New Horizon Fitness
Personal Training - for living!
Personal Training - for living!
Live a healthier, longer life!
ANTI-AGING NS
Anti-Aging Natural Solutions. As noted at the Aging Process paper in the library, the 7 mechanisms of aging are interrelated and compounding. There is no single intervention that will completely arrest aging, but you can slow the rate by a combination of diet, exercise and other lifestyle factors. Dietary interventions involve less total food and the consumption of more plants or plant extracts. Over time the human genome wonderfully adapted to utilize many of the substances (phytochemicals) that promote life and vitality in plants. We are basically hunter gatherers who used to eat a wide variety of plants recently plucked from the earth. Modern society and diet has distanced us from these natural sources.
Calorie restriction (CR) –
since the early 1930s it was observed that a 30-40% calorie restriction
in lab animals extended lifespan up to 50%. It produced many immediate
benefits in indicators of health; insulin sensitivity, inflammatory
markers, heart elasticity, lipid profile and blood pressure. The
evidence points to clear benefits for humans as well but only the most
ardent advocates believe a 50% increase in lifespan is possible. If
you don’t start CR at an early age, just past puberty, the extension
benefits could be much more limited.
Graph adapted from: Weindruch R, et al. (1986). "The retardation of aging in mice by dietary restriction: longevity, cancer, immunity and lifetime energy intake." Journal of Nutrition, April, 116(4), pages 641-54. Calorie Restriction Society.
However at any age, some CR coupled with a more natural healthy diet will help you outlive the overweight, Standard American Diet practitioners. And not just longer, but better as the terminal morbidity stage of life tends to be compressed with CR. Advocates of human CR aim for at least a 25% caloric cutback coupled with consumption of the most nutrient dense foods. Surprisingly, CR achieves most of the benefits of exercise, including better muscle mass retention, without exercising.
In my opinion, 25% caloric restriction is too difficult for me and most people. I am trying to partially incorporate one of the cultural approaches of the long living Okinawans. Called “hara hachi bu”, it means leaving the table eight parts out of ten full. Portion control in other words. Dr. Mehmet Oz (2007) believes a 10% reduction should provide many of the benefits of more severe restrictions. Benefits are also seen among populations who practice regular fasting.
The bottom line is that the path to successful aging is narrow. CR offers immediate benefits at any age that will help you reach your normal life span. Started early in life, CR may extend your life beyond what is now a normal life span. At a minimum, keep your weight at the lower end of the body mass index and maintain a favorable waist/hip ratio, contact me for a lifelong plan.
In my opinion, 25% caloric restriction is too difficult for me and most people. I am trying to partially incorporate one of the cultural approaches of the long living Okinawans. Called “hara hachi bu”, it means leaving the table eight parts out of ten full. Portion control in other words. Dr. Mehmet Oz (2007) believes a 10% reduction should provide many of the benefits of more severe restrictions. Benefits are also seen among populations who practice regular fasting.
The bottom line is that the path to successful aging is narrow. CR offers immediate benefits at any age that will help you reach your normal life span. Started early in life, CR may extend your life beyond what is now a normal life span. At a minimum, keep your weight at the lower end of the body mass index and maintain a favorable waist/hip ratio, contact me for a lifelong plan.
EXERCISE - As we age there is a steady decline in several physical parameters, see the Aging Process. Obviously exercise or greater physical activity can slow the rate of decline. Exercise conclusively contributes to better weight control. Last, but not least, exercise has shown to cause genes to generate more youthful replacement "parts". These changes in gene expression are an exciting developing area of study for a cellular approach to anti-aging.
How much exercise is enough? That question remains unanswered. While almost all exceptional agers are classified as active, there is no evidence you need to be running marathons in your 70's to make it past age 90. Injury at any age is a setback to vitality. A balanced, ambitious, but age adjusted approach to exercise and activity seems like the best approach.
How much exercise is enough? That question remains unanswered. While almost all exceptional agers are classified as active, there is no evidence you need to be running marathons in your 70's to make it past age 90. Injury at any age is a setback to vitality. A balanced, ambitious, but age adjusted approach to exercise and activity seems like the best approach.
