Maya Elhalal, Author at Longevity Science

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Could balancing Leptin be the Key to Healthspan Hacking and Weight Control?

By Maya Elhalal March 6, 2023

Leptin is a hormone produced by fat cells that plays a vital role in regulating the body’s nutritional and metabolic status, as well as controlling energy balance and neuroendocrine function. The brain uses leptin to regulate glycemic control, energy balance, and all neuroendocrine functions in humans, making it the master hormone of the brain. The hormone signals the body’s nutritional status to the brain at all times, and the brain uses leptin to control the overall neuroendocrine system. It is also essential for optimal endocrine function and is the dominant factor in obesity.

Dr. Jack Kruse, author of the LeptinRx, suggests that the best way to balance leptin is through a combination of proper nutrition, sleep, exercise, and stress management. Here are some specific tips:

Eat a diet rich in healthy fats, protein, and vegetables, and avoid processed and high-sugar foods.
Practice intermittent fasting to help regulate leptin levels and build metabolic flexibiltiy.
Get plenty of high-quality sleep, preferably in complete darkness and at consistent times.
Engage in regular exercise, preferably outdoors in natural sunlight.
Manage stress through practices like meditation and deep breathing.

By following these guidelines is a powerful bio-hack. It can help you balance your leptin levels, improve your energy level and focus and expend your healthspan.

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Unlocking the Power of Epigenetics: How Your Lifestyle Choices Can Impact Your Genetic Destiny

By Maya Elhalal March 6, 2023

Before we can discuss how genes are expressed we need to first establish the difference between Genetics and Epigenetic. Genetics refers to the study of genes and their inheritance from one generation to the next, while epigenetic refers to the study of changes in gene expression that occur without changes to the underlying DNA sequence.

In other words, Epigenetic are the changes in gene expression caused by non-genetic factors such as environmental exposures and lifestyle factors like diet, stress, smoking, and aging

Epigenetic can be compared to a dimmer switch on a light. Just like how a dimmer switch can control the brightness of a light, epigenetic marks can control how strongly a gene is expressed. They can turn a gene up to full brightness or dial it down to a dimmer level, and this can affect how our cells develop and function.

What powers the epigenetic dimmer? One powerful force driving the changes to gene expression is Methylations.

Methylation is a chemical process that occurs in the DNA molecule, where a group of atoms called a methyl group is added to one of the DNA building blocks, called a cytosine. This process can change the way the DNA molecule is packaged in the cell and can affect how genes are expressed.

When a gene is methylated, the methyl group can act like a block to prevent the gene from being “read” and turned into a protein. This means that the gene is effectively turned off, or silenced. On the other hand, when a gene is not methylated, it is more likely to be read and turned into a protein, which means it is expressed.

Methylation is a key mechanism in epigenetics that helps regulate gene expression, which is important for many biological processes, such as cell differentiation and development. The pattern of methylation in a cell can also change over time in response to environmental factors, such as diet or exposure to toxins, which can affect the expression of genes and ultimately impact an individual’s health and disease risk.

In the metaphor of epigenetics as a dimmer switch, methylation can be thought of as a way of adjusting the level of gene expression. For example, when a gene is heavily methylated, it’s like the dimmer switch has been turned down, resulting in less gene expression. Conversely, when a gene is lightly methylated or not methylated at all, it’s like the dimmer switch has been turned up, resulting in more gene expression.

Just as a dimmer switch can be adjusted to find the right level of brightness, the degree of methylation on a gene can also be adjusted to find the right level of gene expression. This is important because different genes need to be expressed at different levels in different cell types and at different stages of development.

Epigenetics shows us that we have the power to impact our health and wellbeing beyond our genetic makeup. Environmental exposures and lifestyle factors like diet, stress, and exercise can change the expression of our genes through epigenetic marks like methylation. By understanding and harnessing the power of epigenetics, we can optimize our gene expression for proper cellular function and development, ultimately improving our health and reducing our risk of disease. This gives us hope and inspiration to take control of our health and make positive changes in our lives.

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The Autoimmune Epidemic

By Maya Elhalal March 6, 2023

Autoimmune conditions are a group of diseases where the immune system mistakenly attacks healthy cells and tissues in the body, causing chronic inflammation and tissue damage.

There has been a rise in the incidence of autoimmune conditions over the last 20 years.

Autoimmune conditions are a group of disorders in which the body’s immune system attacks its own healthy cells, tissues, and organs.

Some of the most common autoimmune conditions include:

Rheumatoid arthritis: A chronic inflammatory disorder that affects the joints and other tissues in the body.

Systemic lupus erythematosus (SLE): An autoimmune disease that can affect various organs and tissues, including the skin, joints, kidneys, brain, and blood vessels.

Multiple sclerosis (MS): A chronic autoimmune disease that affects the central nervous system and can cause a range of symptoms, including muscle weakness, balance and coordination problems, and vision loss.

