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Aging
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What is Aging?
No one likes any of the words associated with aging. We don't want to hear things like "gradual decline" or "normal slowing down." We know in our hearts that nothing looks or works "better" when it's older, from our kidneys to our computers, from our skin textures to our Saabs.
Rather than getting depressed about the prospect of getting older, however, it makes a lot more sense to learn what happens as the years go by and how you can slow or delay the aging process.
By definition, aging is the gradual decline or normal slowing down of body systems and functions that occurs naturally as people grow older. Changes that begin in middle age continue or accelerate in old age. Hearing and eyesight become less acute. The skin loses some of its resiliency and becomes wrinkled. Hair turns gray, thins and may even fall out. Joints lose flexibility, bones become less dense and height may diminish as the cartilage that cushions bones shrinks after years of wear and tear.
Aerobic capacity declines as the lungs take in less oxygen and the heart pumps less forcefully during exercise. Memory lapses become more frequent. A weakened immune system increases susceptibility to colds, flu and other infectious illnesses. The risk of developing heart disease, cancer and other serious diseases also rises.
The good news is that although all body systems age, they do so according to different timetables, which vary significantly from person to person. How people age is largely a function of how they live.
By staying active both physically and mentally, eating a healthy diet, not smoking, drinking only in moderation, avoiding excess sunlight and taking the right nutritional supplements, you can actually delay, prevent and perhaps even reverse many of the negative effects of the aging process.
And you definitely can set your biological clock (the genuine "you") a decade, or even more, behind your chronological clock (the "number of years" you).
Key Symptoms
What Causes Aging?
Aging is a natural part of living. From conception, body cells divide a genetically determined number of times, die and are replaced by new cells. Over time, the process slows down, resulting in a gradual deterioration of all body systems. Some of this deterioration cannot be avoided. Some of it, however, may be due to the action of unstable oxygen molecules, called free radicals, which accelerate the aging process.
Although free radicals are normal by-products of cellular activity, environmental factors, such as cigarette smoke, excessive alcohol, air pollution, X rays, and solar radiation, promote their formation. Free radicals can be reduced or their effects countered by avoiding the factors that foster their development and by increasing the body's supply of antioxidants. Whether produced by the body or obtained through dietary sources and supplements, antioxidants help slow the aging process by combating and disarming free radicals.
Treatment and Prevention
Yes, it's true, there is no fountain of youth. Despite incredible advances in cosmetic surgery, even the face-lifted rich are all aging. But a healthy diet and sensible lifestyle can help you maintain physical and mental vigor and minimize or prevent some of the ills often associated with old age.
Antioxidants and other nutritional supplements can also contribute significantly to healthy aging by fighting the harmful effects of free radicals, improving the functioning of your immune system and targeting specific age-related complaints, such as joint pain and memory loss.
And remember, even if your diet and lifestyle have left something to be desired in the past, it is never too late to start making healthy changes.
Just a reminder: If you have a serious medical condition or are taking medication, it's always a wise idea to talk with your doctor before beginning a supplement program.
How Supplements Can Help
To start, everyone needs a daily high-potency multiple vitamin and a high-quality antioxidant combination. These provide vitamins essential for the health of every cell in the body as well as antioxidants to cancel the aging effects of altered oxygen molecules called free radicals. Among the most important nutrients are the B vitamins (especially folic acid and vitamin B12), vitamin C, vitamin E, and selenium.
Folic acid is needed for proper cell growth and division and helps reduce levels of homocysteine, an amino acid-like compound associated with increased heart disease risk.
Vitamin B12 works with folic acid and is needed for optimal cell growth, brain and nerve function. With age, the ability to absorb vitamin B12 from food decreases so supplementation becomes extremely important.
By blocking the effects of free radicals, antioxidants vitamin C and vitamin E help protect against age-related conditions such as heart disease, stroke, cataracts, and even some forms of cancer. Underappreciated until just a few years ago, the mineral selenium, another powerful antioxidant, helps bolster the immune system and protect against certain cancers.
Present in most high-quality antioxidant combinations are the new so-called "super antioxidants," including alpha-lipoic acid, grape seed extract, and coenzyme Q10. All are potent free-radical scavengers whose effects are considered many times more powerful than vitamins C and E.
If you don't eat fish at least twice a week, fish oil capsules can supply the omega-3 essential fatty acid found to protect against heart disease and fatal heart arrhythmias. Evening primrose oil contains gamma-linoleic acid (GLA), crucial to several body functions and often in short supply as the body ages. Another prime source of omega-3 essential fatty acids, flaxseed oil helps prevent a variety of degenerative changes in the body, nourishing both the skin and hair.
Hip fractures are a leading cause of death, especially among post-menopausal women. Because bone density start to decline years before menopause, most women need a daily bone-building formula with calcium and magnesium. Men over age 45 (especially if prostate problems run in the family) may want to include saw palmetto to keep their prostate glands functioning well. Eating lots of tomato products provides a rich supply of lycopene, a carotenoid shown to protect against prostate cancer.
Digestive enzymes also steadily decline with age, preventing the body from absorbing enough nutrients. If you're over age 45 or so and are experiencing virtually any digestive problems, consider adding digestive enzyme supplements with every meal.
If you're experiencing some stiffness in your joints, or have a family propensity for arthritis, consider glucosamine sulfate as part of your daily regimen. This valuable supplement has been shown to repair joints damaged by the ravages of osteoarthritis.
Produced by the adrenal gland, DHEA (dehydroepiandrosterone), is a pre-hormone (meaning that it converts into various hormones on an as-needed basis) and its levels plummet with age. When DHEA is restored to youthful levels, studies show that a person's energy, strength, alertness and overall sense of well-being all improve. Your doctor can measure your level of DHEA and if needed, you can take supplemental DHEA to restore levels to normal.
Finally, many studies attest to the positive results of using the herb gingko biloba to improve the decline in mental function that may accompany getting older. The amino acid-like phosphatidylserine can also be very useful for improving both memory and cognitive abilities.
>Get supplement dosages and tips in our Nutricraze Supplement Recommendations for Aging.
Self-Care Remedies
If you smoke, stop. Nothing you can do can counter the negative effects of smoking on your health and longevity.
To build and maintain muscle strength and bone mass, start (or continue) a regular program of weight-bearing exercise, such as walking or weight training.
Maintain a healthy weight for your age and sex, and eat a healthy diet that is low in saturated fat, cholesterol and salt, and high in fiber and antioxidants. Fruits and vegetables are rich in both fiber and antioxidants. Consume a variety of them every day.
Drink only in moderation.
To slow the effects of aging on the skin, avoid excessive sun exposure. When you do go out in the sun, protect yourself with sun block (SPF 15 or greater).
Drink about 6 to 8 ounces of water four to six times a day.
When to Call a Doctor
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