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Tag: longevity

  • Women Should Worry More About Muscle Than Fat For Heart Health

    Women Should Worry More About Muscle Than Fat For Heart Health

    In the study, researchers wanted to see what played a bigger role in arterial stiffness (an indicator of heart health) for women: cardiorespiratory (heart and lung) fitness or body composition. 

    The study analyzed 146 women between the ages of 16 and 58. Participants’ cardiorespiratory fitness was measured using an exercise test and researchers also collected their body fat percentage, fat-free mass index (a measure of fat-free tissue—like bone, muscle, and fluid), and mean arterial pressure (i.e., blood pressure in the arteries).

    Next, these findings were analyzed alongside the participants’ arterial stiffness to see what associations (if any) stood out.

    The two biggest factors associated with arterial stiffness were fat-free mass index and mean arterial pressure. Specifically, a higher fat-free mass and a lower mean arterial pressure were both linked to lower arterial stiffness.

    This held firm in the study regardless of body fat percentage, but older age was linked to arterial stiffness. That means the amount of fat-free mass (like muscle) you carry may play a bigger role in heart health than body fat or total body weight, but age plays a factor as well (something to keep in mind, as women tend to lose muscle mass as they age). 

    Building muscle through targeted lifestyle changes—e.g., weight training and eating more protein—is a reliable way to increase your fat-free mass.

    However, it’s important to remember that this study was observational, so we can’t know for sure that improving muscle mass will always result in better heart health.

    SaVanna Shoemaker MS, RDN, LD

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  • How To Use Lutein For Eyes Through Diet & Supplementation

    How To Use Lutein For Eyes Through Diet & Supplementation

    What is the function of lutein and these other carotenoids in this portion of the retina? “Lutein helps to protect the macula by absorbing undesirable wavelengths of blue light and stopping them from reaching certain layers of the retina, reducing the likelihood of photo-oxidative stress,”* says optometrist Kelsea Brown, O.D. Hence: Internal sunglasses.

    Your eyes are constantly working very hard and using a lot of energy, making them more susceptible to oxidative stress from extended screen time and other environmental factors. 

    All of this talk of supporting your eye health might have you asking a specific question: Can lutein enhance your eyesight? Brown offers her insight: “It does not directly function in the process of eyesight; however, it protects the macula and retina with its antioxidant properties.”*

    According to the 2018 Nutrients review, lutein has several positive effects1 on the eye—including increasing macular pigment optical density (MPOD) levels, enhancing visual acuity3 (the ability to distinguish shapes and details of objects at a distance), and bolstering contrast sensitivity4 (the ability to see the outlines of objects).*

    The review states, “through all these mechanism(s), it is quite conceivable that [lutein] may exert a pivotal role in regulating immune pathways, modulating inflammatory responses, and combating oxidative [stress].”* In other words? It’s kind of a big deal. 

    According to a Clinics in Dermatology review, lutein’s function in the eye also sheds light (no pun intended) on why it’s also found in the skin5—to protect against light.* 

    And by the way, lutein might help your sleep health as well: A 2017 Foods study found supplementation with macular carotenoids was associated with enhanced sleep quality6, potentially due to the same mechanisms that support the carotenoids’ ability to protect the eyes from blue light.* 

    Josey Murray

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  • Why Neurologists, Psychiatrists & More Trust mbg’s brain guard+

    Why Neurologists, Psychiatrists & More Trust mbg’s brain guard+

    Each of these brain-boosting ingredients imparts unique nootropic mechanisms and actions in our body and brain. There are countless supplements on the market that include these ingredients, each designed to promote brain health in different ways.

    However, not every brain health supplement includes scientifically backed (i.e., by clinical research trials) nootropic ingredients in efficacious doses and forms that deliver proactive support to promote brain longevity for all ages. Enter: brain guard+.

