Survival of the Fittest Tom LaFontaine, Ph.D., a clinical exercise physiologist based in Columbia, Mis- souri, says, “Mounting evidence shows that engaging in regular aerobic and strength exercise offers robust defenses against life-threatening diseases such as heart disease and several cancers.” One important marker of long-term health, particularly among women, notes LaFontaine, is bone mineral density (BMD). Aſter menopause, BMD decreases in women and can lead to osteopenia—low BMD—and osteoporo- sis—pathological loss of BMD. “Women with osteoporosis are particularly at risk for fractures, especially of the hip, which can lead to a reduced lifespan.” LaFontaine recommends weight-


bearing exercises such as walking, jogging and high-intensity weight train- ing to significantly improve BMD; and he’s proven that it works. “In 2012, we started a program called Older Women on Weights (OWOW), in which 40 post-menopausal women with an aver- age age in the low 60s train with heavy weights. Some even participate in weight- liſting competitions.” “We have observed women in this


group move from osteopenia to normal BMD and from osteoporosis to osteope-


Finding Inspiration Smith, the septuagenarian marathoner, was inspired to make a change nearly 50 years ago when her 3-year-old daughter teased, “You can’t catch me!” during an innocent game of tag. She knew she had to make a change. She tried diet pills, fad diets and


other quick fixes, but realized they were worthless. However, each evening Smith tuned in to Gabe Mirkin, a physician who hosted a national radio program about health and fitness. Following his advice, Smith be-


Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in community, eat meals and go to bed at regular times, in sync with circadian rhythms.


~Eve Van Cauter


nia based on pre- and post-bone density DXA scans,” he says. What’s more, the women in LaFontaine’s program have formed new friendships, benefitting from a strong network of social support.


LEARN MORE, LIVE LONGER Blue Zones: BlueZones.com


Reducing Environmental Cancer Risk, President’s Cancer Panel Report: Tinyurl.com/CancerRiskReport Life expectancy by zip code: Tinyurl.com/ZipCodeLongevity Plant-based diets explained: Tinyurl.com/PlantDietExplained Dietary Guidelines for Americans: Health.gov/dietaryguidelines/2015 Hara Hachi Bu: Tinyurl.com/HaraHachiBuDiet Food Sleuth Radio segments: Lori Taylor: keto diets and intermittent fasting: Tinyurl.com/LoriTaylorInterview


Dorothy Sears: intermittent fasting and circadian rhythm: Tinyurl.com/DorothySearsInterview Eve Van Cauter: importance of sleep: Tinyurl.com/EveVanCauterInterview


Tips to cope with loneliness: Tinyurl.com/TeEffectsOfLoneliness Vitamin N: 500 Ways to Enrich Your Family’s Health & Happiness, by Richard Louv Improve sleep quality by reducing exposure to blue light at night: JustGetFlux.com


gan eating a diet rich in organic fruits, vegetables, whole grains, beans, nuts and seeds, and says today she doesn’t want to put anything in her body that interferes with her lifestyle. She outlines the steps to her transformation in the book, Lifestyle by Nature: One Woman’s Break from the Unhealthy Herd to Roam Forever Healthy in Nature’s Lifestyle Change Herd. Te first step—finding internal strength—is the most important, she says. “Most people have something in their lives they can point to for strength.” In addition to running 60 to 100


miles each week, Smith practices tai chi, meditates and enjoys camaraderie with her running mates. She also has an up- beat attitude, believing in the importance of passion, perseverance and “taking negative experiences and making them positive.” According to a report in the Journal of the American Medical Associa- tion Network, this spirit of optimism is protective against heart disease and other causes of death.


Eating Well, but


Not Too Much Food is a major contributor to both qual- ity of life and life extension. Global and national recommendations to eat more fiber-rich whole grains, fruits, vegetables, nuts and seeds, and omega-3 fatty acids, while decreasing added sugars and sodium, all help reduce our risk for life-shortening diseases. Te plant-based Mediterranean diet consistently rises to the top for its health-fortifying benefits. However, in contrast to our Western


culture’s practice of eating until belt-bust January 2020


19


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