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Activate Your Longevity Genes Five Natural Compounds Simulate Caloric Restriction

The most scientifically validated way to extend life span—from single-celled organisms to mammals—is caloric restriction.1 This technique has been shown to boost life span by nearly 100% in some species.2

Reducing the number of ingested calories—while maintaining healthy intake of essential nutrients—triggers a cascade of anti-aging mechanisms in the body. More than 70 years of research have established its life-extending power.3

Modern science has only recently begun to unravel the mystery behind how calorie restriction so radically extends life span. At its core lies favorable alterations in gene expression—one of the body’s adaptive responses to reduced calorie intake. By activating certain genes and disabling others, caloric restriction dramatically slows aging.

This retardation of aging delays the onset of degenerative disease while improving biomarkers of youth, ranging from metabolic rate and insulin sensitivity to cardiac health and cognitive function.4

By the same token, the consequences of caloric overconsumption are equally profound. Every excess calorie brings you one step closer to age-related illness and death.

This is true at any stage of life, whether you’re lean or overweight, regardless of your health or nutritional status.5-7

Eating more than your body needs (excessive energy intake) can load the blood with triglycerides, glucose, homocysteine, and pro-inflammatory chemicals. The results are accelerated aging processes, prompting deterioration across multiple biomarkers of health.8

Most humans find it difficult to submit to a sufficiently rigorous dietary regimen, leaving the benefits of calorie restriction tantalizingly out of reach. Until now!

In this article you will discover the most compelling evidence to date on the effects of caloric restriction. In a milestone 20-year study of Rhesus monkeys—our close genetic relatives—a modestly restricted diet resulted in a three-fold reduction in the risk of age-related disease!9

You will also learn about five natural compounds that favorably modulate gene expression to support a more youthful health profile. These “caloric restriction mimics” simulate many of the beneficial effects of caloric restriction through multiple pathways.

Aging individuals may now enjoy some of the youth-promoting, disease-fighting mechanisms of caloric restriction—without strict dietary measures.

A Milestone in Longevity Research

In 1989, a group of anti-aging researchers launched what would prove to be the most comprehensive study of caloric restriction (CR) to date.10 Rhesus monkeys were chosen as subjects because they exhibit biological and aging characteristics strikingly similar to humans. The results, published in 2009 in the prestigious journal Science,9 provide compelling evidence of CR’s age-delaying, disease-fighting power.

The monkeys were split into two groups. Half were allowed to eat naturally, without restraint; the other half subsisted on a nutrient-replete diet 30% lower in total calories than they would normally consume. After 20 years, 37% of controls had died of age-related causes, as opposed to just 13% in the calorie-restricted group. In other words, caloric restriction cut degenerative disease risk by a factor of three.9

This study’s findings are even more tantalizing when one sees that it did not require severe lowering of calorie intake to produce these striking results. Americans typically consume 100% more calories than they need. It only required a calorie reduction of 30% to achieve the remarkable benefits in this study.

The Rhesus monkey study also conclusively demonstrated caloric restriction’s protective power. Over the course of 20 years, virtually all measured biomarkers of health were superior in the CR group.9

These findings have profound implications for humans. Rhesus monkeys are as vulnerable to chronic, age-related disease as we are. They lose their strength over time. Many become obese, fall prey to metabolic syndrome, and succumb to diabetes. They develop cardiovascular disease and cancer. And like aging humans, their brains shrink as they get older.

Yet among the calorie-restricted group, incidence of cardiovascular disease was half the rate of­controls. Not one member exhibited any symptoms of impaired glucose control or diabetes, whereas 40% of monkeys who ate as much as they wanted had become diabetic or pre-diabetic.9

Calorie-restricted monkeys lost fat weight, but did not sustain loss of muscle mass observed in the control group. CR also inhibited reduction in brain volume, especially in areas governing cognitive and motor function.9

The robust health of the CR group compared to controls is clearly evident in photographs of the monkeys from the control and CR groups.9 (See figure 1 below.)

