles. Studies have shown that in bald human scalps, even though the hair shafts have disappeared, a unique population of hair stem cells remains in the upper part of the follicle. This suggests that reactivating these cells to descend and replenish the follicle’s bulge could potentially lead to hair regrowth on bald scalps.

To view the original scientific study click below:
Epidermal stem cells controlling hair formation

Processed Red Meat and Increased Dementia Risk

Recent research indicates that individuals who consume processed red meats like bacon, hot dogs, and sausage face a higher likelihood of experiencing cognitive decline and developing dementia. The consumption of red meat has already been linked to various chronic conditions, including cardiovascular disease and type 2 diabetes.

Dietary guidelines typically emphasize mitigating risks associated with chronic conditions such as heart disease and diabetes, yet often overlook cognitive health, even though it is related to these illnesses. It is hoped that this new research will prompt a deeper consideration of how diet influences brain health.

In the study, over 133,000 people participated, averaging 49 years of age, of which none had prior dementia diagnosis at the study’s commencement. They were tracked for as long as 43 years, during which they updated a food diary every 2 to 4 years. The participants were categorized into three groups based on their daily processed meat consumption.

The study discovered that substituting a daily serving of processed meat with poultry, legumes, nuts, or fish could reduce the risk of dementia. A standard serving of red meat is about 3 ounces, similar in size to a bar of soap. Individuals who consumed at least one-quarter of a serving of processed red meats daily were found to have a 13% increased risk of developing dementia compared to those who ate very little.

The results emphasize the substantial influence of dietary habits on brain function, indicating that processed red meat consumption is a manageable factor for cognitive health. It reinforces the importance of public health initiatives to encourage healthier eating habits and aids in shaping dietary guidelines.

To view the original scientific study click below:
Long-Term Intake of Red Meat in Relation to Dementia Risk and Cognitive Function in US Adults

Nasal Spray Treats Early Alzheimer’s in Mice

In a recent study, researchers used human-induced pluripotent stem cells and reprogrammed them into neural stem/progenitor cells (NSCs). They then collected extracellular vesicles generated by these NSCs, refined them, and delivered them via the nasal to mice exhibiting symptoms of familial Alzheimer’s disease.

Extracellular vesicles are minuscule membrane-bound bubbles capable of transporting diverse substances, including RNA molecules and proteins. The technique involves extracting these vesicles from cells and administering them either locally or throughout the body, often achieving effects similar to direct cell therapy. In contrast to stem cells, EVs retain their therapeutic effectiveness even after being frozen and thawed.

RNA analysis showed the treatment suppressed several inflammation-related receptors, which were notably heightened in mice relative to their healthy counterparts. Importantly, this reduction in inflammation did not affect the microglia’s cellular intake function, which is the ability to absorb and remove pathogens.

This treatment significantly reduced the presence of AB plaques and phosphorylated tau protein, both key indicators of Alzheimer’s disease. While improvements were observed in both males and females, the response was more pronounced in males.

The evaluation included a test for object location and another for pattern recognition, along with an assessment of the mice’s mood. Recognizing mood changes as a significant clinical aspect of Alzheimer’s disease is becoming more common. Similar to Alzheimer’s patients, the mice that were untreated showed a decreased enjoyment of pleasurable activities, such as drinking water that has been sweetened. The EV therapy successfully reinstated their taste for sugary flavors.

As the study states, EVs surpass NSCs in key aspects, including their non-replicative nature and ability to cross the blood-brain barrier efficiently. Administering them through the nose is simple and allows for rapid delivery. Although the study was conducted on animals in the early stages of the disease, ongoing advancements in diagnostic techniques minimize this limitation.

The therapy’s effectiveness lies in the ability of EVs to deliver therapeutic molecules that may alleviate brain damage associated with Alzheimer’s disease. The development of this approach for treating Alzheimer’s disease is still in its early stages.

To view the original scientific study click below:
Extracellular vesicles from human-induced pluripotent stem cell-derived neural stem cells alleviate proinflammatory cascades within disease-associated microglia in Alzheimer’s disease