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1 April 202410 April 2024

PHYSICAL ACTIVITY AS ADULTS: IT’S NEVER TOO LATE

This is good news for those who never practiced sports as kids and want to start in older age. According to new scientific research conducted at the National Cancer Institute in Bethesda, Maryland, there are significant health benefits to exercising, even if starting in adulthood.

MOVING IS GOOD AT ANY AGE

This was shown by the results of the new American study published in the Jama JAMA Network Open in March 2019: playing sports or participating in physical activity is good for health, regardless of the age you start, whether it is during adolescence or adulthood. The beneficial effects range from a decreased risk of mortality linked to cardiovascular diseases and cancer, to decreased risk of infections in general. In this study, American researchers analyzed data from 315,000 adults aged between 50 and 70, and reviewed their habits and physical activity over different periods of life: as teenagers (15-18 years), young adults (35-39), and adults (40-61).

The data showed that the most active individuals (i.e. those who engaged in regular physical activity during each period of their life) presented a lower risk of all-cause mortality (cardio-vascular disease and cancer), compared to inactive individuals. In particular, those who practiced sports or physical activity since adolescence presented a lower risk of death, ranging between 29% and 36%. The striking data is that participants that were only active as adults (40-60 years), but sedentary during adolescence, also presented a lower risk of mortality of 32% to 35%, compared to individuals who were inactive throughout all stages of life.

SCIENTIFIC EVIDENCE OF THE BENEFITS OF PHYSICAL ACTIVITY

Previous studies have analyzed the benefits of physical activity carried out for a short period of time during adulthood, which is the primary and secondary prevention of cardiovascular diseases, respiratory disease, diabetes, cancer, neurological, and psychiatric problems. This was the first study to analyze how exercise can be associated with an increased risk of mortality at different stages of life. In fact, research carried out at the National Cancer Institute in Bethesda showed that starting to play sports or exercising as adults protects against the risk of cancer and cardiovascular diseases, similarly to having started at a young age. Now let’s get to those workouts!

SUGGESTIONS FOR THOSE 60+ yrs. old

What are the recommended activities and the amount of physical activity for those over 60? Here are the recommendations from the American Heart Association to prevent cardiovascular diseases: 30 minutes of moderate aerobic activity, 5 days a week, for a total of 150 minutes; 25 minutes of vigorous aerobic activity, 3 days a week, for a total of 75 minutes; a combination of moderate and vigorous aerobic activity; or moderate to intense muscle strengthening activity at least 2 days a week. In particular, to lower blood pressure and cholesterol levels, it’s recommended to do 40 minutes of moderate-intense aerobic activity, 3-4 times a week.

Among the most suitable physical activities are walking (preferably outdoors), swimming, cycling, postural gymnastics, and yoga. Running, in moderation, is also beneficial, as well as exercise in the gym to strengthen the muscles to improve endurance, and stretching to maintain flexibility.

SOURCES

By Fondazione Valter Longo Onlus editorial staff
Fondazione Valter Longo Onlus aims to make scientific dissemination by raising awareness among the scientific and non-scientific community of a healthy lifestyle and proper nutrition through the production of explanatory scientific articles, textual, infographics and multimedia content, and the dissemination of clinical activities scientific, informative and educational aspects of the Foundation and its team of professionals. Dietary pathways, scientific discoveries, clinical studies, treatments and technologies, national and international awareness events, prevention initiatives as well as Longevity recipes are just some of the topics addressed in articles and in-depth interviews published daily and written in collaboration with the Foundation’s specialists. Also active on social networks, Fondazione Valter Longo Onlus editorial staff also offers a monthly newsletter sent to all members, to stay up to date on the most interesting news related to the world of Health, Nutrition and Longevity.
Contributors:
Romina Inés Cervigni
Alessandra Fedato
Maria Liliana Ciraulo
Corinna Montana Lampo
Cristina Villa
Contact: press@valterlongo.com or + 39 02 2513 8307

17 March 202420 March 2024

VITAMINS AND MINERALS FOR A HEALTHY IMMUNE SYSTEM

A well-balanced diet provides an adequate intake of micronutrients, vitamins and minerals, that can boost our immune system. Many studies point to their positive health effects, and specifically highlight the importance of vitamin C, D, and Zinc.
Vitamin C stimulates the body to increase its defenses against respiratory diseases. It’s found in citrus fruits (lemons, oranges), red fruits (currants and strawberries), kiwi, pineapple, cherries, watermelon, melon, and papaya. Green leafy vegetables are also rich in vitamin C: broccoli, cabbage, spinach, chard, turnip greens, rocket, lettuce, chicory, and parsley; as well as solanaceae like peppers and raw tomatoes.

