The Age-Well Project

Change the way you age

Get our posts direct to your inbox

  • About The Age-Well Project
  • Books
    • Our Books
    • Reviews
    • References
  • Blog
  • Recipes
    • Recipes By Ingredient
    • Breakfast
    • Dessert
    • Dinner
    • Drinks
    • Family
    • On The Go
    • Soups and Salads
    • Treats and Snacks
  • Contact
  • Events
  • Press

References

References for The Age-Well Plan

INTRODUCTION

1 https://www.bmj.com/content/368/bmj.l6669

WEEK 1

1 https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2734064

2 https://www.nhs.uk/common-health-questions/lifestyle/what-are-the-health-risks-of-smoking/

3 https://www.sevencountriesstudy.com/smoking-all-cause-mortality-and-long-term-survival/

4 https://www.frontiersin.org/articles/10.3389/fendo.2019.00266/full

5 https://www.mentalhealth.org.uk/statistics/mental-health-statistics-stress

6 https://ehp.niehs.nih.gov/doi/10.1289/EHP4595

7 https://www.mpg.de/12823232/polluted-air-shortens-the-lifespan-of-europeans-by-about-two-years

8 https://d2ouvy59p0dg6k.cloudfront.net/downloads/plastic_ingestion_web_spreads.pdf

9 https://www.cell.com/cell/fulltext/S0092-8674(13)00645-4?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0092867413006454%3Fshowall%3Dtrue

10 https://www.frontiersin.org/articles/10.3389/fendo.2018.00790/full

11 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316637/

12 https://www.ncbi.nlm.nih.gov/pubmed/26059361

13 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582124/

14 https://www.ncbi.nlm.nih.gov/pubmed/23198888

 

 

WEEK 2

1 https://digital.nhs.uk/data-and-information/publications/statistical/statistics-on-obesity-physical-activity-and-diet/statistics-on-obesity-physical-activity-and-diet-england-2019/part-3-adult-obesity

2 https://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30053-5?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413116300535%3Fshowall%3Dtrue

3 https://onlinelibrary.wiley.com/doi/10.1002/oby.22831

4 https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413119302487%3Fshowall%3Dtrue

5 https://www.bmj.com/content/365/bmj.l1451; https://www.bmj.com/content/365/bmj.l1949; https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2757497?guestAccessKey=0dd02341-f701-48a5-8d97-18b1173f7d9d&utm_source=For_The_Media&utm_medium=referral&utm_campaign=ftm_links&utm_content=tfl&utm_term=121619

6 https://www.ncbi.nlm.nih.gov/pubmed/27810402

7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5247583/

8 https://www.bmj.com/content/349/bmj.g6674

9 https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mediterranean-diet-and-mortality-in-the-elderly-a-prospective-cohort-study-and-a-metaanalysis/F2D6B083AA187849477112DB77820521

10 https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2717565

11 https://www.sciencedirect.com/science/article/abs/pii/S1053811918321517?via%3Dihub

12 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4254277/?report=reader

13 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/#__ffn_sectitle

14 https://www.ncbi.nlm.nih.gov/pubmed/23079287

15 https://www.biorxiv.org/content/10.1101/507780v1.full

16 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/

17 https://link.springer.com/article/10.1007/s00394-019-02152-9

18 https://www.ncbi.nlm.nih.gov/pubmed/?term=green+tea+european+journal+of+cardiology

19 https://www.ncbi.nlm.nih.gov/pubmed/?term=olive+oil+Domenico+Praticò+autophagy

20 https://www.actascientific.com/ASNH/pdf/ASNH-02-0083.pdf

21 https://www.sciencedirect.com/science/article/abs/pii/S1053811918321517?via%3Dihub

22 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781043/#bib1

23 https://www.ncbi.nlm.nih.gov/pubmed/15681626

24 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4910132/

25 https://www.ahajournals.org/doi/10.1161/JAHA.119.013543

26 https://www.ahajournals.org/doi/full/10.1161/CIRCRESAHA.119.315506

27 https://www.ncbi.nlm.nih.gov/pubmed/21540874

28 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/

29 https://www.gastrojournal.org/article/S0016-5085(19)41244-4/fulltext

30 https://www.sciencedirect.com/science/article/pii/S002839081930139X?via%3Dihub

31 https://www.sciencedirect.com/science/article/abs/pii/S0939475319301474

 

WEEK 3

1 https://www.tandfonline.com/doi/full/10.1080/23723556.2019.1632613

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5546536/

3 https://www.bmj.com/content/365/bmj.l2323

4 https://www.bmj.com/content/366/bmj.l4570

5 https://www.dovepress.com/replacing-sedentary-time-with-physical-activity-a-15-year-follow-up-of-peer-reviewed-article-CLEP

6 https://academic.oup.com/aje/article/185/3/172/2915786

7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197470/

8 https://jamanetwork.com/journals/jamaneurology/article-abstract/2738357

9 https://www.mayoclinicproceedings.org/article/S0025-6196(19)30522-1/fulltext

10 https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-019-0789-2

11 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6528037/

12 https://ebm.bmj.com/content/21/3/109.long

13 https://bjsm.bmj.com/content/52/12/761

14 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/

15 https://www.ncbi.nlm.nih.gov/pubmed/30746447

16 https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13336

17 https://content.iospress.com/articles/brain-plasticity/bpl190093

18 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724

 

WEEK 4

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5628550/

2 https://academic.oup.com/sleep/article/39/3/653/2454026

3 https://www.intechopen.com/online-first/epigenetic-modulation-of-circadian-rhythms-bmal1-gene-regulation

4 https://www.nature.com/articles/s41593-019-0514-0

5 https://www.cell.com/current-biology/fulltext/S0960-9822(19)31368-5?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0960982219313685%3Fshowall%3Dtrue

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/

7 https://www.ncbi.nlm.nih.gov/pubmed/21105176

8 https://www.ncbi.nlm.nih.gov/pubmed/27448477

9 http://www.themindlab.org

10 https://www.frontiersin.org/articles/10.3389/fpubh.2015.00233/full

11 https://www.bmj.com/content/349/bmj.g5312

12 https://www.eurekalert.org/pub_releases/2019-03/acoc-ana030519.php

13 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5389641/

14 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0222394

15 https://www.ncbi.nlm.nih.gov/pubmed/30374942

16 https://www.ncbi.nlm.nih.gov/pubmed/29312136

17 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998

 

WEEK 5

1 Mental Health Foundation, 2016

2 https://www.ageuk.org.uk/globalassets/age-uk/documents/reports-and-publications/reports-and-briefings/loneliness/loneliness-report.pdf

3 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0186413

4 https://www.ncbi.nlm.nih.gov/pubmed/32025733

5 https://www.nature.com/articles/tp201581

6 https://journals.sagepub.com/doi/full/10.1177/0956797618763097

7 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0191004

8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6580149/

9 https://journals.sagepub.com/doi/abs/10.1111/1467-9280.14461source

10 https://www.pnas.org/content/110/33/13684.full

11 https://www.ncbi.nlm.nih.gov/pubmed/26811548

12 https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316

13 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4492806/

14 https://www.ageing.ox.ac.uk/blog/friendship-successful-ageing

15 https://onlinelibrary.wiley.com/doi/abs/10.1111/pere.12187

16 https://academic.oup.com/ageing/article/47/6/860/5073293

17 https://www.sciencedirect.com/science/article/abs/pii/S0306453014000584

18 https://content.iospress.com/articles/journal-of-alzheimers-disease/jad180164

19 https://www.sciencedirect.com/science/article/abs/pii/S0277953616303689

20 https://psycnet.apa.org/record/2014-28833-001

21 http://spp.sagepub.com/content/5/4/437.abstract

22 https://www.aarp.org/content/dam/aarp/health/brain_health/2017/07/gcbh-cognitively-stimulating-activities-report-english-aarp.doi.10.26419%252Fpia.00001.001.pdf