    We know that the time to think about your longevity and nurture your cognitive well-being is—well, now! Whether you’re 20 or 80, brain guard+ was designed for you. This innovative formula includes premium and patented nootropic ingredients (i.e., citicoline as Cognizin®, kanna as Zembrin®, and resveratrol as Veri-te™) clinically shown to promote cognitive flexibility, improve memory, increase processing speed, bolster neurotransmitter production, and increase cerebral blood flow to enhance mental clarity.* 

    Whether your goal is to elevate executive functioning, improve neuroplasticity, promote recall of memories, or combat occasional brain fog, mbg’s brain guard+ can help you achieve your brain health goals today, tomorrow, and down the road.* But don’t just take our word for it—leading cognitive health experts agree that this nootropic formula yields incredible results for brain health and longevity.

    See what board-certified neurologists, longevity dietitians, award-winning neuroscientists, and nutritional psychiatrists have to say about the brain guard+ formula and the cognitive support its nootropic trio of citicoline, kanna, and resveratrol delivers to enhance neuronal function, brain health, and mental performance throughout the life span.*

    Morgan Chamberlain

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  • A Metabolic Health Expert’s No.1 Tip For Promoting Longevity

    A Metabolic Health Expert’s No.1 Tip For Promoting Longevity

    According to nationally representative research1, failing to meet the daily recommended intake of essential micronutrients is a widespread issue in the U.S.

    A complete (and high-potency) daily multi, mindbodygreen’s ultimate multivitamin+ contains all of the essential vitamins and minerals you need on a daily basis to fill nutrient gaps in your diet. 

    But as Irvin said, we want our well-being to thrive—even in our later years. Beyond basic nutritional needs, taking a multivitamin has even been shown to increase telomere length2 (a key biomarker tied to healthy aging).*

    With 14 essential vitamins, 11 essential minerals, two trace minerals, and six longevity botanicals, it’s no wonder Irvin trusts mbg’s formula to comprehensively support his daily nutrition needs and bolster his quest to feel amazing as he ages.

    Morgan Chamberlain

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  • Socially Isolated Adults Are 30% More Likely To Develop Dementia

    Socially Isolated Adults Are 30% More Likely To Develop Dementia

    The study followed 5,022 adults over the age of 65 from the National Health and Aging Trends Study—a longitudinal and nationally representative group of older adults in the U.S.—over the course of nine years (i.e., 2011 to 2020). 

    Within the group, approximately one in four older U.S. adults faced social isolation—i.e., they had few social relationships and infrequent contact with others. the results showed that social isolation was associated with a 28% higher risk of developing dementia (25.9% of the socially isolated group had probably dementia, compared to 19.6% of the non-isolated group).

    While this statistic seems high, researchers warn that the association between dementia and social isolation may be underestimated, as older adults living in nursing homes and residential care facilities (in which dementia and social isolation are highly prevalent) were not included in this study.

    While the findings did not vary by race in this study, scientists conclude that more research is needed to determine the specific dementia-related implications of social isolation on different racial and ethnic groups, as a higher prevalence of dementia has been found in African American, Hispanic, American Indian, and Alaska Native older adults compared to White older adults. With the growing diversity of the aging population, accounting for racial and ethnic disparities within the design of future longitudinal population studies is imperative.

    Josey Murray

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  • Doing This For 3 Minutes A Day Can Help You Live Longer

    Doing This For 3 Minutes A Day Can Help You Live Longer

    For this study, researchers from Australia and Europe analyzed data from the UK Biobank on 25,241 people who considered themselves “nonexercisers,” meaning they did not make exercise part of their regular routines. The mean age of the participants was 61.8 years and the researchers followed the study group for nearly seven years. The results showed that during the study period, about 852 participants died (511 died from cancer and 266 from cardiovascular disease). 

    When researchers analyzed activity trends among the participants, they noted that participants who racked up three very short sessions of vigorous physical activity daily had a significantly lower risk of death. The results showed that those who performed three one-minute stints of vigorous activity each day had a 39% lower risk of death from any cause compared to those who did not do these bursts of activity. More specifically, they had a 49% lower risk of death from cardiovascular disease and a 30% lower risk of death from cancer.

    Those who went a step further and completed 11 minutes of short bursts of exercise daily had a 65% lower risk of death from cardiovascular disease and a 49% lower risk of death from cancer.

    As for what counts as a short burst of exercise, study co-author and professor of sport and exercise medicine at University College London Mark Hamer, Ph.D. tells The Guardian, “This could be things like playing with children. It could be [that] you see your bus just about to leave so you have to walk extremely quickly to get the bus. It may be that you live in a block of flats and you have to carry that shopping up a flight of stairs.”

