Selenium May Extend Life in the Elderly

As life expectancy rises, largely from better living standards driving down deaths at younger ages, practitioners and patients around the world are wondering: what next? Reincarnation or not, you only get one life as you, and anyone who has ever lost someone they love knows that people are irreplaceable, so how can we continue enjoying a rising life expectancy? Many studies on disease prevention and mortality reduction focus on the "middle-aged" (40-something up to 60, or 65), but what about older adults? How do we improve both quality and length of life?

Selenium Reduces Mortality Rates

Source: THOR (CC:2.0)

This year, a study published in the Journal of Nutrition, Health and Aging found that higher blood levels of the mineral selenium may be linked with a lower risk of death among adults over the age of 80. A total of 347 men and women, living in the Sirente region of Italy, had blood samples collected and tested for a range of factors that included selenium status. Over ten years, 248 died, and those with low levels of selenium were 29% less likely to survive the study period than volunteers with high levels. This was independent of age and other factors. 

How Does Selenium Work?

The major reason why selenium helps to fight aging and promote longevity is its role as an antioxidant. Other dietary antioxidants, such as vitamin C, must be "recharged" in order to work more than once, otherwise your requirements for these would be much higher. More powerful "master" antioxidants produced by our own bodies have this recharging as one of their responsibilities, which includes glutathione and thioredoxin. These in turn must be recharged by glutathione peroxidase and thioredoxin reductase, two enzymes that need selenium to function. Antioxidants protect cells and tissues against damage; if this damage is significant and unaddressed, it can create vicious cycles of inflammation and destruction.

Selenium can also help to prevent specific diseases. In the 1990s, a large controlled trial found that taking 200 micrograms of selenium over several years reduced the risk of prostate cancer by just over half, and lowered cancer mortality by 41%. It may have also prevented one-third of all cancers in the treated group, as well as halving the risk of colorectal cancer. Selenium can help to restore youthful immune function too, thus reducing the risk of another major cause of death: sepsis, an advanced stage of infection. If you are of an older age, and worried about the flu season or an impending surgery, it is probably worthwhile to supplement with selenium.

As selenium can be toxic in high doses, you must avoid taking more than 400 micrograms each day, and supplementation should be kept to a dose around 100-200 micrograms. Brazil nuts are one of the best food sources of selenium, but garlic, onions, leeks and broccoli florets are sources of a compound known as selenium-methylselenocysteine. This mouthful has less potential to be toxic than other forms of the mineral, and may be the most protective against cancer. All things considered, use of selenium may be one of the best things you can do for your health, particularly if you are older and prone to infections.

References

1: http://www.lifeextension.com/whatshot/2018/4/April-Whats-Hot-Articles/Page-01#selenium
2: http://www.lifeextension.com/magazine/2006/3/aas/Page-01

Ayurvedic Anti-Aging Principles Extend Animals' Lives Too

The field of antiaging and longevity may have gained recognition in recent years, with new techniques and concepts such as stem cell therapy and epigenetics. However, life extension has its roots in ancient times, including in the South Asian tradition of natural medicine known as Ayurveda. Considering that worldwide life expectancy was under 30 until the beginning of the 20th century, do these traditional practices actually work? They may, as poor life expectancy was tied to high poverty and low literacy rates, not the use of herbal medicine.

In a 2010 preclinical study, researchers set out to find whether or not this was the case, by comparing Drosophila flies on a standard yeast diet versus the addition of a rasayana supplement. The Shushruta Samhita, Ayurveda's second great text, describes rasayanas as designed to "retard ageing as much as possible, even to zero”. The Sushruta also describes rasayanas as “reversing naturally occurring senility” (swabhava vyadhi nivarana) and so “preventing death” (marana nivarana).  The study of longevity is said to be "only achievable at the most refined levels attained during intense meditation". The species Drosophila melanogaster is commonly used to study human aging and longevity, as we share many of the same genes that affect these issues.

In the control group of the first experiment, lifespan ranged from 40 days at minimum to a maximum lifespan of 53 days. In the group given the rasayana supplement, lifespan ranged from a minimum of 81 to a maximum of 91 days. The second experiment used more flies, in order to see if there were any sex-specific effects. Male flies given the supplement lived just over 80 days, compared to 52 days in the control group. Female flies in the control group lived only 53 days, but if they were given the supplement, their average lifespan increased to 80 days too. This was an average increase in lifespan by 51-55%, which was even longer than the 35% increase attributed to the breeding of "Methuselah" flies.

If this were to be successful in (very long-term) trials, this could have profound benefits to our health and the costs of healthcare. Traditional herbal formulas, along with diet and lifestyle changes, may be less expensive than pharmaceutical medicine, carry far fewer side effects, and are more focused on prevention. Improved length and quality of life by several decades would mean so much to so many people, as you cannot replace an individual or lost time.

Don't Fear a Longer Life!

When antiaging and longevity is your passion, it is unfortunately common that other people will not share your enthusiasm. Many people will try to dismiss and belittle you, sometimes because they do not understand this unconventional specialty. Some people just don't want to live longer - but why?

A few years ago, the Queensland University of Technology asked the same thing in a survey. Five percent thought they'd be bored. A third thought that they would just spend their extra years in poor health, and a sixth thought they wouldn't be able to afford it. Twelve percent were afraid to outlive their family and friends.

Hope is much more preferable to irrational fear.

This is an incredibly foreign concept for someone like me, as living well beyond 80 or 90 is common in my family and I ghostwrite for someone who began a new career in their 50s. I'm not alone in perceiving it as strange, as the word to describe it, "gerontologiphobia", means an irrational fear of life extension research. The popular belief is that because much of our life extension success to date has been achieved by reducing deaths from acute, easier-to-prevent causes (e.g. infections from poor access to water and sanitation), and chronic illnesses such as cancer and diabetes are multifactorial, so prevention is harder to understand, longer life must mean more disability and slower, harsher deaths. However, when treasury secretary Ken Henry looked at our rising life expectancies, he found something much different. Between 2003 and 2015, the life expectancy for Australian men rose by 2.6 years, and for women it rose by 1.7 years. Disability-free life expectancy rose by 3.9 years for men, and 3 years for women, so we are spending even less time severely ill. You may notice that most people don't look "their age" anymore, but hard statistics really drives it home. This is also good news for the Australian government, as they will increase the pension age from 65 to 65.5 this July.

