What is the secret to longevity? Dr. Munavvar Izhar weighs in.
Dr. Munavvar Izhar says that you will get interesting answers like a daily dose of dark chocolate or a shot of whiskey or a handful of nuts or 30 minutes of exercise, and so forth… Scientists have studied long lives in Tribes all over the world to figure this out, and science is indeed making progress.
He emphasizes that there are genes that control the aging process. This is substantiated by Dr. David Sinclair, who is a director of the Aging Research Center at Harvard medical school. There is enough knowledge to intervene and slow down the aging process in human beings. One can turn the clock back to a certain extent. Aging occurs because our body cells change over time, and the body repair mechanisms lose the ability to fix them, but now there is hope for people interested in taking charge and slowing down their aging process.
Munavvar Izhar, MD, sees the key to controlling the aging process lies in each DNA strand. Telomeres are the protective caps at the end of each DNA strand. He emphasizes that telomeres are like the plastic tips at the end of your shoelaces; if they are strong and tied well, the telomeres will control the genes from aging. If these ends of the shoelaces are frayed out, then the shoelaces succumb and get destroyed. The same is the case with the DNA of the Genes. If we keep the telomeres strong, that means we are less susceptible to whatever our genes and our environment put us at risk, whether it is a disease, aging process, dementia, or cancer.
Certain strategies below that are worth their weight in gold.
1 – One way to grow your cellular armor strong, according to Munavvar Izhar, is to get moving. EXERCISE stimulates the production of enzyme telomerase which helps build up strong telomeres. This has been confirmed in a large study from the Aging Institute at Albert Einstein College of Medicine in Bronx, NY. Brigham also conducted a study of 6000 men and women who jogged half an hour five days a week and developed telomeres the length of people 10 to 15 years younger than them. Exercise includes aerobic exercise, weights, resistance training, and High-intensity interval training (HIIT).
2 – The second strategy that affects the telomeres in the DNA is seen in those people who have a tendency for FORGIVENESS, GRATITUDE, warmth, and compassion towards other people. This has been substantiated in a 2013 Harvard study along with a similar study from UC Davis researchers as well.
3 – The research study in which mice fed lower calories survived significantly longer than those who ate more calories. According to Dr. Munavvar Izhar, in humans, an equivalent benefit can be achieved through INTERMITTENT FASTING (IF), an eating strategy where in you limit your intake of calories in a certain period of time (Time Regulated Eating). After extensive review and research of literature in this area states that hunger raises levels of a chemical called nicotinamide adenine dinucleotide (NAD) which activates longevity genes known as Sirtuins. Sirtuins, in turn, protect against diseases, boosts the repair of DNA, and kill the inflammation behind many underlying diseases and conditions. Intermittent fasting (IF) could be a feeding window of 8-10 hours.
4 – DNA METHYLATION is a chemical reaction that affects how genes are expressed, activated, enhanced, and modulated. Each of the below methods adds a few years to the life of an individual.
– A. Eating a Mediterranean diet that heavily emphasizes vegetables, fruits, fish, and other lean proteins, along with nuts, legumes, and olive oil.
– B. Eating green leafy and cruciferous vegetables along with other foods like beets, berries, garlic, and pumpkin seeds are known to promote favorable methylation patterns. Affecting the Methylation of Genes for better expression is a newer area in the exploration of longevity.
– C. Physical activity, which may include regular cardio, weights, resistance training, and HIIT.
– D. Introduction of calmness through reading, meditation, getting seven hours of good sleep each night, decluttering the mind, and focusing the mind. All these activities basically Reset the button in the clock, which in turn affects aging.
– E. Eating less animal protein and more plant-based protein, mainly through beans, lentils, and soy, offers the advantage of not only better protein but also a lot of FIBER which has tremendous protective benefits yet to be discovered and documented in genetic studies.
Another cool concept emerging for longevity achievement is shocking one’s system into RESETTING itself. Some people take a polar bear plunge into frigid water; the short exposure to extreme temperature stresses the cells and challenges them. After a few minutes of reverting to normal, it triggers the reset button. The same happens with intermittent fasting. This type of stress and release ACTIVATES THE LONGEVITY GENES.
Similar benefits can be obtained by doing sudden unexpected activities like exposing oneself to extreme heat, like a sauna, and then reverting to normal temperature. One can also stress the body cells with high-intensity interval training HIIT an exercise strategy that involves short, intense bursts of all-out activity followed by rest. Over a period, the cycles of stress and recovery will make one stronger and more resilient.
You can episodically do these above activities, but if you make these a regular habit, then perhaps one day you can tell your great, great, great, great grandkids all about it.
Some people suggest that human growth hormone (HGH) and antioxidants also change gene expression. Dr. Munavvar Izhar has done a literature review and found that there is not enough scientific data to support that at the present time. Also, some people are trying to inject healthier cells into the body in the hope of them multiplying and inducing a state of better health; again, this is not scientifically proven.
New drugs are being developed as age-reversing drugs. At the present time, the only pharmaceutical agent that is known to affect metabolism, improve it and enhance it at the mitochondrial level is Metformin, a diabetes medication. People taking this have lived 15% longer on average than healthy people not taking it.
Dr. Munavvar Izhar is a Physician, Nephrologist, and an Educator. He is also the CEO of a Medical education company based in Chicago, helping physicians certify their American Board exams. https://www.abimexams.com He is also in charge of GME (Graduate Medical Education) in Chicago, overseeing the education of Medical Residents, Fellows, and Medical Students.
Munavvar Izhar, MD, is also on the Board and a consultant for Amindo Biologics, which is transforming healthcare globally. Https://www.amindobiolocs.com He is also on the Board of the Chicago Medical Association, a group of 750 + physicians from Chicago land and adjoining areas.
