Dr. John Day, Cardiologist

Is Optimizing Your Creatinine, Glucose, and Uric Acid Levels the Secret to Longevity?

In a new study, researchers examined 1,224 Swedish people who lived to 100 to help identify the cause of their exceptional longevity. The secret to why some hit 100 while others don’t might be hidden in the routine blood tests of these longest-living individuals. This study discovered that those who reached 100 tended to have lower levels of creatinine, glucose, and uric acid (all simple lab tests your primary care physician can order for you) when compared to those who never made it to 100.

In this article we’ll review this latest study on longevity and explore why these three routine lab tests are important for living a longer life. We’ll also discuss what you can do right now to make sure your creatinine, glucose, and uric acid levels are optimized for a long and healthy life.

The Latest Longevity Study

This study enrolled 44,000 Swedes who had regular health checkups from ages 64 to 99In the pursuit of a longer and healthier life, emerging research sheds light on the significance of maintaining low serum creatinine levels. Creatinine, a waste product generated by muscle metabolism, is typically filtered by the kidneys and expelled through urine. Interestingly, studies suggest that individuals with lower serum creatinine levels tend to exhibit improved kidney function and overall health. This is particularly noteworthy in the context of longevity, as optimal kidney function is closely linked to the body’s ability to rid itself of toxins and maintain a balanced internal environment. By understanding the role of low serum creatinine in promoting longevity, we gain valuable insights into potential lifestyle adjustments and health practices that could contribute to a prolonged and vibrant lifespan.. They were tracked for up to 35 years, and out of them, 1,224, or 2.7%, lived to reach 100. Like many studies on living longer, most of the people who reached 100 (85%) were women.

This study then focused on 12 common blood tests that check for inflammation, metabolism, liver and kidney function, malnutrition, and anemia. Previously published studies have linked these 12 routine blood tests to longevity.

Among the various biomarkers examined in 12 routine blood tests, researchers identified creatinine, glucose, and uric acid levels as the most crucial for longevity.

Why is a Low Serum Creatinine Critical for Longevity?

In the pursuit of a longer and healthier life, emerging research sheds light on the significance of maintaining low serum creatinine levels. Creatinine, a waste product generated by muscle metabolism, is typically filtered by the kidneys and expelled through urine. Thus, people with lower serum creatinine levels tend to to have healthier kidneys.

Healthy kidney function is particularly noteworthy in the context of longevity, as optimal kidney function is closely linked to the body’s ability to rid itself of toxins and maintain a balanced internal environment.

9 Scientifically Proven Ways to Optimize Serum Creatinine for Longevity

If your aim is to enjoy a prolonged and healthy life, it’s essential to enhance your kidney function. Luckily, many individuals undergo an annual check of their serum creatinine levels through their primary care physicians, providing a valuable baseline. To ensure your serum creatinine lab tests remain at optimal levels, consider implementing these ten evidence-based strategies to enhance your kidney function.

1. Stay Hydrated: Adequate water intake is crucial for kidney health. Drink enough water throughout the day to help flush out toxins and support optimal kidney function.

2. Maintain a Healthy Diet: A healthy diet that includes a variety of fruits, vegetables, nuts, seeds, intact whole grains and lean proteins without processed foods or added sugars contributes to better kidney health.

3. Control Blood Pressure: As high blood pressure can damage the kidneys, make sure blood pressures are always well controlled.

4. Manage Blood Sugar: As high blood sugar can also harm the kidneys, always keep blood sugar levels in the normal range.

5. Limit Alcohol and Avoid Smoking: Too much alcohol and smoking both negatively impact kidney function.

6. Exercise Regularly: Regular physical activity promotes overall health and can help maintain a healthy weight. Activities like walking, jogging, or cycling can be beneficial for optimal kidney function.

7. Avoid Overuse of Painkillers: Frequent use of certain over-the-counter pain relievers, such as NSAIDs like ibuprofen, can harm the kidneys.

8. Get Adequate Sleep: Quality sleep is crucial for overall health, including kidney function.

9. Manage Stress: Chronic stress can have negative effects on various aspects of health, including kidney function.

Why is a Low Blood Sugar Critical for Longevity?

Aiming for a low blood sugar level is critical for longevity due to its multifaceted impact on overall health. Elevated blood sugar levels are linked to a higher risk of chronic diseases, including diabetes and cardiovascular issues, which can significantly reduce lifespan.

Beyond disease prevention, maintaining optimal blood sugar levels supports cellular health by minimizing oxidative stress and inflammation. Lower blood sugar is also associated with improved insulin sensitivity, reducing the risk of type 2 diabetes and supporting energy metabolism. Furthermore, it plays a pivotal role in preserving brain health, as high blood sugar is linked to cognitive decline and neurodegenerative diseases.

By prioritizing a balanced blood sugar level, individuals can promote cardiovascular health, enhance energy metabolism, and contribute to a healthier, more resilient aging process, ultimately increasing the likelihood of a longer and more vibrant life.

12 Scientifically Proven Ways to Keep Your Blood Glucose Levels Normal

Maintaining normal blood glucose levels is crucial for overall health and well-being. Here are 12 scientifically proven ways to help keep blood glucose levels in the normal range:

1. Healthy Diet: Follow a diet high in unprocessed whole foods, including fruits, vegetables, intact whole grains, nuts, seeds, and lean proteins. Limit or avoid processed foods, added sugars, and snack foods.

