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What is Truth?

How do we know that an anti aging diet works?  The answer to this question will involve quite a bit of discussion and thought; we will attempt to keep it simple and concise.  In brief, the truth that an anti aging diet works involves the following 4 considerations:

1. Determining what is an "anti aging" diet is.
2. Understanding the difference between anecdotal and scientific data and how this relates to the question.
3. Considering the additional factors.
4. Understanding what the data really tell us.

What is an "anti aging diet?"

For purposes of our discussion, we will define an anti aging diet as one that, over time, ameliorates the negative effects of aging.  Thus we are not talking about taking a cosmetic approach to looking younger.  Cosmetic beauty is only skin deep; it does not result in any real improvement in health.  While in some instances it may result in a better quality of life, say for those who have significant facial blemishes, in general, cosmetics do not improve the underlying overall health of the individual.  In contrast, one would expect an anti aging diet to affect, at least in a limited sense, the underlying aging processes and outcome.

What is the difference between anecdotal and scientific data and how does this relate to the question?

We live in a society that generally confuses anecdotal and scientific data.  "It works for me," "When I eat this I feel better," and "I ate that and had a bad reaction" are all anecdotal comments.  Anecdotal data are information that is gathered on a catch-as-catch-can basis.  They are highly individualistic data based on our day-to-day observations and experience.  They are obtained casually and not rigorously or scientifically.  Anecdotes are the stories behind the anecdotal data.  They can be very compelling.  The problem is that a) anecdotal data may not be true and b) anecdotal data from one person may not be relevant or true for another person.

Anecdotal data may not be true.  Anyone can say, "It works for me," when it doesn’t, or "When I eat this I feel better," when they don’t, or "I ate that and had a bad reaction," when they didn’t.  These anecdotal statements are attempting to make a point.  If a person strongly desires to make a certain point, he or she may well fabricate the anecdote to support the preconception.  Whenever a specific claim is made, we should ask, "How do we know that this is a true statement?"  In the case of anti aging diets, just because individuals support the claim or claim that the diet has helped them, these claims, in and of themselves, do not establish veracity.

Anecdotal data from one person may not be relevant or true for another person.  Even when anecdotal data are true, the generalizations that they support, or attempt to support my not be relevant.  "It works for me, so it will work for you" or "When I eat this I feel better, so you should eat it and you will feel better" or, "I ate that and had a bad reaction so you shouldn’t eat it"  are each statements that draw generalizations from the anecdotes.  Even if the specific statements are true, the generalization may or may not be; stated differently, the anecdote in and of itself does not prove the generalization (that it will truly impact everyone because it impacted some specific individual).  But anecdotal data and anecdotes are so compelling that we use them all the time to make decision and to drive policy in government and society and even to justify ourselves in daily life.  They reinforce our prejudices and biases and, in the case of anti aging diets, will certainly be one of the key considerations for many people in determining whether they think that the anti aging diet works.  In contrast, in the scientific method to know if something works we need to define what we mean by "works" by establishing criteria for success ahead of time (what we will measure and what the measurement needs to be).  Then we conduct the measurement in the real world to see if the criteria are met. 

 As mentioned, scientific data are gathered in a planned and appropriate fashion.  Planned, in that we have prepared the experimental plan before hand; scientific data are not gathered in a catch-as-catch-can fashion.  Appropriate, in that the data collected are sufficient to substantiate the claim; scientific data, unlike anecdotal data, can be generalized if the foundation of the scientific study is correct..  Stated another way, scientific data are rigorously planned and statistically appropriate to answer the question at hand.  Here are some considerations on using the scientific method to determine if anti aging diets work:

1. People generally (and hopefully, I might add) live so long that it is difficult to plan and execute an prospective study to see if anti aging diets work.  Thus the bulk of data on anti aging diets is obtained with mice, based on the measurement of factors that are believed to be related to a longer life (eg., better blood pressure, lower cholesterol), or done retrospectively using population statistics to determine if a given factor is important for longevity .
2. The experiment to establish the veracity of an anti aging diet needs to be well controlled, meaning that one set (or cohort) of individuals would be on the anti aging diet while the other cohort would not be on the diet.  Again, it is easier to do this using a model animal, such as mice.
3. In the experiment, additional factors that might have an impact on longevity also need to be controlled.  The study population needs to be selected or controlled in some fashion such that the data are not confounded by other factors.  Again, mice are far easier to control than humans.  More on this below.

