How Is France Avoiding the Global Obesity Trend?

 

Worldwide adult obesity has more than doubled since 1990, and adolescent obesity has quadrupled. In 2022, 890 million were living with obesity. That is 1 of every 8 people on the planet. Previous estimates by the World Obesity Federation suggested that there would be 1 billion people living with obesity by 2030, but we surpassed that number in 2024. More than half of the global population—51%, or over 4 billion people—will be obese (not overweight, obese) by 2035, and the condition will touch all regions and continents of the world. The new projection marks a sharp jump from current numbers.

The total cost of treating illnesses related to obesity will be an estimated $4 trillion per year, which is about how much the COVID-19 pandemic cost the world in health care expenses in 2020. Meanwhile, the total U.S. weight loss product market grew to a historic $90 billion annually (2023 data), boosted by soaring sales of popular (and very expensive) prescription weight loss drugs. And yet we are fatter than ever. So fat, in fact, that instead of dealing with it, the US seems to be shifting its focus to accepting and living with it.

A quick glance at the graphic above shows that this truly is a global problem, impacting countries large and small. Thanks to Egypt, the USA is not the fattest country on the planet but we can take scant comfort in being #2.

A close look, however, reveals an interesting discrepancy. Of the 15 countries shown in the chart, only two do not show an ever increasing rate of obesity among their citizens. In Germany the obesity rate has leveled off, while in France is is actually decreasing.

How have these two countries managed to rein in the soaring rate of obesity? It turns out to be no mystery: by eating less and being more active on a daily basis. They didn't need $900 a month drugs or supplements or special diets or coaches or gym memberships to do it.

The French government introduced its National Nutrition Health Program in 2001, targeting schools, the food industry, restaurants and researchers, setting national standards, providing financial and educational support and tools and programs. It seems to be working.

In Germany, the flattening of the obesity rate seems due to changing eating habits, with younger generations consciously choosing a lighter, healthier diet over traditional German fare.

So with government intervention or without it, it seems to have come down to what we all knew all along. We eat too much of the wrong things and spend too much time sitting.

What are you going to do?

Soy: Poison or Superfood?

 

 

 

Sometimes people can become so invested in a particular belief or position that no amount of new information can move the needle on their outlook. As Scrooge's nephew Fred said in A Christmas Carrol, "It seems the less uncle Scrooge knows, the more stubbornly he knows it."

This is not to suggest that there was never a good reason to regard soy and soy products with suspicion. Some of the earliest studies conducted on soy suggested that genistein, which is one of the primary isoflavones in soy, increased the risk of breast cancer, specifically estrogen receptor-positive tumors. These studies were preliminary, and done in mice. They used massive doses of pharmacological genistein (not soy itself) and contained so many methodological flaws that even some of the original study authors have retracted their conclusions.

In 2011, it was shown that mice and humans metabolize genistein very differently. Some types of mice are unable to metabolize isoflavones effectively, and were shown to have up to 150 times the amount of genistein concentrations in their blood than the highest concentration ever observed in human subjects. This study casts doubt on the usefulness of conducting soy-related studies on mice, and emphasizes the importance of using human studies to draw meaningful conclusions.

Subsequent human studies have been conducted, and have found women who consume more than two servings of soy per day have the lowest incidence of breast cancer. Among breast cancer survivors, higher isoflavone intake was associated with a lower risk of death. There may even be implications for soy in the treatment of breast cancer, as preliminary research suggests it may be able to destroy cancer cells. Much more research will be needed in that area, though.

Soy, and in particular genistein, seems to protect against a variety of other cancers, including prostate cancer. It seems to inhibit tumor growth with no effect on testosterone levels. Even uterine fibroids, benign but often causing pain and heavy menstrual bleeding, may be able to be treated with genistein. However, these studies were done in vitro, so further research is needed to determine if the findings are consistent in the human body.

Another concern about soy consumption is mostly from men. They have heard that the phytoestrogens in soy will have a so-called “feminizing effect” on them. There were a few individual case studies that suggested this could happen. The first example was of a man who was consuming three quarts (12 cups) of soy milk per day, and the second is of a man consuming multiple types of soy products daily, which amounted to around 360 mg/day of isoflavones — roughly nine times the intake of older Japanese men, who consume soy daily.

Well-designed studies and literature reviews have revealed soy intake at usual amounts to have no effect on physical appearance or male reproductive hormones, and support the long-held advice of health care practitioners: too much of anything, even healthy foods, can potentially have adverse effects.