Type 1 diabetes: An autoimmune disease in which the immune system attacks the cells in the pancreas that produce insulin.

Hashimoto’s thyroiditis: An autoimmune disorder in which the immune system attacks the thyroid gland, leading to an underactive thyroid (hypothyroidism).

Graves’ disease: An autoimmune disorder in which the immune system attacks the thyroid gland, leading to an overactive thyroid (hyperthyroidism).

Inflammatory bowel disease (IBD): A group of disorders that cause inflammation in the digestive tract, including Crohn’s disease and ulcerative colitis.

Psoriasis: An autoimmune disorder that causes patches of thick, red skin covered with silvery scales.

Sjögren’s syndrome: An autoimmune disease that attacks the glands that produce moisture, leading to dry eyes and mouth.

Ankylosing spondylitis: A type of arthritis that affects the spine and other joints, causing stiffness and pain.

Several factors may contribute to this increase, including: Exposure to environmental toxins, pollutants, and chemicals, processed foods, sedentary lifestyle and on top of all these chronic stress is a huge contributor to the autoimmune epidemic.

WHEN THE BODY SAYS NO

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The good news? With life style interventions and stress management you can bring the immune system back to balance. This was also my personal experience after being diagnosed with Spondylitis. And a deep dive to the topic over the last 5 years taught me that it can be reversed. You CAN go back to balance and health.

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‘Keep your eyes open – and leap into the future’: 100 centenarians’ 100 tips for a life well lived

By Maya Elhalal March 2, 2023

The pursuit of a long and fulfilling life is something that many of us aspire to. With advances in medicine and technology, we have more opportunities than ever to extend our lifespans. However, longevity alone is not enough; we also want to live a life that is rich in experiences and meaningful relationships. To that end, The Guardian recently published an article that shared the advice of 100 centenarians on how to live a life well-lived.

The centenarians’ tips range from the practical to the philosophical. Some of the advice is common sense, such as staying physically active and maintaining a healthy diet. Others focus on the importance of relationships, such as staying connected with family and friends and investing time in building strong bonds with others. Still, others emphasize the importance of finding meaning and purpose in life, whether through work, volunteering, or hobbies.

One of the key takeaways from the centenarians’ advice is the importance of staying engaged with life. Many of them emphasized the need to continue learning and exploring new things, even in old age. Whether it’s taking up a new hobby or reading books on a subject you know little about, staying curious and engaged with the world is essential to maintaining a sense of vitality and purpose.

Another common theme among the centenarians’ tips is the importance of resilience. Life can be difficult, and everyone faces challenges and setbacks along the way. However, the centenarians emphasized the need to stay positive and maintain a sense of humor, even in the face of adversity. They also stressed the importance of adaptability, of being able to roll with the punches and adjust to changing circumstances.

Perhaps one of the most heartening aspects of the centenarians’ advice is their emphasis on the importance of relationships. Many of them emphasized the importance of staying connected with family and friends, of investing time in building strong bonds with others. They also stressed the importance of forgiveness and letting go of grudges, of being kind and compassionate to others.

Overall, the advice of the centenarians emphasizes the importance of living a life that is rich in experiences, relationships, and purpose. While we may not all live to be 100, we can all take inspiration from their wisdom and apply it to our own lives. Whether it’s by staying physically active, staying engaged with the world, or investing time in building strong relationships with others, there are many ways to live a life well-lived.

Of course, there is no one-size-fits-all formula for a life well-lived. What works for one person may not work for another, and we all have to find our own path in life. However, by taking inspiration from the centenarians’ advice and by staying curious, resilient, and engaged with the world, we can all work towards living a life that is fulfilling, meaningful, and well-lived.

The full article is available here:

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The Power of Your Choice: How You Can Influence Your Genes Through Lifestyle, Environment, Behavior, and Mindset.

By Maya Elhalal February 27, 2023

For many years, despite ample proof against genetic determinism, the notion that our genes were malleable was considered untenable. The predominant belief was that our genetic blueprint predetermined our fate and that we were powerless to effect change. However, a series of breakthroughs in the field of Epigenetics have shown that we can profoundly influence our genes through our choices, environment, behavior, and even our thoughts and emotions.

In the book “Identically Different,” author Tim Spector expounds on how our genes interact with our environment, suggesting that “Genes are not a preordained fate, but rather, a set of instructions that interplay with our environment to shape who we are.” This implies that while we may inherit certain genes from our parents that predisposition us to certain health conditions, we are far from locked into a predetermined outcome. Instead, our choices and environment play a significant role in determining how those genes are expressed.

Lifestyle choices provide one way that we can impact our genes. Studies have demonstrated that regular exercise can activate genes associated with improved metabolism and cardiovascular health. Similarly, a diet that’s right for you, can upregulate genes responsible for preventing chronic diseases. The lifestyle choices we make can actively modify the way our genes express themselves.

