Tuesday, January 5, 2010

Defy the Aging Process in 2010


Time moves in only one direction. Until we can time travel we will inevitably age chronologically, but does that mean we must age biologically?

There are certain aspects of a Healthy Lifestyle that are well publicized, notably fitness or regular exercise and diet or nutritional optimization; and by now there is no doubt that smoking is associated with a variety of health problems. No one who is serious about health and self-love can continue to smoke. This article will highlight maneuvers to combat the common disabling conditions of advanced age and will include some of the lesser known and more interesting facts regarding a healthy lifestyle and how it can help you defy the aging process.

Aging, as it turns out, is not perfectly understood. There are many theories about why aging occurs and what processes take place. Certain cultures seem to support a lengthy and functional life, but there is much left to learn. Aging is a multifactorial process.
Most people would like to avoid the disabilities that make advanced age unpleasant and expensive such as heart disease, stroke, cancer, Alzheimer’s dementia, diabetes, arthritis, osteoporosis and bone fractures, loss of mobility and loss of sight or hearing.

Current theories of aging fall into two main groups: the idea that we have a finite number of cell divisions available to us or a predetermined lifespan and the wear and tear theories that suggest that environmental damage to our systems gradually cause things to go awry.

The predetermined lifespan theories include the idea of genetic regulation of lifespan and the activation of transcription factors that affect metabolism, cellular energy, and the dynamic balance between cellular damage and repair. Also in this group of theories are proposals that the length of chromosomal end-caps called telomeres determine the number of cell divisions; another part of the concept of replicative senescence. Telomerase, an enzyme that functions in the repair of telomeres appears to be very important in determining lifespan. Neuroendocrine dysfunction is the decline in function of the neuroendocrine axis (brain, nervous system, endocrine glands) that results in a predictable decrease in hormonal output. Declining hormones lead to many changes of aging such as a decrease in muscle mass, decrease in immunity, impaired glucose metabolism, decrease in the sense of well being and disrupted sleep patterns.

The wear and tear theories include hypotheses of aging that involve ideas of DNA damage and repair and include the concept that oxidation and free radicals, environmental mutating influences and errors in replication cause damage to DNA. The accumulation of mutations leads to cell malfunction and death. Inflammation appears to be involved in all disease processes through the accumulation of AGE or Advanced Glycation End Products, a process by which glucose molecules react with cellular protein to create permanent cross-links that lead to disabling changes. Mitochondria are the energy sources for the cells, and through their energy production and respiration they generate free radicals and ROS (reactive oxygen species) and these molecules cause oxidative damage to mitochondrial membranes and to DNA.

Anti-aging strategies are directed toward extending lifespan or stopping the wear and tear, either by neutralizing oxidative damage, reducing AGE products, replacing missing hormones, providing the nutritional building blocks for good cellular function and maintaining good structural strength. Eventually we will probably be able to make changes in our DNA.

Stress Reduction
Stress is a killer; and worse, stress is extremely aging. Stress can be physical or mental, so anything from an illness to an injury to a highly emotional event can be a source of stress. The human response to stress is an increased production of adrenal hormones including cortisol, resulting in many metabolic changes including impaired glucose metabolism, impaired immunity, and impaired sleep. In addition, all other hormone production is affected and placed in an imbalance. Under the influence of chronic, unrelieved, cumulative stress the adrenal glands become overworked and eventually succumb to adrenal fatigue. Other affects of unrestrained cortisol secretion are slowed protein synthesis (vital for healing and tissue repair), loss of nerve cells and brain damage, bone loss, muscle wasting, increase in abdominal fat, hypertension, hyperglycemia, psychosis and premature aging and death.

Avoiding, reducing or eliminating stress is one of the single most important ways to slow down the aging process. Ways to get rid of stress are avoid negativity and emphasize the positive aspects of life (also known as optimism), maintain close friends, allow whatever happens to be OK (cultivate detachment), participate in leisure activities, take the time to resolve conflicts, seek mental activities to keep the mind active and curious, keep a pet, participate in social activities, get some physical exercise that you enjoy, meditate, perform deep breathing exercises, volunteer, and make sure you have people in your life with whom you can exchange hugs.

Diet/Nutrition/Supplements
Diet and nutrition affect every aspect of our health. What we eat provides the building blocks for our physical structure, as well as all of the functional elements of our bodies. There is vast evidence at this point that the ideal diet is a low glycemic diet. A low glycemic diet includes lean protein, whole fruits and vegetables, whole grains and excludes refined and processed foods.

