WWB Wise Guru Series: Nobel Prize in Medicine went to Research on Circadian Rhythms. WWB Joins the Sleep Doctor, Dr. Michael Breus, for a Q&A to Discuss Why it Matters to Us…

Oct 11, 2017 by

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Laura Opening- Welcome back Dr. Breus. For all those who haven’t read your book ‘The Power of When’, here is a chance for them to learn more about your important work and pick up your book. Before we get to your ground breaking research, we first have to acknowledge the Nobel Peace Prize award in Physiology or Medicine that went to three doctors who have discovered molecular mechanisms controlling the circadian rhythm. Now when we just say this, many will wonder, well why would that matter to me?

At World Wise Beauty I try to present important research, medical science and wellness wisdom in real context. The first question I always ask is, ‘Why does it matter?’ But before we get to this, let’s start first with a simple question. What did this Nobel Prize winning research specifically unveil for us from a scientific perspective that is so ‘eye opening’? No pun intended!

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Dr. Breus: The basics behind the research showed that in fruit flies (who actually have very similar circadian rhythms as humans) the researchers were able to isolate the gene that controls our daily biological clock. This gene encodes a protein that accumulates in a cell during the evening and degrades during the daytime. This clock regulates behavior, weight loss, hormones levels, sleep and body temperature. Understanding this mechanism helps us all understand why we experience jet lag, how our internal biological clocks affect disease, our hormones, and literally everything we do. As you may remember in my new book, ‘ The Power of When’ this is EXACTLY what I have been writing about.

Laura Q- Yes you did, and hopefully more people will discover your work with this post! Now that we understand how our genes control our daily biological clock, what does that really mean if we are all different bio-individuals?

Dr. Breus: Actually we are more similar than you might think. The genetic studies that are going on in Sleep Research are on “common species” areas.

Lauroly Q– Why do circadian rhythms matter and why does understanding our unique biological clocks matter to our health?
Dr. Breus: So here is where it gets so fascinating, when I was in school, we learned that basically there was one central biological clock for time passage ( aging) and there were a few others that controlled hormone regulation, etc. Now we have found over 100 different control centers in the body. They each send information to each other. I think of it like grand central station in New York City. There are trains coming from all over the place to one central location. If one train is late, it could mess up all of the other trains going in or out. So the timing of these clocks actually controls our health, completely. These systems have a regularity to them or a rhythm. They become predictable, and more efficient. This is how the immune system, metabolic system, sleep system, all systems function.

Lauroly Q-  There is our answer. Sleep is a real regulator to everything in our ‘ biological system’. Should we all be in sync with sunrise and sunset for optimal health?

Dr. Breus: Yes, but it is really unrealistic to think that we can do it correctly. Remember that we have at least 4 different chronotypes, so there are some of us, who are more prone to late evenings and others who are morning people. As a side note, there was a great study on insomnia, where they took insomniacs out into the woods camping for 2 weeks. By the end of the study, everyone’s sleep had significantly improved. It was likely due to the sun exposure, and a reduction of EMF exposure talk about in sync with he sun!
Lauroly Q- In your book you identify many different types in the context of sleep needs.  Does the circadian ‘sync’ vary from person to person?
Dr. Breus: It does vary based on Chronotype. Lions (early risers), Bears (in-betweeners), Wolves (late nighters) and Dolphins (poor sleepers). If you want to know your type go to www.thepowerofwhenquiz.com and get it for free.
Lauroly Q–  So does this mean that some people are just genetically wired to be night owls?
Dr. Breus: Absolutely. I am. Interestingly enough you can even get this tested at 23 and Me, due to the genetic nature of chronotypes. It is based on the PER3 or Period 3 gene and its length. It effects sleep drive and timing.

Lauroly Q- While we are different genetically, is there still some unifying wellness wisdom when it comes to sleep that all human beings need to listen to?

Dr. Breus: Yes, consistency is the key. Most specifically in your wake up time, keep the same for weekdays and weekends, everything gets better, assuming you are sleeping by your chronotype.
Lauroly Q- The first thing I think of when it comes to circadian rhythms, is cultures living in the Northern Lights part of the world. How does the abundance of light exposure and then the significant decrease of light effect their circadian rhythms?
Dr. Breus: There are a lot of issues with sleep in these areas of the world. Sunlight appears to play a significant role in the human biology, from Vitamin D production to being the re-start button for the brain each morning.
Lauroly Q-Have their genes adapted over time living in these areas?
Dr. Breus: To a certain degree, yes. But I doubt that anyone is completely unaffected.
Lauroly Q- We know there is more depression associated with the decrease of light. I suppose even if you don’t live in these areas, but are vulnerable to depression, getting sunshine would be important. This correlates with the Vitamin D hormone that activates when we are exposed to the sun and then chemically regulates our serotonin synthesis. As we know, serotonin is one of the happy chemicals in our system. Take it from here Dr. Breus, I’m just trying to connect all the dots!

