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Yahoo
03-04-2025
- Health
- Yahoo
Fat's surprising role in aging and longevity
We tend to think of fat as nothing more than extra baggage, something that slows us down, makes our jeans fit tighter and, if we're being honest, messes with our confidence in the gym and bedroom. At most, we acknowledge that extra weight contributes to heart disease, diabetes, and other health issues, but we take comfort in our plans to lose it 'someday.' The problem is that as we age, "someday" moves further to the horizon and what worked when we were younger—a week on Whole 30 and incline treadmill workouts—doesn't cut it anymore. Metabolisms slow, poor eating habits set in, and many of us give in to the idea that weight gain is an inevitable part of aging. That's a dangerous mindset. Obesity is more than just the passive storage of excess calories or a vague future threat. It's an active, disruptive force that speeds up aging, making us biologically older than our years. Scientists are zeroing in on how excess fat, especially visceral fat stored around our organs, fuels chronic inflammation, disrupts metabolism, weakens the immune system, and accelerates cognitive decline. While scientists are investigating all manner of longevity boosters, here's the truth: When it comes to slowing aging and extending lifespan, few interventions are as well-supported by science as fat loss, Hone Health reports. Most people assume fat is just sitting there, an inert, gelatinous mass waiting to be burned off. But fat is far from passive—it's actually the body's largest endocrine organ, playing a central role in metabolism. Adipose tissue produces key metabolic hormones, including leptin, adiponectin, and resistin, which regulate everything from hunger to insulin sensitivity. But fat also acts as a hormone factory, containing the enzyme aromatase, which converts testosterone into estrogen. This process becomes a problem when fat accumulates—especially around the belly. In men, excess body fat increases aromatase activity, raising estrogen levels while lowering testosterone, which can slow metabolism, promote fat storage, and reduce muscle mass, creating a cycle of further weight gain. In postmenopausal women, fat becomes the primary site for estrogen production as ovarian estrogen production declines. While some estrogen is necessary, too much can lead to increased fat storage, insulin resistance, and a higher risk of metabolic disorders. As fat levels increase, hormonal imbalances intensify. Excess adipose tissue boosts estrogen production, which further encourages fat storage, creating a cycle that makes weight loss increasingly difficult. And the damage isn't just hormonal. Over time, excess fat releases inflammatory chemicals called cytokines, triggering chronic, low-grade inflammation—a silent force accelerating aging from the inside out. Scientists call this process inflammaging, and it's a major factor linking obesity to nearly every age-related disease, from heart disease to Type 2 diabetes to Alzheimer's. The longer your body is stuck in a state of inflammation, the faster it breaks down, says Christian Sell, Ph.D., a professor in the Department of Biochemistry and Molecular Biology at Drexel University College of Medicine in Philadelphia. Sell and Antonello Lorenzini, Ph.D., an associate professor in the Department of Biomedical and Neuromotor Sciences at the University of Bologna, Italy, study the intersection of obesity and aging. Their published research shows that excess fat increases oxidative stress, damages cells, and prematurely ages them. "This is critical for all types of cells," Sell explains, "including endothelial cells, which line blood vessels and regulate oxygen and nutrient delivery; fibroblasts, which support skin structure and repair to prevent premature aging; and astrocytes and neurons, which are essential for maintaining brain function and cognitive health." One of the biggest myths about fat loss is that it's purely about aesthetics. Sure, dropping a few pounds makes you look better and feel lighter, but it's about more than vanity. Fat loss preserves your body's ability to function at a high level for as long as possible. Take stem cells, for example. These are the body's built-in repair