2 ADRIAAN DE BRUIJN

3 18 SECRETS TO STAY YOUNG

Contents
5 How to live longer and healthier
1 8 S E C R E T S T O S TAY YO U N G

DISCL AIMER
6 The impact of genes on aging
9 Oxidation process of the body
This is not medical advice and should not be
10 Oxidation and free radicals
taken as such. I merely share my own opinion and
12 The importance of keeping your heart strong
experience of what has worked for me.
14 Research into stem cells and the projections
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16 Recent Developments

If you have a medical condition, seek professional 17 Anti-stress management
help before employing the advice. 17 Effect of aging on your immune system
21 What can you do to help prevent cancer
24 Important to keep your brain active
The material is presented as my own opinion, it
26 Sleep patterns for recovery
should not be confused with medical advice.
27 Why hormones have an influence
28 Conclusion and recommendations
Adriaan De Bruijn,
Founder of The Food Intolerance Testing Group

CONTENTS
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5 18 SECRETS TO STAY YOUNG

How
to live
1 8 S E C R E T S T O S TAY YO U N G

We can beat longer

and
2 01 8 -2 01 9

any problems
with aging healthier
Making just a few changes in your daily life-
style can help you live longer and healthier.
A recent study showed that just four bad habits:
smoking, drinking too much alcohol, not enough ex-
ercise, and not eating enough fruits and vegetables,
can affect how old people become – in some cases it
can be a difference of twelve years!

Thankfully there’s something you can do to correct un-

healthy behaviour and have a healthier life. That’s why
I created this special: we look at all aspects of a healthy
lifestyle and take a look at how we can beat any
problems with aging.
6 ADRIAAN DE BRUIJN
The
impact
of genes
on aging
When people feel like they’re getting “old”, for
most people this has to do with visible changes.
People think of grey hair or skin that doesn’t look
as smooth as it used to.
These, however, are just the external signs of a
series of biological processes that cause “aging”
in our cells and the bodily system. Even though
getting older is one of the few experiences that all
people have in common, we actually don’t know
that much about it. It is one of the least under-
stood processes. There are many a theory, though,
on why time influences our personal biology
Aging is
THEORY:
programmed:
Cellular clock theory: Since a lot of human cells
do not continue to reproduce unlimitedly, this
theory says that aging is the consequence of cells
that have reach their programmed reproductive
limit. In other words, after a while we’re just out of
cells, sort of like with a rechargeable battery.
Neuro-endocrine theory: Changing hormone
levels determine how much we age. According
to this hypothesis, menopause is an example of
age-related hormonal changes, which results
in aging (less oestrogen, higher susceptibility to
conditions such as osteoporosis).
Weaker immune system: We have less of specif-
ic cells that strengthen our immune system and
they function less well as we age. This makes our
bodies more vulnerable for life threatening dis-
eases like cancer.
7 18 SECRETS TO STAY YOUNG
Aging is the result of
THEORY:
damaged cells:
Parts of the cells wear: an example is telo-
meres, the protective caps on cell chromosomes,
that become shorter. These were first found by
Russian theorist Alexei Olovkinov. Every time a
cell reproduces, the chromosome or genetic ma-
terial loses a little bit of the protective cap. This
happens until a cell can no longer divide.
Oxidative (free radicals) stress: The theory
behind this is that free radicals – the toxic
by-products of cell metabolism and/or oxidation –
are responsible for damage to DNA and therefore
a cause of cell death. Even though are cells are
fairly good at adapting, as time goes by the cu-
mulative damage is too much. Mitochondria are
the engines of the metabolism and we think they
play a central role because of the free radicals
they produce. This theory was first proposed in
the fifties and led to the conviction that the con-
sumption of antioxidants could possibly counter
this process.
Genome error: caused by environmental toxins
or spontaneous mutations. This leads to damage
in our DNA that cannot be repaired at a cellular
level. This can lead to cell death and organ mal-
function, which can speed up the aging process.
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9 18 SECRETS TO STAY YOUNG

Age- While some people age faster or slower than others,

related dependent on genetics, nutrition, environment, exercise
and exposure to the environment, we do have an idea of
changes

Oxidation
which changes you can expect:
in your
body Cardiovascular system – The heart muscle become
thicker and the blood vessels become more rigid, which

process of
leads to less oxygen coming into the brain and the body.
Lung capacity can decrease with no less than 40 percent
when someone gets older.

