Reflecting on my early days in medical school, I’ve always found the interplay of genetics and lifestyle on longevity fascinating. The concept of “health span” or “healthspan” has changed how we look at longevity. The term, “health span” is used to describe the time in an individual’s life when they are generally healthy and free from serious illness or disease.
From my early clinical days in medical school, I would often look for patterns in patients who enjoyed high degrees of health span. To my astonishment, many of the male patients that I talk to, particularly those who were over 90, unanimously acknowledged that they never exercised a day in their lives!
With the concept of health span, as a general practitioner, I feel a strong pull towards the emerging science of longevity medicine. It pairs well with my interest in aesthetic medicine.
Dr. Ancel Keys and the Discovery of the Mediterranean Diet
So, who was Dr. Ancel Keys? Born in 1904 in Colorado, he was a curious guy with a knack for science. He studied biology and even oceanography, but what really got his attention was how different foods affect our health.
Now, let’s fast forward to the 1950s. Dr. Keys noticed something odd. In the United States, heart disease was a big problem, but in some other parts of the world, it was much less common. What was going on? Dr. Keys endeavored to find out.
In his quest, he embarked on a massive study called the Seven Countries Study. This study was a big deal because it was one of the first to look at diet and heart disease across different countries. Dr. Keys and his team studied diets in Italy, Greece, Yugoslavia, Finland, Netherlands, Japan, and the USA.
Here’s where it gets interesting. In the sunny Mediterranean regions, especially in places like Crete and southern Italy, people were living longer and had lower rates of heart disease. And guess what they were eating? Loads of fruits, veggies, olive oil, fish, and whole grains. Not much red meat or processed foods.
Dr. Keys was fascinated. He noticed that this diet was not just about individual ingredients but the whole dietary pattern. It was a lifestyle where people enjoyed fresh, whole foods, often grown locally. And, they were physically active, often walking everywhere and working in their gardens.
So, what’s so special about the Mediterranean diet? Well, it’s rich in stuff that’s good for your heart, like unsaturated fats from olive oil and nuts, and it’s full of antioxidants from all those fruits and veggies. Plus, it’s not just about the food – it’s about enjoying meals with family and friends, which is great for your mental health too.
Moving to Italy…
Dr. Keys himself was a big fan of this diet and lifestyle, so much so that he moved to seaside village of Pioppi in Italy where he lived for just under 40 years. He and his wife even wrote a cookbook about it. And guess what? He lived to the ripe old age of 100!
Now, the Mediterranean diet is famous worldwide and recommended by many health experts. It’s not a strict diet plan but more about enjoying a variety of foods in moderation. It’s about making meals a pleasant, social experience.
So, there you have it – the story of Dr. Ancel Keys and how he brought the Mediterranean diet into the spotlight. It’s a reminder of how exploring and understanding different cultures can teach us so much, especially about something as important as our health.
And who knows, maybe trying out some Mediterranean recipes might not only be delicious but could also lead to a healthier lifestyle! So, grab some olive oil, a handful of nuts, and let’s toast to Dr. Keys for his fantastic discovery! 🍽️🌿
Mediterranean Diet Supplements
While supplements are not a substitute or alternative to a health diet, there are some common supplements which may have health benefits and help us achieve balance our diet more towards the Mediterranean diet. When I lived in Canada, I strongly advocated for “flash frozen fish” because of its easy storage and ready availability.
- Omega-3 Fatty Acids: Found in high amounts in fatty fish like salmon and mackerel, omega-3 supplements (like fish oil or algal oil capsules for vegetarians) can be beneficial, especially if you don’t consume much fish.
- Olive Leaf Extract: Olive oil is a staple of the Mediterranean diet, known for its heart-healthy fats and antioxidants. While it’s best to get these nutrients from olive oil itself, olive leaf extract supplements may offer some similar benefits.
- Red Wine Extract/Resveratrol: Moderate consumption of red wine is a feature of the Mediterranean diet, largely due to its content of resveratrol, a compound with potential antioxidant and anti-inflammatory properties. Resveratrol supplements might offer similar benefits.
- Fiber Supplements: The Mediterranean diet is rich in fiber from fruits, vegetables, legumes, and whole grains. If your diet lacks these, a fiber supplement might help, although it’s better to get fiber from natural food sources for the additional nutrients they provide.
