“Exercise might be the most important longevity ‘drug’ that we have for extending the quality and perhaps quantity of our years of life,” Dr Peter Attia Physician and Author

Whilst cardiovascular exercise is undoubtedly important, the latest research points to the development and maintenance of lean muscle (together with good metabolic health) as the key to a enjoyable, disease free later life.

After the age of 30 years, we lose 5% of our muscle mass per decade.  Also the composition of the muscles we have change as we age – with the fast twitch (strength) fibres being replaced by the slow twitch (endurance) fibres.

Population studies of the use of resistance/strength based exercise, shows that is can significantly reduce the incidence of the diseases called the “4 horsemen of the apocalypse” – heart/circulatory disease, cancer, diabetes and dementia.

Muscles together with the hormone insulin manage blood glucose (muscles soak up glucose), increase your BMR (basal metabolic rate – the rate you burn calories at rest) and reduces body fat.  Strength training also maintains and even increases bone density.

Well what type of strength training should you do to benefit from the massive health benefits shown in studies?

1.  Perform strength training to include all major muscles groups – legs, hips, back, abdomen, chest and shoulders
2. Exercise 2 to 3 times per week
3. All weighted exercise is useful – bands, weights and even bodyweight
4. 6 to 12 repetitions of each exercise and 2 or 3 set

As cells age and become damaged or mutate, the body will normally dispose of the damaged cells via a process of programmed cell death called “apoptosis”.

However for some reason as yet not fully understood, this process of removing the damaged cells does not always happen and the body effectively “zombifies” a number of these cells that are not killed into a state called “senescence”, but where the cells can long longer replicate/divide.

Senescent cells exist in a state of suspended animation BUT they do keep on secreting a number of very inflammatory proteins which can lead to ageing AND illness.  Senescent cells are known to cause – diabetes, osteoarthritis, heart disease, cancer, Alzheimers and Parkinson’s Disease.

Research is ongoing within the world of pharmaceuticals/nutraceuticals and preventative medicine into a whole range of drugs that called SENOLYTICS that actively seek out senescent cells and destroy them.  Research so far would seem to indicate these drugs may indeed slow down (or possibly reverse ageing).

So apart from taking part in medical research and clinical trials are there any foods or supplements that may have a similar effect – well yes there would appear to be?

The following are commonly found in commercial supplement products and may well have the ability to reboot the programmed cell death process to remove the “zombie” cells.

Common Ingredients Targeting Senescent Cells

• Fisetin
• Quercetin
• Apigenin
• Curcumin
• NAC (N-Acetyl-Cysteine)
• Theaflavins

Anxiety – that feeling of dread or foreboding accompanied by physical bodily sensations (eg sweating, rapid heart rate, nausea etc) – has been with the human race since we lived in caves.  Indeed anxiety is an evolutionary trait that helps keep us safe in a hostile world by changing our behaviour eg being careful near rivers and lakes.  Later anxiety probably developed as a tool to keep social groups together (to stray outside social norms generates anxiety).  So in it’s original state anxiety was adaptive and functional.

However in the modern world commentators speak of an epidemic of anxiety disorders, partly the result of the complexity of societies and technologies.  Unrelieved anxiety states however damage our physical health by depressing the immune system and on a psychological level make life miserable.

Some of the simplest ways to reduce our anxiety are via exercise and diet.

1. Strength training (low to moderate resistance)
2. Aerobic training (low to moderate intensity)
3. Mindfulness and Yoga moderate our interioception (the perception of bodily sensations) and reduce habitual mental reactions to changes in bodily sensations.
4. Good quality sleep, 7 to 8 hours, is essential for all over health both physical and mental
5. Being in nature for 1 hour a day has been shown to reduce anxiety
6. Eat a healthy diet and maybe try a probiotic and have lots of fibre in your diet.  Good gut health is associated with reduced anxiety levels as a healthy microbiome helps produce feel good hormones like serotonin, dopamine and a chemical called butyrate

Within the body of Yoga are many therapeutic practices to help the practitioner overcome illness and mental distress, through the practice of asana (exercises), pranayama (breathing) and meditation/relaxation.  This post will look at a simple but highly effective technique to relieve two common digestive issues.

It is estimated that about 12% (8 million) of the population in Great Britain have Irritable Bowel Syndrome and 20% (13.5 million) have acid reflux.  Both conditions can be debilitating and greatly interfere with our lifestyles.  Untreated both conditions can lead to more serious problems.

In Yoga it is believed that gastric problems are often the result of insufficient or excess Agni (the energy of the gastric fire) centred at the navel.  Surya Bhedhana is a highly effective technique to manage the symptoms of IBS and Reflux.

