Longevity ⯀  

Research into longevity indicates that changes in your diet can have a dramatic effect on your ability to resist disease and live a longer, more active life. Moreover, the way you think about and interact with the foods you eat can also improve your health and increase your ability to function more effectively.

When you give more thought to the way you eat, you change your relationship with food in a broader sense. Here are 3 ways you can be more mindful in your eating habits, to improve your health and longevity.

1 – Eat A Plant-Based Diet

Research into longevity has discovered “blue zones” in the world where people seem to live the longest number of years. In these areas of the world, cultures rely on heavily on plants to make up the bulk of their diets. These individuals have less heart disease, less diabetes, lower blood pressure and generally live longer than those in areas of the world where high meat consumption is the norm. The use of high-quality vitamin and mineral supplements can be used to provide that additional nutrients needed when foregoing meat in your diet.

2 – Eat More Slowly

Too often, people gulp down their meals while sitting at their desks at work, or grab a bite from the local fast food establishment. This habit can affect your digestion, making it difficult for your body to absorb the nutrients it needs from the food that is consumed. When you slow down your eating, you taste the food more completely. You chew the food into smaller bits, which makes it easier for your gastrointestinal system to function. You will feel fuller sooner, which can help to manage your weight more effectively. Slower eating has a number of benefits that can help you to live a longer and healthier life. If you’re concerned that your foods aren’t providing the necessary nutrients that you need, you could try adding supplements, like those at AlgaeCal, to your diet.

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3 - Eat Mindfully

Mindfulness is a mental state of being “in the moment.” This condition means you have to let go of your busy thoughts and make a conscious of feeling your existence, moment by moment. This mental habit is somewhat contrary to what people normally do, thinking about what they will do next and remembering what happened the day before. Mindful eating means you put all other thoughts aside for a period of time and focus on the experience of taking nutrition into your body. This action helps you to enjoy your food more, and allows you to get the greatest benefit from your nutrition.

Healthy eating habits are more than just the foods you choose. These habits also involve making the experience of eating a more beneficial action. Although, people now engage in more hectic lifestyles, the act of eating remains a critical part of maintaining good health. When you eat more mindfully, you learn to value both the food itself and its power in allowing you to live a long and healthy life.

By  Emma Sturgis	Embed
Emma is a freelance writer currently living in Boston. When not writing, she enjoys baking and indoor rock climbing. Find her on Google +.

Nutrition  

Scientists have found foods and listed some of the nutrients that play a major role in reducing depression and helps to maintain a balanced relation between our body and mind.

Some of the nutrients are very essential for our body, or even our body demands them for our natural growth. Researchers have found some correlation between the foods and the brain and listed some of the nutrients as top fitness tracker that plays a major role in reducing depression and helps to maintain a balanced relation between our body and mind. So, let us discuss the top six nutrients that are scientifically proven to boost your mood and contributes to increasing the overall health condition.

1) Calcium

Calcium is an essential mineral for a human body. It helps to maintain strong bones and healthy blood vessels in the human body and also reduce the chances of type 2 diabetes. If our body fails to get the required amount of calcium, we have to face the side effects of calcium deficiency that seemed to be found very common in women as compared to men. High-level calcium consumption in a human body may also help in reducing the PMS-related depressions. You can take collard greens, dairy products and kale in the breakfast to boost your mood before you start your day.

2) Iron

Iron may be found in different varieties of food but plays a major role in fighting against fatigue and depression. Iron is an essential mineral in our body that helps in transporting the oxygen to our body muscles and provides the required energy. Iron anemia is a common side effect of iron deficiency that found to be very common for women as compare to men. It is vital to consume required amount of iron as it helps to reduce the chances of mood swing and also helps to boost your mood. You can eat soybeans, oatmeal or turkey to maintain the iron level in the body.

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3) Magnesium

Magnesium is a mineral that helps to protect and maintain our health condition and also plays an important role in producing the omega-3 fatty acids. The side effects of magnesium deficiency are mood swing, irritability, mental confusion and depression, etc. Magnesium helps to create serotonin, which is an omega-3 type that helps to avoid mood swings and feeling of depression and helps us to feel happy.

