Saturday, November 19, 2022

Lifespan extending habits from Blue Zones

 Not Medical advice, I am not a doctor
Please check allow below info with a qualified health care professional

 Cancer is kept under control if our immune system is strong
Chronic long term inflammation eventually leads to cancer 
Strong immune system + low inflammation = Path to longevity

Have you noticed that people living in 5-Blue Zones tend to have significantly lower rates of cancer, heart disease, diabetes, Alzheimer's, Parkinson's, dementia, Multiple Sclerosis & kidney failure?

If you live past 100 and in heathy state like many Blue zoners, does it not mean they have also prevented Cancer, heart disease, Diabetes, Dementia, Alzheimer's ?
 


ground & raw turmeric root

1.   Eat Turmeric as in Nepal, India, Butan & Sri Lanka
  •  They have lowest cancer rates in the world !
“.....But the strongest evidence so far is of turmeric. Lab-based studies show curcumin in turmeric seems to kill cancer cells, particularly in breast, bowel, stomach and skin, even to prevent more from growing....”

  • India, Nepal, Sri Lanka, Bhutan enjoy lowest cancer rates because: 
    • curry (turmeric) is eaten 3-times daily
    • Hindus & Buddhists are mostly vegetarian
    • Hindus & Buddhists  & Muslim observe regular religious day-light fasting
    • even meat eating Hindus avoid Beef( red meat)
    • high reliance on beans, legumes, lentils for protein
    • drink more tea than coffee
  • black pepper & oil with turmeric increases bioavailability by 20x ie. 2,000% 
  • turmeric helps arthritis & weight loss

2. Blue Zoners have lowest cancer rates
  • What are Blue Zones? << read !
  • Blue Zones are places where folks have much higher-than-average of life expectancy and have the highest centenarian count per capita
  • A. Okinawa (island in Japan)
    B. Sardinia (island in Italy)
    C. Ikaria (island in Greece)
    D. Loma Linda (USA, 7th-day Adventist vegetarian enclave) 
    E. Nicoya ( coastal town in Costa Rica)

Blue Zoners eat less meat or are mostly vegetarian or fish-eating vegans (Pescatarian):
  • vegans or low meat eaters have significantly low rates of cancer 
  • meat/ dairy have growth factors (casein, leucine/ methionine) that make cancer grow
  • many areas in Africa have very low cancer rates due to low animal protein consumption due to poverty

  • avoid meat, dairy or eggs 
    Even organic red meat linked to cancer due to high Methionine & Leucine content  

  • ALL Blue Zoners eat very little meat, dairy or eggs 
  • They eat fish once or twice a week aka Pescatarian 
  • A. low mercury fish = salmon, sardine & anchovy (not Tuna or shell fish )
    B. fish & kelp contain Iodine, a known cancer killer
    C. iodine is rich in fish, low in land animals or plants!
    D. red meat has >2X more pro-inflammatory iron, than fish
    E. salmon, sardine, anchovies have omega-3, not found in abundance in beef
    F. Zinc & Selenium found in fish
  • switch protein source to beans (chick pea (hummus), fava(broad) bean, black bean, edamame & soy(tofu) adzuki (red) bean, mung bean, lentils) and fish 
  • fish eating vegetarians live longer than pure vegans or lacto-ova vegetarians (milk/egg eaters)
  • High-protein diets linked to cancer risk  << read!
    > Animal protein spikes IGF-1 hormone which stimulates tumor growth
Fava aka Broad bean


3. Caloric Restriction & Intermittent fasting is 1 reason Blue Zones have low cancer rate

Eat less, eat less often  
  • Eat less: Caloric Restriction (CR) Eat till 70% full
    > Okinawan pre-meal chant: 'Hara Hachi Bu '  
  • Middle East have significantly low cancer rates due to dayl-ight fasting during month of Ramadan << watch!

