Exercise Slows Down Aging

Exercise has many health benefits, but it could also help your cells stay young.  Research in Germany shows long-term physical activity has an anti-aging effect on the body at the cellular level.

The study, published in Circulation: Journal of the American Heart Association, finds intensive exercise helps prevent the shortening of telomeres -- DNA that protects chromosomes from damage.

The shortening of telomeres, say the researchers, limits the number of divisions cells can make and speeds up the "biological clock." Longer telomeres slow the aging of the cardiovascular system.

The researchers measured the length of telomeres in blood samples from two groups of professional athletes -- professional runners with an average age of 20 and middle-aged athletes with a history of continuous endurance exercise since their youth whose average age was 51.

The exercisers were matched by age to two groups who were healthy nonsmokers, but not regular exercisers.

"The most significant finding of this study is that physical exercise of the professional athletes leads to activation of the important enzyme telomerase and stabilizes the telomere," lead author Dr. Ulrich Laufs of Saarland University in Homburg, Germany, says in a statement.

"This is direct evidence of an anti-aging effect of physical exercise. Physical exercise could prevent the aging of the cardiovascular system, reflecting this molecular principle."

 There are many ways to exercise.  You could either go to the dance studio or the gym or jog at the park.  It doesn't matter.  The important thing is, get moving!

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Retinoids For Beautiful Youthful Skin

Been trying countless of skin products that do not work? Retinoids have been used for decades and they are here to say.  Why? Because they really do their job.  Here are some good reasons to at least give retinoids a try:

1. Retinoids’ efficacy is well-established. Retinoids debuted in the 1970s as an acne treatment. Soon, patients started reporting other benefits: They noticed less wrinkles, less discoloration and brighter, smoother skin. Since then, retinoids have been extensively studied. Rigorous, double-blind research has shown their efficacy time and time again. Richard Glogau, M.D., clinical professor of dermatology at the University of California, tells Good Housekeeping, “These vitamin A derivatives have a better-established track record than any other wrinkle-reduction creams.” Adds John J. Voorhees, M.D., chairman of the dermatology department at the medical school of the University of Michigan, in The New York Times: “To my knowledge, this is the only drug for which there has been crystal-clear demonstration that it works on the molecular level.”
2. Retinoids shrink signs of aging. Retinoids truly rejuvenate and repair the skin. They’re actually considered the gold standard in anti-aging. “I can tell from across the room if someone is using a prescription retinoid--they're that effective," Leslie Baumann, M.D., director of cosmetic dermatology at the University of Miami, tells Prevention magazine. Retinoids reduce fine lines and wrinkles, diminish roughness and fade brown spots and hyperpigmentation.
3. Retinoids actually build collagen. Collagen gives skin its youthful look by providing structure, firmness and fullness. However, aging and sun exposure deplete collagen, making you look older. Research has shown that retinoids come to the rescue by preventing photo-aging and causing collagen to build. They also normalize the cells, which tend to act erratically as we age, according to California dermatologist Min-Wei Christine Lee, M.D., in The New York Times. As a result, retinoids genuinely reduce fine lines and wrinkles.
4. Retinoids attack acne. Retinoids are excellent exfoliants, revealing clearer — and younger, more radiant — skin. “They sweep away the dead cells that cause whiteheads, blackheads and clogged pores,” dermatologist Heidi A. Waldorf, M.D., tells Allure magazine. Retinoids are also fantastic at reducing oil production and can effectively treat severe acne.
5. Retinoids even treat psoriasis. Because retinoids normalize cell activity — in psoriasis, skin cells grow too quickly — they’re effective at treating psoriasis. In 1997, the topical retinoid tazarotene was approved by the Food and Drug Administration (FDA) as a psoriasis treatment. Clinical studies have shown that it works, providing long-term benefits and maintaining results, reports the American Family Physician. Along with tazarotene, a topical corticosteroid is often prescribed, which reduces irritation (a side effect with tazarotene, like other retinoids), enhances tazarotene’s efficacy and decreases corticosteroid’s side effects, according to the American Academy of Dermatology (AAD).