Identically Different: Why You Can Change Your Genes

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Our environment, both physical and social, can also affect our genes. One example is the temperature we expose the body to. Research has suggested that cold exposure, such as dipping in ice water, can impact gene expression. In a study published in the journal Cell Metabolism, researchers found that exposing participants to cold temperatures resulted in an increase in the activity of certain genes related to brown fat metabolism, a type of fat that burns energy to produce heat. This increase in gene activity has beneficial effects on metabolism and weight loss. Another environmental example is Exposure to pollutants and toxins.These stressors can trigger alterations in gene expression linked to cancer and heart disease. Conversely, beneficial social factors like supportive relationships can offer a protective effect on our genes.

Our behaviors and habits play a crucial role in gene expression. Smoking, for example, has been shown to induce changes in gene expression that increase the risk of lung cancer. Similarly, chronic stress can activate genes associated with inflammation and accelerated aging.

Perhaps the most surprising means of influencing our genes is through our thoughts and emotions. This is because our thoughts and emotions produce chemicals in our body that can either bolster our health or lead to disease. For example, gratitude and love can activate genes associated with immune function and stress resilience, while fear and anger can activate genes linked to inflammation and other adverse health outcomes.

We have the power to influence how our genes are expressed through the choices we make each day. As Tim Spector notes in “Identically Different,” “We are not passive recipients of our genes but active participants in shaping our biology.” By embracing this concept and assuming responsibility for our health, we can unlock our full potential and live lives brimming with vitality and wellbeing.

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“Toxic Superfoods” is a must-read for anyone seeking to live a healthy life

By Maya Elhalal February 13, 2023

“Toxic Superfoods” is a must-read for anyone seeking to live a healthy life. The author, Sally K. Norton, MPH, exposes the dark side of so-called “superfoods” and the chemical toxins known as oxalates that lurk within them. She argues that consuming a diet overloaded with these toxins can lead to fatigue, inflammation, anxiety, recurrent injuries, and chronic pain, despite a person’s best efforts to eat healthily.

After suffering from chronic health problems herself, Norton discovered that the source of her issues was the oxalates in her “healthy” organic plant-based diet. In this groundbreaking guide, she provides a complete and research-backed program to safely reverse the harmful effects of these toxins.

How Oxalate Overload Is Making You Sick--and How to Get Better

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The book also includes comprehensive charts and resources on foods to avoid and better alternatives, as well as guidance to improve energy levels, mood, brain performance, and relieve chronic pain. Norton challenges the popular notion that eating more plants is always a good thing and provides a fresh perspective on the topic.

In short, “Toxic Superfoods” is a must-read for anyone who wants to take control of their health and make informed food choices. The book provides valuable insights and practical solutions to help you achieve vibrant health and wellness.

Sally K. Norton MPH

Sally K. Norton holds a nutrition degree from Cornell University and a master’s degree in Public Health. In her career she has worked in medical education, public health research, and holistic healing. Sally is a leading expert on dietary oxalate. Her work has been featured by podcasters, radio shows, and several journals.

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Super Agers

“The Happiest Moment is Now”: An Important Lesson from the World’s Oldest Woman

By Maya Elhalal January 12, 2022

When she was 116 years old, the Guinness Book of Records announced Kane Tanaka as the oldest woman in the world whose age is unquestionably confirmed. Since then, she hasn’t stopped breaking records, and this January (2022) celebrated her 119th birthday.

During her birthday celebration, people were curious as to the happiest moment she has ever experienced in her life. She surprised and touched them deeply by answering with just one word: “Now.”

When you think about a woman who’s been around since 1903, you may believe that her life wasn’t very active or eventful. But Tanaka actually makes it a habit to wake up at 6am every morning and passes her day studying Mathematics and calligraphy.

Many along the way have asked her about her secret for longevity, to which she answered that it all has to do with a belief in God, the family that surrounds her and her healthy sleep habits. If you’re wondering, even at her venerable age, Tanaka does not give up on coffee, and drinks at least three cups a day, as well as fizzy drinks.

Tanaka’s story teaches us that there’s always hope for change – despite and sometimes thanks to the difficulties we encounter during our lives. When she was “only” 103 years old, Tanaka was diagnosed with colon cancer, and against all odds – managed to beat it. Sixteen years have passed since that moment, and all that’s left for us is to wish her many more healthy years to come.

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Healthspan-Hacking

The Incredible Benefits of Earthing and How It Can Extend Your Healthspan

By Maya Elhalal January 10, 2022

Earthing is an ancient practice that has been recently rediscovered by environmental medicine. Though it is a simple process, it has potentially incredible benefits for those who practice it. In a society that is dominated by electronics, it should be no surprise that simply reconnecting with the Earth can make people feel healthier and happier.

