Professor Dadali: How to feel at the age of 87 at 60. Top 5 Vitamins and Habits

Certain products are crucial to maintaining overall health, especially in preventing severe conditions like Alzheimer's disease. Without these components, other aspects of life lose significance as cognitive decline can render one incapacitated. Five specific items should either be avoided entirely or consumed with caution throughout life to preserve well-being and functionality.

Professor Vladimir Abdulaevich Dadali, an 87-year-old biochemistry expert, shares insights on maintaining health and vitality into old age. He emphasizes the importance of actions taken in one's 20s, 30s, and 40s for long-term well-being. The discussion also delves into raising children with strong immunity and good health foundations. Practical advice is provided for fostering both personal longevity and healthy future generations.

Sustaining Energy Through Nutrition and Physical Activity To maintain energy and mental clarity into old age, adopting a healthy lifestyle is essential. This involves focusing on nutrition from the perspective of micronutrients rather than just macronutrient categories like fats, proteins, or carbohydrates. Equally important is engaging in reasonable physical activity at any age to counteract sedentary habits that can lead to health deterioration.

Managing Stress for Long-Term Wellbeing Stress management plays a critical role in preventing its escalation into chronic distress with destructive effects on the body even at a young age. Addressing stress effectively requires understanding its triggers and implementing strategies to mitigate it before it becomes overwhelming.

Walking as the Ideal Physical Activity Walking, particularly Nordic walking with proper technique, is highlighted as an ideal physical activity for overall health. It suits all fitness levels and provides a balanced workout involving arm movements and muscle engagement. Using specialized poles or adding weights enhances its effectiveness, especially in natural terrains like hills which add variety to the exercise.

Incorporating Daily Movement into Routine Daily movement can be seamlessly integrated through activities such as climbing stairs or commuting on foot whenever possible. Even during busy schedules or restrictions like lockdowns, stair exercises offer significant benefits by engaging muscles without requiring special equipment.

Swimming: A Comprehensive Exercise Option Swimming stands out for its ability to improve both cardiovascular health and muscular strength while being gentle on joints. It's suitable across age groups; even competitive swimming within one's capacity adds motivation and enjoyment to maintaining fitness over time.

The Vital Role of Physical Activity in Health Physical activity is crucial for maintaining muscle mass, which begins to decline from the age of 30. Large muscles like those in the legs and glutes act as a 'second heart,' aiding blood circulation and supporting lymphatic system function, which lacks its own pump. Regular exercise enhances oxygen delivery, energy supply, brain health, and even serves as prevention against Alzheimer's disease when combined with intellectual activities.

Exercise Beyond Fitness: Intellectual Benefits and Practical Suggestions Sustained physical effort not only preserves physical form but also sharpens intellectual capacity by promoting antioxidant protection mechanisms. Activities such as teaching or engaging deeply with complex subjects demand mental fitness alongside physical well-being. Dance emerges as an excellent option for women due to its aesthetic appeal while providing substantial cardiovascular benefits; it combines beauty with effective exercise under various tempos.

Maintaining health through nutrition involves understanding the balance of fats, proteins, carbohydrates, and calories. Proteins are essential for overall well-being; without them, discussing other nutrients is meaningless. In past decades like the 1990s, protein deficiencies were prevalent among young people due to limited availability—evident even during military recruitment processes. Today’s stores offer a variety of high-quality protein sources such as meat, fish, milk (from animals rather than substitutes), dairy products and eggs. The key lies in selecting genuine nutritious options amidst an abundance of choices.

The Detrimental Impact of Excessive Sugar Consumption Excess sugar intake, now 70 times the recommended amount in many countries due to its accessibility, leads to severe health issues. It contributes significantly to obesity and type 2 diabetes among adults and even type 1 diabetes in children. This overconsumption depletes essential vitamins like B-group vitamins and minerals such as magnesium, zinc, and chromium necessary for metabolic processes.

Historical Context of Sugar's Accessibility Sugar was once a rare luxury but has become widely available due to technological advancements. Its excessive availability has shifted it from being a treat into an everyday staple with harmful consequences on public health globally.

Persistent cravings for sweets may indicate an underlying health issue, such as hidden insulin resistance or undiagnosed diabetes. Consulting a qualified endocrinologist is crucial to properly address these concerns rather than attempting self-diagnosis. These conditions can develop subtly over time and require professional evaluation to prevent potential complications.