If you can afford it, organic foods are best. They are higher in nutritional value, containing higher levels of vitamins and minerals, and lack toxic pesticides. Whole foods, as opposed to extracted portions of foods often contain more complete nutrition. One good example is spinach, which we know can help prevent macular degeneration, a very common cause of blindness in older people. It is unknown exactly what compound in spinach is the effective ingredient, so it is necessary to consume the whole food to get the benefits. Raw foods contain more nutrition, so minimal or no cooking of vegetables retains more of the nutritional value of the food. Even meats are better eaten rare or medium as it has been shown that women who consistently eat meats very well done have a higher risk of breast cancer. It is unwise to cook any food in the microwave as most of the nutrition is completely destroyed by this method of cooking.

Fried foods contain trans fatty acids (trans fats) which increase “bad” LDL cholesterol and decrease “good” HDL cholesterol, as well as contribute to type II diabetes and heart disease. Vegetable oils and nut and seed oils used in frying can produce large amounts of free radicals that can damage cells and contribute to inflammatory diseases, cancer, obesity and aging. Fried foods also contain acrylamide, which may be carcinogenic and has been shown to be neurotoxic. Acrylamide is particularly evident in high carbohydrate foods cooked at high temperatures (think French fries.) Olive oil is anti-inflammatory as long as it is not cooked at high heat.

Caloric restriction is the only maneuver that has been shown to extend lifespan. This can be incorporated into lifestyle by fasting for 12 hours (7PM to 7AM) three days a week. The only other molecule that may extend lifespan is resveratrol, found in red wine and available as a supplement.

Broccoli and tomatoes have anti-cancer effects. Many spices (garlic, chili peppers, and curcumin in particular) have anti cancer effects, anti-inflammatory effects, some reduce cholesterol and blood pressure, and some have been shown to reduce the risk of Alzheimer’s Dementia. Foods with high antioxidant contents such as dark chocolate and many berries, especially blueberries, are beneficial in counteracting free radicals and reactive oxygen species.

Taking a multivitamin, multimineral supplement can improve short-term memory, problem-solving ability, abstract thinking and attention span, and immunity. Vitamin A improves immunity and enhances eye health; Vitamin E reduces the risk of prostate cancer, heart attack, stroke and Alzheimer’s Dementia; Vitamin C decreases the risk of heart attack, stroke and cataracts. Vitamins A, C and E are all considered antioxidants and all have been found to enhance eye health and prevent macular degeneration and to reduce the risk of skin cancer. The B Vitamins are important for many cellular functions and especially for neurological function.

Vitamin D is so important it deserves extra mention. Virtually everyone who is not taking a supplement is deficient in Vitamin D. It is difficult to get enough Vitamin D with sun exposure alone, especially in the winter months. People with darker skin color do not make as much Vitamin D in their skin in response to sun exposure and so are particularly at risk for deficiency. Likewise, as we age our skin makes less Vitamin D, so older people are at much higher risk for deficiency. Vitamin D preserves muscle and bone health, and in one nursing home study the sole act of taking Vitamin D reduced the number of falls and the risk of fracture with a fall. Since the risk of osteoporosis and bone fractures is higher for women, taking Vitamin D is especially important for women. Vitamin D prevents multiple sclerosis and is anticancer, antiviral and antibacterial.

Mineral supplements are often overlooked. Many people are deficient in Magnesium, and it is the most common mineral deficiency in women. Magnesium is important for heart health and muscle health and is calming and anxiety reducing. Taken at night it can improve sleep. Zinc is an important coenzyme for all healing and collagen building and enhances immunity. Selenium is an important trace mineral that increases HDL, decreases LDL, decreases risk of certain cancers, and enhances thyroid and pancreatic function.

Probiotics improve immunity and enhance gut health which is thought to decrease the risk of inflammation and autoimmune disorders.

Fitness/Exercise
The benefits of regular exercise and activity are numerous. A reasonable and sufficiently active exercise regimen should include at least 1 hour of vigorous or 2.5 hours of moderate activity each week, as well as strength or resistance training for at least 10 minutes, 4 times a week. It is important to enjoy whatever physical activity you have chosen, so that it is easy to continue to include it in your lifestyle.

Regular exercise maintains muscle strength and muscle mass, and bone health. Regular exercise enhances core strength, which maintains balance and prevents falls.