4) Zinc

It provides us with a healthy immune system and protects our body from outer damage. Zinc also helps us to fight against anemia, feeling of depression and anxiety, loss of appetite and hair loss, etc. A diet with proper zinc helps to decrease the symptoms of depression and thereby helps to boost your mood and maintain a positive attitude. Cashews, king Alaska, Swiss cheese and roasted pumpkin seeds are the diet loaded with proper zinc and are essential for our body.

5) Vitamin B6

Vitamin B6 is the essential mineral that helps in producing the neurotransmitters, which circulates the message from the brain to the entire body. Vitamin B6 is the essential mineral that regulates our brain function which is mainly responsible for our emotions and attitude. The low percentage of Vitamin B6 in our body can cause mental confusion, short-term anaemia, weakened immune system and feeling of depression and anxiety.

6) Vitamin B12

Vitamin B12 is an abundant mineral that helps to create red blood cells and nerves in our body. The deficiency of vitamin B12 in our body can cause fatigue, feeling of depression, delayed response or even paranoia that are mainly responsible for mood swings and anxiety. Vitamin B12 also helps in receiving the signals from brain to the rest of our body that helps to boost our mood and to maintain a positive attitude.

By  Cindy Rollins	Embed
Author Bio - Cindy is blogger and writer and she has a passion for fitness that she wants to share with you, and anyone else who is interested in living a healthier lifestyle. For more information please visit http://wearaction.com

 Nutrition  

Brain health is an important component in maintaining a healthy lifestyle. As people age they can experience a range of cognitive issues from decreased critical thinking to dementia and Alzheimer’s disease. Recent research points to nutritional factors that may help maintain brain health.

Maintaining brain health is the second most important component in maintaining a healthy lifestyle, after heart health as we age. People are at an increased risk of experiencing cognitive issues such as decreased critical thinking, slower reaction time and recall, dementia, and Alzheimer’s disease as they age. In fact, according to The Alzheimer’s Association, one in nine Americans aged 65 and older has the disease and in 2050, an American will develop the disease every 33 seconds.

Keeping both mentally and physically active is major factor in brain health. Nutrition also plays a role. Here is a look at some ingredients and supplements that may help protect and sharpen aging brains.

Cocoa Flavanols

Cocoa flavanols have been linked to improved circulation and heart health, and preliminary research is showing a possible connection to memory improvement.

A recent study showed that a specific part of the brain, the dentate gyrus, is potentially associated with age-related memory decline, and that dietary cocoa flavanols may help improve the function of this region. The study tested 37 healthy subjects, aged 50–69, who were randomized to receive either a high-flavanol diet or a low-flavanol diet  for three months.

Using memory tests and neural imaging, the researchers found marked improvements in the function of the dentate gyrus in those who consumed the high-flavanol drink. Those subjects also performed significantly better on the memory test.

In another study evidence that regular cocoa flavanol consumption can reduce some measures of age-related cognitive dysfunction, possibly through an improvement in insulin sensitivity. The double-blind, controlled, parallel-arm study involved 90 elderly subjects without clinical evidence of cognitive dysfunction who were randomly assigned to consume a beverage containing high, moderate and low levels of cocoa flavanols every day for eight weeks.

The researchers reported that there was a positive impact of the intervention on specific aspects of cognitive function.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly long-chain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are associated with heart health benefits, but have also been shown to play a potential role in cognitive health.

A study conducted recently showed that omega-3 polyunsaturated fatty acid (n-3 PUFA) supplementation appeared to be a useful tool in health promotion and cognitive decline prevention during aging. Nineteen-month-old mice were given either n-3 PUFA mixture, olive oil, or no dietary supplement for 8 weeks. Aged mice supplemented with n-3 PUFA exhibited better object recognition memory, spatial and localizatory memory, and aversive response retention, without modifications in anxiety levels.

Phosphatidylserine and Phosphatidic Acid

Two pilot studies show that a combination of phosphatidylserine (PS) and phosphatidic acid (PA) can help benefit memory, mood, and cognitive function in the elderly (Lonza, 2014). PS is an important structural component of cell membranes and is found in concentrated amounts in brain cells.

Lonza, offers MemreePlus, a proprietary combination of PS and PA. Since 2011, Lonza and PS supplier Lipogen LTD have worked together under an exclusive distribution agreement to offer Lipogen’s PS ingredients as Lonza MemreePS ingredient.