Vitamin D also stimulates the immune system and prevents infections and lowers inflammation levels. 80% of it is obtained through sun exposure, while the other 20% is obtained from food. Foods rich in vitamin D are blue fish, such as mackerel, sardines, hering, anchovies, seas bass, tuna, salmon, and red mullet, as well as in eggs and mushrooms. Additionally, it can be found in dried fruits like almonds and walnuts, and in whole grains, beans, and green leafy vegetables.

Zinc plays an important role for the immune system: it promotes function of the thymus, especially against flu viruses, cooling symptoms, and bacterial infections of the respiratory tract. It is found mainly in shellfish and fish, whole grains, legumes (beans, lentils, chickpeas), dried fruit (almonds, walnuts, pine nuts, cashews and peanuts) and oilseeds (sesame, poppy, pumpkin and sunflower), as well as in mushrooms and cocoa.

Iron, Copper and Selenium also help us develop an efficient immune system.

Iron introduced in the diet is found in two forms: “heme” and “non-heme”. The first is present in animal products, such as liver, horse and beef red meats; as well as in blue fish (anchovies, sardines, anchovies, sea bass), seafood (clams, mussels and oysters), crustaceans, and egg (yolk). Non-heme iron, on the other hand, is present in plants and must be combined with vitamin C in order to be absorbed. Whole grains, legumes, especially lentils and beans, and green leafy vegetables, like rocket, spinach, parsley, and broccoli are rich in iron. Plums, raisins, apricots, and dates, as well as cashews and pistachios are good sources of iron. To best absorb it, it’s advised to combine these foods with vitamin C, such as lemon juice, tomatoes, peppers, and kiwis. Some substances, however, inhibit the absorption of iron: tea, coffee, chocolate, yogurt, cheese, and foods rich in calcium.
Copper stimulates the immune system since, in addition to promoting thyroid function, maintains an adequate amount of white blood cells, capable of fighting viruses and bacteria. It is found in molluscs, crustaceans, eggs, and meat, as well as in dried fruit (walnuts, almonds and hazelnuts), oilseeds (sunflower and pumpkin), legumes, whole grains, mushrooms, and cocoa.
Selenium, along with vitamin C, stimulates the immune system’s defenses, and can protect individuals against flu viruses, infections and seasonal diseases. It’s found in blue fish, molluscs, eggs, dairy products and red meat. Additionally, selenium is found in plant sources such as whole grains, legumes, dried fruit, oilseeds, mushrooms and vegetables.

Other vitamins that are important for the immune system are vitamins A, E and B-vitamins.
Vitamin A, in the form of retinol, along with carotenoids, acts as an antioxidant, boosts the immune system, and fights lung infections. The carotenoids are found in orange-red vegetables and fruits: carrots, squash, pepper tomatoes, apricots, peaches, melon, and medlars. As well as in green leafy vegetables and spices such as paprika. Retinol is found in blue fish, egg, yogurt, cheese and meat.
Vitamin E also helps support the immune system. It is found especially in dried fruit (almonds, hazelnuts and peanuts), oil seeds (sunflower, flax), green leafy vegetables, avocado, blackberries, chestnuts, olives and extra-virgin olive oil.
Finally we must mention the B-vitamins which are essential for the proper functioning of the immune system. They are found in fish, crustaceans, eggs, dairy products, meat, green leafy vegetables, whole grains, legumes, dried fruit, oilseeds. Vitamin B12 is found strictly in animal sources, so those who follow purely plant-based diets should consult a nutritionist for valid supplements that ward off their deficiency. Eating fish 2-3 times a week, together with legumes, many seasonal and possibly organic vegetables, whole grains and seasonal fruit, as suggested by the Longevity Diet, helps us give our body all the nutrients that it needs.