  • once a week, do full 24-hour water-only fast:  
  • eat less protein, excess fuels cancer growth

  • cut 3 meals a day to 2-meals (if no cancer) or 1-meal (if recovering from cancer)
  • Intermittent Fasting/ IF starves tumors that eat 20X more than healthy cells
  • high protein diet correlates to shorter lives << read!

  • IF and CR ensure blood sugar (glucose) spikes less and less often
    Every meal eaten causes a blood sugar spike.
    The less frequent spikes, the better your heath.
  • such reductions automatically boosts immune system to heal & fight disease


  • breakfast should be heaviest meal and dinner lightest
  • ensure dinner is 3 hours before bed time


4.  Eat less sugar, honey or alcohol
  • sugar feeds cancer 
  • stopping sugar starves cancer cells
  • sweet fruit, juice is still sugar
  • organic apple, green banana, green papaya, green mango, most berries, kiwi, are ok 

  • avoid preserved/ dried fruit (very high sugar & preservatives)
  • avoid non-dark chocolate
  • honey = sugar, use only when sick, not daily
  • 'natural sugar' is still sugar and just as bad in spiking up insulin leading to Insulin-Resistance / Metabolic syndrome!

  • eat low-GI carbs (basmati or brown rice, sweet potato, greenish banana, beans)
  • eat less high-GI carbs: potato, jasmine rice, cooked carrots, ripe banana, cake, white bread, muffin, ice-cream
  • eat very dark chocolate ( >90%), has no milk & sugar is <2% or pure cocoa
  • carbs turn into glucose aka blood sugar and feed tumor cells 

  • Cancer loves sugar  << watch !
  • Get energy from oil instead of carbs:
     >use more olive oil to replace carbs (ie low meat, plant-based  keto)

5.  Blue Zoners eat specific anti cancer foods
  • Broccoli sprout: highest level of cancer killing agent Sulforaphane << read !
    - best eaten raw 
  • Brussel sprout: lightly steamed max 4 mins, overcooking destroys Sulforaphane 
  • Brussel sprouts, Broccoli, kale, cabbage, cauliflower, bok choy, rocket (arugula), watercress, have less Sulforaphane but still helpful

  • Edamame: immature soybean eaten in Japan.
  • Nuts :Tree nuts like almonds, chestnuts, walnuts for unique pre-biotic fibres

  • Tempeh   : fermented Indonesian tofu, Spermine kills cancer << read !
  • Turmeric : daily1-2 teaspoons, with pinch of black pepper 

  • Tofu         : likely reason for Japanese longevity
  • Tofu         : is better than soy milk, in Asia, tofu is eaten more than soy milk,         
                       which is more common in the West
  • Tofu         : has less phytoestrogens than soy milk, as tofu is heated 
                       phyto-estrogen leaches out 
  • Seaweed : Iodine also in fish, seaweed (Nori is recommended, not wakame or                           kombu), kelp
  • Vegetable:  A very wide variety of veggies to provide divers fibre prebiotic for                              better gut bacteria diversity                   

    Found in frozen section of Asian groceries

    Found in frozen section of Asian groceries


  • Vitamin D / sunlight: deficiency in Vit-D dramatically lowers immunity
    (Note : cancer is highest in places lacking12-month sun)
    >  Australia / NZ, Canada, Ireland, UK, Sweden, Norway etc)
    >  All Blue zoners get 12-month sun !


  • Selenium & Zinc: deficiency drastically lowers immunity, avoid supplements, get it from natural sources as supplementation of these 2 are possibly linked to increased cancer risk
    Selenium sources: Seafood (sardines, salmon, unsalted anchovy better), kelp &Brazil nuts
    Zinc sources: Seafood (sardines, salmon, unsalted anchovies are better).
    Lentils, chickpeas, beans, and peas, nuts and seeds:
    Pumpkin seeds, hemp seeds, cashews, almonds, and sunflower seeds

  • Extra Virgin Olive Oil EVOO 
    A. Mediterranean folks have much less cancer << read !
    B. in Oz: use Aussie brands from COLES / Woolies only
    C. Best not to deviate to brands from other countries

    D. in USA / Canada: best chose famous Californian brands
    E. food fraud is reported amongst some Mediterranean brands, where expensive EVOO is mixed with cheaper oils like canola, soy, but labelled as EVOO

    F. EVOO = peppery & bitter taste, otherwise it's been diluted
    J. EVOO = good natural vitamin-E source as is wheat germ.


