The Loneliness Epidemic Among Aging Adults: What’s Causing It?

It is a sad commentary on our current cultural worldview that sunlight is widely perceived to be harmful, a cancer-causing threat. But what does the research actually say? And does this research affect older adults differently than other people?Spectrum: For starters, we should understand that sunlight is a complex combination of photons, with different wavelengths and properties. The sun is the original full-spectrum illumination, while both incandescent and LED lights emit, as one might expect, mostly visible-spectrum light.Intensity: The other important variable is the intensity of light, measured in LUX units (a foot away from one candle): direct sun comes in at 100,000; a cloudy day at 1,000; a kitchen or office measures 500; and a living room only 50. Thats why you need to get outside.UV: At one extreme is ultraviolet light (UV), whose wavelength is slightly shorter than visible violet. With regard to our health, UV is a mixed bag.It does cause sunburns, damages DNA, and triggers the aging of skin. It is also statistically associated with malignant melanoma, although, curiously, not with increased deaths from melanoma (because these cancers are mostly treatable).On the other hand, there are numerous health benefits: UV lowers the risk of hypertension, diabetes, atherosclerosis (hardening of the arteries), blood inflammation, and COVID infections. UV also stimulates Vitamin D synthesis in the skin. A large-scale study of 500,000 Brits, with a 12-year follow-up, found that frequent UV exposure lowered all-cause mortality by 14%, with cardiovascular deaths down 21% and total cancer mortality decreased by 13%. It gives one pause to reconsider the vast sums spent on sunscreen lotions. Just wearing light summer clothing blocks 80% of UV.IR: UV radiation represents only about 3% of the sunlight that strikes the surface of the earth, while about 50% is infrared (IR), whose lightwaves are just beyond (longer) than visible reds. IR radiation is more predominant at the beginning and end of days, while UV is strongest when the sun is overhead. A thick cloud cover reduces IR significantly more than UV. In a recent superb Huberman Lab podcast, Dr. Roger Seheult touted the many benefits of IR radiation. Most severe and chronic diseases also involve mitochondrial dysfunction (mitochondria are the small organelles within a cell that produce the energy-generating chemical ATP). One aspect of aging is that we lose 70% of our mitochondrial functioning after age 40. Unlike UV, IR radiation passes through light clothing and the surface of the skin to penetrate deep into body tissues, where it significantly stimulates mitochondrial ATP synthesis.Effects: The effects of improved mitochondrial functioning are pervasive, correlated empirically with sun exposure. Dr. Seheult cited statistics demonstrating that the greatest number of all-cause mortality comes soon after the shortest day of the year, and the lowest number of deaths occurs close to the longest days.People who live far north or south of the equator where days are particularly short in winter have higher overall mortality rates, particularly in mid-winter. In a study of almost 30,000 Swedish women, avoidance of sun exposure carried the same risk of premature death, as did smoking.There is well-replicated rigorous research that moderate IR exposure lowers the risk of cancer, heart disease, diabetes, hypertension, and it reduces blood lipids and chronic inflammation. IR increases immune system response to infections, such as influenza, COVID and pre-cancerous cells.On a sunny day, just 15 minutes outside can make a big difference. If youre in a green space with lots of grasses, leaves, bushes, and trees, you can receive two to three times the IR dose because plants reflect much of the IR that strikes them (notice that most leaves dont get hot in the sun because of these reflective properties).Red Light Therapy: There are many red-light therapy devices now available if you are considering them, be sure to carefully research IR wavelengths, dosage, safety, and therapeutic benefit. One study, utilizing an IR desk unit shining only on face, neck, and hands, proved to be quite therapeutic.Forest Bathing? Dr. Seheult delighted in reminding us of the wisdom of the ancient beliefs that sunlight and fresh air promote convalescence. Forest bathing has become a thing the air around trees is infused with phytoncides that defend plants from bacteria, fungi, and insects. When inhaled by humans, they up- regulate immune functioning and lower stress levels, and reduce stress hormones. The beauty and serenity of such an environment further enhances these benefits, some of which are detectable by lab tests a month later. Furthermore, getting up with the sun (and out from behind the filtering effects of plate glass windows) helps to set your circadian rhythm, which can improve sleep patterns. Take home message: forests, parks and even golf courses soothe the soul, and the body. And early morning and late afternoon may be particularly beneficial.Sweat Benefits: Dr. Seheult is a pulmonologist who treats many respiratory infections he also reminded us about how previous generations treated patients with hot baths and hot packs, as if to sweat out infections. Its been recently discovered that body temperatures a little over 100 degrees Fahrenheit actually accelerate the production of interferon, a powerful anti-viral protein. Maybe weve been a little too quick to reduce our fevers with aspirin, Tylenol, and Advil. And maybe the saunas so favored by Scandinavians and Russians are more therapeutic than weve realized.Conclusion: As spring has sprung, we encourage everyone to get away from your screens, go outside and enjoy the benefits of the sunshine that so amply surrounds us. Residents at Kavod Senior Life have a myriad of ways to get outside, whether it be on the sunlit patio areas, in the resident gardens, on the nearby walking paths in Cherry Creek or on the many benches and sitting areas surrounding the campus. Come for a visit and see for yourself!Ben and Scott  https://theagingwiselyproject.com/