Because of improved living standards, healthier lifestyles and more knowledge of holistic prevention, incidence of cancer and dementia may be starting to fall. Statistics from the USA, covering the years 1998-2006, show that cancer incidence fell by an average of 1.3% per year for men (2000-6), and 0.5% per year for women (1998-2006). Another study from the USA found that the risk of dementia among over-65s dropped by almost a quarter, from 11.6% to 8.8%, between 2000 and 2012. Much of this is thought to be caused by improved education. Overall, you don't have to worry about poor health and quality of life,

Could This Be The Best Anti-Aging Exercise?

Too many of us would rather give up and resign ourselves to the eventually crippling aging process than do one of the most potent anti-aging therapies currently known: regular exercise. For those of us who have been won over by the rest of our lives becoming so much more enjoyable as a result of regular physical activity, the question is: what type of exercise has the most bang for our buck? Well recently, a team of scientists in the USA have found that high-intensity interval training (HIIT), a relatively new exercise technique, may be the most effective type of physical activity in the fight against aging.

HIIT involves alternating between short, vigorous bursts of exercise and going at a lighter, slower pace. This can be done with a variety of exercise types, such as cycling, running or swimming. For this study, healthy (without chronic illness) participants from both an older and younger age group were assigned to one of three types of exercise for twelve weeks. Some did HIIT with cycling and running, others did weight training, and others still did a moderate amount of both. In total, there were 29 adults aged 18-30 and 23 adults aged 65-80 who completed their assigned exercise program. The researchers measured a range of health and fitness parameters both before and 72 hours after these exercise programs.

They found that all three types of exercise increased muscle mass and strength for both groups, especially with weight training. This is important because unchecked biological aging causes a progressive loss in muscle mass and strength, which is not only unsightly, but also dangerous to our health and independence. All groups also showed an increase in insulin sensitivity, which is likely to mean a reduced risk of diabetes (and the very pro-aging process of glycation). In addition to this, both groups who did HIIT, whether alone or in combination, saw a boost in the amount of oxygen they consumed at peak intensity, which is an indicator of cardiovascular fitness. The younger volunteers who did HIIT alone increased it by 28%, while the older group saw an increase of 17%. For the mixed program, it was 17% and 21% respectively. This could mean that a combination of exercise types is best for people over the age of 65. Those in the HIIT groups also experienced improvements in the ability of their mitochondria to produce energy. These are small "organelles" (meaning "little organs") in our cells that produce all of our energy. In the HIIT-only groups, the younger volunteers had a 49% increase in mitochondria capacity, and the older volunteers saw a very impressive 69% improvement. In the mixed groups, only the younger volunteers saw their mitochondrial capacity improve, by 38%. Biological aging causes a decline in mitochondrial function too, which could at least partly explain why older people usually lose energy. HIIT also boosted the function of the protein-producing parts of our cells, known as the ribosomes.

It has been known for many years now that exercise can increase lifespan and reduce mortality rates, with one earlier study in the 1980s showing a 1-2 year benefit to longevity. This may have been an underestimation, as many of the volunteers may have decided to improve their health habits after signing up for the study. Exercise was also found to be more important than family history. Overall, HIIT has added benefits that other exercise types do not seem to possess, but if you want to start and have a medical condition, always consult your doctor first.

Meet a "Special" Herb This Valentine's Day

Besides hemp, the medicinal herb that seems to elicit the greatest amount of giggles is Epimedium, or horny goat weed. It is commonly advertised as a "performance" aid, and in Australia it seems as though you can easily notice and buy it in any pharmacy or health food store. But does it work, and what is the true range of its abilities?

E. koreanum. Source: Qwert1234

Research into Epimedium goes as far back as the "dark ages" of herbal medicine, the 1990s. In a 1995 Chinese study, 22 patients requiring regular dialysis were treated with a decoction of Epimedium sagittatum, while another 12 dialysis patients acted as the control group. The researchers found that the decoction in fact did improve...performance... and quality of life in general. Treatment also boosted immunity, as measured by a significant increase in interleukin-2 activity. A 2007 animal study again aimed to test Epimedium's effects on male performance. Use of a dry extract suspended in wheat germ oil was found to significantly increase complete intromissions and ejaculations among aged male rats. The fact that they were older rats was important, as in humans it is typically older men who need assistance from Epimedium. Actually, the herb has been used for many years in traditional Chinese and Korean medicine for this purpose. Other research has shown that the main active constituent of Epimedium is icariin. When rats were given this constituent after nerve injury, treatment still improved function significantly compared to the control group. This was partly because of increased nitric oxide, a naturally-produced chemical that dilates the blood vessels. Interestingly, icariin also led to much greater neurite length, meaning it may promote nerve repair.

But improving male performance isn't all that Epimedium can do. In fact, it may also be an effective antiaging herb that should be taken much more seriously than a mere joke. A Chinese laboratory study published last decade aimed to test the ability of this herb's flavonoids in preventing cell senescence. Senescence is a major factor behind aging, where a cell can no longer divide to replace itself once it gets too damaged to continue living. Epimedium significantly extended the population doubling ability of the fibroblast (collagen-producing) cells and changed the expression of genes that influence telomere length. Telomere lengthening was improved, but without activation of telomerase. This is important because it shows that there is more than one way to combat cellular aging.

Epimedium is also widely used in China for osteoporosis. It is known in China to increase bone mineral density and therefore promote bone regeneration. Because of this, a lab study tested the effects of the herb's flavonoids on bone formation of human mesenchymal stem cells. When the stem cells were treated with these flavonoids, the time needed for them to transform into bone cells was shortened, and their ability to become osteoclasts was inhibited. Osteoclasts are the cells that break down bone tissue, too many of these will weaken bones. Overall, there is more to Epimedium than commonly advertised, it's no joke, it may help to keep you young!

What is Chair Yoga?

Many people are eager to begin exercise in order to improve their fitness, but unfortunately some of us have a very difficult time finding something that will help us at our level of limitation. This includes many people suffering from osteoarthritis, one of the most common types of arthritis in older people. Osteoarthritis is the degradation of the cartilage in large joints, typically the hips and knees, and also leads to pain, swelling and stiffness. Unfortunately, the most common treatment for this disease is pharmaceutical drugs to relieve pain and inflammation, which do not always address the root cause and are frequently toxic. They also do not address the negative effects on strength, flexibility and balance which may contribute to falling in older people.

Yoga is one of the most accepted natural alternatives to these drugs, which may improve pain and joint functioning. But not everyone is able to, or feels comfortable with, regular forms of yoga which require standing. This is where chair yoga comes in. Chair yoga uses modified poses to accommodate the participant's need to either sit or stand while holding the chair, thus preventing falling or the fear of doing so.