mechanisms, responsible for regenerating tissues, healing wounds, and maintaining muscle mass. But both aging and obesity weaken stem cells, making recovery from illness and workouts slower, while increasing disease risk. Excess fat also flips the body's metabolic switch in the wrong direction. When you carry too much weight, the mTOR and IIS pathways—cellular processes that speed up aging—go into overdrive. An overabundance of nutrients caused by overeating pushes cells to divide even when they shouldn't, increasing oxidative stress (damage caused by toxic byproducts of metabolism) and the risk of disease. Meanwhile, longevity-promoting pathways like AMPK and sirtuins—critical for fat-burning and cellular repair—get suppressed. The combined effect is like driving a car with your foot jammed on the gas while your brakes are failing. Eventually, you'll end up wrapped around a metaphorical telephone pole. The most surprising consequence of obesity-related aging, according to Sell? How it wears on our blood vessels. "I think people would be shocked to learn how damaging carrying extra weight is on the blood vessels, especially those supplying the brain," he says. Over time, he explained, reduced blood flow due to damaged vessels can deprive brain cells of oxygen and essential nutrients, leading not just to a loss of mental sharpness, but an increased risk for neurodegenerative diseases like Alzheimer's and vascular dementia. The good news? Fat-related aging isn't necessarily permanent if you lose the weight. Sell likens losing weight to quitting smoking: There may be some lasting damage, but you can largely reverse it while limiting its impact on longevity. Research suggests intermittent and periodic fasting, combined with proper nutrition, is one of the most effective ways to slow aging and even reverse some of the cellular damage caused by obesity. One of the best-documented methods for extending lifespan in animal studies is caloric restriction (CR), a substantial, sustained reduction in calorie intake that still maintains proper nutrition. In lab studies, rodents placed on a CR diet lived significantly longer than their overweight counterparts, with fewer age-related diseases and improved metabolic function. And while humans aren't mice, research has shown that moderate caloric restriction—typically a 10% to 30% reduction in daily calorie intake—lowers inflammation, improves insulin sensitivity, and enhances metabolic health. Studies like CALERIE (Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy), conducted by the National Institute on Aging, suggest controlled calorie reduction activates longevity pathways. It can also reduce biological markers of aging such as blood pressure, cholesterol, C-reactive protein, insulin growth factor, and more. But most of us aren't going to eat 30% fewer calories for the rest of our lives. The good news? We don't have to. Even modest weight loss delivers significant benefits. Research shows that losing just 5% to 10% of body weight can lower inflammation, improve cardiovascular health, and reduce the risk of metabolic diseases, all of which contribute to a longer, healthier life. Research from the Yale School of Medicine indicates that a modest weight reduction of about 10% can lead to a reduction of liver fat and a reversal of liver insulin resistance and type 2 diabetes. This suggests that even a 10% weight reduction can significantly improve insulin sensitivity and reduce the risk of type 2 diabetes. More sustainable strategies, like intermittent fasting, time-restricted eating, strength training, and prioritizing nutrient-dense foods, can mimic many of the same anti-aging benefits without extreme calorie cutting, say experts. If you want to keep your body young and strong, you don't need to starve yourself. The key is changing how your body burns energy, not just eating less. One way to do this is through strategic fasting. Research shows that intermittent fasting, or simply extending the time between your last meal at night and your first meal the next day, can activate the same longevity pathways as calorie restriction. By giving your body a break from constant digestion, you shift into fat-burning and repair mode, where your body naturally clears out damaged cells and regenerates new