What you can do: Enough exercise can improve heart and
1 8 S E C R E T S T O S TAY YO U N G

the body
lung capacity at any age.

Brain and nervous system – The nerve cell loses its struc-
ture, together with several functions of individual nerve
cells. Full-grown nerve cells can still be reproduced, but
how much this could be exactly has not yet been estab-
2 01 8 -2 01 9

lished. The most serious decrease of our mental function Oxidation is a process in which
is caused by diseases like Alzheimer’s or dementia, not oxygen, in combination with
the normal aging process. another substance, produces oxide.
Every second we breathe in oxygen,
it goes into our bodies and the
What you can do: Scientists have only just started study- oxidation process takes place. The
ing how good the brain is at adapting. You can try and human body transforms a small
improve your memory and other brain functions by doing amount of the oxygen into free rad-
puzzles and learning new skills (like dancing or playing a icals. These are essential to fight off
musical instrument). diseases.
However, too many free radicals and
the wrong type of free radicals can
Bones and joints – bone density decreases around
be disastrous for our bodies. This
the age of 35 for most people, this goes even faster for
risk increases significantly when the
post-menopausal women.
air we breathe is filled with pollution
from vehicles, factories, and all that
good stuff.
What you can do: Exercising with weights, like power
training, in addition to walking and running, has been Nowadays people are more and
shown to help maintain bone density. more aware of healthy nutrition.
Certain types of food are seen as
harmful and some foods are accept-
Muscles – Between the ages of 30 and 70 our muscle ed as being good for our bodies.
mass decreases with more than 20 percent for men and However, foods that can counter the
women if they do not get enough (and regular) exercise. oxidation process in our bodies are
really good for our general health.

What you can do: The same regular exercise that slows
down the loss of bone density will help maintain muscle
mass.
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11 18 SECRETS TO STAY YOUNG

Oxidation
and free
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radicals
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Free radicals are produced by the human body as a result of

natural function and the environment in which we find our-
selves. Normal cellular function in the human body causes
free radicals to be created.

A radical is a molecule with an unpaired electron. This gives
the radical electrical charge. To neutralise this charge, the
molecule tries to give the electron another molecule or to
steal an electron from the molecule. If it succeeds, the mol-
ecule that the electron was given to or that an electron was
stolen from is now a free radical.

This process is necessary in the human body to fight

damage and invaders in a very controlled manner. Too much
of this process will result in the healthy molecules being at-
tacked, however, and that can cause damage to the body.
This chain reaction will continue until something stops that
reaction. Too many free radicals can cause harm by stealing
molecules from proteins, lipids and DNA, which makes the
cells prone to diseases. The intake of free radicals increases
when one is exposed to pollution such as smoke, dust and
too much sunlight.

Antioxidants can control this process very quickly. Some

antioxidants are free radicals themselves and they work
by neutralising the damage that is caused by free radicals.
Other antioxidants work against the molecules that release
free radicals and destroy them before a chain reaction arises.
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13 18 SECRETS TO STAY YOUNG

Blood pressure

The importance
Our blood pressure is a part of our general health that should be checked
and regulated regularly. High blood pressure or hypertension can be influ-
enced by our body weight, especially if you have a BMI score of 30 or higher.

This score is classified as “obesity”. Excess fat increases the amount of work our

of keeping
heart needs to do to pump blood around in our body. The harder the heart has to
work, the more pressure on the walls of our blood vessels. Lowering body weight,
even 5 to 10 percent, can decrease blood pressure and increase the heart’s health.

Cholesterol level

your heart
Control over the cholesterol level also has an important part to play in the health of
the heart, it decreases risks of cardiovascular disorders, heart attacks and strokes. The
1 8 S E C R E T S T O S TAY YO U N G

two main types of cholesterol are low-density lipoprotein – LDL, also known as “bad”
cholesterol – and highdensity lipoprotein – HDL, also known as “good” cholesterol. We
find LDL-cholesterol in food that has a lot of saturated fats, especially animal protein.

strong and your

When a lot of it is consumed often, LDL-cholesterol can accumulate in the blood
stream and calcify to a hard plaque. This plaque makes it impossible for the blood to
circulate in the affected blood vessels. That increases the risk of heart problems.
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Blood circulation

blood pressure
Taking good care of our hearts also has an effect on the blood circulation. Good circu-
lation is necessary to transport oxygen and nutrients to the many different cells in your
body. Without good circulation, tissue will start to die, which can lead to amputations
or even death, dependant on which tissue is not receiving enough oxygen. High blood
pressure, cholesterol plaque and other cardiovascular diseases can all have an influence

/ cholesterol
on our body and on how efficiently it can transport blood.

