Category: Niet gecategoriseerd

7. VO2 MAX: A CRUCIAL BIOMARKER (health project 99+)

Summary: VO2 max is a key indicator of your health and is comparable to muscle strength. Both tend to decline with age. But, you can manage this decline through exercise, potentially stopping or even partly reversing it. Yes, it requires physical effort, but this is a price one should be willing to pay for healthy aging.

VO2 max ranks among the top five most critical biomarkers of health. Despite its significance, many—including myself until recently—are unaware of its role. Among athletes, however, it’s a well-known measure, crucial for those aiming for peak performance in endurance sports.

VO2 max provides a comprehensive snapshot of your overall health. This measure goes beyond other health metrics like blood pressure, glucose levels, and heart rate. It reflects your body’s ability to handle health challenges, including chronic diseases.

Note: A biomarker is a measurable indicator of a biological state or condition. For example, if I catch a cold or flu, my VO2 max may drop a few points. It often recovers only a week later when I start to feel better.

What is VO2 Max?

VO2 max, short for “maximum volume of oxygen.” It represents the highest amount of oxygen your body can transport in your blood. A higher VO2 max suggests better cardiovascular fitness, endurance, and better overall health. Typically, VO2 max peaks in late teens to early twenties, then starts to decline from around age 30. Without maintaining physical activity, VO2 max can decrease by about 1% per year. This decline occurs due to factors like reduced heart rate, muscle loss, decreased cardiac output, and less activity in general.

You can find VO2 max evaluations online to compare scores within your age group.

My Score (room for improvement)

When I first learned about VO2 max last year, my score was around 35. My initial goal was to reach 40, and now I aim for 50. This has been more challenging than expected. Over the past six months, my score has plateaued at 39 – 40. This puts me in the top 10% for my age group. It also places me in the top 50% of men over 40. To surpass 40, I likely need more high-intensity training.

A Double Warning

For older individuals, not actively working to maintain a good VO2 max can lead to a significant decline in health. Combined with muscle mass loss—another avoidable issue—this can seriously the number of healthy years you will enjoy.

How to measure VO2 max

While official methods exist for athletes, a smartwatch from Apple, Garmin, or similar brands suffices for non-athletes. Other tests include the Cooper test, which might have slight deviations but are adequate for the general public.

How to improve your VO2 Max?

Exercise is key—walking, biking, swimming, all help. The best strategy combines regular exercise with some high-intensity interval training (HIIT). I personally sprint the last kilometer of my runs.

Currently, no magic pills or supplements can enhance VO2 max significantly. Some suggest beetroot concentrate and nitrates might offer a small boost for non-athletes. However, this belief isn’t widely accepted or scientifically proven.

Keep on exercising, live a happy and healthy life,

Robert, your health friend,

Our beloved Randy

15. PAY BETTER ATTENTION TO MOUTH HYGIENE AND LIVE (MUCH) LONGER (health project 99+)

divi divi trees on an Aruba beach

Summary: Proper oral hygiene, particularly aimed at preventing gum disease (“periodontitis“), is a crucial but underestimated factor in promoting longevity. It’s possible that maintaining good oral hygiene could easily add years to your life.

1. Strong Connection to Longevity

    Surprisingly few longevity experts emphasize the importance of oral hygiene. Interesting as oral hygiene is one of the most underestimated and neglected practices for better health. This should not be surprising. Bacteria entering your mouth and, especially if you have bleeding gums, can affect the health of your entire body, especially your heart, brain, lungs, and blood vessels. Hence, good oral hygiene that promotes healthy gums is much more than just a hygiene measure for your mouth.

    Some claim that proper oral hygiene can add up to seven years to your life. If you add up all claims—from coffee, chocolate, exercise, etc.—one could conclude that these might extend life to over 200 years. Of course, it does not work this way, as health is a complex system. You can’t isolate one action’s effects from others. Perfect oral hygiene is beneficial. Still, it can’t alone save those with unhealthy lifestyles. This includes heavy smokers with poor diets.

    It is impossible to quantify how much lifespan is attributable solely to good oral hygiene. A holistic health approach, including good oral care, regular exercise, balanced nutrition, stress management, and routine medical check-ups, is crucial. It is difficult to pinpoint exact lifespan extensions. However, the positive effects of good oral health contribute significantly to a potentially longer life. This last point seems sure to me.

    2. Can We Reverse the effects of poor Oral Hygiene?

    It’s perhaps difficult to reverse all structural damage from poor oral hygiene. However, timely action can often improve the situation. Consistent effort contributes to improvement as well. By adopting healthy habits like brushing, flossing, and consuming a balanced diet, you can protect your teeth and gums. Visit your dentist regularly and keep a healthy lifestyle.

    3. Spending More Time Caring for Oral Hygiene/what I do

    Speaking of ‘time in the bathroom’, men generally spend much less time in bathrooms than women. I used to spend a limit of 10 minutes daily, but I’ve changed my routine. I now dedicate two longer sessions to tooth care and two sessions for skincare (a future blog topic). My routine (see picture below) includes a water flos machine, modern plastic toothpicks, brushing, and mouthwash. I do this once in the morning and once after dinner. Additionally, I carry out brief cleanings and I also take the occasional chewing gum during the day.

