Key to a long life? Having good BLOOD circulation

Healthy circulation is the key to a longer life, research suggests.

People with good blood flow to their body’s smallest blood vessels live for longer, scientists found, according to express.co.uk.

The link between longevity and ‘micro-circulation’ was uncovered by research into Italian ‘SuperAgers’ with a median age of 92.

The body’s microcirculation delivers oxygen and nutrients to cells while removing toxins and waste products.

It also controls blood pressure and body temperature by dilating or constricting the capillaries that supply the muscles, organs and skin.

Centenarians showed similar levels of a chemical called Bio-ADM that boosts blood flow in the body’s capillary networks as people 30 years their junior.

Genetics, exercise and a Mediterranean diet all play a role in living longer, but scientists have been searching for ‘biomarkers’ that indicate longevity.

Professor Salvatore Di Somma said: “Very low concentrations of this biomarker (Bio-ADM) indicate a microcirculatory system allowing good blood perfusion of organs and muscles.

“A good microcirculation is what makes marathon runners perform better than the average man or woman at the same heart rate.”

The La Sapienza University pilot study looked at residents of the Cilento region in the province of Salerno in southern Italy.

Women in the region live to an average of 92, eight years more than the Italian average, while men live to 85, six years longer than average.

The first group consisted of 29 ‘SuperAgers’. The second was made up of 52 relatives with a median age of 60 living in the same household.

These were compared with a group of 194 healthy people with a median age of 64.

Scientists found that the SuperAgers’ bio-ADM values were as low as those in both younger groups.

Andreas Bergmann, of the German diagnostic company Sphingotec which carried out blood analyses, said: “We are excited about the connection between bio-ADM levels and a good microcirculation as an indicator for good quality of life.

“If bio-ADM proves to be a reliable biomarker for longevity this will open up the avenue to a systematic analysis of the factors contributing to longevity.”

Researchers now plan to explore whether elements of the local Mediterranean diet affect bio-ADM levels.

Also read:

• A powerful reason to eat like the Greeks

10 Longevity Secrets from the Greek Island of Ikaria

On the Greek island of Ikaria, people forget to die.

For the most part, they also forget to get sick — the island’s many nonagenarians experience relatively little cancer, cardiovascular disease or dementia.

This small island in the north Aegean Sea has been the subject of much study by researchers across the world. Every outsider wonders: What is the secret to a long and healthy life?

1. Drink goat’s milk. The people of Ikaria regularly drink goat’s milk.  It is rich in tryptophan which is a natural anti-depressant.   80 percent of all people over 90 have consumed goat’s milk many times per week throughout their life.

2.  Live in the mountains. Living in a mountainous region leads to a more active lifestyle.  People naturally complete more physical activity which maintains weight and lowers risk of heart disease.

3.  Eat the Ikarian diet. The diet of these islanders is a variation of the Mediterranean diet that focuses on whole grains, veggies, fruits, olive oil,  beans, and low in meat and sugar. Uniquely, though, it’s lower in grains and fish, but high in potatoes.

4.  Eat lots of healthy greens. A major part of the diet is the consumption of many different greens that are full of nutrients and some contain more antioxidants than green tea or wine.  The greens grow abundantly in fields and on the side of the road, and Ikarians frequently eat wild green salads.

5.  Eat less. Stop eating when you are 80% full.

6.  Drink herbal tea. People in Ikaria regularly drink herbal tea.  The consumption of many herbal teas give the residents a boost in all the nutrients contained in herbal tea, which contain compounds that lower blood pressure and decrease the risk of heart disease and dementia.

7.  Get plenty of rest. They nap regularly on the island.  Napping 4 times a week for at least 30 minutes helps lower risks for diseases and helps keep your body primed to work during the best hours.

8.  Dip into a hot spring. Radium is a nasty word in America, but the Ikarians have sworn by radium-rich hot springs since the 4th century. Reduction in joint pain, stress, and skin irritation are often cited as benefits.

9.  Take your time. Time is not a priority on Ikaria.  There is no sense of urgency and people routinely fudge times and show up whenever they feel.  Remember there is no reason to rush and taking your time lowers heart-harming stress hormones.

10.  While many Ikarians attribute their long lives to the clean air, some will tell you:  “We just forget to die.”

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Experts tell doctors they should prescribe olive oil, vegetables and nuts before turning to pills

Eating a healthy Mediterranean diet could be better than statins at cutting the risk of an early death, a major study has found.

Leading experts said people with cardiovascular disease should be prescribed a diet high in olive oil, vegetables and nuts before doctors consider turning to pills.

The findings, presented in Rome at the world's biggest heart conference, found that people with cardiovascular disease who followed the diet were 37% less likely to die than patients who did not. Doctors said the study offers a simple way for people with heart disease to boost their survival chances – with no risk of side effects.

The Mediterranean diet is already known to protect healthy people from developing heart problems, diabetes and cancer.