ones, says Sell. "The research on intermittent fasting is extremely interesting," says Lorenzini. "It forces us to consider not only how many calories we take in, but when." While there's still much to learn, he recommends intermittent fasting as a promising strategy for weight loss and longevity. Just be careful not to take fasting too far. While short-term fasting ( less than 24 hours) generally increases metabolism and burns more fat, fasting for more than 24 hours tends to lower metabolism. Another critical piece? Muscle. Strength training isn't just for bodybuilders, it's one of the best ways to fight obesity-related aging. Muscle is metabolically active tissue, meaning the more of it you have, the more energy you burn at rest. And since muscle mass naturally declines with age, lifting weights is one of the most powerful tools you have to fight back. Research suggests that engaging in strength training at least two to three times per week is enough to preserve and build muscle, improve metabolic health, and slow down age-related muscle loss. The sweet spot for longevity benefits appears to be 8 to 12 reps per set at moderate to high intensity (about 60% to 80% of your one-rep max), targeting all major muscle groups. Studies have also found that progressive overload—gradually increasing weight or resistance over time—is key to maintaining long-term strength gains and ensuring continued metabolic benefits. But structured workouts aren't the only way to improve metabolic health. Non-Exercise Activity Thermogenesis (NEAT)—all the movement we do outside of intentional exercise, like fidgeting, standing, or walking—plays a surprisingly big role in fat metabolism. Research from the Mayo Clinic dating all the way back to 1999 found that NEAT was the strongest predictor of resistance to weight gain when participants were overfed, accounting for two-thirds of the excess calories burned. And then there's nutrition. Not just how much you eat, but what you eat. For example, cutting out ultra-processed foods and refined sugars can lower chronic inflammation and prevent fat-driven aging, according to 2024 research in the American Journal of Clinical Nutrition. Meanwhile, prioritizing protein, fiber, and healthy fats keeps metabolism humming and preserves lean muscle. "It's important to note," Sell adds, "that extreme caloric restriction is not advised. A balanced approach incorporating exercise and a healthy diet will provide the best results." Lastly, don't discount the new class of weight-loss medications like Ozempic and Wegovy (semaglutide). "GLP-1 agonists represent a qualitative leap," Lorenzini says. "Obesity is a pathology, and if we cannot solve the problem with lifestyle changes. For many, these weight loss medications are a useful resource that shouldn't be demonized." Aging is inevitable, but the speed at which you age is somewhat within your control. About 10% to 20% of your lifespan is likely dependent on factors you can control, Sell says, while Lorenzini puts it around 25% More importantly, you do control how well you live your life as you age. A reasonable diet and exercise program will provide increased function into old age, which is arguably more important than just adding years. By making small, sustainable changes to how you eat, move, and recover, you can slow down aging, preserve your muscle mass, and keep your body performing at its peak for years to come. "I think change is best achieved in small steps because small steps become habits," says Lorenzini. "Committing to eating those extra servings of fruit and vegetables and walking even 10 minutes a day are non-radical changes that can be implemented without much effort and so it's easier to turn them into habits," Lorenzini says. "Once these habits are under the control of our 'autopilot,' the effort becomes zero, and we are ready for the next small change. That's what I do myself." As for Sell? He is motivated to stay in shape by his lifelong love of road cycling. "I want to ride for as long as I can," he said. Because in the end, the goal isn't just to live longer, it's to live better. This story was produced by Hone Health and reviewed and distributed by Stacker.
Yahoo
04-03-2025
- Health
- Yahoo
Can tracking your blood sugar make you fitter, stronger, and healthier?
