Quotations by William W Li

Researchers at the Chinese University of Hong Kong studied a group of 976 men and 1,030 women, age sixty-five and older. Each individual in the study reported how much and how often they consumed foods across thirteen categories common in China, including tea. Researchers drew blood and measured telomere length in the white blood cells. The results were striking: tea drinking was associated with increased telomere length, but only in elderly men, not women. When the amount of tea consumed by men was analyzed, those who drank three or more cups of tea per day had longer telomeres compared to those who drank less than a third of a cup of tea. The difference in telomere length was equivalent to a calculated difference of five years of additional life between high-and low-level tea drinkers. [2019] - William W Li

The more nuts and seeds (almonds, almond butter and paste, Brazil nuts, cashews and cashew butter, chestnuts, flaxseeds, hazelnuts, macadamia nuts, peanuts and peanut butter, pecans, pine nuts, pistachios, pumpkin seeds, squash seeds, sesame seeds and tahini, sunflower seeds, and walnuts) consumed, the longer the telomeres. For every ten grams of nuts or seeds consumed per day, telomeres were 8.5 units longer over the course of a year. Ten grams is roughly one tablespoon of nuts, which is equivalent to: nine cashews; or seven walnuts; or six almonds; or four teaspoons of flaxseeds, pumpkin seeds, or sunflower seeds; or two teaspoons of sesame seeds. [2019] - William W Li

Eating red meat has multiple downsides. Beyond unhealthy saturated fats, which are associated with increased risk of cancer and cardiovascular disease, red meat also contains L-carnitine, which your gut bacteria metabolize to generate a harmful chemical called trimethylamine-N-oxide (TMAO). TMAO has been implicated in the development of obesity, diabetes, gastrointestinal cancers, and heart disease. The method of cooking red meats, such as grilling, also can generate carcinogenic chemicals like heterocyclic amines, which are found in the char of barbecued meats. [2019] - William W Li

White button mushrooms are a good source of bioactives, including beta-glucan, an immune-stimulating dietary fiber. [2019] - William W Li

Many popular foods contain ellagic acid, a potent bioactive with health-defense-activating properties. Chestnuts, blackberries, black raspberries, walnuts, and pomegranate have among the highest levels. [2019] - William W Li

When I know I’ll be in situations where my food choices are limited to less-than-healthy ones, I’ll load up with healthier choices either before or later that same day or the next day. The more healthy food you eat, the less room you have in your stomach—and in your life—for unhealthy food. Let the good displace the bad. [2019] - William W Li

There are five health defense systems in your body: angiogenesis, regeneration, microbiome, DNA protection, and immunity. These systems maintain your health in a state of perfect balance. When mild disruptions occur in your health, the systems adjust themselves to take care of the problem and continue functioning behind the scenes, so you don’t even notice—that’s what you want your health to be like your entire life. [2019] - William W Li

Many people keep bottled water in their pantry for easy hydration, but I recommend you avoid regularly consuming water stored in plastic bottles. Studies have shown that even without BPA plastic, plastic particles called microplastics will shed into water that you drink. One study found as many as 2,400 pieces of microplastic in eight fluid ounces of bottled water. [2019] - William W Li

Reheat food gradually in the oven or on the stovetop, instead of in the microwave. Avoid microwaving starchy foods, because the high heat changes starch into a harmful polymer (advanced glycation end products) that can build up in your body and cause damage to your organs. If you bring your lunch to work, pack the food in a glass or metal, not plastic, container. Bring hot food in a Thermos container to avoid having to reheat it in the microwave if your workplace doesn’t have a toaster oven or stove. [2019] - William W Li

Don’t overlook tinned fish, which tend to be smaller mercury-free fish loaded with omega-3s. The highest-quality traditional tinned fish are made in Spain, Portugal, and France, but these are exported and can be found in many markets around the world. They are usually found along with canned goods in the middle of the store. The most common tinned fish containing the highest levels of omega-3 are salmon, mackerel, tuna, sardines, and anchovies. [2019] - William W Li

Among U.S. locales, the top ten states with highest risk of cancer, in rank order, are Kentucky, Delaware, Louisiana, Pennsylvania, New York, Maine, New Jersey, Iowa, Rhode Island, and Connecticut. Among U.S. locales, the top ten states with highest risk of cancer, in rank order, are Kentucky, Delaware, Louisiana, Pennsylvania, New York, Maine, New Jersey, Iowa, Rhode Island, and Connecticut. For highest cardiovascular disease risk, the states are Kentucky, West Virginia, Louisiana, Oklahoma, Alabama, Mississippi, Michigan, Arkansas, Tennessee, and Texas. Around the world, the countries with the highest death rates from cardiovascular disease are Russia, Ukraine, Romania, Hungary, Cuba, Brazil, Czech Republic, Argentina, and Mexico. [2019] - William W Li

Your saliva contains DNA, and you can send it away to test for risk markers of cancers, Parkinson’s disease, late-onset Alzheimer’s disease, celiac disease, and rare disorders (hereditary thrombophilia, hereditary hemochromatosis, glucose-6-phosphate dehydrogenase deficiency, Gaucher’s disease type 1, Factor XI deficiency, early-onset primary dystonia, and alpha-1-antitrysin deficiency). While only 5–10% of cancers are hereditary in nature, they can be identified through genetic testing. These are breast (female and male), colorectal, melanoma, ovarian, pancreatic, prostate, stomach, and uterine. The risk for some heart conditions can also be detected through DNA tests. Familial hypercholesterolemia, arteriopathies, arrhythmias, and cardiomyopathies are all detectable. [2019] - William W Li