But the new study is the strongest evidence to date that it could also be a powerful treatment for people who already have cardiovascular disease. These patients are nearly always prescribed statins, which reduce levels of cholesterol, and are proven to save lives. The medication cuts the chance of early death among people with cardiovascular disease by 18%, according to a 2013 review involving 200,000 patients.

Some experts say statins are priceless. But many GPs and patients are concerned about over-prescription of the pills. A Mediterranean diet is typically rich in fruit and vegetables, fish, and olive oil. It usually involves low levels of carbohydrate, sugar and processed food – but people who follow it do not usually count calories or watch their fat intake.

Experts think the diet has such a strong impact on heart patients because it is high in protective fats, such as omega-3 fatty acids and mono-unsaturated fatty acids.

The Italian team looked at the diet of nearly 1,200 heart patients and tracked them for seven years.

In that time 208 patients died. After taking into account other factors such as diabetes, smoking, cholesterol levels and age, they calculated that those who most closely followed the 'ideal' Mediterranean diet were 37% less likely to die during the study period than those whose eating patterns were the farthest from the Mediterranean diet.

Scientists warned that people prescribed the drugs should not stop taking them without speaking to their doctor. But they said people with heart disease – whether they are taking statins or not – could significantly improve their life expectancy if they changed their eating habits.

Researcher Professor Giovanni de Gaetano, of the IRCCS Neuromed Institute in Pozzilli, Italy, said: 'First of all doctors should consider diet before drugs.

'It could allow patients to get the benefits of statins but without the side effects.'

Presenting his data at the European Society of Cardiology Congress, Professor de Gaetano said statins remained important. But he added if more doctors advised patients to change their diet, statin use might be reduced. He suggested Government subsidies would make it easier for people to follow the Mediterranean diet. 'The problem is that the NHS pays for drugs, but it does not pay for vegetables and fruit.'

London cardiologist Dr Aseem Malhotra, who has long advocated a diet-driven approach to maintaining health, said the results were 'extraordinary'.

He added: 'The Mediterranean diet is more powerful than any drug at reducing death rates in patients with cardiovascular disease.

'It's the powerful anti-inflammatory effects of foods such as olive oil, nuts, oily fish and vegetables where the benefits lie, and unlike cholesterol-lowering statin drugs, come without side effects. It's time for the NHS to embrace lifestyle medicine to save it from the collapse being predominantly driven by diet-related disease.'

Professor Jeremy Pearson, associate medical director at the British Heart Foundation, added: 'It is good to know that even if you already have a history of cardiovascular disease, adhering to a Mediterranean diet reduces the risk of death.'

Pensioners who spend little more than half an hour a day pottering in the garden reduce their chance of dying from a heart attack or stroke by half, researchers have found.

Light exercise such as walking, fishing or gentle cycling for four hours a week was associated with a 54% reduction in deaths from heart conditions over the next 12 years, with a 31% drop in heart attacks and strokes, according to researchers at the University of Oulu in Finland.

Also read:

• A powerful reason to eat like the Greeks
• Fast food puts Mediterranean diet on 'endangered list'

Fast food puts Mediterranean diet on 'endangered list'

The death of the Mediterranean diet: Experts said the Mediterranean diet has decreased by 70% in Greece. They have blamed a shift towards fast food and mass tourism.

Global experts say the Mediterranean diet - long celebrated for its health benefits - is going out of fashion in the countries where it was once a daily regimen, and they're blaming the growth of fast food and mass tourism.

Lluis Serra-Majem, head of the International Foundation of Mediterranean Diet, said it has decreased by 70% in Greece over the last 30 years and 50% in Spain.

The diet is rich in starchy foods such as bread and pasta, fruit and vegetables, extra virgin olive oil, red wine, some fish, and a small amount of meat - and experts fear its devastating decline may be irreversible.

Found to varying degrees in all countries bordering the Mediterranean Sea, the diet was added in 2010 to Unesco's Intangible Cultural Heritage of Humanity list for seven countries - Croatia, Cyprus, Greece, Italy, Morocco, Spain and Portugal.

It was praised by the United Nations for promoting hospitality, neighbourliness, intercultural dialogue and creativity.

But experts are now exploring ways to revive it, from making it appealing to teenagers, to persuading people to buy fresh and sometimes costlier food in a period of economic crisis.

Less than 15% of the Spanish population still eats a Mediterranean diet, while 50 to 60% do so sometimes.

Between 20 to 30% have ditched it altogether, said Serra-Majem.

'The decline has various causes. We are witnessing a globalisation of eating habits, with (the spread of) the "Western diet"', he said, pointing a finger of blame at the growth of tourism. 'Uncontrolled tourism leads to high urbanisation and... increased consumption of meat, refined flours and a reduction of the traditional diet.'