Walnuts

Walnuts are known for their heart health benefits, being a source of the omega-3 fatty acid alpha-linolenic acid (ALA). Researchers are also studying the effects of walnuts on brain function. One study suggested that dietary supplementation with walnuts may have a beneficial effect in reducing the risk, delaying the onset, or slowing the progression of Alzheimer’s disease.

The researchers analyzed the effect of dietary supplementation with walnuts on learning skills, memory, anxiety, locomotor activity, and motor coordination in the Tg2576 transgenic mouse model of Alzheimer’s disease. The experimental groups of mice were fed custom-mixed diets containing 6% walnuts or 9% walnuts, i.e., equivalent to 1 oz or 1.5 oz, respectively, of walnuts per day in humans. The mice receiving the diets with 6% or 9% walnuts showed a significant improvement in memory, learning ability, anxiety, and motor development compared to the mice on the control diet.

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Citicoline

Citicoline is a natural substance found in the body’s cells. It supplies precursors for the synthesis of phospholipids, including phosphatidyl choline, a major constituent of brain tissue; helps maintain normal levels of acetylcholine, a chemical that regulates memory and cognitive function; enhances communication between neurons; and protects neural structures from free radical damage, according to Kyowa Hakko.

Research has shown that citicoline may improve mild vascular cognitive impairment in elderly people who experience everyday lapses in memory.

Choline

Choline, which is associated with liver health and women’s health, is a precursor to the neurotransmitter acetylcholine and functions as part of phosphatidylcholine, a structural component of all cell membranes. Choline is important to the integrity of the communication systems for cells within the brain and rest of the body.

Choline may also support the brain during aging and help prevent changes in brain chemistry that result in cognitive decline and failure. One study demonstrated that the availability of choline during critical periods of brain development influenced cognitive performance in adulthood and old age, and emphasized the importance of perinatal nutrition for successful cognitive aging.

Magnesium

Magnesium is related to brain health, and supplements are sometimes recommended for those who experience serious concussions. Animal studies have shown it to improve memory, recognition, and learning. The studies have also shown it to help maintain the health of the neuron cells and increase neural plasticity.

Blueberries

Blueberries are known to have high antioxidant and anti-inflammatory activity, boasting a high concentration of anthocyanins.

Research suggests that moderate-term blueberry supplementation can offer neurocognitive benefits. The researchers noted that anthocyanins have been associated with increased neuronal signaling in brain centers, mediating memory function as well as improved glucose disposal, benefits that would be expected to mitigate neurodegeneration.

The content presented in this article should not be considered medical advice.  The content is intended for educational purposes only.

SOURCE  Institute of Food Technologists

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 Aging  

Scientists have demonstrated how an interplay between nutrition, metabolism and immunity is involved in the process of ageing. The two new studies could help to enhance our immunity to disease through dietary intervention and help make existing immune system therapies more effective.

Researchers from University College London have demonstrated how an interplay between nutrition, metabolism and immunity is involved in the process of aging.

The two new studies, supported by the Biotechnology and Biological Sciences Research Council (BBSRC), could help to enhance our immunity to disease through dietary intervention and help make existing immune system therapies more effective. As we age our immune systems decline. Older people suffer from increased incidence and severity of both infections and cancer. In addition, vaccination becomes less efficient with age.

In previous BBSRC funded work, Professor Arne Akbar’s group (UCL Infection & Immunity) showed that ageing in immune system cells known as ‘T lymphocytes’ was controlled by a molecule called ‘p38 MAPK’ that acts as a brake to prevent certain cellular functions. They found that this braking action could be reversed by using a p38 MAPK inhibitor, suggesting the possibility of rejuvenating old T cells using drug treatment.

In a new study published recently in Nature Immunology the group led by Dr Sian Henson shows that p38 MAPK is activated by low nutrient levels, coupled with signals associated with age, or senescence, within the cell.

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It has been suspected for a long time that nutrition, metabolism and immunity are linked and this paper provides a prototype mechanism of how nutrient and senescence signals converge to regulate the function of T lymphocytes. The study also suggests that the function of old T lymphocytes could be reconstituted by blocking one of several molecules involved in the process. The research was conducted at UCL alongside colleagues from Complejo Hospitalario de Navarra, Pamplona, Spain.

The second paper, published in The Journal of Clinical Investigation, showed that blocking p38 MAPK boosted the fitness of cells that had shown signs of ageing; improving the function of mitochondria (the cellular batteries) and enhancing their ability to divide.