Benefits of Calorie Restriction in Humans

All available data indicate that calorie restriction also slows aging and reduces the risk of killer diseases in humans as well. Individuals who impose a 20% reduction in their calorie consumption for 2-6 years lose fat weight and show significant improvement in their markers of aging, including blood pressure, cholesterol levels, and glucose control.11

Even brief periods of caloric restriction can temporarily improve core body temperature and insulin sensitivity, which happen to be markers of longevity.11,12 In clinical studies, short intervals of caloric restriction have reduced systemic inflammation—an underlying factor of so many chronic, degenerative diseases.

More youthful heart muscle performance13 has also been observed—caloric restriction appears to increase the number of vital energy-producing mitochondria in heart and skeletal muscle, reducing the oxidative damage that accelerates aging.14-16

No other intervention documented in the scientific literature can compete with caloric restriction as a candidate for slowing aging and supporting youthful health in humans.

It is regrettable that most aging individuals don’t lower calorie intake by the 20-30% reduction required to reap the benefits of caloric restriction, as it can dramatically lower disease risk and add years to their lives.

Caloric Restriction “Mimics” and Gene Expression

The problem many people have in sufficiently reducing their calorie intake has led to a novel scientific solution.

Researchers have identified a select group of nutrients that trigger many of the same underlying mechanisms of action as caloric restriction. Among the most promising of these caloric restriction mimics and enhancers are resveratrol, pterostilbene, quercetin, and grape seed extract, along with black tea extract. These nutraceuticals have been shown to generate many of the same effects in the body as caloric restriction, without significant dietary modification. In particular, they “mimic” caloric restriction’s favorable impact on genes that influence the aging process.

Genes have the capacity to directly affect life span by regulating a broad spectrum of aging factors, from inflammation and metabolic function to immune response. Calorie restriction exerts a beneficial effect on the activity of gene expression, supporting healthy cellular function through numerous physiological pathways. This includes:

  • Blocking inflammatory factors
  • Optimizing fat and carbohydrate metabolism
  • Lowering serum glucose
  • Supporting endothelial function
  • Inhibiting cancer development and proliferation

Compounds that mimic caloric restriction bring about favorable changes in gene expression and improve the primary biomarkers of aging.

What You Need to Know: Caloric Restriction
What You Need to Know: Caloric Restriction

Excessive caloric intake is strongly associated with the onset of degenerative disease and shorter life span.

Research shows that calorie restriction (CR) can extend life span and afford significant protection against age-related disease in many animal species.

A landmark 20-year study demonstrated that caloric restriction powerfully counters the effects of aging in primates closely related to humans. CR produced a three-fold reduction in mortality from age-related conditions.

A caloric restriction regimen strict enough to yield these benefits is difficult or impractical for most people.

Nutrients known as “caloric restriction mimics” (or mimetics) afford a novel scientific solution. Working in tandem, their biomolecular action exerts similar effects on gene expression, providing the benefits of CR without severe dietary modification.

Resveratrol, pterostilbene, quercetin, and extracts of grape seed rank among the most promising of CR mimics, while the polyphenols in black tea support these metabolic effects. Research shows that they powerfully inhibit systemic inflammation, enhance mitochondrial health, prevent cancer, and protect brain and heart tissue from age-related deterioration.

Controlling Nuclear Factor-Kappa B

Calorie restriction sharply limits expression of nuclear factor-kappa B (NF-kB). In the cells, NF-kB is a critical gene regulator that governs response to pro-inflammatory cytokines, free radicals, cholesterol levels, immune function, and cancer prevention.17-24

The nutrients that mimic caloric restriction also act to stabilize NF-kB regulation and help combat the age-related conditions associated with unfavorable NF-kB activity.