What about the research? A recently published study aimed to test the effect of chair yoga on 131 older adults with lower-extremity osteoarthritis, comparing it to a health education program. Both of these interventions ran twice weekly for 8 weeks. Chair yoga significantly reduced pain, walking speed and fatigue compared to the health education program, but the effects wore off once people stopped practicing it. Scores on the WOMAC Physical Function test and balance also improved. For example, balance scores improved from just over 31 to almost 35 on the Berg balance score within 4 weeks, then rose by a tiny amount to 35 and stabilised. These results were almost seen as statistically significant (an over 95% chance of being caused by the treatment). Pain scores improved more rapidly at first and then stabilised, while changes to fatigue scores varied in speed over time. Teachers of chair yoga describe it as making the health benefits of yoga accessible to everyone, and some students can progress towards less dependence on using the chair for seating or balance support. Overall, if you suffer from a chronic illness that prevents you from doing traditional yoga, but you are able to perform it with the help of a chair, it's worth trying.

More Evidence Supporting Aluminum-Alzheimer's Link

Today, too many pharmaceuticals, cosmetics, cleaning products and even baby products contain aluminium, which has been claimed for many years to contribute to neurodegenerative diseases such as Alzheimer's disease. Until now, however, scientists have not had strong evidence to back this up, but Professor Exley has since uncovered new evidence against exposing ourselves to the element. In a 2014 press release, he said:

Nothing is worth this.

"At some point in time the accumulation of aluminium in the brain will achieve a toxic threshold and a specific neurone or area of the brain will stop coping with the presence of aluminium and will start reacting to its presence. If the same neurone or brain tissue is also suffering other insults, or another on-going degenerative condition, then the additional response to aluminium will exacerbate these effects. In this way aluminium may cause a particular condition to be more aggressive and perhaps to have an earlier onset - such occurrences have already been shown in Alzheimer’s disease related to environmental and occupational exposure to aluminium.” 

He also explained that the aluminium content in the brains of people who died with or of Alzheimer's disease has been found to be much higher than age-matched controls. Even higher levels have been found in people who developed Alzheimer's disease at earlier ages. This may be a combination of higher exposure and a greater tendency to accumulate aluminium than those who do not develop the disease.

In his most recent study, published in 2016, the aluminium content of the brains of 12 people who were diagnosed with familial Alzheimer's disease was finally measured. The concentrations of aluminium were found to be extremely high, with 5 of the 12 individuals showing an excess of 10 micrograms per gram of dry weight! The concentrations were higher than all previous measurements of brain aluminium, except cases of aluminium-induced encephalopathy. In contrast, a study of 60 human brains found an average concentration of only one microgram per gram of dry weight; more than two is considered a concern. He also mentions that other reports of exposure to aluminium now allow the conclusion that this element's contribution to Alzheimer's disease is inevitable under certain conditions. It was concluded that the genetic predispositions to Alzheimer's disease may actually promote the accumulation of more aluminium than in those without these genes.

Fortunately, you can both minimise your exposure to aluminium, as well as detoxify yourself from past exposure. One study with 20 people found that when compared with urine, levels of aluminium in sweat were three times higher, meaning that saunas or vigorous exercise could help to remove it and other unwanted metals. This is safer than chelation, which can also pull out beneficial minerals from the body. Overall, it's essential to your health and the wellbeing of those close to you to avoid aluminium, even if it means becoming one of those annoying hippies or "crunchy" people.

Fit Tai Chi Into Your New Year's Resolutions

Many of us have been making a list of New Year's resolutions, with "losing weight" and "exercising more" being two of the most common. But what if you can't keep up with the usual sports or gym classes because of aging or other health conditions? Fortunately - just in time for the new year - an Australian natural health magazine has put out an antiaging special issue which discusses how tai chi may be the right exercise for you.

Source: Pagodashophouse

Tai chi is based on some forms of Chinese martial arts, and may be over a thousand years old. Besides being an ancient tradition, research from multiple countries has suggested that tai chi can prevent falls, restore balance and increase bone density, all problems that come with aging. For example, a study found that older practitioners of tai chi, who had an average of seven years experience, had the same balance skills as younger volunteers. This wasn't during normal conditions, but instead volunteers were asked to rotate their whole heads and bodies for one minute, which is meant to impair balance. Other research has shown that tai chi fans have superior balance to age-matched controls, with less body sway, greater confidence and faster reaction times when asked to shift their body weight. Because of all of these findings in favour of tai chi for older adults, the editor of Age and Aging stated, "Perhaps the time has come to encourage tai chi more widely in the older population in general and in our patients at risk of falls in particular."

Perhaps, with the tragic death of Carrie Fisher on our minds, you are interested in improving your cardiovascular health in order to avoid the same fate. Recent research published in the European Journal of Preventive Cardiology suggested that tai chi can help those who practice it regularly improve muscle strength and cardiovascular health. Volunteers were found to have both stronger knee muscles and better elasticity of the arteries. The average large and small artery compliance both significantly increased, by 26.2% and 17.9% respectively. As the Natural Health Magazine special stated, tai chi holds a particularly high potential for the health of Australian women, as heart disease is currently the number one killer.

If you do decide to begin practising tai chi, it is important to not just settle for any program, as some have no evidence supporting them and there are a lot of sham products on the market. Among the styles most likely to be effective are the Sun, Yang and Wu forms. Slower, gentle styles are recommended for building bone density and strength, while faster varieties are better for cardiovascular health. The Sun style is characterised by higher stances and is best for improving strength, preventing falls and managing arthritis and osteoporosis. Yang has many lower stances, and a lot of upper body movement; it is considered to be beneficial for heart health. Wu is characterised by soft circular movements and was described in the NHM article as getting one woman out of a neck brace.

Fight Stress This Holiday Season with Adaptogens

Unfortunately for many, the holidays, whether it be Christmas, Chanukah or something else, can be more stressful than actually enjoyable. Travelling to visit relatives, family conflicts, all of this can have a nasty impact on our health. As Life Extension states, before listing some of the effects of stress, as many as 75-90% of visits to primary health care providers could be related to acute and chronic stress. It is chronic stress that is particularly horrible. Chronic stress causes harmful changes to the intestinal bacteria, which help to regulate not only digestion but also immunity and inflammation. Psychological stress has been found to be the strongest risk factor for cardiac events (e.g. heart attacks) in people with coronary artery disease. It can also impair immunity, increasing vulnerability to viral infections and even cancers. Another alarming study showed that stress can even shorten telomeres; these are protective caps of DNA on our chromosomes, which contribute to aging as they shorten.


