7 Heart Healthy Foods for Longevity – Part 1

Do you wish to live a long, healthy life? We are all aware that we can’t live forever but we can take good care of our health by nurturing our bodies the best ways possible which will naturally help us extend our lives.

According to researches, experts have identified people who tend to live longer and healthier lives are consistent in eating meals that help to nourish the body for maximum health. In other words, they only consume foods that are beneficial to the body and avoid foods that are processed, packaged or those that contain additives.

Though there are chances that genetics may predispose us to many kinds of diseases, we still have control over our health and dietary choices. Although there are no guarantees about how our health might be when we age or how long we’re going to live, there are effective steps that could be taken to live a healthier and more enjoyable life. There are 7 heart healthy foods that promote longevity which will be discussed below.

#1 – Blueberries

Blueberries have been described as “super-fruits” as they are capable of blocking as well as reversing most of the aging consequences. They are incredible anti-aging food that keeps the brain healthy by boosting mental health. The dark hues present in berries shows their high antioxidant content, which ward off free radicals that lead to aging and stop new cells from growing in order to stay healthy.

Besides being a powerhouse sources of antioxidants which delivers multiple benefits, blueberries also possess the ability to bring positive impacts to multiple aging processes. Recent studies have shown that blueberry extracts can signifcantly increase life span. Blueberries also deliver maximum nutrition for minimum calories. With regular consumption, belly fat could also be reduced.

In comparison to other fruits, blueberries contain less sugar so it is less likely to affect your insulin levels, making them a great option for a fast guiltless snack. As they are low-glycemic fruits, they help to keep your insulin levels balanced as well as keep you focused. These fruits are also packed with fiber which keeps your digestion on track, maintain your cholesterol levels, and develop a healthy weight necessary for optimal longevity.

Berries of all kinds are healthy which contain concentrated amounts of phyto chemicals which help to fight heart disease, DNA damage, metabolic syndrome and even cancer. As a result, blood vessels will be more flexible which can help avoid the risks of developing a heart disease. Rather than the whole fruit, it’s the particular flavanoid components of blueberries which deliver so many healthy benefits. These compounds are able to enhance high blood pressure, decrease cardiovascular risk factors as well as enable the brain to function well even after stroke.

Recent studies have proven that blueberries help to prevent brain deterioration as well as protect memory-associated regions of the brain from possible oxidant and inflammatory damages.

Blueberries are becoming a critical element of a science-based longevity program due to their richness in anthocyanins and pterostilbenes. Researches have discovered new data showing that blueberries are capable of delaying aging and can lead to longevity.

#2 – Avocados

People do not consume avocados mainly because of their unique taste, but also because of their impressive heart health benefits. Avocados represent one of the most nutrient-dense foods which provide health-boosting nutrients such as protein, magnesium, vitamin E, B6 vitamins and folic acid. Besides, they are a good source of anti-inflammatory fats that minimizes aging in the body.

According to a dietitian in Washington, avocados are rich in mono- and poly unsaturated fats which enable energy to be generated easily. Consequently, blood cholesterol levels and risk of heart disease can be minimized. This fruit does not only help to reduce bad cholesterol, but also boost levels of good cholesterol. As stated in Reader’s Digest, the high contents of monounsaturated fats can help restrain insulin resistance which aid in regulating blood sugar levels. Among all the fruits, the low carb and sugar levels present in avocado helps to better maintain blood sugar. Apart from that, the high levels of potassium present in avocados help to keep blood pressure under control.

As avocados are a water-packed source of fat, they are easily digested and absorbed into the body compared to processed or animal-based fats. The consumption of avocados is most effective when they are ripe as it is where their nutrients have entirely developed and are best tolerated. Avocado acts as a great multi-purpose food to satisfy cravings and can even be used as a fat replacement when it comes to baking. It can also be used to substitute some of your favorite dairy dishes. Other than that, it can also be added to soups, dessert whips, as well as other recipes.

Research has shown that avocado consumption leads to multiple positive health effects which include better weight management and appetite booster. The publication of a Nutrition Journal based on a 7 year analysis in 2013 discovered that avocados are linked to a minimized risk of metabolic syndrome where a variety of symptoms are shown which may increase the likelihood of stroke, cardiovascular disease as well as diabetes. It also enables better absorption of other nutrients into the body.

Other than that, researchers have also revealed that avocados help to optimize cholesterol levels within as little as one week, and contain compounds that restrain and destroy oral cancer cells and enables protection against liver destruction. However, even though consumption of avocados provides many health benefits, the main risk of this fruit is over consumption which may cause weight gain due to the fat content. It may also resort to nutritional deficiencies as fat takes a longer time to digest, which keeps you feeling full for a longer period of time compared to other nutrients.