23 https://greatergood.berkeley.edu/images/application_uploads/Emmons-CountingBlessings.pdf

24 https://ggia.berkeley.edu/practice/three-good-things

25 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0189134

26 https://www.hindawi.com/journals/jger/2015/954027/

27 https://content.iospress.com/articles/journal-of-alzheimers-disease/jad180571

28 https://www.pnas.org/content/116/37/18357

29 https://www.frontiersin.org/articles/10.3389/fnhum.2017.00599/full

 

WEEK 6

1 https://journal.chestnet.org/article/S0012-3692(18)32723-5/fulltext

2 https://www.ncbi.nlm.nih.gov/pubmed/32302812

3 https://pubs.acs.org/doi/abs/10.1021/acs.est.8b07141#

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946571/

5 https://ehjournal.biomedcentral.com/articles/10.1186/s12940-020-0565-4

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707925/

7 https://www.nrdc.org/resources/not-just-dirt-toxic-chemicals-indoor-dust

8 https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2757789

9 https://advances.sciencemag.org/content/3/7/e1700782

10 https://pubs.acs.org/doi/abs/10.1021/acs.est.9b01517

11 https://www.mdpi.com/2304-8158/9/1/72/htm

12 https://www.sciencedirect.com/science/article/pii/S0048969719320832

13 http://www.euro.who.int/__data/assets/pdf_file/0008/383921/noise-guidelines-eng.pdf?ua=1

14 https://academic.oup.com/eurheartj/article/38/29/2290/3858093

15 https://www.ncbi.nlm.nih.gov/pubmed/29518662

16 https://academic.oup.com/heapro/article/35/1/50/5252008

17 https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full

18 https://www.sciencedirect.com/science/article/abs/pii/S1352231015001193?via%3Dihub

19 https://www.ncbi.nlm.nih.gov/pubmed/29716592

20 https://ehp.niehs.nih.gov/doi/full/10.1289/ehp.8700?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed

21 https://www.thoracic.org/about/newsroom/press-releases/resources/women-cleaners-lung-function.pdf

22 https://www.sciencedirect.com/science/article/pii/S0048969719312525

23 https://www.jdsjournal.com/article/S0923-1811(16)30816-7/fulltext

24 https://www.jdsjournal.com/article/S0923-1811(16)30816-7/fulltext

25 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3824304/

26 https://ntrs.nasa.gov/archive/nasa/casi.ntrs.nasa.gov/19930073077.pdf

27 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4419447/

28 https://www.who.int/ageing/publications/Global_age_friendly_cities_Guide_English.pdf

29 https://www.sciencedirect.com/science/article/pii/S0277953619303284?via%3Dihub

 

References for The Age-Well Project 

INTRODUCTION

1 http://epublications.uef.fi/pub/urn_isbn_978-952-61-1394-4/urn_isbn_978-952-61-1394-4.pdf

2 https://drmalcolmkendrick.org/2019/01/02/what-causes-heart-disease-part-60-prediction/

3 https://www.nhs.uk/News/Pages/NewsArticles.aspx?TopicId=&Page=3

4 Blue Zoners refer to the ƒ First Cornerstone. Read more at ww.bluezones.com. superagers refers to a group of elderly people with the cognitive abilities of much younger people, studied in research projects like ‘The 90+ Study’ from the US Clinic for Aging Research and Education (CARE).

5 https://www.nejm.org/doi/full/10.1056/NEJMoa1800389

6 https://www.ncbi.nlm.nih.gov/pubmed/23670794/

7 https://www.ncbi.nlm.nih.gov/pubmed/26365989

8 https://www.ncbi.nlm.nih.gov/pubmed/29029009

9 https://www.ncbi.nlm.nih.gov/pubmed/28714795

10 https://www.ncbi.nlm.nih.gov/pubmed/29143320

11 https://www.webmd.com/special-reports/anti-aging-science/20170404/super-ager-secrets

12 http://www.jneurosci.org/content/36/37/9659

13 Feldman Barrett, quoted in The Guardian, April 2017

14 https://alumni.berkeley.edu/california-magazine/just-in/2015-06-02/lack-sleep-may-lead-dementia-new-research-finds-it-makes

15 https://www.scripps.edu/news-and-events/press-room/2016/20161110puthanveettil.html

16 Flinders University, Adelaide, published in Sleep Medicine Reviews, Nov. 2018

17 https://www.ahajournals.org/doi/10.1161/JAHA.118.008552

18 National Cancer Research Institute, ‘Women who are ‘larks’ have a lower risk of developing breast cancer: Analyses of genetic variants show the effect of sleep on breast cancer risk.’5 November 2018.

 

CHAPTER 1

1 Although they can also be triggered by exposure to environmental toxins or radiation, for example.

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4761710/

3 Vidacek NS et al Telomeres, Nutrition and Longevity. J Gerontol A Biol Sci Med Sci2017; Freitas-Simoes TM et al, Nutrients, Foods dietary patterns and telomere length. Metabolism2016. Rafie N et al Dietary Patterns, food groups and telomere length: a systematic review. Eur J Clin Nutr. 2017

4 Gokarn R et al The Relationship between Dieetary Mancronutrients and Telomere length in Aging Mice. J Gerontol A Biol Sci Med Sci 2018.

5 Blackburn E & Epel E, The Telomere Effect, 2017. Unless otherwise footnoted, most of the studies cited here are sourced from here.

6 Lavretsky H et al. A pilot study of yogic meditation for family dementia caregivers. Int J Geriatr Psychiatry2013

7 Schutte NS et al A meta-analytic review of the effects of mindfulness meditation on telomerase activity. Psychoneuroendocrinology2014

8 A survey of 4000 women found that drinking caffeinated coffee resulted in longer telomeres.

9 Vera E et al. Telomerase Reverse Transcriptase Synergizes with Calorie Restriction to Increase Health Span and Extend Mouse Longevity.PLoS ONE, 2013

10 Telomeres respond well to optimism, purpose and positivity. Several studies have found that conscientiouspeople (defined as organised, persistent, purposeful and task-oriented) live longer, but new research shows they also have longer telomeres.

11 Telomeres seem to like 30-minute chunks of moderate or vigorous exercise, or HIIT five days a week! Obese women have been found to have shorter telomeres than thin women, and regular exercisers have been found to have longer telomeres than those with sedentary lives.

12 Older people in particular benefit from more sleep and those that achieve it appear to have longer telomeres.

13 Telomeres appear to be ‘creatures’ of habit and Blackburn and Epel suggest going to bed and getting up at the same time every day may be critical to our cells’ ability to regulate telomerase.

14 Seven pesticides – so far – have been linked to significantly shorter telomeres. Fortunately, most of these are banned or severely restricted in the European Union at the time of writing.

15 PAHs are found in traffic pollution and flame-grilled meat – which have been linked to shorter telomeres in cases of high exposure.