Earthing, also known as grounding, is the process of “walking barefoot outside or sitting, working, or sleeping indoors connected to conductive systems that transfer the Earth’s electrons from the ground into the body.” (1)

Grounding is best viewed as a preventative lifestyle that can help prevent and reverse the damage that is being done to our bodies by the modern lifestyle which often does not include being outdoors on a regular basis.

By practicing Earthing on a regular basis and actively connecting with the electrons flowing through the earth, it is possible to undo much of the cardiovascular, respiratory, and muscle damage that has occurred in a person.

Is there Science Behind Earthing/ Grounding?

Although grounding is a newer field of study, there has already been some research that has shown that regular earthing can help improve the health of those who live with cardiovascular disease, inflammatory conditions, chronic pain, and muscle damage. (2)

When viewed as a form of bio-hacking, earthing has also been shown to reduce a person’s stress levels and can significantly improve a person’s mental health and well-being by reducing depression, stress, and fatigue.

In addition, when combined with healthy changes to diet and exercise, earthing has the potential to increase a person’s longevity and healthspan. (3)

These benefits can be achieved in a number of ways. The simplest, and most effective way, to practice grounding is to simply walk barefoot on the ground. It is important to note that direct contact with the earth is necessary for this to work, so walking on dirt, sand, grass, etc. is essential. These benefits cannot be achieved when you are walking on concrete or other man-made substances.

Another method of grounding is to lie directly on the ground or to submerge yourself or go swimming in a natural body of water such as the ocean, lakes, rivers, or streams.

It is not always possible to practice earthing outdoors. In cases of extreme weather, metropolitan living, or in cases where age or health conditions may not allow it, alternative methods of grounding should be utilized. These may include grounding mats, sheets, socks, or patches that mimic the electric current of the earth.

What Are the Health Benefits of Earthing?

There are a number of health benefits that directly result from Earthing. These benefits can be felt after 30 minutes of direct, barefoot contact with the ground, and many people report feeling the positive effects after their first-time grounding.

Not only has earthing been shown to improve both a person’s healthspan and lifespan, but it also has a number of other incredible health benefits including: (4)

Reduced inflammation
Reduced pain
Lowered levels of stress
Improved blood flow
Improved energy
More restful sleep and better sleep quality
Reduces chronic fatigue
Improves sleep disorders
Reduced blood pressure levels

While grounding is generally recommended for everyone, it is still important to discuss it with your doctor if you have any serious underlying medical conditions. Earthing should not be used as a replacement for any medications or other treatment options that you may be currently undergoing without first talking with your doctor.

How Long Does It Take to Experience the Benefits?

Some of the immediate benefits of earthing, such as improved blood flow, improved energy, and reduction of pain and inflammation have been reported as soon as 30 minutes after a grounding session.

In one study, a diabetic woman with a persistent open wound on her ankle reported significantly decreased pain after 30 minutes of grounding treatment with an electrode patch. After one week of daily 30-minute treatments, she reported a pain reduction of 80%, and the limp that she had initially presented with was completely gone.

After two weeks of the daily treatments, she was completely pain free and her persistent wound, that had resisted all other forms of treatment for eight months, was almost completely healed. (5)

How Often Should Earthing Be Done?

If possible, grounding should be performed for at least 30 minutes every day. Simply going outside and lying on the grass in your backyard, taking a barefoot walk on the beach, or standing in the grass at a park can all provide the above health benefits.

It may not be possible for everyone to regularly practice holistic grounding however. If possible, a person should try to practice grounding as often as they are able to. Even once or twice a week can provide some of the health benefits, such as decreased depression and increased blood flow.

For those who do not have regular access to nature, grounding mats may be utilized to mimic receive similar benefits.

What Are Grounding Mats?

Grounding mats are devices that are connected by a wire to the ground port of your home. It is important to note that you are not plugging directly into an electrical port, but rather the ground wire of your home. Most grounding mats come with instructions that detail how to use them and where to find this port in your home.

Grounding mats come in a variety of sizes, and can be used flat on the floor, on or under a desk, or on a bed so that a person can place their bare body, hands, or feet on it. While there has been less research done on these mats that on direct grounding methods, the research than has been done on them shows promise. (6)

In particular, there has been evidence to show that grounding mats can improve sleep, reduce anxiety, and lower stress levels when used regularly and correctly.

Conclusion

Earthing provides several incredible and holistic health benefits and it is a simple process that the majority of people can do. While the most significant benefits can be achieved when earthing is practiced on a daily basis, it is still possible to see results when done only once or twice a week.

Walking barefoot on the grass, sand, or dirt allows our bodies to reconnect with the earth and allows us to absorb the electrons that can help rebalance our bodies. In turn, this can help prevent and heal several health conditions and has been proven to help those who do it regularly to improve their healthspan, longevity, and overall happiness.

Any person can access and reap the benefits of grounding with minimal effort, and it is a practice that everyone should take part in as often as possible.