Resveratrol activates sirtuins,25 a powerful family of “information regulator” proteins that inhibit NF-kB, reducing inflammation throughout the body, such as that caused by second-hand cigarette smoke.24 Resveratrol also prevents inflammatory mast cells from releasing the histamines that trigger asthma and allergic reactions.26

Resveratrol radically decreases production of the adhesion molecules that attract inflammatory cells to vascular walls, one of the principal mechanisms of atherosclerosis.27,28 Adhesion molecules also permit cancer cells to invade tissue and metastasize. Resveratrol’s influence over NF-kB has also enhanced beneficial UV-induced programmed cell death (apoptosis) in skin cancer cells.29

Found in blueberries, pterostilbene is a polyphenol closely related to resveratrol.30 It limits NF-kB activity through multiple complementary mechanisms.31 In vitro, pterostilbene suppresses invasive tumor activity and enhances therapeutic destruction of cancer cells.32,33

Quercetin’s ability to protect against chronic inflammatory conditions such as asthma, inflammatory bowel disease, and arthritis is due in part to its capacity for NF-kB inhibition.34,35

Grape seed extract also disrupts cellular inflammation signaling by blocking NF-kB.36 Its effect on pro-inflammatory cytokine production in fat cells may even help combat obesity and type 2 diabetes.37

Black tea extract’s influence on NF-kB activity has been shown to specifically protect cells from damage associated with inflammation,38 cancer,39,40 Parkinson’s disease,41 and stroke.42

Suppressing Inflammatory Cytokines

Caloric restriction inhibits expression of genes that produce inflammatory cytokines—such as interleukins and tumor necrosis factor (TNF), as well as cyclooxygenase-2 (COX-2)—that are powerfully implicated in the onset of cancer, atherosclerosis, and chronic inflammation.43-46

Resveratrol and pterostilbene block the release of a host of inflammatory cytokines and enzymes found throughout the body—particularly tissues and organs stressed by environmental factors, infection, or trauma.22,47,48 Pterostilbene powerfully suppresses the expression of inflammatory COX-2,31,49 helping lower the risk of cancer as well as a host of inflammatory diseases.50,51

Quercetin inhibits the COX-2 enzyme involved in early-stage colon cancer, and suppresses numerous cytokines involved in allergies and autoimmune disorders.34,35,53

Grape seed extract specifically prevents fatty tissue from releasing inflammatory cytokines and adipokines that would otherwise provoke insulin resistance and atherosclerosis associated with metabolic syndrome.37 By downregulating reactive cytokines, grape seed extract has been shown in animals to protect organs from ischemia-reperfusion damage (injury caused by the return of blood flow after a period of restriction).54

Black tea extract reduces levels of STAT-1, a protein which “tells” the cell nucleus to activate genes that produce inflammatory cytokines.55

Cancer Prevention

Calorie restriction (CR) upregulates genes that suppress cancer and downregulates genes that permit cancers to form or spread. CR prevents cancer cell reproduction and proliferation, while inhibiting the blood vessel growth cancer cells require to develop and metastasize.46,56-62

Enhanced Glucose Control

Resveratrol and pterostilbene mirror these effects. They combat cancer at every stage of development, inducing apoptosis (programmed cell death) in a variety of human cancer types, while preserving healthy cells.32,63-66 Resveratrol also suppresses cancer proliferation by modulating expression of proteins involved in the reproductive cycle of abnormal cells.67,68

Quercetin activates “executioner” proteins while inhibiting survival proteins in human cancer cells, blocking their reproduction.69-71 Quercetin and resveratrol have also been shown to block the expression of vascular endothelial growth factor (VEGF), an effect that may help starve tumors of their blood supply.72

Grape seed extract induces expression of a protein that arrests cancer cells early in their reproductive cycle, preventing further development and destroying them.73 Similar to quercetin, grape seed extract fights angiogenesis by suppressing the VEGF signaling pathway.74

Black tea extract reduces expression of genes that cancer cells use to proliferate, survive, infiltrate healthy tissue, supply themselves with blood, and metastasize to other organs.75 It has also been shown to upregulate expression of proteins that arrest the cell reproductive cycle and induce cellular death specifically in cancers.76

