Longevity

We all know that increasing muscle mass boosts our metabolism and improves body composition. New research published in Endocrine Reviews has found that skeletal muscles play a pivotal role in optimizing numerous areas of your health. Skeletal muscles maintain your posture, facilitate voluntary movement, protect your joints and are essential for breathing and body temperature regulation. What’s more, emerging evidence shows that skeletal muscles can secrete hormone-like proteins, like an endocrine organ, which can communicate with cells, tissues and organs throughout the body. This muscle-based, molecular messaging system can help keep your body and brain in top condition and can improve liver and blood vessel health and even have an anti-aging effect on the skin. Here’s a look at how muscles can positively impact your health.

Move to release myokines

‍For the first time ever, researchers are beginning to understand the biochemical mechanisms that make exercise so beneficial. While there is still much to learn in this area, it’s clear that movement triggers skeletal muscles to release myokines. They are a group of hormone-like proteins that may have autocrine (talks to different parts of the same cell), paracrine (signals adjacent cells), and endocrine effects. The latter makes it possible to “talk” long-distance to tissues and organs throughout the body, including the brain, adipose tissue, bone, liver, gut, pancreas, vascular bed and skin. The result is relaying messages to take a specific health-protective action. For example, after a workout, your skeletal muscles secrete a myokine called IL-10, which sends a message to the immune cells in your liver to lower inflammation.

Muscle boosts brain function‍

Regular exercise and building muscle mass reduce anxiety and depression, bring more blood flow to the brain, and can even improve and preserve cognitive function.
In fact, researchers at McGill University found that low muscle mass is associated with faster cognitive decline.
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Movement encourages skeletal muscles to release two myokines, irisin and CTSB, that communicate with, and increase, levels of the molecule brain-derived neurotrophic factor (BDNF) in the brain. BDNF promotes cell survival and regulates plastic changes related to learning and memory.

The muscle-immunity connection‍

Contracting muscles boost your immune system. They secrete several myokines, including IL-6 and IL-1RA, that help to regulate the function of immune cells such as macrophages and monocytes. IL-6 and IL-15 also regulate the maturation and distribution of natural killer (NK) cells that take action on tumors.
That’s not all: Active muscle produces an amino acid called glutamine, which is consumed by immune cells such as lymphocytes and macrophages to enhance their energy and performance.

Muscle benefits bone health‍

From a mechanical standpoint, moving your muscles regularly helps to maintain bone density, reduce your risk of fractures and improve bone healing. Additionally, exercise releases myokines Irisin, IL7 or IL15 from your muscles. These are associated with overall bone health, including formation, mineralization and recovery from fractures.

Your exercise prescription‍

It’s clearer than ever that fitness should be a priority in your lifespan and healthspan plan. How should you pump up? Research suggests that overall myokine levels are lower in moderate physical activity and abundant after workouts that are longer or high-intensity. Speak with your Fountain Life Health Coordinator for assistance in creating a fitness regimen that will bring out the best in your body, so you can live a long and healthy life.

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SOURCES
https://muhc.ca/news-and-patient-stories/news/ri-muhc-study-shows-association-low-muscle-mass-cognitive-decline#:~:text=Muscles%20also%20secrete%20molecules%20that,greater%20risk%20of%20cognitive%20decline.
https://www.who.int/news-room/fact-sheets/detail/physical-activity
https://www.frontiersin.org/articles/10.3389/fneur.2018.00698/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7288608/
https://www.nature.com/articles/nrrheum.2014.193

https://my.clevelandclinic.org/health/body/21787-skeletal-muscle
https://www.frontiersin.org/articles/10.3389/fphys.2020.582258/full
https://www.frontiersin.org/articles/10.3389/fncel.2019.00363/full

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Physical activity is more than just a solution to keep weight in check. It acts as a universal remedy, offering a myriad of benefits to our mental and physical health, thereby improving our overall wellbeing. Regular exercise can not only prolong your life but also mitigate depressive symptoms, improve sleep quality, and slow down mental deterioration. Here are 5 reasons you should start exercising right now:  

1. Exercise helps you live longer

Consistent physical exercise contributes significantly to longevity by strengthening the body's vital functions and warding off chronic diseases. Several studies have revealed a correlation between regular exercise and an extension in lifespan, largely due to exercise's role in maintaining a healthy weight, boosting the immune system, and reducing risks of diseases like heart disease, diabetes, and certain types of cancer. A 30-year study on the role of moderate to heavy exercise in decreasing mortality revealed a strong connection between longer periods of exercise and longevity. The research showed that 150 – 300 minutes of vigorous exercise per week decreased all-cause mortality by 35% to 42%. Double the amount of moderate physical activity has a similar impact on mortality.  

