There´s no way getting around it: sleep is absolutely crucial for a vast array of bodily functions. Indeed, as maintained by sleep scientist Matt Walker, sleep is your superpower. The most important functions of sleep are: storage and consolidation of long-term memories, muscle recovery, strengthening of the immune system, increased attention, prevention of cardiovascular disease, among many other benefits. The benefits of adequate sleep will be expanded on in the body of this essay, including an explanation and the respective benefits of the different types of sleep.

Sleep has a measurable impact on different systems of the body: nervous system, cardiovascular system, reproductive system, immune system. Overall, according to Walker, short sleep predicts all-cause mortality.[1]

The different stages of sleep have different functions and beneftis. Non-rapid eye movement sleep (NREM) has four different sub-stages, which progressively lead to deeper sleep. It is in the more advanced stages of NREM sleep that the immune system is boosted and rebalanced, together with the cardiovascular system. Furthermore, memory consolidation and the strengthening of neural connections also occurs during NREM sleep. On the other hand, rapid eye movement sleep (REM) is associated with an increase in creativity and emotional balance.

With regards to the immune system, inadequate sleep (e.g., 4 hours), leads to a 70% drop in natural killer cell activity, which are “immune assassins”. This increases the risk of development of prostate cancer, breast cancer and colon cancer. Sleep is so important that the world health organization has recently classified night-time shift work as a probable carcinogen.

With regard to the cardiovascular system, lack of sleep increases the risk of heart attacks and cardiovascular disease. For example, scientists limited a group of healthy adults to 6 hours of sleep a night for one week. After this, they measured the change in their gene activity profile compared to when these same adults were getting 8 hours of sleep a night. Their findings were astonishing: there was a decrease in the expression of genes related to immune function; contrastingly, there was an increase in the expression of genes associated with the promotion of tumours, inflammation and cardiovascular disease.

When it comes to sleep optimization, as maintained by neuroscience professor Dr. Huberman at Stanford Medical School, the single most important factor which contributes to greater sleep quality and duration is to view, ideally sunlight, for 2-10 minutes every morning after waking up. Bright light exposure (even on a cloudy day) soon after waking up stimulates a healthy spike of cortisol, which promotes wakefulness and focus throughout the day. More importantly, it is a foundational power tool to ensure high-quality and durable sleep: it has an immensely positive impact on your ability to fall and stay asleep later that night. The mechanism behind this effect is that exposure to light early in the day suppresses melatonin production (the “sleepiness” hormone”) and increases its secretion at night.[2][3]

Other tips for better sleep are: a regular sleep-wake schedule, keeping the room in which you sleep cool, engaging in physical exercise, having a wind-down routine, avoiding the consumption of alcohol and also of caffeine after 4 pm. It is a common misconception that alcohol makes you sleepy. Actually, alcohol sedates you which is different from making you sleep and, more importantly, it significantly blocks REM sleep, which has the aforementioned important functions.

At Longevity Health & Wellness Hotel (Alvor), we offer a programme called “Longevity Sleep Optimisation”. This involves getting a unique holistic check-up, including a sleep apnea screening. Furthermore, we rebalance and regenerate your holistic health and wellbeing, by regaining your sleep quality with energy, stress management, mindfulness, and meditation therapies.

[1] https://www.youtube.com/watch?v=5MuIMqhT8DM&t=333s&ab_channel=TED

[2] https://www.webmd.com/sleep-disorders/features/morning-light-better-sleep

[3] https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing/

In his critical book entitled “Why We Age-and Why We Don´t Have To”, a genetics professor at Harvard Medical School Dr. David Sinclair defines telomeres as a cap that protects the end of the chromosome from attrition, analogous to the aglet at the end of a shoelace or a burned end of a rope to stop it fraying.[1] It is well established that as we age, telomere length shortens. After telomeres shorten to a certain length, a cell stops dividing and becomes senescent. Consequently, telomere length is a key biomarker of ageing.

Indeed, according to Dr. Sinclair, the attrition of telomeres is one of the hallmarks of ageing and the diseases that arise as a result of it. Many research papers have pointed to lifestyle factors that can accelerate the pace at which telomeres shorten. This is good news: it means that by modifying specific aspects of lifestyles for the better, we can significantly alter the rate of telomere shortening and thus increase lifespan.