The Confounding Factors:

Aging is a complex affair and anti aging diets are only a part of the story in longevity.  Other factors, as mentioned below, influence aging and well being.  In total, these factors, along with a healthy anti aging diet, should result in a longer life.  Here is a condensed list of additional factors:

1. Genetics.  Some families are comprised of progeny that live long; others of those that tend to die at a younger age.  Other families tend to be composed of overweight individuals, still others of those who are prone to disease, such as heart disease or diabetes.  Diet and exercise can influence "bad genes" but these things may not totally address genetic issues. 
2. Risk Taking.  Some people seem to be driven to take risks and do things that may shorten their lifespan.  It is important to have a life that adequately challenges you, but there is a point at which taking risks may not be healthy.
3. Supplement use.  There are many vitamins, supplements, and micronutrients that may well impact how a person ages and even how long that person lives.  Many of these may be a part of any well balanced diet but it might be prudent to suppliment your diet with supplements.
4. Exercise.  Numerous studies have shown that people who exercise tend to live longer and more healthy lives.
5. Relationships.  Other studies have shown that people who are involved in daily, meaningful relationships tend to live longer and more healthy lives.
6. Spiritual Life.  The items above can be controlled in a study that utilizes mice.  It is not possible to do this, however, with regard to spiritual life.  Nevertheless, there are retrospective data that support the hypothesis that a person’s spiritual life, in general, does impact his or her health and longevity.

What Do the Data Really Tell Us?

For reasons as discussed above, there are few direct, solid, prospective experimental data showing that anti aging diets extend life and health in humans.  Virtually all of the prospective data that directly measures longevity comes from animal models, and animal model data may or may not apply to humans.  There are prospective data in humans measuring factors that are believed to be related to longevity and there are much retrospective data from large human populations that seem to indicate that diet, along with the additional factors listed above, do influence longevity.  But the statistics and population selection are complex and sometimes difficult to understand for these retrospective studies.  Thus, it is easy to fall back on anecdotes in our quest to determine if anti aging diets work.  This is something that we must resist if we desire to understand what is known regarding anti aging diets and what is mere speculation.  Unfortunately, speculation tends to be rampant; we will seek to avoid this and other excesses in our discussions throughout this site. 

Caloric Restriction Anti Aging Diet

In 1934, Mary Crowell and Clive McCay of Cornell University discovered that laboratory rats lived much longer if they were raised on a restricted calorie diet where essential micronutrients were maintained.  This observation has been repeated in a number of other species, including mice, yeast, and fruit flies.  Studies have been conducted on primates and humans but, even though positive effects are seen from anti aging diets, it is still not certain that there is a positive effect on longevity.

Based on the experimental work done since 1934, some people have adopted an anti aging diet based on caloric restriction.  Such diets include the Okinawa diet and the CRON-diet.  Central to these diets are high nutrition, low caloric foods, such as leafy greens, fruits, and vegetables.

• The Okinawa diet is based on the diet of the people from the islands of Ryūkyū (Okinawa is the largest island). 
• The CRON-diet (Caloric Restriction with Optimal Nutrition) is based on the work from Biosphere 2 and Roy Walford. 
• There are many other variations of anti aging diets based on caloric restriction, including those based on intermediate fasting. 
  • Variations of this diet include fasting for a day follow by normal eating for a day, or fasting for 20 hours, followed by normal eating for 5. 
  • Yet another variation involves eating about 20% of normal during the fast period. 

Caloric restriction diets generally involve a 10-25% decrease in the recommended caloric intake for your weight and height.  A caloric intake calculator can be found here.  You should decrease the calculated value by 10-25% to determine the restricted caloric intake for each day.

Below are some resources that you can purchase to guide you in your anti aging diet plans. 