SOURCES

https://www.mdpi.com/2073-4409/8/6/603 -https://www.mdpi.com/2072-6643/12/1/236/htm
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LARN – Livelli di assunzione di riferimento per la popolazione italiana: VITAMINE. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014
LARN – Livelli di assunzione di riferimento per la popolazione italiana: MINERALI. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014

12 March 202413 March 2024

OBESE ADOLESCENTS RUN THE RISK OF HEART PROBLEMS LATER IN LIFE

Many scientific studies show that obesity and excess weight constitute risk factors for cardiovascular diseases. A study, conducted at the Sahlgrenska Academy of the University of Gothenburg, Sweden, identified a correlation between obesity during adolescence and the emergence of myocardial diseases in adulthood. The findings were published in the scientific journal Circulation (May 2019) of the American Heart Association.

CORRELATION BETWEEN EXCESSIVE WEIGHT and CARDIOMYOPATHY
Researchers analyzed a large pool of 1,668,893 Swedish males, between the ages of 18-19, and who had done their military service between 1969 and 2005. For these individuals, data regarding weight, height and BMI were taken from an official enrollment registry of that period. Then, two national databases were examined, analyzing the number of individuals admitted for treatment (and reasons) as well as the number deceased. The researchers’ aim was to determine whether the ex-military personnel suffered from heart disease as adults, through the age of 46.

The findings showed that 4,477 of these male youth later developed cardiomyopathy at the median age of 45.5. Cardiomyopathy is a disorder that strikes the myocardium and may result in insufficient heart function, and even sudden death. Cardiomyopathy is comprised of two forms: dilated and hypertrophic. In dilated cardiomyopathy, the heart weakens and can no longer pump blood. In hypertrophic cardiomyopathy, the heart grows rigid and cannot take in enough blood. In both cases, cardiac functioning is diminished and can result in cardiac insufficiency or heart failure.

WHAT THE FIINDINGS SHOW

This study underscores that individuals who were overweight as adolescents, with BMI equivalent to 34 (which corresponds to mid-range obesity) had 8 times the chance of developing dilated cardiomyopathy as adults. In contrast, the Swedish male subjects who were thin (BMI less than 20) at 18 years old had a low risk of developing cardiomyopathy. This risk, however, increased gradually as their body weight increased.

Of course, it should be noted that the study was limited to male youth, and, thus, applying the findings in a broader sense would require further and analogous studies of the female population.

By Corinna Montana Lampo

For further scientific data and information on the topic of healthy lifestyles and eating habits, visit the website of the Valter Longo Foundation, FONDAZIONE VALTER LONGO, where various clinical studies can be found.

SOURCES

7 March 202427 March 2024

WHAT TO EAT BEFORE AND AFTER PHYSICAL ACTIVITY

Consuming a healthy and balanced diet, and exercising regularly are among the foundations for living a long and healthy life, as well as contributing factors to overall wellbeing. The body needs energy to carry out daily activities or during sports and physical activity. What are the ideal foods to consume before and after a workout to ensure the greatest benefits?

WHAT TO EAT BEFORE EXERCISING
First of all, it is essential to eat properly before doing any physical activity. Exercising in a fasted state can cause hypoglycemia and hunger spikes, it increases the risk of fainting, and may even result in a muscle catabolism process that may put toxins in the bloodstream. Food taken in before playing sports or any other physical activity, even walking to work, is important because it is the body’s source of energy during these activities.

In general, nutritionists recommend a simple and light pre-workout meal (to avoid complex and prolonged digestion) with an adequate amount of nutrients, to ensure the right energy and nutritional intake. If you practice sports in the morning, for example, it’s recommended to have a quick snack before physical activity, and then have a rich and complete breakfast afterwards. Lunch should be consumed at least 3 hours prior to exercising to make sure it doesn’t affect the digestive process, and should be based on carbohydrates with a low glycemic index, such as whole grains and vegetables, and with minimal protein and fat to enhance both strength and endurance. If you exercise in the evening, have a snack (banana, walnuts, granola bar) about 2 hours before working out.