Dr. Breus: Light therapy is used in both depressive diagnoses and some sleep disorders. In depression the light helps re-set the persons circadian rhythms, which sends all of the other systems back in sync. This appears to play a role in the recovery from depression. While it is not the whole reason, it does seem to have a significant effect.

Laura Closing- Thank you for sharing your expertise with us Dr. Breus. Now that we are learning more about our biological clocks and our connection to nature, we can begin to see how everything is interdependent in wellness. As Plato so wisely said “The Part can Never be Well, unless the Whole is Well.” I encourage everyone to read ‘The Power of When’ and learn more about your own body’s internal clock. Sleeping will become a healthy habit, just like a good diet and exercise is.

Dr. Breus Closing: Thank you so much for having me, and if people want to learn more they can check out my website www.thesleepdoctor.com or learn your chronotype at www.thepowerofwhenquiz.com

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WWB WATCH: From Sizzle to Fizzle, New PURE Nutrition Study is Challenged by the Medical Community and Health Journalist. Why the Questions Raised Matters More than the Actual Study…

Sep 17, 2017 by

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While two deadly hurricanes captured our attention in the last tree weeks, there was a nutrition study called PURE stirring up an argument in the health and wellness community. To really get a good understanding of the study, you would have to read the study and the findings carefully, which most average working people don’t have the time to do, and are not trained to assess. This goes for the educated and the uneducated. Unless you are a nutritionist, doctor or scientist, you are not likely to immediately see the problems with a study of any kind.

Doctors, nutritionist and health journalist however, do take time to review new studies. What happens though, is the general media runs with the narrative the researchers provide, and create headlines that are provocative and at the same time misleading. The Pure Study came out of the gates with a very clear narrative, which was to challenge the definition of a healthy diet, and counter argue the wisdom of a primarily plant based driven diet. It is a complex study and this is a challenge when it gets released to the general public. I write all the time about the 3 minute news headlines that we see on the six o’clock news.  By the time this particular study was widely distributed, the headlines became “New Nutrition Study finds more fat in our diets maybe healthier for us.”.  What gets translated to an already obese society in the US and other western cultures is ” Yay, more cheese, butter and fat please!” If it sounds too good to be true, it is probably because it is not quite true!

Thankfully there are medical and nutrition experts out there, dissecting the data and research, and they remind us to ask the right questions. One of them is Dr. David Katz, the author of ‘Disease Proof’ and founder of the True Health Initiative. He tirelessly works to make sure we are understanding health research data that is often misconstrued and misrepresented. He also works hard to make sure we can find sound science based health wisdom, through his educational True Health Initiative non-profit. When you read his essays, you will have to wade through some of the academic language, but when you stick with him, you learn how to step back from a study, and have that ‘aha skeptical moment’ and realize the importance of ‘variables’ used in study methodologies. His review of the Pure Study is here.

“What, then, accounts for the strange reporting, implying that everything we’ve been told about vegetables, fruits, and beans is wrong? These benefits were “adjusted away” in multivariable models. When this method of statistical analysis was applied, the health benefit expressly attributable to VFL seemed to peak at about 3 servings per day. That, however, is fundamentally misleading- and the headlines, quite simply, were written by people who don’t have a clue what it really means.” ~Dr. David Katz

Beyond the actual raw data Dr. Katz  shares with us, you will also learn to ask the right questions. If you read along with Dt. Katz he will bring us back to a simple idea. There is enough science already pointing clearly to lifestyle habits and diets like the Mediterranean Diet ( already proven and thoroughly researched) to help support healthy living and improve longevity odds. More importantly, however different we may be as bio-individuals, most of the current lifestyle as medicine prescriptions available to us, can be practiced by many with personal tweaks based on their current health condition.

Another good analysis of the PURE study was made by Marion Nestle, author of many best-selling books like ‘What to Eat’. Marion Nestle is Paulette Goddard Professor, of Nutrition, Food Studies, and Public Health, Emerita, at New York University, which she chaired from 1988-2003 and from which she retired in September 2017. You can learn a lot about Food Politics at her website by the same name. Again, many of us don’t have time to read all of this, but it doesn’t hurt to seek out good objective sources when you are considering your health, diet and wellness lifestyle. It just might take more than a 3 minutes news clip on the news or a small paragraph in a magazine on the news stand.  Marion Nestle concluded her overview of the study with these thoughts…

“This study confirms that the single most important risk factor for poor health is poverty. The study results are consistent with the idea that largely plant-based diets are good for health. No single study can settle the fat vs. carbohydrate debate because people eat complicated combinations of foods and diets containing those nutrients. What we really need are well designed studies of dietary patterns—the ones done to date suggest that largely plant-based diets are associated with excellent health and longevity. ~Marion Nestle

James Hamblin who is an MD and writer for the Atlantic also wrote a very good piece on the PURE STUDY  and reminds us of the huge ‘system’ we are caught up in today, when it comes to coverage of medical and nutrition research and our voracious appetite for new information. His headline was “New Nutrition Study Changes Nothing”.