Almost 2.4 million Americans wear continuous glucose monitors, or CGMs, to track their blood sugar—and not all of them have diabetes. More and more healthy people are wearing them to understand how food, exercise, and other factors impact blood sugar levels—and, by extension, the rest of their bodies. But are they worth the cost, or just another trendy health gadget? Hone Health investigates. A randomized controlled trial published recently in The American Journal of Clinical Nutrition found that blood sugar responses to the same meal may vary in an individual. In theory, this means the devices may not be very effective at helping us figure out what foods cause our glucose levels to spike, at least not consistently. However, some experts disagree and think continuous glucose monitors can offer useful information, even to non-diabetics. So who are they good for, and what good can come from using them? You don't need to monitor your blood sugar unless you're at an increased risk of developing prediabetes or diabetes. Most non-diabetics do so because they want to. "For patients who are trying to lose weight, seeing what's happening in their body in real-time based on the food that they're eating can be beneficial to make better choices in the future," says Ari Eckman, M.D., an endocrinologist and expert in diabetes and metabolism. Spikes in blood sugar after eating (called postprandial spikes) are normal, but frequent, super-high spikes can cause oxidative stress and increase inflammation, which can lead to a host of health issues. Glucose spikes can also weaken blood vessels, cause plaque in the arteries, and increase insulin resistance and the risk of developing diabetes. Big drops in blood sugar following a spike can trigger hunger, overeating, and weight gain. For people without diabetes, the goal is to gather data, identify patterns, and make changes to your diet, exercise, and other lifestyle factors. Glucose levels can fluctuate daily and spike for various reasons, not just following a carb-heavy meal. Inadequate hydration, certain medications, stress (including healthy stress on the body from exercise), illness, and hormonal fluctuations can all affect glucose levels. Reveals impact of diet on blood sugar CGMs can show minute-by-minute what happens to your blood sugar after you eat or drink something. "I'm pretty trim, but I've gone from 210 pounds to 197 pounds in a month," says Bob Arnot, M.D. The former chief medical correspondent for NBC News doesn't have diabetes but has worn a CGM for the past year. "The most fun is seeing how particular foods wreck your blood sugar readings. Mine was a turkey sandwich with stuffing. My glucose was through the stratosphere." Shows how exercise modulates blood sugar Aerobic exercise typically leads to a more gradual decline in blood sugar levels, as muscles pull glucose from the blood for fuel. However, HIIT, heavy lifting, or other strenuous forms of exercise cause the body to release stress hormones, which stimulate glucose production. A CGM can show users when these spikes occur during and after workouts. More research is needed into how CGMs can provide exercise-related data to wearers who don't have diabetes. One study found that CGMs may help athletes monitor whether they're fueling adequately, how best they can optimize their carb intake, and how to prevent energy crashes during training and competitions. Most CGMs require a prescription. However, the FDA recently cleared the first over-the-counter CGM for purchase without a prescription, the Dexcom Stelo. If you get one, Eckman says you should expect to spend about $50 to $150 on sensors every two weeks. The Dexcom Stelo costs $99 for a one-time purchase of two sensors, $89 for a monthly subscription, and $252 for a three-month supply. Eckman says some insurance plans may cover a CGM if you don't have diabetes, and notes that they're eligible for FSA/HSA coverage. A CGM has a small sensor that's inserted underneath the skin and secured with adhesive to your arm or stomach. A transmitter sends the collected data to a smartphone app or another receiver. People with diabetes set alarms to let you know when your blood sugar levels are too high or too low, but non-diabetics likely won't need to do that, Eckman says. CGMs measure glucose in the interstitial fluid, which surrounds the cells in your body. CGMs show the direction and rate of change of your glucose levels and calculate the percentage of time they stay within a target range. "A CGM is just a tool," Arnot says. "It won't magically fix your diet or health. It requires effort, self-reflection, and a willingness to make changes." Sometimes, there can be such a thing as too much information—and the research isn't totally conclusive yet. Research into the efficacy and reliability of CGMs is largely centered on the diabetic population, not on people who don't have diabetes. Data is difficult to interpret As a doctor, Arnot understands what all of the numbers his CGM gathers mean. Experts recommend that non-diabetics who use a CGM work with their physician to better understand the information being collected and then figure out what to do with it. Some research has found CGMs regularly find different blood sugar reactions to the same foods meal-to-meal, even within the same person. Plus, glucose levels can fluctuate from day to day for reasons other than food and exercise. "Without proper guidance, people might misinterpret normal glucose fluctuations, leading to unnecessary anxiety or unhealthy dietary restrictions," Arnot says. Do continuous glucose monitors support hypoglycemia? Some research has indicated that, in theory, a CGM could help people with hypoglycemia detect when their levels drop too low. Still, manufacturer websites state clearly their sensors have not been designed for and should not be used by people at risk for or who have hypoglycemia. This story was produced by Hone Health and reviewed and distributed by Stacker.