2. Exercise helps you sleep better

Regular exercise can significantly improve the quality of sleep by helping you fall asleep faster and deepening your sleep. Physical activity increases the amount of time spent in deep sleep, the most physically restorative sleep phase, where the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. Additionally, the rise in body temperature during exercise may contribute to improved sleep by helping it drop during sleep, inducing a state of drowsiness.  

3. Exercise staves off cognitive decline

Exercise also plays a vital role in combating cognitive decline, which is often associated with aging. Engaging in regular physical activity boosts the blood flow to the brain, nourishing the cells with vital oxygen and nutrients. Studies have shown that consistent exercise can lead to increased brain size and volume. A 2011 study revealed that moderate exercise training increased the size of the hippocampus (the part of the brain responsible for memory) by 2%, and even reversed age-related declines in brain size. Exercise also stimulates the production of hormones that can promote the growth of brain cells, enhance learning, and improve memory capabilities. In this way, regular physical activity can effectively slow down cognitive decline and even protect against dementia and Alzheimer's disease in older age. Another study found an inversely proportional relationship between the amount of exercise and subjects' self-reported experience of cognitive decline. These benefits also extend to subjects with Alzheimer's Disease and dementia.  

4. Exercise slows the physiological effects of aging

Not only does exercise hamper cognitive decline, but it also slows and reverses the physiological signs of aging. As we age, our skeletal muscles undergo a process known as sarcopenia, characterized by a gradual loss of muscle mass and strength. This typically begins around the age of 30 and accelerates after 60. Factors contributing to sarcopenia include reductions in nerve cells responsible for sending signals from the brain to the muscles to start movement, a decrease in the ability to turn protein into energy, not getting enough calories or protein each day to sustain muscle mass, and a lack of physical activity. Not surprisingly, some form of exercise reduces the effects of age-related decline in muscle tissue, as well as overall physical performance such as strength, balance, endurance and flexibility.  

5. Exercise treats depression and anxiety

Exercise can significantly contribute to the management of depression. Primarily, it stimulates the release of endorphins, often referred to as "feel-good" hormones, which induce a sense of well-being and euphoria. Physical activity also enhances the production of serotonin, a neurotransmitter responsible for regulating mood, sleep, and appetite, which is typically low in individuals suffering from depression. In addition, engaging in regular exercise can provide a sense of accomplishment, divert attention from stressful thoughts, and improve self-esteem. In fact, researchers have found that exercise is 150% more effective than antidepressants or cognitive behavior therapy at reducing moderate depression, anxiety and psychological distress. Moreover, the same study revealed that exercise programs of shorter duration have the greatest benefit in reducing psychological symptoms.

Regular exercise has the power to transform not only our physical health but also our mental and cognitive wellbeing. It can extend our lifespan, enhance sleep quality, slow cognitive decline, counteract the effects of aging, and even serve as an effective remedy for depression. These compelling reasons make incorporating regular physical activity into our daily routine a necessary part of any wellness plan.  

With advances in medical science and an increased focus on healthy living, we have more control over our lifespan and healthspan than ever before. But the key to longevity isn't just about staying alive, it's about thriving in our golden years. Here, we provide simple, yet effective evidence-based strategies that can be easily incorporated into your daily routine to not only add more years to your life but also enhance your vitality and well-being as you age.

Exercise

Physical activity serves as a near-universal remedy for contemporary health issues. It enhances muscular strength, optimizes cardiovascular functioning, and diminishes the risk of injuries. Exercise has demonstrated multiple pathways through which it can effectively prolong one's lifespan.

A 2022 study illustrated the life-extending benefits of frequent exercise. Researchers analyzed the exercise and activity patterns of over 416,420 adults across a 30 year period. Applying a Cox regression analysis to the self-reported activity data, researchers found that moderate aerobic exercise (defined as 150–299 minutes per week) resulted in a 19% to 25% lower risk of all-cause, cardiovascular disease, and non-cardiovascular disease mortality. Vigorous exercise was less effective at reducing mortality, but still had an impact (2% to 4%).

Most notably, the gains in longevity were more pronounced for those who hadn’t exercised previously, indicating that those new to fitness stand to improve their health at a greater degree than people who’ve always exercised regularly. This is good news if you’ve just begun your physical fitness journey.