“Neophilia is a problem for science, though. And especially the sort of science pertaining to nutrition. Demand for newness leads writers and publishers to focus on narratives that upend conventional wisdom. If new research doesn’t change or challenge the way readers think about the world, why is it a story worth publishing? Eggs are in, and now they’re gone. Butter? It’s back. Every six weeks, The New York Times is legally obligated to tell us either that breakfast isn’t important or that skipping it causes death.”~James Hamblin, MD

Finally if you would like a simple overview of the study, and a grounded response anchored in common sense and wellness wisdom, it would be worth reading the article shared at Oldways a nonprofit Inspiring Good Health Through Cultural Food Traditions.

“Once again, we’re back on the nutrition roller coaster, being told that a new study has suddenly reversed everything we thought we knew about healthy eating. But has it? To help you escape that queasy roller-coaster ride, Oldways looked behind the sensationalist headlines and scrutinized the actual findings of this study. Given those anti-carb headlines, what we found may surprise you!” ~Oldways

Oldways went on to share these 3 wise takeaways:

The bottom line is that what we knew to be true about healthy eating yesterday is still true today, so we’ll leave you with three pieces of advice:

  1. The experts still agree. In November 2015, Oldways brought together leading nutrition experts representing views from Paleo to Vegan at our Finding Common Ground conference. They all agreed that focusing on quality and variety is the key to eating well. This means choosing high-quality meat, fish, and/or beans and other protein sources instead of living on bologna and bacon; eating whole grains (especially intact grains) instead of refined grains and added sugars; enjoying a range of fruits and vegetables; and favoring the heathy fats found in nuts, avocados, fish, olive oil, and other foods.
  2. Use Carb Common Sense. Everybody needs carbohydrates. Avoiding carbs makes no sense – especially when you remember that fruits and vegetables are also made up primarily of carbohydrates. Check out the Oldways Whole Grains Council’s easy guide to Carb Common Sense, to steer smoothly through your carb choices.
  3. Eating should be a pleasure, not a math exam. We used charts and numbers to prove a point today, but we are not recommending you count grams of this or percents of that as you pick the foods you eat. Traditional diets, like those Oldways champions, can vary widely in their makeup and still support good health. Look for the highest quality you can afford (see #1 and #2), and the numbers will take care of themselves.

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Now for the Sobering Reality …Why the Questions Raised Matters More than the Pure Study

As for my headline, “Why the questions raised matters more than the study’, I believe we are becoming entrenched in an argument about diet that distracts us from a bigger conversation we need to be having about food. If all of this data I shared isn’t enough motivation to lean toward a conscious value driven diet (mostly plants) for your health, then maybe you haven’t been reading enough about the environmental crisis we are headed for if we don’t begin to look at sustainable ways of living. As Albert Einstein famously said “The definition of insanity is doing the same thing over and over again, but expecting different results”.

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What I find here at World Wise Beauty talking to experts from around the world, is everything is connected. The obesity crisis isn’t only related to our consumption of too much carbs, fat and protein. The health crisis has been accelerated by an industry of fast food, industrialized food manufacturing, and chemical laden ingredients that effect our chemistry and metabolism. The reason we are so obsessed about food, is because our supermarkets have been filled with ‘boxes’ of  food like ingredients and currently marketing themselves as low-fat, low carb, low sodium, sugar free and gluten free. In other words ‘health products’. Really? Yes.

But we can’t just isolate the processed food manufacturers, we also have to look at the social cultural context. We have to look at the cultural narrative in which marketers of processed food  and pharmaceutical drugs can thrive and exploit. Look at a basic commercial for arthritis pain depicting the hard-working man who does physical work and has to power through his day with a NSAID pill. He needs the quick fix. Also, look at the hard working couples who are raising several kids, and are barely making it on two salaries. They don’t necessarily have time to cook for their kids, so the inexpensive box of cereal or frozen food entree filled with either too much sugar of too much salt and a good dose of unrecognizable chemicals is the quick fix for their lifestyle. The ads for these products are feel good messages that make everyone from the parents to the kids feel good about their choices. These are all real examples of what a culture can manifest. Our culture is collective of values, (based on a number of socio-economic conditions) and maybe the hard bite to swallow, is we have been ‘buying into’ a ‘lifestyle’ that’s not sustainable for our health, our families and our planet.

