In blog # 12, I had written on a genetic test that estimated my biological age by examining how my lifestyle habits (food, exercise, sleep, stress, environment, etc.) had an impact on my epigenome. This test estimated that my biological age (40) was about 11 years younger than my chronological age when I did my test (51). Recently, I looked at a metric as interesting as the Oura Ring 3 and 4 versions provide – the cardiovascular age. This metric estimates the age of the heart in relation to its chronological age. Interestingly, even if it is a different metric, using a different type of technology and a different business, my cardiovascular age is very similar (12 years younger than my age based on the calendar). In post n ° 42 today, I write on specific lifestyle interventions on which we can focus to help improve their cardiovascular age (and in the process their overall biological age also).
Before going into this subject, I want to announce that, publish the excellent results and comments of our very first 20-day community well-being challenge made in January, I launch my next March 6 (with the registration closure on February 25th). We have changed the format a little, so we focus on the construction practically 4 key habits that I have seen an impact on my health significantly. As part of the program, you have access to the same simple tools as I use (a tool based on WhatsApp and a tool based on the application) to follow your lifestyle and answer all the questions you have, four video sessions where I go through the science behind, the advantages of these habits and practical advice for each habit, and finally, I provide effective ways to build slowly but surely these habits so that they are durable. If you are ready to invest 5 to 10 minutes a day in your long -term health, this program is worth it. It will not be overwhelming or as if you were making a sacrifice, but will be rather fun. If you have a friend or family member, you want to do it, even better. Register for the program by clicking here; Registration for this session ends on February 25th. If you want to watch the video introduction to the challenge, click here.
Back to today: let’s start with a rapid introduction to the way cardiovascular age is measured. The ring (versions 3 and 4) estimates cardiovascular age by assessing arterial rigidity, a key marker of heart health and organic aging. He uses photoplethysmography (PPG), a non -invasive optical technique where the ring Oura emits light through the skin and detects blood volume changes to each heartbeat. These fluctuations (measured by a photo detector) allow it to measure the speed of pulse waves (PWV) – The speed at which pressure waves move in the arteries which provide information on arterial rigidity.
When the arteries are young and flexible, the blood moves more slowly because the vessels develop and contract effectively. On the other hand, the rigid arteries allow blood to move more quickly, increasing the PWV, which is correlated with older cardiovascular age. Oura integrates PWV into other measures related to the heart, such as resting at rest (RHR), variability of heart rate (VRC) and nocturnal oxygen saturation in the blood (SPO2), to refine its cardiovascular age estimate.
In my case, I have a significant calcification in my arteries because of my diagnosis of heart disease, which means an increase in blood pressure compared to someone without heart disease. Despite this, having a heart that has aged 12 years slower is the sign of the power of lifestyle interventions to have a positive impact on your health. Let us move on that specific lifestyle interventions have been useful to prevent the arteries from stiffening and how to keep our hearts young!
- Boost nitric oxide
Nitric oxide (NO) relaxes blood vessels, improving flexibility. I eat foods rich in nitrate like spinach, arugula and beets. Sunlight and exercise also help increase the no, both, I make sure to get a lot. - Increase the contribution in omega-3
Omega-3s reduce arterial rigidity and inflammation. Personally, I draw my omega-3 nuts, flax seeds and a daily omega-3 supplement, but for fish eaters, all fatty fish (salmon, sardines) are also an excellent source. - Aerobic strength and exercise training
Strength training and cardio improve arterial elasticity. I combine my strength training 3x per week with the march 7x per week and 2x football per week. - Maintain insulin sensitivity
High insulin contributes to arterial rigidity. I follow my insulin on an empty stomach and I make sure to manage my glucose tips with the salad before each habit of meals, thus increasing my fiber intake, increasing my protein intake for muscle mass, keeping my carbohydrates to 50% of my global calories and keeping a practical window of 14 hours. - Manage stress and improve sleep
Chronic stress and bad sleep increase arterial stiffness. Deep breathing and meditation are excellent practices (on which I always work in my daily life). Magnesium supplements can improve relaxation and improve the quality of sleep, which I stopped since my magnesium levels have improved. Finally, quality sleep supports the health of blood vessels; An area that I showed small improved houses. - Optimize magnesium and potassium
Magnesium (dark chocolate, almonds, spinach) and potassium (bananas, sweet potatoes, beans) help the arteries to remain flexible and reduce blood pressure. I was able to do reasonably well on both. - Reduce fried food and increase polyphenols
Avoid fried and too grilled foods and opt for steam, boiling or slow cooking. I find all the excuses for eating more foods rich in polyphenol like berries and green tea because they help counter the impact of fried food. - Maintain healthy uric acid levels
The high uric acid (greater than 6.5 to 7.0 mg / dl) is linked to arterial rigidity. Stay hydrated (I use my application to follow and make sure I have my 2.5 to 3 liters of water per day), limiting the fructose intake (I almost eliminated fruit juices), and increase my dairy (yogurt and chaas) and vitamin C (I consume a lot of peppers and orange gross bells helps naturally reduce the levels of uric acid.
You will notice that most of the interventions I mentioned above have been covered in my previous messages. In other words, it is the same set of ten to twelve habits that I have built and stacked over time that have an impact on the key health markers, whether it is organic age, cardiovascular age, improvement of metabolic health markers or the reduction of parameters such as VRH, RHR, etc.
If you want to be part of a community where you can build 4 of these key habits, register for the 28-day community well-being.
As always, leave your comments on the question of whether you have found it useful, everything you think I could do better and all the subjects that I should cover. Until next time …
Non-liability clause
The opinions expressed above are the own author.
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