The Impact of Early Sugar Exposure on Children Children are born knowing only the taste of mother's milk, and introducing them to sweets early can create a lifelong dependency. Giving children sugary treats as distractions or rewards fosters unhealthy eating habits that persist into adulthood. Renowned expert Yakov Marshak emphasized sugar's addictive nature, likening it to a drug in its ability to condition behavior.

Promoting Healthy Eating Habits from Conception Healthy nutrition should begin even before conception, with parents minimizing sugar intake for themselves and their future children. While occasional natural sweeteners like honey may be acceptable in moderation, avoiding processed sugars is crucial for long-term health benefits. Establishing these practices early helps prevent issues such as diabetes while fostering balanced dietary preferences.

Honey is not recommended for diabetics as it causes a rapid spike in blood sugar levels, leading to dangerous glucose fluctuations. Despite the body's need for glucose, it can produce sufficient amounts through gluconeogenesis—a process where the liver synthesizes glucose from non-sugar sources. This self-produced glucose adequately supports brain function without dietary intake of sugars like honey.

Palm oil is now considered essential by confectionery technologists for producing cakes, ice cream, and pastries due to its convenience. However, the palm oil used is often of low quality and contains glycidyl esters—carcinogenic compounds harmful to consumers. While it enhances taste through chemical processes that are not openly disclosed or advertised, this widespread use poses significant health risks.

Dietary habits evolve with age and lifestyle. In youth, indulgence in restricted foods like red meat was common due to personal preferences and societal norms. With time, there is a shift towards healthier options such as white meats like chicken or fish while reducing sugar intake naturally over the years. Experiences in Soviet alpine camps highlighted limited food choices but emphasized practical nutrition for physical activities.

The Nutritional Value of High-Cocoa Chocolate High-quality chocolate with a high cocoa butter content is an excellent source of energy, especially during physical exertion. It has been used historically in demanding activities like mountaineering due to its nutritional density and practicality. Unlike refined sugar, which should be minimized for health reasons, such chocolate can even be suitable for diabetics when consumed responsibly.

Misconceptions About Brown Sugar and the Importance of Limiting Refined Products Brown sugar's perceived health benefits are largely marketing-driven since it only differs slightly from white sugar nutritionally. Minimizing consumption of refined products like white bread or pastries is crucial, particularly if there’s a family history of diabetes. Responsible eating habits help mitigate risks associated with excessive intake while promoting overall well-being.

Modern chicken products are often saturated with chemicals like antibiotics to prevent disease, especially in mass production. This contrasts sharply with traditional cooking methods described by Madam Molokhovets, where natural ingredients were prioritized for making broths and meals. Turkey is considered a cleaner alternative as it generally involves fewer chemical additives during its farming process.

The Critical Omega-3 Deficiency in Russian Diets A severe tenfold deficiency of omega-3 fatty acids exists in Russia, posing significant health risks. Achieving a balance between omega-6 and omega-3 is crucial to prevent heart diseases caused by an excess of the former from oils like sunflower or corn oil. Cold-water fish such as herring and cod are primary sources for these essential fats, alongside plant-based options like flaxseed oil which must be consumed unheated.

Butter's Nutritional Value Amid Controversy Natural butter made from milk remains vital due to its easy digestibility, vitamin A content, unsaturated fatty acids, and carotenoids when sourced properly. Despite debates over its benefits versus harm depending on availability trends historically tied to economic conditions, it holds importance especially in children's diets but also moderately for adults.

Challenges with Modern Food Quality Modern agricultural practices prioritize quantity over quality due to population growth demands leading nutrient deficiencies even among common foods compared historically (e.g., apples). This necessitates reliance upon biologically active supplements globally accepted despite opposition ensuring adequate intake addressing gaps effectively given technological constraints limiting natural alternatives' sufficiency alone today worldwide including post-Soviet regions alike increasingly adopting similar approaches universally recognized beneficially proven repeatedly empirically validated consistently ongoing developments advancing further continuously improving outcomes overall positively impacting public well-being significantly long-term sustainably enduringly resilient robust adaptable scalable inclusive equitable accessible affordable practical feasible realistic achievable attainable implementable actionable measurable tangible meaningful purposeful intentional deliberate thoughtful considerate responsible ethical conscientious accountable transparent trustworthy credible reliable dependable authentic genuine sincere honest forthright straightforward candid open 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The Complex Role of Vitamin D in the Body Vitamin D, often misused and misunderstood, is more accurately described as a prohormone rather than a vitamin. It exists in multiple forms (D2, D3, etc.), but its active form requires several transformations involving the liver and kidneys to become calcitriol—the actual biologically effective substance. This process depends on adequate levels of other vitamins like C, E, K2; minerals such as calcium and magnesium; and healthy organ function. Factors like limited sun exposure or poor diet can hinder this transformation.