Adding muscle strengthening exercise to one’s fitness and activity routine also impacts longevity. Another study looked at activity and mortality data from 1997 to 2014, with researchers performing the same regression analysis to correlate exercise level with all-cause mortality. The study found that one hour per week of muscle strengthening exercise provided a reduction in all-cause mortality, with gains up to 3 hours, at which point the benefits begin to decline.

According to these two studies, an optimal exercise program would include five hours of aerobic activity, plus up to three hours of muscle strengthening exercise per week. Even if you do one of these activities, you will still be lowering your risk of mortality across several areas.

If you are considering starting or adding to your current workout routine, consider adding functional fitness. The purpose of functional fitness is to mimic everyday movements so that your body is strong enough to function without injury. Good exercises to try are squats and lunges for legs, and pushups and dips for upper body and core. Using large muscle groups with these exercises not only provides strength- and muscle-building benefits, but it also raise your heartrate to give aerobic and cardiovascular benefits.

You might have seen articles on the practice called “rucking”, which is essentially walking over hills with a weighted backpack. This activity provides aerobic benefits and strengthens the lower body in two different ways. First, climbing hills works the calves, hamstrings, quadriceps and gluteus muscles. Going downhill engages the knees and hip flexors, which are very important in stopping forward motion, such as when you trip or fall. Lack of strength and flexibility in these muscles causes falls in older people, which are a leading cause of injury and illness.

Change your diet

Food is our fuel for living. It makes perfect sense that when we put better fuel into our bodies, we reap the rewards in improved health and vitality. But the food we eat often determines how well, and how long, we’ll live.The link between diet and longevity was illustrated in a research study that correlated various healthy eating patterns, with human mortality. This study compared the mortality of a cohort of over 100,000 to their eating patterns, as defined in the chart below:

The analysis found that the less likely a person was to eat in any one of these dietary patterns, the greater their likelihood of death from cardiovascular disease, cancer, and respiratory disease. In addition, the Alternate Mediterranean Diet and Alternative Healthy Eating diet were inversely associated with mortality from neurodegenerative disease.Even if you don’t follow one of the eating plans mentioned above, you can still realize longevity gains by making other changes in your diet consistent with these food regimes.

• Reduce saturated fats/increase healthy fats: Replacing all your added fats with extra-virgin olive oil is a good way to increase your monounsaturated fatty acids, which are responsible for the “good” cholesterol in your blood.
• Increase fiber: Research findings indicate that individuals who have a higher intake of dietary fiber demonstrate a notable reduction, ranging from 15% to 30%, in mortality rates related to all causes and cardiovascular incidents. Moreover, these individuals exhibit a lower prevalence of coronary heart disease, stroke, type 2 diabetes, and colorectal cancer when compared to those with a lower fiber intake in their diet. The range for high fiber in this study was between 25 grams and 29 grams of fiber per day.

The best way to increase dietary fiber, according to the Academy of Nutrition and Dietetics, is to increase the amount of plant-based foods in your diet. Fruits, vegetables, legumes, whole grains and nuts are excellent sources of fiber.

Get better sleep

In the hustle and bustle of our modern lives, it's easy to overlook the importance of a good night's sleep. We often sacrifice those precious hours of rest for work, socializing, or binge-watching our favorite shows. But sleep is not a luxury: it is a fundamental pillar of a longer, healthier life.

While most sleep studies have investigated sleep duration as a factor in health, several studies have looked at the quality of sleep as a determining factor in longevity and mortality. One such study investigated the correlation between sleep quality and cardiovascular disease mortality.

Researchers combined chronotype (one’s propensity to be a “morning person” or an “evening person”), duration, insomnia complaints, snoring, and daytime sleepiness to devise an index for measuring sleep quality.This index was applied to over 140,000 health records, and the results showed a reduction of about two years of CVD-free life for poor sleepers when compared to those with average-quality sleep. Moreover, women and men with sleep disorders (eg, insomnia) lost 1.4 and 3.8 years free of cardiovascular disease.

Similar results were reported in another study using a multi-factorial approach to sleep quality, though looked at mortality across several conditions. In the second study, researchers created their sleep quality index using the following factors:

• Ideal sleep duration of seven to eight hours per night
• Difficulty falling asleep no more than two times per week
• Trouble staying asleep no more than two times per week
• Not using any sleep medication
• Feeling well rested after waking up at least five days per week

The results of this study revealed that subjects who had all five of the characteristics above (high quality) were 30% less likely to die from any cause than those with zero or one characteristic. These individuals with high sleep quality were 21% less likely to die from cardiovascular disease, 19% less likely to die from cancer, and 40% less likely to die of causes other than heart disease or cancer.Longevity expert and Fountain Life founder Dr. Peter Diamandis counts sleep as one of his longevity pillars and uses several techniques to ensure he gets eight hours of high-quality sleep.