Health and Wellness over Age 50 – Blood Lab Test Results – Part 3

On April 17, 2020 I published the second article about health and wellness and understanding lab test results. This post is a follow-up to the first two pieces I wrote. No post would be complete without a legal disclaimer; I am not a doctor nor am I giving medical advice – I am simply sharing thoughts from my journey to creating a stronger body and mind! I hope they help you along your journey.

Please feel free to go back and read the first two discussions on my blog if you have not seen them yet, or reach out to me directly if you have questions you don’t feel comfortable posting!

In the first two articles I gave you an idea of the basic readings to test for, and what some of them mean. Most of us, if you are remotely health conscious, are aware of your lipid panels (cholesterol) and maybe some of the basic vitamin and hormone levels. Unless you are diabetic, most people are not aware of their glucose levels or insulin.

In this final piece (for now!) about blood lab test results, I want to talk several additional endocrinology reproductive hormones, and why they are important. If you are someone who need actual medical attention to address your own health issues, please seek professional help. I cannot stress this enough. If you are someone who just has questions, or wants to learn more, make an appointment and ask your primary care physician to draw these labs, sit down with you, and explain them.

The following readings are part of the regular panels I monitor;

  • Follicle Stimulating Hormone (FSH)
  • Prolactin
  • Luteinizing Hormone
  • Progesterone
  • Estradiol
  • DHEA-5
  • SHBG
  • Testosterone
  • Free Testosterone
  • IGF-1
  • Cortisol

I won’t go over all of these readings here and now but let’s focus on a couple of them and why they’re important! (Please note I am referencing healthline.com for the medical terms)

Follicle Stimulating Hormone (FSH) is an important part of the reproductive system. It’s responsible for the growth of ovarian follicles. Follicles produce estrogen and progesterone in the ovaries and help maintain the menstrual cycles in women. In men, FSH is a part of the development of the gonads as well as sperm production.

High FSH Levels in Women

If you’re a woman with high FSH levels, this may indicate:

  • a loss of ovarian function, or ovarian failure
  • menopause
  • polycystic ovarian syndrome, which is a condition in which a woman’s hormones are out of balance, causing ovarian cysts
  • a chromosomal abnormality, such as Turner’s syndrome that occurs when part or all of one of a woman’s X chromosomes is missing

High FSH Levels in Men

If you’re a man with high FSH values, this may indicate:

  • Klinefelter’s syndrome, which is a rare condition in men caused by an extra X chromosome that can affect male development
  • testicles that are absent or not functioning properly
  • testicles that have been damaged by a disease such as alcohol dependence
  • testicles that have been damaged by treatments such as X-rays or chemotherapy

DHEA or dehydroepiandrosterone, is a hormone that’s produced by your body. Some of it is converted into the major male and female sex hormones testosterone and estrogen. Its effects can be driven by the actions of testosterone and estrogen after this conversion occurs, as well as by the DHEA molecule itself. Understanding your DHEA level could be the key to better understanding things like libido, weight gain or loss, an even depression. Before you consider taking any supplements for this, be sure to consult your doctor.

Cortisol is a stress hormone released by the adrenal glands. It’s important for helping your body deal with stressful situations, as your brain triggers its release in response to many different kinds of stress. However, when cortisol levels are too high for too long, this hormone can hurt you more than it helps. Over time, high levels may cause weight gain and high blood pressure, disrupt sleep, negatively impact mood, reduce your energy levels and contribute to diabetes. Understanding your cortisol levels is an important aspect of your overall health but remember, they are highest in the morning so if you have this checked in your labs, make sure you do it early in the morning!

Last but not least, testosterone. I saved the best for last because this is certainly one of the most discussed/debated and highly talked about of the hormones!

Testosterone is a hormone produced by the human body. It’s mainly produced in men by the testicles. Testosterone affects a man’s appearance and sexual development. It stimulates sperm production as well as a man’s sex drive. It also helps build muscle and bone mass.

Testosterone production typically decreases with age. According to the American Urological Association, about 2 out of 10 men older than 60 years have low testosterone. That increases slightly to 3 out of 10 men in their 70s and 80s.

Men can experience a range of symptoms if testosterone decreases more than it should. Low testosterone, or low T, is diagnosed when levels fall below 300 nanograms per deciliter (ng/dL).

A normal range is typically 300 to 1,000 ng/dL, according to the Food and Drug Administration. A blood test called a serum testosterone test is used to determine your level of circulating testosterone.

A range of symptoms can occur if testosterone production drastically drops below normal. Signs of low T are often subtle. Here are signs of low T in men.

  • Low sex drive or difficulty with erection
  • Fatigue and loss of energy
  • Hair and muscle loss
  • Mood changes
  • Increased body fat

If you’ve enjoyed reading these updates, let me know. Also, please reach out and let me know what you would like to read more about. As I build this blog, my IG account, and my You Tube Channel (eventually), and my businesses, I will start sharing more about my own personal journey to health and wellness. Thank you!