16  All of these are associated with longer telomeres according to Blackburn and Epel

17 Tim Spector, The Diet Myth

18 Burford, Microbiome Journal, July 2017

19 https://www.tandfonline.com/doi/full/10.1080/19490976.2018.1494102

20 Zuscik M et al, JCI Insight. 2018

21 Knight R et al, First Findings of the American Gut Project, mSystems, 2018

22 https://edition.cnn.com/2014/06/18/health/good-gut-bacteria/index.html

23 https://www.ncbi.nlm.nih.gov/pubmed/28899766

24 https://www.nejm.org/doi/full/10.1056/NEJMoa1707914

25 https://link.springer.com/article/10.1007 per cent2Fs10522-010-9292-5

26 https://www.physiology.org/doi/10.1152/ajpendo.00319.2002

27 http://www.nature.com/articles/nature08780

28 https://www.sciencedirect.com/science/article/pii/S0960982216303384

29 https://www.scopus.com/record/display.uri?eid=2-s2.0-23444451271&origin=inward&txGid=17d4c63506fd628548a24d4ddc9ce47b

30 Kivipelto M et al. Obesity and vascular risk factors at midlife and the risk of dementia. Arch Neurol 2005

31 Lean M & Thom G, Is there an optimal diet for weight management and metabolic health? Gastroenterology 2017

32  Fontana L et al. Optimal body weight for health and longevity. Aging Cell. 2014

33 The relationship between adiposity and cognitive function in a large community-dwelling population: data from the Trinity Ulster Department of Agriculture (TUDA) ageing cohort study.British Journal of Nutrition, 2018; 1 DOI: 10.1017/S0007114518001848

34 https://www.ncbi.nlm.nih.gov/pubmed/21461943

35 https://www.theguardian.com/society/2018/feb/19/scientists-unravel-secrets-of-superagers

36 http://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.2004399

37 European Heart Journal, 2018; DOI: 10.1093/eurheartj/ehy288

38 Stamler J. et al. Hypertension, March 2018

39 Juraschek S et al, Journal of the American College of Cardiology, Nov 2017

40 Wilck N et al, Nature, Nov 2017

41 Silva-Cutini et al. https://www.fasebj.org/doi/10.1096/fasebj.2018.32.1_supplement.924.2

42 https://hms.harvard.edu/news/relax-repeat

43 Study findings presented at British Science Assoc 2018 convention, Hull.

44 Feelisch M. et al. Journal Investigative Dermatology2014, found that nitric oxide stored in the top layers of the skinreacts to sunlight, causing bloodvessels to widen as the oxide moves into the bloodstream, and thus lowering blood pressure

45 https://www.diabetes.co.uk/diabetes-prevalence.html

46 Brain Food, Dr Lisa Mosconi

47 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4809120/

48 https://link.springer.com/article/10.1007/s00125-017-4541-7

49 https://www.diabetes.co.uk/causes-of-type2-diabetes.html

50 https://www.ncbi.nlm.nih.gov/pubmed/24300018

51 30 Kivipelto M et al. Obesity and vascular risk factors at midlife and the risk of dementia. Arch Neurol 2005

52 https://www.nature.com/articles/srep46642

53 https://esc365.escardio.org/Congress/ESC-Congress-2018/HDL-cholesterol-A-moving-target/174943-elevated-hdl-c-is-associated-with-adverse-cardiovascular-outcomes

54 https://www.ncbi.nlm.nih.gov/pubmed/23021013

55 https://onlinelibrary.wiley.com/doi/full/10.1002/ptr.5805

56 www.ncbi.nlm.nih.gov/pubmed/16011467and 15741046

57 Savignac H et al. Prebiotic feeding elevates central BDNF. Neurochemistry Int. 2013

58 www.ncbi.nlm.nih.gov/pubmed/16011467and 15741046

59 www.ncbi.nlm.nih.gov/pubmed/12088740

60 https://osteopathic.org/2017/05/01/widespread-vitamin-d-deficiency-likely-due-to-sunscreen-use-increase-of-chronic-diseases/

61 www.ncbi.nlm.nih.gov/pmc/articles/PMC3487856/and www.ncbi.nlm.nih.gov/pubmed/25138265

62 Schmitt K et al, Annals of Medicine 2016

63 Cahn B et al, Frontiers in Human Neuroscience, Aug. 2017

64 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC534658/

65 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0040186

66 http://journals.sagepub.com/doi/10.1177/2047487318777387

67 https://www.sciencedirect.com/science/article/pii/S0091743516303991?via per cent3Dihu

68 http://emboj.embopress.org/content/34/12/1674

69 http://n.neurology.org/content/early/2018/10/24/WNL.0000000000006549

70<note?>

71 The Nature Fix, Florence Williams, 2017

72 http://www.pnas.org/content/113/33/9327

73 https://www.biologicalpsychiatryjournal.com/article/S0006-3223(16)32582-3/fulltext

74 https://thebms.org.uk/2017/03/new-paper-professor-robert-d-langer-demonstrates-whi-study-errors-led-15-years-unnecessary-suffering-women/

75 https://www.ncbi.nlm.nih.gov/pubmed/28202700

76 https://www.ncbi.nlm.nih.gov/pubmed/28904736

 

CHAPTER 2

1 European Society of Human Genetics Conference, 15/06/2018

 

CORNERSTONE ONE INTRODUCTION

1 https://www.tctmd.com/news/redefined-high-quality-diet-lowers-risk-all-cause-mortality-pure

2 https://www.ncbi.nlm.nih.gov/pubmed/29263222

 

 

CHAPTER 3

1 Daily Fasting Improves Health and Survival in Male Mice Independent of Diet Composition and Calories.Cell Metabolism, 2018

2 Interview, UEA, 2018

3 Harper D, Live Well to 101, Headline 2018XX

4 The Obesity Code, Dr Jason Fung

5 https://www.aviva.com/newsroom/news-releases/2016/12/uk-death-of-the-home-cooked-dinner-tea-time-becomes-takeaway-time-for-millennials-17705/

6  https://www.nature.com/articles/ncomms14063

7 https://nyulangone.org/press-releases/calorie-restricting-diets-slow-aging-study-finds

8 https://www.cell.com/cell-reports/fulltext/S2211-1247(15)00505-7

9 https://academic.oup.com/jn/article-abstract/148/4/624/4965931

10 https://www.sciencedirect.com/science/article/pii/S0735109717375216?via per cent3Dihub

11 http://circ.ahajournals.org/content/early/2018/04/25/CIRCULATIONAHA.117.032047

12 Baranski MC et al, British Journal Nutrition, 2014

13 Benbrook C et al, Enhancing the fatty acid profile of milk through forage-based rations, with nutrition modeling of diet outcomes. Food Science & Nutrition, 2018

14 PAN, Pesticides on a Plate, 2013

15 http://online.liebertpub.com/doi/10.1089/rej.2014.1624

16 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990190/

17 http://www.translationalres.com/article/S1931-5244(14)00200-X/fulltext

18 https://www.ncbi.nlm.nih.gov/pubmed/29238290

19 https://www.ncbi.nlm.nih.gov/pubmed/24048020

20 https://www.ncbi.nlm.nih.gov/pubmed/17490982

21 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452241/

22 https://academic.oup.com/biomedgerontology/article/71/10/1335/2198172

23 https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)32252-3/abstract

24 http://science.sciencemag.org/content/362/6416/764

25 https://jamanetwork.com/journals/jamacardiology/fullarticle/2618359

26 All research cited on http://www.worldactiononsalt.com/salthealth/olderpopulation/index.html

27 H. Zhu et al. Dietary Sodium, Adiposity, and Inflammation in Healthy Adolescents.PEDIATRICS, 2014; DOI: 10.1542/peds.2013-1794

28 Andrew Mente et al. Associations of urinary sodium excretion with cardiovascular events in individuals with and without hypertension: a pooled analysis of data from four studies.The Lancet, 2016

29 https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31376-X/fulltext

30 http://www.bmj.com/content/360/bmj.k322

31 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2087877

32 https://gut.bmj.com/content/early/2018/03/08/gutjnl-2017-314786

33 https://academic.oup.com/jn/article-abstract/148/9/1434/5054990?redirectedFrom=fulltext

34 https://academic.oup.com/ajcn/article-abstract/108/5/971/5106980?redirectedFrom=fulltext

35 https://www.ncbi.nlm.nih.gov/pubmed/29662231

36 https://www.ncbi.nlm.nih.gov/pubmed/29274927

37 wcrf.org/colorectal-cancer-2017

38 http://circheartfailure.ahajournals.org/content/early/2014/06/11/CIRCHEARTFAILURE.113.000921