The late Dr. Roy L. Walford spent much of his life’s work researching low-calorie diets, and is now recognized as a pioneer of what is widely recognized as caloric restriction; a diet consisting of fewer calories while maintaining adequate nutrition. Dr. Walford presents the results of his studies and clearly describes how the principles of nutrient-rich caloric limitation can be applied to everyday dieting habits. In the latter half of the book, Dr. Walford and his daughter Lisa, a chef and yoga instructor, offer over one hundred delicious recipe ideas that apply to Dr. Walford’s diet plan. LEARN MORE

It is not certain how caloric restriction works to increase longevity, but their are a number of hypotheses:

• Lower caloric intact puts a low level of stress on the organism; this puts it in a defensive state that causes it to live longer ("Mitohormesis" hypothesis)
• Caloric restriction results in lower insulin levels which are believed to result in more robust cellular repair activities and longer life.
• SIRT1, a human longevity gene, is up-regulated (displays increased activity in the cell) by caloric restriction.  By the way, resveratrol has been shown to increase SIRT1 activity.
• Caloric restriction increases DHEA levels primates but not in post pubescent primates.  Nevertheless, some believe that DHEA levels, which decrease upon aging, are increased by caloric restriction and thus are related to longevity.
• Caloric restriction decreases the cellular level of free radicals and protein glycation (the chemical addition of sugar to proteins) and this results in longer life.
• But there are some scientists that believe that there really is not a true increase in longevity by caloric restriction.  They point out that, in most studies, the control animals are allowed to eat without restriction and this artificially decreases their lifespan, making it look like the caloric restriction group lives longer.

Whether or not anti aging diets actually impact longevity in humans, there are a number of documented benefits as detailed below.

• Reduction of body mass index (BMI).  Being a diet, one would expect BMI to decrease.  This is generally seen in the first year of the diet.
• Lower cholesterol and triglycerides.  Caloric restricted diets avoid energy-rich, nutrition-poor foods, including animal fat, and adherence to these diets would be expected to decrease cholesterol for many people.
• Lower fasting glucose and insulin levels.  Refine sugars are avoided in caloric restricted diets and thus fasting glucose and insulin levels decrease.
• Lower blood pressure.  Studies indicate that adherents to caloric restriction diets have blood pressure averaging 100/60, similar to may 10 year-old children.
• Better mental function.  Elderly, slightly over weight individuals on caloric restriction show improvement in cognitive function, believed to be related to lower insulin levels.  Studies in primates show a lessened risk of Alzheimer’s-like changes in their brains.

Negative effects of caloric restriction can be seen if nutrition-rich foods and/or nutritional supplements, vitamins, and other micro-nutrients are not taken while on the diet (see "Vitamin, Supplement, and Micro-Nutrients" posting).  These effects are the same as might be seen from a person suffering from malnutrition.

Given that fewer calories are consumed, the nutritional quality of the foods that you do eat are even more important.  The following food types are recommended to ensure that recommended daily allowances of key nutrients are met.

• nuts:  good source for minerals and provides digestive as well as anti-cancer benefits
• berries: good source for flavonoids, which are antioxidants.
• green leafy vegetables:  good source of vitamins and mineral
• garlic:  good for the heart
• red wine and red vegetables:  good sources of resveratrol

Below are some resources that you can purchase to guide you in your anti aging diet plans.

	The late Dr. Roy L. Walford spent much of his life’s work researching low-calorie diets, and is now recognized as a pioneer of what is widely recognized as caloric restriction; a diet consisting of fewer calories while maintaining adequate nutrition. Dr. Walford presents the results of his studies and clearly describes how the principles of nutrient-rich caloric limitation can be applied to everyday dieting habits. In the latter half of the book, Dr. Walford and his daughter Lisa, a chef and yoga instructor, offer over one hundred delicious recipe ideas that apply to Dr. Walford’s diet plan. LEARN MORE
	Provides a health plan based on the Bible, offering a holistic approach to good health. LEARN MORE

Impact of Exercise on Anti Aging Diet

While there is increasing hype about anti aging diets today, many forget the important role that exercise plays in any diet, let alone an anti aging diet. Your diet puts fuel into your body; your exercise burns it in a focused and productive manner to yield a leaner, trimmer you. It is vital that each of us find an activity that fits us, and that we begin exercising today.  In other words, your weekly routine needs to include a healthy diet of exercise.

It is for the above reason that exercise is an additional factor to consider in any anti aging diet.  As a young man, I exercised for fun when I wanted to and was not all that serious about the effort.  As a middle-aged man, I exercise for health on a regular basis even when I don't want to and am serious about the effort.  The difference between my younger and older perspectives is the wisdom that comes with age, the observation of the dehabilitating effects of age on my father (including diabetes, Parkinson's, limited mobility, and dementia), and the sobriety that possessed me after his death at the age of 85.