  • Green, Jasmine, Sencha or Matcha tea:
    A. 2 cups daily on empty stomach, ie 90 mins after meal, 30mins before
    B. ECGC in green tea inhibits tumor growth << read !
         (a factor in Japanese longevity, despite smoking etc )
    C. Matcha is powdered green tea where the whole leaf is consume, unlike in tea
         bags. More protective polyphenols are consumed instead of being discarded
         Matcha is 100X more nutrients than a cup of standard green-tea


  • Natto, fermented soybean is the richest source of natural Vit-K2
    and a recently discovered anti cancer vitamin. << read !

    A. likely reason for Japanese longevity is Natto, a breakfast food
    B. get Natto from Chinese, Japanese or Korean grocery 納豆 - 發酵大豆
        >> https://cookingwithyoshiko.com/natto-faq/ << read !
    C: Natto is the reason why Japanese women have youthful skin << watch !

  • Sweet potato (purple flesh) is eaten in Okinawa more than rice
    > contains beta-carotene & cancer killing agent Sporamin & SPG-56 << read !
    > beta carotene deficiency linked to stomach cancer



Rocket, Rucola or Arugula
 
Okinawans purple-flesh, white-skin type. They have the highest Anthocyanin content. Only steam or boil avoid baking as higher temperatures destroys the nutrients
Okinawans eat the purple-flesh, white-skin type.
They have the highest Anthocyanin content.
Only steam or boil avoid baking as higher temperatures destroys nutrients.

  • Anti-angiogenesis caused by fruits & veggies
     > Starve cancer & fat cells   << watch !
    Cancer researcher Dr William Li, explains how some plants 'starve cancer cells to death' by merely cutting of its blood supply
    Search for him in Youtube, he talks about cancer inhibiting foods etc

    > Ellagic acid suppresses bladder cancer, details on p238 of his book << read !


    https://en.wikipedia.org/wiki/Ellagic_acid

      ...... and 


6. Get some sun: Blue Zoners get 12-month sun

Lack of 12-month sun + heavy meat/ dairy diet...
... is why Australia, NZ, Ireland, UK, Canada, Norway, Denmark, Finland rank top 10 cancer rates out of 190 nations << read !


Get Melatonin & Nitric Oxide at  sunrise-to-9am or 5pm-to-sunset
  • 20 mins daily: low risk of skin cancer as less UV-B radiation at these times
  • sunlight at these 2 times have mostly UV-A  &  Near-Field Infrared Rays << read !
  • NIR & UV-A  stimulate melatonin production  > calms inflammation, fights cancer
  • UV-A  & NIR stimulate Nitric Oxide /NO  production > protects heart & inhibits cancer  << watch!

Get Vitamin D from sun from 10am to 4pm 
  • 10 mins of direct sun (not behind glass) for Ultra Violet-B to trigger Vit-D production 
  • Vitamin-D inhibits cancer. Click here << and here <<
  • If you  have dark skin, an office worker or avoid sun, you're likely Vit-D deficient
  • Do get tested, annual Vit-D test is free in many countries


7. Blue-Zoners sleep before 11pm and stress less
  • 7-8 hours deep restful sleep
  • sleep allows body/brain to detox, heal, repair and fight cancer
  • sleep allows the release of melatonin, a powerful natural anti-inflammatory

  • stay off stressful jobs /situations, 
  • rushing, multi-tasking, worrying, anger, sadness, boredom = forms of stress
  • stress weakens immune system, pumps up cortisol  

  • release bad memories, avoid reliving them by pondering and talking about it
  • forgiveness benefits you, not the offender 
  • forgiveness gives you peace of mind and emotional freedom!