39 https://www.ncbi.nlm.nih.gov/pubmed/25838035

40 https://www.ncbi.nlm.nih.gov/pubmed/28420091

41 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3342583/

42 The Diet Myth, Tim Spector

43 https://www.ncbi.nlm.nih.gov/pubmed/27491070

44 https://content.iospress.com/articles/journal-of-alzheimers-disease/jad140720

45 https://academic.oup.com/jcem/article/94/11/4483/2596935

46 https://link.springer.com/article/10.1007 per cent2Fs00125-016-4053-x

47 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769029/

48 https://www.tandfonline.com/doi/abs/10.1080/19440049.2015.1010607

 

CHAPTER 4

1 Akbari E. et al Frontiers in Aging Neuroscience, Nov 2016

2 Yadav H. et al, Frontiers in Nutrition, Apr 2018

3 Cardona F. et al, Benefits of Polyphenols on Gut Microbiota, Journal Nutr. Biochem. 2013

4 Voigt R et al, Circadian Disorganisation Alters Intestinal Microbiome, PLOS One 2014

5 Pederon et al, GenomeMagazine, 2016

6 http://www.pressat.co.uk/releases/new-ucl-research-is-your-probiotic-dead-or-alive-aec1a08b3e281474e1ac000430862fc5/

7 Walnut Consumption Alters the Gastrointestinal Microbiota, Microbially Derived Secondary Bile Acids, and Health Markers in Healthy Adults: A Randomized Controlled Trial.The Journal of Nutrition, 2018

8 Valdes and Menni. Omega-3 intake linked to greater microbiome diversity. Naturescientific report 2017

9 Flemish Gut Flora Project, ScienceMagazine 2016

10 Zheng et al. Metabolomics Investigation to Shed Light on Cheese as a Possible Piece in French Paradox Puzzle, Journal of Agriculture and Food Chemistry2015

11 Longo V et al. Fasting: Molecular Mechanisms and Clinical Applications, Cell Metabolism 2014

12 Studies quoted in the Clever Guts Dietby Dr Michael Mosley

13 Crosstalk between Gut Microbiota and Dietary Lipids Aggravates WAT Inflammation through TLR Signaling. Cell Metabolism, 2015

14 Allen et al. Exercise Alters Gut Microbiota Composition. Med Sci Sports Exerc2018

15 Rosselot et al.Rhythm and bugs: Circadian clocks, gut microbiota, and enteric infections. Curr Opin Gastroenterel 2016

 

CHAPTER 5

1 https://www.cdc.gov/pcd/issues/2014/13_0390.htm#table2_down

2 https://www.ncbi.nlm.nih.gov/pubmed/29263222

3 https://www.ncbi.nlm.nih.gov/pubmed/29628462

4 https://www.ncbi.nlm.nih.gov/pubmed/29618474

5 https://www.bmj.com/content/341/bmj.c4229

6 https://jamanetwork.com/journals/jamaophthalmology/fullarticle/2480455

7 https://www.ncbi.nlm.nih.gov/pubmed/24253316

8 https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/

9 https://www.ncbi.nlm.nih.gov/pubmed/26287411

10 https://www.ncbi.nlm.nih.gov/pubmed/28464411

11 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082894/

12 https://www.ncbi.nlm.nih.gov/pubmed/29169723

13 https://www.ncbi.nlm.nih.gov/pubmed/29056888

14 https://www.ncbi.nlm.nih.gov/pubmed/28983192

15 https://www.ncbi.nlm.nih.gov/pubmed/22435414

16 https://www.bmj.com/content/363/bmj.k4067

17 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2530286

18 https://www.ncbi.nlm.nih.gov/pubmed/?term=Cristina+Menni+omega+3+microbiome

19 https://www.ncbi.nlm.nih.gov/pubmed/26052283

20 https://www.ncbi.nlm.nih.gov/pubmed/23010452

21 Harris WS. Omega-3 fatty acids. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:577-86.

22 Interview, 2018

23 https://www.ncbi.nlm.nih.gov/pubmed/10852422

24 https://www.ncbi.nlm.nih.gov/pubmed/30019399

25 https://jamanetwork.com/journals/jama/fullarticle/2484683

26 http://www.telegraph.co.uk/news/health/news/11095351/Farmed-salmon-has-more-fat-than-pizza.html

27 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/

28 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713300/

29 https://www.researchgate.net/profile/Guadalupe_Loarca-Pina/publication/312274386_Minor_components_of_pulses_and_their_potential_impact_on_human_health/links/5879152408ae9a860fe2c1b7/Minor-components-of-pulses-and-their-potential-impact-on-human-health.pdf

30 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555112/

31 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1384247

32 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016088/

33 http://www.clinicalnutritionjournal.com/article/S0261-5614(17)31439-5/abstract

34 Bertram H, Journal of Agriculture & Food Chemistry, 2015

35 https://www.ncbi.nlm.nih.gov/pubmed/27531646

36 https://www.ncbi.nlm.nih.gov/pubmed/27241245

37 Buettner D. The Blue Zones: 9 Lessons for Living Longer from the People Who’ve Lived the Longest 2012

38 Liu L. Cancer Research, 2017

39 Berk L et al, FASEB Journal, 2018.

40 Berk L et al, FASEB Journal, 2018; Latif R, Neth Journal Med, 2013; Socci V et al, Front Nutr. 2017;

41 Socci & Ferrara, University of L’Aquila

42 Based on USDA analysis 2013

43 Liu et al. Spermidine prolongs lifespan and prevents liver fibrosis and hepatocellular carcinoma by activating MAP1S-mediated autophagy. Cancer Research, 2017

44 De Cabo & Navas, Nature Mag, 2016

45 Ibid

46 Soda K et al. J Nutr Sci. 2009

47 Eisenberg T et al, Nat Med 2016

48 The American Journal of Clinical Nutrition, Volume 108, Issue 2, 1 August 2018

 

49 Journal Biochemistry, Vol. 139, 2006

50 The free-radical theory of ageing says ageing is caused when cells accumulate free-radical damage. Free radicals are highly reactive molecules with a single unpaired electron in an outer shell that can damage healthy cells. Antioxidants are thought to counter them

51 Wolk A et al, American Journal Medicine 2012

52 Greger M, How Not to Die, 2016

53 Greger M., How Not to Die, 2018

54 Rehen S, Advances in Regenerative Biology 2015

55West S et al, Nutrition Today, 2014

56 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2827376/

57 https://www.ncbi.nlm.nih.gov/pubmed/19678780

58 https://www.ncbi.nlm.nih.gov/pubmed/27561811

59 https://www.ncbi.nlm.nih.gov/pubmed/27261998

60 https://pubs.acs.org/doi/abs/10.1021/acs.jmedchem.6b00975

61 https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0730-3

62 http://www.onlinejacc.org/content/70/20/2519?sso=1&sso_redirect_count=1&access_token=

63 https://academic.oup.com/ajcn/article/102/6/1347/4555173

64 https://www.fasebj.org/doi/abs/10.1096/fasebj.31.1_supplement.636.24

65 https://www.ncbi.nlm.nih.gov/pubmed/24898229

66 https://www.nejm.org/doi/full/10.1056/nejmoa1200303

67 https://www.ncbi.nlm.nih.gov/pubmed/15383514

68 https://www.ncbi.nlm.nih.gov/pubmed/10737284

69 https://www.ncbi.nlm.nih.gov/pubmed/15642702

70 https://www.ncbi.nlm.nih.gov/pubmed/19887798

71 https://www.ncbi.nlm.nih.gov/pubmed/28894509

72 https://www.ncbi.nlm.nih.gov/pubmed/24975408

73 https://link.springer.com/article/10.1007/s11745-009-3306-6

74 https://www.ahajournals.org/doi/abs/10.1161/CIR.0000000000000510

75 https://www.researchgate.net/publication/324805491_Ketogenic_diet_enhances_neurovascular_function_with_altered_gut_microbiome_in_young_healthy_mice

