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Introduction
You may find it hard to believe, but around the age of 20 we all begin sliding down the slippery slope of aging. The average lifespan in the U.S. is now about 78 years. That means we spend about 60 years of our lives growing older. We all accept aging as a reality, but what exactly drives the aging process and do we have any control of it? Many of us know folks who are still physically and mentally dynamic in their 80s and 90s and the oldest living person on earth is thought to be 124! Is there anything we can do to improve our chances of being one of those lucky people who live both well and long?
Theories On Aging
Many theories have been proposed to explain how and why we grow old. The most prominent of which can be classified into two basic theoretical camps. While they are very different conceptually, there is certainly some overlap among these ideas. Some experts subscribe to Biological Clock theories, which state that your lifespan is largely predetermined by your genes. These theories suggest that genetic programming determines the maximum lifespan for every species. In other words, if your parents and grandparents lived to be 90, youre likely to reach that decade too, provided you dont have an accident, contract an illness or age prematurely due to bad habits. That said, we all know people who may smoke, drink heavily or eat poorly and never seem to pay for it. Other experts believe in what are often called Wear-and-Tear theories. Wear-and-tear occurs when damage to the bodys cells and systems from a variety of assaultsradiation, chemical toxins, processed foods, as well as mental, emotional and physical stressaccumulates, making you more susceptible to disease and ultimately shortening your lifespan.
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1 0
R E A S O N S
Free Radical Stress
W H Y
Y O U
A G E
We all need oxygen to live, but oxygen has a destructive side. It can create free radicalsunstable molecules that damage other molecules by stealing electrons. The havoc that free radicals can cause over time is insidious. They can damage DNA and cell membranes as well as the tiny, energy-producing mitochondria inside every cell, changing these little fuel cells into free radical generators themselves. Its no wonder that free radical damage has been implicated in most diseases associated with aging.
sure to car exhaust and toxic chemicals. Cut back on red meat and any kind of smoked or charbroiled meats. Consume sugar and alcohol in moderation, and stay away from fried foods.
G Supplement with a good mix of
antioxidant nutrients, both watersoluble (such as vitamin C) and fat-soluble (such as vitamin E). Consider these powerful antioxidant supplements: selenium, green tea extract, alpha lipoic acid, krill oil, resveratrol and CoEnzyme Q10.
G Make sure your diet includes
lots of antioxidants to fight those free radicals. Eat a minimum of five servings a day. Three servings of veggies and two of fruit is a good balance. Also consider taking a plant-based carotenoid supplement.
G Eat berries daily. Goji berries, blue-
that generate free radicals. Dont smoke and avoid prolonged expo-
lots of deeply hued fruits and vegetables. These foods contain as oats, barley, beans, carrots or pears, and take a psyllium husk supplement daily. Aim for about 10 grams a day total of soluble fiber from foods and supplements.
G Get enough thiamine (vitamin B1),
berries, raspberries, cranberries and aai berries contain a wide diversity of free radical fighting phytochemicals. For added insurance, or if eating at least one serving of fresh berries daily is difficult, consider taking supplements that contain standardized berry extracts.
A glycation reaction is when protein molecules bind with glucose (sugar) to literally gunk up your body. Glycation occurs when blood sugar is elevated and there is excess glucose in the blood stream. It can damage your blood vessels, kidneys, eyes and nerves as well as damage to your DNA.
Glycation Reactions
by helping to move sugar from your blood into cells. Try to take 500 mg daily.
G Get enough chromium. It can
drates, especially refined sugar and carbs, which can spike blood sugar. Regulate your blood sugar by increasing your intake of soluble fiber, which slows down carb absorption. Eat three servings a day of high-fiber foods such
which blocks some of the pathways by which high blood sugar promotes tissue damage. Try to get 25 mg per day. Good food sources include sunflower seeds, beans and tuna. A comprehensive multivitamin or a standalone supplement will ensure that you are getting protective amounts.
G Take a cinnamon supplement. One
decrease fasting blood sugar, insulin levels and glycosylated hemoglobin, while also increasing insulin sensitivity in people with type 2 diabetes. Try to get 200-1,000 mcg a day in divided doses. Good food sources include romaine lettuce, onions and tomatoes. A comprehensive multivitamin or a standalone supplement is a good idea.