Meanwhile, soy has been shown to have a large number of salutary heath benefits that include reduced cancer risk, reduction of serum cholesterol levels and overall heart health. For example, Lunasin, a peptide contained in soy protein, now has a well understood mechanism of action for producing these and other desirable outcomes.

The clear majority of the evidence points to soy not only being safe, but even beneficial for most people to consume. While people with certain medical conditions might want to talk with their doctors about including soy in their diets, most can do so with peace of mind. If you would like to read more about the latest scientific research on soy safety, here is a place to start. It includes suggestions for those who might still do well to avoid it.

 

Lifestyle and Dementia Risk

 

Even if your genetic heritage puts you at a high risk for developing dementia as you age (like mine), the healthier your lifestyle, the lower your risk. A study of 11,561 Americans of European and African descent and published in Neurology, estimated genetic risk for dementia based upon factors such as blood pressure, blood sugar and cholesterol, exercise, smoking, diet and weight. Among those at the highest genetic risk, those with the best lifestyle scores were 34% less likely to develop dementia.

While this type of study cannot prove cause and effect, it is just one more piece of the overwhelming evidence that lifestyle choices produce better health. Want to do something about it? Try this.

Science Probes "SuperAgers"

 

Perhaps one of the scariest things we face as we age is the possibility of mental decline or even dementia. We can deal with almost anything so long as our mental state remains lucid, alert and healthy. Sure, some amount of mental decline seems inevitable as we age into our 80s and beyond. Our brains age just like the rest of us. We all hope to escape the worst of it but is there anything we can DO to improve our chances?

The answer, it turns out, is maybe.

The term "SuperAger" was coined by The Mesulam Center for Cognitive Neurology and Alzheimer's Disease, which is located at the Northwestern University Feinberg School of Medicine. Their definition of a SuperAger is "adults over the age of 80 who have the memory capacity of individuals who are at least 3 decades younger."  Dr. Bradford Dickerson, a neurologist at Harvard-affiliated Massachusetts General Hospital and his colleagues have been studying superagers for several years. Their results suggest that embracing new mental challenges may be the key to preserving both brain tissue and brain function.

Additionally, SuperAgers show less brain volume loss than is typical for someone their age. Using magnetic resonance imaging (MRI), scientists measured the thickness of the cortex in 24 SuperAgers and 12 members of a control group. Normally aging adults lose roughly 2.24% in brain volume per year, but the SuperAgers lost around 1.06%. Because SuperAgers lose brain volume more slowly than their peers, they may be better protected from dementia.

That is great for them, of course. But are they just lucky or is there something the rest of us can do to slow the aging of our brains? Research shows that genetics and biology each play a role. And, fortunately, it appears that lifestyle does as well. And none of the habits associated with being a SuperAger will come as a surprise. 

An important factor in maintaining cognitive health is something known as neuroplasticity. The term refers to the structural changes to neural networks in the brain that are generated by the act of learning and retaining new things. That learning can take place on a physical, mental or emotional level.

Taking care of the physical body is also important. That means staying physically active, maintaining a healthy weight and eating a healthy diet. There is evidence linking ultra-processed foods to increased risk of cognitive decline, so limiting those makes sense. It is also important to manage diabetes, hypertension or high blood lipid levels. The good news is that no matter your stage in life, it is possible to reap benefits, both physical and cognitive, from these habits, activities and lifestyle choices.

You can read more about SuperAgers, and becoming one yourself, here.

Wishin' and hopin' and prayin' won't do it for you though. You actually have to invest the effort and take action.

Eating Healthy on a Budget

 

Nobody who has been in a grocery store in the last few years needs to be told that food prices have increased dramatically. Prices have risen almost 26% over the last 4 years. To put that in perspective, a basket of groceries that cost you $100 in November 2020 would now set you back $125.80. That’s an increase of nearly $26 for the exact same food items.

But you are not getting the exact same food items. Many producers have quietly been shrinking the amount of product included in their packages, sometimes very significantly, while keeping prices the same. A sneaky way to charge you more without appearing to. Luckily the impact of this is small, but enough to boost the real price you are paying for food by about 4% above the actual price increases.

And all of this is just since November 2020.

Unfortunately, as food prices rise, the price of fresh, healthy foods seems to rise even faster than the price of processed foods does. Thanks to government subsidies of many processed foods, eating healthy on a budget can seem difficult when other choices can be more expensive. This can be especially challenging for older people trying to get by on a fixed income.

