Be Well Again

12/01/2025

12/01/2025

12/01/2025

12/01/2025

12/01/2025

12/01/2025

06/01/2024

My suggested ten simple guidelines for everybody to maintain health, prevent disease, promote happiness and a longer health-span for 2024 and beyond:

1. eliminate addictions you may have to smoking, alcohol, drugs, sugar, fat, salt.

2. get good quality sleep of 7.5 to 8 hours duration.

3. improve your nutrition by eliminating sugar, refined carbohydrates and packaged foods; eat real food; consume a diversity of nutrients.

4. move your body with at least medium intensity regularly for at least 30 minutes per day or 3+ hours per week.

5. be happy; put a smile on your face; love someone and be loved; embrace life; focus on the positive and not the negative.

6. reduce your stress (psychological, physiological, environmental, emotional, physical).

7. set aside time for yourself everyday (no matter how small); explore the things you love to do; have a daily dose of pleasure; follow your dreams.

8. treat people as you would wish to be treated.

9. regularly spend time in nature and see all its shades, colors and shapes; breathe the fresh air; hear all the sounds; feel the wind, the sun, the water, the trees, the leaves; discern all the smells; see all the animals and insects; see how nature thrives under all conditions; and appreciate that you are a part of nature and depend on it.

10. recognize that your role in life has a greater value than simply what you do every day.

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07/04/2023

I prepared these two slides to help people to understand that most of the chronic diseases in contemporary society do have common root causes. Those root causes develop particularly with age. However they can be controlled to the extent of delaying their onset and extending our health-span resulting in promition of healthy longevity.

03/03/2023

http://www.publichealthtoxicology.com/Leveraging-the-self-healing-abilities-of-our-body-to-npromote-healthy-longevity,161464,0,2.html

In the course of aging, all living organisms experience a decline in physiological function and homeostasis leading to death. This natural phenomenon aroused scientific interest in the last decades with investors pouring billions of dollars in research programs for lifespan extension. Although a few...

01/10/2022

BLUE ZONES - OKINAWA With the expert Craig Wilcox and an Okinawan woman in her nineties.

“Other than diet, what makes Okinawans so long-lived? Wilcox and his colleagues believe that physical activity is a key factor for their longevity and health. These activities range from gardening to martial arts to dancing.” (Prof. Longo, “Longevity Diet”).

The author’s proceedings are donated to Fondazione Valter Longo and Create Cures Foundation nutritional assistance and awareness-raising programs

23/09/2022

Valter Longo, director of the University of Southern California's Longevity Institute, is known for his research on the role of fasting, the effects of nutrients on your genes and how these may impact ageing and the risk of diseases. He plans to live to 120 by following his recommended longevity diet.

Apart from recommended foods, a key aspect of the longevity diet is the specified periods of fasting, known as intermittent fasting. The diet advocates eating in a 12-hour time-frame, and not eating for three to four hours before bed time.

The evidence indicates intermittent fasting may lead to improvements in insulin resistance, which leads to better blood glucose control. This can reduce your risk of type 2 diabetes and other chronic diseases, such as heart disease and obesity.

The diet recommends most of the protein comes from plant sources or fish, and a restricted protein intake of 0.68-0.80g per kilogram of body weight per day. That is 47-56g of protein a day for a 70kg person.

The longevity diet is a compilation of many aspects of evidence-based healthy eating patterns.

If interested to know more, I highly recommend the book by Valter Longo Ph.D. “The Longevity Diet”. In his book he explains his research and beneficial results of his fasting-mimicking diet, which is exactly what it sounds like: a diet that mimics a fast, providing the benefits of fasting without the deprivation and hunger.

You may have heard about the longevity diet, and its promise of an extended life span—but what exactly is it and is it any different to other diets promoting good health?

10/09/2022

Exercise Alters Brain Chemistry to Protect Synapses

The brains of most older adults accumulate amyloid and tau, toxic proteins that are the hallmarks of Alzheimer’s disease pathology. Many scientists believe amyloid accumulates first, then tau, causing synapses and neurons to fall apart.

Research shows that elderly people who remain active have higher levels of proteins that facilitate the exchange of information between neurons and maintain synaptic integrity.

When elderly people stay active, their brains have more of a class of proteins that enhances the connections between neurons to maintain healthy cognition, a UC San Francisco study has found.