Here are some things to keep in mind when using retinoids:

• Don’t be alarmed if your retinoid cream causes your skin to dry out, peel and redden. In fact, it’s common for skin to look worse before getting better. According to Good Housekeeping, your skin should adapt within six to 12 weeks.
• Apply a small amount. Because retinoids are incredibly powerful and can dry out and irritate the skin, it’s best to apply a pea-sized amount to your entire face. Applying too much of the product won’t get you better skin faster; instead, it’ll create more peeling, dryness and redness.
• Be especially diligent about applying sunscreen. Retinoids make skin more susceptible to sun damage and sunburn. To protect your skin, apply retinoids at night and wear a broad-spectrum sunscreen with SPF 30 or higher when heading outdoors.
• Avoid using harsh exfoliants or other potentially irritating products. Piling on other powerful products can intensity your irritation, so you may need to adjust your routine. Tell your dermatologist about all the products you’re currently using. This way, he or she can help you create the best, gentlest routine with your retinoid.
• Avoid layering alpha hydroxy acids (AHAs) or beta hydroxy acids (BHAs) with retinoids. AHAs and BHAs can make retinoids less effective. On her Web site, Skin Type Solutions, Dr. Baumann suggests using these products at separate times: Use AHAs and BHAs along with sunscreen in the morning, but leave retinoids for night-time.
• Don’t apply immediately after cleansing. Apply the retinoid 20 to 30 minutes after washing your face, making sure skin is completely dry. This helps to minimize stinging and irritation.
• Use a gentle moisturizer regularly. Because retinoids dry out the skin, moisturizer is key in combating dryness and flaking. About’s acne guide, Angela Palmer, recommends using a moisturizer that’s noncomedogenic, fragrance-free and hypoallergenic.
• Hold off on waxing. Because retinoids can make skin extra sensitive and prone to peeling, either stop waxing altogether or postpone it, at least until your skin has acclimated to the retinoid. Dr. Waldorf suggests the following for safe waxing in Allure: Stop using the retinoid two days prior to your wax and two days after; tell the esthetician what you’re doing; and apply 1 percent hydrocortisone cream immediately after the wax to minimize irritation.
• Start slowly and build gradually. According to Prevention, for the first two weeks, use your retinoid every third day; for the next two weeks, use it every other day. For some women, every other day is enough to maintain great results; others can tolerate daily use. You can also start your retinoid in the summer when humidity makes skin less prone to drying out.
• Keep in mind that you won’t see immediate results. You’ll see some improvement around three to six months, though optimal results are more likely in six to 12 months, according to the Harvard Publications Special Report.

For more information as to whether or not you should use retinoids and what brand you should buy, ask your dermatologist.

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The Dracula Therapy

Dubbed the 'Dracula Therapy',the Stimulated Self Serum Skin therapy (aka S3 Therapy) is the hottest news in anti-aging right today.  It was introduced by the innovative London-based French cosmetic doctor, Daniel Sister.

The S3 therapy involves having your face injected with your own blood. The blood is then separated into the red blood cells, the clear serum and the platelets. Then, after vitamins and amino acids have been added, the enriched serum is injected back into your face.

This, according Dr Sister, stimulates DNA repair, heals scars and makes dry, wizened, wrinkled and lacklustre skin look and feel younger naturally, without the need for synthetic fillers or harsh and painful lasers or peels.

The procedure may sound weird, but surprisingly, the idea come from another respectable medical procedure.  For more than two decades, dentists have used patient's own serum to make receding gums regenerate themselves.  And in the U.S., several studies indicate that injecting platelet-rich plasma into sports injuries can lead to faster recovery.

The secret? The serum is rich in growth factors, natural proteins that can supercharge healing and reverse damage in the body.

Dr Sister says: 'I thought, if serum therapy was good enough for bones and soft tissue like gums, then it could do even better in the skin.'

He decided to combine platelet-rich plasma therapy, which involves deep injections into damaged soft tissue, with the traditional French beauty treatment, mesotherapy, which involves dozens of tiny injections of vitamins and minerals into the superficial layers of the skin.

S3 Therapy starts with the drawing of the blood from the patient's arm - four vials of it - which are put in a centrifuge to separate out the red cells. The doctor then siphons off the yellowish clear liquid at the top and mixes it with vitamins and proteins. The plasma is then injected to the patients' face, from the hairline to the jawline.

Does the procedure hurt? According to a patient, it does quite a bit. The same patient reports that her face did not bleed, but there was a little mild redness. According to her, there were deeper injections around the eyes, forehead, from nose to mouth, and between the eyebrows, but they barely hurt.

