Do you Jog, it may help you live longer if you do?

The following was taken from an article written by Honor Whiteman and published in MNT weekly Newsletter and published May 17th 

New research further emphasises the importance of physical activity, after finding that people who are highly active can knock years off their biological age.

Researchers say that running for 30 to 40 minutes over 5 days per week could reduce cellular ageing by 9 years. But we are not talking about a light workout we are talking about a more serious workout on a regular basis, according to one of the researchers who said, “If you want to see a real difference in slowing your biological ageing, it appears that a little exercise won't cut it. You have to work out regularly at high levels.”

A researcher from Brigham Young University in Provo, UT, found that running for 30 or 40 minutes every day for 5 days each week can reduce the shortening of telomeres and decrease cellular ageing by 9 years.

Telomeres are the protective caps at the ends of chromosomes, which are thread-like structures in cells that hold our DNA. They are often compared to the plastic tips at the end of shoelaces, as they stop the ends of chromosomes from fraying and sticking to other chromosomes.

Telomeres are a marker of biological age. As we get older, telomere length shortens. When telomeres become too short, they are no longer able to protect chromosomes, which can cause cells to stop functioning and die.

Poor lifestyle factors, such as lack of exercise, can also contribute to telomere shortening by causing oxidative stress, which is the inability of the body to offset the cell damage caused by free radicals.

The new study - conducted by Prof. Larry Tucker of the Department of Exercise Sciences at Brigham - demonstrates just how important physical activity is for protecting against cellular ageing.

The findings were recently published in the journal Preventative Medicine. For his study, Prof. Tucker analysed the data of 5,823 adults who were a part of the 1999-2002 National Health and Nutrition Examination Survey.

The researcher looked at the telomere length of each participant. In addition, he looked at subjects' participation in 62 physical activities over a 30-day period, using this information to calculate their physical activity levels.

Compared with participants who were sedentary, those who were highly active were found to have telomere lengths representing a biological age of 9 years less, and a biological age of 7 years less compared with those who were moderately active.

Thirty minutes of jogging daily for 5 days per week was deemed highly active for women, while 40 minutes of jogging every day for 5 days each week was considered highly active for men.

Prof. Tucker says that he was surprised to discover that the telomere length between sedentary participants and those who were moderately active were not significantly different. This indicates that in order to protect against cellular ageing, high levels of physical activity are best.

Eat Yogurt, it helps bone density

The largest observational study to date of dairy intakes and bone and frailty measurements in older adults has found that increased yogurt consumption was associated with a higher hip bone density and a significantly reduced risk of osteoporosis in older women and men on the island of Ireland, after taking into account traditional risk factors.

The study led by Trinity College Dublin in collaboration with St James's Hospital Dublin and co-investigators from Nutrition at Ulster University, Coleraine investigated participants from the Trinity Ulster Department of Agriculture (TUDA) ageing cohort study.

Total hip and femoral neck bone mineral density measures in females were 3.1-3.9% higher among those with the highest yogurt intakes compared to the lowest and improvements were observed in some of the physical function measures (6.7% better). In men, the biomarker of bone breakdown was 9.5% lower in those with the highest yogurt intakes compared to the lowest. This is an indication of reduced bone turnover.

To determine risk factors for being diagnosed as osteoporotic, the research team analysed a wide range of factors such as BMI, kidney function, physical activity, servings of milk or cheese, and calcium or vitamin D supplements as well as traditional risk factors for bone health (e.g. smoking, inactivity, alcohol etc.). After adjusting for all these factors, each unit increase in yogurt intake in women was associated with a 31% lower risk of osteopenia and a 39% lower risk of osteoporosis. In men, a 52% lower risk of osteoporosis was found. Vitamin D supplements were also associated with significantly reduced risks both in men and women.

Osteoporosis is a chronic condition associated with a reduction in bone strength and an increased risk of bone fracture. Over 300,000 people in Ireland are thought to suffer from the condition while the associated costs of osteoporotic fractures are estimated to be over €650 million annually in Europe.