Resources

(1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/#:~:text=Earthing%20(or%20grounding)%20refers%20to,the%20ground%20into%20the%20body.
(2)https://www.healthline.com/health/grounding
(3)https://publichealth.wustl.edu/heatlhspan-is-more-important-than-lifespan-so-why-dont-more-people-know-about-it/
(4)https://www.sciencedirect.com/science/article/pii/S1550830719305476
(5)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/
(6)https://www.healthline.com/health/under-review-grounding-mats

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Healthspan-Hacking

Sitting All Day Makes You Old and Grey: Here’s How Being Sedentary Speeds Up Aging

By Maya Elhalal December 26, 2021

When was the last time you stood up? Was it more than half an hour ago?

While it’s true that sitting and lying down gives relief to our bodies, resting too much only causes harm. If you’re living a sedentary lifestyle, you increase the chances of chronic diseases, turbulent mental health, and even early death [1].

You might be thinking, “Well, I don’t stay sedentary that much.”

But with how our modern society is designed, see how this daily schedule may sound familiar:

Wake up from a 7-hour sleep [2] and sit down for breakfast. You then sit in a car for half an hour [3] to get to your office.
Complete your 9-5 job inside a cubicle, where you only stand up for bathroom breaks or to have lunch—which you enjoy while sitting down.
Take another car ride home, where you’ll sit down for dinner and sit down to relax by the TV.

It’s not just how technology has developed, too. We’ve been conditioned to sit down since we were young [4]. From having proper manners in school to the office, sitting still shows respect and discipline. We grew up thinking sitting down equals behaving, but it’s actually detrimental to our health.

In total, the average American spends more than half of their day sitting—a whopping 15 hours every single day [5]. This figure doesn’t even consider the coronavirus pandemic, which forced us into working from home—effectively decreasing our body movements even more [6].

Moreover, while many of us resort to doing some type of workout once a day, you can’t “make up” for the lost movement in one go [7], because our bodies should move regularly. To quote Katy Bowman, biomechanist and author of the best-selling book, Move Your DNA, “There is more to movement than exercise” [8].

You’ll need to find a way to move constantly—which is what this article will help you achieve.

How Not Moving is Harmful

Let’s take a closer look at how a sedentary lifestyle or lack of regular movements negatively affects your physical health, mental state, and overall quality of life.

Higher Chances of Chronic Diseases

Obesity. Not moving regularly limits the number of calories you burn, which leads to an increase in weight gain and often results in obesity. Plus, once you’re overweight, research shows that people with obesity sit even more than people with average weight [9], putting you in a downward spiral.

Diabetes. Sedentary lifestyles also increase your risk of type 2 diabetes by 112% [10, 11]. This is because sitting for long periods without limiting your calorie intake causes an increase in insulin resistance—a key driver of type 2 diabetes [12].

Heart Diseases. Moreover, you increase the chances of having cardiovascular diseases by 147% and the risk of cardiovascular mortality by 90% [11]. You’re more likely to experience coronary artery diseases, heart attacks, higher blood pressure, and strokes if you don’t move your body enough [13].

Poorer Mental Health

Depression and Anxiety. Not only are you affecting your physical wellbeing, but being sedentary also increases the risk of developing mental health disorders like depression, anxiety, and stress [14, 15]. These researches aren’t talking about just being sad, but clinical disorders identified by physicians.

Increased Mortality Rate

Accelerated Aging. A study shows that women who spend most of their day sitting and doing minimal exercises had biologically older cells by eight years more than their actual age [16]. Moreover, those who sit upwards of 10 hours and participate in less than 40 minutes of physical activities every day had shorter telomeres—the part of DNA strands that protects chromosomes from getting older.

Early Death. There is a 71% increase in the mortality rate for those who spend more than 6 hours a day sitting [17]. Even with significant exercising, sitting for 5-6 hours a day increases your mortality rate by 50% [18]. Physical inactivity is also the fourth leading risk for global mortality [19].

The message is clear: There are serious health effects of not moving. It kills us and makes us sick—the complete opposite of how we may perceive extended periods of rest to be.

In reality, constant movement is the key to a healthy body.

How to Stop Being Sedentary

It’s not easy to move all the time in our modern world today. “Human beings evolved as a walking entity, exploring the world on our feet,” said James Levine, MD, the author of Move a Little, Lose a Lot [20].

But the reality is that we’re now glued to our screens to work, socialize, and even entertain ourselves.

So how can we change our sedentary lifestyle to engage our bodies like we’re supposed to? Check out these steps to incorporate movement and start living a healthier life:

Practice Functional Movements and Patterns

Functional movement exercises enhance your ability to do everyday movements.

“These are normalized, neurodevelopmental sequences that we see from birth on. It’s basically what human beings have to do in order to live life every day,” says John Rusin, DPT, strength coach and sports performance therapist [21].