The treatment finishes with a nice lie-down under red and blue therapeutic lights, which are good at healing skin and destroying bacteria, including the bacteria that cause acne. The skin shoud look fine the next day. 
The real changes to the skin will be noticeable over the next few weeks as the magical growth factors turn back the clock.

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So You've Hit the Big 4-0...What You Can Do for Your Skin

As a 40-something, you might be noticing more lines around your eyes, mouth and forehead and your complexion might be looking dull and dry. Fortunately, there are simple adjustments you can make to boost your complexion. Here’s what you can do to achieve healthier, more radiant skin.

SWITCH UP YOUR SKIN CARE

Throughout the years, you’ve probably developed a good routine of cleansing, exfoliating and moisturizing. However, your 40s are a time to re-evaluate your skin and update your regimen. How much you’ll need to adjust your routine will depend on how you’ve treated your skin thus far.

Dermatologist Joshua Fox, M.D., tells WebMD, “If you wore sunscreen, if you did some preventive care, then you may not notice any major difference in your skin.” But, “If you didn’t do those things, then fine lines and wrinkles are definitely on the upswing once you hit 40,” he explains.

Whether you need to make major changes or just several tweaks here and there, consider these tips:

• Add powerful products. If you aren’t using an anti-aging topical treatment, now is the time to start. Look into powerful ingredients such as alpha hydroxy acids and retinoids, both of which stimulate collagen synthesis, helping to reduce fine lines and wrinkles and attain a younger, more radiant complexion. Because retinoids are only available via prescription, consult your dermatologist.
  
• Reconsider your skin type. As we age, not only does skin experience a loss of collagen and firmness, but our skin type tends to change, too. Usually, the skin gets drier, so even though you might’ve spent your entire life with normal skin, you might need to shop for products for dry skin. Make the switch by looking for hydrating cleansers and thicker creams (instead of moisturizer or lotion).
• Address acne. To many women’s surprise, acne can become a regular problem during your 40s due to hormonal changes. If that’s the case, Dr. Fox suggests seeing a dermatologist and gynecologist — yes you read that correctly. That’s because adult acne could indicate a gynecological problem.
• It’s also easy to mistake acne for rosacea, a skin condition marked by redness, swelling and bumps, which typically resemble pimples. Because your “acne” might not be acne after all, consider seeing a professional to receive an accurate diagnosis. Also, your dermatologist can prescribe effective treatments that you won’t find over the counter.

STREAMLINE YOUR BEAUTY ROUTINE

As women get older, they typically apply more (and heavier) makeup to conceal imperfections. This actually has the opposite effect: Heavy foundation and too much powder create a cakey complexion and can even highlight fine lines by settling into the creases of your wrinkles.

Instead of hiding your features, here’s how to enhance them and look younger:

• Be selective. Rather than applying a surplus of cosmetics, pick several key products. What might be your must-haves? “Moisturizer, concealer, tinted moisturizer, pot rouge for lip and cheeks, black mascara,” renowned makeup artist Bobbi Brown tells Newsday.
• Consider creamy, hydrating products. Makeup that has a creamy consistency doesn’t sink into fine lines and it helps the skin appear dewy and supple. To guarantee your beauty products have a “creamy consistency,” look for “sodium hyaluronate, petrolatum and glycerin,” on the label, writes Brown in Prevention.
  
• Go with lighter colors. Choose lighter blush (like peach and light rose) and light-colored eye shadow. Brown suggests using medium eye shadow on the lid and a light shade just below the brow bone. 
• Define disappearing lips and brows. Brown suggests using a natural-colored lip liner to enhance thin lips, reports Newsday. For vanishing brows, use eye shadow to draw them in. Just make sure to choose the same color as your natural brows. Marie Claire also suggests using a “chunky brow pencil.”

 CONSIDER IN-OFFICE OPTIONS

You might be considering more dramatic procedures to rejuvenate the face. Here are the specifics on two common options:

Chemical peels: Chemical peels can improve skin discoloration, sun damage and scarring, treat some acne and reduce fine lines. There are a variety of chemical peels, including mild (e.g., glycolic acid peel), medium (e.g., Jessner’s peel; trichloroacetic acid peel, or TCA) and deep peels (phenol peel). The medium and deep peels penetrate deep into the skin, delivering more dramatic results. For example, deep peels can reduce wrinkles considerably. But this also means a longer recovery period, greater risk for side effects and a much higher price tag.