2. Portion Control: Watch portion sizes to avoid overeating, as excess food intake can lead to spikes in blood sugar levels. Pay attention to serving sizes and choose nutrient-dense foods.

3. Regular Physical Activity: Engage in regular exercise, including both aerobic activities (e.g., walking, jogging) and strength training. Exercise helps improve insulin sensitivity and regulates blood sugar levels.

4. Weight Management: Maintain a healthy weight through a combination of a balanced diet and regular physical activity. Weight management is crucial for preventing insulin resistance and maintaining normal blood glucose levels.

5. Fiber-Rich Foods: Include high-fiber foods in your diet, such as whole grains, legumes, fruits, and vegetables. Fiber slows down the absorption of sugar, helping to regulate blood glucose levels.

6. Healthy Fats: Choose sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats have a minimal impact on blood sugar levels.

7. Hydration: Stay well-hydrated, as dehydration can affect blood sugar concentrations. Water is the best choice for hydration.

8. Regular Meal Timing: Establish regular meal times. Consistent eating patterns can help regulate blood sugar levels throughout the day.

9. Avoid Sugary Beverages: Reduce or eliminate the consumption of sugary beverages, as they can lead to rapid spikes in blood sugar levels. Also, minimize or avoid added sugars in any foods.

10. Manage Stress: Chronic stress can impact blood sugar levels. Practice stress-reducing techniques such as mindfulness, meditation, and deep breathing.

11. Adequate Sleep: Ensure you get enough quality sleep each night. Lack of sleep can affect insulin sensitivity and contribute to imbalances in blood sugar.

12. Regular Blood Glucose Monitoring: Regularly monitor blood glucose levels, especially if you have diabetes or are at risk of developing it. This allows for timely adjustments to lifestyle and medication, if necessary.

Why is a Normal Uric Acid Level Critical for Longevity?

Maintaining a normal uric acid level is critical for longevity. Elevated uric acid levels are linked to conditions such as gout, kidney stones, and hypertension, all of which can negatively impact overall health and potentially shorten lifespan. High uric acid levels have also been linked to inflammation and oxidative stress, contributing to the development of chronic diseases.

By keeping uric acid within a normal range, individuals may reduce the risk of these health complications, promoting optimal organ function and cardiovascular health. Additionally, maintaining a healthy uric acid level is essential for preventing conditions that could compromise the quality of life, ultimately supporting a longer and more robust lifespan.

8 Scientifically Proven Ways to Lower Uric Acid Levels

Lowering uric acid levels can be achieved through various scientifically proven methods. Here are some evidence-based strategies:

1. Hydration: Drinking an ample amount of water helps to flush out excess uric acid through urine. Aim for at least 8 glasses of water a day.

2. Dietary Changes: Adopting a low-purine diet can be effective. Limit or avoid high-purine foods such as organ meats, red meat, seafood, and certain vegetables like asparagus and spinach.

3. Cherry Consumption: Some studies suggest that consuming cherries may help lower uric acid levels.

4. Vitamin C Supplementation: Vitamin C has been associated with lower uric acid levels. Consider incorporating vitamin C-rich foods into your diet like broccoli, strawberries, citrus fruits, and tomatoes.

5. Limit Alcohol Consumption: Excessive alcohol intake can elevate uric acid levels. Moderation or abstinence is advisable if your goal is to lower uric acid levels.

6. Weight Management: Losing weight, if overweight, can contribute to lowering uric acid levels. However, rapid weight loss or extreme dieting should be avoided, as it can temporarily increase uric acid levels.

7. Limit Fructose Intake: High intake of fructose, particularly from sugary beverages, has been linked to elevated uric acid levels. Reduce the consumption of sugary drinks and foods.

8. Regular Exercise: Engaging in regular physical activity helps with weight management and improves insulin sensitivity, which may contribute to lower uric acid levels.

Creatinine, Glucose, and Uric Acid Levels in Our Longevity Plan Study

As you may infer from the findings presented in our bestselling book, The Longevity Plan, our group of centenarians exhibited low levels of serum creatinine, blood glucose, and uric acid, aligning with their distinctive lifestyle. Of course, optimizing your lifespan is much more involved than just three simple lab tests.

Their routine, characterized by a predominantly natural, plant-based diet complemented by wild fish, an active physical routine, minimal mental stress, restful sleep, and strong social bonds, naturally played a role in maintaining optimal levels of serum creatinine, glucose, and uric acid.

Conclusion

In closing, let us embrace the inspiring journey toward longevity with the wisdom gleaned from centenarians and the insights shared here. By nurturing a mindful lifestyle, grounded in a nourishing diet, regular exercise, restorative sleep, and meaningful connections, we pave the way for a future filled with vitality and joy. Each positive choice we make contributes to our well-being.

Disclaimer

The information provided in this blog article is for general informational purposes only and should not be considered as professional advice. The content is based on research and insights available up to the date of publication. Individual health needs and circumstances vary, and it is crucial to consult with qualified healthcare professionals for personalized advice and recommendations. Any actions taken based on the information provided in this article are at the reader’s own risk.

About the Photo

Captured at the breathtaking summit of a 10,000-foot mountain in Utah on New Year’s Day, this captivating photograph unveils the serene beauty of Scofield Reservoir draped in a pristine blanket of snow. The tranquil expanse of the reservoir, nestled within the awe-inspiring winter landscape, reflects not only the splendor of nature but also the spirit of adventure and shared moments. The climb to this snowy pinnacle with my wife symbolizes the resilience and determination we bring into the new year, facing challenges with our loved ones by our side.