Bacopa. Source: JM Garg

Where do adaptogens come in? Adaptogens are a type of medicinal herb that improve our resistance to stress, and increase our mental and physical strength. They each work in different ways, and have varying effects, but can all help protect us from the harmful effects of chronic stress.

Ashwagandha, or Withania somnifera, has been used for centuries in Ayurvedic medicine as a rasayana, an antiaging, pro-longevity remedy. Its 'specialty' is physical performance. In a study of healthy, athletic adults, taking 300mg of ashwagandha twice a day doubled their oxygen consumption after 12 weeks, compared to the placebo group. Increased oxygen consumption indicates better cardiovascular endurance. In a second study, volunteers taking 300mg twice daily showed greater improvements in muscle strength compared to the placebo group. After only eight weeks, the men taking ashwagandha could bench-press 101 pounds, compared to 58 pounds; they could also lift 31.9 pounds in leg-extension exercises, compared to 21 pounds. Biochemical test results showed that men taking ashwagandha had a greater reduction of exercise-induced muscle damage, a greater reduction in body fat and...a 4.3 times increase in testosterone levels! This could mean a lot for women going through menopause, and men going through andropause.

Bacopa monnieri, commonly known as brahmi or water hyssop, 'specialises' in cognitive function. One trial showed that taking 125mg of brahmi every day led to significant improvements in memory, learning and mental control. Sounds like the perfect remedy for students! Another demonstrated its ability to improve cognitive performance and mood soon after multitasking, a bad habit of students and nearly everyone else! Multitasking is inherently stressful, and does affect mental performance. It is not an "adulting" badge of honour.

Cordyceps sinensis, a fungus used in traditional Chinese medicine, has a few specialties, such as immunity. In a study on mice, cordyceps was shown to have antioxidant activity and increase production of immune chemicals that, while inflammatory, are helpful in acute infection. Fortunately, it does not overstimulate the production of these chemicals. In fact, although it can boost the functioning of immune cells, other research has shown anti-inflammatory ability, and even an ability to help anti-rejection drugs protect transplanted organs! Overall, you don't have to let your health suffer during times of stress, even when it feels like you have to put yourself last, you owe yourself proper self-care.

Could Blood be Anti-Aging?

It may scare the living daylights out of anyone who isn't all that into life extension, but research has found that injecting the blood of young humans into those with older bodies may physically rejuvenate them back into a younger state. The surprising thing? Young blood seems to work in inter-species transfusions too.

In this study, researchers gave blood samples from 18-year-old human volunteers to one-year-old mice, which is roughly the equivalent of a person in their 50s. The mice received twice-weekly injections of blood plasma for three weeks, and were then compared to 3-month and 12-year-old mice who hadn't had any injections. Amazingly, the plasma made the older mice act like the young mice, now running around in open spaces. They also showed improvements in memory. The treated mice were put into a Barnes maze, which tests spatial memory and learning, and they navigated it as well as a young mouse would. It is most likely that the regenerating properties of young blood plasma are down to differences in protein content. A young person's blood contains many proteins that promote rejuvenation, but someone who is older has less of these and more damaging, inflammatory molecules. Unfortunately, the researchers aren't sharing information on what these proteins are yet, but it is known that some are able to cross the blood-brain barrier. The treated mice also had more neurons (brain cells) than the untreated older mice, suggesting that the young plasma proteins trigger the growth of new neurons.

"Don't leave me out!" - this pu-erh tea. Source: PanShiBo

This research follows earlier studies that were reported in 2014, where the blood of younger mice regenerated the brains and muscles of older mice, partly because of an increase in neural stem cells. The protein GDF11 increased muscle strength and endurance. However, this year's study looks like the first to show the same effect with human blood. The researchers have now begun a clinical trial on 18 patients with mild to moderate Alzheimer's disease, and want to see if the effects of young plasma proteins will fight the inflammation that leads to diseases such as Alzheimer's and Parkinson's. If successful, they will produce synthetic versions of the young plasma proteins, to ensure a steady, sufficient supply. Or, perhaps the blood of animals killed for meat would contain these same proteins, making the treatment cheaper (and more difficult to patent), or there may be plant analogues of them.

The last point, about the plasma proteins being able to fight or reverse the effects of inflammation, also opens the door for traditional natural medicine to either integrate with the potential new therapy or to develop a "poor man's" version of it. Inflammation is a key driver of aging, and some natural products such as reishi mushroom and Pu-erh tea extract have shown powerful effects against it. One way that they can fight inflammation is by reducing the level of interleukin-6 (IL-6); in fact, Pu-erh extract was able to lower it by 43% in one study! Elevated IL-6 has been linked to a 118% increased risk of death from any cause in people over 80, and nearly triples the risk of knee osteoarthritis. The Pu-erh extract also increased a type of bone marrow stem cell by 42%, which could improve immunity. While reishi doesn't seem to stimulate bone marrow like Pu-erh, it may improve the functioning of already existent immune cells. Overall, there are some exciting (or terrifying, if you're not into it, but then again I'd want to scare you) developments in the field of anti-aging, with even the future of current nursing home residents looking more uncertain - in a good way.

What? Eggs May Reduce the Risk of Stroke?

You read it correctly! Close to the release of the 2015 Dietary Guidelines for Americans, which places no limit on cholesterol intake, new research shows that eggs are actually linked with a 12% reduction in the risk of stroke. These new guidelines, instead of condemning eggs for their cholesterol content, state that they are an easily accessible, affordable source of high-quality protein.

Source: Timothy Titus

Published in the Journal of the American College of Nutrition, the researchers found that consuming up to one egg per day had no effect on coronary heart disease (CHD) risk, and a 12% lower risk of stroke. These results came from a systematic review and meta-analysis, using research conducted between 1982 and 2015 with a total of 276,000 people in the studies examining CHD risk and 308,000 in the studies on stroke risk. The principal investigator, Dr Dominik Alexander, stated that more research is still needed on exactly how eggs may be protective against stroke. However, he did note that eggs are not only a source of protein, but also contain the antioxidants lutein and zeaxanthin, which are carotenoids with a yellow pigment and present in the (yellow) egg yolk. Eggs also contain the vitamins A, D and E. His research also builds on another 2015 meta-analysis where eggs were not linked to any increased risk of cardiovascular diseases. As stroke is the fifth leading cause of death in the USA, a 12% lower risk means a lot of people. According to MedicalNewsToday, the choline in eggs plays an important role in breaking down homocysteine, which has been linked to cardiovascular issues. The lutein and zeaxanthin has also been associated with protection from macular degeneration. On top of this, the fact that eggs give sustained, satisfying energy may help with weight management, as you are less likely to want sugary snacks. Eggs are another source of DHA, which is an anti-inflammatory product of omega-3 fatty acids.

