You can live disease free to 100 - here's how!

    Roughly half of all the deaths in the United States are premature and can be prevented if we simply follow healthier lifestyles.  This website tells you what to do to remain healthy and disease-free.  The normal maximum human life span is about 100 years, if you don't suffer from heart disease, stroke, cancer, diabetes, Alzheimer's disease etc. before you get to 100.  The thesis here is that we are not trying to extend the normal human lifespan, rather trying to prevent diseases that block your opportunity to reach your normal maximum lifespan of 100 years or so. 
This website assumes tobacco is not used.

    Basic Science: There are three main processes that cause aging and attendant diseases:

    1.  Insulin Resistance:  This causes the cells of the body to not respond properly to insulin and more insulin is necessary to enable the glucose to enter the cells and provide energy.  The pancreas secretes more and more insulin and diabetes results.  Diabetes is accelerated aging.  Insulin resistance is associated with shortened  telomeres, which are repetitive sequences of DNA on the ends of the chromosomes in the nuclei of the cells in our bodies.  They protect the genetic information in each chromosome, but as the cells divide the telomeres shorten.  Shortened telomeres are associated with earlier death, cancer, and other diseases.

    2.  Oxidative Stress due to Free Radicals:  The cytoplasm of the cells of your body contain hundreds of mitochondria, organelles that produce energy (ATP) from the food you eat and the oxygen you breath.  A byproduct of this process is charged particles which damage nearby structures, such as nucleic acids, proteins, and lipids.  These compounds are reactive oxygen species, or free radicals.  As we age free radicals gradually damage our bodies and contribute to disease and infirmity.

    3.  Inflammation:  Inflammation is the normal process by which our body repairs damage, and we note redness, pain, swelling and heat.  The immune system protects us from pathogens such as bacteria and viruses, and inflammation is used by the immune system.  Chronic inflammation which targets our bodies rather than pathogens is associated with many diseases of aging, and can be caused by pro-inflammatory diets, stress, hormonal changes and other factors.

What to Do

    1. Exercise: Regular vigorous exercise leads to longer life and reduces many disease processes.  Intensity is important and for aerobic exercise you should be out of breath, sweaty with elevated heart rate.  Thirty minutes three to five times a week is a minimum, and ideally add weight lifting or resistive exercise three times per week. See your doctor for clearance before you start and go slow to avoid injury - it takes time for profound changes to occur in your body.

    2.  Diet: CRON: Caloric Restriction, Optimal Nutrition:  Reducing calories prolongs life in all species which can be tested and in humans improves many measures of health.  It is not necessary to count calories, rather eat all you want of a variety of vegetables, fruits, whole grains, and lean meats and fatty fish (omega 3).  Most importantly do not eat  transfats, vegetable oils and other fats (nuts, avocados and olives OK), sugar including high fructose corn syrup, and salt.   It is critical to have optimal nutrition, meaning all foods eaten should be loaded with vitamins, minerals, antioxidants and anti-cancer compounds.  Pritikin's Low Caloric Density plan is recommended. 

    3.  Supplements:  Nutritional supplements are complex because there are so many and each needs to be evaluated individually on scientific merits.  The two most important supplements are a good multivitamin/nutrient formula such as the Life Extension Mix capsules and fish oil with omega 3 EPA and DHA. Also consider:

        a.  Anti-Aging Supplements:  alpha lipoic acid, acetyl L carnitine, Coenzyme Q10 (Ubiquinol), resveratrol, curcumin,  carnosine, pycnogenol

        b.  Preventive Supplements:  prevent osteoporosis, preserve joint cartilage (glucosamine), prevent breast, prostate and gastrointestinal  cancers

    4.  Tests:  The five most important anti-aging tests are C reactive protein, advanced lipid testing (triglyceride/high density lipoprotein cholesterol), homocysteine, fasting insulin and ferritin.  Further tests include vitamin D level, arachidonic acid (omega 6)/EPA (omega 3), 24 hour urine for hormones, and Dpd/NTx blood tests for osteoporosis.  These tests give a good indication of your health risks and you can repeat them to see how your lifestyle changes are reducing your risks.  Medical tests also can be helpful. 

    5.  Hormones:  As we age many hormones markedly decrease, such as growth and sex hormones, and endocrine organs may malfunction causing a variety of symptoms, such as hypothyroidism in the elderly.  Bio- Identical hormones identical to those produced in the human body are recommended by many anti-aging physicians as opposed to synthetic or animal derived compounds.  This is a complex area and an expert and experienced physician is mandatory. 

    6.  Psychology:  It's all psychological - you must create a new world of health that is your "normal".  Books and internet resources are recommended. 

    7.  A worksheet can be printed to keep up with your progress.

Day McNeel, M.D. is a retired neurosurgeon, a Diplomat of the American Board of Neurological Surgery and has been studying anti-aging medicine.  Disclaimer:  Please consult your health care provider before implementing any of the ideas in this website.  The information here is general in nature only and no specific medical advice is given to any individual.