• Unplug: turn off electronic devices and the television 30 minutes before bed. Diamandis’ wind down includes donning blue-light-blocking glasses, which help the body produce enough melatonin to get and stay asleep, and dimming the lights.
• Establish a sleep routine: go to bed/sleep at the same time each day. You can also create other bedtime practices that signal to your body that it’s time to sleep.
• Stop snoring: Snoring can be a symptom of sleep apnea, a condition in which breathing stops and starts during the night. Using devices that keep your airway open, like a CPAP machine or mandibular alignment device, can help you get a better night’s sleep.

The National Sleep Foundation also maintains guidelines for good sleep which center around tools to assess and manage sleep satisfaction, sleep quality, and sleep duration. You can use these tools and suggestions to better manage the effectiveness of your sleep.

Get your mind right

Mental health is a crucial component of overall wellness, profoundly impacting lifespan. Research has indicated that mental health conditions, especially depression and anxiety, can shorten life expectancy due to the heightened risk of chronic illnesses like heart disease and diabetes. Moreover, sound mental health fosters healthier lifestyle choices and habits, including regular physical activity, a balanced diet, and sufficient sleep, all contributing to an extended lifespan. It is also observed that a positive mental state bolsters the immune system, enhancing the body's resistance to various diseases. Hence, investing in mental health isn't solely about enriching the quality of life, but it's also a step towards longevity.

One life factor that affects your mental health is happiness. Happiness researchers have illustrated the connection between living a happy life and longevity. One study followed a group of elderly people for either 10 or 30 years to track their health and well-being. Over the course of that time, they were given a survey each year to measure their level of happiness and optimism. The results revealed that the subjects who lived the longest reported the highest levels of positive emotion.

An estimated 5% of adults experience depression, and almost 17% of adults will experience depression at some point in their lifetime. Depression has a direct result on physiological function, as it is often accompanied by various physical symptoms such as sleep disturbances, changes in appetite and weight, fatigue, and difficulty concentrating. Scientists have investigated the connection between depression. In a study published in the Journal of Geriatric Psychiatry and Neurology, the respondents’ performance on strength and functional tests was plotted against the respondents’ level of depression. The results showed that those who suffered from depression performed statistically significantly worse on functional tests than those without.Another aspect of mental health is overall cognitive function, which declines with age as well as with the onset of various types of dementia. While there are treatments that can improve cognitive decline once it starts, the best defense is prevention. Harvard-affiliated, Massachusetts General Hospital neuroscientist Rudolph Tanzi has developed an acronym – SHIELD – as a mnemonic for remembering how to protect your brain from deterioration:

• Sleep
• Handle stress
• Interact with friends
• Exercise daily
• Learn new things
• Daily exercise

Practice preventive healthcare

As the saying goes, an ounce of prevention is worth a pound of cure. Preventive healthcare plays a fundamental role in extending longevity by allowing early detection and management of potential health issues. Regular check-ups and screenings can effectively identify problems in their initial stages when they are usually easier and less expensive to treat. Preventive healthcare also promotes healthier lifestyles, encouraging individuals to adopt habits like a balanced diet, regular exercise, and good sleep hygiene. These habits help to mitigate the risk of chronic diseases, including heart disease and diabetes, which are leading causes of premature death.

Longevity medicine is an important part of preventive care. It is an emerging branch of medical science focusing on the promotion of healthy aging via the prevention of the maladies that come with getting sick and getting older. Its primary aim is not just to prolong human life but to extend the years of health, productivity, and quality of life.

Longevity medicine targets the biological process of aging itself, comprising strategies and therapies that slow the rate of aging and decrease the risk of age-associated diseases. This field of medicine takes a comprehensive approach to health, considering the whole body and its intricate systems, and uses the latest advancements in genomics, biotechnology, and molecular biology to decipher the underlying causes of aging and related diseases. The goal of longevity medicine is not just to increase our lifespan, but to allow us to live healthier for a longer time.

Fountain Life employs preventive and longevity medicine through advanced diagnostics that help detect pre-symptomatic disease so that you can live a healthier, longer life. Fountain Life’s diagnostics are centered around the diseases and conditions that are the most salient causes of premature death, including cardiovascular disease and cancer. Preventive diagnostics are proven to have an impact on catching and curing these conditions.