Ways to keep your heart healthy

To keep your heart healthy, the body needs plenty of exercise and a healthy diet. Make

under control
sure you exercise for at least 30 minutes, five days a week. In a heart-healthy diet, most
of the calories come from vegetables, fruit and foods full of fibre like legumes and whole
grains. In addition to these foods you should eat (in moderation) lean protein, mostly fish,
but also low-fat dairy products, nuts and seeds.

Our heart is the centre of our cardiovascular system and it is extremely

important for pretty much everything that gives our bodies life – from trans-
porting oxygen to our immune system. However, the food that we eat and the
amount we exercise every day has a lot of influence on the general health of our
heart and the many other tissues that are a part of our cardiovascular system.
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15 18 SECRETS TO STAY YOUNG

Insight into cancer

Cancer is the abnormal and uncontrollable growth of cells, and causes around one out
of four deaths in the Netherlands. The ability to understand how and why cancer cells

Research into
divide so quickly can help to come up with better treatments and possibly a solution
for cancer. Stem cells from embryos can replicate or reproduce themselves, even after
many months and even more than a year after they create millions of other stem cells.
By studying these cells, scientist hope to figure out which qualities cause this long-term
self-renewal and which factors usually regulate cell proliferation. When scientists can

stem cells and

understand this, they will be able to better understand what happens in an abnormal
cell division in cancer cells.