G Supplement with magnesium. Its
study suggests that cinnamon can lower fasting blood glucose by 30%. It works by increasing insulin sensitivity ability to methylate is gradually lost as we age. This contributes to a shortened lifespan of cells, autoimmune problems such as lupus and rheumatoid arthritis, depression, sleep problems, cancer, heart disease and disorders of the nerves and brain.
involved in sugar metabolism, and many people dont get enough. Get an extra 100 mg a day.
Some of the important chemical reactions that take place in our bodies are called methylation reactions. Methylation reactions help to neutralize toxins which can harm blood vessels and nerves. They also help to produce important biochemicals used for muscle energy, fat burning, and cell membrane fluidity. Unfortunately, the
Methylation Deficit
and folic acid. All of these nutrients are needed for methylation to occur, and a shortage of any one will diminish the body's ability to do so. We recommend 500 mcg of B12, 400800 mcg of folic acid, 25-50 mg of B6 and 350-400 mg of magnesium from a combination of food and supplements. A good multivitamin should contain the proper doses of all of these nutrients.
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including the production of ATP, a cells energy currency. Your body produces less CoQ10 as you age, and if you take a statin drug, this depletion can accelerate. Take 100 to 200 mg daily.
G Get enough magnesium, at least
The cells energy powerhouse, called mitochondria, are virtual assembly lines of chemical reactions that provide the energy that maintains critical cell functions. Mitochondrial energy depletion can result in congestive heart failure, muscle weakness, fatigue and neurological disease, and is one of the reasons why you have less energy as you get older.
magnesium absorption in your intestines. For best results, make sure your supplement uses the D3 variety.
G Take an acetyl-l-carnitine supple-
350-400 mg a day. A lack of this mineral leads to disordered energy metabolism and increased oxidative damage to mitochondria. A comprehensive multivitamin or a standalone supplement may be a good idea. Take extra vitamin D1,0002,000 IU a day. It helps to improve
ment. Research shows that taking acetyl-l-carnitine for 30 days improves physical and mental fatigue, increases muscle mass and decreases fat mass in older people. Take 500-1,000 mg daily.
G Add vitamin E. High doses (400 IU
a day or more) protects against agerelated changes in mitochondria. This dosage can only be achieved with supplementation.
Many symptoms of aging are due to the declining ability of the immune system to tell the difference between invaders and normal parts of your body. Not only does the immune system become less capable of resisting infection and cancer, but declining cell function may cause your immune system to attack your bodys own tissues. This is why the chances of suffering from autoimmune diseases like rheumatoid arthritis and psoriasis increase with age.
Immune Impairment
multi has at least 15 mg of zinc, or take a separate supplement. Zinc is essential to your immune system and even a mild deficiency impairs it.
G Take supplemen-
tal fish oil to reduce inflammation and enhance proper immune cell function. Make sure your supplement has a high level of EPA and DHA, the active components in fish oil.
G Drink green tea or use a green
can. These chains of sugar act as potent immune stimulators. While beta glucan is found in grains, yeasts and mushrooms, you will need to take a supplement to get their therapeutic benefits. Look for a supplement that contains the most effective 1,3/1,6 type. Take at least 100 mg daily.
G Get probotics every day, either
tivitamin. Most vitamins and minerals play a significant role in immunity, so you need a good balance of all of them. Research shows that people who take a multivitamin take fewer sick days at work. Make sure your
tea extract. Its a potent anti-inflammatory, plus it can work with antibiotics to triple their effectiveness. Experts recommend 3 cups a day, or an extract providing 240-320 mg of EGCG, the active component.
as a supplement or in foods with active cultures. These friendly bacteria help preserve and restore your intestines immune barrier. Products often list their CFUs, or Colony Forming Units, as a measure of potency. Five billion per dose is a good amount.
Blood is ultimately delivered to cells via capillaries, which start to clog up as we age. The result is age-related health problems such as cataracts, macular degeneration and glaucoma, ministrokes and wrinkles.