Many lifestyle factors are strongly associated with an increased pace at which telomeres shorten. One of these major factors is smoking. According to Shammas, the dose of cigarettes smoked is positively correlated with accelerated telomere shortening. The mechanism behind why smoking has this detrimental effect on telomeres is via an increase in oxidative stress. Another lifestyle factor associated with an increased rate of telomere shortening is obesity. Obesity accelerates the ageing process; indeed, the telomeres in obese women have been shown to be significantly shorter than those in lean women of the same age group.[2] Other factors which speed up the rate of telomere shortening include exposure to pollution and stress (associated with the continuous release of glucocorticoid hormones, like cortisol).

On the other hand and on a different note, several lifestyle factors seem to have protective effects on the rate of telomere shortening. For example, diet (including what, how much and when we eat) appears to have a major effect on our telomeres and therefore on our longevity and vitality. Dietary restriction in general increases lifespan and is associated with longer telomeres. Indeed, the so-called “longevity hot spots” are all places where there is a strong fasting behaviour, which triggers an increased expression of your longevity genes (i.e. increased expression of sirtuins and down-regulation of the mTOR pathway). Intake of antioxidants (e.g. vitamin C, vitamin E, beta-carotene) can prevent accelerated telomere attrition. Also, dietary intake of fibre is positively correlated with telomere length. Another major lifestyle factor which prevents telomere attrition is exercise. To put it simply, and as stated in Dr. Sinclair´s book, those who exercised more had longer telomeres.[3]

Overall, caloric restriction, exercise, ingestion of antioxidants and fibre all slow down the rate of telomere shortening. Contrastingly, smoking, obesity, exposure to pollution and stress accelerate telomere shortening and hence the ageing process.

[1] Lifespan: Why We Age – and Why We Don’t Have To. Book by David A. Sinclair PhD.

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/

A healthy immune system defends the body against disease and infection. But if the immune system malfunctions, it mistakenly attacks healthy cells, tissues, and organs. Called autoimmune disease, these attacks can affect any part of the body, weakening bodily function and even turning life-threatening.

Recent epidemiological studies have shown that the incidence of autoimmune diseases has increased over the past 25 years. Indeed, according to a research round-up article from the prestigious scientific journal Nature, a team of researchers has shown that antinuclear antibodies — a type of autoantibody that is a common biomarker of autoimmune disease — have become increasingly prevalent in the US population over the past 25 years.[1]

Besides the Western diet, which is characterized by a high intake of processed foods, red meat, refined carbohydrates, etc., there is another major factor which explains this increased incidence of autoimmune diseases: exposure to environmental toxins. Many research papers have pointed to a possible causal link between exposure to these toxins (which includes heavy metals, pesticides, chlorinated solvents, asbestos) and an increased risk of developing autoimmune diseases. Sources of the aforementioned toxins are food, water, air, lining of cans, cleaning supplies, ink, etc.

There are many mechanisms, some more complex than others, through which exposure to environmental toxins contributes to autoimmune disease. Examples of such mechanisms that can cause immune disruption following toxic chemical exposure include: toxic chemicals can induce epigenetic expressions, bind to immune and endocrine receptors throughout the body and promote immune dysregulation, bind to nucleic acids and promote anti-nuclear autoimmunity, deplete antioxidant reserves, promote immune barrier degradation, induce lymphocyte dysregulation, and alter normal antigen-presenting responses.[2]

So, what can you do to minimise your exposure to environmental toxins? With regards to heavy metals, avoiding fish with high levels of mercury (e.g. shark, swordfish, ray), bone broth which is often contaminated with lead and e-cigarettes, which contain cadmium, are all good ways to avoid them. In the past, many home-building products and materials had asbestos in them. Common products with asbestos are ceiling tiles, insulation in walls and attics and material sprayed on walls to soundproof or decorate them. To avoid inhaling asbestos fibres, take precautions to avoid damaging asbestos material. To avoid pesticides and chlorinated solvents, try to use non-toxic home cleaning products.

Toxicity and environmental toxins have been linked to autoimmune diseases by causing dysregulation of the immune system. Hence, minimising one´s exposure to these toxins is a major way to reduce the risk of developing autoimmune diseases.

It is of paramount importance to find detoxifying strategies to eliminate or substantially reduce this toxic burden from our bodies (blood, tissues and cells). Reinforcing the natural detoxification of your body can help you fight back and restore functionality and the immune system.

[1] https://www.nature.com/articles/d41586-021-01834-x

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8325494/

In his critical book entitled “Why We Age-and Why We Don´t Have To”, genetics professor at Harvard Medical School Dr. David Sinclair defines telomeres as a cap that protects the end of the chromosome from attrition, analogous to the aglet at the end of a shoelace or a burned end of a rope to stop it fraying.[1] It is well established that as we age, telomere length shortens. After telomeres shorten to a certain length, a cell stops dividing and becomes senescent. Consequently, telomere length is a crucial biomarker of ageing.