    4. Toothbrush Care: Friend and Foe

    Toothbrushes wear out, so replacements are necessary every three months. Additionally, they easily harbor bacteria. I disinfect my toothbrush weekly by filling a clean cup with water. I add a splash of lemon juice and a spoonful of baking soda (sodium bicarbonate). Baking soda is available at drugstores.

    5. Benefits of Good Oral Hygiene

    1. There’s a well-established link between oral health and heart health. Gum disease has been linked to increased heart disease risk, as oral bacteria-induced inflammation leads to “atherosclerosis” (artery hardening).

     2. Good oral health helps regulate blood sugar levels, while gum disease complicates blood sugar control.

      3. Good oral hygiene reduces infection risks. One such risk is “endocarditis,” an infection of the heart lining. This infection is caused by mouth bacteria entering the bloodstream.

     4. Healthy gums reduce tooth loss risk, impacting nutrition and quality of life, especially for older adults.

     5. Oral health impacts self-esteem, communication, social life, and even better kissing““`.

    6. More about Periodontal Disease

    Stage 1. Food particles and bacteria form plaque. This can lead to early gum disease known as “gingivitis” if not removed through brushing and flossing. Harmful bacteria can enter the bloodstream. Which they do!

    Stage 2. Over time, plaque hardens into tartar, which only a dentist can remove professionally.

    Stage 3. Prolonged tartar leads to periodontitis.

    According to the CDC, 47% of adults over 30 and 70% over 65 in the USA have periodontal disease. It is more common in men and smokers.

    7. Periodontitis and Alzheimer’s Disease 

    Studies suggest a potential strong link between periodontal disease and Alzheimer’s disease, highlighting the importance of serious oral hygiene practices.

    On this note I wish you good flossing and brushing,

    Robert, your health friend

    A parador in Caceres, Spain

    0. AND FIRST…INTRODUCTION OF COURSE (health project 99+)

    Health Project 99+

    Dear reader,

    Thank you for taking the time to read this brief note. My name is Robert. Like most, if not all, of us, I aspire to live longer and staying healthy. The world has still so much to offer!

    A few years ago, I embarked on a personal health journey. I call it Health Project 99+ finding out myself how to stay in excellent health for as long as possible. We humans have significant control over our own health destinies. Genetics and unlucky circumstances play a role. However, 80 – 85% of our health outcomes are influenced by diet. Lifestyle also plays a crucial role. It is important to do “good” things. Equally important is avoiding “bad” actions like smoking. Avoid consuming prepackaged, highly processed foods. Try not to eat too much sugar (which is not easy).

    Two statistics to prove my point how you can influence your own health future. The number of healthy years for American men did not increase over the past 10 years. Still, the total lifespan grew (a little). Main reasons: sedentary lifestyle and wrong food choices. Over the past decade, Singapore saw an increase in the average age. The number of healthy years also increased. Reason: conscious policy by the Government to promote healthy options for its population.

    Am I a medical doctor? Nope, I studied International law and human rights. I spent a 41 years career as a Dutch diplomat with my last posting as head of mission in Caracas. Experiencing a few health scares prompted me to invest more in my personal well-being. I also wanted to better understand health mechanisms to implement effective interventions.

    My credentials to you, the reader, are research, checking and personal experiences. Over the years, I gathered an extensive amount of information from reputable medical sources. These include Medical News Today. I also learned from esteemed health specialists. I analyzed, verified, and distilled this information for my own understanding. I used it for personal use. I try to remove jargon and complex medical terminology. Why refer to “sarcopenia” when one can simply talk about “muscle loss”?

    I undertook this initiative primarily for myself. I felt confused when doctors discussed metabolic syndrome. And VO2 Max? A crucial biomarker, but I had no idea what a biomarker was at the time :).

    People make choices with the best intentions. Still, with all the info out there, it is easy to be confused. You can make mistakes, thinking you act healthy, but you are not. I fell into this trap many times.

    Friends have, just like me, only vague notions about what is really good for you and what is not. Proteins are essential. We know this, but in most cases, we do not eat enough of them. Still, we really should. Seeing “Rich in fiber” on packaging is great. In reality, the fiber intake of the majority of people is far too low. Magnesium? Many of us have insufficient intake and when we take a supplement we often take the wrong kind. As I did for years.

    I have over 200 blogs prepared. They are either finished or in progress. They cover topics ranging from “willpower” to “pesticides,” “vanity” to “supplements,” “exercise” to “sleep,” and “almonds” to “Vitamin K.” I was pleasantly surprised to learn that many parts of the body can be repaired. It is possible to stop muscle loss and partly even reverse it. 

    The optimistic side of me hopes for a golden bullet that will prolong our lives by many years. Is it likely? Not impossible, as these are exciting times, and I truly believe that breakthroughs will happen with Artificial Intelligence. I get really excited when I read about the Willow Chip’s infinite capacities. Google introduced it at the end of 2024. No idea what it can do, but its immense computing power sounds promising.

    This information will be shared with anyone interested. It is just my personal experience, the things I eat, drink, and do to live a healthier and longer life. In the first half of 2025, I will start a video channel based on these blogs.

    Join me, send your comments and live a happy and healthy life.

    Your health friend, Robert

    Scottish highlanders in Dutch dunes near The Hague