WHAT TO EAT AFTER EXERCISING
First of all, never skip a meal after physical activity. Nutritionists recommend consuming 30 grams of protein within 1-2 hours after each workout. Protein is essential for muscle recovery, and helps regenerate muscle fibers after physical activity. In fact, athletes should always consume healthy amounts of protein from various sources, such as fish, legumes, whole grains, and dairy products. Fats are also important for those who exercise, especially healthy fats like vegetable oil, dried fruits, nuts, and seeds. After exercising, the body gets rid of toxins and must replenish energy reserves, as well as restore damaged muscle tissue.

In the 15-30 minutes post-workout, the muscles are able to quickly absorb nutrients to synthesize new tissue and repair the damage caused by physical activity. This time frame is called the “anabolic window” (which gradually decreases within 2 hours), and some nutritionists recommend eating a protein snack immediately after a workout to regenerate the muscles. This is especially true for those who play sports at an intermediate to professional level. For those who simply want to lose weight and/or maintain a healthy weight, it is still recommended to take advantage of the increased basal metabolic rate and eat 1 or 2 hours after exercising. In any case, it is good to consult a nutritionist to evaluate your situation and choose an appropriate diet.

THE IMPORTANCE OF HYDRATION
Another fundamental issue is hydration: replenishing fluids lost during physical activity, especially on hot and sunny days. The risk we face is dehydration which, in addition to decreasing athletic performance, can be harmful to the body. It’s advised to drink water before, during, and after training, to replenish the liquids lost during the workout. If necessary, it can be useful to consume water rich in mineral salts and/or saline supplements in moderation.

SOURCES

1. Arem H. et Al., “Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship”, JAMA Intern Med. 2015 Jun;175(6):959-67. doi: 10.1001/jamainternmed.2015.0533
2. Paddon-Jones D, Rasmussen BB. “Dietary protein recommendations and the prevention of sarcopenia” Curr Opin Clin Nutr Metab Care – 2009 Jan;12(1):86-90. doi: 10.1097/MCO.0b013e32831cef8b

Kumar V. et Al. “Age-related differences in the dose-response relationship of muscle protein synthesis to resistance exercise in young and old men” – J Physiol – 2009 Jan 15;587(1):211-7. doi: 10.1113/jphysiol.2008.164483. Epub 2008 Nov 10.

28 July 202020 August 2020

LESS ANXIETY AND DEPRESSION THANKS TO EXERCISE

Several scientific studies demonstrate the benefits of physical activity. In particular, it has been shown that playing sports can also be a cure for mood-related disorders, such as anxiety and depression. In addition to being considered a major resource for the psychological and physical health of patients who already take medications, exercise can also be considered an actual therapy, as far as having a protective effect in the onset of mental illness. Everything improves when we follow a healthy and balanced lifestyle.

HEALTHY DIET AND PHYSICAL EXERCISE EVERY WEEK

A study carried out by a team of researchers from the University of Vermont Medical Center (in Burlington, United States) involved 100 patients from the psychiatric ward, where a gym was built. Participants were hospitalized for various mental illnesses: anxiety, depression, bipolarity and schizophrenia. In their therapeutic programs, in addition to a balanced nutritional regimen, 1 hour workouts were included, with a frequency of 4 times a week. The sessions included cardio-vascular activities, weight exercises and stretching, using both body weight and equipment.

The patients completed self-assessment questionnaires regarding mood and self-esteem, before and after the study period. At the end of the experiment, the participants found lower levels of anxiety, depression and anger, as well as greater self-esteem, compared to the beginning of the experiment. Specifically, 95% of patients responded that their mood had improved, 65% reported feeling happy or very happy. Also, 91% of the participants said they were happy with how they felt physically and 97% said they wanted to continue practicing physical activity. The research results were published in the scientific journal Global Advances in Health and Medicine (May 2019).

PLAYING SPORTS KEEPS MOOD POSITIVE

Previous research had already shown the connection between physical activity and mood, showing how those who play sports or go to the gym do not typically suffer from depression. This was highlighted by a study conducted at the Universidade La Salle in Brazil by a team of international researchers (American, Australian, Belgian, British and Swedish). According to this survey, physical activity keeps depression away in all age groups (young, adults and the elderly) and the geographical area considered.