Yahoo
12-02-2025
- Health
- Yahoo
New insights on heart disease and menopause
As if hot flashes, mood swings, uncomfortable sex, and a host of other symptoms weren't enough to deal with, menopause is also a time when a woman's risk of cardiovascular disease shoots up to match men her age. Although scientists have known this for some time, new research is beginning to shed light on the complex link between heart disease and menopause, Hone Health reports. One factor is declining estrogen levels during perimenopause, which removes some of the hormone's cardioprotective effects, physician Ella Ishaaya M.D. says. "Estrogen downregulates inflammatory markers, prevents buildup of lipids and LDL, and a number of other things." Once that happens, your body shifts toward a more androgenic profile—meaning it's more like that of a man's—and cardiovascular risks rise. But you don't have to accept these changes. New research has identified screenings and medications that may help detect and address heart disease sooner, potentially leading to better outcomes. Most of us know high levels of triglycerides and LDL (bad) cholesterol are red flags for heart health. Recently, another lesser-known cardiovascular biomarker, lipoprotein (a) or Lp(a), has also been making headlines. Lipoprotein (a) is structurally similar to LDL but has a second protein called apolipoprotein(a) attached to it, cardiologist Anurag Mehta, M.D., explains. "It's associated directly with the [heightened] risk of cardiovascular disease, heart attack, stroke, and a heart valve problem called aortic stenosis," he adds. While Lpa levels remain relatively stable throughout your life, they increase after menopause. It's unclear why, Mehta says. "There's some thought that estrogen levels [regulate] levels of Lp(a)." Genetics also play a role, making it difficult to manage Lp(a) levels through lifestyle changes alone. "The impact of menopause and lifestyle factors like diet and exercise tends to be small," Mehta says. Additionally, "there are well-known race and ethnic differences in Lp(a) levels." Black people generally have levels three times higher than white people, and South Asians twice as high. Fortunately, hormone replacement therapy (HRT)—also called menopause hormone therapy (MHT)—appears to help lower lipoprotein(a). Other emerging therapies may be available in the coming years, including the following medications: Antisense oligonucleotides (ASOs) inhibit the production of apolipoprotein(a) and reduce Lpa by up to 80 percent or more in trials. RNAi are small, interfering RNA molecules that silence the gene that encodes Lp(a). An early-stage clinical trial showed a single dose decreased Lp(a) by up to 98 percent. If further testing confirms the safety and efficacy of these and other medications, FDA approval is anticipated in the next two to three years, Mehta says. Studies will have to show that these drugs can lower Lp(a) and improve cardiovascular outcomes. Getting a lipoprotein(a) screening Although one in five people have high Lp(a) levels, a standard lipid panel doesn't measure this biomarker. European and Canadian guidelines recommend everyone be screened once. But in the U.S., doctors typically only recommend checking your lipoprotein(a) if: You're younger than 65 and have had a heart attack You have a family history of early cardiovascular disease You have high LDL that can't be controlled by statins If you're interested in testing, talk to your healthcare provider about your risk factors. Calcifications in the coronary arteries indicate plaque buildup, or atherosclerosis, which can lead to heart disease. A coronary artery calcium (CAC) test can help assess your risk. It's a CT scan that measures calcium in the arteries supplying blood to the heart, with a higher score indicating a greater risk of heart problems. "Think of the coronary arteries as a plumbing system," physician Ella Ishaaya, M.D. says. "If you develop some gunk in your faucet, the water will still pass." But as the gunk forms and gets larger, it will eventually clog the faucet, and only a little water will pass through. The heart operates similarly. "The coronary arteries supply blood to the heart," Ishaaya says. A build-up of calcium and other inflammatory cells could calcify and become hard plaque. If this plaque ruptures or erodes in the coronary artery, it can cause a blood clot to form, which blocks blood flow to your heart and causes a heart attack. Coronary artery calcification accelerates after menopause, increasing these risks. In a recent study led by Ishaaya, researchers found among patients