76 https://www.ncbi.nlm.nih.gov/pubmed/29914035

77 https://www.ncbi.nlm.nih.gov/pubmed/23892389

78 https://www.ncbi.nlm.nih.gov/pubmed/24328700

79 https://www.ncbi.nlm.nih.gov/pubmed/23024690

80 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/

81 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6053258/

82 https://academic.oup.com/cdn/article/1/12/cdn.117.001289/4772172

83 https://www.ncbi.nlm.nih.gov/pubmed/27881394

84 http://www.who.int/features/qa/cancer-red-meat/en/

85 https://www.ncbi.nlm.nih.gov/pubmed/29210053

86 https://www.ncbi.nlm.nih.gov/pubmed/28397016

87 https://www.journal-of-hepatology.eu/article/S0168-8278(18)30058-8/fulltext

88 http://josephpoore.com/Science per cent20360 per cent206392 per cent20987 per cent20- per cent20Accepted per cent20Manuscript.pdf

89 https://www.ncbi.nlm.nih.gov/pubmed/29954759

90 https://pubs.acs.org/doi/full/10.1021/jf2036033

91 https://onlinelibrary.wiley.com/doi/pdf/10.1002/ana.23594

92https://www.ncbi.nlm.nih.gov/pubmed/20047325/

93 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5971226/

94https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804301/

95 http://www.blueberrystudy.org/home

96 https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.112.122408

97 https://www.ncbi.nlm.nih.gov/pubmed/24336456

98 https://www.nature.com/articles/s41598-018-22388-5

99 https://www.sciencedirect.com/science/article/pii/S030881461730691X?via per cent3Dihub

100 https://www.ncbi.nlm.nih.gov/pubmed/20567593

101 https://www.ncbi.nlm.nih.gov/pubmed/24257554

102 https://www.ncbi.nlm.nih.gov/pubmed/26475179

103 https://www.sciencedirect.com/science/article/pii/S1756464618301476?via=ihub#!

 

CHAPTER 6

1 Nutrients.2012 Jul;4(7):759-81

2 Nutrients.2012 Jul;4(7):759-81

3 Nutr Metab Cardiovasc Dis.2016 Jun;26(6):443-67

4 Costanzo et al, European Journal Epidemiology 2011

5 Clin J Am Soc Nephrol.2013 Aug;8(8):1389-95

6 Nutr Hosp.2015 Jul 18;32 Suppl 1:32-4

7 https://www.sciencedaily.com/releases/2010/02/100208091922.htm

8 https://beer-and-health.co.uk/nutritional-information/

9 Behav Brain Res.2014 Dec 15;275:1-10

10 https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)30134-X/fulltext#seccestitle120

11 https://www.medpagetoday.com/primarycare/dietnutrition/18347

12 Mammals divert endogenous genotoxic formaldehyde into one-carbon metabolism.

Burgos-Barragan G, Wit N, Meiser J, Dingler FA, Pietzke M, Mulderrig L, Pontel LB, Rosado IV, Brewer TF, Cordell RL, Monks PS, Chang CJ, Vazquez A, PatelKJ.

Nature. 2017 Aug 31;548(7669):549-554

13 BMJ2004;329:539

14 https://medium.com/@UCIrvine/claudia-kawas-90-study-moderate-alcohol-and-coffee-consumption-may-improve-longevity-119e0cfd8ce0

15 R. Corder, The Wine Diet, 2011

16  Moderate alcoholconsumption and cognitive risk. Neafsey EJ,Collins MA.Neuropsychiatr Dis Treat.2011;7:465-84

17Alcohol consumption and risk of dementia: 23 year follow-up of Whitehall II cohort study. BMJ, 2018;

18 https://www.eurekalert.org/pub_releases/2008-12/cu-alw120408.php

19 https://www.hopkinsmedicine.org/news/media/releases/How_Red_Wine_May_Shield_Brain_From_Stroke_Damage

20 https://cancerci.biomedcentral.com/articles/10.1186/1475-2867-14-6 per cent20

21 https://jamanetwork.com/journals/jama/fullarticle/203337

22 http://www.fasebj.org/doi/10.1096/fj.201700400RR

23 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2363808/pdf/84-6691691a.pdf

24 https://www.futuremedicine.com/doi/10.2217/nnm.12.83

25 https://pubs.acs.org/doi/abs/10.1021/jacs.7b05012

26 http://journals.sagepub.com/doi/10.1097/HJR.0b013e3282f4832f

27 http://www.pnas.org/content/105/38/14692.short

28 http://www.aicr.org/enews/2018/05-may/enews-coffee-and-your-cancer-risk.html

29 Report from Southampton University published BMJ Nov 2017

30 Report from University of Navarra, reported in European Society of Cardiology Newsletter, Aug 2017

31 https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2686145

32 http://www.mind.uci.edu/research-studies/90plus-study/

33 Report from Stanford University, reported in Nature Magazine 2017

34 Ross S. Mancini, Yanfei Wang, Donald F. Weaver. Phenylindanes in Brewed Coffee Inhibit Amyloid-Beta and Tau Aggregation. Frontiers in Neuroscience, 2018

35 Food Chem. 2012 Oct 15;134(4):1870-7.

36 https://www.ncbi.nlm.nih.gov/pubmed/11528342

37 https://www.ncbi.nlm.nih.gov/pubmed/?term=Farrell per cent2C+Egan+Denton+water+consumption+2007

38 https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsy210/5155420?redirectedFrom=fulltext

39 https://insights.ovid.com/crossref?an=00005768-201811000-00021

 

CORNERSTONE TWO INTRODUCTION

1 https://www.ahajournals.org/doi/10.1161/JAHA.117.007678

 

CHAPTER 7

1 Buckley JP, et al. Br J Sports Med 2015;0:1–6. doi:10.1136/bjsports-2015-094618

2 All-cause mortality attributable to sitting time, Leandro Rezende et al., American Journal of Preventive Medicine, published online 23 March 2016.

3 Study from Birmingham University presented to British Science Association annual conference, 2018

4 Dr. Loretta DiPietro, published in the Journal of Gerontology: Medical Sciences Aug 2017

5 University of California – Los Angeles. ‘Sitting is bad for your brain — not just your metabolism or heart: Thinning in brain regions important for memory linked to sedentary habits.’ ScienceDaily. ScienceDaily, 12 April 2018.

6 https://www.leeds.ac.uk/news/article/3758/if_youre_sitting_down_dont_sit_still_new_research_suggests

7 https://www.ncbi.nlm.nih.gov/pubmed/29127602. Also:Fiattarone MA, Marks EC et al HIIT in nonagenarians: effects on skeletal muscle. JAMA 1990. Verney J et al Combined Lower Body Enddurnace and upper body resistance training improves performance and health parametres in healthy active elderly. Eur J Appl Physiol. 2006

8 Matthew M. Robinson et al. Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans.Cell Metabolism, 2017. DOI: 10.1016/j.cmet.2017.02.009

9 Jennifer J. Heisz et al. The Effects of Physical Exercise and Cognitive Training on Memory and Neurotrophic Factors.Journal of Cognitive Neuroscience, 2017; 29 (11): 1895 DOI

10 http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

11 American Journal of Preventative Medicine, Oct 2017

12 Panter J et al. Using alternatives to the car and risk of all-cause, cardiovascular and cancer mortality. Heart, 2018.

13 Kam L, presented at Experimental Biology, 2017

14 Hackett R et al, Walking Speed, Cognitive Function and Dementia Risk in the English Longitudinal Study of Ageing. Journal of the American Geriatrics Society, 2018

15 Merlo C, European Journal Preventive Cardiology, 2018

16 Pedro F et al, Moderate-to-Vigorous Physical Activity and All-Cause Mortality: Do Bouts Matter? Journal of American Heart Association, 2018

17 Bratman G et al,Proceedings of the National Academy of Sciences Jul 2015

18 Church T et al, Research Quarterly for Exercise & Sport, 2002

19 Roger Ulrich. Published in American Assoc. for Advancement Science 1984

20 All Japanese research from Environ Health Prev Med 2010, review of Shirin-yoku research. Tsunetsgsugo, Park, Miyazaki.