Your chronological age and your biological age dont necessarily match. Around the ages of 44 and 60 the aging process accelerates in what has been dubbed a biomolecular shift, which dramatically impacts health and internal aging. Researchers discovered these two bursts of aging during the human lifespan, singling out the mid-forties and early sixties as key periods. But the greater shift in biological aging happens during your early sixties.However, out of this seemingly bad news is some hope. Now that science has pinpointed when these changes occur, it could help researchers uncover what is driving chronic disease as we age, potentially leading to earlier diagnosis or even strategies for prevention. So exactly what is going on during these periods of rapid biological aging, how do they impact health, and what can you do to be proactive? Lets break it down.Aging Isnt Primarily GradualYou can no longer assume that aging happens gradually. Ever notice that some people seem to age overnight or are really showing their age? While there is obviously gradual decline, more dramatic changes happen quickly and during certain periods of life. It all comes down to the molecules that make up your physical body. These individual molecules are what age, and studies reveal that they undergo greater change at certain ages, making aging non-linear or not so much gradual over time.How Periods of Rapid Biological Aging Impact HealthIn both your mid-forties and early sixties most people experience molecular level changes related to skin and muscle aging, cardiovascular disease, and the metabolizing of caffeine. This is why people tend to start or increase cholesterol or blood pressure medications during these times of life.Researchers also noted differences between the two periods of biological aging. People in their forties had a greater shift in relation to fat and alcohol metabolism, while those in their sixties underwent shifts related to immune regulation, carbohydrate metabolism, and kidney function.These facts seem to correlate with experience as many people in their sixties are less able to fight off sickness and are even more prone to weight gain and kidney trouble or even kidney failure. Cancer rates tend to spike around this time as the immune system is less able to fend off the invasive cancer cells. Cases of heart disease also rise during this time as people struggle more with their weight and rising cholesterol levels.Less expected, however, was the evidence of rapid aging during the mid-forties. But it becomes more understandable as you consider what characterizes the lives of most people during this life stage. Lifestyle makes a difference and life moves at a rapid pace during your forties. Often this is a time of busy family and work schedules, high work stress, divorce, and weight gain. You often have less time for self-care during these frantic years, and all combined, this shifts your body into a period of rapid molecular aging.Combat Biological Aging with Proactive StepsYou obviously cant stop the aging process but its possible to slow it down. The steps to achieve this arent all new or innovative. In fact, it involves putting common knowledge into practice which many people resist, at least until later life. Here are some unsurprising practical tips for slowing biological aging: Avoid weight gainEat more fruits and vegetablesControl diabetes and high blood pressureStay physically activeDont smoke And the way to prevent or avoid diabetes and high blood pressure is to limit sugar, processed carbohydrates, and saturated fats. If youre in your 40s, in addition to the above, its also beneficial to monitor and minimize your cholesterol levels, exercise to build muscle mass, and limit or avoid alcohol. For additional ways to combat aging, read our article, How to Live Longer: 12 Life-Boosting Habits to Start NowThe best rule of thumb is not to wait until your health begins to decline before making these changes. Adjust your lifestyle while youre still healthy, and you will see the biggest payoff. However, its never too late to start living with your health in mind, because changes at any stage will make a positive difference.Key Takeaways About Biological Aging in Your 40s and 60sScience previously thought that the human body aged gradually in linear fashion, but recent studies show that aging on a molecular level occurs rapidly during the mid-forties and early sixties. During your forties, this change is often due to lifestyle changes that can be altered for better outcomes. You can slow the aging process during midlife with regular exercise and a diet rich in produce and low in saturated fat and processed carbohydrates. 

