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)