The researchers looked at the results of 49 studies that included data from nearly 267,000 mentally healthy individuals (53% women and 47% men), whom they followed for about 7 and a half years. Research showed that more active people were less likely to develop depressive states than less active individuals. This demonstrates how playing sports has a protective effect against depression, while also counteracting its onset. The results of this investigation were published in the American Journal of Psychiatry (2018).

A previous study by UC Davis – University of California (USA), had already shown how physical activity can positively influence mental states and mood. Playing sports increases the production of two neurotransmitters (GABA and glutamate) whose levels, on the other hand, are low in case of depression. Furthermore, it seems that sports increase neuro-physiological activity, detected through electroencephalogram (EEG) and functional magnetic resonance imaging (RMF), thus reducing anxiety and depression, linked to GABA depletion. The results of this study were published in the Journal of Neuroscience (2016).

All these data are in support of the fact that physical activity can be an effective therapy in the treatment of mood disorders, alleviating the various symptoms, so as to significantly reduce the use of drugs.

SOURCES

14 July 202020 August 2020

IRISIN: THE SPORT HORMONE AGAINST ALZHEIMER’S

Alzheimer’s disease is a neurocognitive disorder that causes a slow and progressive decline in some specific intellectual abilities. It can manifest in short-term memory loss, as well as impaired reasoning, difficulty in managing complex activities, poor judgment, language impairments, and the inability to recognize common objects and faces.

The scientific world is constantly looking for solutions to mitigate its effects and find a definitive cure, and numerous clinical trials are still ongoing. Recently, a group of scientists led by Fernanda de Felice, a researcher from the Federal University of Rio de Janeiro, discovered that the irisin hormone could have protective effects on the brain from Alzheimer’s disease and dementia in general.

IRISIN AGAINST COGNITIVE DEFICIT

Irisin is produced by human muscle tissue during physical activity. Among the effects of this hormone is the conversion of white fat cells, one of the two types of adipose tissue, into brown fat cells: making lipid reserves more readily available for energy use. This physiological process would thus decrease the accumulation of body fat, and help fight obesity and diabetes.

On the other hand, the work carried out by Fernanda de Felice and her team, confirmed that irisin promotes the integrity of nerve cells, and prevents their degeneration. They led laboratory investigations on mice; and chemically blocked the hormone to analyze its effects on memory and synapses, despite injections of beta-amyloid, which can cause Alzheimer’s disease if it accumulates. This allowed them to see how the memory of mice regressed in a similar way to sedentary mice, showing cognitive and memory deficits similar to those produced by Alzheimer’s. In the continuation of the experiment, irisin was administered into the mice and as expected, cognitive deficits disappeared.

This is why this hormone could represent an antidote against senile dementia, to prevent it or to stop an already ongoing cognitive decline. In fact, the observed results open doors to other possible studies about the interaction between molecular synthesis and the irisin cycle, which can reduce the effects of Alzheimer’s and other forms of dementia.

SPORTS REJUVENATE THE BRAIN

The work of Fernanda de Felice and her team supports a study published in Neurology, and carried out by James Blumenthal and other researchers from the Duke University Medical Center in Durham, North Carolina. According to this study, exercising regularly keeps the brain young. In particular, research has shown that practicing aerobic activities three times a week, such as brisk walking, running, swimming, or cycling, can rejuvenate the brain by about nine years.

The sample consisted of 160 individuals aged 65 and over who led a sedentary lifestyle, and suffered from memory loss, decision-making, and mental organization problems (classic symptoms of cognitive decline and/or early Alzheimer’s). The subjects were divided into various groups and the intervention group was instructed to engage in physical activity. The groups that exercised 3 times per week (45 minutes of physical activity, divided into 10 minutes of warm-up and 35 minutes of treadmill running) showed improvements in cognitive functions and executive skills: the ability to decide, reflect, organize, and complete a task. The researchers also determined that these improvements are comparable to a 9-year brain rejuvenation. Further studies will be needed to better understand the relationship between physical activity, irisin, and cognitive skills.

