Slides to accompany the presentation by Prof Sam Lingam, Medical Director of the Medical Express Clinic Harley Street. This presentation was delivered as the closing keynote at the inaugural HorseTech Conference on the 18th October 2017 hosted by the Royal Veterinary College London.

1. Live Longer –
A Practical Discussion
Eat, Drink, Exercise(X), Yoga
Be Happy
and Live Longer
“For breath is life, and if you breathe well, you will live long on earth.” – Sanskrit Proverb
Detect Health Problems Early
(Heath Check – Health MOT)
How to keep our telomeres longer
Professor Sam Lingam
Consultant Paediatrician
Secretary – North Central London- BMA Division and Education Lead for London Regional Council
Conflict of Interest: None

2. Babies of today can
Live more Brainy
Preamble
• How to increase IQ in children by 24
points (bonding, breast feeding and
timely weaning, vitamins and
supplements. Iron.
• Early detection of disabilities and
Prevention of infections by
immunisations …)
How to increase Longevity?

3. Longevity
No known gene(s) but
clinical observations and
scientific rationale dictates
good practice.
KNOW YOUR 3 Bs (Blood pressure, BMI,
Blood Cholesterol) plus now 4th B HbA1C
TODAY concentrate on food for Longevity

4. 6 keys for Healthy Aging
1. GOOD NUTRITION
2. Adequate physical activity
3. Social and Active mind –
Cognitive health – READ, READ,
READ, write and DISCUSS. Work
4. Good health – maintain weight and always
explore cause for weight loss
5 Be happy – Dopamine is secreted when we
laugh
6. Sleep (7-9 hours per 24 hours)

5. Longevity - Foods
Five portions are minimum but for longevity (and prevention of
cancers) take 10-12 portions of fruits, vegetables together
with nuts, berries, pulses, foods that are high in omega 3s (oily
fish and leafy vegetables) and vitamins. Take spices, turmeric,
chilli which all have health benefit properties.
Food od all different colours and sizes so that we get adequate
antioxidants, flavonoids, minerals and micronutrients.
Take probiotics and supplements. (not always the same – I rotate).
Take tea, coffee, Green tea, Masala Chai, and drink 1.5 l water
LOW FAT,LOW SALT. HIGH FIBRE, LOW SUGAR diet
Consume less meat and animal fats. Eat more fish.
Keep a check on vitamins (D), B12 and folic acid and iron status.
Telomeres will grow and thus we will live longer and reduce the chances of
developing cancers and heart diseases.
PREVENT SHORTING OF TELOMERES

6. Foods that shorten telomeres
• Foods high in saturated fat
• Meat – Red meat and processed meat
• White bread
• Sweetened drinks
• Alcohol in excess
• Toxins in environment and food
(rice and arsenic. Arsenic poisoning can
damage brain)

7. Foods that lengthen telomeres
• Wholegrain foods- brown bread, brown rice,
brown pasta
• Leafy vegetables, carrots, tomatoes, spring
onion, broccoli, kale, carrots, Brussels sprouts,
cauliflower
• Nuts, seeds and legumes – peas, beans, lentils
• Eggs (say 12 per week)
• Omega 3 foods (oily fish- salmon, sardines,
mackerel, tuna)

8. Healthy Aging–
A Practical Discussion
HEALTH: Not an absence of disease
and infirmity, but a state of complete
physical, mental and social well-
being’ WHO

9. Healthy Aging – Fruits
1 BANANA (musa sapientum – fruit of the wise man)
Good for
1. Heart burn (natures anti-acid)
2. Heart – lowers BP (low in sodium and high in potassium)
3. Depression – High level of tryptophan – converts to serotonin
(happy hormone) and melatonin
4. Constipation – high in fibre
5. Nerves – High vitamin B
6. Sleep – melatonin and magnesium
7. Energy- High glycaemic index; energy can last one hour
8. Temperature – Lowers body temperature

10. BANANA - Facts
Bananas are full of protein, calcium,
potassium, fibre, magnesium, vitamin B6, C
and biotin.
Nine essential amino acids inside unripe
bananas and enzyme tyrosinase present:
amino acids brocken down and ethylene gas
– this ripens and colour changes. Becomes
soft and sweet, spots appears. Contains TNF
alpha kills abnormal cells, enhances
immunity – as has antioxidant properties.

11. Apples - Facts
• “an apple a day keeps the doctor away.” Welsh proverb
Nutritional Powerhouse and King of All Fruits
Contains:
1. Fibre (prevents absorption of LDL-C)
2. Vitamins – C, A, E, B1, B2, B6, K
3. Minerals –Potassium, manganese,
4. Polyphenols- have powerful effects on preventing and even reversing the
effects of oxidation, inflammation, and glycation. Antioxidants properties
lowers BP (more in peels) Flavonoids ( quercetin, catechin, and procyanidin B2)–
Lowers BP and works like antioxidants - scavenge reactive oxygen and
nitrogen species.
(catechins are also found in cocoa and tea)
PREVENTS AGING

12. Live Longer
and
Live Happy
We can and must be able to live to
well over 100 years.
TAKE CARE

13. Live Longer and Be Happy
NOT COVERED
Role of DETOX
Role of IMMUNE BOOST
Drugs, Smoking and Drinking
Environmental Toxins
Radiation
Allergy
and a lot more
THANK YOU