Embracing Healthy Stress: The Key to Longevity
I am feeling inspired and motivated after attending the annual Australian College of Nutritional and Environmental Medicine (ACNEM) conference last week. The theme this year was longevity and autoimmunity, two topics that are front of mind for me right now.
Some of you will know one of my health goals is to live to 100, disease-free and that I was recently diagnosed with Graves' disease, an autoimmune thyroid condition. So this conference was perfect for me!
When it came to learning about longevity, I was interested to learn more about how we can get our health span to match our lifespan. Alarmingly, Australian women are living to an average age of 85, with 11 of their final years spent in poor health. Men live to 81, with 10 years of poor health. And something is going very wrong in the UK, with women experiencing 22 years of ill health. Yikes!
Without diving into medical jargon, there are several biochemical processes in the body we can focus on to reduce time spent older and unwell, allowing us to live longer, better.
First, we want to reduce DNA damage.
Our DNA is the blueprint of our cells, and when it gets damaged, it can lead to various health issues, including cancer and premature aging. Protecting our DNA involves consuming foods rich in antioxidants, such as berries, nuts, and green leafy vegetables, which neutralise free radicals that cause DNA damage.
Second, improving mitochondrial numbers and function is crucial.
Mitochondria are more than just the powerhouses of our cells, providing energy for bodily functions. I learnt that they are complicated and dynamic, and they are energy transforming and actively transducing biological information all the time. Mitochondria are pretty wild. They sense light, electromagnetic fields and calcium movement, and they also make water. We need to build up their numbers in the body for longevity.
Third, we need to increase our antioxidant status in the body so our cells are less susceptible to damage and apoptosis (cell death).
Interestingly, there was considerable overlap in the treatment of autoimmune conditions and how to increase our health span. The resounding advice from the speakers was to focus on placing the body under healthy stress. Many of us are stuck in a comfort loop of being sedentary, living in temperature-controlled environments, and eating the wrong foods that we love but don’t love us!
The key to healthy aging involves regular engagement in the following healthy stressors:
Exercise - It’s meant to hurt and feel uncomfortable daily. Physical activity not only strengthens our muscles and cardiovascular system but also triggers beneficial stress responses that enhance our overall resilience.
Caloric restriction - We are meant to spend time feeling hungry. Intermittent fasting or reducing our caloric intake can stimulate cellular repair processes and reduce inflammation, contributing to a longer and healthier life. Note: I also learned that the 16:8 intermittent fasting approach is not ideal for females. This method is based on research conducted on men and cannot be directly applied to women.
Heat & cold therapy - We are not built to feel a nice, comfortable temperature all the time. Exposing our bodies to varying temperatures, such as through cold showers or saunas, can improve circulation, reduce muscle soreness, and boost the immune system.
It’s great to see the research delving into how we can increase our health span. Some simple things we can all do include taking cold showers, fasting, and building up to and engaging in rigorous physical exercise often. By incorporating these healthy stressors into our daily routine, we can enhance our quality of life and enjoy more vibrant years.
