Resistance or weight training boosts your resting metabolic rate, protects you from type II diabetes and prevents osteoarthritis.
Anti-oxidants are found in spices and herbs, deep colored berries and several tree nuts. Anti-oxidants protect us from free radical damage which is the main culprit in accelerated aging and many age related mental disorders.
Most modern lifestyle diseases (heart disease, diabetes) are a result of chronic inflammation which is a result of over consumption of Omega-6 fats from vegetable oils which are highly pro-inflammatory. These fats have to be balanced with increased consumption of Omega-3 fats which are anti-inflammatory for protection from these diseases.
Stress trumps everything when it comes to disease and accelerated aging. Stress increases the production of stress hormones (cortisol) that increases blood sugar, promotes belly fat and increases free radical damage. Stress also inhibits natural killer cell (NKC) activity that is involved in targeting and killing cancer cells. So practicing daily stress reduction techniques (like breathing exercises, meditation etc.) goes a long way in ensuring our health and longevity.
Anti-oxidant rich healthy carbs from vegetables are rich in fiber which is harder to digest and prevents insulin spikes that are the primary culprit in weight gain. Replacing easy to digest carbs from white potatoes, enriched flour, white rice and sugars, with vegetables will help manage our weight.
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At a cellular level aging involves the shortening of telomeres found on the ends of our DNA which protect the DNA from damage during cell division. As the cell divides during the course of its lifetime the telomeres reduce in length. Scientists can measure the length of telomeres to determine the cells biological age.
In a relatively large study, over 6000 subjects between the ages of 20-84 years were surveyed for their physical activity level and subdivided into 4 exercise sub-categories: moderate exercise, vigorous exercise, walking/cycling for exercise and muscle strengthening exercise. The changes in their telomeres lengths were analyzed over a 3 year period.
It was found that people engaging in at least 1 physical activity had a modest 3% reduction in telomeres shortening, while the ones that participated in 2, 3 and 4 different types of physical activities saw a 24%, 29% and 52% reduction in telomeres shortening respectively.
The take home message from t…
Throughout 2 million years of evolution, humans have been hunting, climbing, lifting, hiking, crawling and being physical for a good part of their waking hours. Thanks to modern technology we no longer need to do all that in order to survive. But sitting at our desks slouched over bright monitors for 8-10 hours a day isn’t sustainable either. Besides all the processed factory foods this is one of the biggest reasons why chronic disease is on the rise. So get up every hour or so and walk around, do something with your hands, lift something heavy and sprint full speed once in a while and play some sports when you can. Being active lowers stress hormones and lifting heavy and occasional sprinting releases growth hormones that keep you young. Be active, eat right and worry less and you will have a lifetime of good health.
Anthocyanins are plant pigments found in deep colored fruits (cherries, berries, blackcurrant, apples, grapes, plums and nectarines), vegetables (eggplant, red radish and red cabbage) and nuts (pistachios and almonds) that have shown enormous benefits in disease prevention and overall well-being. Recently they have become the focus of obesity research as they have shown to lower insulin spikes post-meal.
Insulin spiking from eating too many easily digested (processed) carbohydrates is the sole cause of insulin driven weight gain. It is well known that adding fat and protein to a carbohydrate meal slows gastric absorption of sugars and blunts the insulin spiking. This leads to lower weight gain. Recent research has shown that these plant compounds show a similar insulin blunting effect post-meal. Furthermore anthocyanins have shown to improve insulin resistance which is a precursor to type II diabetes. Not only that they have also shown reduction in inflammation which is the…