If telomere length is such a major biomarker of ageing, we may ask ourselves: can we, through lifestyle changes and diet (including intermittent fasting), increase telomere length and/or decrease the rate of telomere shortening? There has been mounting evidence that the answer to this question is yes[2]! The focus of this particular article is to explore and summarize the relationship between exposure to all kinds of environmental toxins and telomere length. Future articles will discuss the impact and effect of lifestyle changes and diet on telomere length.

Environmental toxins include: air pollution, pesticides, ionizing radiation, heavy metals, among others. Reports that several air toxics, such as benzinidine, were associated with shorter relative telomere length. [3] Findings suggest an association between occupational exposure to pesticides and shorter telomere length.[4]

In conclusion, there is mounting evidence that environmental toxicity, in all its sources and forms, a risk factor which surrounds us everyday, shortens telomere length and, thus, negatively impacts our healthspan and lifespan. It is of paramount importance to try to avoid such exposure as much as possible and to find detoxifying strategies to eliminate or reduce substantially this toxic burden from our bodies (blood, tissues and cells).

[1] Lifespan: Why We Age – and Why We Don’t Have To. Book by David A. Sinclair PhD.

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7517667/

[4] https://pubmed.ncbi.nlm.nih.gov/35914599/

Fat is an important component in our bodies with a vital function for overall health, although it has had a bad reputation in the past years and there is still a debate on which fats are considered healthy. There are different types of fat, some representing unhealthy choices in our diets, such as trans fats, and good fats like omega-3s. Eating low fat diets can lead to higher sugar and carb consumption, which contributes to insulin resistance, obesity, type 2 diabetes and other health complications.

Here are some facts on fats you should consider:

• The human brain is about 60 percent fat. The brain and body require essential fatty acids (EFA) for maintenance of optimal health and these must be obtained from dietary sources. EFA, particularly omega-3 fatty acids, are crucial for brain development, protection and performance, as well as to prevent cardiovascular disease, neuropsychiatric disorders and dementia.

• Sugar, rather than fat, makes you fat. Western diets include high amounts of sugar and refined carbs, leading to insulin resistance, obesity, heart disease, and metabolic issues. Too much sugar or carbohydrates can be stored inside fat cells or fat droplets, and they can also accumulate inside the liver causing fatty liver disease.

• We need cholesterol. Cholesterol is a waxy substance (lipid) that is present in every cell membrane in the body. Dietary cholesterol is found only in animal foods and it has little effect on the cholesterol levels in the blood. Vitamin D is made from cholesterol and low levels are risk factors for diabetes, heart disease and certain kinds of cancers. If you don’t consume any cholesterol, the body will produce what it needs. If consumed in higher amounts, the body will adjust its production.

• Eating fat can make you slimmer. High quality healthy fats, such as avocados, wild salmon, extra virgin cold-pressed olive oil, and nuts, can facilitate insulin metabolism and regulate blood sugar levels. Eating the right fats, can help you feel full longer, give you energy, increase fat burning and reduce fat storage, which can help you trim your waistline.

• 75% of emergency heart attacks relate to normal cholesterol. Studies have shown that dietary cholesterol is not correlated with heart disease, and it has also been noted that although women have higher average cholesterol levels than men their incidence of heart disease is much lower.

• HDL is known as the “good” High-density lipoprotein (HDL) helps remove other forms of cholesterol from the bloodstream and, as such, reduces the risk of coronary heart disease.

• Healthy skin and hair depend on fat. Fat facilitates the absorption of vitamins A, D, E, and K through the bloodstream. Therefore, fat has a key role in maintaining healthy skin and hair.

• One pound of fat is equivalent to 3,500 calories. This means that you need to burn this amount of calories to lose one pound of weight. In order to lose 2 pounds a week, you would need to cut down about 1,000 calories a day, or less if combined with exercise.

Foods can be classified into acidic or alkaline based on their effect in the body after the food is metabolized, using the pH scale of 0 to 14. A healthy blood pH level in the human body is around 7.4, just over the midpoint on the pH scale. Conditions associated with acidic imbalance in the body, or acidosis, include diabetes, osteoporosis, kidney disease, heart disease, fatigue, lower immune functions, weight gain, and depression.