Cholesterol itself may not be that bad either, in fact it may even be beneficial! A 1988 study trying to find a relationship between blood levels of cholesterol and cancer risk found that, compared to the lowest quintile of cholesterol levels, men in higher quintiles had a 19-54% reduced risk of cancer, with the level of protection rising alongside their cholesterol levels! Women did not have such a dose-dependent reduced risk of cancer; compared to the lowest quintile, women in the second quintile had a 25% lower risk, a 16% lower risk in the third, a reduced risk of 22% in the fourth and a 30% lower cancer risk in the highest quintile. These results were not linked to higher levels of vitamin A, E or selenium. They weren't too much to laugh at either, as the study involved over 39,000 people aged 15-99, and had a follow-up of ten years. The strongest protective effects seen were in the first few years of follow-up, especially for fast-growing cancers. GreenMedInfo, in fact, has curated several studies showing that statins may increase the risk of cancer. One of these also linked statin use to accelerated aging and increased mortality, links which increase in strength with age. As cholesterol is a necessary component of cell membranes (Principles of Anatomy & Physiology - Tortora & Derrickson), these associations should not be shot down just because an "authority figure" in the media says that statins are safe and cholesterol is evil. The idea that cholesterol is evil began with animals who are not usually natural meat eaters being fed cholesterol (dogs did not develop cardiovascular issues). Then in the 1950s, Ancel Keys studied 22 countries to find a link between cholesterol and cardiovascular diseases, but used the results from the seven countries that showed the results he wanted. Overall, eggs (and cholesterol) aren't the awful things we once thought, although more research may be needed to see what happens to people's health before and after adding eggs to their usual diet.

Maritime Pine Bark May Fight Muscle Loss

French maritime pine bark, in the form of an extract known as Pycnogenol, has previously shown success in fighting skin aging in research where it reduced wrinkles. However, wrinkles are not the worst part of aging, as symptoms such as muscle loss (sarcopenia) not only look unattractive, but threaten health and independence. Could Pycnogenol fight this symptom of aging too? A new study, published in September 2016, suggests that it can.

Source: Drow Male

Why is this so important, if we are told aging is normal? A physically inactive individual can lose as much as 8% of their muscle mass per decade from the age of 30, but exercise alone is still not enough to completely avoid this problem. Because it would eventually interfere with daily tasks, such as opening jars or climbing stairs, it is one of the greatest threats to your independence. Apart from your own independence, that of your wife, sister, or daughter, may be affected too, as women are usually the ones burdened with unpaid caring work. On International Day of the Girl, I must emphasise the importance of antiaging medicine (natural as well as the more technical stem cell therapies and BHRT) in women's liberation.

In this study, participants in their 70s, who had no (recognised) chronic illnesses but were experiencing muscle loss, took either 150mg of Pycnogenol every day or a placebo for 8 weeks. After these 8 weeks, those taking Pycnogenol showed greater muscular function and endurance in daily tasks: 71% improved in carrying 4-5 pound items compared to 23% in the control; 52% improved in climbing stairs vs 20% of control; and 38% improved in distance walked compared to 17% in the control group. Pycnogenol also reduced oxidative stress by 14%, which is one of the drivers of muscle damage and destruction. It reduced the amount of protein in the urine, which can indicate muscle damage, by 40%, and improved general fitness scores by 46%. Hand grip strength, another essential ability, was improved too. A very important observation was an improvement in the left ventricular ejection fraction, from an average of 53.2 to 55.4. The left ventricle is the area of the heart which pumps blood to the entire body, the right ventricle is smaller and only sends blood to the lungs to receive oxygen. This has an effect on all tissues, not just the muscles.

Pycnogenol most likely produced these benefits through its antioxidant, anti-inflammatory effects, which protect against tissue damage, as described in this review. It is mostly made up of procyanidins and phenolic acids, which are two types of antioxidants recognised to be beneficial when included in a person's typical diet. Besides being an antioxidant, it may also double the production of our bodies' own antioxidants and regenerate vitamins C and E. Anti-inflammatory effects have been observed in people with asthma, lupus and sunburn (though sun protection is still important). Dilation (expansion) of the small blood vessels has been seen in patients with cardiovascular disease, where it is often too constricted.

Spinach May Fight Macular Degeneration

Many of us remember (or still watch!) the old Popeye cartoons where the title character would instantly gain much greater physical strength by eating a can of spinach. But did you know that it could also build the strength of the macular pigment, a shield against vision loss?

Source: Robert Lynch

Macular degeneration is a common age-related complaint, partly because the macula in the centre of our eyes can easily become damaged by prolonged bright light exposure, or looking directly at strong light sources such as the sun, without protection. As we rely on our eyes for so many things, including driving, any threat to our vision is rightfully a great concern. The risk of this damage, however, can be reduced by increasing the amount of yellow pigment that shields the macula primarily from “blue” light. This blue light is the dominant type of light emitted by computers and many TVs, and is one part of sunlight. The yellow pigment that protects the macula from blue light is made of three carotenoids: lutein, zeaxanthin and meso-zeaxanthin. Zeaxanthin is 75%of the pigment in the central area of the macula, while lutein makes up two-thirds of the macular pigment towards the edges. This pigment can wear down with age, possibly due to poorer digestion, or from poor dietary intake of these three carotenoids. The thickness of this pigment is measured as Macular Pigment Optical Density, and is scored from 0 to 1. Less than 0.21 is considered to be “low”, 0.22-0.44 is medium, and 0.45-1 is “high”, and the healthiest range. A thicker pigmentation can not only protect against macular degeneration, the most common form of blindness, but also prevent photosensitivity, help us see at night and improve vision in natural environments. 