the projections
1 8 S E C R E T S T O S TAY YO U N G
2 01 8 -2 01 9

The human body contains stem cells, stem cells are a specific type of cell that has certain
characteristics. Stem cells can divide and renew for a long time. They are non-specific
cells that canz adapt and turn into special type of cell, such as red blood cells, brain cells
or muscle cells.
Because of the discovery of stem cells and their remarkable qualities, research into stem
cells started. However, the research requires scientists to use a source that has lots of
stem cells – embryos. This lead to a debate about the ethics of the research. Despite its
controversial methodology, there are many benefits to stem cell research.
Insight into the development of cells Stem cells are the predecessors of all the other
cells in the body. Embryos in the blastocyst stage that takes place roughly three to five
days after fertilisation, contains around 100 stem cells. When the embryo develops, these
stem cells become different specialised cells within the body. Studying how the stem
cells develop to specialised cells that then develop into organs could help scientists
New medical treatments
understand the steps of the process. Then they could see clearly when possible errors
arise. • One of the most promising benefits of stem cell research is still the advancement
and creation of medical treatments. By learning how stem cells develop, researchers can
Better understanding of genetic diseases Hereditary diseases, also known as genetic
think of new treatments to activate this development or stop it. Stem cells offer a renew-
diseases, means that certain problems are passed on from a parent to a child due to a
able source of cells that could potentially replace sick cells. This means stem cells have
defect in a chromosome - a strand of deoxyribonucleic acid (DNA) that carries the genes.
the potential to help ease diseases like Parkinson’s, amyotrophic lateral sclerosis, spinal
Genes, the basic units of genetics, contain all the information for human qualities, like the
cord injuries, burn wounds, heart disease, diabetes and arthritis.
colour of someone’s eyes. Scientists study stem cells to find out where the errors take place;
that might lead to chromosome deficiencies or damaged genes. When scientists learn
where and how diseases arise, they can find a way to try and prevent or cure the disease.
16 ADRIAAN DE BRUIJN
17
•
Recent
developments
1 8 S E C R E T S T O S TAY YO U N G
Several recent developments with regard to stem cells:
2 01 8 -2 01 9
• In January 2011 researchers from the Tottori University in Japan
successfully made pacemaker cells using embryotic stem cells of mice.
This can lead to breakthroughs in the treatment of arrhythmia and could decrease the
need for electronic pace makers in human patients.
• In November 2010 research into embryotic stem cell based treatment was approved.
This therapy should help in the treatment of hereditary diseases that cause blindness in
young people.
• In October 2010, 12 years after the human embryotic stem cells were isolated for the
first time, a therapy that was directly derived from such cells was tested for the first
time.
• In August 2010, according to an article in the Daily Telegraph, scientists made syn-
thetic blood using stem cells. This could help victims of big disasters when blood banks
can’t handle the demand. The scientists say their eventual goal is created the rare blood
type O-negative. This blood type can be given to any patient but is only produced by 7%
of the population.
• In January 2010 researchers at Stanford proved that transplanted neurons, grown
from embryotic stem cells, were capable of making good brain connections in newly
born mice. This discovery that shows stem cells can be turned into specific brain cells
can lead to new treatments for problems with the nervous system such as Amyotrophic
Lateral Sclerosis and for spinal cord injuries.
18 SECRETS TO STAY YOUNG
Anti-stress
management
It is true that stress can be good for us sometimes, it can motivate us to take
action and gives us the capability to save our lives and those of others in extreme
situations. However, in our contemporary Western society we are constantly
under stress. This is caused byworking days that are too long, the fear that you
could lose your job soon, technological changes, financial pressure and a large
amount of other influences.
There are three excellent methods to fight stress. Make sure you have healthy
eating zhabits, a healthy mind and of course a healthy body.
What happens when you are stressed?
Stress is what you feel when you need to deal with more than you are used
to. When you are stressed, your body reacts like you are in danger. It creates
hormones that make your heart go faster, cause you to breathe faster and
gives you extra energy. A little bit of stress is normal and even useful. Stress can
help you when you need to work extra hard or react extra fast. When you are
constantly stressed, however, this is bad for our bodies.
Stress is linked to headaches, stomach problems, back pains and trouble
sleeping. It can weaken our immune system which makes it more difficult to
fight off potential diseases. When someone has health issues, stress can make
the situation worse. It can cause someone to be moody, tense or even depressed.
Relationships can suffer and people don’t do well at work or in school.
What can you do against stress?
The good news is that you can learn ways to control stress. You can do the follow-
ing things:
• Find out what causes stress in your life
• Find ways to decrease the amount of stress
• Learn healthy way to release stress or decrease the harmful effects
How do you measure stress?
We all know that stress really isn’t good for us. Sometime it is clear where
stress comes from and other times we have no idea what the actual issue is. It
is important to figure out what causes your stress. Keeping a stress diary can
help with this, write down every time something happens that makes you feel
stressed. Keeping a stress journal can help you figure out what causes stress and
how much stress you feel. When you know what’s causing it, you can start taking
steps to reduce stress or to manage it better.
18 ADRIAAN DE BRUIJN
19 18 SECRETS TO STAY YOUNG

• Managing stress better

Effect of
For a lot of people stress is a fact of life. For many of them it might not be possible to
eliminate stress completely, but there are plenty of ways to at least reduce stress. You
can try some of these ideas to find out if it helps:

• Handle your time better and more effectively: you will get more done with less

aging
stress if you follow a clear schedule. Think about which things are most important, and
do those first.
• Handle it better: that sounds simple, but look at how you deal with stress. Be honest
1 8 S E C R E T S T O S TAY YO U N G

about what works and what doesn’t work. Think about the things you can do better to
deal with stress.

on your
• Take good care of yourself. Make sure you get enough rest. Make sure you eat
healthy. Quit smoking and limit the amount of alcohol you drink.
• Try new ways of thinking: if you notice that you are starting to worry about some-
thing but you cannot change it, try and stop the thought. Work on letting go of things

immune
you cannot change. Learn to say “no” so you don’t always have unexpected work to do.
2 01 8 -2 01 9

Reduce stress through healthy eating habits.

What we eat and drink is fuel for our bodies. When our bodies get good food we feel

system
energetic, alert, we sleep better and we’ll live longer. If our body constantly receives
things like Big Macs, cake or fries, then your cholesterol will be too high, you will be
overweight, feel sluggish and slow and probably die years earlier than we thought.