"One new possibility for their use is that these compounds could be used to enhance immunity in older subjects. Another possibility is that dietary instead of drug intervention could be used to enhance immunity since metabolism and senescence are two sides of the same coin."

Extra energy for the cell to divide was generated by the recycling of intracellular molecules, a process known as autophagy. This highlights the existence of a common signaling pathway in old/senescent T lymphocytes that controls their immune function as well as metabolism, further underscoring the intimate association between ageing and metabolism of T lymphocytes.

This study was conducted by researchers from UCL, Cancer Research UK, University of Oxford and University of Tor Vergata, Rome, Italy.

Professor Arne Akbar said: “Our life expectancy at birth is now twice as long as it was 150 years ago and our lifespans are on the increase. Healthcare costs associated with ageing are immense and there will be an increasing number of older people in our population who will have a lower quality of life due in part to immune decline. It is therefore essential to understand reasons why immunity decreases and whether it is possible to counteract some of these changes.

“An important question is whether this knowledge can be used to enhance immunity during ageing. Many drug companies have already developed p38 inhibitors in attempts to treat inflammatory diseases. One new possibility for their use is that these compounds could be used to enhance immunity in older subjects. Another possibility is that dietary instead of drug intervention could be used to enhance immunity since metabolism and senescence are two sides of the same coin.”




SOURCE  University College London

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 Phosphatidylserine  

Researchers have discovered that an oyster-based health supplement improves the functioning of genes involved in degenerative brain disorders, including Parkinson's disease and Familial Dysautonomia (FD).

Widely available in pharmacies and health stores, phosphatidylserine is a natural food supplement produced from beef, oysters, and soy. Proven to improve cognition and slow memory loss, it's a popular treatment for older people experiencing memory impairment.

Now a team headed by Professor Gil Ast and Dr. Ron Bochner of Tel Aviv University's Department of Human Molecular Genetics has discovered that the same supplement improves the functioning of genes involved in degenerative brain disorders, including Parkinson's disease and Familial Dysautonomia (FD).

In FD, a rare genetic disorder that impacts the nervous system and appears almost exclusively in the Ashkenazi Jewish population, a genetic mutation prevents the brain from manufacturing healthy IKAP proteins — which likely have a hand in cell migration and aiding connections between nerves — leading to the early degeneration of neurons.

When the supplement was applied to cells taken from FD patients, the gene function improved and an elevation in the level of IKAP protein was observed, reports Prof. Ast. These results were replicated in a second experiment which involved administering the supplement orally to mouse populations with FD.

The findings, which have been published in the journal Human Molecular Genetics, are very encouraging, says Ast. "That we see such an effect on the brain — the most important organ in relation to this disease — shows that the supplement can pass through the blood-brain barrier even when administered orally, and accumulate in sufficient amounts in the brain."

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Already approved for use as a supplement by the FDA, phosphatidylserine contains a molecule essential for transmitting signals between nerve cells in the brain. Prof. Ast and his fellow researchers decided to test whether the same chemical, which is naturally synthesized in the body and known to boost memory capability, could impact the genetic mutation which leads to FD.

Researchers applied a supplement derived from oysters to cells collected from FD patients. Noticing a robust effect on the gene, including a jump in the production of healthy IKAP proteins, they then tested the same supplement on mouse models of FD, engineered with the same genetic mutation that causes the disease in humans.

The mice received the supplement orally, every two days for a period of three months. Researchers then conducted extensive genetic testing to assess the results of the treatment. "We found a significant increase of the protein in all the tissues of the body," reports Ast, including an eight-fold increase in the liver and 1.5-fold increase in the brain. "While the food supplement does not manufacture new nerve cells, it probably delays the death of existing ones," he adds.

That the supplement is able to improve conditions in the brain, even when given orally, is a significant finding, notes Ast. Most medications enter the body through the bloodstream, but are incapable of breaking through the barrier between the blood and the brain.

In addition, the researchers say the supplement's positive effects extend beyond the production of IKAP. Not only did phosphatidylserine impact the gene associated with FD, but it also altered the level of a total of 2400 other genes — hundreds of which have been connected to Parkinson's disease in previous studies.

The researchers believe that the supplement may have a beneficial impact on a number of degenerative diseases of the brain, concludes Ast, including a major potential for the development of new medications which would help tens of millions of people worldwide suffering from these devastating diseases.


SOURCE  Tel Aviv University

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