So in theory, carotenoids may protect against blindness, but what about in practice? In a Japanese study (Ozawa et al. 2016), 11 healthy non-smokers had their macular thickness and vision (as visual acuity) tested, then were instructed to eat 75 grams of frozen spinach, containing 10mg of lutein, every day for two months. At both one and two months, visual acuity and macular pigment density were significantly increased, and higher blood levels of lutein helped to confirm the relationship. Despite appearances, spinach is a source of yellow carotenoids, but the green chlorophyll overpowers the yellow pigmentation. Additionally, a study testing the effect of kale extract on 20 patients with macular degeneration also found a significant increase in pigment density. After stopping the extract, macular pigment density dropped, showing the importance of regularly eating these foods. Like the previous study the amount of lutein in this extract was also 10mg, and was accompanied by 3mg of zeaxanthin. Meso-zeaxanthin may strengthen the effects of lutein and zeaxanthin, with a trial involving patients with early age-related macular degeneration (AMD) showing greater improvements in pigment density and contrast sensitivity, and continuing improvement in the second and third year of supplementation. No supplemented patients progressed to AMD. As for prevention, a meta-analysis of research on carotenoid consumption and AMD found a 26% reduced risk of AMD in those consuming the highest levels of carotenoids compared to those with the lowest intake. Overall, the yellow carotenoids have an increasing amount of evidence behind their effects on vision preservation, though increasing dietary intake should be the first line of action. If you are looking to increase your intake of the yellow carotenoids, spinach, kale, broccoli, green peas and collard and turnip greens are the richest sources.  

The Safety of Bioidentical Hormones

As someone with a passion for antiaging, the issue of whether or not to use hormone replacement therapy from menopause is a concern to me. While it has helped improve the lives of many women, conventional HRT has also been linked to increased risk of cardiovascular problems, some cancers and even cognitive decline. But can bioidentical hormone replacement therapy, which is heavily promoted by celebrities such as Suzanne Somers, be a better alternative?

Black cohosh, one of our herbal treatments
for menopause. Source: H. Zell

Evidence discussed in an article from The Journal of the American Osteopathic Association suggests that yes, bioidentical HRT could be safer, and possibly more effective, but only when prescribed properly. For example, research on 17beta-oestradiol, the most studied bioidentical hormone, found that 1mg of this hormone (with 2mg of drospirenone) improved perfusion in women with angina compared to placebo, where perfusion actually worsened. This goes against the idea that all HRT has negative effects on cardiovascular health. Another positive effect of 17beta-oestradiol is that it could protect against osteoporosis, though the correct dosage has been debated. One study had found that a daily dose of 1.25mg in gel, or 0.75mg orally, prevented bone loss in naturally menopausal women, while double that was needed for women post-hysterectomy. A second one found that only 0.014mg daily was enough to stop bone loss in 77.3% of women. In fact, there was an average increase in bone density of 2.4%. Only 1% of the over 200 women receiving bioidentical HRT had signs of uterine tissue growth, and the increase in breast tissue density was 19.8% compared to 19% in the "control" group receiving raloxifene. Similar improvements in bone density were seen in yet another, with no cases of breast cancer or uterine growth, but a higher risk of abnormal mammograms. Some women may have elevated liver enzymes from taking 17beta-oestradiol orally, meaning that gel application could be best for some. Oestriol, another form of oestrogen, has in some studies been associated with reduced menopausal symptoms and improved bone mineral density too, but is not always without the risk of uterine tissue growth. One "unique" study found that women with relapsing-remitting MS experienced shrinking of brain lesions and a reduction in symptoms after taking oestriol. Finally, a Danish study of 700,000 women found that there was no association between hormone therapy and heart attacks, but the majority of women on HRT were taking the bioidentical 17beta-oestradiol. A lowered risk, however, was found in women taking progesterone in a cyclical pattern, and women taking HRT as a cream.

The article then moves on to progesterone, which may oppose the negative effects of oestradiol. A study of 358 postmenopausal women found that the risk of uterine tissue growth was only 6% when oestrogen (this was conventional HRT) and progesterone were combined, compared with a 64% risk when only oestrogen was taken. By "conventional HRT", I mean a horse's oestrogen. A Belgian study mentioned found that progesterone could also reduce the risk of breast tissue growth. Additionally, the use of testosterone may protect against the unwanted effects of oestrogen replacement, though the studies discussed showed a lesser effect of testosterone compared to progesterone. Read more of my thoughts on testosterone here. DHEA replacement produced mixed results, though it did show benefit as a cream for skin health.

So, unlike some naturopaths, I do support the use of bioidentical HRT if herbal and nutritional support do not give the desired results, or if it's just your personal choice. However, I would recommend liver support to maintain healthy hormone metabolism, and I recommend that you always arrange a formal consultation with someone who can prescribe these hormones first, instead of self-medicating.

Essential Oils and Dementia: Thoughts From the Alzheimer's and Dementia Summit

As I had posted on my Facebook page, I signed up to the free online screening of the Alzheimer's and Dementia Summit, which is running from the 25th of July to the 1st of August, with talks available for purchase for those who have to watch them later. The talks featured in this summit cover a wide range of ways to prevent and treat dementia (Alzheimer's is a form of dementia), from often complex nutritional medicine and detoxification to the simpler things such as use of essential oils. While changing your diet can take a long time, as old habits are hard to break, essential oils, whether they be inhaled or used topically (on the skin), don't require often major changes.

One of the studies described in the talk on essential oils tested the use of rosemary and lemon essential oils in the morning, and lavender and orange oils in the evening. The study involved 28 patients, who were given aromatherapy with these oils for 28 days after a control period, with another 28 day washout period afterwards. After the aromatherapy period, all patients showed significant improvement in personal orientation, related to cognitive function, on two scales used to measure the severity of dementia. Patients with Alzheimer's disease showed significant improvement in the total scores of the Touch Panel-type Dementia Assessment Scale. Routine laboratory tests showed no changes, suggesting a lack of side-effects. There were also no significant changes in the Zarit's score, meaning that caregivers had no effect on the results.

In another, essential oils of lavender, sweet marjoram, vetiver and patchouli were blended into a cream and massaged into the bodies or limbs of 56 patients with moderate to severe dementia. Patients were divided into two groups, where one would receive the treatment for 4 weeks and the other would only receive a plain cream, with interventions switched for the next 4 weeks. During treatment, both groups showed significant drops in frequency and severity of "dementia-related behaviours" in comparison to control periods. In one group, "resistance to nursing care" increased during treatment, which likely reflected greater awareness and alertness. There was also a small but significant increase in Mini Mental State Examination (MMSE) scores, suggesting increases in cognitive function, for the seven residents who scored above 0 on the MMSE before treatment. One important thing to remember, as stated by the speaker, is that inhalation of the essential oils is only effective when the patient still has a sense of smell. If they have lost this, then the oils must be given in a cream.