If you do not exercise regularly, find an activity that suits you and commit yourself to do it. Take it easy, start simply, and consider activities that can be done in a group, such as walking, running, or Wii. Consider your overall level of health before you start and consult with your doctor as needed.  As you age, consider moving from higher impact activities to lower impact activities.  Focus on a few activities and become proficient in them; cross-train as needed.

Below are a number of potential activities that you can consider in your quest to holistically apply anti aging diet and exercise to your daily routine.  The "Related Products" column lists information, equipment, and supplies relevant to the activity in question.

Activity	Skill Level	Impact	Benefits	Cost	Related Products
Basketball	Low to Medium	High	Cardiovascular, Coordination	Medium
Bicycling	Low	Medium	Cardiovascular, Coordination	Medium
Bowling	Medium	Medium	Flexibility	Medium
Canoeing	Low	Low	Upper body conditioning	Medium	Coming Soon
Exercise Machines	Low	Low to Medium	Flexibility, coordination	High	Coming Soon
Golf	Medium	Low	Flexibility, Coordination	High
Martial Arts	Medium to High	Medium	Conditioning, Concentration, Coordination	Medium
Racketball	Medium	Medium to High	Cardiovascular, Coordination	Medium	Coming Soon
Running	Low	Low to High	Cardiovascular	Low
Soccer	Medium	High	Cardiovascular, Coordination	Medium	Coming Soon
Tai Chi	Low to Medium	Low	Balance, Concentration, Coordination	Low
Walking	Low	Low	Low Level Cardiovascular	Low
Weights	Low	Low	Conditioning	Medium	Coming Soon
Wii	Low to Medium	Low to Medium	Flexibility, Conditioning, Cardiovascular	Medium	Coming Soon
Yoga	Medium	Low	Flexibility, Concentration, Coordination	Medium

Impact of Relationships on Anti Aging Diet

The older I grow the more I appreciate the value and edification of good relationships.  Relationships are an additional factor to augment your anti aging diet.  Good relationships have been shown to relieve stress and boost the immune system whereas isolation or bad relationships increase stress and decrease immune system effectiveness.  The writer of the Proverbs was correct when he stated:  "Two are better than one and a three-fold cord is not easily broken."  Everyone among us needs the support that relationships provide.  So be sure that each day you work to increase your diet of relationships.

Relationships are an important additional factor in any diet, let alone your anti aging diet.  Isolation can lead to depression and result in poor eating habits which can then worsen depression.  Proper rest, exercise, dietary supplements, stimulating relationships, pondering the meaning of life and your life purpose, or a combination of these factors can break the cycle of depression and get you back on the road to proper balance in your life.

Many routes exist to increase the number of relationships that you have.  Finding something that interests you and joining a like-minded club or association of people is just one way to do this.  Joining a church is another.  Saying "hello" to people you meet each day is still another.  Look beyond yourself and you may well find yourself.  As discussed under the "Spiritual Life" post, pondering the nature and character of God is a good place to start if you need a boost to look beyond yourself.  If God is love–and He is–and if He did actually send His only son Jesus to provide a way for us to relate to Him–and He did–then maybe He wants us to learn more about His love and pass it on to others through healthy day-to-day relationships.

Below are a number of hyper-linked images that provide further information on building healthy relationships.

	Marriages may be made in heaven, but they must be nurtured here on earth. Dr. Chapman explains how people communicate love in different ways, and shares the wonderful things that happen when men and women learn to speak each other’s language. LEARN MORE
	Designed for college students, young adults, singles, and dating couples, this book teaches the basics of healthy relationships including friendship, dating, sexuality, and relating to God. It is accompanied by a 48 page workbook. LEARN MORE
	How do you cope with impossible people? The author offers clear and direct answers for dealing with relationships that give so little but demand so much. LEARN MORE
	Modern changes in the ways we interact with one another have led scientists and laypeople alike to take renewed interest in the workings of interpersonal relationships. This volume, first published in German and later revised for an American audience, takes a contemporary, interdisciplinary approach to the dynamics of interpersonal relationships. In five clearly defined sections, including those covering familial, romantic, and professional relationships, distinguished contributors address numerous examples of human interaction. This is an ideal text for graduate students in courses on human interaction and social psychology. Find in Your Local Book Store

