Healthy Aging! Prostate Cancer Symposium Arlington, Texas Todd Whitthorne, President, ACAP Health March 24, 2018
Remember… The truth about diet, weight, and health is stunningly simple, and on flagrant display. But that truth has enemies, who bury it effectively not so much in mud, as in money. In this, alas, as in so much else, follow the money, and the apparent mysteries readily dissipate. David Katz, M.D. Founder True Health Initiative
Now...what about you? 5
It’s Not That Complicated MOVE!
Get a Move On! ● 1,765 men and women examined at Cooper Clinic in 1970s and 1980s ● Evaluated fitness using Balke treadmill stress test A.H.A. Prevention Conference, March 2010
Get a Move On! • If you are fit in mid-life, you double your chance of surviving to 85 • If you’re not fit in your 50s, your projected life span is eight years shorter than if you are fit Dr. Jarett Berry Cardiologist U.T.S.W. Medical Center A.H.A. Prevention Conference, March 2010
Quality of Life Variable by Fitness States (10,331 Men and Women) Low Moderate High (n = 1077) (n = 3555) (n = 5679) % % % Unexplained Fatigue 25.8 16.3 11.2 Problematic Snoring 49.9 34.8 21.9 Frequent Heartburn 30.9 22.1 12.1 Sexual Problems 11.0 7.4 5.0 Decreased Sex Drive 29.8 22.2 19.6 Impotence (men only) 9.7 7.2 4.6 Chronic Joint or Muscle Pain 34.0 29.3 23.5 Cooper Clinic Longitudinal Study
Quality of Life Variable by Fitness States (10,331 Men and Women) Low Moderate High (n = 1077) (n = 3555) (n = 5679) % % % Low Back Pain 44.8 41.5 35.4 Frequent Headaches 16.7 15.0 12.0 Difficulty Sleeping 28.7 24.9 21.9 Depression 20.9 15.9 12.9 Anxiety 20.2 16.4 13.6 Awakening at Night to 46.0 44.3 42.5 Urinate Cooper Clinic Longitudinal Study
Miracle-Gro for the Brain Exercise brain growth factors (BDNF/GDNF) which improve memory and learning. Aerobic Exercise levels of neurotransmitters (dopamine, serotonin, norepinephrine, & acetylcholine). Improves attention, focus, mood and emotion. Harvard Psychiatrist John J. Ratey
Fitness & Dementia Annals of Internal Medicine, February, 2013
The Prescription Do moderatel y intense cardio 150 minutes a week or Do vigorousl y intense cardio 75 minutes a week and Do 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week. www.cdc.gov
Sarcopenia
www.strongwomen.com
Seven Minute Workout 30 seconds on 10 seconds rest Intensity: 8/10 ACSM, Health and Fitness Journal, 2013
Schedule It! Schedule It!
Nutrition ? Health Weight
Feet vs. Mouth No matter what…your feet cannot outrun your mouth!!
Weight Loss 101 • It’s not what you eat... it’s when and how you eat! • Learn difference between appetite and hunger • Eat when you’re hungry, not when you’re not! • Slow down… Your stomach does NOT have taste buds! www.naturallyslim.com
Todd’s Fake Book:
Cut the Crap!!!
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Chad
Bhutan
Ecuador
Tanzania
Food is Fuel
What We Need Fat Protein MACRO Nutrients Carbohydrates
What Else? Minerals Vitamins MICRO Nutrients Water
Mediterranean Diet
Adele was Right! (No, not that Adele) Studied 74,000 adults over 12 years Improve diet by 20%...lower risk of death by 8%-17% DASH and Mediterranean Diet NEJM, July 13, 2017
Super Nutrient?
Super Nutrient? 21% protein 77% complex carbohydrates 2% fat great fiber More nutrients per gram than any other food on the planet!
Drill-down Nutrition • Remember...Food is fuel • “Eat food, not too much, mostly plants” • “Wholesome food in sensible combinations” • Think quality and quantity !