With people choosing to cook less often, the decline has been more marked in coastal areas, particularly in Spain or Italy's Adriatic coast, he added.

In Greece, younger generations have given in to the lure of fast food, said Antonia Trichopoulou of the Hellenic Health Foundation.

Experts are alarmed because the shift towards fast food has contributed to the rise in obesity, cancer, cardiovascular disease and diabetes among populations previously known for their longevity.

Seven in 10 Greek adults are now overweight or obese and about 11 per cent have diabetes, said Trichopoulou.

Serra-Majem said the Mediterranean diet combined with physical activity could prevent many diabetes cases. 

In addition to the health fallout and associated medical costs, the diet's decline has also had an impact on the environment.

'Almost 25% of greenhouse gas emissions come from food production,' said Serra-Majem.

Experts also fear the diet's decline will put local skills and traditions, including harvesting, fishing, animal husbandry and conservation, at risk of extinction.

Of those who are sticking with it, the Mediterranean diet is a hit with 'educated people and those who belong to higher social classes' in Greece, said Trichopoulou.

She said: 'It is more related to a social problem and education than money, because vegetables and fruits are relatively cheap.'

Independent expert Florence Egal said promoting sustainable tourism and local food production can help to revive the diet.

In Spain's Balearic islands, including Majorca and Ibiza - two destinations loved by Britons - tourists eat at buffets in large hotels and oranges go unpicked in the countryside because imported fruit costs less, she added. 

Also read: A powerful reason to eat like the Greeks

A powerful reason to eat like the Greeks

Eating a Mediterranean diet may be your key to living longer. That's according to a new study led by Immaculata De Vivo, associate professor at Brigham and Women's Hospital in Boston and Harvard Medical School.

The diet involves eating items off a menu that is rich in vegetables, fruits, nuts, beans and peas, unrefined grains, olive oil and fish. It keeps dairy, meat and saturated fats to a minimum. And you can have a glass of red wine with dinner without cheating.

The diet has been consistently linked with health benefits that includes helping you manage your weight, and it can lower your risk for chronic issues such as cardiovascular disease.

This new research looks at data from 4,676 healthy middle-aged women involved in the Nurses' Health Study, an ongoing study tracking the health of more than 120,000 U.S. nurses since 1976.

It found women who ate a Mediterranean diet had longer telomeres.

Telomeres are part of your chromosomes, the thread-like structures that house your DNA. At the end of these chromosomes are telomeres, a kind of protective "cap" that keeps the structure from unraveling. It thereby protects your genetic information.

Even in healthy people, telomeres shorten with age. Shorter telomeres are associated with aging, lower life expectancy and age-related diseases such as artherosclerosis, certain cancers and liver disease.

Scientists have noticed some lifestyle choices such as smoking, being overweight or obese and drinking a lot of sugar sweetened drinks can prematurely shorten a person's telomeres.

Scientists believe oxidative stress and inflammation can also shorten them.

Fruits, vegetables, olive oils and nuts -- the key components of a Mediterranean diet -- have well-known antioxidant and anti-inflammatory effects. The team of U.S. researchers led by De Vivo therefore wanted to see whether the women who stuck with this diet had longer telomeres.

"This is the largest population-based study addressing the association between Mediterranean diet adherence and telomere length in healthy, middle aged women," they write. The study included completed detailed food questionnaires and blood tests to measure telomere length.

Each participant had a calculated diet score ranging from 0 to 9 points; a higher score signifies a closer resemblance to the Mediterranean diet. Each one point change in diet score corresponded an average of 1.5 years of telomere aging.

Telomere shortening is irreversible but healthy "lifestyle choices can help prevent accelerated shortening," says De Vivo.

These findings further support "the health benefits of greater adherence to the Mediterranean diet for reduction of overall mortality, increased longevity and reduced incidence of chronic diseases, especially major cardiovascular diseases."

None of the individual dietary components was associated with telomere length. Researchers suggest that means the whole diet is an important element, rather than one item being a kind of superfood.

Dr. Peter Nilsson, a professor of Clinical Cardiovascular Research at Lund University in Sweden, who wrote an accompanying editorial, suggests that the variation in telomere length and dietary patterns may also be because of genetic background factors.

With these results, De Vivo and her research team hope in the future to figure out which components of the Mediterranean diet may be having a bigger impact on telomere length.

Next they also hope to study the same thing in men.


How can you make these guidelines part of your daily diet? 

• Eat at least five servings of fruit and vegetables a day. 
• Eat fish at least three times a week. 
• Eat legumes such as beans, peas and lentils, at least three times a week. 
• Choose white meat over red meat. 
• Use extra virgin olive oil or a handful of mixed nuts every day. 
• If you enjoy alcohol, stick to one glass of wine a day. 
• Limit commercially made cakes, pastries and biscuits. 
• Limit sweetened cold drinks to less than 1 a day. 
• Limit consumption of red and processed meats.