In a third trial, lavender, geranium and mandarin oils in an almond oil base were applied to the skin of 39 patients. Increased alertness and contentment; improved sleep; and less agitation, withdrawal and wandering were observed. An open-label trial that was also discussed involved the use of several essential oils, including ylang ylang, rosemary, patchouli and peppermint. These produced a marked decrease in "disturbed behaviours", thus leading to reduced usage of pharmaceutical drugs. In a placebo-controlled trial, lemon balm and lavender oils were given to six patients, which increased functional abilities and communication while decreasing "difficult behaviour". Overall, essential oils seem to be a simple and effective complementary therapy for dementia, and even if you want to add something more complex such as dietary changes, it's a good place to start.

(Image: lemon balm. Source: Werner100359; CC BY SA: 3.0)

Stem Cell Injections May Help Stroke Patients

Patients once left dependent on wheelchairs to get around from suffering strokes are now walking again, since participating in a trial involving stem cell injections into the brain. With 18 patients, this is the second trial to test the effects of stem cell injections on stroke-related disabilities. Patients in the first trial, which was conducted by the UK company ReNeuron, also experienced significant reductions in their disabilities for more than a year after their injections. All patients in this second trial showed improvement, with an average mobility score improvement of 11.4 points, using a 100-point scale where 100 equals full mobility. It may seem small for those of us who haven't met these patients, but was deemed clinically significant for patients. The most dramatic improvements were in walking, communication, hand co-ordination and strength. One woman, who could only move her left thumb at the beginning of the trial, can now walk and lift her arm above her head. These effects wouldn't have happened spontaneously, as all of these patients' progress had plateaued long before the trials began.

Unlike some trials, the stem cells used in this study did not come from the patients, but instead from two donors. These were injected into areas of the brain that typically control motor movements through holes drilled into their skulls (it wouldn't sound so bad if you were paralysed!), at amounts of either 2.5, 5 or 10 million cells. These stem cells are known as mesenchymal stem cells, which come from the bone marrow. While experiments on rats showed that these donor cells disappear in a month, these cells were engineered to possess a gene which activates pro-brain development factors in babies, and so produced growth factors that build connections between brain cells and promote blood vessel growth. The ReNeuron trial used stem cells from aborted foetuses which were grown to produce larger numbers of cells. Both companies are planning further, larger trials, while there are 30 others currently in progress. None have showed results as significant as those where the stem cells are injected right into the brain. In a rare news article speaking positively about international stem cell clinics, it has been reported that former and even current professional athletes are embracing stem cell therapy in order to maintain or regain health. These clinics are often located in Spanish or Russian-speaking countries, such as Mexico and Kazakhstan. It was noted that mesenchymal stem cells have a side-benefit of producing anti-inflammatory and pro-healing chemicals. [Image Source: Nissim Benvenisty/Wikimedia].

So why am I writing about this, besides the fact that I am completely obsessed with stem cells? Natural medicine is being found to have a place in stem cell therapy, as more research is released showing that  natural substances can improve the efficacy of these procedures. In one such study, curcumin (from turmeric) was shown to improve the survival of stem cells transplanted to heal heart tissue. These cells also produced more vascular endothelial growth factor (VEGF), were less likely to be injured and improved heart function more. In another, a combination of spirulina, blueberry, carnosine, vitamin D3 and green tea increased the growth of neural stem cells and protected them against inflammation-induced destruction. This was inspired by research that showed a reversal of age-related cognitive decline and an increase in brain cell growth in rats after levels of the inflammatory interleukin 1-beta were reduced. Would I like to be involved in stem cell therapy, using natural medicines to improve outcomes and quality of life? Yes!

More On Telomeres and Antiaging

Previously, I have written about gene therapy experiments and natural substances that have been shown to fight telomere shortening. Telomeres are protective caps on the ends of chromosomes which protect the DNA from damage or rearrangement; no telomeres means no cell division, and thus more biological aging. Two more telomere-protecting substances, to add to the previous list, are epithalamin and the carotenoids.

Epithalamin is a naturally occurring peptide, produced by the pineal gland in the brain. A peptide is a very short protein; the synthetic version of epithalamin, known as Epitalon, is made up of only four amino acids: alanine, glutamine, aspartate and glycine. Epithalamin aids in the hormone and blood-regulating roles of the pituitary gland, and may also be an antioxidant and adaptogen (a substance which increases resistance to stress). The synthetic version, Epitalon, was first studied in the 1980s by Russian professor Vladmir Khavinson. In his subsequent research, he found that cells treated with Epitalon were able to divide for a total of 44 times before their telomeres became too short, ten more divisions than the control cells. Other effects of Epitalon that Prof. Khavinson and his team have found are: normalisation of the hormones LH, FSH and prolactin; neuroendocrine regulation; normalisation of T cell (a class of immune cell) function and regulation of cholesterol and uric acid levels. Epitalon can be administered orally, nasally or by injection.


Some flowers also contain carotenoids. Source: Rjcastillo

Sources: Bulletin of Experimental Biology and Medicine; 2003, PMID 12937682; and 2002, PMID 12577695
Modulating Aging and Longevity, SI Rattan

Carotenoids are a much more affordable and accessible group of substances, found in a wide range of fruit and vegetables, that may fight telomere shortening. One of these, beta-carotene, can be converted to vitamin A. Data from the National Health and Nutrition Examination Survey (NHANES) demonstrated that doubling blood levels of alpha-carotene, beta-carotene and beta-cryptoxanthin was associated with 2% longer telomeres, possibly good for at least one extra cell division. Alpha-carotene was associated with a 1.76% increased telomere length, beta-cryptoxanthin with a 2.02% increased telomere length, and beta-carotene with a 2.22% increased telomere length. From the lowest to highest levels of these carotenoids, telomere length increased by 5-8%. Of course, not everyone even consumes foods high in carotenoids, which leaves much room for benefit. This is only an association, so more research is likely needed to determine a direct causation (though it is most reflective of the real world), and how carotenoids may work synergistically to provide a greater benefit. Should we be eating carotenoid-rich foods every day for their health benefits? Yes! Sweet potato chips (fries) taste much better than white potatoes!

Anxiety May Speed Aging, Probiotics May Slow It

Previously, I have covered underlying physical problems beneath depression and anxiety, as well as the role of telomere shortening in aging. Anxiety and depression are already very serious issues, with one in ten Americans on an antidepressant (Life Extension, March 2016, like the rest of this article), but to make things worse, anxiety has been found to shorten telomeres and thus speed cellular aging! This knowledge may cause yet more anxiety, I know, but fortunately there are natural, effective treatments that can target the physical causes of anxiety.