Enhanced Glucose Control

Caloric restriction enhances glucose control.77,78 Recall that not one of the Rhesus monkeys in the study discussed earlier developed diabetes or exhibited symptoms of impaired glucose control.9 Caloric restriction triggers gene regulators called peroxisome proliferator-activated receptors (PPARs), a class of proteins responsible for healthy fat and carbohydrate metabolism. They also play key roles in optimizing mitochondrial health57,59 and thwarting the onset of metabolic syndrome and diabetes.79

Resveratrol80 and pterostilbene81,82 upregulate the production and activity of PPAR, launching a set of cellular processes that support a youthful metabolic profile. The PPAR activator resveratrol has been shown to:

  • Prevent fat cells from absorbing sugar and converting it to fat83
  • Reduce inflammation and insulin resistance in fat cells84
  • Boost mitochondrial function 85

Grape seed extract modulates a different set of PPARs that regulate fat storage. Grape seed extract induces fat metabolism while inhibiting the development of new fat cells.86.87 It also protects endothelial cells by preventing the inflammatory response to proteins damaged by glucose (the age-accelerating process known as glycation).88

Resveratrol further exerts a favorable influence on blood sugar metabolism at the cellular level, reducing glucose production in liver cells in a way that mimics prolonged calorie restriction.89 In diabetic animals, resveratrol has been shown to help restore blood sugar to normal by modulating the activity of several enzymes involved in sugar metabolism.90

Pterostilbene and grape seed extract generate similar beneficial changes that help promote healthy blood sugar levels.91,92 Grape seed extract activates genes that trigger glucose uptake. This assists cells in the absorption and removal of glucose from circulation.92

Quercetin has been shown to stimulate the proliferation of pancreatic cells that help modulate blood glucose levels in both diabetic and non-diabetic animal models.93 It also markedly reduces expression of the enzyme that produces sorbitol, a sugar alcohol known to cause cataracts and blindess.94

Black tea extract polyphenols inhibit lipase,95 an enzyme that breaks down fat in the stomach and small intestines. This helps block absorption of fat into the bloodstream.96

In animal models, the theaflavins in black tea extract prevent after-meal elevations in blood glucose and may protect against the metabolic syndrome.97,98 This effect may help increase signaling for a powerful longevity factor called FOXO1a.99

Summary

Caloric restriction (CR) is the most scientifically validated method shown to reliably extend life span in multiple species, from microorganisms to mammals.

A milestone 20-year study provides the most conclusive evidence to date of its efficacy in Rhesus monkeys, our close genetic relatives. The discovery of calorie restriction-mimicking nutrients makes it possible for aging humans to emulate some of CR’s beneficial mechanisms of action, especially as an adjunct to modestly reducing one’s overall calorie intake.100 The unique ability of these nutrients to modulate gene expression exerts system-wide effects that, in addition to influencing many of the same pathways activated by calorie restriction, can also significantly reduce degenerative disease risk.

 

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74. Wen W, Lu J, Zhang K, Chen S. Grape seed extract inhibits angiogenesis via suppression of the vascular endothelial growth factor receptor signaling pathway. Cancer Prev Res (Phila Pa). 2008 Dec;1(7):554-61.

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77. Ugochukwu NH, Figgers CL. Modulation of the flux patterns in carbohydrate metabolism in the livers of streptozoticin-induced diabetic rats by dietary caloric restriction. Pharmacol Res. 2006 Sep;54(3):172-80.

78. Liang F, Kume S, Koya D. SIRT1 and insulin resistance. Nat Rev Endocrinol. 2009 Jul;5(7):367-73.

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80. Cheng G, Zhang X, Gao D, Jiang X, Dong W. Resveratrol inhibits MMP-9 expression by up-regulating PPAR alpha expression in an oxygen glucose deprivation-exposed neuron model. Neurosci Lett. 2009 Feb 20;451(2):105-8.