8. Other foods to absolutely minimise (as do BZ-ners)
  • Foods cooked at high temperature damage molecular structure of nutrients (glycation end products A.G.E /A.L.E  etc), carcinogenic Acrylamide formation and turns food into non-food:

    A. BBQ, roasting, toasting, deep fry, all involve temp > 200 °C.   read this  <<
    B. stir fry is not as bad as cooking time is brief
    C. boiling/ steaming  = 100 °C
    D. pressure cooker    =  120 °C

    E. TCM advises to minimize all eating foods cooked at high temp

  • Cooking methods matter
    How you cook meat can make a difference in how big a cancer risk it poses. Frying, grilling, and broiling meats at very high temperatures causes chemicals to form that may increase cancer risk. Other cooking methods such as stewing, braising, or steaming  produce fewer of those chemicals. 
  • Some meat cooking methods increases cancer risks << click to read

  • food from tin can contains endocrine disruptors like BPA plastics in the lining
  • use water bottles and plastic food packaging that are not BPA-free

  • food that don't need refrigeration (contain preservatives)
  • food with colorings: Eg char siew, ice cream, cake
  • artificial sweetener: NutraSweet, Aspartame, Xylitol, Maltitol, Saccharin, Maltodextrin etc

  • processed or cured meat: ham, sausage, bacon, salami, jerky, contain carcinogenic nitrites
  • salted pickles like Kim Chi & Chinese yellow-green preserved veggies and salted ferment soy bean paste contains carcinogen = N-nitroso
  • salted fish popular in South China cuisine linked to cancer
    Fermented foods is good probiotic, but ferment foods where salt was added results in n-nitroso formation, a known carcinogen ( Eg as in Kim Chi) 

  • non-home cooked food: 95%people use cheap seed oils: canola, corn, sunflower, safflower, soy, veggie oils, these are pro-inflammation &linked to premature aging
  • milk has antibiotics & female hormones (to make cows produce milk year round)
  • non-free range cows are fed grain, is unnatural and changes chemistry of beef

  • Sugar, honey and all sweet fruits and juices
    > Green banana /papaya, blueberry, raspberry, blackberry, grapefruit, apple, pomegranate,, guava kiwi fruit, peach are low GI are ok
  • coffee         : most pesticide sprayed bean, try organic
  • strawberry : most pesticide sprayed fruit, try organic
  • spinach      : most pesticide polluted veggie, try organic 
    (spinach, carrots & beetroot: high in oxalates, contributes to kidney stones)

  • perfumes/ colognes have synthetic fragrances & phthalates, are carcinogenic

  • mold in at home (bathrooms, walls and ceiling and sometimes beneath stilted houses) spread spores in the air and can lead to cancer long term.
    Move out OR fix damp problem ASAP !
    Damp persists in poorly ventilated area devoid of direct heat or sunshine

9.
Epigenetics helps switch off 'bad' genes & keep immune system strong & ready with vitamins, minerals and other Phytonutrients

  • Vit-A: I avoid synthetic supplement (Beta-carotene) linked to higher cancer risks.
    Carrot,     sweet potato, pumpkin, corn with olive oil, increases absorption etc

  • Vit-B2, B5, B6, Biotin, Folic acid:  Nutritional yeast & veggies/beans & fish  
    Vit-B1, B3 best from natural sources (like Nutritional Yeast),  not supplements
    Vit-B12: low dose occasional supplement (not daily) safer, preferably Methyl cobalamin     

  • Vit-C: get from supplements with bioflavonoids (pith of orange, lemon, grapefruit)
  • Vit-D: sunlight, salmon and supplement in winter with capsules or sardine oil
  • Vit-E: I avoid synthetic supplement, best is olive & rice bran oil, wheat germ, nuts 

  • Vit-K1: get from green leafy veggies
  • Vit-K2: get from Natto (fermented soybean) or supplements  

