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Dear Doctor,
I’m interested in healthy aging. What tips can you give me and is there
any research to indicate what really works?
A.G., Billings
Dear A.G.,
Healthy aging is a
topic that is of interest to many people.
By using the term “healthy aging” we mean increasing the number of
healthy years as opposed to just increasing longevity. Most people don’t care to live more years
if all that means is more disability.
What we want to do is maximize the power of
our bodies and minds for as long as possible. At this time the average American at 60
years old can expect to spend 25% of their remaining years with one or more
serious physical or mental disabilities requiring assistance with
activities of daily living. This can
be changed. According to a study in Lancet, 1997 “75% of health and life
expectancy after the age of 40 is modifiable based on lifestyle,
environment and nutrition.” The New England Journal of Medicine,
1998 reported that “not only do persons with better health habits survive
longer, but in such person’s disability is postponed and compressed into
fewer years.”
As you may imagine
there are many factors involved in healthy aging: genetics, toxic exposure,
nutrition, exercise, sleep, stressors, and hormone balance, to name a
few. In this article we will focus
on 4 things that are proven in the research to make a difference in healthy
aging.
1.Take a multivitamin
– A USDA survey of 21,500 people found that not a single person consumed
100% of the RDA for 10 essential nutrients.
Less than 10% of people achieve the recommended 5 servings of fruit
or vegetable per day. It’s no wonder
that the Journal of the American
Medical Association, 2002 reports that “Although the clinical syndromes
of vitamin deficiencies are unusual in Western societies, suboptimal vitamin status is not. Because suboptimal vitamin status is
associated with many chronic diseases, including cardiovascular disease,
cancer and osteoporosis, it is important for physicians to identify
patients with poor nutrition or other reasons for increased vitamin
needs. Most people do not consume an
optimal amount of vitamins by diet alone…. It appears prudent for all
adults to take vitamin supplements.”
2.Eat plenty of Omega 3 fatty acids
and avoid trans fats – Many of the chronic degenerative
diseases of aging (cancer, Alzheimer ‘s disease, heart disease and
arthritis) are associated with excess inflammation. Omega 3 fats help to
reduce inflammation. From The New England Journal of Medicine,
2002: “Omega 3 fats found in fish are strongly associated with a reduced
risk of sudden death.” From Lipids, 1999: “Low DHA (omega 3 fat)
is a risk for Alzheimer’s disease.”
Lastly from Cancer Causes and
Control, 2003: “Increased intake of fish was associated with a
significant decreasing trend (30% reduction) in breast cancer compared with
lowest intake.” Trans
fatty acids, on the other hand, are toxic and will bump Omega 3 fats out of
cell membranes. They have negative
effects on cholesterol, decrease HDL (good cholesterol) and make the blood
stickier than usual. The journal Metabolism, 2002 found that “trans
fats have stonger adverse effects than saturated
fats.” The Institute of Medicine
of the National Academy of Sciences, 2002 reports “there is no safe level
of trans fatty acids and people should eat as little of them as
possible.” Trans
fats are also known as hydrogenated oils and are found in many packaged
foods including margarine and deep fried foods.
3.Maintain balanced blood sugars –
Elevated blood glucose (diabetes)
causes tissue damage in every area of the body. This results in accelerated aging, onset
of disease and early disability.
Part of this is because high glucose causes elevated insulin. Elevated
insulin is associated with increased risk for obesity, cancer, heart disease
and inflammation. So, watch white
sugar, breads and pasta in your diet.
4. Maintain adequate muscle mass –
As we age the amount of lean muscle mass we have becomes an indicator of
overall healthfulness. This is
because lean muscle mass is the protein pool we draw on during
illness. If adequate muscle mass is
unavailable, then we are unable to fight infections efficiently making us
more susceptible to the detrimental effects of illness. Additionally, muscle mass contributes to
balance and improves our ability to stay active and involved with the
things that interest us.
In summary, many
aspects of healthy aging are within our control. Because healthy aging is dependent on
optimal physiological, biochemical, structural and social function, there are
going to be individual differences in what is needed. However, paying attention to omega 3
fats, adequate vitamin intake, balanced blood
sugar, maintaining muscle mass and avoiding trans fats will go a long way
toward the goal of healthy aging.
Yellowstone Naturopathic
Clinic
720 N. 30th St.
Billings, MT 59101
PHONE 406·259·5096/FAX 406·248·5655
ync@180com.net
Dispensary
406·254·9682
dispensary@yncnaturally.com
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