First, some good news: I have recently seen good results in an 18-year-old student clinic patient with anxiety, who I have put on a St John's Wort tablet along with some diet changes. Over the past two weeks, his anxiety and issues with sleep have halved in severity. However, the research I am talking about today is about two strains of probiotics that have been shown to halve anxiety and depression scores in clinical trials. At college, we haven't been warned about drug interactions with probiotics like we have with St John's Wort, so they may be a safer alternative if you are on medications such as the oral contraceptive pill.

Among naturopathic circles, the gut-brain axis, i.e. the relationship between the digestive and nervous systems, is a familiar concept, but can raise eyebrows in mainstream society. Animal studies, which serve as a model of human physiology, have demonstrated that the makeup of the intestinal microbiome (ecosystem of bacteria) can not only influence brain development and mental health, but early life stress can dramatically alter intestinal bacteria composition. For example, mice with sterile intestinal tracts showed exaggerated stress responses, including higher cortisol levels, but administration of Bifidobacterium species normalised the stress response. Disease-causing E. coli bacteria worsened their response to stress.  Probiotics can improve neurological health by reducing inflammation, balancing hormones such as cortisol (the main stress hormone), improving intestinal integrity (reducing leaky gut) and crowding out the bacteria which can produce toxins that may negatively affect mental/neurological health.


Pickling can require Lactobacillus species. Source: Nevit Dilmen

The two species of bacteria in question are Lactobacillus helveticus and Bifidobacterium longum, which are available in the practitioner brands that the student clinic sells. In one study involving 55 participants with mild depression or anxiety, a prescription of this combination for 30 days significantly benefitted mental health. There was a 49% drop in the global severity index of psychological distress; a 50% decrease in depression scores; a 60% decrease in anger-hostility scores; a 36% drop in the Hospital Anxiety and Depression Score and a 13% drop in urinary free cortisol. Supplemented participants also reported less self-blame and better problem solving. In another, participants aged 18 to 60 who reported at least two symptoms of stress (irritability, nervousness, anxiety, trouble sleeping and gastrointestinal disturbance) were also assigned to either receive this combination of probiotics or a placebo. Those in the supplement group experienced a 7.6-fold greater reduction in stress-induced abdominal pain, and a 2.1-fold greater reduction in nausea and vomiting related to stress. Of course, diet and lifestyle changes, possibly along with herbal medicine initially, are still things that I would recommend alongside the probiotics, especially if you are looking for freedom from pharmaceuticals. A consultation with a qualified naturopath, which I will soon be, is essential. Mental health has not been my strong point in the past, but it is essential in antiaging and longevity.

Building Muscle Without Exercise

While many people struggle with losing weight, some of us need to gain weight in order to improve our health. You may be dealing with, or recovering from, a chronic condition, such as those from years of gluten-induced damage like myself, or may want to avoid or reverse frailty caused by aging. Particularly for those who are severely damaged and cannot exercise too much, or if you are like me and are very insecure about being underweight (and are just beginning to put something together to do at home), you might be interested in whether or not building muscle without much exercise is possible.

Typical protein sources.

Fortunately, a study published in JAMA in 2012 suggests that building muscle without much additional exercise is possible. The purpose of this study was to evaluate the effects of different high-energy diets: one with low protein (5% of energy), one with normal protein content (15%) and one with high protein (25%). It involved 25 male and female participants, all with a BMI in the normal or overweight range. For 13-25 days, all participants were put on a weight-stabilising diet, and then for the next eight weeks were then put on one of the three excessive-energy diets as described above. These provided about a 40% increased energy intake compared to the stabilising diets. After the eight weeks, those on the low-protein diet gained just over 3kg, while those on the normal or high-protein diets gained just over 6kg. However, while resting energy expenditure and body protein/lean mass did not increase for the low-protein group, those on the normal protein diet gained 2.87kg of muscle, and those on the high-protein diet gained 3.18kg, and both increased their energy expenditure. With the low-protein diet, 90% of weight gain was fat, while in the other groups fat accounted for 50% of weight gain. Neither sex nor race significantly affected weight gain.

As the participants of this study still gained fat, I would still recommend exercising in order to build muscle; this just shows that you don't have to solely rely on exercise. The type of protein also matters too, i.e. the amino acids, which are the building blocks of proteins. There are around 20 amino acids, but the three branched-chain amino acids are most important for muscle growth, especially leucine. Leucine works with insulin and insulin-like growth factor 1 (IGF-1) to regulate muscle growth, partly by increasing the activity of mTOR, which often carries a negative image. However, mTOR has its place, in the context of building muscle, especially if you need to do this in order to avoid frailty. Additionally, even though I have written in support of lowering IGF-1 through the Paleo Diet, I have also said that increasing it is necessary to speed fracture healing. Context is key, just as you need some cortisol to live. I would also like to add the importance of glutamine, if you have considerably aged biologically or have/had another condition that results in gastrointestinal damage, as we often recommend this to rebuild the gut lining. The contribution of inflammation to age-related muscle loss is another topic for another post; that would be chronic inflammation, not the acute inflammation we often need to fight infection or initiate healing. Antiaging and longevity require control of various factors, not an all-or-nothing approach.

Exercise Can Grow Your Brain

As this blog focuses on antiaging and longevity, I have previously covered interventions that may at least somewhat reverse age-related cognitive decline. But what about the prevention of issues such as Alzheimer's disease? Of course, particularly in situations as dire as neurological decline, prevention is better than any treatment, which brought me to a new study that I want to share with you.

Source: Mike Baird

This new study, published this year in The Journal of Alzheimer's Disease, discusses a "supplement" that may reduce the risk of Alzheimer's disease by half. By "supplement", I mean exercise. Over 30 years, researchers followed 876 adults over the age of 65 and recorded the amounts and types of exercise that the participants reported. They also agreed to brain imaging under MRI. The researchers found that among those who engaged in higher levels of exercise, there was a 50% reduced risk of Alzheimer's disease compared to those who were sedentary. In the orbital frontal cortex of the brain, there was an approximately 55% lower risk of cognitive decline. There was also a substantial increase in the amount of grey matter in multiple regions of the brain. The lead author of the study stated that this is the first study where the predictive benefit of various types of physical activity could be associated with protection against Alzheimer's through specific relationships with increased brain volume. So if you were considering beginning a regular exercise routine this summer (or winter, if you're in the Southern hemisphere with me), I would definitely recommend it.