So, try to make these movement patterns [22] regularly:

Squats: Lower yourself and use your ankles, knees, and hips to drive yourself back up. Squatting helps you develop muscles for multiple vertical levels throughout your day.

Lunges: Known as a “traveling squat,” lunges engage your lower body into a single-leg stance. This practice helps your balance and control, one leg at a time.

Hinges: Contrary to “lifting with your knees,” hinges develop your core and back muscles to lift heavy objects. Lift weights by leaning and raising your torso like a drawbridge.

Pushes and Pulls: Practice pushing and pulling something away and nearer to you. Have a combination of both vertical and horizontal versions to heighten your overall balance.

Carries: Develop dynamic stability by engaging your entire body in carrying heavy objects. The idea is that you shouldn’t feel the burn in just one area, but your whole body.

Additionally, enhance any of the functional movements by adding rotation to the pattern. You want to transfer power from your lower half to your upper half through your core, getting your body to function as one unit for full-body stability.

Start Using a Standing Desk

For a more seamless integration of movement into your working life, switch to a standing desk so you can get into an upright position without interrupting your workflow. You’ll be able to adjust the height of your table whenever you need to take a break from sitting.

Here are a few tips for using a standing desk:

Set intervals to alternate between sitting and standing with your desk. A good ratio to keep in mind is 1:1 or 2:1, which means you should stand around 30 to 45 minutes per hour of sitting [23].
Ensure that the position of your keyboard allows your elbows to sit at a 90-degree angle [24].
Attach arm supports to your desk to reduce the pressure on your mouse-controlling wrist [24].
Relax your neck and shoulders and shift your weight from one foot to another to minimize strain.
Don’t slouch or lock your knees to prevent any injuries from standing for an extended time.

Ensure that you’re not standing too long, because that’s just as harmful as sitting too much. Instead, use standing desks correctly to help your blood circulation, engage your muscles, and boost your mood.

Exercise with Balance Boards

Another neat item you can try out is balance boards—a fitness tool for strength and balance training [25].

A balance board has a flat top and a dome-shaped bottom, allowing the board to shift in multiple directions. Since the base is unstable, you’ll have to use your muscles to maintain balance.

Here are some ways you can use a balance board:

Balancing: Step up to the board with your feet hip-distance apart. Tilt the board forward and backward, having it touch the floor without you falling over. Next, try doing it from side to side. Shift your body weight from left to right, slowly feeling the floor while keeping your balance.
Squats: While standing on top of the board, do mini squats to engage your lower body muscles and core strength. Place your arms in front and lower yourself while maintaining your balance.
Planking: Get into plank position—but with your hands on the balance board. Use your core muscles, slightly bend your elbows, and maintain a steady position.
Push-ups: Do push-ups on the balance board to engage your core and upper body muscles. Keep your hands on the sides, bend your elbows to lower yourself, and return to the starting position while keeping balance.

You can do many other exercises with a balance board, but these simple ones should get you started. Balance boards use your body weight to develop strength and balance, increasing your physical capability to do everyday tasks.

Stop Sitting Yourself to Death

Sedentary lifestyles are not natural. It increases your chances of getting chronic diseases, gives you poorer mental health, and increases your mortality rate.

No, our bodies should move around—at least once every 30 minutes.

You need to bring movement back to your life to extend your health span, improve your quality of life, and enjoy the world like you’re supposed to. So practice functional movements, start using a standing desk, and exercise with balance boards to give yourself a better life—one motion at a time.

Need more help in breaking free from your sedentary lifestyle?

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Citations

[1] Wilmot EG; Edwardson CL; Achana FA; Davies MJ; Gorely T; Gray LJ; Khunti K; Yates T; Biddle SJ; (n.d.). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: Systematic review and meta-analysis. Diabetologia. Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/22890825/

[2] 25, S. C. T. | M., Team, S. C., & Team, S. C. (2021, June 3). How much sleep does the average AMERICAN GET? The Checkup. Retrieved September 22, 2021, from https://www.singlecare.com/blog/news/sleep-statistics/

[3] Bureau, U. S. C. (2021, March 18). Census bureau estimates show average one-way travel time to work rises. The United States Census Bureau. Retrieved September 22, 2021, from https://www.census.gov/newsroom/press-releases/2021/one-way-travel-time-to-work-rises.html#:~:text=In%202019%2C%20the%20average%20one,about%2010%25%20over%2014%20years

[4] Blatt-Gross, C. (2015, January 3). Why do we make students sit still in class?. CNN. Retrieved September 22, 2021, from https://edition.cnn.com/2014/03/30/living/no-sitting-still-movement-schools/index.html

[5] Leech, J. (2019, June 19). Is sitting too much bad for your health?. Healthline. Retrieved September 22, 2021, from https://www.healthline.com/nutrition/why-sitting-is-bad-for-you#prevalence-of-sitting

