January/February
2007
journey in our search for health
Anti-Aging: The Science of Living
By Chris O'Brien
Any discussion of anti-aging just begs controversy. Sure, there are medically
valid reasons for wanting to turn back the clock, like managing chronic
illnesses or genetic conditions. But the truth is, much of today's anti-aging
movement is fueled by the admittedly selfish desire to hold on to precious
youth. Not that the desire is a negative one: the wish for extended youth,
even eternal life, has been the stuff of human dreams for thousands of
years, resulting in countless potions, spells and magic. Now, with current
advances in medicine, extending youthfulness is becoming a dream come
true.
According to Ronald Klatz, president of the American Academy of Anti-Aging
Medicine, “Anti-aging medicine is a medical specialty founded on
the application of advanced scientific and medical technologies for the
early detection, prevention, treatment and reversal of age-related diseases.”
The goal, he says, is not only to prolong the total years of an individual's
life, but also to ensure that those years are productive, vital and well-lived.
How we age
Many theories of aging exist, and all seek to explain the fact that as
time passes the body deteriorates. Even the healthiest person on the planet
is doomed to death, eventually. But if we can understand how this process
of aging unfolds, we may be able to act earlier in life to stop or slow
some of the physical effects of getting older. Here's how scientists think
aging happens:
• DNA damage. According to DNA theorists, cellular
reproduction is a process of diminishing returns. Because of gradual DNA
damage with age, it becomes less and less possible for the body to produce
healthy new cells. A similar theory, the Hayflick theory, says that cells
are actually limited in the number of times they can divide, and that
they eventually just mutate or die.
• Neuroendocrine changes. These theories say that
both the production and uptake of hormones by the body becomes less consistent
and efficient with age. Many of the hormones, including the popularized
HGH (human growth hormone) are partially responsible for vitality and
strength in younger people. Waning and inconsistent levels lead to overall
physical decline. Scientist also believe other hormones, such as cortisol--the
hormone associated with stress--disrupt the body's overall hormonal cycle
and balance, and cause damage to the cells.
• Free radical damage. By now, we're all pretty
familiar with these buggers. They're in tobacco smoke, alcohol, fatty
foods, and polluted air and water. These electron-imbalanced molecules
cause damage to cellular membranes, which can unleash a cascade of negative
effects on a cellular level and lead to accelerated symptoms of aging,
such bad skin and health. They may also contribute to serious diseases
like cancer and dementia.
• Membrane rigidity. Cell membranes, which are
responsible for taking in nutrients and expelling waste, become more rigid
and less efficient with age. Therefore, fewer nutrients are allowed in
while less waste is expelled out. As a result, cells become more and more
toxic and mutate or die.
• Mitochondrial decline. The mitochondria are energy-producing
“engines” in every cell, running on a special fuel called
ATP (adenosine tri-phosphate). Over time, they become less efficient--like
an old car--while the body simultaneously produces less ATP for fuel.
Less fuel and an old cellular engine show up as lower strength and endurance,
as well as a reduced inner vitality throughout the body from individual
cells to organs to body systems.
Many more theories of aging exist, but as you can see, they all have a
common theme: as time goes by, some biological mechanism that worked like
a charm when you were 15 years old starts to falter or fail. And from
the inside out, from the tiniest cells to skin covering our body, things
just aren't as new and efficient as they used to be.
In a logical fashion, anti-aging medicine seeks to stop the bad reactions
from happening, such as eliminating free radicals, or keep the good reactions
alive-for example, using supplements to balance hormone production. Hopefully,
the net result is longer youth and all its trimmings. While intense medical
therapies are available, such as hormone replacement therapy (HRT), most
anti-aging approaches simply slow the roll down the hill through lifestyle
change and supplementation.
After several decades of scientific validation and research, the anti-aging
community has boiled down its tips on living longer, younger and healthier
to a handful of essentials. Basically, don't do the things that directly
or indirectly lead to poor cellular health, and emphasize the things that
support it. Here's the short list:
Change your diet. You already know the drill: base your
diet on whole, organic foods, especially fruits and vegetables, nuts,
seeds, lean protein and whole grain; avoid saturated fats, processed foods
and artifical ingredients. And focus on antioxidant-rich foods; the best
include berries, red kidney beans, pinto beans, artichokes, prunes, apples,
pecans and cherries, black plums and-surprise-Russett potatoes. In addition
to living longer, if you eat well you'll live better, with healthier skin,
better energy levels, a more potent sex life and overall happier mood.