    We can add this to the growing body of evidence showing that we don’t have to train for a marathon to reap the benefits of exercise. Shorter movements, when done frequently, can also minimize inactivity and have a positive effect on our strength and overall mortality risk as we get older.

    Gretchen Lidicker, M.S.

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  • The Age-Defying Secrets Summit Starts Soon — Here’s The 101

    The Age-Defying Secrets Summit Starts Soon — Here’s The 101

    Thanks to renowned nutrition experts like Joel Fuhrman, M.D., ancient medicine researchers like Nick Polizzi, sleep specialists like ​​Michael Breus, M.D., heart disease researchers like Beverly Yates, M.D., and brain health experts like Daniel Amen, M.D., this expert-led program will help you dive much deeper into the science of longevity—far beyond surface-level tips and tricks (though you’ll collect those along the way, too).

    After this summit, you’ll have a better understanding of what to eat for a longer life, how to exercise to extend your able-bodied years, which herbs can help you feel better right now and for years to come, how to actually get better sleep, how to keep your brain happy, and ultimately, how to tend to your body on a daily basis—plus, why all of this matters to your overall wellbeing. 

    Hannah Frye

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  • The 9 Best Weightlifting Shoes Of 2023 To Keep Your Body Supported

    The 9 Best Weightlifting Shoes Of 2023 To Keep Your Body Supported

    The best weightlifting shoes are designed to promote healthy technique and reduce the risk of injury–two things every gym-goer can get behind. These shoes feature either a flat sole that will allow you to root down for balance, or a wedge-shaped sole that supports proper form and better range of motion. In fact, it’s common for serious weightlifters to carry more than one pair of shoes in their gym bag and swap out for different exercises.

    Weight-lifting shoes should be sturdy, offer ankle support, and have high traction that prevents shifting as you train. Add it all up and you have something quite different from a long distance running shoe, which podiatrist Dr. Robert Kornfeld highly advises against wearing while lifting. “Long-distance running shoes are ultra-lightweight, well cushioned, and flexible, so they may not provide the needed support in more stationary types of activity where there is a lot more stance phase stress.”

    Dr. Sarah Sponaugle, a holistic chiropractor, says, “The best feature for a weightlifting shoe is one that doesn’t hinder sacrifice support while still allowing for movement in all directions.” She recommends looking for something “on the flatter side, so all 4 quadrants of the foot have good contact with the ground.” She adds that weight-lifting shoes with a low profile and a wide toe box help activate your toes and the muscles in your feet to provide a solid foundation.

    While having a great pair of weightlifting shoes plays a big part in avoiding injury, it’s still important to understand the movements and keep correct form. Don’t rely on your shoes to do it all. New to weightlifting? We recommend reading up on our guide to strength training, which breaks down the essential movements you’ll find in a standard strength training class.

    Kelsea Samson

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  • Muscle Strength Loss Increases 70% If You’re Deficient In This Vitamin

    Muscle Strength Loss Increases 70% If You’re Deficient In This Vitamin

    Researchers found that the risk of incidence of dynapenia increased by 70% for individuals with vitamin D levels under 12 ng/ml. They also found that great vitamin D deficiency (under 12 ng/ml) and deficiency (under 20 ng/ml) were risk factors for muscle strength loss for older adults without osteoporosis who also didn’t take a vitamin D supplement. This indicates that deficient vitamin D levels could compromise muscle strength. 

    This finding becomes even more salient when considering the prevalence of vitamin D deficiency and the growing aging population: You see, 29% 3of U.S. adults are already vitamin D deficient, and one in six people will be over 60 by 2030, according to the World Health Organization4.

    The results of this study suggest that vitamin D deficiency is a risk factor for the loss of muscle strength in older adults. In order to avoid the worst effects of vitamin D deficiency, it’s crucial to check your vitamin D levels, either at home or at your doctor’s office. In fact, you may want to recommend anyone in your life over 50 to do the same. To get ahead of it, consider taking a vitamin D supplement. You can find our favorites here.