How chemical peels work: A dermatologist applies a solution to your face, which causes the skin to peel off. This reveals a new layer of skin that looks fresher, younger and has fewer wrinkles. Depending on the strength of the solution, you might be given medication. For instance, with a phenol peel, you’ll receive general or heavy sedation.

The cost of chemical peels varies widely. Mild peels can run around $100, TCA peels about $2,000 and phenol peels about $4,000 (with some upwards of $6,000). As with any procedure, complications are possible. Some individuals might develop temporary or permanent abnormal pigmentation and redness. Though less common, scarring can occur, but it’s treatable. Make sure to discuss all concerns with your doctor.

At-home option: If you’d like to pass on chemical peels, consider at-home products. Though you won’t get the same results, these products are effective for removing dead skin and refreshing your complexion. Try Dr. Brandt Laser A Peel or MD Formulations My Personal Peel System .

Botox: Many swear by Botox, or botulinum toxin type, known for visibly reducing wrinkles and fine lines.

How Botox works: Approved in 2002 for frown lines between the eye brows (elsewhere on the face is considered “off-label” use), Botox works by temporarily paralyzing the muscle — injecting a short-term wrinkle antidote to the respective area.

The average cost of Botox injections is roughly $400 with results lasting four to six months. According to the
Mayo Clinic, your skin type, skin thickness and the degree of wrinkles all impact the effectiveness of Botox. Some side effects include headache, nausea and flu-like symptoms. Around the treated area, you might notice temporary redness, bruising and pain.

Some debate: Some experts disagree on whether women should get Botox. In an article in Marie Claire, prominent dermatologists Fredric Brandt, M.D., (known as the “Baron of Botox”) and Nicholas V. Perricone, M.D., debated the efficacy and safety of Botox. According to Dr. Brandt, Botox is medicine that’s excellent in reducing fine lines, especially horizontal forehead lines, frown lines, crow’s feet and lines on the neck.

On the other hand, Dr. Perricone believes that Botox is a neurotoxin that will actually accelerate the aging process, because Botox users lose volume in their faces.

He steers his patients away from Botox.

If you choose to have Botox injections, make sure you go to a reputable and experienced professional.

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Visit a Chiropractor

Some of the things that come with age are aches and pains.  It limits your mobility, restricts you from certain activities and keeps you from enjoying life to the fullest.  But don't fret, your chiropractor can help you.  I came across this article which explains the connection between slowing down the aging process and chiropractic medicine:

What is the Truth about Slowing Down the Aging Process? Fact or Fiction?
by Sheila Danzig
(Sheila Danzig and OfficialWire)


Because people often ask, “What does chiropractic care have to do with aging?”  I set out to learn the truth.

It has been claimed by the American Academy of Anti-Aging Medicine (A4M) that about 100 million Americans are presently suffering from degenerative diseases and the cost of the treatment amounts to about $700 billion each year. When it comes to the treatment of these degenerative diseases of aging can patients look to the chiropractic clinics?

I discovered that the answer is, “Yes!”

What is chiropractic care? Chiropractic is a discipline of health care that deals with the analysis, treatment and prevention of mechanical disorders of the musculoskeletal system, particularly the spine. The chiropractic treatment includes manual therapy together with manipulation of the spine, joints, and soft tissue. Chiropractic Physicians are trained health professionals who apply various non-surgical techniques including spinal manipulation and mobilization for the treatment of their patients.

How is chiropractic care linked to anti-aging? In1998, chiropractic care was listed among the various non-pharmacologic techniques for chronic pain management in the aged population by the American Geriatrics Society (AGS) panel. In fact, it turns out that Chiropractic care plays a significant role in improving the conditions and problems related to aging.  I was surprised to learn that chiropractic care and anti-aging techniques go hand in hand.

For specific answers I turned to an expert in the field, Dr. Rick Buchalter, to explain the importance of chiropractic care in aging.

Dr. Buchalter explained that with the passage of time, our spinal discs and tissues mature, facet joints, ligaments and muscles weaken and so do their levels of endurance. “This is the main reason as to why elderly people experience chronic musculoskeletal problems,” said Dr. Buchalter. “As far as the tissue injuries are concerned, these become more common and healing takes longer as we age.” he continued. “Chronic pain and slow body functioning are one of the major causes of mental stress and loneliness.” Through proper chiropractic care we can feel better physically and mentally.