Move more. Here's another belabored-but often ignored-point:
exercise increases longevity and well-being. A regular regimen is crucial
in maintaining hormone balance for both men and women. That includes helping
the body produce the right amounts of the hormones you need, like testosterone
and progesterone, while reducing levels of aging hormones, like cortisol.
Studies have shown that Americans who are more active live longer. Even
moderate activity--the equivalent of just walking for half an hour a day-has
been shown to increase life span by a year and a half. And, like eating
well, a regular exercise program can help you maintain your ideal weight-a
critical factor in living longer.
Eat like a bird. A growing body of research is supporting
the idea that eating less slows aging. Reducing calorie intake by 30 to
50 percent has been shown to increase lifespan, as well as reduce the
incidence and delay the onset of age-related disease. Restricting calories
retards inflammation and reduces risk factors for heart disease, including
blood pressure, glucose levels and cholesterol levels. And in societies
where caloric intake is dramatically restricted for cultural or religious
reasons, people tend to live longer. But calorie restriction isn't fasting;
you'll still eat good, healthy foods-just lots less of them. The best
way to start: cut portions in half, and see how you feel after a few days.
Bag more Zs. A good night's rest is a major contributor
to hormone production and uptake in the body. Healing and repair on a
cellular level also take place during sleep. And sleep supports the heart
and brain, while boosting mood and energy levels. If you're having a hard
time sleeping, an herbal supplment can help; melatonin, a natural hormone
that induces sleep, is also thought to have anti-aging benefits (see below).
If you're a seasoned insomniac, consider lifestyle changes, including
meditation, relaxation techniques and even Cognitive Behavioral Therapy;
a recent study showed that it's even more effective than drugs in preventing
insomnia.
Kick your habits. Give up your vices, especially smoking,
drinking and drugs (including prescription and over-the-counter medications).
We're not saying you should ignore your doctor's orders or give up life-saving
drugs, but if you fill a prescription or head to the cough syrup aisle
every time you get a sniffle or a headache, you're probably doing yourself
more harm than good. Drugs interrupt the body's natural functions, like
hormone production, digestion and immunity, create imbalances in gut flora
which directly connects to energy and immunity, and cause cellular damage.
It won't hurt you to limit other bad habits, like caffeine and too much
sugar. On the bright side, however, anti-aging experts say sex is a great
habit.
Change your attitude. It's scientifically proven: happier people are healthier;
we could call it the joy of living. With that disposition comes less stress,
more healthy hormones, friendships and a fulfilling, active lifestyle.
There are recorded accounts of people beating cancer using only laughter
and positive thinking. But nobody's ever even kicked a cold as a curmudgeon.
Supplements. Lots of supplements claim to promote youth
and longevity, but only a few really deliver. Some to try (as always,
check with your health care advisor before beginning any supplement regimen):
• DHEA (dehydroepiandrosterone), acts as a precursor
to hormones; if the body has adequate DHEA, it can manfacture enough estrogen,
progesterone and testosterone to keep the body's levels in balance. And
while a recent study from the Mayo clinic labeled DHEA ineffective in
anti-aging, football players and professional bicyclists are banned from
using it--so who knows?
• Melatonin, used to promote sleep and also thought
to limit DNA damage, may prolong healthy cell replication. (Because this
natural hormone will make you drowsy, take it only before bed.)
• Antioxidants, including vitamins C and E, selenium,
green tea, grape seed extract and various herbs, are critical in limiting
free radical damage.
Sifting through all the info out there on anti-aging can get old. So unless
you have a serious condition that requires major medical intervention,
keep it simple. Practicing a healthy lifestyle and taking some supplements
can not only help you live longer and with more vitality, it can also
give you a nice ego boost by shaving a few years off your face and figure.
You won't live forever, but with a good approach, you'll probably be able
to live an active, robust, fulfilling-and extended-remainder of your life.
Anti-aging resources:
www.worldhealth.net/The
American Academy of Anti-Aging Medicine – news, info, resources,
www.antiaginginfo.net/Basic
info, articles, links.
www.lef.org/anti-aging/Life
Extension Foundation site. Links to overview info on most anti-aging supplements
and remedies.
“The New Anti-Aging Revolution: Stopping the Clock
for a Younger,
Sexier, Happier You." Ronald Klatz and Robert Goldman.
(Basic Health Publications; 3rd edition, 2003)
“The Anti-Aging Solution: 5 Simple Steps to Looking
and Feeling Young.”
Vincent Giampapa, Ronald Pero and Marcia Zimmerman. (Wiley 2004)