Healthy eating habits only require a little bit of effort. The only thing you need to
do is read information about healthy food and actually take something from it.
You probably already know that fruit and vegetables are important, but also learn what The thymus, one of the important organs of the immune system,
the healthiest versions of that are (for example broccoli). is where certain immune cells (Tlymphocytes or T-cells) grow. The
thymus starts shrinking after puberty. When a person is middle
aged, then the thymus is only about 15% of its maximum size.
Eat less processed food, like white bread, white pasta, white rice and less sugar is healthy Some T-cells will kill certain disease particles immediately.
too. It is not always easy to buy food that is not processed (nearly everything in the
While other T-cells help parts of the immune system that are spe-
supermarket has been made unhealthy in one way or another). Take a few minutes
cialised in attacking different types of infections. Although the
every Sunday morning to plan the meals for the week. If you are working with a
number of T-cells does not decrease as we grow older, the function
budget, look at advertisements and buy what’s on sale (as long as it’s healthy, of
of the T-cell decreases. That is why parts of our immune system
course). The idea is that if you plan out the whole week, you stay away from temptation.
weaken.
More on stress?
http://www.optimalegezondheid.com/mini-stress-cursus-101-inleiding/
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21 18 SECRETS TO STAY YOUNG

Effects of changes
What can you
do to help
The immune system loses the ability to fight infections when we grow older.
This heightens the risk of diseases and can make vaccinations less effective. Flu
vaccinations or other vaccinations won’t work as well anymore and do not protect
for as long as expected. The immune system cannot track and correct cell defects
as well anymore, which results in an increase of cancer associated with aging.

prevent cancer
When someone ages, the immune system also seems to be less tolerant in relation
to the body’s own cells. Sometimes this leads to an auto-immune deficiency – normal
tissue is seen as foreign tissue, and immune cells attack certain organs or tissues.
Aging also influences healing of infections and wounds.
An infection is an immune response when the Aging also influences healing of infections
and wounds. An infection is an immune response when the immune system thinks there
1 8 S E C R E T S T O S TAY YO U N G

is a problem. It sends more cells to the problem. This causes swelling, pain, redness, heat Are you worried about preventing cancer? It is possible to stay ahead of cancer as well
and irritation. Inflammation is often a sign of infection, but can also be the result of an as possible through little changes in your daily life, from eating a healthy diet to having
auto immune deficiency. regular cancer screenings.
Many old people age slower. This can be a direct effect of changes in the immune system
or it can be the consequence of other issues such as diabetes and arteriosclerosis, which
You have probably heard contradictory messages about cancer prevention. Sometimes a
lead to less blood supply to certain parts of the body, for example the lower legs.
specific cancer prevention tip is recommended in research or the news and then it is
2 01 8 -2 01 9

Frequently observed problems:

discouraged in the next one. If you are worried about cancer prevention, then it is good
• Higher risk of infection
to know that little changes in your daily life can make a big difference. Consider these
• Lessened ability to fight diseases cancer prevention tips.
• Slower healing of wounds
• Auto immune diseases
• Cancer

What can you do about it?

Just like vaccinations are important to prevent diseases in children, certain things are also
important as we grow older. It is possible to get certain medication or optional vaccina-
tions through your GP, but there are a number of other things we can do ourselves to
make sure our bodies stay healthy for as long as possible. For example by:
• Getting enough exercise
• Having a well balanced diet
• Not smoking
• Limiting the use of alcohol
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23 18 SECRETS TO STAY YOUNG

Do not use tobacco

Any type of tobacco will increase the risk of cancer. Smoking is linked to different forms of
Get immunised
cancer – such as lung, blatter, cervical and kidney cancer – and chewing tobacco is linked
to cancer in the oral cavity and the pancreas. Even when you do not use tobacco, expo- Prevention of cancer also means protecting yourself against certain viral infections.
sure to second-hand smoke can increase your risk of lung cancer. Avoiding tobacco – or
deciding to stop using it – is one of the most important health decisions you can make. It
Talk to your doctor about immunisation against:
is an important part of preventing cancer.
• Hepatitis B. Hepatitis B can increase the risk of liver cancer. The hepatitis B vaccine
is routinely given to infants. It is also recommended for adults that have a higher risk
Eat a healthy diet – such as adults that are sexually active but are not in a monogamous relationship,
men that have sex with other men, and people in health care that can be exposed to
Even though making healthy choices in the supermarket and during meals cannot always
infected blood or bodily fluids.
guarantee prevention of cancer, it can help reduce the risk of cancer significantly. Consid-
er the following guidelines for a healthy diet: • Human Papilloma Virus (HPV). HPV is a sexually transmittable virus that can lead
to cervical cancer. The HPV vaccine is available for men and for women that are
• Eat lots of fruit and vegetables – Try to base your diet around fruit, vegetables and
younger than 26 and that did not receive the vaccine as a child.
other plant-based foods. Whole grains and beans are good alternatives as well.
1 8 S E C R E T S T O S TAY YO U N G