  • Magnesium: high magnesium mineral water: S Pellegrino, beans, powder supplements
  • Calcium : green leafy veggies (kale, bok choy), fish better than pills or milk/meat 

  • Zinc: see above for list
  • Selenium : see above for list
  • Iron: get from cast iron fry pan if vegan or Pescatarian 

10. Good gut biome = strong immunity
  • Probiotics = the friendly bacteria in the gut microbiome
  • Prebiotics = fibre is food for friendly gut bacteria

  • Need wide variety of BOTH to have good biome and therefore strong immunity
    We need to eat a wide variety of veggies, as their fibre is all different.
    More fibre diversity = more bacteria strains (stronger immunity)
  • Kefir is better than plain old milk yogurt, << read !
    since Kefir has more pro-biotic diversity
  • non dairy Kefir is preferable
  • Prebiotics are typically fibre from veggies & fruits and there's 100s of types
  • We need to have a diversity of these fibre types for optimum health
  • Essential to eat a wide variety of veggies, sticking to just you regular favorite 1-2, will get you killed
  • Blue Zoners eat a wide variety of veggies thus ensuring gut microbiome thrive 

11. Detox regularly
  • Toxins promote inflammation
  • Toxins weaken immune system
  • Toxins damage DNA
  • Toxins switches on 'bad genes'

  • Daily green, jasmine, matcha or sencha tea detoxes blood
  • Sweating from exercise or sauna or hot shower are simple ways to remove toxins
  • Intermittent Fasting detoxes our body
  • regular (daily) bowel movement detoxes(chronic constipation causes colon cancer)

12. Blue-Zoners eat wide variety of veggies getting diverse gut microbiome
https://www.mirror.co.uk/news/health/doctor-michael-mosley-hails-three-30108464


In a study, published earlier this month in the journal Nature Aging, scientists at Guangxi Academy of Sciences in China compared the microbiomes - the microorganism makeup of a living thing - of 1,575 people, ranging in age from 20 to over 100.

Explaining the findings, Dr Mosley said that the healthiest centenarians had a "diverse mix of bugs in their gut" with high levels of a "bacterial species called Bacteroidetes".

A healthy microbiome not only significantly boosts your immune system, but has been shown to reduce inflammation linked to numerous cancers and heart disease.

Dr Mosley told the Daily Mail: "We know that what, and how much, you eat play key roles in whether you stay healthy or not - but what seems to be equally important is the impact this food has on your gut microbiome, the mix of bacteria, viruses, and fungi, which live in your intestines."

The chart shows:
  • Okinawans have 50% less cancer than rest of Japan
  • Okinawans have 80% less cancer than USA
  • Is this good enough reason to eat & live like Okinawans ?


 https://www.weforum.org/agenda/2021/09/japan-okinawa-secret-to-longevity-good-health/  << 



https://www.researchgate.net/figure/Mortality-rates-from-coronary-heart-disease-and-cancers-in-Okinawans-Japanese-and_fig1_51442644  <<




Specific food eaten as per BZ location

13. Daily food choices that keep cancer away
      watch here  <<





14. Survival testimonies  

A. Frenchman Guy Tenenbaum bounces back from stage-4 prostate cancer (metastasized)
B. Guy Tenenbaum's how-he beat-terminal-cancer-book

C. Give up dairy to beat cancer: 
     Dr. Linda Plant given months to live, changes her diet, still alive 20 years later
 

D. Chris beat cancer
E Aussie tradie beats cancer 3 times after swapping beer & steak for vegetable juices: click >> here

F. 70 yo Allan Taylor beats terminal colon cancer using alkaline diet & supplements



G.  Dad-of-2 claims stage 4 cancer went into remission after switching to strict animal-free
     diet refusing other treatment. click >> here

H. 90% of cases could be wiped out by avoiding triggers caused by unhealthy lifestyles
I. Mediterranean diet can stop breast cancer returning << read !