    Keeping your muscles strong becomes even more important as you age, as muscle mass and strength are massively beneficial in preventing falls and injuries. (It’s so important that mindbodygreen even flagged strength training for longevity as a 2023 wellness trend.) 

    Josey Murray

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  • Cardiologist PSA: Don’t Ignore This Heart Disease Risk Factor

    Cardiologist PSA: Don’t Ignore This Heart Disease Risk Factor

    When you sleep, you give your body a chance to repair itself. In the hours we spend snoozing, our brains clear out abnormal proteins, our heart rates gradually slow, and we undergo cellular repair and rejuvenation. Our mitochondria—our body’s energy generators—also recover from the day. If these mitochondria aren’t given adequate time to recharge, board-certified cardiologist Michael Twyman, M.D. explained on a recent episode of the mindbodygreen podcast, our risk of heart disease skyrockets.

    “If you don’t heal your mitochondria at night, it almost doesn’t matter how well you eat or how much you exercise; your body has broken mitochondrial engines, and you’re not going to make energy as efficiently,” Twyman said.

    Getting a solid night’s sleep can also reduce other cardiovascular risk factors such as chronic inflammation3, high blood pressure4, and blood sugar disturbance5, according to the AHA. It brings mental health benefits too, and mental health disorders can also contribute to heart disease6.

    One study conducted on nearly 7,000 U.S. adults earlier this year found that those who reported poor sleep had a higher risk of developing heart disease7, regardless of race or sex. In another 2022 study, older people with insomnia were significantly more likely to have had a heart attack or undergone a procedure to open blocked arteries in the past 16 months than those who did not have the sleep disorder. The only other risk factors that were more significant than insomnia in this research were smoking and low physical activity. As lead study author Lars Frojd writes in a news release8, “16% of recurrent major adverse cardiovascular events might have been avoided if none of the participants had insomnia.”

    Emma Loewe

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  • 7 Brain Exercises & Activities To Do Through The Decades

    7 Brain Exercises & Activities To Do Through The Decades

    So what do brain exercises actually do, and how do they impact your mental fitness? “Brain exercises keep your brain flexible and changing—this is neuroplasticity,” says neuroscientist Tara Swart, M.D., Ph.D.

    “When we learn something new, then we get the direct benefit of that new learning but also global benefits in the brain in our executive functioning such as emotional regulation, complex problem solving, creative thinking, etc.,” Swart adds.

    Elane O’Brien Ph.D., psychologist and co-author of The Power of Play: Optimize Your Joy Potential, cites what’s known as the “theory of multiple intelligences” to further explain how brain games work.

    When we use strategy to solve puzzles or play thinking games, we engage our linguistic-verbal intelligence and put thoughts and feelings into words. This helps develop our cognition and creativity. “Intellectual play and games involving problem-solving, thinking, and practicing new mental skills can teach us how things work in the world. There is an activation of concentration, strategy, and active thinking during playtime,” says O’Brien.

    Swart adds that it’s important to play brain games throughout your life1—not just when you’re in school or when you reach older age. “Brain cells can start to shrink or die in your twenties2, so the age to start challenging your brain is when you are not naturally learning [as many new things],” she says.

    For a general rule of thumb on when to prioritize different types of brain exercise, neurologists Dean Sherzai, M.D., and Ayesha Sherzai, M.D., directors of the Alzheimer’s Prevention Program at Loma Linda University, previously told mindbodygreen that it may be helpful to focus on attention in your 20s, memory in your 30s, and executive function in your 40s and beyond. 

    Josey Murray

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  • 12 Signs Of Cognitive Decline That Shouldn’t Be Ignored

    12 Signs Of Cognitive Decline That Shouldn’t Be Ignored

    Some aspects of getting older are inevitable, and brain aging is one of them. No matter how diligently you care for your brain, a certain amount of change in cognitive function (e.g., struggling to multitask or recall someone’s name) is normal and expected.

    However, the line between typical “senior moments” and signs of serious cognitive decline can be somewhat subjective and difficult to define. This intermediate zone between normal brain aging and dementia is called mild cognitive impairment (MCI), and it can be a cause for concern—once signs of MCI begin to crop up, they can progress into dementia (typically in the form of Alzheimer’s disease) at an annual rate of 8% to 15%.

    Morgan Chamberlain

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