21 Dr Quing Li, Shinrin-yoku: The Art and Science of Forest Bathing, 2018

22 Arnsten, 2009; Hajszan, et al., 2009; Numan, 1978; Pruessner,et al., 2005

23 Berman, Jonides & Kaplan, The Cognitive Benefits of Interacting with Nature, published in Psychological Science 2008

24 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3216244/

25 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808943/

26 https://nos.org.uk/about-osteoporosis/your-bone-strength/bone-building-exercise/

27 http://www.scielo.br/scielo.php?script=sci_arttext&pid=S0004-27302014000500514

28 https://www.ncbi.nlm.nih.gov/pubmed/24460005

29 Tomita M. et al. Journal Physical and Occupational Therapy in Geriatrics, 2018

30 https://news.utexas.edu/2004/10/19/nr_education

31 Kraschnewski J. et al. Is Strength Training Associated with Mortality? Journal Preventative Medicine 2016

32 Yanghui Liu et al. Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality.Medicine & Science in Sports & Exercise, 2018

33 https://www.news-medical.net/news/20170826/Dancing-has-profound-effect-in-reversing-signs-of-aging-in-the-brain.aspx

34 https://www.pmrjournal.org/article/S1934-1482(16)30189-7/fulltext

35 Journal of Physical Aging and Activity, Jan 2014

36 Bee & Schenker, The Ageless Body, 2015

37 P. Horn et al Physiol Res.2015;64(2):203-7. 2014

38 Quoted in Waitrose Mag, Spring 2018

39 http://www.alzheimersweekly.com/2015/09/ping-pong-alzheimers.html

40 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5604064/

41 https://tabletennisengland.co.uk/news/archived/stay-young-with-help-from-table-tennis/

42 Quoted in https://www.mnn.com/health/fitness-well-being/blogs/ping-pong-good-for-brain

43 Quoted in http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=4&art_id=167831

44 Foster C et al, British Journal Sports Medicine, 2016

45 http://www.drmccall.com/uploads/2/2/6/5/22658464/101healthconditionshelpedbyyoga.pdf

46 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3442161/

47 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278216/

48 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4097916/

49 https://www.frontiersin.org/articles/10.3389/fimmu.2017.00670/full

50 https://www.ncbi.nlm.nih.gov/pubmed/24657958

51 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4149061/

52 https://www.liebertpub.com/doi/10.1089/acm.2016.0140

53 https://content.iospress.com/articles/journal-of-alzheimers-disease/jad150653

54 https://www.ncbi.nlm.nih.gov/pubmed/25824030

55 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3788823/

56 https://www.bodyworkmovementtherapies.com/article/S1360-8592(14)00015-1/fulltext

 

CORNERSTONE THREE INTRODUCTION

1 the term coined to describe the 5 per cent of older population whose razor-sharp minds are on a par with people 30-40 years younger

2 http://www.mdmag.com/conference-coverage/aan-2018/quantifying-social-networks-and-cognition-in-neurology

3 https://www.ncbi.nlm.nih.gov/pubmed/30365023

4 https://heart.bmj.com/content/102/24/2016

 

CHAPTER 8

1 https://www.theguardian.com/society/2017/oct/12/loneliness-as-bad-for-health-as-long-term-illness-says-gps-chief

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4941164/

3 https://www.ncbi.nlm.nih.gov/pubmed/27091846

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2910600/

5 https://academic.oup.com/ppar/article/27/4/127/4782506

6 Susan Pinker, The Village Effect2015

7 Friedman & Martin, The Longevity Project, 2011

8 https://www.ncbi.nlm.nih.gov/pubmed/?term=hogg+hardill+2011

9 https://www.ncbi.nlm.nih.gov/pubmed/28958028

10 https://www.ncbi.nlm.nih.gov/pubmed/24769739

11 Sainsbury’s Living Well Index, May 2018

12 https://www.universityofcalifornia.edu/news/facebook-users-live-longer-study-says

13 Wendy Mitchell, Somebody I used to Know, Bloomsbury 2018

14 Blackburn & Epel, The Telomere Effect, 2017

15 Friedman and Martin, The Longevity Project 2011

16 https://www.health.harvard.edu/newsletter_article/marriage-and-mens-health

17 https://heart.bmj.com/content/early/2018/06/06/heartjnl-2018-313005

18 Journal Neurology, Neurosurgery and Psychiatry, 2017

19 http://feeds.bmj.com/jnnp/podcasts, Feb 2018

20 Waldinger R., TED talk. What Makes a Good Life

21 All studies cited in Levin et al. Faith, Medicine and Science, 2011

22 Ibid.

23 http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0177618

24 http://journals.sagepub.com/doi/full/10.1177/1948550618779820

25 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5478470/

26 https://jech.bmj.com/content/70/9/917.short

27 https://www.ncbi.nlm.nih.gov/pubmed/17371091

28 https://www.ncbi.nlm.nih.gov/pubmed/17874946

29 Kuhn A et al, Institute for Empirical Research in Economics, Zuric, Working paper No. 499, 2010

30 Behncke S. Does Retirement Trigger Ill Health? Health Economics, Vol 21, Issue 3, 2012

31 Muller T & Shaikh M. Your Retirement and my Health Behaviour. Journal of Health Economics. Jan 2018

32 Zins et al, 2018

33 MacKenzie C. Melbourne Institute Worker Papers 2016

34 https://www.health.harvard.edu/staying-healthy/working-later-in-life-can-pay-off-in-more-than-just-income

35 http://jech.bmj.com/content/71/9/905

36 https://www.nature.com/articles/s41598-017-16118-6

37 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5645535/

38 https://www.ncbi.nlm.nih.gov/pubmed/1435469?dopt=Abstract

39 https://www.nytimes.com/2017/06/06/well/family/are-pets-the-new-probiotic.html

40 http://rspb.royalsocietypublishing.org/content/282/1814/20151139

41 https://www.health.harvard.edu/staying-healthy/get-healthy-get-a-dog

 

CHAPTER 9

1 Langa KM. Is the risk of AD and dementia declining? Alzheimer’s Res Ther. 2015

2 BMC Geriatr.2018 Apr

3 Lavrencic L et al. Is there a link between cognitive reserve and cognitive function in the oldest-old? Journal Geron A Bio A Med 2018

4 Journal of Aging and Health, Sept 2012

5 Beaty R et al Robust prediction of individual creative ability from brain functional connectivity. Proceedings of the National Academy of Sciences, 2018

6 Chapman B et al, Journal Aging Research, 2011

7 Seattle Longitudinal Study, Schaie & Willis, 1999. Same findings in Edinburgh Artery Study 2009.

8 Buchalter S. Art Therapy and Creative Coping for Older Adults, 2011

9 Woolston C. Writing for Therapy helps erase effects of trauma. Communication, 2000

10 Interview, UEA, 2018

11 https://bluezones.com/2012/08/age-gracefully-by-maintaining-mental-vitality/

12 Bunseck and Düzel, Neuron, Cell Press 2006

13 https://bluezones.com/2012/08/age-gracefully-by-maintaining-mental-vitality/

14 Bavishi, Slade and Levy, Yale University School of Public Health, A Chapter a Day: Association of Book Reading With Longevity. Journal Social Science & Medicine, Sept 2016

15 https://www.sciencedirect.com/science/article/pii/S002839321830321X?via per cent3Dihub

16 https://www.ted.com/talks/lisa_genova_what_you_can_do_to_prevent_alzheimer_s?language=en#t-817227