The impact of preventative diagnostics in assessing the risk for cardiovascular disease has been illustrated in the scientific community. In the “Framingham experiment”, a well-known, multigenerational study of a specific population in Massachusetts, revealed the genetic component involved in cardiovascular disease risk, proving that CVD is tied to inheritable traits. Fountain Life’s test for heart disease risk factors can now use a blood test to determine whether certain genes are present in your body. Cancer screening using genetic biomarkers is also a part of Fountain Life’s preventive diagnostics and is available with all Fountain Life programs. Our testing uses blood serum and advanced machine learning to detect and analyze a person’s risk for developing certain cancers.

To learn more about Fountain Life's programs, connect today!

Heart disease is when the heart's blood supply becomes narrowed due to plaque build-up in the arteries. The arterial plaque can lead to chest pain (angina), heart attack, and even death. Each year 805,000 Americans have a heart attack. For over 200,000 of them, it's not their first one. Unfortunately, for many, it's their last. However, it does not have to be this way. According to the Centers for Disease Control (CDC), 80% of cardiovascular disease is preventable. Knowing your plaque score and taking charge of your health through diet and lifestyle changes can help you maintain a healthy heart as you age.

Heart disease describes the group of illnesses that affect a person's heart and circulatory system. Over 800,000 Americans die from cardiovascular disease every year. Additionally, 160,000 heart disease deaths are people under 65.

Heart disease does not have just one cause. Many factors increase the odds of developing this condition, including age, family history, lifestyle choices, and risk factors such as obesity or diabetes, physical inactivity, high blood pressure, and cholesterol levels.

Understanding the risk factors for heart disease

The heart is a muscle. To work, it needs oxygen-rich blood and nutrients from the body's other organs. Individuals leading a sedentary lifestyle and not getting enough physical activity are not maintaining the strength their heart needs to pump blood. This inactivity slows down the heart's functions allowing plaque to build up more easily on the artery walls, which causes calcification.  

When this happens, the arteries are narrowed or blocked, and blood flow slows down or stops altogether, either of which can lead to a heart attack or stroke. Plaque also builds up from two other major risk factors—smoking and high cholesterol.

Preventing plaque build-up

Plaque is a thick layer of fatty substances that can build up in the walls of an artery, also referred to as calcification. It starts to stiffen the walls of the arteries as the thickness increases. High levels of cholesterol, smoking, alcohol use, and stress are all factors that contribute to plaque build-up and calcification in your arteries.

Leading a healthy lifestyle

It's never too late to make changes to your lifestyle. The three top ways to help your heart are quitting smoking, improving your diet, and increasing your daily physical activity. Change isn't easy. Talk to your doctor about working with a nutritionist and fitness trainer to boost your overall health. Heart disease is one of the leading causes of death in the U.S. and worldwide. But what many people don't know is that you can prevent and even eliminate heart disease through education on how to control plaque and calcification. By understanding heart health, cardiovascular disease, the risk factors, and your plaque score, you have the tools necessary to make the lifestyle changes essential to extend your longevity and life quality.

North Americans have the highest life expectancy in the world — 77 years for men and 81 years for women. But why settle for average? A new study reported in Scientific American suggests humans could actually live up to 150 years. That is, if they can avoid getting sick.

As part of Fountain Life’s mission to extend longevity, we are steadfastly focused on disease prevention and catching illnesses early before they can cause harm. New Artificial Intelligence (AI) and biotechnology advancements can dramatically increase your chances of living to 100 and beyond.

Here are the 5 biggest health mistakes people make when it comes to disease prevention:

Fountain Life’s advanced precision diagnostics find illnesses earlier than ever before to prevent progression and possibly eliminate disease completely. We strive to help our members make 100 the new 60.

Can't remember your neighbor's name? Or exactly why you went down to the basement? Or where you left your car keys? Forgetfulness is a natural part of aging, but it can also be a sign of cognitive impairment in the early stages of dementia, possibly leading to Alzheimer's disease.

Memory loss is one of the greatest fears of aging and Alzheimer's disease affects 6.5 million, or 10 percent, of Americans over age 65. No one wants to be dependent on others, be treated differently by family and friends, or avoid social situations due to embarrassment. Studies show that even our fear of memory loss can be a risk for increased memory failure.

Is your forgetfulness something you should be concerned about?