SOURCES

1 July 202020 August 2020

New clinical study on the combination of fasting diet and chemotherapy

New research combines the Fasting Mimicking Diet (FMD) with adjuvant chemotherapy in patients with breast cancer.
The published study in Nature Communications was conducted in several hospitals in the Netherlands, in collaboration with Professor Valter Longo’s research team.
The results of this study are added to the pre-clinical ones and suggest, for the first time in patients, that FMD is safe and effective in combination with chemotherapy in women with early onset breast cancer.
Mice studies have shown that FMD cycles, combined with a wide range of anti-cancer therapies, can protect against the side effects of chemotherapy, inhibit the progression of a wide variety of tumors and increase the therapeutic efficacy of chemotherapy itself.
There are also some small clinical studies that have already assessed the potential of fasting to improve cancer treatment, and that have focused primarily on patient feasibility and treatment toxicity.
Proceeding in chronological order, the first published study concerns the collection by Professor Longo and his collaborators of data on ten people, who voluntarily chose to fast in conjunction with chemotherapy. The results suggest that fasting in combination with chemotherapy is feasible, safe and has the potential to decrease the side effects caused by chemotherapy. (1)

The second study, carried out by the University of Leiden, examined the feasibility of short-term fasting and its effects on chemotherapy tolerance in a homogeneous group of patients with ovarian or breast cancer. Fasting during chemotherapy was well tolerated and showed a reduction in side effects. (2)

A clinical study published by Professor Longo in 2016 saw 18 patients fasting on water alone for 24, 48 or 72 hours before platinum-based chemotherapy, and was conducted to evaluate their safety and feasibility in cancer patients.
The potential protective effects of 72-hour fasting compared to 24-hour fasting with breast, ovarian, uterine and lung cancer are visible. (3)

The last article, preceding this, studied the feasibility and effects on the quality of life and the well-being of short-term fasting during chemotherapy in patients with gynecological cancer (ovary and breast). Short-term fasting during chemotherapy is well tolerated and appears to improve quality of life and fatigue during therapy. (4)

What does this study say?

131 patients with stage II or III breast cancer (HER2 negative) were recruited for this study. 65 of these were asked to adopt an FMD, starting 3 days before adjuvant chemotherapy. The remaining patients continued with their usual eating patterns.
Overall, these data are in agreement with previous studies, showing that FMD is safe and effective in addition to chemotherapy, at least in patients with a normal body mass index at the time of enrollment.
In addition, patients who followed FMD for multiple cycles of chemotherapy had improvements in the radiological response and were more likely to decrease cancer cells by 90-100%. In patients who have followed multiple FMDs, the damage induced by chemotherapy to the DNA of T lymphocytes is significantly reduced. This effect could be read as a “dose response”, i.e. as the number of FMD cycles increases in conjunction with the therapy, they increase the benefits.
As a general conclusion, FMD is safe in conjunction with chemotherapy treatments and has contributed to diminishing the adverse effects of the treatments themselves.

However, new and more detailed studies are needed to describe in detail the effect of FMD in this and other types of tumors.
Currently, there are several clinical studies underway to verify the safety and effects of FMD, in particular on the side effects of anti-cancer treatments and the enhancement of standard therapies. At the moment, no further information is available and we will have to wait for the conclusion of these studies.

