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Tips to slow the aging process...

Tips to slow the aging process

My suggestions to slow the aging process in part one of this story are based on excellent science and appear to be very safe in preventing disease and possibly slowing aging in humans.

I should point out, however, that although many clinical research studies have evaluated specific treatments to slow aging in animals, there are a limited number of proven recommended treatments in humans that will prolong life. Testing humans has been difficult because of our life span.

WEIGHT AND BODY COMPOSITION

Calculate your body composition. Ideal body weight, waist circumference, waist/hip ratio and body composition are important to your overall health. The ideal body weight is based on body weight and body mass index. (Click here to calculate your BMI and take an interactive quiz to determine your biological age.) Body fat in men should be less than 18 percent and in women less than 22 percent. The waist circumference should be less than 36 inches in men and less than 31 inches in women.

NUTRITION

Eat an anti-inflammatory diet. We should all consume 10 servings of relatively uncooked fresh fruits and vegetables per day – ideally, six vegetables and four fruits of multiple colors, especially a variety of dark berries and grapes. We also need to reduce the refined carbohydrates and foods that spark a sudden surge in blood sugar levels (high on glycemic index) and increase complex carbohydrates and fiber. It's important to reduce saturated fats, reduce inflammatory omega 6 fats and eliminate trans fats. But we need to increase omega 3 fatty acids – such as cold water fish and nuts – and omega 9 fatty acids, like olive products, olive oil and nuts. We should eat more high-quality vegetable protein and high-quality animal protein, such as cold water fish, wild game and grass- or range-fed meat. And to slow the aging process, it's important to avoid caffeine and all sodas, diet or otherwise. And of course, we should eat less refined, processed and fast foods. And please, avoid high fructose corn syrup.

Special Consideration: Did you know that caloric restriction has been shown to increase the life span in primates and rodents by 40 percent or more? But getting those results requires reducing total caloric intake by 30-40 percent, which is no easy feat. Caloric restriction forces an optimization of the metabolism and may alter the entire genetic programs of your body. It reduces cellular damage and disrupts certain hormonal levels. Another more practical method is to fast for twelve hours after 5 p.m. each day for three to four days per week. This achieves caloric restriction and increases growth hormone and male and female sex hormones, but reduces insulin and cortisol levels and may have a positive impact on how genes age. Click here to read more about this new approach to caloric restriction.

WATER

Consume at least 100 ounces of filtered or bottled water – from glass, not plastic. (Plastic may contain toxic chemicals that get into the water over time.) Add some fresh lemon or lime to each glass.

SMOKING

Avoid all tobacco products … active or passive.

EXERCISE

Exercise for at least one hour per day, including a combination of aerobics, resistance training, flexibility and agility exercises. The aerobic exercises should achieve about 70 percent of the estimated maximum heart rate for your age and can be a variety of exercises. Rotate your resistance training among different muscle groups, too. The good news is that hour per day doesn't have to be continuous – you can divide the time into 15 or 30 minute segments. Remember also that any exercise that you do will help. Start slowly with less time and less strenuous exercises and increase the duration and level of exercise over the next several months. Exercise your mind as well with reading, crossword puzzles, math, memory tests and other mental exercises.

RELAXATION, SPIRITUALITY AND RELIGIOUS COMMITMENT

Reduce stress and enjoy life. All of these approaches to reduce stress and provide inner peace will improve your overall health and slow the aging process. Reductions in stress hormones, such as cortisol and adrenalin levels, help to reduce blood pressure and heart rate, while they improve immune function and brain function. Maintain an optimistic attitude and be a positive thinker. Be adaptable and forgiving. Practice safe and frequent sex with your mate. Have a lot of love in your life and maintain friendships – social, family and intellectual connections. Consider having a pet.

ALCOHOL

Consumption of small amounts of alcohol per day may increase your life span and reduce the incidence of cardiovascular disease. Although any alcohol may be effective, red wines – especially those with high resveratrol (found in the skin of red grapes) such as Pinot Noir, Cabernet, Merlot, Zinfandel and Shiraz – may be the best. A six-ounce glass of red wine per day is optimal. More is not better and has detrimental health consequences. An even better way to get resveratrol in your diet is to take a purer form as a supplement, described below.

NUTRACEUTICALS, VITAMINS ANTIOXIDANTS AND MINERALS

Take a good multivitamin and additional anti-aging supplements. Although there is no definitive proof in humans that specific nutraceuticals, vitamins, antioxidants and minerals extend life expectancy, there is data in animal models that specific supplements are effective in extending life span. So what should you take? Coenzyme Q-10, R-Lipoic acid, acetyl-L carnitine, phosphatidyl serine, glycerophosphocholine, N-acetyl cysteine, EGCG, resveratrol, grape seed extract, polyphenols, vitamin C, B vitamins, selenium, zinc, lycopene, garlic, ginkgo, Gamma/Delta tocopherol and tocotrienols (forms of Vitamin E), royal jelly and omega 3 fatty acids (fish oil) all increase life span and cognitive function in rats.

Also, women and men need 2,000 IU or more of Vitamin D per day. Women need 1,500 mg of calcium with other bone minerals. For an added bonus, try to incorporate anti-inflammatory spices like ginger and turmeric (98% curcumin) in your food preparation.

There are things to avoid as well: Do not take a multivitamin with preformed Vitamin A or one with Beta Carotene or d- or dl-alpha tocopherol (vitamin E). And males should avoid supplemental iron.

Recent studies have shown that increasing blood levels of the powerful intracellular anti-oxidant glutathione and maintaining enzymes that produce glutathione or reduce its destruction will reduce heart attack, stroke, high blood pressure, cardiovascular and vascular diseases and cancer. Many foods and nutritional supplements will increase intracellular levels of glutathione such as R-lipoic acid, N-acetyl cysteine, selenium, whey protein, broccoli , vitamin C and E, as well as a few others.

Resveratrol shows the most promise as an anti-aging nutrient. According to Greek Mythology, the hapless mortal Tithonus mistakenly asked the goddess Eos to confer eternal life rather than eternal youth. He thus found himself condemned to immortal decrepitude. A new report suggests that if Tithonus had cut a deal with Dionysus, the god of wine, he might have fared much better. Resveratrol is a polyphenol found in red wine, the skin of unripe red grapes, grape seeds and purple grape juice. It's also found in smaller amounts in peanuts and in the roots of a Chinese medicinal herb (Polygonum cuspidatum) and a South American shrub (Senna quinquangulata).

The dose needed in humans to achieve an anti-aging effect is not known, but based on the doses that have been shown to be effective in animals, most scientists recommend the equivalent of 150 mg per day for an average adult. Since a bottle of red wine contains only about 1.2 mg of resveratrol, supplements are necessary in order to consume a recommended dose. Designs for Health as well as other neuraceutical companies now offer resveratrol supplements.

No short or long-term adverse effects have been noted to date. For more about resveratrol, click here.

REACHING YOUR POTENTIAL

The potential life span of the human could be as high as 129 years. Several individuals have come close. Jeanne Calment of France (1875-1997) lived to be 122 years old, Elizabeth Israel of the Dominican Republic (1875-2004) reportedly lived to be 128 and Elizabeth Bolden of Tennessee (1890-2005) lived to be 115 years old.

Studies in humans still are needed to better understand the aging process, but based on many animal studies, these recommendations will increase life span. So it seems prudent to consider many of the treatments that are safe as outlined in this article if you are seeking that youthful and healthy life. Remember, it's never too late to start. Now that you have the knowledge, information and capacity to slow your aging process, what are you waiting for?

To your life, good health and slower aging.