Poor Microcirculation
gingko biloba. Ginkgo improves circulation by decreasing blood viscosity and relaxing vascular smooth muscle, and it also improves muscle tone in veins, restoring balance to the circulatory system. A standardized supplement of 120240 mg per day of ginkgo leaf extract has proven to be effective.
3
and vitamin E (400-800 IU daily) Both help to prevent clogs in tiny blood vessels by reducing the tendency for blood to clot and preventing build-up of fatty plaque.
G Exercise. Studies show a significant
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ly essential to counter inflammation. They work by inhibiting the bodys production of pro-inflammatory biochemicals.
G Green tea is a must.
Chronic inflammation is an abnormal, ongoing immune response that eventually leads to tissue damage. It causes not only traditional inflammatory conditions, such as arthritis, but is also associated with damage to brain cells, arterial walls, heart valves and other structures in the body. Your chances of having chronic inflammation increase as you get older.
Chronic Inflammation
Catechins such as EGCG in green tea inhibits a number of inflammation-causing pathways, and helps protect joint cartilage and connective tissue. Drink 3 cups a day, or take a standardized extract providing 240-320 mg of EGCG.
G Take a quercetin supplement. A good dose is 1,0001,500 mg daily. Try to combine quercetin with 600-800 mg daily of bromelain. Both reduce inflammation by quieting down immune cells and reducing allergic response. G Maintain or attain your normal weight. Scientists now consider fat to be an endocrine organ that can trigger high levels of inflammation. The good news: Many indicators of inflammation drop within a week of going on a reduced-calorie diet.
Aging causes alterations in the enzymes required to convert dietary fats into the specific essential fatty acids the body requires to sustain life. Low levels of these fatty acids accelerate the aging process. The effects of a fatty acid imbalance may show up as an irregular heartbeat, joint degeneration,
low energy, blood that clots too easily and dry skin or eyes.
you can take a high quality fish oil supplement. If you dont like fish, try flax seed oilwhich is the best vegetarian source of omega-3s.
G Reduce your intake of polyunsatu-
of omega-3s. Youll need to eat plenty of high omega-3 foods daily to get protective amounts. Fish such as sardines, salmon, mackerel, trout and anchovies are the best sources. Or,
rated fats. These include cottonseed and corn oil. Avoid all trans fats (listed on food labels as hydrogenated or partially hydrogenated fats).
Telomeres are "caps" at the end of DNA strands, kind of like the tips on shoelaces, which protect chromosomes from destruction. They are thought to control a cell's lifespan, and they shorten progressively over time. This shortening of telomeres is believed to lead to cellular damage
Telomere Shortening
due to the inability of the cell to duplicate itself correctly. This leads to cellular dysfunction, aging and eventually, death.
eres. It's important to include lots of magnesium-rich foods in your diet. However, taking a good multivitamin or a stand-alone magnesium supplement may be your best insurance against deficiency.
G Exercise! Recent research has found
nesium. Research has shown that human cells age faster in a magnesium-deficient environment due to accelerated rates of damage to telom-
that an active lifestyle may actually lead to changes in your DNA that slow aging.
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What You Can Do: Expression of Aging-Related Genes G Stay a bit on the
While genes play a role in controlling your lifespan, you can still influence their impact. Like light switches, the genes that play a role in aging can be turned on and off. Breakthrough new research is showing that we can influence which genes are expressed or activated, and which are turned off, with a combination of lifestyle and dietary changes.
lean, muscular side. Eat about 300 to 500 fewer calories daily than you need to maintain your ideal weight. This means making every calorie countno junk food! There is a considerable amount of scientific evidence suggesting that reducing your calorie intake, while meeting your nutritional needs, turns off aging genes.
study showed that resveratrol, the compound that gives red wine its health benefits, switches the bodys biochemical pathways toward tissue maintenance, which has been found to extend life by cutting down on the degenerative diseases of aging. To avoid the downsides of daily alcohol consumption, a resveratrol supplement is the way to go. Take one that contains at least 100 mg of standardized resveratrol per serving.
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bets for potent, free radical-scavenging activity. 7. Resveratrol: Research has shown this antioxidant to be most effective at dosages of 200-400 mg per day.