This is where chiropractic turns out to play a very important role. Chiropractic care not only manages and decreases chronic pain but at the same time it boosts up flexibility, improves mobility and strength along with balance. Furthermore, good chiropractic techniques encourage exercise, prevention and patient’s well-being.

Another cause of aging is arthritis, Dr. Buchalter explained.  He said that as we age decreased activity and movement result in the development of adhesions and scar tissue in the spinal joints and discs. Chiropractic care helps in opening the way to the return of essential nutrients into the joints by increasing spinal joint motion. This leads to better maintenance of joint health and reduction of degenerative changes and swelling that generally develop into arthritis.

As chiropractic strategies tend to improve the mobility range of the joint, the development of arthritis is either slowed down or permanently stopped because of this improved movement.

Dr. Buchalter stressed that prevention is better than cure. Aging is something that we all have to go through some day. In our quest for optimum health and youthfulness we discover there are non-drug preventive measures that can be taken to make every stage of life less painful or difficult. The tailored natural preventive care offered by chiropractors can make a huge contribution in turning this painful aging experience into a much healthier process.

I discovered I am not the only one finding out that chiropractic care is effective in the war against aging A 2007 study revealed that that about 6% to 12% of the U.S. see a chiropractic physician each year.

Give your chiropractor a call today.

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10 Reasons Why You Age

There are many factors that influence aging.  Below are just ten of them.  Ten seems to be too many, but don't worry, there is always something you can do to counter the effects of these factors.

1. Free Radical Stress

We all need oxygen to live, but oxygen has a destructive side. It can create free radicals — unstable molecules that damage other molecules by stealing electrons. Free radicals are found just about everywhere in our bodies, and the havoc they can cause over time is insidious. They can damage cell membranes which affects the cell’s ability to take in nutrients and let out toxins. They can damage DNA, the cell’s genetic material, setting the stage for cancer. And they can damage the tiny, energy-producing mitochondria inside every cell, changing these little fuel cells into free radical generators themselves. It’s no wonder that free radical damage has been implicated in most diseases associated with aging, including cancer, heart disease and neurological disorders such as Alzheimer’s and Parkinson’s.

What You Can Do:

• Reduce your exposure to things that generate free radicals. Don’t smoke and avoid prolonged exposure to car exhaust and toxic chemicals. Cut back on red meat and avoid any kind of smoked or charbroiled meats whenever possible. Consume sugar and alcohol in moderation, and stay away from fried foods.. Also, be skeptical of plastics — and especially cautious when cooking with them.
• Supplement with a good mix of antioxidant nutrients, both water-soluble (such as vitamin C) and fat-soluble (such as full-spectrum vitamin E and mixed carotenoids.) Consider these powerful antioxidant supplements: selenium, green tea extract, alpha lipoic acid, krill oil, resveratrol and Coenzyme Q10.
• Make sure your diet includes lots of deeply hued fruits and vegetables, especially dark leafy greens, oranges and reds, berries and citrus. These foods contain lots of antioxidants to fight those free radicals. Eat a minimum of five servings a day. Three veggies and two fruits are good. Also consider taking a plant-based carotenoid supplement.
• Eat berries daily. Goji berries, blueberries, raspberries, cranberries and açai berries — all are antioxidant superstars. They contain a wide diversity of free radical fighting phytochemicals, and research has shown that they are powerful disease fighters. For added insurance, or if eating at least one serving of fresh berries daily is difficult, consider taking supplements containing standardized berry extracts.

2. Glycation Reactions

It is well known that diabetics age prematurely, but even people without diabetes can suffer from a chemical reaction called glycation, where protein molecules bind with glucose (sugar) to literally gunk up your body. Glycation occurs when blood sugar is elevated and there is excess glucose in the blood stream. It can damage your blood vessels, kidneys, eyes and nerves, and can also cause kidney failure, diabetic neuropathy and diabetic retinopathy, as well as damage to DNA.