As I write this piece, there was a front page NYT headline this weekend “How Big Business Got Brazil Hooked on Junk Food”. Sub header is ‘Planet Fat’ Nestle goes door to door.

“The new reality is captured by a single, stark fact: Across the world, more people are now obese than underweight. At the same time, scientists say, the growing availability of high-calorie, nutrient-poor foods is generating a new type of malnutrition, one in which a growing number of people are both overweight and undernourished. “The prevailing story is that this is the best of all possible worlds — cheap food, widely available. If you don’t think about it too hard, it makes sense,” said Anthony Winson, who studies the political economics of nutrition at the University of Guelph in Ontario. A closer look, however, reveals a much different story, he said. “To put it in stark terms: The diet is killing us.” ~NYT Article

When we think of Nestle we think of ‘cozy hot chocolate’ or chocolate chips for our homemade cookies. We also think about the nice, hard working people that work for these companies. We think about the philanthropy of these large corporations who give to various foundations ironically sometimes funding cancer research and diabetes ( an epidemic in our country). It is so hard to to question an industry and corporation that has been in our food culture for half a century. Yet, that old-fashioned company called Nestle is now a multi-national corporation and like any corporation their first priority is to please the shareholders. In order to do this,  their commitment is to sell more product, and this is regardless of the harm it may be causing. This is where our personal values come in. Is this okay? Are you okay with that?

Another example of ‘industry before health’ and particularly targeting women in our culture, is the cosmetic and personal care industries. The manufacture and safety of cosmetics and personal care products is regulated in many countries. In the European Union (EU) certain natural and synthetic cosmetic ingredients require approval of their safety. Banned substances are listed in the EU regulation No. 1223/2009 on cosmetic products (effective in 07/2013), which does also include the ban of animal testing for cosmetic ingredients and finished products too. We have no such safety standard here in the U.S. Just another illustration of where our values are at. So they keep manufacturing makeup made of chemicals that can contribute and cause some cancers, and we keep using them, mostly because many of us are unaware.

“Does this mean that to be for health and wellness of our people we have to be against capitalism? Of course not! Just look at the millennials creating new businesses today. They are creating companies with sustainable practice and philosophy baked into their business modalities.” ~Laura Connolly, Founder of World Wise Beauty & Rise of Wise presents

I recommend you read the NYT article so you can step back objectively, and look at what has happened to our culture, and why we have such a health crisis on our hands today. I would also remind you that demonizing one company is not the point. I think we have to re-imagine food systems, and change the cultural narrative of “industry before the health of a society and the planet”. If you keep hearing experts say “it’s not sustainable’ it’s because it is not. We are left with a health crisis in our society and a health crisis of our planet because the fast cheap food systems ( among other things) is harming the soil, air and water we rely on to LIVE. That’s it in a nutshell. It’s not about being a capitalist or a socialist which is a narrative deliberately spread, so we don’t focus on what matters,–the health and well-being of our families.

So maybe the first question we all ask ourselves is ‘What matters?’ Maybe if we started out with a value driven business idea, before an ethically challenged profit motivated premise for a business, we can begin to build a true wellness culture. Label it whatever you like, but ethics and values do matter, and there is no amount of wealth to sugar coat the damage and harm a corporation can do to a culture, when there is no value system but ‘more profit’ at the center of it’s reason for being.

To leave you with an encouraging thought, here is a wise bite from another important respected voice in wellness culture Paul Hawken

“If you look at the science and you’re not pessimistic, in a sense you don’t understand it,” Hawken says in a slow, unwavering voice. “But if you look at the people who are addressing the problem at hand and don’t feel hopeful, then you don’t have a pulse.”~Paul Hawken, talking to MindBodyGreen

 

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Founder of World Wise Beauty Introduces the A+ Life Day Retreat Celebrating Healthy Epicurean Lifestyle & Living Life Well On Your Own Terms…

Aug 14, 2017 by

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Hi World Wise Beauty,

Yes, that’s you, the woman who is comfortable in her own skin or in the process of becoming comfortable in her own skin. The best way to achieve this, I believe, is to FEEL comfortable in your own skin.  The only way we can do that is to have a loving and healthy relationship with our body, mind & spirit. Our health and well-being is related to all three, and we just can’t be comfortable in our own skin, if our body and spirit are screaming for help. Beauty has always been a metaphor here at World Wise Beauty. A metaphor for the beauty inside and all around us. I spend most of my time at WWB interviewing authors, experts and visionaries in wellness culture who have a passion for sharing their wisdom and expertise with us.  I’ll continue this tradition and will be introducing a new platform for the WWB Q&A’s soon. This current platform needs some rejuvenation and I want to make the books and interviews I feature more accessible and easy to find. Which brings me to another exciting announcement…