[6] Zheng, C., Huang, W. Y., Sheridan, S., Sit, C. H.-P., Chen, X.-K., & Wong, S. H.-S. (2020, August 19). COVID-19 pandemic brings a sedentary lifestyle in Young Adults: A cross-sectional and longitudinal study. International journal of environmental research and public health. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503726/

[7] Duvivier BM; Schaper NC; Bremers MA; van Crombrugge G; Menheere PP; Kars M; Savelberg HH; (n.d.). Minimal intensity physical activity (standing and walking) of longer duration improves insulin action and plasma lipids more than shorter periods of moderate to vigorous exercise (cycling) in sedentary subjects when energy expenditure is comparable. PloS one. Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/23418444/

[8] Kuklovskai︠a︡ Elizaveta. (n.d.). DP. Amazon. Retrieved September 22, 2021, from https://www.amazon.com/dp/B0718X8N7H/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

[9] Levine JA; Lanningham-Foster LM; McCrady SK; Krizan AC; Olson LR; Kane PH; Jensen MD; Clark MM; (n.d.). Interindividual variation in posture allocation: Possible role in human obesity. Science (New York, N.Y.). Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/15681386/

[10] Park, J. H., Moon, J. H., Kim, H. J., Kong, M. H., & Oh, Y. H. (2020, November). Sedentary lifestyle: Overview of updated evidence of potential health risks. Korean journal of family medicine. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7700832/

[11] Wilmot EG; Edwardson CL; Achana FA; Davies MJ; Gorely T; Gray LJ; Khunti K; Yates T; Biddle SJ; (n.d.). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: Systematic review and meta-analysis. Diabetologia. Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/22890825/

[12] Krogh-Madsen R;Thyfault JP;Broholm C;Mortensen OH;Olsen RH;Mounier R;Plomgaard P;van Hall G;Booth FW;Pedersen BK; (n.d.). A 2-WK reduction of ambulatory activity ATTENUATES peripheral insulin sensitivity. Journal of applied physiology (Bethesda, Md.: 1985). Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/20044474/

[13] U.S. National Library of Medicine. (2021, May 5). Health risks of an inactive lifestyle. MedlinePlus. Retrieved September 22, 2021, from https://medlineplus.gov/healthrisksofaninactivelifestyle.html

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[17] Patel, A. V., Bernstein, L., Deka, A., Feigelson, H. S., Campbell, P. T., Gapstur, S. M., Colditz, G. A., & Thun, M. J. (2010, July 22). Leisure time spent sitting in relation to total mortality in a prospective cohort of us adults. OUP Academic. Retrieved September 22, 2021, from https://academic.oup.com/aje/article/172/4/419/85345

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Healthspan-Hacking

How what Doesn’t Kill You Can Make You Fitter, Stronger, and Live Longer

By Maya Elhalal December 20, 2021

What do cold showers, intermittent fasting, freediving, saunas and supplementing with curcumin, all have to do with extending your healthspan? They are all forms of hermetic stressors, a practice that involves applying stress in measured doses for a beneficial health outcome.

Surely, you are familiar with the phrase “What doesn’t kill you makes you stronger.” While this phrase is often used by well meaning friends to encourage you during difficult life situations such as heartbreak, divorce, and loss, resilience research now shows it isn’t always the case. Often, repeat trauma or injury that doesn’t fully heal, isn’t solid ground for growth. In terms of building both mental and physical resilience, sometimes what doesn’t kill you makes you more vulnerable.

The opposite approach to “What doesn’t kill you makes you stronger” is that stress is something to be reduced as much as possible. But, what if they are both wrong? And what if some form of stress could improve your wellbeing and extend healthspan? Such a form exists. It’s called Hormetic stress, or Hormesis, and it could be the answer to using stress in a way that enhances longevity.

So, what is hormesis? Hormesis involves the application of low doses of mild to moderate stressors for short periods. These stressors, referred to as hormetic agents, may include heat stress, cold stress, fasting, hypoxia, intellectual tasks, exercise, and exposure to poison in small doses. The idea is that your body adapts to the stressor and becomes more resilient (1). In the long term, it makes you stronger. But only if you let the body recover properly between stressors.

In this article we will focus on reaping the rewards of hormesis with exercise.

“Hormesis is a biological reaction in which low doses of an agent that could be toxic or lethal at higher doses have a beneficial effect, such as improved health, stress tolerance, muscle growth, or longevity. Sure, exercise could kill you if you went to extremes, but in controlled doses, exercise can give you hormetic benefits, such as an increased ability to fight free radicals, manage heavy loads, or be more resilient to environmental stressors.” (8)

Exercise: Helpful or Harmful for Longevity?

Some 500 years ago, Swiss physician Paracelsus expressed the basic principle of toxicology: “All things are poison and nothing is without poison; only the dose makes a thing not a poison.” This idea is popularly condensed to: “The dose makes the poison.” It means that a substance that contains toxic properties can cause harm only if it occurs in a high enough concentration. But in the right amount it can be a potent cure.

