ing full, Blue Zone Okinawans practice hara hachi bu—eating until one is no longer hungry, but stopping before feel- ing full. “We know caloric restriction extends
life,” says Lori Taylor, clinical dietitian and Core Faculty of Integrative and Functional Nutrition at Saybrook University, in Pasa- dena. “But no one wants to do it, because it’s no fun.” Instead, Taylor recommends intermittent fasting, eating only during a set window of 10 or 12 hours each day to reduce caloric intake. Similarly, Dorothy Sears, Ph.D., a
professor of nutrition at the Arizona State University College of Health Solutions, has researched the impacts of both intermittent fasting and circadian rhythm on how our bodies handle calories. She recommends a “prolonged
nightly fast” of 12 to 13 hours, as well as reducing caloric intake aſt er 6 to 8 p.m. to help maintain a healthy weight and stave off such diseases as Type 2 diabetes and obesity-related cancers. Most signifi - cantly, she found that a 13-hour nightly fast reduced breast cancer recurrence by 36 percent among 2,300 breast cancer survivors in the Women’s Healthy Eating and Living study. Both improving diet quality and
restricting calories appear to help slow the rate of aging at the genetic level, in part by preserving the length of our telomeres—
Most people have something in their lives they can point to for strength.
~Betty Holston Smith
the structures at the end of chromosomes that protect our DNA. T e Mediterranean diet, with its abundance of protective an- tioxidant and anti-infl ammatory nutrients such as vitamins C and E, polyphenols and omega-3 fatty acids, help prevent age-asso- ciated telomere shortening.
T e Sleep Connection Michael Grandner, Ph.D., director of the Sleep and Health Research Program at the University of Arizona College of Medicine, says Americans tend to see sleep as unpro-
ductive time, but it’s a “biological require- ment for life.” In fact, it is one of the three pillars
of health, along with good nutrition and exercise, says Eve Van Cauter, Ph.D., former director of the Sleep, Metabolism and Health Center at the University of Chicago. “Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. T ey spend time in commu- nity, eat meals and go to bed at regular times, in sync with circadian rhythms.” No matter how long we live, we want
to make the most of our time on Earth. Beyond diet and exercise, fi nding our personal passion, reducing stress and spending time in nature and with those we love can add years to our lives. Despite our virtual social networks,
real human connection is vital for physical and mental health. According to a report in the journal Heart, loneliness is as danger- ous as smoking for heart disease and stroke risk. So volunteer, join a club, sign up for a community garden plot, yoga or dance class, or host regular potlucks or game nights—these just might be among the best prescriptions for staying young.
Melinda Hemmelgarn, the “Food Sleuth,” is an award-winning registered dietitian, writer and nationally syndicated radio show host based in Columbia, MO. Reach her at
FoodSleuth@gmail.com.
Coming Next Month FEBRUARY
Regenerative Medicine plus: Cardiovascular Health
20 Austin Area Edition
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