17 http://n.neurology.org/content/early/2013/11/06/01.wnl.0000436620.33155.a4

18 https://www.sciencedirect.com/science/article/pii/S1053811912006581

19 https://www.ncbi.nlm.nih.gov/pubmed/21463047

20 Carey B. How We Learn, 2014

21 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4154531/

22 Interview, UEA, 2018

23 https://www.psyneuen-journal.com/article/S0306-4530(16)30043-9/abstract

24 https://www.frontiersin.org/articles/10.3389/fphys.2018.00626/full

25 https://link.springer.com/article/10.1007/s12671-016-0500-5

26 https://www.ncbi.nlm.nih.gov/pubmed/21035949

27 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062817

28 https://onlinelibrary.wiley.com/doi/abs/10.1111/psyp.13091

29 https://www.ncbi.nlm.nih.gov/pubmed/17655980

30  https://www.ncbi.nlm.nih.gov/pubmed/27983555

31 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923750/

 

CHAPTER 10

1  https://www.ncbi.nlm.nih.gov/pubmed/24077751

2 https://www.ncbi.nlm.nih.gov/pubmed/25923334

3 https://www.ncbi.nlm.nih.gov/pubmed/12198099

4 https://www.ncbi.nlm.nih.gov/pubmed/24495612

5 Purpose in Life as a Predictor of Mortality across Adulthood

6 Dr Robert Butler et al, HBR May 2014, Craig & Snook, From Purpose to Impact, etc.

7 Psychosomatic Medicine: Journal of Biobehavioral Medicine, Dec. 2015.

8 https://greatergood.berkeley.edu/video/item/how_does_gratitude_affect_health_and_aging

9 https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#79964ac6183c

10 https://www.ncbi.nlm.nih.gov/pubmed/?term=prathik+kini

11 https://www.thecut.com/2016/01/how-expressing-gratitude-change-your-brain.html

12 https://www.health.harvard.edu/blog/in-praise-of-gratitude-201211215561

13 Lisa Feldman Barrett, quoted in The Guardian, April 2017

14 https://www.ncbi.nlm.nih.gov/pubmed/27055911

15 https://www.ncbi.nlm.nih.gov/pubmed/29184526

16 https://www.ncbi.nlm.nih.gov/pubmed/?term=laughter+oxford+dunbar+endorphins+nummenmaa

17 https://www.leeds.ac.uk/news/article/1559/laughter_really_is_the_best_medicine_for_leg_ulcers

18 http://www.mc.vanderbilt.edu:8080/reporter/index.html?ID=4030

19 http://www.the-aps.org/mm/hp/Audiences/Public-Press/Archive/08/10.html

20 https://www.ncbi.nlm.nih.gov/pubmed/19477604

21 https://www.ncbi.nlm.nih.gov/pubmed/16319105

22 https://www.ncbi.nlm.nih.gov/pubmed/29857886

23 https://www.ncbi.nlm.nih.gov/pubmed/20848578

24 http://journals.sagepub.com/doi/abs/10.1177/0956797610363775

25 https://www.psychologytoday.com/us/articles/200011/the-science-laughter

 

CORNERSTONE FOUR INTRODUCTION

1 A review of the sleep habits of more than 1.3m people showed that risk of death increased by 12 per cent for those who slept for less than six hours a night and by a rather staggering 30 per cent for those who slept more than nine hours. Getting seven to eight hours sleep – and combining it with regular exercise – has been found to significantly reduce the risk of stroke. Sleep deprivation increases the risk of age-related cognitive decline, affects memory and impacts the gut microbiome.

2 We’ve read the books, but unless you’re hugely curious we don’t recommend them. Not if you want to sleep, that is.

 

CHAPTER 11

1 Durmer J et al, American Academy of Sleep Medicine, June 2018

2 https://ncbi.nlm.nih.gov/pmc/articles/PMC2864873/

3 OK, we’re being a bit facetious here, but experts have previously been very clear that lost sleep can never be reclaimed and that sleep is not a bank we can borrow from and repay later. Not conducive to good sleep!

4 Reported in Sleep Medicine Reviews, Nov 2018

5 Akerstedt T et al, Sleep Mortality and Heredity, Sleep Journal, July 2017

6 https://pubmed.ncbi.nlm.nih.gov/26699485/

7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1522083/

8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/

9 https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

10 https://www.ncbi.nlm.nih.gov/pubmed/28548897

11 https://www.ncbi.nlm.nih.gov/pubmed/29111816

12 https://www.infona.pl/resource/bwmeta1.element.elsevier-a6f6566f-5464-3b6f-b91c-d0a795b706b7

13 Benveniste H et al, Journal of Neuroscience, 2015

14 https://www.ethz.ch/en/news-and-events/eth-news/news/2018/12/physical-activity-in-the-evening-does-not-cause-sleep-problems.html

15 Science Translational Medicine, Jan. 9, 2019 DOI: 10.1126/scitranslmed.aau6550

16 https://www.ncbi.nlm.nih.gov/pubmed/22702839

17 https://www.sleepfoundation.org/media-center/national-sleep-foundation-poll-finds-exercise-key

18 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3216244/

19 https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/presleep-protein-in-casein-supplement-or-wholefood-form-has-no-impact-on-resting-energy-expenditure-or-hunger-in-women/FA272FC2E0B8C9FF85C6DA0918EDFEB7

20 Breus M, The Sleep Doctor’s Diet Plan, Rodale Press 2012

21 Li J et al. intermediate but not extended afternoon naps may preserve cognition in Chinese older adults. Journal Geron A Bio A Med, 2018

22 Campbell SS. Effects of a nap on nigh-time sleep and waking function. J Am Geriatric Soc. 2005

23 Xiaopeng J et al. Behavioural Sleep Medicine, 2018

24 https://academic.oup.com/jcem/article/100/3/E416/2839988

 

CHAPTER 12

1 https://www.webmd.com/osteoporosis/news/20110607/facial-wrinkles-linked-to-lower-bones-density#1

2 https://www.jidonline.org/article/S0022-202X(16)00453-X/pdf

3 https://www.ncbi.nlm.nih.gov/pubmed/25266053

4 https://www.ncbi.nlm.nih.gov/pubmed/9732303

5 Aguh C et al, Journal of the American Academy of Dermatology, 2016

6 https://www.ncbi.nlm.nih.gov/pubmed/23428658

7 Jenkins D et al, Journal of the American College of Cardiology, May 2018

8 For CVD and stroke only

9 Jacobs D et al, Proc Nutr Soc, 2013 and other earlier studies inc. Shekelle R et al, The Lancet, 1981

10 Rizos E et al, JAMA 2012

11 https://www.ncbi.nlm.nih.gov/pubmed/23958480

12 https://nei.nih.gov/news/pressrelease/cognitive_decline

13 https://www.nature.com/articles/s41424-018-0030-7

14 http://www.pnas.org/content/early/2018/10/18/1810819115

15 Prof. J Mathers, Director, Human Nutrition Research Centre, Newcastle University. Interview

16 Prof JoAnn Manson, Harvard Med School. Interview 2018

17 https://www.ncbi.nlm.nih.gov/pubmed/18375700for instance

18 https://www.nhs.uk/news/medication/zinc-can-cut-length-of-common-cold/

19 Ibid

20 http://newsroom.ucla.edu/releases/ucla-study-suggests-that-iron-247864

21 https://www.alzheimersanddementia.com/article/S1552-5260(17)33876-1/fulltext

22 https://elifesciences.org/articles/32111

23 https://www.nature.com/articles/srep45322

24 http://www.buckinstitute.org/buck-news/new-look-vitamin-d-challenges-current-view-its-benefits

25 Dr Sara Gottfried, Younger: The Breakthrough Programme to reset our Genes and Reverse Aging, 2016. Pg 23

26 http://theconversation.com/vitamin-d-a-pseudo-vitamin-for-a-pseudo-disease-101907

27 Park SK et al. Plasma 25-hydroxyvitamin D concentration and risk of type 2 diabetes and pre-diabetes: 12-year cohort study. PLOS ONE, 2018