A Simple Pranayama Practice to Balance Agni – Surya Bhedhana

1. Take a comfortable seated posture – sitting on a chair is acceptable.  The most important thing is to keep the spine erect.  Close the eyes.  DO NOT PRACTICE THIS TECHNIQUE DRIVING, SWIMMING OR IN ANY VULNERABLE SITUATION.
2. Begin by observing the breath and try to slightly lengthen the exhalation.
3. This practice consists of breathing through the right nostril and out through the left nostril.
4. Take the index finger and place it at the eyebrow centre – you will be using the middle finger and thumb to open and close the nostrils
5. Close the left nostril and breathe in gently through the right nostril – then close the right nostril, release the left nostril and exhale.  Immediately close the left nostril and repeat the cycle of inhale via the right nostril and exhale via the left.  All breaths are normal length and intensity.
6. Continue to inhale through the right nostril and out through the left for 15 to 20 minutes.
7. Lie down and relax for 10 minutes
8. Surya Bhedhana can be practiced for up to 2 or 3 times per day.
9. A stronger version of this practice is to breathe in and out solely through the right nostril.

NB – People with uncontrolled high blood pressure or serious cardiac issues should seek the personal guidance of a professional teacher before proceeding.

There are many techniques in Yoga to help when anxious and depression – here are some of the simplest techniques for you to try.

Anxiety

1.  Exhale for longer than you inhale
2.  Focus on relaxing the tongue when you feel stressed

Depression

1. Keep the outer corners of the eyes open
2. Inhale for longer than you exhale

For serious and long lasting anxiety or depressive states please consult your doctor or mental health professional.  Yoga practitioners should seek the help of an experienced Yoga teacher.

We are all aware of days when we little energy, feel sluggish and just want to slouch around all day.  On other days we feel driven, have lots of energy, feel a bit edgy and are mentally active.  Occasionally we have those days when we seem to be perfectly balanced mentally and physically and the World seems a very benign comfortable place.

Well in Yoga there is a concept that material things (including ourselves) are affected by the Gunas.  The Gunas are states of energy and affect all matter universally.  There are 3 states (or attributes) of energy or prana, these being –

• Tamas – ignorance, inertia, laziness
• Rajas – passion, activity, movement
• Sattwa – goodness, calmness, harmony

These attributes are in constant flux in our bodies, but in Yoga we are aiming for a balance of Tamas and Rajas which is said to naturally bring about the meditative peaceful state of Sattwa.

When we are more Rajasic the energy or prana in our bodies is said to move the FRONT of the body and when we are more Tamasic the prana moves to the BACK of the body.  In Sattwic states the prana resides in the centre of our beings.

Arohan/Awarohan Meditation

This is a daily practice to bring energy or prana back into balance.

1. Sitting in a comfortable seated position, take a few moments to sense the body, emotions and mind.  Have the eyes closed.
2. On the inhalation visualise the breath start to ascend from the base of the pelvic floor travel up the FRONT of the body until it reaches the throat – at this point the breath moves to the BACK of the upper neck and continues to travel up the back of the skull until it reaches the top of the head.  Here the inhalation finishes.
3. On exhalation visualise the breath moving down the FRONT of the forehead, face and chin – when it reaches the throat the breath moves to the BACK of the lower neck and travels down the spinal column to the tailbone and pelvic floor.  At this point the exhalation finishes.
4. REPEAT steps 2 and 3 for 5 to 10 minutes
5. At the end of the practice sit quietly and observe the energy state of the body

NOTE – It may help to visualise this breath movement as a “figure of 8” with the crossover point at the throat/neck

The Difference Between Allergies and Intolerances

The symptoms of both conditions may be very similar and can even confuse the experts, as both cause unpleasant symptoms and inflammation!

Generally food allergies are triggered by a protein and cause the body’s immune system to over react – with serious systemic symptoms (maybe life threatening).

Food intolerances generally only affect the digestive tract and are less severe than allergies.  They are caused by –

1. absence of an enzyme
2. psychological stress
3. IBS
4. Sensitivity to food additives
5. Inflammation of gut when exposed to gluten

Common Foods Causing Allergies

• Milk (and dairy produce) – mainly seen in children
• Peanuts
• Tree Nuts
• Soy
• Eggs
• Fish
• Shellfish

Common Foods Causing Intolerances

• Dairy – usually caused by a sugar called lactose
• Gluten – a protein found in many grains, especially wheat, barley. Gluten intolerance may present as Coeliac Disease or the less severe Non Coeliac Gluten Intolerance.
• Caffeine
• Alcohol

Dealing with Allergies and Intolerances

Allergies –

• Total avoidance of allergen
• Desensitisation via oral immunotherapy
• Anti histamines (mild to moderate reactions)
• Adrenaline injections (severe reactions)

Intolerances –

• Remove or reduce consumption of foods causing symptoms – an exclusion diet may be required to identify the culprits
• Improve gut health generally via dietary changes and improving gut flora
• Treat chronic gut infections eg H Pylori or candida
• Add supplements to diet – especially Glutamine, N-acetyl glucosamine (NAG), Quercetin, Deglycyrrhizinated Licorice (DGL) and pre/probiotics.

Could I Have Leaky Gut Syndrome?

Up until recently the concept of leaky gut syndrome was dismissed by most in mainstream medicine.

The intestinal lining is made up of enterocytes and interspersed with immune cells.  These enterocytes form “tight junctions” and only allow certain items to pass in and out of the gut, such as simple sugars, fatty acids and amino acids.  However, when this barrier gets worn down and develops more and more microscopic holes, it allows other compounds to “leak” through, causing your health to suffer.