Two “Essentials” Omega 3/Fish Oil Vitamin D EPA+DHA >2,000 IU/day >1,000 mg/day www.3caretherapeutics.com
Rickets-Vitamin D Deficiency -
Vitamin D Deficiency can contribute to: Arthritis Osteoporosis CV Disease Hypertension Alzheimer’s Disease Depression Chronic Pain Diabetes A.M.D. Decreased Immunity Cancer (breast, colon, ovarian, kidney, lung, bladder, pancreatic, prostate, & stomach) N Eng J Med 357;3, July 19, 2007
Here’s the problem • Between 1988-2004 vitamin D levels have dropped an average of 6 ng/ml • 77% of U.S. adults and adolescents are insufficient in vitamin D (<30 ng/ml) • 90% of Mexican-Americans • 97% of all non-Hispanic blacks NHANES data Arch Intern Med , March 23, 2009
Baby vs. Bath Water? Sunscreen of SPF15 or greater blocks 99% of vitamin D synthesis N Eng J Med 357;3, July 19, 2007
Powerful Statement Dr. Edward Giovannucci of Harvard University suggests that sunlight might prevent 30 deaths for each one caused by skin cancer. “I would challenge anyone to find an area or nutrient or any factor that has such consistent anti-cancer benefits as vitamin D. The data are really quite remarkable.” J Natl Cancer Inst, 2006; 98:451
D Recommendations Serum target: 40-60 ng/ml Minimum oral intake of vitamin D 3 at 30 degrees latitude or higher, in general: Adults: 2,000-2,400 IU (NAS NoAEL) Children 1-12 years: 2,000 IU Infants: 1,000 IU
“The benefit of vitamin D is as clear as the harmful link between smoking and lung cancer.” Dr. Cedrick Garland U.C.S.D. Moores Cancer Center
A Beautiful Design
Omega-3 Benefits Studies have shown beneficial trends with Omega-3 in: Blood Pressure Depression Resting Heart Rate ADD/ADHD Risk of Arrhythmia Vision, dry eyes Sudden Death Periodontal Disease Triglycerides Autoimmune diseases LDL/HDL Cholesterol Fetal Development
Brain Size and Omega-3 • People in the lowest one quarter for omega-3 levels had significantly lower total brain volume than those in the highest quarter • They also performed significantly worse on tests of visual function, executive function, and abstract memory We feel that omega- 3’s reduce vascular pathology and thus reduce the rate of brain aging. Dr. Zaldy S. Tan, UCLA Neurology , February 27, 2012
Omega 3 Dosage Recommendations Most experts recommend at least 1,000-2,000 mg EPA+DHA/day from either fish of fish oil supplements Fish EPA+DHA (3 oz) Atlantic Salmon (f) 1825 mg Atlantic Salmon (w) 1564 Rainbow Trout (f) 981 Tilapia 115 Orange Roughy 26
Telomeres The caps at the ends of each chromosome which prevent deterioration and fusion.
Telomeres
Telomeres
Telomeres Telomerase Maintain Drain Sleep Chronic Stress Exercise Negative Thoughts Diet Strained Relationships Positivity Wrong Neighborhoods
60 Austin Airport November, 2017
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Harvard Study of Adult Development • Good relationships keep us happier and healthier… PERIOD! – Social connections are really good for us… and that loneliness kills – It’s not the number of relationships but the quality of those relationships that matters – Good relationships don’t just protect our bodies…they also protect our brains
Practice Gratitude! www.heart.org
Start the Day with Gratitude! Today I am fortunate to be alive. I have a precious human life. I am not going to waste it.
If diamonds were as plentiful as grains of sand they would be worthless. If we lived forever then wasting a day would be trivial. But it’s precisely the fact that we don’t live forever that makes TODAY so valuable. So what are you going to do with your life, TODAY? 65 Dr. Richard Deming
What’s Important? Knowing your sense of purpose is worth up to seven years of extra life expectancy
A Cleaner Campground
Contact Information Todd Whitthorne twhitthorne@acaphealth.com 214-706-5471 @twhitthorne
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