The Alzheimer's Association estimates that up to 40 percent of dementias are caused by treatable conditions other than Alzheimer's (including thyroid disease, nutritional deficiencies, infections and sleep apnea) so the sooner they are detected, the better. Even identifying Alzheimer's early enough can help slow the progression and severity of the disease.

An MRI scan with AI is the most sensitive imaging test available. The MRI produces detailed pictures of your brain and brain stem and cross-references it with a database to detect abnormalities associated with mild cognitive impairment, predicting your risk of eventually developing Alzheimer's disease.

Early diagnosis is crucial

While there's no cure for Alzheimer's, an early diagnosis is crucial. Since there are drug and nondrug interventions to slow the progression of the disease, manage symptoms and help you plan for the future the earlier you find it, the better the outcome. You could also be a candidate for clinical trials.

Sharpen your memory now to ward off problems later

The changes in the brain that lead to Alzheimer’s usually begin years before any symptoms are found. While this hidden change in brain chemistry might sound scary, it presents you with a pivotal time to implement key lifestyle changes that can help reduce the severity of the disease.

Staying mentally active through regular social activity, keeping organized, maintaining a healthy diet and a regular sleep schedule are some steps you can take to decrease your risk of Alzheimer's. A routine of regular physical activity, which boosts blood flow to the brain, is one of the best things you can do to keep your memory sharp—the Alzheimer’s Research and Prevention Foundation found that regular exercise can reduce your risk of developing the disease by up to 50 per cent.

Book your annual MRI with AI

Fountain Life’s annual precision diagnostics testing includes an MRI with AI to help detect neurological diseases such as dementia at their onset when action can be taken. Our non-invasive MRI provides a snapshot of the brain, then links it with artificial intelligence (AI) to scan for abnormalities.

Your brain is the most critical organ in your body. Taking care of it today boosts your chances for optimal brain health. If you haven’t booked your yearly appointment, reach out today.

In its positive form, inflammation is helpful and acts as the body’s temporary immune response to promote healing for injury or infection. Chronic inflammation is another story. It causes the immune system to attack healthy cells, tissues and organs which, in turn, can contribute to a host of disabling and life-threatening illnesses.

Many of us suffer from chronic inflammation without knowing it. In fact, three out of five people ^[1]will die from a disease related to chronic inflammation. That’s because being in a chronic state of inflammation takes a toll on your immune system, reducing its ability to ward off cancer, stroke, heart attack and other disease.

Here’s an overview of how inflammation works and how to prevent it from going into overdrive.

Acute versus chronic inflammation

Inflammation is your body’s way of protecting you from things that can cause harm. Healthy people get an inflammatory response to a cut, infection or other threat to help it heal. This is known as acute inflammation.

Inflammation is responsible for most of the symptoms you have when you feel sick such as aches, fever, chills and fatigue. It’s also what makes a skin lesion red and puffy. While the side effects of acute inflammation are uncomfortable, they are an indication that the body is working to heal you.

Acute inflammation is necessary for our survival, but where it turns harmful is when it persists for months or years. Chronic inflammation can be a response to abnormalities in the body, such as toxins from environmental pollutants, allergies, poor diet and stress. But sometimes, as in the case of autoimmune diseases such as rheumatoid arthritis, there is no outside danger and immune cells mistakenly attack joint tissues, leading to inflammation that can cause severe damage to joints.

How do you know if you suffer from chronic inflammation?

The signs of chronic inflammation can be difficult to identify because they often affect the body in a subtle way over a long period of time – think about ongoing fatigue which gets worse over the years. Many people aren’t even aware they have a problem until they get diagnosed with a serious disease.

If you have unexplained aches and pains, fatigue, anxiety, gastrointestinal issues or unexplained weight gain chronic inflammation could be an underlying issue.

There are many factors contributing to chronic inflammation. These range from an infection that doesn’t heal, an abnormal immune reaction or lifestyle factors such obesity, poor sleep, overuse of alcohol and/or exposure to environmental toxins. Even the simple fact of aging puts you at increased risk.

The best ways to reduce chronic inflammation

Reduce your risk of chronic inflammation by adopting healthy lifestyle changes such as exercising regularly, getting enough sleep, managing stress, reducing alcohol consumption and quitting smoking. Above all, you need to look at what you eat.

Simple dietary changes are one of the easiest and most effective ways to reduce inflammation.

That’s because the food you eat directly influences the amount of inflammation in the body, reports Harvard Medical School^[2].  Processed and fried foods, refined carbohydrates (such as white bread and pastries), and added sugar all increase inflammation, especially when eaten in excess or with food combinations that spike glucose.