Celebrating and cultivating wellness wisdom and culture I’m thrilled to announce my new event edutainment company Rise of Wise presents and the first production out of the gate is the A+Life Retreat. World Wise Beauty will remain the digital platform and Rise of Wise presents will bring ideals for wellness culture to life via live forums. Working in the spa world and professionally producing an event for the industry, I was fortunate to be exposed to many wonderful wellness modalities coming from all corners of the world. I also reported on some of these amazing modalities for the Day Spa Association here in the U.S and a Travel Magazine abroad. What I came away with is wellness wisdom is found all over the world, and it thrives in cultures that put wellness values at the center of their living. In fact, wellness is more baked into the culture, and not necessarily called wellness.  Wellness is a lifestyle, a mindset and most importantly it’s a collective value. In short, it matters greatly…

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One thing I find frustrating, is how wellness is suddenly being perceived as a luxury asset, rather than an absolute necessity for our entire culture. True wellness wisdom has always been available and accessible to us all, and much of it already researched and proven by scientist and medical experts. As a side note, there is an organization here in the United States called the ‘True Health Initiative’ which is a global consensus and conglomerate of doctors, experts and scientist from around the world who are on a mission to promote ‘Lifestyle as Medicine’. This is such an important initiative because we already know how many chronic diseases can be avoided, and even how to live longer healthy and free of disease. In addition there is a lot being discovered in the field of brain science, and we are understanding much more how stress can affect our overall immune system, and how we personally can manage it, so it doesn’t wreak havoc on our health and well-being. The answers we are looking for can be found not in the next greatest drug, or trendy diet, but in our own daily habits and understanding of our own unique bodies. We all possess our own inner-wisdom and it truly is priceless…

Because no-one can live your life as well as you! This is our mantra at the A+Life Retreat, and we are celebrating bio-individuality, lifestyle as medicine and healthy epicurean living! This is your day to focus on yourself and think about what best rituals, practices and habits work best for your unique body and lifestyle. AND not to be forgotten, finding pleasure in the lifestyle habits you adopt. Otherwise what is the point?  If you don’t like Kale it’s OKAY! Really!! The future is ‘personalized wellness and medicine’, and it’s also channeling the wisdom of the past, which has always been there for us. The ancient Greek father of medicine ‘Hippocrates’ said these enlightening words many centuries ago…

“Let food be thy medicine and medicine be thy food.”

” If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health”

 

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I have invited 5 passionate international wellness experts and authors to come share their wellness wisdom with you and to help demystify all the confusing information we are receiving about diets, food and nutrition.  Two are International Gourmand winners! One is a Chef and expert on ancient wellness wisdom and the other is a doctor who is recognized world-wide as an expert on Mediterranean lifestyle and diets. One is an icon in the natural beauty/wellness community and another is a well respected MD specializing in the very important area of burnout and stress-management. Last but not least we have an author who will give you a tour of the world’s cuisines and unpack the health and longevity secrets each of them hold. The A+Life Retreat has your Wholistic wellness top of mind and it’s going to be a fun and stimulating day of exploring self-care and renewal. I use the term ‘Healthy Epicurean’ because when you practice living well, it truly is pleasurable. At the A+Life Retreat, we set out to show you just how pleasurable living well on your own terms can be.

Visit the website https://www.riseofwise.com and learn more about our fabulous speakers and the enjoyable day we have planned for you at the A+Life Retreat. I realize some of you are not in the Tri-State area of Princeton, so please keep following World Wise Beauty for insightful interviews with authors and experts in wellness culture. We’ll work on taking the retreat on the road soon to you!

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WWB WATCH: May, Could, Might? Why Recent Research on Coffee & Media Headlines Confuse Us…

Jul 13, 2017 by

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Did you hear about the latest research on coffee? How did you miss it? It was the perfect story for all media outlets to cover this week and boy did we need some uplifting news this week in our country! Look at all the coffee buzz in the media in just two days…

  • Coffee May Help You Live Longer, Study Finds. New research from the largest study of its kind shows that coffee may help you live longer
  • Coffee drinkers live longer, according to two large-scale studies released Monday that add to extensive research indicating coffee consumption
  • Put the kettle on – two new studies have indicted that drinking coffee helps … This latest research is just the latest in a slew of reports about the
  • Pour another cup–coffee lowers disease risk
  • Coffee drinkers are waking up to some good news Tuesday after new research suggests that a cup of joe a day could keep the doctor away