Since diet determines pH balance, identifying where specific foods fall within the pH scale can help plan and balance a healthy diet. Knowing that vegetables and fruits are of alkaline nature, juicing or consuming raw fruits and vegetables can be a quick way to ensure an alkaline diet if there is an acidic imbalance, which is a common condition. Other substitutions in your kitchen can help you avoid the acidic tendencies of certain foods and their related health impact.

Replace the following acidic foods with more alkaline options in your menus to help you reach pH balance:

         ACIDIC                                                          ALKALINE

Regular milk (cow)                            Coconut milk, unsweetened almond milk

Regular cheese (cow’s milk)            Raw goat cheese, organic cheese

Vinegar                                                 Lemon or lime

Sugar, sweeteners                              Stevia

Coffee, black tea                                 Green tea

White pasta                                         Spiralized vegetables (e.g., zucchini)

White rice                                            Brown rice

Peanuts                                                Almonds

Soda                                                     Water infused with lemon, lime, mint or cucumber

MSG                                                     Celtic grey sea salt, Himalayan pink salt

Condiments                                        Herbs, sprouts, lemon

Hydrogenated oils                             Olive, flax, hemp oil

Access to fresh produce, clean water, advanced medicine, technological innovations and economic progress give us a unique opportunity in history to live a vibrant and healthy life. However, we are also exposed to a wide range of environmental pollutants, pharmaceutical drugs, processed foods, heavy metals, stress, smoke and other toxic chemicals, including those produced internally by the body.

Toxicity in our food, water, air and thoughts create oxidative stress, which has been linked to chronic diseases and even death. When our bodies are under physical and emotional stress, detoxify pollutants (smoke, pesticides, germicides, fungicides, herbicides, etc.), combat infections through inflammation, or when cells use glucose to make energy we create oxidative stress. Higher sugar consumption means greater oxidative stress.

Free radicals are naturally produced by the body as a result of metabolism and energy production processes. They are a biological response to environmental toxins, inflammation, and physical exercise. Free radicals can lead to mutation and DNA damage as they are missing one or more electrons, making them attack other molecules to replace their missing electrons. Their reaction to other cell structures is called “oxidation” as the process of stealing electrons from other molecules turns them also to free radicals, leaving a trail of damage. Unless the body offers adequate antioxidant protection, the risk of oxidative stress can lead to accelerated tissue and organ damage and aging, including serious diseases such as cancer, atherosclerosis, Parkinson’s disease, Alzheimer’s and other age-related disorders.

Chronic inflammation has been linked to oxidative stress and a reduction in cellular antioxidant protection. Oxidative stress results out of an imbalance between overproduction of free radicals and depletion of antioxidants to neutralize their damage, since antioxidants donate electrons. Antioxidants provide a key role in protecting the body from the risk of chronic and age-related diseases.

The process of oxidative stress in the body takes place when there is chronic high stress, the immune system is compromised, we consume too much sugar as the source of energy in the body, there is presence of systemic inflammation, and the liver and kidneys are overwhelmed with detoxification of environmental pollutants, toxic chemicals, pesticides, food preservatives and other toxins in the body. The damage caused by oxidation generate free radicals which harm and age the body gradually due to damage done to cell, tissues, muscles and organs.

When antioxidant protection in the body is less than free radical damage resulting from oxidative stress, our immune system becomes overloaded and aging happens at a faster rate. Free radicals are considered a serious health risk as they are unstable molecules. Since they are missing an electron, they can create damage in anything they come in contact with as they take electrons from other cells or compounds, making the impacted cells unable to perform their functions normally and also becoming free radicals.

Use the following steps to address, reverse or prevent free radical damage in the body.

1. Decrease exposure to oxidation by:

• minimizing stress or optimizing its magement;
• reducing exposure to environmental pollutants (smoke, exhaust fumes, plastic, etc.)
• avoiding sugar and processed foods;
• preventing infections.

These measures can reduce the toxic burden in the system.

2. Consume foods high in antioxidants, such as:

• berries
• beets
• kale
• nuts and seeds
• ginger
• herbs and spices (turmeric, oregano, cinnamon, clove, rosemary, etc.)
• green tea

Eating foods rich in antioxidants can help restore the balance with free radicals.

3. Promote the production of antioxidants in the system by consuming:

• asparagus
• walnuts
• peaches
• tomatoes
• spinach
• garlic
• onions
• avocados
• cruciferous vegetables (cabbage, broccoli, kale, collards, etc.)

These foods promote the production of glutathione, one of the most powerful antioxidants produced in the body.