J. Don’t make this cooking mistake !  Avoid damaging Broccoli, Brussel sprouts etc
K. Countries with highest /lowest cancer rates:
L. Fasting starves cancer cells, leaving normal cells unharmed


M.  Dr. William Li : Top cancer researcher on a CURE for cancer?

N. Summary of the China study book:


P. UV-A from early & late sun have good protective effects against cancer heart disease

Q. Summary of the China study book:
R. UV-A from early & late sun has good protective effects against cancer heart disease
S. Summary of the China study book:


T. UV-A from early & late sun has good protective effects against cancer heart disease
15. Some books about extreme longevity in 5 Blue Zones and their diets and lifestyle.
  •   Some are authored by scientists with PhDs, not just mere doctors. Kindle and paperback.







 



**********************************************************************************************************

16. Articles:

  1. Why do the inhabitants of this tiny Greek island live so long? << read !
  2. 9 food rules from the world’s longest-living people   

  3. Adding this to your diet helps you live to 100, according to longest-living people
  4. Japanese doctor age105-his spartan diet, views on retirement + rare longevity tips

  5. The 3 Types of Anti-Inflammatory Tea That the Longest-Living People Drink  
  6. Nutrition for Health & Longevity

  7. Living the Okinawa way

17. Videos

  • How to increase Telomere length

Watch >>: https://www.youtube.com/watch?v=WRoB4AGnfPw  



  • 11 ways to decrease DNA damage

Watch >>:  https://www.youtube.com/watch?v=LYZA3LRBPu8



  • Herbs that counter aging

                        Watch >>: https://www.youtube.com/watch?v=n5En7I0zVP0

 

18. Summary of foods unique to each Blue Zone

Okinawa:
1. tea, green matcha and jasmine
2. tofu (not soy milk)
3. turmeric tea
4. natto (fermented soy bean)
5. sweet potato ( purple flesh)
6. pumpkin
7. bitter melon
8. mushroom-shiitake etc
8. daikon radish 

Ikaria & Sardinia:
1. olive oil
2. red wine
3. rosemary, oregano, sage herbs
4. chick pea, fava beans, black-eye pea
5. small fish weekly
6. tree nuts (almond, cashew, brazil, hazel macadamia, pistachio, pecan, walnut, pine )...peanut is not a tree nut

Nicoya:
1. black beans
2. corn
3. avocado oil

Loma Linda:
1. Blueberries
2. Olive Oil
3. Tree nuts

All zones
1. semi vegetarian, mostly Pescatarian
2. beans & veggies  
3. more fish, significantly less red meat, chicken, pork or eggs
4. caloric restriction, dinner is lightest meal
5. intermittent fasting
6. sleep early
7. sunlight all year

India, Nepal, Sri Lanka (not Blue-Zones, but have lowest cancer rates):
1. turmeric
2. black tea, much less coffee
3. wide variety of beans (50% Hindus are vegetarian)
4. ... and Hindus who do eat meat avoid Beef or Pork
5. regular religious-fasting
6. Beans contain unique anti-cancer substances( polyphenols etc)  NOT FOUND in meat


Recommended veggies that include leafy-greens
1 Broccoli (under cooked to ensure Sulforaphane present )
2 Kale
3 Gai Choy (Chinese mustard green)
4 Mushroom - all varieties but include Shiitake & Tea-tree-mushroom ( Cha-Shu-Gu)
5 Sweet Potato (purple inside)

6 Bok choy
7 Cabbage  
8 Brussel sprout
9 Radish
10 Bitter melon
11 Okra
12 Coriander
13 Carrot
14 Tomato (max once a week)
15 Pumpkin (the round kind, NOT the longish butternut)
16 Choy sum
17 Rocket / Arugula
18 Capsicum
19 Cucumber
20 Celery
21.cooked tomatoes ( must be cooked to minimise Lectins)


TT OO MM SS BB VV
  • Turmeric-Tofu
  • Olive-Oil
  • Matcha-Mushroom
  • Salmon-Sunlight
  • Beans-Berries
  • Various-veggies
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