Lead author of the study and research fellow at the Centre for Medical Gerontology, Trinity, Dr Eamon Laird said: "Yogurt is a rich source of different bone promoting nutrients and thus our findings in some ways are not surprising. The data suggest that improving yogurt intakes could be a strategy for maintaining bone health but it needs verification through future research as it is observational."

Dr Miriam Casey, senior investigator of this study and Consultant Physician at St James's Hospital Dublin said: "The results demonstrate a significant association of bone health and frailty with a relatively simple and cheap food product. What is now needed is verification of these observations from randomised controlled trials as we still don't understand the exact mechanisms which could be due to the benefits of micro-biota or the macro and micronutrient composition of the yogurt."

The study included 1,057 women and 763 men who underwent a bone-mineral-density (BMD) assessment and 2,624 women and 1,290 men who had their physical function measured. Yogurt consumption information was obtained from a questionnaire and categorised as never, 2-3 times per week and more than one serving per day. Other factors examined included daily intakes of other dairy products, meat, fish, smoking and alcohol and other traditional risk factors that affect bone health.

The TUDA study was funded by the Irish Department of Agriculture, Food and the Marine Food Institutional Research Measure initiative and the Northern Ireland Department for Employment and Learning (DEL), Cross-Border Research and Development Programme: "Strengthening the all Island Research Base". The current research was a supported by the National Dairy Council, Ireland through a research award.

The above was taken from an article: Greater yogurt consumption is associated with increased bone mineral density and physical function in older adults, E. Laird, A. M. Molloy, H. McNulty, M. Ward, K. McCarrol, lL. Hoey, C. F. Hughes, C. Cunningham, J. J. Strain, M. C. Casey, Osteoporosis International, doi: 10.1007/s00198-017-4049-5, published online 1 May 2017.

Are you old, senior or elderly?

As more and more Canadians pass 65, it may be helpful to use gerontology terminology to describe our age group. Gerontologists divide "older adults" into four categories, by age:

· 65 to 74 is "young old"

· 75 to 84 is "middle old"

· 85 to 99 is "older old"

· 100+ is "very old"

So, I am young old and will be for a few more years. My friends and I approve of the terms "senior" and "old age," when followed by the words "discount”. For the most part, we agree that "elderly" should be reserved for people who are frail with diminishing faculties, and not used automatically for anyone over, say, 65.

And, we think that the tendency to use words like "elderly" without consideration, indicate an aspect of ageism.

Some of us think that ageism is beginning to fade, in part because as famous baby boomers enter their senior years, they're not stepping out of the spotlight. Yet others think it still exists in spades, just watch the Saturday Night Live episode of May 13th to see ageism in action.

But on the other hand, just look at some of the stars that are still around, The Rolling Stones, or Tina Turner I watched Dolly Parton on television last night. I don't call Dolly Parton old! (In case you missed Dolly's last birthday: she's 71.)

So, our gerontologists talk about the 'young old,' the 'middle old,' the 'older old,' and the 'very old.' So, the 'young old' would be 65 to 74, 'middle old' is 75 to 84, 'older old' is 85 and over, and then the 'very old' are centenarians. Which leads me to my question:

How would you like to be referred to when you're over 60 (ish)?

1. Give it to me straight: I'm old

2. I think "senior" has an air of dignity to it

3. I like the technical terms: young old, middle old, etc.

4. Why are you trying to put me in a box?

5. Other: Zoomer, Older Boomer, Sonic Boomer or ...

Let me know. My answer is Other "I am a Sonic Boomer"

Clear Blue Skies

Looking up through a blue sky this morning. Unbelievable! When you look up do you see the same? Brilliant clear, cerulean, indigo, cobalt-kind-of-magical? There really are no words for it. Beautiful even pales. And to think we get to live under it every single day of our life, knowing that even with the darkest and bleakest weather, just above the fog there exists such lustrous brilliance. 

As if to hint at what forever might look like, to remind you of your eternal reach, and to make clear life's perfection. Because if such beauty can exist in the sky alone, with only a palette of azure, imagine what else is out there for us? 

Sometimes, to be frank, it’s all so gorgeous it makes my soul leap.