What You Can Do:

• Cut back on sugar and carbohydrates in your diet, especially refined sugar and carbs, which can spike blood sugar. Regulate your blood sugar by increasing your intake of soluble fiber, which slows down carbohydrate absorption. Eat three servings a day of oats, barley, beans, carrots or pears, and take a psyllium husk supplement daily. Aim for about 10 grams a day of total of soluble fiber from foods and supplements. That’s about three times what most people get.
• Get enough thiamine, (vitamin B1), which blocks some of the pathways by which high blood sugar promotes tissue damage. In one study, thiamine reduced sugar-related damage by 80%. Try to get 25 mg per day. Good food sources include sunflower seeds, beans and tuna. A comprehensive multivitamin or a standalone supplement will ensure that you are getting protective amounts.
• Take a cinnamon supplement. On study suggests that cinnamon can lower fasting blood glucose by 18% to 30%. It works by increasing insulin sensitivity, helping to move sugar from your blood into cells. Try to take 500 mg daily, the amount used in most research studies.
• Get enough chromium. It can decrease fasting blood sugar, insulin levels, and glycosylated hemoglobin (HbA1c) while also increasing insulin sensitivity in people with type 2 diabetes. Try to get 200-1,000 mcg. a day in divided doses. Good food sources include romaine lettuce, onions and tomatoes. A comprehensive multivitamin or a standalone supplement is a good idea.
•  Supplement with magnesium. It’s involved in sugar metabolism, and many people don’t get enough from food alone. Getting an extra 100 mg a day of magnesium can reduce your risk for Type 2 diabetes by 15%. You’ll want to make sure you are getting 350-400 mg a day total from food and supplements.

3. Methylation Deficit

Some of the important chemical reactions that take place in our bodies are called methylation reactions. Methylation reactions help to neutralize toxins, including homocysteine, which can harm blood vessels and nerves. They also help to produce important biochemicals used for muscle energy, fat burning, and cell membrane fluidity. Unfortunately, the ability to methylate is gradually lost as we age. This contributes to shortened lifespan of cells, autoimmune problem such as lupus and rheumatoid arthritis, depression, sleep problems, cancer, heart disease and disorders of the nerves and brain.

What You Can Do:

• Take supplemental magnesium and B vitamins, especially B6, B12 and folic acid. All of these nutrients are needed for methylation to occur. A shortage of any one of them will diminish the body’s ability to methylate. We recommend 500 mcg of B12, 400-800 mcg of folic acid, 25-50 mg of B6 and 350-400 mg of magnesium from a combination of food and supplements. A comprehensive multivitamin should contain the proper doses of all of these nutrients.

4. Mitochondrial Energy Depletion

The cell’s energy powerhouse (mitochondria) are virtual assembly lines of chemical reactions that provide the energy that maintains critical cell functions. Mitochondrial energy depletion can result in congestive heart failure, muscle weakness, fatigue and neurological disease, and is one of the main reasons for why you have less energy as you get older.

What You Can Do:

• Take CoQ10. This antioxidant nutrient is a co-factor in many metabolic pathways, including the production of ATP, a cell’s energy currency. Your body produces less CoQ10 as you age, and if you take a statin drug such as Zocor® or Lipitor®, this depletion can accelerate. Take a supplement of 100 to 200 mg daily and make sure to get the all natural trans-form variety.
• Get enough magnesium, at least 350-400 mg a day. A lack of this mineral leads to disordered energy metabolism and increased oxidative damage to mitochondria. Food sources include dark leafy greens, pumpkin seeds and soybeans. A comprehensive multivitamin or a standalone supplement may be a good idea.
• Take extra vitamin D — 1,000-2,000 IU a day. It helps improve magnesium absorption in your intestines.
• Consider taking an acetyl-l-carnitine supplement. This amino acid is needed to burn fat for energy. Research shows that taking acetyl-l-carnitine for 30 days improves physical and mental fatigue, increases muscle mass, and decreases fat mass in older people. It also improves walking distances in people with peripheral vascular disease. Take 500-1,000 mg daily.
• Add vitamin E. High doses (400 IU a day or more) significantly improve survival of mitochondria in brain and liver cells, and protect against age-related changes in mitochondria. This dosage can only be achieved with supplementation. Make sure to take all-natural vitamin E as opposed to the less effective synthetic variety.

5. Immune Impairment

Some experts believe that many symptoms of aging are due to the declining ability of the immune system to tell the difference between invaders and normal parts of your body. Not only does the immune system become less capable of resisting infection and cancer, but declining cell function may cause your immune system to attack your body’s own tissues. This is why the chances of suffering from autoimmune diseases like rheumatoid arthritis and psoriasis increase with age. This impairment of the immune system also generates excess levels of biochemicals that cause inflammation, which in turn cause a variety of other health problems.