You know a vegan diet is touted for its plethora of health benefits, but now research suggests it can even make you younger at the cellular level, reducing your biological age. After just eight weeks of a vegan diet, one study found that biomarkers for biological aging decreased. How well your body functions is the focus of your biological age, which means it can be different from your chronological age, or age in years. A vegan diet is one of the specific lifestyle changes you can make to help you function like someone younger. When you slow your biological age, it can help you live longer and add healthier years to life without chronic disease.Understanding the Link Between a Vegan Diet and Biological AgeEven though civilization has made huge strides in prolonging life expectancy, much of the population still battles with age-related chronic diseases like diabetes or heart disease. But if we can slow biological aging, the prevalence of those chronic conditions will diminish further. This means we would not only extend our quantity of life by adding years but also our quality of life as these years would be healthier ones.Medical professionals can assess biological age in different ways. One way is through DNA methylation, involving molecular changes over time that flip genes on and off. Sometimes changes age the body faster and others may slow the aging process down. For this study, shifts in DNA were monitored in 21 pairs of adult identical twins. In each pair, one twin switched to a vegan diet and the other followed a healthy diet that included meats and animal products. Often confused with vegetarianism, a vegan diet is stricter and prohibits eating not only meats and fish but all animal byproducts as well. This means vegans must forgo eggs, cheese, milk, yogurt, and other foods that vegetarians consume.Study Reveals Vegan Diet Reduces Biological AgeThe study found a reduction in biological age markers for the twins who went vegan. But for the twins who continued eating meat and animal products, these same markers remained the same. Specifically, the study linked going vegan to reductions in biological age markers of the heart and liver as well as for the endocrine, immune, and metabolic systems. However, scientists cant be sure how much of the observed changes were solely due to the vegan diet and how much could be attributed to calorie reduction and weight loss. And since the study is small and not extensive, which means a broad conclusion cant be drawn about whether everyone should reduce biological age by going vegan. Furthermore, researchers cant be sure which aspect of the vegan diet is so beneficiallike eating less meat or eating more vegetables.How a Vegan Diet May Improve Molecular AgeOf all the modifiable factors, experts believe diet has the most impact on biological age. Plant-based diets have enormous anti-inflammatory benefits and are high in antioxidants, nutrients, and fiber which go a long way toward slowing biological aging. Vegan diets are also extremely low in saturated fats, a major contributor to chronic conditions like high cholesterol and heart disease. But before you jump on the vegan train, consider your approach. Its best to do your research and be sure a vegan diet is sustainable over time, even if youre not a strict vegan. Its better to be mostly vegan or largely vegan than to be strict for the short term. The benefits accumulate over time, which means a vegan diet must be a long-term commitment to have any lasting impact upon your health.Different Types of VeganismAs with any diet or eating plan, the health benefits depend on the specifics of what youre eating. Even a vegan can eat bad or unhealthy plant-based foods. Here are a few common types of vegan diets:Dietary vegans:Also called plant-based eaters, this is the most strict type of vegan. Adherents to this brand of veganism avoid consuming all animal products but still use non-vegan products in other forms such as clothing and cosmetics. Whole-food vegans:These veganites eat only vegan-whole foods, omitting any processed vegan products. The focus of this diet is vegetables, fruits, legumes, whole grains, seeds, and nuts. Junk-food vegans:These are the opposite of whole-food vegans. A large part of their diet contains processed vegan foods like fries, frozen dinners, vegan meats, and desserts like vegan cookies and non-dairy ice cream.Raw-food vegans:Although safer than meat-eating raw food fans, those who follow a vegan raw-food diet eat only foods that are either completely raw or cooked at temperatures below 118 degrees Fahrenheit (48 degrees Celsius).Low fat raw-food vegans:This type of vegan diet avoids high fat vegan foods like avocados, nuts, and