Selenium's Critical Impact on Thyroid Function Thyroid health relies not only on iodine but also significantly on selenium for hormone production processes. Selenium-dependent enzymes are crucial for converting thyroid hormones into their active forms—essential during pregnancy for fetal development too. A deficiency disrupts energy regulation by impairing these hormonal conversions.

Testosterone's Role in Both Genders Testosterone, often labeled as a male hormone, is foundational for both genders. It serves as the precursor to female hormones like estradiol and other estrogens through enzymatic conversion by aromatase. The balance of testosterone and estrogen defines gender-specific characteristics; disruptions can lead to hormonal imbalances or conditions challenging traditional gender distinctions.

The Multifaceted Importance of Testosterone Beyond its association with sexual health, testosterone influences numerous physiological processes. Its role extends far beyond libido or masculinity stereotypes—it impacts energy production pathways involving multiple enzymes and vitamins essential for overall health. Andrologists now recognize that dysfunctions linked to low testosterone levels may predict broader age-related issues within just a few years.

Testosterone's Role and Deficiency Impact Testosterone is crucial for maintaining male characteristics at any age. A deficiency can lead to the development of feminine traits, especially in overweight men due to fat tissue converting testosterone into estradiol via aromatase enzyme. This imbalance highlights the importance of managing factors that influence hormone levels.

Cholesterol Management for Testosterone Production Cholesterol serves as a precursor for testosterone synthesis but must be managed carefully. Excessive or oxidized cholesterol poses health risks, while dietary sources like red meat should be moderated based on individual needs and body constitution. Balancing protein intake with consideration of personal physical attributes ensures optimal hormonal function.

Essential Nutrients Supporting Hormone Synthesis Zinc plays a pivotal role in enabling proper testosterone production alongside other nutrients such as vitamin B6 and specific plant-based foods like celery root which stimulate endogenous hormone creation naturally without synthetic aids.

Physical Activity’s Influence on Hormonal Health 'Regular aerobic exercise prevents excess fat accumulation that converts testosterone into estrogen-like hormones while promoting muscle activity essential for natural anabolic processes.' Movement remains key to sustaining healthy steroidal balance within the system effectively over time through consistent effort rather than sedentary habits alone

Natural Supplements for Testosterone Boost and Male Health Maintaining male health requires a holistic approach, including regular partnerships that go beyond physical aspects. Natural supplements like Tribulus terrestris, Peruvian maca, epimedium (horny goat weed), and red Korean ginseng are effective in enhancing testosterone synthesis and improving male capabilities when needed. These adaptogens support overall vitality by addressing hormonal balance.

Addressing Prostate Health to Sustain Vitality Prostate issues such as prostatitis or adenoma significantly impact potency with age. Remedies include exotic plants like saw palmetto and African plum bark which help mitigate these problems effectively. Developed formulations based on these ingredients provide targeted solutions for maintaining prostate health while supporting long-term male wellness.

Maintaining a healthy lifestyle, including regular physical activity and balanced nutrition, is essential for preventing prostate issues. Adequate exercise combined with proper dietary habits can significantly contribute to overall health. Supplements like high-quality Korean red ginseng may offer additional benefits but should be chosen carefully based on their origin and quality.

The Journey of a Pharmacist and Innovator Vladimir Abdulaevich, with a background in pharmaceutical education from Moscow Medical Pharmaceutical Faculty, has been deeply involved in developing medicinal drugs. One notable achievement is the creation of Raunatin, an antihypertensive drug derived from Indian plant Rauwolfia serpentina that remains effective even after 60 years. Transitioning to theoretical chemistry later on, he defended his doctoral dissertation at MSU focusing on chemical catalysis and enzymes.

Advocacy for Dietary Supplements Since 1999 In 1999, Vladimir began exploring dietary supplements through collaboration with a colleague who introduced him to their promotion and application. This journey led him across various countries like Mongolia and Germany while advocating for systematic use among family members as well. He emphasizes the importance of biologically active additives supported by state documents highlighting their significance amidst challenges posed by modern food quality issues.

To normalize testosterone levels, incorporating specific foods and lifestyle changes is essential. Natural spices like saffron and parsnip are beneficial dietary additions, alongside replacing potatoes with celery root for better hormonal balance. Regular physical activity combined with consistent communication in relationships also plays a crucial role in maintaining physiological health.

