Turning fifty while writing a book about aging certainly adds a personal touch to the subject. And perhaps that’s why Dr. Michael Greger’s "How Not to Age" is such a hit. Tackling the complex world of longevity, the book is one insightful read!
Dr. Greger spent three years sifting through over 20,000 scientific papers to separate fact from fiction. The result? A book packed with more than 13,000 citations. The goal? To understand aging and show how we might extend not just our lifespans, but our "healthspans" - the years we live disease-free. After all, what's the point of living to 100 if you're sick and frail for the last 20 years?
So, if you've ever wondered why we age, if it's possible to slow it down, or just want a dive into the cutting-edge research, "How Not to Age" might be your thing.
Summary
Aging is a complex process influenced by various factors, many of which are within our control. By making informed lifestyle choices, particularly in areas such as diet, exercise, sleep, and stress management, we just might extend our healthspans!! Live long and prosper!
The Hallmarks of Aging
Aging! This weird, inevitable phenomenon has fascinated scientists for decades. One of the most intriguing aspects of aging is how much control we might have over it. Research suggests that only about 15 to 30 percent of our lifespan is determined by our genes. Know what that means? That our lifestyle choices play a significant role in how we age. Before we get to that however, let’s understand aging first.A landmark paper, “The Hallmarks of Aging” cited over 7,000 times...
The Other Two Hallmarks of Aging
So? Curious about the other two hallmarks? Well, they’re cellular senescence and telomeres! These pieces of the aging puzzle hold profound implications for extending our healthspan.Let's start with cellular senescence. Fifty years ago, microbiologist Leonard Hayflick made a groundbreaking discovery - human cells in a petri dish do not continue dividing forever. They can only replicate about fifty times before becoming Zombie Cells and entering this irreversible state known as cellular senescence – where they stop dividing. And as we...
Watch Your Diet
At the very beginning we said our lifestyle choices play a major role in how quickly this rust of old age sets in, remember? So, let's see how what you eat impacts those aging hallmarks we just covered. Greger has some food recommendations: The clear standout? Nuts. Nuts are a longevity snack, no kidding! Studies show that even just a handful or two per week can cut your mortality risk in half, comparable to jogging for several hours. From lowering...
Not on the Menu!
You now know the good guy, but what about the not-so-good guys? These not-so-good foods might as well be wearing 'I heart Aging' t-shirts, because they're that bad! And to meet them, let’s turn to Blue Zones. Certain regions around the world have remarkably high concentrations of centenarians – people who have reached the ripe old age of 100 or more. These so-called "blue zones" have captivated researchers for decades. They share several key characteristics, and the most striking similarity...
Beverages
Ever heard that the human body is 70% water? FYI, it’s only true for newborns. Older adults are like at 50%. As we age, we become more susceptible to dehydration due to reduced thirst sensation and kidney function. So, what should we drink to stay healthy and hydrated? A panel of health experts, including Dr. Walter Willett from Harvard, ranked beverages from best to worst. Their top choice? Water, unsurprisingly. Tea and coffee tied for second place, preferably without sweeteners....
The Rest of Your Lifestyle
Food choices are important, but they’re not only thing in your lifestyle, y’know! Other factors impact our health and longevity, too! Like, exercise. Exercise is basically a tune-up for your cellular engines. It revs up your body's antioxidant defenses and even kickstarts your autophagy into high gear. Who knew a gym could be anti-aging, right?The American College of Lifestyle Medicine, of which Greger is a founding member, recognizes exercise as a key component of health. However, physical activity and its...
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About the Author
Michael Greger, M.D. FACLM is a physician, New York Times best-selling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, among countless other symposia and institutions; testified before Congress; has appeared on shows such as The Colbert Report; and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial. In 2017, he was honored with the American College of Lifestyle Medicine with its Lifestyle Medicine Trailblazer Award.
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