Impact of Spiritual Life on Anti Aging Diet

Numerous studies have found a correlation between spiritual beliefs and longevity.  Thus spiritual life is the final additional factor that we are considering along with anti aging diets.  In retrospective studies that stratified individuals by their frequency of attending religious services, the higher the attendance the lower the death rate.  In some retrospective studies, the impact of spiritual belief on longevity was greater than the impact of smoking or regular exercise.  These results have been challenged, but even after other factors are controlled for, such as ones sex, lifestyle, and diet, the data strongly indicate that people’s spiritual life positively impacts their longevity.  So you would be wise to increase your diet of spiritual things.

There are numerous hypotheses why this is so.  Suggesting that a more healthy lifestyle (better diet, less smoking and drug use) or that the quality or quantity of relationships are the cause seems to be lacking in that these factors can be controlled for in retrospective studies.  A more likely explanation may be related to the positive emotions and less stress that result from a person’s abiding belief in a God who cares for His people and controls the events in their lives for their good.

So where do we start in this regard?  Those who possess religious values and are serious about their spiritual life probably do not find the above revelations all that surprising.  Those who are ambivalent or even religiously hostile might consider these facts to be unimportant or even poppycock.  Given this diversity of religious belief, how do we get a handle on truth?

This issue takes us back to the "What is Truth?" posting.  Truth is not based on what I believe or what you believe or what most people believe, or even what the brightest scientists believe.  Religious truth is not established by anecdotes or scientific data.  But there are two generalized areas that point to the existence of God.

• We exist and the universe contains a vast amount of information.  The progenitor of all of this is God.
• If the Biblical account of Jesus of Nazareth is true, then He was crucified, dead, and buried and on the third day rose again; this substantiates His claims of deity.

It is up to you to decide, but do not too quickly dismiss Jesus Christ’s claim to be God.  Dust off your Bible, or if you don’t have a Bible, buy one listed below.  Read John 3 three times, each time asking God to open your eyes, heart, and mind to His truth.  Peruse the other books below and find one that addresses the concerns or questions that you have.  Find and attend a church that believes the Bible, teaches it, and displays God’s love. 

 Below are a number of hyper-linked images that provide further materials on spiritual life.

	The #1 Best-selling study Bible in the best-selling NIV translation. Study features have been fully revised and updated. Over 20,000 in-text study notes, a library of study resources at your fingertips. Like no other Bible, the Zondervan NIV Study Bible , places an entire resource library for Bible study in your hands. Over 6 million people have made it their study Bible of choice. Make it yours as well. It’s one choice you’ll always be glad you made. LEARN MORE
	The majestic language of the King James Version combined with over 20,000 notes and an abundance of study tools reflecting the forefront of conservative scholarship, this Bible is a veritable resource library designed to help you grasp the Scriptures like never before. It’s packed with theological, archaeological, historical, geographical, cultural, and linguistic information. Simply put, it’s the ultimate King James study Bible. LEARN MORE
	If you have deep and honest questions about Christianity and are willing to think deeply about issues surrounding Christian faith, then this book if for you.  It brings together Lewis’s legendary radio broadcast talks in which he set out simply "to explain and defend the belief that has been common to nearly all Christians at all times". Rejecting the boundaries that divide Christianity’s many denominations, "Mere Christianity" is Lewis’s term for the essential Christian message–the theological core on which diverse Christian traditions can stand together. LEARN MORE
	Simple yet comprehensive, Bruce & Stan’s "RM" Guide to the Creation vs. Evolution Debate offers a wise and witty discussion of the scientific difficulties with the theory of evolution: modern scientific evidence pointing to creation and intelligent design; the Christian approach to science; how Genesis relates to the latest scientific findings; and how all these areas affect how we live our daily lives. This helpful guide will challenge readers to think clearly and critically about the facts and opinions of science and how they impact our understanding of the Bible. LEARN MORE
	Finally, a readable, understandable book that explains theological concepts and brings them into focus for everyday living. In his most recent book, Dr. Frank Moore covers the spectrum of theological concepts and brings it by the "digestible" handfuls into your living room. Don’t be turned off by the word theology. Dr. Moore has left all the big words in the fat books. LEARN MORE
	Provides a health plan based on the Bible, offering a holistic approach to good health. LEARN MORE