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Pterostilbene’s
Healthy Potential

Berry
compound may inhibit breast cancer and heart disease.

Blueberries: Click here for full photo caption.
Blueberries are packed with healthful phytochemicals such as pterostilbene, which has been shown to lower cholesterol in some lab animals.
(D638-1)

You may not have heard of pterostilbene (pronounced “tero-STILL-bean”) yet. But this berry compound’s prospects for inhibiting breast cancer, diabetes, and LDL cholesterol in humans may soon make it as well known as other health-enhancing natural substances.

Standing to reap benefits from pterostilbene’s renown are producers of blueberries and grapes, two fruits known to contain this compound.

“The more we study pterostilbene, the more we see its huge potential in the human health field,” says chemist Agnes Rimando of ARS's Natural Products Utilization Research Laboratory in Oxford, Mississippi. Her animal studies on the compound have led to several groundbreaking discoveries.

Pterostilbene is one of many aromatic hydrocarbons called “stilbenes.” It’s a derivative of resveratrol, a compound found in large quantities in the skins of red grapes. Resveratrol burst on the health scene more than a decade ago, when it was found to have cardiovascular and cancer-fighting benefits.

Studies at the time examined resveratrol’s role in an apparent phenomenon in which people in France live long lives despite diets very high in saturated fat and cholesterol. It has been theorized, though not yet proven, that red wine’s prevalence in the French diet lowers incidence of cardiovascular disease.

Technician collects blueberry extracts for analysis of pterostilbene and other phytochemicals: Click here for full photo caption.
Technician Gloria Hervey collects blueberry extracts for analysis of pterostilbene and other phytochemicals. (D637-1)

Originally isolated from red sandalwood (Pterocarpus santalinus), pterostilbene had already been touted for its fungicidal and antidiabetic properties—and showed potential for lowering blood glucose—when Rimando started experimenting with it in the early 1990s.

“Actually, I isolated pterostilbene from a plant from Thailand back when I was a graduate student at the University of Illinois at Chicago (UIC),” says Rimando. “At that time, I found it to be toxic to a few cancer cell lines, especiallly breast cancer cells. Later, I had a renewed interest in whether pterostilbene might inhibit cancer when resveratrol was reported to have cancer-preventive activity.”

Through experiments using mice, rats, and hamsters, Rimando and collaborators have since helped add chapters to what’s known about pterostilbene and what it can do.

Major Findings

Rimando and UIC collaborators made a huge discovery in 2002, when—in tests using rat mammary glands—they found that pterostilbene possessed cancer-fighting properties at similar effective concentrations as resveratrol.Also in that study, Rimando, Oxford plant physiologist Stephen Duke, and scientists at the University of Buenos Aires in Argentina found that pterostilbene is a powerful antioxidant.

Then, in 2004, Rimando solidified pterostilbene’s standing with two major announcements to the American Chemical Society. First was the finding—with colleagues in Agriculture and AgriFood in Canada, Oregon Freeze Dry Inc., and North Carolina State and Idaho State universities—that pterostilbene had been detected for the first time in some berries of Vaccinium, a genus of shrubs that includes many types of berries. The research revealed that blueberries are a ready source of the compound. Pterostilbene was already known to exist in very small amounts in red-skinned grapes.

Using gas chromatography/mass spectrometry, chemist analyzes pterostilbene content in blueberries: Click here for full photo caption.
Using gas chromatography/mass spectrometry, chemist Agnes Rimando analyzes pterostilbene content in blueberries.
(D636-1)

Heartening Results

Then, Rimando announced that pterostilbene can help lower cholesterol and prevent heart disease.

This conclusion was the result of animal studies Rimando did with colleagues at the University of Mississippi and with chemist Wallace H. Yokoyama of ARS’s Processed Foods Research Unit in Albany, California.