SOURCES

Safdie, F. M., Dorff, T., Quinn, D., Fontana, L., Wei, M., Lee, C., … Longo, V. D. (2009). Fasting and cancer treatment in humans: A case series report. Aging (Albany NY), 1(12), 988–1007.
De Groot, S., Vreeswijk, M. P., Welters, M. J., Gravesteijn, G., Boei, J. J., Jochems, A., Kroep, J. R. (2015). The effects of short-term fasting on tolerance to (neo) adjuvant chemotherapy in HER2-negative breast cancer patients: a randomized pilot study. BMC Cancer, 15, 652.
Dorff, T. B., Groshen, S., Garcia, A., Shah, M., Tsao-Wei, D., Pham, H., … Quinn, D. I. (2016). Safety and feasibility of fasting in combination with platinum-based chemotherapy. BMC Cancer, 16, 360.
Bauersfeld SP, Kessler CS, Wischnewsky M, Jaensch A, Steckhan N, Stange R, Kunz B, Brückner B, Sehouli J, Michalsen A. The effects of short-term fasting on quality of life and tolerance to chemotherapy in patients with breast and ovarian cancer: a randomized cross-over pilot study. BMC Cancer. 2018 Apr 27;18(1):476. doi: 10.1186/s12885-018-4353-2.
de Groot S, Lugtenberg RT, Cohen D, et al. Fasting mimicking diet as an adjunct to neoadjuvant chemotherapy for breast cancer in the multicentre randomized phase 2 DIRECT trial. Nat Commun. 2020;11(1):3083. Published 2020 Jun 23. doi:10.1038/s41467-020-16138-3

30 June 202020 August 2020

PHYSICAL ACTIVITY AS THE ELIXIR OF LIFE

What is the secret to living longer? The most incisive factor is in our genes. We inherit longevity from our ancestors, through modified genes that protect against the risk of diseases related to aging. It’s quite common to find people with a high life expectancy within the same family tree. Genes help, but they are not enough. If we want to have a long and healthy life, we must have a healthy lifestyle and follow a well-balanced diet. The Mediterranean Diet is an excellent food model. However, if we want to go one step further in delaying the aging process and, thus, also reducing the risk of disease, it is necessary to add another fundamental aspect to our lifestyle: daily physical activity.

EXAMPLES FOR LONGEVITY

Several researchers have focused their attention on the analysis of centenarians: individuals who live to 100 years or more. The common denominator, in addition to a healthy diet, is always regular physical activity, even in old age. For example, the fishermen on the island of Okinawa, Japan, who never stop working and practice Tai Chi; in Loma Linda, California, the population walks often and trains in the gym; and in Costa Rica, individuals grow up doing physical labor. However, an example closer to home are the Sardinian shepherds who walk at least 8 km per day, going up and down the mountains; or in Calabria, where centenarians still walk to the olive groves.

THE OPTIMAL PHYSICAL EXERCISE TO LIVE LONGER

The secret to live up to 100 years, is to choose your favorite physical activity. In order to stimulate the body to optimize its physiological functions, as well as promoting muscle maintenance, it’s important to choose one that involves movement of the whole body for at least 5-10 hours a week, but without exceeding it. So what are the most suitable activities to keep us healthy and live longer? If we think that our ancestors, since prehistoric times, moved at a brisk pace across vast territories, we can assume that physical activity for the human body is the fast walk par excellence. The advice is to practice a steady and regular walk at a sustained pace, for at least 1 hour a day: going to the workplace on foot, getting off one or two stops earlier on the bus or metro, walking everywhere we would normally travel by car, avoiding elevators and escalators, etc.

We can also add an aerobic workout, such as cycling, swimming or running, which can be done for at least 30-40 minutes every other day, and for up to 2 hours on the weekends. After the first 10 minutes of aerobic exercise, one should begin to sweat. However, it’s better to ride a bike than to run because running can be too hard on your joints, especially if you are not athletically prepared. Using a bike to get around town, as well as one at home to use every now and then is a good idea. Swimming is also a good alternative, although its beneficial effects in terms of longevity are still unknown. The most important thing is to stimulate and use your muscles every day, without exceeding so as to avoid damage.

HOW TO BEST PRACTICE PHYSICAL ACTIVITY AND WHAT TO EAT AFTER

Several studies link physical activity to longevity. That is, to increase your life expectancy, it’s important to practice moderate aerobic training, with movements that burn between 3 and 6 times more calories than when seated (3-6 MET), and with peaks of intense exercise (> 6 MET). The reduction in mortality is due to intensity and quantity: 150-300 minutes of moderate (300) or intense (150) aerobic activity. To strengthen the muscles, exercises (with or without weights) for an overload of 65-70% of the maximum load are advised. Finally, within 1-2 hours after each workout, it is essential to consume a meal that is low in carbohydrates, but contains about 30 grams of protein (to promote muscle growth).

SOURCES