It is now thought that the bacteria in your gut (your microbiome or gut flora) tell the immune cells in the lining of the intestine what can be let through the gut wall.

If too many unpleasant molecules “leak” through the gut wall, the body’s inflammatory response is raised and a state of chronic inflammation occurs.

Many researchers advise to avoid “industrial” ultra processed foods that cause damage to the gut wall in the first place, increase our vegetable/fibre intake, use more plant oils and generally have a high quality diet.  Again pre and probiotic supplements may help.

Whilst fitness disciples (and the media) often focus on cardiovascular training (eg cycling, running etc.), numerous studies have shown the importance of developing and maintaining strength for quality of life, longevity and avoiding chronic disease.

Some researchers even suggest that strength training is similar to saving into a pension, as when we get older the lean muscle mass we have built will protect us from chronic illness and frailty that often accompanies aging.

The development of muscular strength and endurance has been linked to reduced risk of CV disease, dementia, diabetes/metabolic syndrome and even cancer (the four great threats as we age).

By building muscle mass and strength we improve metabolism and reduce inflammation in the body.  Strength training is also a very effective way of managing weight.

There is increasing evidence that we should focus on the following elements in our strength workouts –

• Grip Strength

Any exercises that work the upper limb up to and including the shoulder and upper back are useful, eg bicep curls, push ups

• Balancing both Concentric and Eccentric movements in our workouts

Concentric exercise – movements where the muscle shortens as it contracts (lifting a weight).  Eccentric exercise – movements where the muscle lengthens as it contracts (putting a weight down).

• Pulling Exercises

Exercises could include rowing, pull ups, deadlift and clean

• Hip Hinging Exercises

These are often whole body exercises and include deadlifts, squats and lunges

There is a lot of research and scientific effort going on at the moment into understanding aging and the consequences of aging.  Most of this research is NOT concerned with extending lifespan but increasing our healthspan – that is reducing the length of time in later life when many people become chronically ill or frail.

The two biggest factors in aging would now appear to be –

1. Cell senescence
2. mTOR

Cell Senescence

After cells have replicated (divided) a number of times, they should die through a process known as apoptosis whereby they die.  However some cells don’t die but go into a twilight state – still alive but not dividing, what the press have called “zombie” cells.  However these cells can secrete toxic chemicals which have been linked to many diseases of old age.  The chemicals produced by “zombie” cells are highly inflammatory.

The more senescent cells we have, the older we become.

mTOR

mTOR is a protein complex found in most cells and it’s role appears to be to allow the body to manage periods of starvation.  With mTOR switched on our body enters “growth mode” and cells are instructed to grow and divide ie we age.  The key to slowing aging may be to regularly “switch off” the mTOR complexes found in our cells

Slowing Aging – What We Can Do

1. Diet 1 – Limit calorie intake, possibly have 1 or 2 limited fasts per week
2. Diet 2 – Increase the amount of wholegrains, nuts, seeds, oily fish, complex carbs, vegetable protein, limited dairy and no red meat (red meat contains methionine). Have no ultra processed foods or simple sugars
3. Diet 3 – Vitamin D3 strengthens the immune system and pre/probiotics for the gut can be helpful
4. Work at losing central fats (abdominal fat) – abdominal fat cells secrete highly toxic inflammatory chemicals. As well as good diet, learn to relax (cortisol is a big factor in the accumulation of belly fat aka “stress belly”) and ensure you get a good night’s sleep.
5. Keep your brain young by keeping moving. Learn new skills or hobbies – music and language learning seem to be particularly helpful in building “cognitive reserve” to help guard against mental decline.
6. Take part in strength training 2 or 3 times per week as well as cardio vascular exercise 3 to 5 times per week. Think about taking up High Intensity Interval Training – 15 minutes per day for 3 to 5 days per week has been shown to be highly effective.

In Yoga it is said that the nature of the mind is to become focussed on certain thoughts, desires and aversions.  This leads to samskaras forming in the individual mind.  This invariably leads to mental pain and distress.

What is Mindfulness –

“Paying attention on purpose to the present moment, without judgement”

Jon Kabat Zinn

MINDLESSNESS PRECLUDES OUR EXPERIENCING OF OTHER THINGS AND IS IMPOVERISHING.  Over time knots of fear (granthis) develop because of this narrow focus of our attention and the mind wishing to stay within it’s habitual ways.  The end result is Dukha or pain.

10% of nerve impulses are from brain to body – 90% are from body to brain.  With mindfulness we can experience this other 90% of experience.  Mindfulness also allows us to consciously choose rather than reacting to events.

Mindfulness can be practiced when –

• Washing/showering
• Getting dressed
• Eating
• Walking
• Washing up
• Cleaning house
• Shopping

Applying Mindfulness to Yoga

Follow any standard Yoga practice you like, however focus on –

• Breath – inhale entering (deepening) in posture and exhale when coming out of posture.
• Watch for physical sensations of tension and relaxation in the body.
• Watch for the upwelling of emotions during practice, especially ANGER, IMPATIENCE and BOREDOM.
• When mind wanders from practice – REMEMBER YOURSELF – draw back and focus.