They found that pterostilbene was similar in activity to ciprofibrate, a commercial drug that lowers LDL cholesterol and triglycerides. “But ciprofibrate can have side effects such as muscle pain and nausea,” says Rimando. “Pterostilbene targets the same specific receptor as ciprofibrate, but it’s likely to have fewer side effects.”

The focus of this work was to determine the ability of pterostilbene and related compoundsto activate the peroxisome proliferator activated receptor alpha, or PPARa, a protein in the cell nucleus associated with metabolism that modulates blood lipid levels.

Triglycerides, the chemical form in which fats occur in plants and animals, are a combination of three fatty acids with glycerol. As with cholesterol, elevated levels of triglycerides in the blood have been linked to cardiovascular diseases. Rimando and her colleagues found that the triglyceride-lowering ability of pterostilbene rivals that of ciprofibrate.

The announcements generated a wave of attention for pterostilbene, not only in the United States but in other countries as well. At least two news organizations in Great Britain directly attributed a boom in British blueberry sales to Rimando’s findings. And the Oxford lab’s results have since been cited by companies marketing products ranging from blueberry extract to juice concentrate to commercially available pterostilbene itself.

Latest Revelations

In her latest studies, Rimando and scientists at the University of Medical Science in Poznañ, Poland, led by Renata Mikstacka, showed pterostilbene’s potential as a cancer-inhibiting compound with regard to inhibiting enzymes that activate chemical carcinogens. Using mice cells, they demonstrated that pterostilbene, as well as other analogs of resveratrol, potently inhibits an enzyme called “cytochrome P450.”

Cytochromes are found within the cells of animals, plants, bacteria, and other microorganisms that transport electrons. They’re also a factor in people’s varying response to drugs and toxins entering their bodies. Cytochrome P450 enzymes activate a variety of compounds known as “procarcinogens,” which can turn substances such as cigarette smoke and pesticides into carcinogens.

“Pterostilbene showed strong inhibitory activity—much more than resveratrol—against a particular form of cytochrome P450,” Rimando says. “This may explain the cancer-preventive property it demonstrated in a mouse mammary gland culture assay.” But she warns that more studies are needed to explain this process as well as those of other trans-resveratrol compounds.

As for where pterostilbene research goes from here, Rimando says, “I hope that some clinical studies can be conducted, either within ARS or by outside scientists, that will verify lab-animal results that allude to pterostilbene’s health benefits for humans.”—By Luis Pons, Agricultural Research Service Information Staff.



Vitamin D supplementation reduces insulin resistance in South Asian women living in New Zealand who are insulin resistant and vitamin D deficient – a randomised, placebo-controlled trial


Abstract

Low serum 25-hydroxyvitamin D (25(OH)D) has been shown to correlate with increased risk of type 2 diabetes. Small, observational studies suggest an action for vitamin D in improving insulin sensitivity and/or insulin secretion. The objective of the present study was to investigate the effect of improved vitamin D status on insulin resistance (IR), utilising randomised, controlled, double-blind intervention administering 100 µg (4000 IU) vitamin D3 (n 42) or placebo (n 39) daily for 6 months to South Asian women, aged 23–68 years, living in Auckland, New Zealand. Subjects were insulin resistant – homeostasis model assessment 1 (HOMA1)>1·93 and had serum 25(OH)D concentration < 50 nmol/l. Exclusion criteria included diabetes medication and vitamin D supplementation >25 µg (1000 IU)/d. The HOMA2 computer model was used to calculate outcomes. Median (25th, 75th percentiles) serum 25(OH)D3 increased significantly from 21 (11, 40) to 75 (55, 84) nmol/l with supplementation. Significant improvements were seen in insulin sensitivity and IR (P = 0·003 and 0·02, respectively), and fasting insulin decreased (P = 0·02) with supplementation compared with placebo. There was no change in C-peptide with supplementation. IR was most improved when endpoint serum 25(OH)D reached = 80 nmol/l. Secondary outcome variables (lipid profile and high sensitivity C-reactive protein) were not affected by supplementation. In conclusion, improving vitamin D status in insulin resistant women resulted in improved IR and sensitivity, but no change in insulin secretion. Optimal vitamin D concentrations for reducing IR were shown to be 80–119 nmol/l, providing further evidence for an increase in the recommended adequate levels. Registered Trial No. ACTRN12607000642482.