• Limit the amount of fat – eat lighter and healthier by choosing foods that are less rich
in fat, especially the ones that originate from animal sources. Fatty diets are usually high Detect it early on
in calories and can increase the chance of overweight or obesity – who in turn increase
Regular self-checks and professional screening for different types of cancer – like
the risk of cancer.
skin, colon, prostate, cervical or breast cancer – increase the likelihood of detecting
• If you choose to drink alcohol, only do this in moderation. The risk of different forms of cancer. When you catch it early on, the treatment is more likely to be successful.
cancer, including breast cancer, lung, kidney and liver cancer increases with the amount Take cancer prevention into your own hands today. The reward will last you a lifetime.
2 01 8 -2 01 9

of alcohol you drink and how often you drink.Ensure a healthy weight and plenty of
exercise
A healthy weight can reduce the risk of different types of cancer, like breast cancer,
prostate cancer, lung cancer, colon cancer and kidney cancer. Exercise is important too.
Besides helping you regulate your weight, exercise itself can reduce the risk of breast
cancer and colon cancer.

Protect yourself against the sun

In the Netherlands, we love to throw ourselves in the sun. And if the weather is not good
enough, many of us quickly jump in a tanning bed. Skin cancer is one of the most
prevalent types of cancer – and easily preventable. Use these tips:

• Avoid afternoon sun. Stay out of the sun between 10 am and 4 pm; that is when the
sun rays are at their strongest.
• Stay in the shade. When you are outside, stay in the shade as much as possible.
Sunglasses and a large hat can help too.
• Cover exposed areas. Wear densely woven, loose-fitting clothing that covers as much
of your skin as possible. Choose light or dark colours that reflect more UV radiation.
• Try not to save on sunscreen. Use plenty of sunscreen when you are outside and put it
one more than once a day.
• Avoid sunbeds. These are just as harmful, if not more harmful, than natural sun light.
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25 18 SECRETS TO STAY YOUNG

Important to
keep your brain
active
1 8 S E C R E T S T O S TAY YO U N G

Many of us are afraid to lose our mental capacities when we grow older. We can keep
aging brains active to keep them younger longer. Food, physical and social activities all
play a role in keeping our brain active. Brain games and activities will stimulate our brains
and help aging brains stay more active.

Adjusting our mind set

2 01 8 -2 01 9

• Stay optimistic. How you look at your day every day will decide how you feel the rest
of the day. You can choose to only look at the positives in life. The day will go a lot better
when you have a better mind set and it will improve our sense of wellbeing.
• Treat any signs of depression. It is a common cause of decreasing cognition in older
adults. See a doctor, take medication as prescribed and avoid taking things such as
sleeping pills and alcohol.
• Sign up as a volunteer or join a group, do something that makes you feel useful. Be
socially active and make sure you are in contact with others.

Feed your brain

• Follow a healthy diet to reduce risk of cardiovascular diseases, high blood pressure
and diabetes. If you have diabeters, stick to the prescribed nutritional guidelines to keep
your blood sugar in check.
• Eat a diet that is rich in antioxidants or take them as supplements. A diet that is rich in
antioxidants protects the brain cells and makes sure that the aging brain stays healthier.
• Drink plenty of water. Water helps with blood circulation and that is important for
brain activity. Dehydration can lead to confusion, so make sure you drink plenty of water.

Train your brain

• Train your body. The old saying “healthy body, healthy mind” still goes. Exercise
influences your general health; that includes your brain. Go swimming, cycling, walking,
dancing or do yoga to keep your body and brain healthy.
• Keep your brain active every day. Play trivial pursuit games, do cross words, play word
games or make sure you read plenty every day.