What You Can Do:

• Take a comprehensive daily multivitamin. Most vitamins and minerals play a significant role in immunity, so you need a good balance of all of them. Research shows that people who take a comprehensive multivitamin take fewer sick days at work.
• Take supplemental fish oil or krill oil, to reduce inflammation and enhance proper immune cell function. Make sure your supplement has a high level of EPA and DHA, the active components in fish oil.
• Drink green tea or use a green tea extract. It’s a potent anti-inflammatory, plus it can interact with antibiotics to triple their effectiveness. Most experts recommend 3 cups a day, or its equivalent in an extract, providing 240-320 mg of EGCG, the active component.
• Get enough vitamin D. New research shows D is a strong immune booster, and lots of older people just don’t get enough, especially during the short days of winter. Supplement with 1,000 IU a day.
• Consider taking beta glucan. These chains of sugar, derived from yeast or mushrooms, act as potent immune stimulators. While beta glucan is found in grains, yeasts and mushrooms such as maitake and reishi, you will need to take a supplement to get their therapeutic benefits. Take at least 100 mg of yeast-derived beta glucans daily. Look for a supplement that contains the most effective 1,3/1,6 type of beta glucan.
• Make sure your multivitamin contains about 15 mg of zinc. This mineral plays an important role in immune function and wound healing. Zinc influences several important immune cells, including neutrophils, natural killer cells, and T-lymphocytes, also known as T Cells, which play a significant role in your immune system. Even a mild deficiency impairs immunity.
• Get probiotics every day, either as a supplement or in foods with active cultures, like yogurt. These “friendly” bacteria help preserve and restore your intestines’ immune barrier. Products often list their CFUs, or Colony Forming Units, a measure of potency. Five billion per dose is a good amount. Also, unless you purchase a shelf-stable variety, be sure to refrigerate these supplements for maximum effectiveness.
• Don’t forget to exercise. Exercise makes immune cells better able to kill bacteria and viruses. Research showed that active women in their 70s had immune systems that were as healthy as women in their 30s.

6. Poor Microcirculation

Blood is ultimately delivered to cells via capillaries, which start to clog up as we age. The result is age-related health problems such as cataracts, macular degeneration and glaucoma, mini-strokes and wrinkles.

What You Can Do:

• Take gingko biloba. Ginkgo likely improves circulation by decreasing blood viscosity and relaxing vascular smooth muscle, but it also improves muscle tone in veins, restoring balance to the circulatory system. A standardized supplement of 120-240 mg per day of ginkgo leaf extract has proven to be effective.
• Take vitamin C (1,000 mg daily) and vitamin E (400-800 IU daily) Both help to prevent clogs in tiny blood vessels by reducing tendency for blood to clot and preventing build-up of fatty plaque.
• Exercise. Studies show a significant improvement in microcirculation after even mild exercise, especially in muscles.
• Don’t smoke or be around smoke. The nicotine in cigarette smoke constricts blood vessels.

7. Chronic Inflammation

Chronic inflammation is an abnormal, ongoing immune response that eventually leads to tissue damage. It causes not only traditional inflammatory conditions such as arthritis but is now also known to be a component of many other health problems such as damage to brain cells, arterial walls, heart valves and other structures in the body. Your chances of having chronic inflammation increase as you get older.

What You Can Do:

• Take a fish oil or krill oil supplement. The omega-3 fats in these oils are absolutely essential to counter inflammation. They work by inhibiting the body’s production of pro-inflammatory biochemicals.
• Green tea is a must. Catechins such as EGCG in green tea inhibit a number of inflammation-causing pathways, and help protect joint cartilage and connective tissue. Drink 3 cups a day, or get its equivalent in an extract. Look for a decaffeinated, standardized extract providing 240-320 mg of EGCG.
• Take a quercetin supplement. A good dose is 1,000-1,500 mg daily. Try to combine quercetin with 600-800 mg daily of bromelain. Both reduce inflammation by quieting down immune cells and reducing allergic response.
• Take low-dose aspirin. It can help stop the cascade of inflammation at its initial steps, and so, has many inflammation-reducing benefits.
• Maintain or attain your normal weight. Scientists now consider fat — especially the visceral kind in the abdomen — an endocrine organ that can trigger high levels of inflammation. The good news: Many indicators of oxidative stress and inflammation drop within a week of going on a reduced-calorie diet.