I left out the media sources because I am not here to pick on individual media companies. This is breaking research news and it’s about the fuel that probably 80% of us drink to get our engines going in the morning. Coffee and the caffeine in it, is our legal drug, and like wine it is steeped in cultural rituals for so many of us. So this research about coffee is not just news, it’s happy news! But we still need to think and pause…

This research story is yet another example of how we get tangled up in the complicated ‘web’ of health studies. Butter is bad, now it’s good! Coffee is bad and may contribute to heart disease, now it may contribute to longevity and lower disease risk?  I’m not a doctor and I am not going to challenge the research from a medical perspective. I can tell you I read a lot of these research findings reports and consume quite a bit of health news. Here is what I see time and time again, and it’s important to point it out these three encouraging but also dangerous words…may, could and might.
The story I personally read on the coffee research this week came from Medical Daily. Their headline read “Your Daily Coffee Could Help You Live Longer.” I mention MD only because I am focusing on language used by the research authors and the publication’s copy. Many of the other media outlets used the same language.
Here is the sub-header following their big headline…”If you’re a regular coffee drinker, a new study might brighten your day. Researchers have found that consuming the popular beverage may increase longevity, and it doesn’t even need to be caffeinated.”

 

The lead photo for this story was this one, with a tagline that read “Researchers say that drinking one cup of coffee per day could lower the risk of death…

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Now that’s a happy story! One cup of coffee a day may save you from the risk of death! Wow, very powerful! Let’s not only drink more coffee, but also invest in Starbuck’s stock if we haven’t already!

This Medical Daily report does highlight the benefits and risks of drinking coffee and points to previous negative research about coffee. There is balance, which I always seek when reading reports on research findings. Throughout the piece you will find…yes, three words–may, could and might buried in the headlines and the happy picture of coffee. These important words get lost. If we all took the time to read the entire story we would would also find this interesting statement from the lead study author…

“Although this study does not show causation or point to what chemicals in coffee may have this ‘elixir effect,’ it is clear that coffee can be incorporated into a healthy diet and lifestyle.”

There’s that word ‘may’ again. I hate to break it to the researchers, but centuries of human culture has shown us that coffee can be incorporated into a healthy lifestyle in moderation. What they didn’t know back then scientifically is that it can have adverse side effects for some people. Which brings me back to the concept of bio-individuality. Some people can eat loads of fat their entire lives and live to be 100, and others can’t and drop dead sooner. In comparison, some people can drink coffee at 10pm and go right to sleep, while others can’t drink it past 2pm without being up all night. With regards to the people eating lots of fat, what is often overlooked is the poor quality of life of people who are obese because of their diet and bad lifestyle habits. Everything gluttonous or in excess pays a price in health. We all seem to know this intuitively but just conveniently forget it.

The healers and philosophers of  ancient Greece knew that moderation was the prescription for  good health, and they also knew good sleep and regular exercise is important to longevity. It doesn’t get more simple than this, but we still look for a ‘magic elixir’ and hope it makes up for our neglect in one area or another. Don’t get me wrong, I believe in Super-Foods ( like coffee), because every culture has them and in some ways they compensate for other nutrients missing in their diets because of  factors like climate. I did a Q&A with the author of 30 Secrets of the World’s Healthiest Cuisines a few years ago, and the big takeaway is each of the world’s healthiest cuisines have a super-food and very specific lifestyle habits that contribute to their longevity. This book was published long before the Blue Zones Solution, which is also a good book on how many various lifestyle factors contribute to health and longevity. Both books confirm lifestyle matters my friends, and our diet is one very big part of our lifestyle.

So let’s be real about the research this week. We don’t know why coffee may help us live longer. We can however, identify healthy antioxidants and phenolic compounds in coffee, that we know can be good for preventing cancer. Avoiding cancer is one very effective way to achieve longevity!

It’s not that research shouldn’t be done, it’s not that we shouldn’t learn about the research findings, it’s just how we share the research, interpret the research, and use the research. The last paragraph of the Medical Daily story this week summed up the coffee research with this statement…

“Further studies are needed to gain a better understanding of how coffee might increase mortality. In the meantime, the researchers say that we should enjoy our daily cup of joe; it could be doing us the world of good.”