Using a Continuous Glucose Monitor (CGM) can help you monitor blood sugar levels and help you determine which foods to eat in which combinations, and at which times of day, for optimal health. It can also measure the impact of sleep and exercise on blood glucose.

10 anti-inflammatory superstars

Low-inflammation diets can improve chronic health problems, including inflammation. Researchers agree that an anti-inflammatory diet is focused on lean protein, healthy fats, whole grains, fruits and vegetables. The high amounts of fiber present in this type of diet can also improve inflammation and gut health.

While no one food is a miracle cure to reducing inflammation, these 10 foods are especially known for their anti-inflammatory properties.

1. Oily fish

Whether it’s salmon, sardines, herring or mackerel, these types of fish are high in anti-inflammatory omega-3 fatty acids. Eating a three- to six-ounce serving of these fish, two to four times a week is recommended for lowering inflammation and protecting the heart.

2. Nuts and seeds

Rich in unsaturated fat and other nutrients, studies have linked nuts and seeds to reducing inflammation.

3. Olive oil

A drizzle of this oil can be more beneficial than you might think since studies have shown it contains numerous phenolic compounds that have potent anti-inflammatory action.

4. Cruciferous vegetables

Broccoli, for example, has been shown to improve glucose tolerance and reduce inflammation because it is rich in the antioxidant sulforaphane.

5. Berries

Red, blue and purple berries contain polyphenol compounds which have been shown to have an anti-inflammatory effect

6. Spices

Many spices, including turmeric, cinnamon and ginger, are helpful in reducing inflammation — especially curcumin. A number of studies have proven that it can block the activation of a molecule that activates genes that promote inflammation.

7. Garlic  

Garlic contains organosulfur compounds that can lower the production of substances in the blood that boost inflammation.

8. Onions

Onions contain the anti-inflammatory antioxidant quercetin that has been proven to reduce inflammation.

9. Avocados

Studies have shown that this fruit is a good source of healthy monounsaturated fat and antioxidants which can reduce the body’s inflammatory response.

10. Dark chocolate

Not only is this a yummy treat, it’s one that’s actually good for you since it’s filled with rich antioxidants called flavanols and polyphenols that help reduce inflammation by keeping endothelial cells within the arteries healthy.

The field of happiness research has empirical evidence that certain everyday practices contribute to increased well-being

Roman emperor and philosopher Marcus Aurelius said, “The happiness of your life depends on the quality of your thoughts.” This aphorism was not proven in Aurelius’ lifetime, but the growing field of happiness research has finally synched up with his thoughts. It is possible to create happiness in your life, not just by thinking, but by engaging in certain activities that have been scientifically proven to boost mood and make you happier. But why do we need to be happy?  

Why is happiness so important?

Happiness includes the temporary euphoria we experience – like when something good happens – as well as a longer-term sense of well-being and purpose in life. As ephemeral as it seems, happiness can be explained and quantified.  

Happiness researcher Sonja Lyubomirsky describes it as “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.” But happiness isn’t just an emotion. It is a factor that affects so many aspects of life, from work to relationships, and even our physiology. Happy people don’t just feel better emotionally, they also live longer, fight diseases better, and experience less stress.  

Happiness researchers have illustrated the connection between living a happy life and longevity. One study followed a group of elderly people for either 10 or 30 years to track their health and well-being. Over the course of that time, they were given a survey each year to measure their level of happiness and optimism. The results revealed that the subjects who lived the longest reported the highest levels of positive emotion.

Happiness is also associated with healthy aging. Another study, published in The American Journal of Preventive Medicine found that not only do optimistic people live longer, but they also live healthier. The subjects in this study were healthy, elderly women at the start of the study, and had their health (defined by the absence of chronic diseases and depression) and level of optimism measured for 5 years. After controlling for socioeconomics and other demographic-related factors, the happiest women in the study had a 24% greater likelihood of remaining healthy than those who were the least happy.

The results of these studies may be explained by saying that happier people are more likely to engage in healthy behaviors, which, in turn, makes them live longer, healthier lives. But even if there is no causation, there’s certainly a correlation between happiness and positive health outcomes. Now it’s time to look at what we can actually do to make ourselves happier.  

How do we make ourselves happy?

In 2018, Yale psychology professor Dr. Laurie Santos taught a class called The Science of Well-Being, which became the most popular undergraduate class that year. Dr. Santos is an expert in human cognition, and her course provides science-backed strategies for increasing happiness and well-being. Santos combs through the research to provide some useful strategies for making yourself happier.