4. Add some supplements to help enhance the antioxidant effect in the body:

• Alpha Lipoic Acid (ALA)
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Coenzyme Q10
• Milk thistle
• Selenium
• Resveratrol
• Magnesium
• Zinc
• Omega 3
• Astragalus

Some of these supplements support the body’s production of antioxidant glutathione.

The term oxidative stress is commonly linked to inflammation, free radicals and chronic disease. Oxidation is the process by which our bodies metabolize the oxygen that we breathe and by which cells produce energy, resulting in a loss of electrons during a reaction by a molecule, atom or ion. Oxidation refers to gain of oxygen.

This process generates free radicals which can lead to damage to nearby cells, mitochondria, and DNA. Free radicals are part of a normal process and necessary to some degree as they also stimulate repair. When the amount of free radicals produced exceeds the repair processes it leads to oxidative stress. If we have an adequate amount of antioxidants, this damage can be prevented or minimized. Physical and emotional stress increases oxidation.

There are multiple processes in the body that can result in oxidation, including production of energy by the cells when using glucose, fighting bacteria by the immune system, and detoxification of harmful chemicals, such as pesticides.

There are a few signs that can indicate oxidative stress in the body or excessive inflammation, such as:

1. Chronic fatigue
2. Digestive disorders (Acid reflux, constipation, Irritable Bowel Syndrome, etc.)
3. Memory loss and lack of concentration
4. Joint pain and inflammation
5. Premature aging
6. Headaches and sensitivity to noise
7. Vulnerability to infections

Oxidative stress is seen as the underlying cause of many chronic diseases and illnesses, such as chronic fatigue syndrome, asthma, diabetes, Alzheimer’s disease, anxiety, insomnia, heart disease, and cancer. The key in avoiding these risks is to decrease exposure to oxidation and to increase the amount of antioxidants in the system.

One of the best ways to avoid inflammation is prevention. Inflammation is a natural defense mechanism against foreign pathogens to protect and repair the body. Chronic inflammation,  associated with poor eating habits, lack of physical exercise, stress, chemical and environmental factors, is a self-perpetuating condition potentially leading to serious diseases.

Eating healthy can help fight inflammation by providing the body with the necessary nourishment, nutrients and ingredients to support energy production, health and wellbeing. Foods to avoid include any processed foods, canned food, refined sugars, trans fats, gluten, simple carbs, caffeine and lard.

Some of the top anti-inflammatory foods that you can include in your meals are:

1. Turmeric
   There are many studies showing turmeric as one of the most powerful natural anti-inflammatories on the planet. It can be used fresh or in powdered form which can be added to curries, sauces, soups and juices, or sprinkled into many dishes (like you would add salt and pepper).

2. Ginger:
   Ginger has anti-inflammatory phytonutrients (gingerols) that have been used in traditional medicine as a painkiller for many inflammatory disorders associated with pain, swelling, allergies, stomach ulcers, and even heart disease. Ginger helps reduce inflammation and control blood sugar.

3. Cruciferous Vegetables
   Broccoli, Brussel sprouts, kale and cauliflower contain potent antioxidants. Naturally detoxifying, they can help the body fight the harmful effects of chronic inflammation.

4. Fatty Fish
   Fatty fish such as salmon, sardines, tuna and mackerel are rich in anti-inflammatory omega-3 fatty acids.

5. Nuts and Seeds
   All nuts and seeds contain antioxidants which help fight against inflammation by repairing the self-inflicted cell damage it causes. Nuts and seeds are rich in essentials vitamins, minerals, protein, fibre, amino acids and healthy fats.

6. Berries:
   Berries contain polyphenol compounds which have anti-inflammatory properties. Anthocyanins are the most notable antioxidant.

7. Mushrooms
   Mushrooms have been used for thousands of years for their medicinal properties. Reishi, shiitake, maitake, cordyceps, lion’s mane and turkey tail are some of the commonly used for anti-cancer and other health benefits.

8. Tomatoes
   Contain anti-inflammatory nutrients like carotenoids and bioflavonoids. They are versatile and easy to incorporate into a regular diet.

9. Cayenne
   Contains an active ingredient called capsaicin, which is known to be a potent anti-inflammatory and pain killer.

10. Healthy Fats
    Olive oil, grape seed oil, flax seeds and avocado are examples of healthy fats and they contain substances with effective anti-inflammatory properties. However, olive oil becomes rancid when cooked above medium heat so it is best to consume it raw or at cooked at low temperature.