Here are five easy to implement tips for getting the most from your grocery dollar. In addition, cut yourself some slack. We don't have to be perfect, or buy only more expensive organic produce or avoid using any processed foods. Just do the best you can. Even little things add up.

Always Meal Plan

This may be the single best way to rein in your spending on groceries. It can save you not only money but time. Don't head to the grocery store until you have in hand a list of what you are going to buy. If it is not on your list, don't buy it. Build your list based upon what you plan to eat for the next week. And be sure to check your pantry and freezer to make sure you really need to buy something before you do.

This can be much less work than it sounds. There are many very good meal planning apps and web sites, most with free versions, that can streamline the process, suggest meals that meet your dietary preferences and even generate your shopping list for you. I particularly like Mealime.com, but there are many to choose from.

Buy in Bulk

It only makes sense to buy things in bulk if you are really going to use them and if they will last until you do. But when it makes sense, it can make a lot of sense. Yes it may cost you more on the day you buy, but buying in quantity will absolutely save you money in the long run.

Here is a list of items that you will save money buying in bulk - and a few where it is usually just not worth the effort. Obviously adjust the list based upon your own needs and preferences. There is no reason to stock up on food that your family will not eat! Regularly stocking up on groceries in bulk should easily pay for an annual membership in your preferred warehouse club and still leave money in your pocket.

Make Your Own Cleaning Products

This may sound a little over the edge, but seriously it is not. It will save you money and you will be spreading fewer chemicals all over your home. Many items you probably already have at home, such as white vinegar and baking soda, are the basis for inexpensive and effective household cleaners. I have have a spray on carpet cleaner that is citrus based and works great.

Here are a few basic ideas to get you started.

Find Inexpensive Vegetables

Fresh produce can often be the most expensive items in your shopping cart. But it is also among the best roods that you can eat to support your health and wellness. Here are two great strategies for keeping the price of produce lower. First, educate yourself about what fruits and vegetables are in season and plan your meals around them. Greens and root vegetables and cabbages are available all winter long and are relatively good buys. Summer means summer squash, salads, peppers, and tomatoes.

The second way to keep your cost down is in your freezer. Frozen vegetables are just a nutritionally powerful as fresh ones are. And in fact they can sometimes be the fresher of the two when the season requires shipping product from far away. They also often come cut up so they can even be more convenient than fresh. I can't remember the last time I small diced a carrot.

Make Your Meat Go Further

As a rule, just use a little less and use what you save to create another meal. Save some to use in stews and soups, which can easily do with just a little. Create meals using beans along with a little meat. Like meat, they are a great source of protein. And really, who doesn't like a pot of home made chili?

Here are a few ways of making meat last longer that you may not have considered before.

Honestly, while we can all hope to see grocery store prices stop increasing for a while, you may as well face the fact that they will not be headed lower any time soon. So here are some more savings tips you can use on your next visit.

And if you have a few tips of your own, please share them here so that others can benefit from them too!

 

Get More Protein from.... Fruit?

 

When we think of high protein foods, we are usually imagining a big juicy steak, poultry, fish and dairy products like cheese or Greek yogurt. The more woke among us might conjure up beans or nuts. Probably the last thing you would think of, if you thought of them at all, were fruits.

Fruits are certainly not protein powerhouses but some fruits have a good deal of protein content and if you are watching every gram they can certainly make a contribution to your daily intake. And it comes with the added benefit of fruit’s more abundant components like fiber, vitamins and antioxidants.

Which fruits contain the most protein? Apricots, blackberries, avocados and citrus fruits - especially oranges and grapefruits - all make the top ten. Want the whole list? Its right here.

Caffeine and Aging

 

Caffeine is a staple in many people’s daily routines. However, as we age, our bodies undergo changes that can affect how we process and respond to caffeine. Whether it’s coffee, tea or other caffeinated beverages, billions (yes, billions) of people throughout the world love caffeine for the lift it gives. Recent data estimate that 85% of adults in the United States consume caffeine in some form each and every day. However, there has been a long-standing debate about the potential negative effects of caffeine, especially for older adults.

There are many common misconceptions surrounding the consumption of caffeine by older adults. One prevalent belief is that caffeine is inherently harmful and should be completely avoided as one ages. But while excessive consumption of caffeine can lead to adverse effects, moderate intake can actually have some benefits for older adults.

So what is the real story?