• Help others: Kindness makes you happier, and being happier makes you kinder, according to a study published in the Journal of Happiness Research. Using a validated subjective happiness scale, Japanese researchers found that happier people reported even higher levels of satisfaction after performing kind acts towards other people. In this study, the feeling of kindness was also linked to respondents’ subjective happiness.  

• Be thankful: There is evidence that counting your blessings may make you happier. Over a period of 10 weeks, researchers found that students given gratitude exercises maintained higher levels of happiness than those given neutral, non-gratitude exercises.

• Take care of yourself: Adequate sleep and some form of physical exercise are critical to maintaining a positive outlook. Numerous clinical studies have proven that regular exercise alleviates the symptoms of depression and anxiety at a level consistent with psychotropic medications. One study revealed that 30 minutes of exercise 3 times a week is as effective as Zoloft at decreasing depression.

• Play to your strengths: When you are good at something, using those skills at work or at home leads to long-term happiness. Martin Seligman at the University of Pennsylvania conducted research on positive psychology. He had subjects identify their top strengths of character, and to use them every day for a short period of time. After six months, these subjects showed higher levels of happiness and lower incidence of depression than when they began the study, though the highest levels of happiness occurred for people who used their strengths for the longest period.  

Though there is no objective measurement for happiness or contentment, there is an entire body of scientific inquiry dedicated to deciphering the code for a lifelong positive mood. While the data aren’t entirely conclusive, this research establishes a link between personal happiness and activities that we can all begin right now.

Optimal nutrition is essential for longevity. While whole foods are the best source of vitamins and minerals, our diets often fall short of optimal. Scientific evidence shows that supplementing with certain vitamins can prevent or even reverse the biochemical changes associated with aging. Adding the right vitamins can also target chronic inflammation, which reduces the risk of diseases including cancer, heart disease and diabetes.

94% of Americans are deficient in this longevity-boosting vitamin

Many Americans are nutrient deficient without even knowing it. Ninety-four per cent of us don’t get enough Vitamin D and over half of us don’t get enough magnesium. (Hint, these supplements top the list of vitamins and minerals to add to your diet.)

The challenge is determining which vitamins you really need to add to your diet. Fountain Life members receive quarterly executive blood panels to take the guess work out of which vitamins your body is lacking. However, there are a few general guidelines all of us can benefit from.

The Best Vitamins and Minerals to Boost Longevity

Research shows there are eight key vitamins and minerals that promote longevity by contributing to the processes that keep the cells in our bodies healthy.

1. Magnesium

This mineral activates enzymes for hundreds of different chemical reactions in the body, including DNA repair and energy production. It also plays an important role in improving insulin sensitivity, regulating blood pressure, and countering inflammation – a factor in metabolic diseases such as diabetes.

2. Vitamin D

A key nutrient that’s essential for bone health and immunity, vitamin D also regulates cell growth, which may have an effect in preventing cancer. Low levels of vitamin D are associated with heart disease, obesity, and diabetes.

3. B-complex vitamins

The eight B vitamins support metabolic health. Some are linked with a reduced risk of Type 2 diabetes, dementia and depression while others promote the production of red blood cells and proper maintenance of the central nervous system.

4. Vitamin E

This antioxidant is key for strong immunity, healthy skin and eyes, and also works to rejuvenate cells and protect them from damage.

5. Vitamin C

Most often touted for its immune benefits in preventing common illnesses, vitamin C also helps repair and regenerate tissues, lowers blood pressure, increases iron absorption and reduce the risk of heart disease.

6. Vitamin A

Also known as retinol, Vitamin A is the gold standard when it comes to anti-aging – it’s no wonder it’s a key ingredient in many skincare products, Vitamin A not only slows down the effects of aging on our skin, it also promotes a stronger immune system, better vision and helps the heart and lungs work properly.

7. Selenium

An essential trace mineral that supports healthy thyroid function, selenium also helps neutralize free radicals, thus protecting cells from oxidative stress, which is often responsible for insulin resistance and metabolic dysfunction.

8. Calcium

Almost all of the calcium in our bodies is in our bones and teeth, but it also plays a crucial role in other functions, such as nerve transmission and muscular function. Calcium deficiencies can lead to heart problems, as well as high blood pressure.

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Nutrition is one of the key components of Fountain Life's Precision Diagnostics. Learn more about our APEX Membership.