8. Fatty Acid Imbalance

Aging causes alterations in the enzymes required to convert dietary fats into the specific essential fatty acids the body requires to sustain life. Low levels of these fatty acids accelerate the aging process. The effects of a fatty acid imbalance may show up as irregular heartbeat, joint degeneration, low energy, blood that clots too easily and dry skin or eyes.

What You Can Do:

• Make sure your diet includes lots of omega-3s. You’ll need to eat plenty of high omega-3 foods daily to get protective amounts. Fish such as sardines, salmon, mackerel, trout and anchovies are the best sources. Or, you can take a quality fish oil supplement. If you don’t like fish, try flax seed oil — which is the best vegetarian source of omega-3s.
• Reduce your intake of polyunsaturated fats. These include cottonseed and corn oil. Avoid all trans fats (listed on food labels as hydrogenated or partially hydrogenated fats).

9. Telomere Shortening

Telomeres are "caps" at the end of DNA strands, kind of like the tips on shoelaces, which protect chromosomes from destruction. They are thought to control a cell's lifespan. Telomeres shorten progressively over time. This shortening of telomeres is believed to lead to cellular damage due to the inability of the cell to duplicate itself correctly. This leads to cellular dysfunction, aging and eventually, death.

What You Can Do:

• Exercise! Recent research has found that an active lifestyle may actually lead to changes in your DNA that slow aging. Researchers in London studied the length of telomeres in identical twins and found that those who were more active during their leisure time had longer telomeres that those were less active.
• Get at least 400 mg a day of magnesium. Research has shown that human cells age faster in a magnesium-deficient environment due to accelerated rates of damage to telomeres. Good food sources of magnesium include dark leafy greens, pumpkin seeds and soybeans. However, taking a good multivitamin or a stand-alone magnesium supplement may be your best insurance against deficiency.

10. Expression of Aging-Related Genes

While genes play a role in controlling your lifespan, you can still influence their impact. Like light switches, the genes that play a role in aging can be turned on and off. Breakthrough new research is showing that we can influence which genes are “expressed” or activated, and which are turned off, with a combination of lifestyle and dietary changes.

What You Can Do:

• Stay a bit on the lean, muscular side. Eat about 300 to 500 fewer calories daily than you need to maintain your ideal weight. This means making every calorie count — no junk food! There is a considerable amount of scientific evidence suggesting that reducing your calorie intake, while meeting your nutritional needs, turns off aging genes.
• Take a resveratrol supplement. A study showed that resveratrol, a compound in grapes and red wine, affects age-related gene expression. It switches the body’s biochemical pathways toward tissue maintenance, which has been found to extend life by cutting down on the degenerative diseases of aging. To avoid the downsides of daily alcohol consumption, a resveratrol supplement is the way to go. Take one that contains at least 100 mg of standardized resveratrol per serving.

Remember, there is always something you can do to combat aging.  The key is to take action.

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Wanna Be Youthful? Be a Spice Girl!

Some anti-aging secret ingredients may well be within your reach.  It's time to rummage through those spice racks as grandma’s remedies meet orthomolecular science in a new-age feel-good book, Anti-Ageing Exotic Blends, by Dr Amitabh Pandit and wife Minne Pandit. The book lists out drink blends that can be made with everyday spices such as coriander, nutmeg, turmeric and thyme.

“Orthomolecular science is basically a science that deals with reforming your body at the cellular level,” says Minnie, quite literally the mistress of spices as she is the one who designed the anti-ageing recipes produced by Saidas Healing Foundation, founded by her husband.

They believe that the power to heal is there in all the spices in front of us and yet we do not see. “Nutmeg, for instance, is helps with muscle spasm, figs are bone strengtheners, bayleaf maintains the internal body temperature and is good for those suffering from migraine,” says Minnie, who adds that the most “marvellous” of spices is raw turmeric as it helps with lowering cholesterol and blood sugar levels.

She adds that none of the 53 “exotic blends” listed in the book use sugar as “it takes away from the body” rather than doing it good. Natural sweeteners such as honey (easy to digest, vitamin rich) and raisins (contain fighter nutrients such as potassium, calcium and phosphorous) are used instead.

I'm having a spicy dinner tonight.

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