· Start with something new to challenge your brain. Take up a new hobby, learn a new
language or write a book. Go on the internet to see what interests you, maybe something
like genealogy or figuring out your family history.
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27 18 SECRETS TO STAY YOUNG

Sleep patterns Why hormones

for recovery have an
1 8 S E C R E T S T O S TAY YO U N G

influence
Lack of sleep influences our cognitive functioning, our emotional health and our phys-
ical health. The immune system needs sleep to keep out diseases. Sleep disorders like
insomnia and sleep apnea can lead to fatigue, irritability, depression, forgetfulness, stress,
obesity and high blood pressure.
2 01 8 -2 01 9

Insomnia
The hormone theory of aging claims that the most important factors of aging in our
Insomnia is a general inability to fall asleep or stay asleep. Lack of exercise, not enough
bodies comes from the endocrine system. The complex endocrine system of our bodies
water, stress, fear, medicine and caffeine are common causes of insomnia. Insomnia is
regulates the hormones that in turn regulate different bodily processes. When we age,
often a symptom and not a cause. Different circumstances can lead to insomnia. About
these systems become less efficient. This leads to changes in our bodies, like with women
30-50% of people have suffered from insomnia and 10% has chronic insomnia. Since
during menopause. According to the hormone theory these changes will eventually lead
sleeping is an important part of staying healthy, we will have a look at how you can almost
to the effects of aging.
guarantee a good night’s rest.
• Unwind before bed. Instead of watching TV, try to read a book or do a few deep
There is scientific proof for this. Researchers have removed pituitary gland in mice. This
• breathing exercises.
gland regulates the majority of our endocrine system. Researches gave the mice all hor-
• Take a warm bath before bed: the warm water will help you relax and higher body mones that are currently known to be replacements for people that do not have pitu-
temperature will help you fall asleep. itary glands. The researchers concluded that the pituitary gland also produces another,
unknown hormone that has a negative effect on the aging process.
• Go to bed at the same time each night. It will give your body a constant sleeping
rhythm. Try to go to bed at the same time every night and get up at the same time every
morning.
The facts
• Avoid liquids just before bed. Fluid intake increases the chance of waking up during
Hormonal changes are an important part of aging. Whether they actually regulate the
the night.
speed at which we age or whether they are a result of other changes in the body is still
• Avoid sugar before bed. High blood sugar can lead to insomnia. A snack with lots of
protein a few hours before bed can help very well, however. unknown. It is unlikely that the hormone replacement in people will increase the life span.
• Exercise regularly: Exercise is one of the best treatments for insomnia. Some doctors prescribe human growth hormone (HGH), but there is no research that
• Avoid alcohol before bed: Although it might help, because it knocks you out, alcohol concludes that this could be the answer to the problem.
prevents you from getting deep, recovering sleep.
28 ADRIAAN DE BRUIJN

Conclusion and
recommenda-
tions
1 8 S E C R E T S T O S TAY YO U N G

For most people this is a lot of information, and fairly intimidating to take in all at once.
If you want to become older and live healthier, then in essence it can be boiled down to
two sentences:
• Make sure you live healthy (exercise, little stress)
• Make sure you eat healthy
2 01 8 -2 01 9

I know it sounds simple, but that’s because the actual

principal is quite simple. Until scientists find out what
exactly causes aging (and more importantly, how we
can counter it) there are aspects of aging that we have
no control over, but there are things we can do.
Keep a close eye on your nutrition and ensure that you
have an active lifestyle. We can compare our bodies to
an engine in a car. If you take good care of it every day,
make sure it goes for its annual check up, and put the
best fuel in it, the car will have a longer life span.

However, if you never look at the engine and only solve

problems when the car no longer works properly, there
is a big chance that it will not drive as comfortably after
a few years. When you make sure you maintain your
body, your body will give back.
My personal example of aging vitally is Dr. Charles
Eugster (photograph). This gentleman is 93 years old
and started body building when he was 87 to combat
the effects of aging. When you reach a certain age,
your muscle mass decreases drastically and he has
managed to reverse that by training with a professional
three times a week. He also maintains a healthy diet
and is very mentally active.
His motto is that aging does not have to be an experience with health problems. To him,
aging is a pleasant experience. He believes that his body has actually gotten younger
because of his lifestyle. There is no other conclusion to me than that the man’s got a point
and that he has really changed to concept of aging for me.

Best of luck,
Adriaan