The impact of diet on specific age-related diseases has been studied extensively, but few investigations have adopted a more holistic approach to determine the association of diet with overall health at older ages. We examined whether diet, assessed in midlife, using dietary patterns and adherence to the Alternative Healthy Eating Index (AHEI), is associated with aging phenotypes, identified after a mean 16-year follow-up.
Data were drawn from the Whitehall II cohort study of 5350 adults (age 51.3±5.3 years, 29.4% women). Diet was assessed at baseline (1991-1993). Mortality, chronic diseases, and functioning were ascertained from hospital data, register linkage, and screenings every 5 years and were used to create 5 outcomes at follow-up: ideal aging (free of chronic conditions and high performance in physical, mental, and cognitive functioning tests; 4%), nonfatal cardiovascular event (7.3%), cardiovascular death (2.8%), noncardiovascular death (12.7%), and normal aging (73.2%).
Low adherence to the AHEI was associated with an increased risk of cardiovascular and noncardiovascular death. In addition, participants with a “Western-type” diet (characterized by high intakes of fried and sweet food, processed food and red meat, refined grains, and high-fat dairy products) had lower odds of ideal aging (odds ratio for top vs bottom tertile: 0.58; 95% confidence interval, 0.36-0.94; P=.02), independently of other health behaviors.
By considering healthy aging as a composite of cardiovascular, metabolic, musculoskeletal, respiratory, mental, and cognitive function, the present study offers a new perspective on the impact of diet on aging phenotypes.
Moderate joggers lived the longest during a 30-year study. The green bars show joggers who had a significantly lower risk of dying during the study compared with people who didn't exercise. The blue bars do not show statistically significant differences with non-joggers.
Until further studies can help physicians personalize their advice on exercise, researchers agree that the safest bet is to listen to your body and cut back if you experience pain or excessive fatigue between workouts. Many people check off marathons and triathlons from their bucket lists and then ease back into shorter workouts.
Resistance training with weights, balance exercises, and stretching also become more important as the body ages, to combat the loss of muscle mass, balance, and flexibility. “Optimal aging includes not just cardiovascular fitness but retention of overall muscle strength,”
People have been trying to figure out forever what the right amount of exercise is, but the focus lately is on the shortest period possible.
In the past, formal recommendations have called for a substantial amount of regular exercise. For example, published guidelines from the Health and Human Services Department in 2008 suggested 150 minutes of moderate exercise per week — the equivalent of five 30-minute walks. The guidelines added that 75 minutes of vigorous exercise a week, like jogging, could be substituted.
These guidelines were based on a large body of science showing that 150 minutes of moderate exercise was associated with a longer life span and a reduced risk of heart disease, diabetes and other illnesses.
"Ever wonder what is going on chemically in the body while you sweat it out at the gym? The euphoric feelings during and after exercise, as well as the muscle soreness that might just come a day later, don't just appear magically. Your body is made up of millions of chemical reactions, which result in different physical and mental feelings. Take a look at some of the top hormones and chemicals that are released when you workout."
Physical actitivity is a great way to cleanse and renew your system. Focus on longer moderate paced movements, or physical activites like gardening for constant engagement of your muscles without overwork. And most importantly, drink plenty of fluids to allow toxins to be flushed from the body.
Cake mix wins top foodie awards Whitsunday Times Tania Hubbard, a co-founder of The Gluten Free Grain Free Company, created the range of mixes that took first place in the health and wellness category of the awards.
Even when you know physical activity is good for you, it's easy to keep dragging your feet—literally. We all have reasons to stay inactive, but sometimes those reasons are based more on myth than reality. Here are some of the most common myths about physical activity and ways to replace them with a more realistic, can-do spirit.
=> Myth 1: "Physical activity takes too much time." Physical activity does take some time, but there are ways to make it manageable. If you don't have 30 minutes in your daily schedule for an activity break, try to find three 10-minute periods. If you're aiming for 60 minutes daily—a good goal if you're trying to avoid weight gain—perhaps you can carve out some "fitness time" early in the day, before your schedule gets too busy. Another idea is to combine physical activity with a task that's already part of your daily routine, such as walking the dog or doing yard chores.
=> Myth 2: "Getting in shape makes you tired."
Once you begin regular physical activity, you're likely to have even more energy than before. As you progress, daily tasks will seem easier. Regular, moderate-to-brisk physical activity can also help you to reduce fatigue and manage stress.
=> Myth 3: "The older you are, the less physical activity you need."
Most people become less physically active as they age, but keeping fit is important throughout life. Regular physical activity increases older people's ability to perform routine daily tasks and to stay independent longer. No matter what your age, you can find a physical activity program that is tailored to your particular fitness level and needs.
=> Myth 4: "Taking medication interferes with physical activity."
In most cases, this is not true. In fact, becoming more active may lessen your need for certain medicines, such as high blood pressure drugs. However, before beginning a physical activity program, be sure to inform your doctor about both prescription and over-the-counter medications you are taking, so that your health can be properly monitored.
=> Myth 5: "You have to be athletic to exercise." Most physical activities don't require any special athletic skills. In fact, many people who have bad memories of difficult school sports have discovered a whole world of enjoyable, healthful activities that involve no special talent or training. A perfect example is brisk walking—a superb, heart healthy activity. Others include bicycling, gardening, or yard work, as long as they're done at a brisk pace. Just do more of the activities you already like and already know how to do. It's that simple.
In 1863, William Banting wrote a booklet called Letter on Corpulence, Addressed to the Public which contained the particular plan for the diet he followed. It was written in the form of an open letter in the form of a personal testimonial. Banting accounted all of his unsuccessful fasts, diets, spa and exercise regimes in his past, then described the dietary change which finally had worked for him, following the advice of a physician. His own diet was four meals per day, consisting of meat, greens, fruits, and dry wine. The emphasis was on avoiding sugar, saccharine matter, starch, beer, milk and butter. Banting’s pamphlet was popular for years to come, and would be used as a model for modern diets. Initially, he published the booklet at his personal expense. The self-published edition was so popular that he determined to sell it to the general public. The third and later editions were published (see the archived comoplete booklet at he link on teh image) The pamphlet's popularity was such that the question "do you bant?" referred to his method.
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