- Polyphenol Supplements: The Mediterranean diet is rich in polyphenols found in fruits, vegetables, nuts, and red wine. Some supplements focus on specific polyphenols like quercetin or grape seed extract.
- Vitamin D.
- Garlic. Garlic supplements are a convenient way to incorporate the potential health benefits of garlic into your diet if you don’t regularly consume fresh garlic or if you want to ensure a standardized dosage of its active compounds.
- Turmeric. Turmeric, a spice commonly used in Mediterranean cuisine, has gained attention as a potential supplement in the Mediterranean diet due to its numerous health benefits. It contains an active compound called curcumin, which is known for its anti-inflammatory and antioxidant properties.
Secrets of the Blue Zones
Have you ever wondered why certain parts of the world seem to hold the secret to a longer, healthier life? The answer lies in the fascinating concept of Blue Zones, regions where people live significantly longer than the global average. Let’s dive into the secrets of these extraordinary places and see what they can teach us.
The Discovery of Blue Zones
The term “Blue Zones” was first introduced by Dan Buettner, a National Geographic explorer and author. Buettner, along with a team of demographers and researchers, identified regions around the globe where people live exceptionally long lives. These include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece), and Loma Linda (California, USA).
The Lifestyle of Blue Zones
The key to the longevity of Blue Zone inhabitants isn’t just in their genes; it’s predominantly in their lifestyle. Let’s break down these lifestyles into digestible secrets.
So, what can we learn from the folks in these Blue Zones? While genetics play a role, lifestyle choices are key. Here are some common threads:
- Diet: People in Blue Zones eat a predominantly plant-based diet, rich in fruits, vegetables, whole grains, and legumes. They consume meat sparingly, mostly as a side dish.
- Activity: They don’t hit the gym but stay active naturally. Walking, gardening, and doing their daily chores keeps them moving.
- Stress Reduction: They have routines to shed stress. Whether it’s napping in Sardinia, happy hour in Icaria, or a Sabbath in Loma Linda, they take time to relax.
- Sense of Purpose: They wake up with a purpose. Whether it’s tending a garden, caring for grandchildren, or participating in community activities, they feel needed.
- Community: Strong social networks support them. Family comes first, and they often have close-knit circles that help them through life’s ups and downs.
- Moderate Calorie Intake: They tend to eat just enough to feel about 80% full.
- Moderate Alcohol Consumption: Except for Loma Linda, moderate alcohol consumption (especially wine) is common.
Mediterranean Diet vs. Blue Zone Diet
The Blue Zones and the Mediterranean diet both fundamentally embrace a plant-based diet and a holistic approach to health, yet they differ in regional specificities, precise dietary compositions, and the degree of integration of lifestyle factors. Both, however, offer valuable insights into how diet and lifestyle can contribute to health and longevity.
The Blue Zones offer more than just a blueprint for longevity; they provide a perspective on how to live a fulfilled and healthy life. Though genetics plays a role, the power of lifestyle choices can’t be ignored. By adopting some of the habits of the world’s longest-living people, we can make strides towards not just a longer life, but a richer and more satisfying one. So, let’s embrace these lessons and make every year count!
Other Potential Longevity Supplements
- NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside): These are precursors to nicotinamide adenine dinucleotide (NAD+), a coenzyme essential for energy production and cellular repair. NAD+ levels decline with age, and these supplements aim to boost its levels in the body.
- .Coenzyme Q10 (CoQ10): CoQ10 is involved in energy production in cells and has antioxidant properties. It’s often recommended for its potential to improve heart health and mitigate age-related decline in CoQ10 levels.
- Sirtuin Activators: Sirtuins are a family of proteins believed to be involved in the aging process. Compounds that activate sirtuins, such as certain polyphenols found in foods like blueberries and dark chocolate, are explored for their potential longevity benefits.
- Astaxanthin: A potent antioxidant found in certain algae and seafood, astaxanthin is thought to reduce oxidative stress and inflammation, potentially impacting aging and longevity.
- Green Tea Extract: Rich in antioxidants known as catechins, green tea extract is believed to support cardiovascular health and may have anti-aging properties.
- Probiotics: Good gut health is linked to overall health. Probiotics are thought to support a healthy gut microbiome, which can impact everything from digestion to immune function.