coconuts. They eat a lot of fruit in addition to raw vegetables. Because they dont eat nuts or processed soy, it can be difficult for this type of vegan to get the proper amount of protein or healthy fats.Of the many types of vegan diets, a whole-food vegan diet offers the most health benefits, allowing you to eat the most variety and gain the most nutritional benefit. If you want to try a vegan diet, consult with your doctor about what is most appropriate for you and to ensure youre able to gain all the nutrients you need.More Health Reasons for Going VeganSince diets high in red meats have been linked to cancer, diabetes, and heart disease, more people are considering a vegan diet as a healthy and safer alternative. Plant-based diets are closely associated with a lower risk of developing these diseases and dying prematurely.Many people also experience better digestion when eating primarily plant-based, and additional research has linked it with a reduced risk of Alzheimers disease.Additionally, some research suggests that if you eat a vegan diet youre more protected from the side effects linked to the antibiotics and hormones in modern animal products.Another major factor in reducing the risk of chronic disease is weight loss that is often inherent with a vegan diet. When you cut out the calories found in higher fat meats, highly processed foods, dairy, and other animal-based foods, its much easier to maintain a calorie deficit or the right amount of calories for a stable weight.However, you may be surprised to find that going vegan, though beneficial for reducing biological age, might also leave you short in certain nutrients. As a vegan, you must be mindful of consuming the proper amount of protein, healthy fats, iron, B12, calcium, selenium, zinc, iodine, and vitamin D. These nutrients are specifically found in animal products and little to none exist in plant-based foods. A vegan diet can be perfectly healthy as you are aware of some of the deficiencies and intentionally plan for them, whether by intentionally incorporating foods rich in these nutrients or taking supplements to account for them.Common Vegan Foods for Healthy AgingHere are some of the plant-based replacements vegans use to replace animal products.Tofu, tempeh, and seitanThese foods offer a protein-rich alternative to meats, poultry, fish, and eggs. You can use them in recipes or prepare them as you would a meaty main dish.LegumesThese include beans, lentils, and peas, which are excellent sources of nutrients and can be prepared in many ways or added to a variety of recipes. Lentils are also an important source of vegan protein while also containing complex carbs.Nuts and nut butterIf you eat these unblanched and unroasted, youll get a larger dose of fiber, iron magnesium, selenium, zinc, and vitamin E.SeedsHemp, chia, and flaxseeds provide a healthy amount of protein and those necessary healthy fats like omega-3 fatty acids.Calcium-fortified plant milk and yogurtVegans get some of the necessary calcium, B12, and vitamin D from fortified vegan dairy products.AlgaeThis is an excellent source of complete plant protein, specifically if you buy spirulina and chlorella varieties. Nutritional yeastThis is another way for vegans to get more protein. Its often in a flaky form and can be shaken onto or into vegan dishes. It has a mild cheesy flavor. You can usually buy brands fortified with B12.Whole grains, cereals, and pseudocerealsThese are excellent sources of complex carbs, fiver, B vitamins, iron, and minerals. Some high-protein examples include teff, spelt, amaranth, and quinoa. You could also include steel-cut oats and even the more processed oat varieties.Sprouted and fermented plant foodsVegans regularly eat tempeh, miso, natto, sauerkraut, pickles, kimchi, and kombucha which contain probiotics and vitamin K2. You can also improve mineral absorption by eating sprouted and fermented foods.Fruits and vegetablesA foundational element of a vegan diet is fruits and vegetables. Both are packed with nutrients and antioxidants. Eating leafy greens like spinach, kale, watercress, bok choy, and mustard greens boosts iron and calcium. Is Going Vegan Worth It?A growing body of research suggests there are real and impactful health benefits linked to a vegan diet. So if its overall health and nutrition youre concerned about, a vegan diet may be worth the inevitable sacrifices. This is especially true if youre interested in slowing the biological aging process. Just keep it in mind that you dont have to adopt a vegan diet in the strictest sense to see health benefits. Drastically reducing the consumption of saturated fats or animal products will have a positive impact and reduce health risk.