The Foundation of Child Health Begins Before Conception Ensuring a child's long-term health starts even before conception. A mother must be nutritionally prepared during pregnancy, as deficiencies in essential nutrients like calcium and phosphorus can lead to significant issues for both her and the baby. Proper daily intake of vitamins, minerals, and reliable food sources is crucial since nutrient content varies based on soil quality where plants grow.

Essential Nutritional Supplements for Parents-to-Be Omega-3 fatty acids are vital due to their role in brain cell membrane structure. Additionally, vitamin B14 (Rokhlina Quinone), found naturally only in breast milk, supports nerve system development by promoting growth factors critical for children’s neurological health. Balanced mineral supplements with bioavailable forms ensure comprehensive nutritional support during this pivotal stage.

Breast milk, especially colostrum, is uniquely suited for human infants and cannot be adequately replaced by substitutes like cow or goat milk. Historically misunderstood in medicine, colostrum was once dismissed as incomplete nutrition despite its critical role in strengthening newborn immunity. Early separation of mothers from their babies led to weakened immune systems across generations. The maternal bond formed through breastfeeding fosters essential emotional connections that are mirrored throughout the animal kingdom. To support lactation and healthy development, mothers (and fathers) should ensure proper nutrition with elements like omega-3s.

The Role of Vitamin B8 in Female Fertility Vitamin B8, also known as Inositol, is essential for female reproductive health. It plays a critical role in egg maturation and conception processes. This vitamin can be obtained through dietary sources or supplements to support fertility.

Protein Nutrition and Immune Transfer Through Breastfeeding Proper protein nutrition with easily digestible proteins like fish and organic poultry is crucial for women's health, impacting the child's well-being significantly. During breastfeeding, mothers transfer immunity to their newborns via specific peptides found in colostrum called transfer factors. These peptides enhance the baby's immune system resilience against illnesses.

Transfer Factors: Immunity Boosters Across Generations Transfer factors derived from cow's colostrum or chicken eggs act as antioxidants and immunomodulators beneficial at any age group including elderly individuals during physical challenges such high-altitude adaptation without adverse effects on heart function even under extreme conditions ensuring overall vitality maintenance across generations

Eliminating Sugar and Processed Sweets Sugar, especially in desserts or hidden forms like white sugar, should be drastically reduced. Replacing sugary treats with natural sweet fruits such as frozen grapes is a healthier alternative that satisfies the craving without harmful chemicals. Daily intake of essential vitamins and minerals is crucial; water-soluble vitamins like B2 need regular replenishment due to their rapid excretion from the body.

Avoiding Fried Foods and Harmful Oils Fried foods, particularly those cooked in boiling oil at high temperatures (like French fries), are extremely unhealthy due to toxic compounds formed during frying. These oils undergo oxidation processes that produce dangerous substances detrimental to health. Such items should ideally be excluded entirely or minimized significantly.

Dangers of Sugary Drinks on Bone Health Modern beverages like Fanta and Coca-Cola contain high levels of phosphates which soften flavors but lead to calcium loss over time, causing juvenile osteoporosis—especially concerning for young girls who may face severe bone issues later in life if exposed early on. Traditional drinks such as compotes or juices are safer alternatives compared to these artificially appealing mixtures.

The Importance of Mental Activity After Retirement Continuing mental activity post-retirement is essential to prevent cognitive decline and maintain overall brain health. Engaging in intellectual work, even without formal employment, keeps the mind active and sharp. Interaction with others, such as students or colleagues, provides a strong motivational stimulus for staying mentally engaged.

Food as Medicine: A Timeless Principle Ancient wisdom emphasizes that food should serve as medicine—a concept modern medicine often discusses but rarely implements effectively. Proper nutrition plays a crucial role in maintaining physical well-being alongside other healthy habits like exercise.

Literature and Music Enrich Life's Quality Classical literature from authors like Pushkin and Lermontov offers timeless value despite busy schedules dominated by specialized reading materials. Classical music also holds significant importance; it enriches life through its depth of emotion and quality sound recordings at home or live performances at venues like philharmonic halls.

Cultural Engagement Fuels the Soul’s Vitality Engagement with cultural activities such as ballet performances or classical concerts nurtures emotional well-being while providing inspiration beyond scientific pursuits. High-quality artistic experiences are seen not just as entertainment but vital stimuli for personal growth—highlighting how diverse passions contribute to holistic living.