From everything I have read, the facts are, in moderation and in combination with other good lifestyle habits, coffee can’t hurt us, and it’s definitely a good jump starter in the morning for most of us.  It can hurt some of us with certain heart conditions, and for some it can also disturb chemistry, stomach linings, and our sleep. This much science has established. Does it contribute to living longer? May, could or might…

 

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WWB WISE GURU Q&A: Featuring the International Best Seller ‘The Telomere Effect’: A Revolutionary Approach to Living Younger, Healthier, Longer

Jun 2, 2017 by

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WWB WISE GURU:
Elissa Epel, Ph.D is a leading health psychologist who studies stress, aging, and obesity. She is the director of UCSF’s Aging, Metabolism, and Emotions Center and is associate director of the Center for Health and Community. She is a member of the National Academy of Medicine and serves on scientific advisory committees for the National Institutes of Health, and the Mind and Life Institute. She has received awards from Stanford University, the Society of Behavioral Medicine, and the American Psychological Association.

 

WWB FEATURED BOOK: The Telomere Effect  Groundbreaking book by the Nobel Prize Winner who discovered telomeres, telomerase, and their role in the aging process, and the psychologist who researched specific lifestyle habits to protect them and slow down disease and lengthen life.

 

WWB WORTHWHILE READ:  Have you wondered why some sixty-year-olds look and feel like forty-year-olds and why some forty-year-olds look and feel like sixty-year-olds? We discover through science, that aging is more than just an attitude. Healthy aging and longevity correlates with specific habits and mindset on a personal level, and is affected by the relationships, community and culture we are a part of.  All of which can be cultivated wisely.  Read this book and start lengthening your telomeres! ~TrulyHerself, Lauroly

 

 

 

DrElissaEpel

Dr. Elissa Epel, Ph.D, Co-Author of ‘The Telomere Effect”

 

 

Lauroly Opening: Welcome Dr. Epel to World Wise Beauty. I am so pleased you could join me for this Q&A. This is an important book that will help accelerate wellness culture, and encourage us all to lead healthy lifestyles. It covers the latest scientific discovery about telomeres and your research on how we can protect our telomeres with as your sub-title says, “a revolutionary approach to living younger, healthier and longer.” Who doesn’t want that!  But first I have to ask a basic question for my readers, so we can move on to the important ideas in your book. What are telomeres? We have been learning so much about epigenetics in the last few years and now the discovery of ‘telomeres’ takes the science on genes to another level with real world context.

 

Dr. Epel: Telomeres are a tiny part of each cell in our body that play a critical role in how our cells age. They are the caps that protect the ends of chromosomes. They protect our genes from breaks and mutations, and they also allow our cells to go on dividing and replenishing. The problem is that each time our cells divide, the telomeres can shorten, and when they get too short, the DNA can easily become damaged, the cell becomes aged, and, worst of call, it cannot go on dividing. This creates a buildup of old tissue that is pro-inflammatory. Also, as we age, there is wear and tear to these caps, shortening and damaging them.

Lauroly Q- Your study and expertise is focused on how stress damages our telomeres on a cellular level, and the devastating effects it can have on our health and longevity if left unchecked or not managed. FYI for our readers, the book also presents all the positive ways you can stop the damage already done and avoid further damage. When all the research came out about epigenetics I think a lot of people just assumed they were stuck with their lottery of genes. This couldn’t be further from the truth, and this is where your important research comes in. All our lifestyle habits especially related to stress management can contribute to lengthening your telomeres or reducing them. It seems to me that popular quote “It is not what happens you to in life, but what you do with what happens to you” really applies to our telomeres! The fact is we can train our telomeres. One of the ways we can do this is keeping our immune system biologically young. Can you describe direct examples of this?

Dr. Epel: Laura, you said it well! We will all experience difficulties in our days, and traumatic events in our lives, and these cannot be avoided. But it is how we view these events in our mind, and manage them, that determines whether an event turns into ‘chronic stress’ in our mind or whether we may end up on the other side of the event even more resilient than before. So we need to focus not on stress ‘reduction’ but stress resilience. We tend to create angst, worry, and rumination with our habitual thought patterns and these can keep our endocrine and nervous system on ‘high’—a vigilant mode that wears us out sooner. Having higher levels of stress hormones, like cortisol and catecholamines, even while we sleep, is associated with shorter telomeres. High quality sleep is also related to longer telomeres, and something we can foster. The little things we do each day can add up to have big effects on telomeres.

People who tend to eat more vegetables tend to have longer telomeres ten years later! So we are talking about small little habits during our life that really add up to healthy cell stability later in life when we are typically so vulnerable to diseases of aging. People with longer telomeres are 20% less likely to develop heart disease. Even in young healthy adults, those with shorter telomeres, when experimentally exposed to the cold virus, tend to get more cold infections, with more severe symptoms, more tissues needed (the work of Sheldon Cohen). So it’s not just about doing things now so we don’t get disease of aging later. Experimental studies have shown that programs that last several months tend to give us a boost in telomerase or maintain our telomeres better –that includes aerobic fitness, omega-3 free fatty acid supplements, support groups, meditation programs, or Dean Ornish’s lifestyle integrative program (eg, vegetarian diet, yoga, social support).