Over-exercising or the wrong type of workout can be harmful for your healthy longevity. For example, prolonged stretches of intense physical exercise, such as Iron Man training, can induce chronic inflammation which is associated with a wide range of ailments, including premature and accelerated aging. Hence the term ‘inflammaging’, a condition which is gaining attention in longevity research. On the other hand, short bursts of intense exercise stress the body just enough to trigger an adaptive response. The exercise breaks your muscles down, but they become stronger when they recover.

The benefits of just the right form and amount of workout goes up to your head too. Wendy Suzuki, Professor of Neural Science and Psychology in the Center for Neural Science at New York University, said in her TED Talk, “Exercise is the most transformative thing you can do for your brain today.” (2)

When referring to your healthspan, the goal is to extend the years of your life in which you are in good health, instead of just lengthening your lifespan, which simply adds years to your life. To improve your healthspan, you want to promote a healthy brain and body. Through her research, Suzuki found that exercise has protective effects on the brain. This was primarily in the prefrontal cortex and hippocampus, the most vulnerable areas to cognitive decline as you age. Exercise is one surefire method of biohacking your healthspan by boosting your mood, energy, attention span, and long-term memory.

What Is Exercise-Induced Hormesis?

Hormesis is sometimes referred to as voluntary stress since you are intentionally putting stress on yourself. The difference between voluntary stress and everyday physical stress is that you use voluntary stress in a controlled and measured way. In the case of exercise-induced hormesis, you choose to engage in short bursts of specific types of high-intensity exercise.

How does hormesis support longevity? Over time, your mitochondria become damaged by free radicals in your environment (3). These free radicals, from environmental toxins, chemicals in your food and water, and chronic stress, can all lead to oxidative stress that reduces cell efficiency. Hormesis pushes the body to weed out weak, dysfunctional, or mutated cells, or if the cell is in good enough condition to save, hormesis can help to fortify cellular health. When short doses of stressors are applied, your mitochondria adapt by increasing productivity to maximize your chances of survival(4).

What Are the Benefits of Exercise-Induced Hormesis?

The main perk about the hormetic approach to exercise? It’s short! It can take 10 to 20 minutes. No matter how busy your schedule, everyone has time for that. Plus, it’s mostly free! On top of the convenience and affordability, there are plenty of science-backed benefits to exercise-induced hormesis (6):

Improved physique
Enhanced pulmonary-cardio stamina
Possible prevention or delay of age-related metabolic diseases
Emotional balance
Hormonal regulation
Maintenance of cognitive function

Using exercise strategically for its hormetic effects is a quick and effective way to impact your healthspan positively.

How Can You Induce Hormesis Through Exercise?

To enjoy the longevity-supporting hormetic effects of exercise, you must choose a physical activity that provides brief spurts of intense training. Five qualities for physical activities that support your healthspan are: brief, intense, infrequent, safe, and purposeful. What type of exercise fulfills these qualities? High-intensity interval training!

It is recognized that high-intensity interval training, also known as HIIT, has a particularly strong hormetic effect on cell mitochondria. They become more efficient in dealing with the stress, which increases your energy production and slows down aging at the cellular level.

Some examples of exercises ideal for HIIT are:

Tabata
Bodyweight exercises
Crossfit
Powerlifting
Resistance machines
Weight training

So, how does HIIT work? You exercise in short bursts at a high intensity with active rest periods between each set. During your active rest period, you continue moving your body at a low intensity. Here’s a sample beginner HIIT workout:

Warm-up for 2 minutes.
Sprint for 10 seconds.
Walk for 20 seconds.
Repeat the cycle two more times.

You’ll want to pick the work/rest ratio that best suits your abilities. Above, we used a 1:2 ratio, but if this pace is too challenging, reduce your ratio to 1:3 or 1:4. For example, sprint for 10 seconds, then walk for 30 or 40 seconds. The key is to put all of your efforts into your work period, whether it be sprinting, lifting weights, or jumping on a trampoline.

Summary

Yes, exercise breaks down your muscles. But it builds them back up even stronger and more resilient than before. In small doses. Pick a high-intensity workout and do it in short bursts with rest in between each set. Enjoy the healthspan boosting benefits of exercise-induced hormesis…

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2248601/#:~:text=Hormesis%20is%20a%20term%20used,dose%20 inhibitory%20or%20toxic%20effect
https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise/up-next?language=en
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145906/#:~:text=Oxidative%20stress%20is%20characterized%20by,homeostasis%20and%20mitochondrial%20defense%20systems
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836144/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836153/#:~:text=The%20evidence%20for%20this%20is%20the%20well%20demonstrated%20health%20benefits,mental%2C%20hormonal%20and%20emotional%20functionality
Greenfield, Ben. Boundless. Victory Belt Publishing, 2020.

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