28 http://www.dentistrytoday.com/news/industrynews/item/1632-life-expectancy-linked-to-number-of-teeth

29 JAHA, 03/17 DOI: 10.1161/JAHA.116.004518

30 Quoted Carper, 100 Simple Things You Can Do, 2011

31 Chen C, Wu Y, Chang Y. Association between chronic periodontitis and the risk of Alzheimer’s disease: a retrospective, population-based, matched-cohort studyAlzheimer’s Research & Therapy. Published online August 8 2017

32 https://www.ncbi.nlm.nih.gov/pubmed/28154734

33  https://www.ncbi.nlm.nih.gov/pubmed/28154734

34 https://www.ncbi.nlm.nih.gov/pubmed/25109868

35 https://bjo.bmj.com/content/82/8/907

36 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033873/

37 http://www.nrcresearchpress.com/doi/full/10.1139/cjpp-2013-0036#.W2BEFC3MwU0

38 Deutsches Science Museum, Munich

39 https://phys.org/news/2018-08-cancer-treatment-enzymes-boost-immune.html

40 https://www.cell.com/cell/fulltext/S0092-8674(17)30699-2?_returnURL=https per cent3A per cent2F per cent2Flinkinghub.elsevier.com per cent2Fretrieve per cent2Fpii per cent2FS0092867417306992 per cent3Fshowall per cent3Dtrue

41 Cell Host & Microbe Vol. 6, No. 5 446-456, (November 19, 20…

42 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/

43 https://www.nature.com/articles/emm201736

44 https://www.ncbi.nlm.nih.gov/pubmed/22429343

45 https://www.ncbi.nlm.nih.gov/pubmed/27023596

 

CHAPTER 13

1 State of Global Air report, Health Effects Institute, April 2018

2 Quoted in Pollution and non-communicable Disease, The Lancet, March 2018

3 Translational Psychiatry, Jan 2017

4 Living near Major Roads and the Incidence of Dementia, The Lancet, Feb 2017

5 Reported in ScienceMagazine, Jan 2017

6 https://www.theguardian.com/environment/2018/aug/27/air-pollution-causes-huge-reduction-in-intelligence-study-reveals

7 BBC documentary, Fighting for Air, Jan 2018

8 Effects of gaseous and solid constituents of air pollution on endothelial function. European Heart Journal Aug 2018

9 Ljubimova, Scientific Reports, 2018

10 American Thoracic Society. ‘Mediterranean diet may blunt air pollution’s ill health effects.’ ScienceDaily. ScienceDaily, 21 May 2018

11 https://www.ewg.org/childrenshealth/glyphosateincereal/

12 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5972442/

13 Quoted in Carper J, 100 Simple Things you can do to Prevent Alzheimer’s

14 Environ Toxicol. 2018 Jan 23

15 Annual Review Pharmacol Toxicol. 2014;54:141-64

16 https://www.fasebj.org/doi/10.1096/fj.201700759RR

17 Environ Health Prev Med 2018 Jan 27;23(1):3

18 https://ehp.niehs.nih.gov/doi/10.1289/ehp.1408197

19 Studies quoted by Alzheimer’s Society

20 JAMA Internal Medicine, Jan 2015

21 BMJ2018;361:k1722

22 Association Between Proton Pump Inhibitor Use and Cognitive Function in Women.Gastroenterology, 2017; DOI: 10.1053/j.gastro.2017.06.061

 

CHAPTER 14

1 Professor of Dementia Research and Director of Ageing, UEA and Norwich Medical School, Interview, UEA, 2018

 

  • Email
  • Facebook
  • Instagram
  • Twitter

Welcome to The Age-Well Project

Welcome to The Age-Well Project!
Here you’ll find easy changes for a longer, happier life. We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how.

Favourite Posts

WHY I’VE THROWN OUT ALL MY BEAUTY PRODUCTS (nearly…)

Why Alzheimer’s Is A Women’s Issue

HOW HAVING A DOG CHANGED MY LIFE

GREEN SPACE IS GOOD FOR YOUR HEALTH

SUGAR, CHOCOLATE, SADNESS AND BRAIN-BOOSTING BISCUITS

WHY ‘INFLAMM-AGEING’ COULD START IN THE GUT AND HARISSA-ROASTED VEGETABLE SALAD

POLYAMINES – THE NEW SECRET WEAPON FOR AGEING WELL & MOROCCAN SPINACH AND CHICKPEAS.

THINNING AGEING HAIR – WARM CHICKEN LIVER SALAD

About The Age Well Project

This site is for anyone who wants to make the second half of their life as healthy, happy and disease-free as possible. Sign up to get the latest research on ageing – and delicious recipes to match – direct to your inbox.

agewellproject

⭐️Change the way you age
📚The Age-Well Project + Age-Well Plan ⭐️Get tips & recipes on our blog - sign up ⬇️

The Age-Well Project blog
Everything we’ve learnt about ageing well points Everything we’ve learnt about ageing well points to a time (for women at least) in their mid-60s when the chronic conditions of ageing, like diabetes, heart disease and dementia, are - statistically - more likely to kick in. 

And we know that our reproductive hormones do so much more than prepare us to have periods and babies, we have receptors for them throughout our bodies and brains. 

Oestrogen, in particular, helps keep bones strong, blood vessels flexible, brains firing and inflammation levels low. Essentially, it wraps us up in a cosy protective cloak to keep us safe and healthy while we're able to reproduce, but once the eggs have run out - we're on our own! 

Between the average age of menopause at 51, and that time in our 60s when the chronic conditions of ageing are more likely to kick in, we have a decade or so in which it’s vital to focus on our health.

And how to do that? It’s on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #menopause #menopausehealth #postmenopause #postmenopausefitness #postmenopausal #oestrogen #hormonalhealth
If you’re lucky enough to have good metabolic he If you’re lucky enough to have good metabolic health you might want to thank your Mum today. Recent studies have found that women who move around during their reproductive years and during pregnancy and then breastfeed for a bit pass on a compound in their milk called 3SL which provides lifelong protection against poor metabolic health. The offspring of moving, breastfeeding Mums appear to have a lower lifetime risk of heart disease, type 2 diabetes and other chronic metabolic disease. Even gentle strolling during pregnancy and while nursing can produce this compound. So today we thank our Mums for that - as well as everything else.  Susan’s mum in the hat. Annabel’s mum in the pony tail. 

#mothersday #mothers #move #agewell #goodhealth #longevitylifestyle #longevity #walk
There’s been lots of good news for walkers recen There’s been lots of good news for walkers recently. A study published last month found that over-60s who walked between 6000 and 9000 steps a day cut their risk of heart disease (including strokes and heart attacks) by 40-50 percent, when compared to a more typical 2000 steps a day. In fact this study found that for every additional 1000 steps walked, the risk fell still further. 

How far are you walking to age well? Let us know in the comments and there’s more on the power of walking on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
A big hug from us to you to mark International Wom A big hug from us to you to mark International Women’s Day! 

The campaign this year reminds us to embrace equity as a way to recognise that each of us has different circumstances, and we need different resources and opportunities to reach an equal outcome. Of course, this is as vital in ageing and health outcomes as in every other field.  

So we’re embracing our age and hoping to grow older in a more equitable society ❤️

#internationalwomensday #embraceequity #embracequity2023 ##longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #iwd2023 #madformidlife
We’ve learned to love walking backwards! So many We’ve learned to love walking backwards! So many benefits when it comes to ageing well. 

If you’re not sure how to start or are worried about looking silly (we were) - there are lots of tips on the blog, link in bio. 

If you’re a backwards walker, let us know in comments below! 

If you’re planning to start, save this post for when you’re ready for some reverse walking 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
Load More... Follow on Instagram

Contact Us

For any enquiries please email theagewellproject@gmail.com.

Copyright © 2023 The Age-Well Project