 

Lauroly Q- When I read your book, it just solidified for me that lifestyle as medicine is really the ‘secret’ to wellness and longevity. We humans love the idea of ‘secrets’ but the truth is understanding our own bio-individuality and taking good care of ourselves wholistically is all it takes to live well. The blueprints may vary for each of us, but the reliable pillars of wellness hold for all of us.

Let’s come back to your expertise on stress. Managing our stress is extremely important, and it seems to me your tips and prescriptions for managing stress should be practiced by all of us, but some people have a biological sensitivity to stress more than others and can experience depression and anxiety in a very debilitating way if left unchecked. In your book you said “Anticipating a stressful event has the same effect on the brain as the body experiencing the stressful event.” We can see why mindful techniques and practices are so important to our society today. You devote a lot of data and tips on how to protect yourself from depression and anxiety. Some people may not be open to mindfulness techniques or feel they have the time, what are other lifestyle habits that can help protect us? Some would also ask “isn’t depression and anxiety a normal response to life and part of our human experience?”

 

Dr. Epel: We will have different traumatic events happen to us, and some of us will suffer more in life, and some of us are more prone to respond to stress with depression or anxiety. When adverse events happen to us as children, un-tempered by the support or resources we need to cope, it can leave a lasting ‘scar’ in the form of shorter telomeres. But that is not something to harp on, because even with short telomeres it’s how we live our day that can keep them stable through the years going forward. As you said, it is how we react to things, that can make a big difference going forward. We can learn to ‘surf the waves’ more than crash under them. We have habits of mind that we can become aware of. I include quizzes in our Telomere Book to help people see what their stress response style is – how much they see things as ego threats, or how much they ruminate. And also how much they have buffers to stress like optimism or purpose in life.

Awareness is a first step. Then there are ways to build our inner resources so we can experience stress as small surfable waves. For those interested, learning meditation can help but that does take time and dedication. Even if you don’t regularly do it, it can help you get to take an introduction course, to know your mind and the habits that can hurt you If you are unaware of them. Any mind-body activities can help with emotional balance. These are often ‘body up’ to mind—the calmness in the body creates a cushion of stress resilience so we don’t have those strong stress reactions. Having strong social support probably creates the biggest cushion. For me, my yoga ‘cushion’ helps me build reserve.

Even if you have short telomeres, what matters is how you live this day, and the choices you make each day from here on. Our telomerase, the anti-aging enzyme that protects telomeres, and our telomeres, appear sensitive to many different behaviors (exercise, certain nutrients) and exposures (nature, pollution, certain chemicals). We detail these in the book, and the best way to learn from the book is to choose one or two things from the list of telomere bolsters that matter most to you, that you know you can improve.

 

Lauroly Q- You made so many compelling points about how telomere science offers molecular proof of the importance of societal health (what I call wellness culture) to our well-being. You even suggested in the book that we call for policymakers to add a new phrase ‘Societal stress reduction’ to the vocabulary of public health. You included a Telomere Manifesto at the end of the book. Another (there are so many in this book!) important statement you made is “The foundation for a new understanding of health in our society is not about ‘me’ but ‘we’. Why do you think we miss how important inter-dependency is to our personal health as well as to the survival of our planet? I know that is a big question!

 

Dr. Epel: When we look at solutions to becoming a more compassionate society, arrows point to our culture and education. Our strong culture, and the way we raise and teach children, reinforce the idea we are autonomous and competitive creatures. There are programs starting at early ages that promote better understanding of interdependence, compassion, and of how our mind works that will help make a much needed shift in our culture. Change needs to come both from policy, societal stress reduction policies, and from inside — our minds, our hearts. Why don’t masses of people smoke anymore? It wasn’t just the tobacco tax and policies. It was a change in our beliefs and social norms. We can all start that right now, from within, and in our local networks. We impact those close to us, we impact strangers too. Let’s use our positive impact! If it helps to know that our very cell aging is impacted by our neighborhood’s health, then spread the word and work, to change these together.

 

Lauroly Closing:  Excellent answer Dr. Epel! Thank you so much for your groundbreaking research and writing ‘The Telomere Effect‘! It really is two books in one. One for creating a personal blueprint for longevity and wellness and the other for raising awareness about how we can stop the health crisis of the entire planet. The second one is even more urgent as we need a healthy planet to live on!

Dr. Epel Closing:  Thank you Laura for your wonderful summaries and sharing these messages.

 

 

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