Contrary to popular belief, caffeine can offer several benefits for older adults. One of the main advantages is its potential to enhance cognitive function. Studies have shown that caffeine can improve alertness, attention, and memory, which can be particularly beneficial for older adults who may experience age-related cognitive decline. 

Additionally, caffeine has been linked to a reduced risk of certain health conditions, including Parkinson’s disease, Alzheimer’s disease, and liver disease. Caffeine has been found to boost mood and alleviate symptoms of depression in some individuals. This can be especially important for older adults who may be more susceptible to mood disorders. By incorporating moderate amounts of caffeine into their daily routine, older adults may experience improved mental well-being.

But it is essential to recognize that older adults may also be more sensitive to its effects. As we age, our bodies metabolize caffeine at a slower and slower rate, meaning it stays in our system for longer and longer periods. This can lead to increased sensitivity to caffeine’s stimulating effects, such as jitteriness, anxiety, and insomnia.

It is important for older adults to understand the recommended daily intake. The general guideline is to limit caffeine intake to no more than 400 mg per day and that over 600mg is too much. Four hundred milligrams is equivalent to about four cups of home brewed coffee, although that 20 oz cup you get from Starbucks will contain your entire quota. 

Individual tolerance may vary though, and some older adults may need to consume less caffeine to avoid any adverse effects. It is also important to note that caffeine can have a cumulative effect, especially if consumed throughout the day. Older adults should consider spreading out their caffeine intake and avoiding consuming it too close to bedtime to prevent sleep disturbances. How close is too close? Most experts recommend avoiding caffeine for 6 hours before going to bed.

When it comes to incorporating caffeine into a healthy aging lifestyle, moderation and mindful consumption are key. Here are a few tips for older adults:

1. Be aware of your own caffeine sensitivity and adjust your intake accordingly. Pay attention to how caffeine affects your energy levels, sleep patterns, and overall well-being.
2. Stay hydrated by drinking plenty of water alongside your caffeine consumption. This can help mitigate any potential diuretic effects.
3. Avoid consuming caffeine too close to bedtime to prevent difficulty in falling and staying asleep.
4. Consult with your healthcare provider to ensure caffeine does not interact with any medications you are taking. This is especially important for older adults who may be on multiple medications. 

For older adults who enjoy caffeine but want to manage their intake one approach is to switch to decaffeinated versions of beverages. Decaffeinated coffee and tea still offer the familiar taste and the comforting ritual of your morning coffee without the stimulating effects of caffeine. I know that probably sounds heretical to many people but it has worked really well for me.

But in general, there is no reason for us to consume less and less caffeine as we age.

Centenarian Shares Her Healthy Aging "Secrets"

 

JoCleta Wilson gets out of bed at 4:30am two mornings every week and drives to her job as a cashier at a Home Depot store in Louisville, Kentucky. There is nothing especially remarkable about that except that she was 100 years old in October of last year.

Her life has not been free of health challenges. She’s a breast cancer survivor, has emphysema and chronic obstructive pulmonary disease, and has a pacemaker. But at 100 years old she says that she feels "like 39 having to go into 40 years old."

Shockingly, her successful aging secrets include such unexpected things as staying active and moving (she used to be a dancer and still dances), eating a healthy diet (she prepares most of her meals herself), having a purpose and being socially engaged. Who would have thought it?

She shares her take on staying healthy while getting older here.

Nothing Stays the Same

 

I have spent a lot of time here addressing health and wellness issues of all stripes and colors. Weight loss, good nutrition, food, medication, exercise, misleading marketing and on and on.  Its been fun and, I hope, useful to at least some people. But nothing stays the same, including me. 

Its been happening for a long time but I will be 73 in a few days and I have to admit that I am old. Don't get me wrong here. I am not complaining. The alternative to not getting old is not especially attractive to me. And for an old guy I am feeling pretty good. Except for a few wear-and-tear issues related to an active life, I am feeling pretty good. I am right at the weight that I should be for my age and height and I am not bothered by any of the diseases and conditions of, ahem, older folks.

I think that "healthy aging" (or, as I prefer to say, "successful aging") deserves more attention, focus and discussion than it gets. After all, we are all going to keep getting older (until we don't). Right now just over 17% of Americans are over age 65 and that is expected to grow to 22% by 2050. That is up from 8% in 1950 and over 82 million people, nearly double the number we have now.

This is my audience, mi compadres. We will still be "Living Our Way to Healthy" just with a longer view toward getting older successfully. I hope you will stick with me as I refocus going forward on everything about growing older in a healthy and happy way.