Regular exercise also reduces the risk for Alzheimer’s Dementia, cancer, constipation, adrenal fatigue and sleep disturbances. Regular exercise improves immunity and enhances healing.

Sleep
7-8 hours of sleep per night are required for optimum health. Sleep abnormalities are associated with depression, weight gain, and increased risk of inflammatory disorders. It is during sleep that we make melatonin, an important intrinsic antioxidant, and growth hormone. When we are asleep and our brains have electrical activity in delta and theta waves we in a very healing place. During sleep the intervertebral discs that act as cushions between the vertebrae are rejuvenated and plumped with water.

Studies have also shown that people with inadequate sleep have higher BMIs (Body Mass Indices) regardless of their caloric intake.

Hormone Health
You do not have to be aging to have a hormonal imbalance. Hormonal imbalance can occur at any age and is often associated with stress. Hormonal imbalance can show up as a wide range of symptoms including cool body temperature, warm body temperature, night sweats, anxiety, dry/brittle hair and nails, weight gain or loss, swelling or puffiness, and a lowered threshold for allergies. It is impossible to tell which hormones are out of balance without doing some tests. Usually the sex hormones, estrogen, progesterone and testosterone, as well as cortisol are checked in saliva samples. Thyroid hormones and related labs are checked in blood samples. Once levels are known, any deficiencies can be supplemented. In the case of the sex hormones, bioidentical hormones are the clear choice for reasons that are too numerous to elucidate here.

Another hormone that is frequently tested at the same time is DHEA-S or dehydroepiandrosterone sulfate, a metabolite of DHEA. DHEA is the most abundant hormone in the body and is involved in the manufacture of the sex hormones and corticosterone. DHEA is present in high levels in the brain, but declines with age along with growth hormone. DHEA supplementation may stimulate growth hormone, enhances the immune response to infection, increases insulin sensitivity, increases muscle mass, and decreases fat mass. DHEA may decrease the risk of cancer, heart disease, Alzheimer’s dementia and osteoporosis. DHEA, when taken as a supplement, is usually taken in small amounts for women (5-10 mg) and higher amounts for men (25-50 mg).

Skin Care/Sun Protection
Essential elements of skin care are regular exfoliation, collagen stimulation, and sun protection. Exfoliation can be mechanical or chemical and will increase skin cell turnover and skin health. Exfoliation also reduces the risk of skin cancer and will help the skin appear fresh and young. Collagen stimulation also helps the skin appear younger by preventing the loss of collagen and elastin that usually accompanies aging.

Ultraviolet or UV light is a mutating influence on the DNA of the skin and is the cause of essentially all skin cancer. It rapidly ages the skin by decreasing collagen and elastin in the skin, which contributes to the formation of fine lines and wrinkles and sagging skin. For adequate sun protection: wear the highest SPF you can afford, wear it all day, every day, and if you plan to be outside for more than 10-15 minutes provide some shelter for yourself (wide brimmed hat, parasol/umbrella, or stand under a structure). Wear sunglasses to protect your eyes from UV light and prevent cataracts.

Teeth/Dental Care
Poor dental health is associated with Alzheimer’s dementia, heart disease, stroke, pneumonia, and early death. Floss and brush your teeth at least 1-2 times daily, use an ultrasonic toothbrush if you can afford it, consider a plaque reducing mouthwash, see your dentist for regular cleaning and check-ups. Your dentist can also do an oral cancer screening.

Smoking
As previously mentioned, there is no doubt that cigarette smoking is damaging to your health, but did you know that people who live with smokers and have exposure to second hand smoke also have a higher risk of tobacco related disease? There is a higher rate of sudden infant death syndrome (SID) and a higher rate of childhood asthma in households with smokers. Smoking affects the entire family.

Car Safety
Car accidents are the number one cause of death in the group aged 3-33 years old, and are the third leading cause in the group aged 34-44 years old. Crash and rollover ratings can be found at www.safercar.gov to help you find a safe car. Air bags and wearing seat belts prevent neurological injuries, which can be devastating.

So, until such time as we can manipulate our DNA and exchange genes we don’t like for more favorable ones, it pays to be happy; eat and sleep well; drink red wine in moderation; take antioxidants, vitamin and mineral supplements; exercise regularly; protect yourself from the sun; avoid cigarette smoke; take care of your teeth and drive safely!




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