No Sitting on This News: Exercise Affects Longevity

In the longevity game, we all know that exercise trumps nutrition. Fat or thin, exercise adds years to life, but one question persists: How much exercise is enough?

It has been an unending debate of how much, how long and how vigorously you should exercise. This month, researchers at the American Heart Association's Conference on Nutrition, Physical Activity and Metabolism added interesting information to the exercise debate, showing that even a little exercise significantly improved the quality of life in postmenopausal, overweight women.

In a study, called "Dose Response to Exercise in postmenopausal Women (DREW)," researchers examined the benefits of exercise in 430 sedentary, overweight or obese women. They were divided into four groups who either did not exercise or who exercised for about 73, 135 or 193 minutes a week.

First published in 2007, this study showed that women who exercised the longest and hardest had the best quality of life. However, at this month's conference meeting, Angela Thompson, co-author of the study, reported information specifically on the women who exercised very little. Here, research showed that slow to moderate exercising for an average of only 10 minutes daily resulted in a significant improvement in overall well-being and quality of life. The message is clear: Don't be disheartened if you find it difficult to exercise — a little is much better than nothing at all.

With age, your body naturally loses muscle. People over age 50 naturally have less muscle and more fat than they did in their 20s. If an older person is overweight and sedentary, the loss of muscle increases, weakness follows and, over time, this leads to difficulty walking, a high risk of dangerous falls and a poorer quality of life. Without a doubt, building and maintaining muscle throughout life is vital to long-term independence.

No matter your age, you must exercise — especially if you are overweight. Exercise will not only prolong life and prevent disease, but also improve quality of life. Most importantly, exercise reduces the risk of developing gait and balance problems that frequently lead to physical disabilities in old age.

The key questions are: How frequently should you exercise, and how much is enough? Simply put, the more you exercise, the better.

Those who push themselves, build up a sweat and get those endorphins working will feel fabulous, have a great deal of energy, and be less likely to develop heart disease and stroke. In addition, they appear to live longer.

But, many of us refuse to undertake a vigorous exercise program. If you fall into the "I don't exercise" category, it's time to consider a new approach. More exercise is better than a little exercise, but anything is better than none at all.

For the determinedly sedentary, try these four suggestions:

— As soon as you wake up, stretch. This is a wonderful way to loosen up your muscles, reduce your risk of developing muscle pains and an excellent way to prepare for the day.

— Also, consider balance exercises. Weakness in certain groups of muscles, combined with age-related changes in the middle ear, predisposes individuals to problems with gait and balance. A simple approach to improve your balance is as follows: Stand up straight, and lightly hold on to a high chair or a countertop. Raise one foot off the ground, extend your leg and balance on the other leg for 10 seconds. Repeat this five times for each leg. Once you can do this easily, try the same exercise without holding on to a chair and finally with your eyes closed (very difficult).

— In addition to stretching and balance exercises, just get out and walk. Walk for a minimum of 10 minutes daily, and gradually increase the duration until you reach 30 minutes daily.

— Finally, once you have sparked the exercise fire, consider joining a gym and exercising with weights. Strength training builds muscle, strengthens bone and reduces the risk of falling by 80 percent.

In the end, I will always push my patients to do more exercise. But a little exercise is better than nothing. Just get out there and do it. You will look and feel wonderful — it's well worth it.

Dr. David Lipschitz is the author of the book "Breaking the Rules of Aging." To find out more about Dr. David Lipschitz and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at creators.com. More information is available at drdavidhealth.com.


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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