taking statins, CAC scores increase faster in postmenopausal women compared to men of the same age, showing a median rise of 31 points in a year—roughly double the rate for men. One possible explanation, Ishaaya says, is the decline in cardioprotective estrogen. When to consider a CAC test Though Ishaaya says anyone at risk for heart disease should get a CAC test, your insurance may not cover the CT scan needed to spot it. The American College of Cardiology and American Heart Association guidelines recommend a CAC test for people with an atherosclerotic cardiovascular disease (ASCVD) risk of 7.5 to 20 percent to determine if statins would be recommended. Here's how CAC scores are categorized: 0 = No disease 1-99 = Mild disease 100-399 = Moderate disease 400+ = Severe disease "Anything greater than zero means you have a degree of calcium buildup in your heart, so you should make lifestyle modifications to mitigate that risk," Ishaaya says. "Once your score is in the double digits, we think about statin therapy." However, if you have a family history of atherosclerosis or have multiple risk factors for the condition, statins may be a great preventive measure—regardless of your CAC score. Hot flashes aren't just annoying—they may indicate a higher risk of heart problems. In a study published in the Journal of the American Heart Association in 2021, women whose hot flashes persisted for an average of four annual checkups had a 77 percent increased risk of cardiovascular disease. Researchers aren't sure why, but women with hot flashes often have higher levels of cholesterol, LDL, triglycerides, blood pressure, and insulin resistance than women who don't. Steps to take if you have hot flashes Using hormone replacement therapy (HRT) to reduce cardiovascular risk during menopause remains a topic of debate. The Menopause Society doesn't recommend HRT for heart health alone in women who enter menopause at the average age (around 52), a position supported by several studies. However, some studies suggest estrogen therapy may reduce the risk of heart disease and death in healthy women under 60 who are within 10 years of menopause. Ultimately, "we need more data," gynecologist Brandye Wilson-Manigat, M.D., FACOG, says. "There are so many formulations of estrogen now; the dosings are different, and how you administer the medications is different. All of that may have some impact on the benefits and risks of cardiovascular disease in using them." Deciding whether or not to take HRT—and for how long to take it—should be a conversation between you and your physician. They will take into consideration your age, how long you've been in menopause, your personal and family history of heart health, other medications you're taking, and more. Although you can't avoid menopause, you can take action to prevent cardiovascular disease. "Making lifestyle and diet changes can have a very beneficial effect [on your heart health]," Mehta says, even if you have high Lp(a) levels or a family history. Consider these expert-backed recommendations: Get screened regularly In addition to the biomarkers mentioned above, get your lipid panel checked annually to stay on top of your total cholesterol, LDL, HDL, and triglycerides. Keep in mind: You can have normal cholesterol levels and a high CAC score. Manage other conditions Hypertension, diabetes, obesity, and high cholesterol—alone or combined—increase the risk of heart disease. Mehta recommends working with your medical team to manage these conditions as best you can through lifestyle changes and medication. Stay active Research shows that higher levels of physical activity are linked to a lower risk of cardiovascular disease. Aim for 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise weekly, plus at least two days of strength training per week. Eat a heart-healthy diet The Mediterranean, DASH, and plant-based diets have the most evidence for preventing heart disease. Prioritize minimally processed foods such as vegetables, fruits, legumes, nuts, lean proteins, and healthy fats, including olive oil and avocados. Talk to your doctor about treatment options The best medication for women going through perimenopause is the one that's unique to their symptoms and health history—meaning, it requires a conversation with your doctor. For anyone with elevated LDL cholesterol levels or a high CAC score, statins are typically recommended. "Statin therapy is one of the mainstays of treatment that we have to lower cardiovascular risk," Mehta says. This story was produced by Hone Health and reviewed and distributed by Stacker.