Resveratrol – this substance found in red wine, from the skins of grapes, is a powerful antioxidant. What is most intriguing is it also appears to stimulate some of the positive effects of CR – without the sacrifice. The benefits of red wine and resveratrol explain a lot of the French paradox. Since wine in excess of more than 5 / 10 ounces daily, women / men, becomes overly harmful in other ways, resveratrol supplements make a lot of sense in the pursuit of longevity.
High Omega-3 Consumption – see under General Health.
More Berries, Cruciferous, and Green Leafy Vegetables – CR practitioners take this to the highest level by eating a wide variety of the most nutrient rich plants, parts of plants and extracts. For example, some might eat broccoli sprouts instead of whole broccoli or apple peels instead of the whole apple.
NATURAL SOLUTIONS
Whenever you see this picture, that page is focused on the natural food, supplements and lifestyle choices that promote general health, delay disease development and/or slow aging. Some of these nutraceuticals (food extracts with medicinal effects) are used by practicing physicians as an adjunct to conventional medicine once disease is present. The Natural Solutions pages are a companion to many Library topics, all gathered on this page for convenience.
Eat Little or No Processed Food - Processed foods are nutrient light, calorie dense foods designed to make you overeat. It is no accident that most centenarians cluster around relatively rural areas. The way most Americans eat now is far removed from the foods we are designed to consume.
Life Extension Mix – This multivitamin is a favorite of Calorie Restriction Optimal Nutrition (CRON) adherents because of the amount of natural plant extracts packed with a broad spectrum of vitamins and minerals. You can get the nutrients of pounds of fruits and vegetables without the caloric load. The extracts of blueberry, bilberry, pomegranate, cocoa, acerola, green tea, milk thistle and bromelain are powerful nutraceuticals. These have shown positive effects on cancer prevention, cardiovascular and brain health, and the general slowing of aging mechanisms. The volume of plant extracts requires a daily serving of 9 tablets or 14 caplets. Some of these nutraceuticals will be covered separately in the sections on cancer and cardiovascular disease. There are also brain specific natural nutrients that are available in a separate supplement form.
REFERENCES AND FURTHER READING:
Aging and Exceptional Aging - Make up the other 2 parts of my trilogy on aging.
Barger Jamie. "A Low Dose of Dietary Resveratrol Partially Mimics
Caloric Restriction and Retards Aging Parameters in Mice" PloS One 2008;3(6): e2264.
Life Extension Foundation COMMENT: Both an anti-aging research foundation and a developer of supporting nutritional supplements. Great holistic treatment protocols you can discuss with your own physician.
Delaney Brian, et al. The Longevity Diet: Discover Calorie Restriction--the Only Proven Way to Slow the Aging Process and Maintain Peak Vitality. New York: Marlowe and Company, 2005. COMMENT: The guide to calorie restriction written by the president of the CR Society.
Heilbronn Leonie, et al. "Effect of 6-Month Calorie Restriction on Biomarkers of Longevity, Metabolic Adaptation, and Oxidative Stress in Overweight Individuals". JAMA 2006;95(13);
1539-48.
Lambert Craig. "The Way We Eat Now". Harvard Magazine. May June 2004. P50+
Melov S, et al 2007. “Resistance Exercise Reverses Aging in Human Skeletal Muscle”. PLoS ONE 2(5): e465. COMMENT: How does exercise delay aging? For starters there is evidence that seniors who exercise reproduce “younger” mitochondria, the cellular energy factories that supply all our fuel.
Barger Jamie. "A Low Dose of Dietary Resveratrol Partially Mimics
Caloric Restriction and Retards Aging Parameters in Mice" PloS One 2008;3(6): e2264.
Life Extension Foundation COMMENT: Both an anti-aging research foundation and a developer of supporting nutritional supplements. Great holistic treatment protocols you can discuss with your own physician.
Delaney Brian, et al. The Longevity Diet: Discover Calorie Restriction--the Only Proven Way to Slow the Aging Process and Maintain Peak Vitality. New York: Marlowe and Company, 2005. COMMENT: The guide to calorie restriction written by the president of the CR Society.
Heilbronn Leonie, et al. "Effect of 6-Month Calorie Restriction on Biomarkers of Longevity, Metabolic Adaptation, and Oxidative Stress in Overweight Individuals". JAMA 2006;95(13);
1539-48.
Lambert Craig. "The Way We Eat Now". Harvard Magazine. May June 2004. P50+
Melov S, et al 2007. “Resistance Exercise Reverses Aging in Human Skeletal Muscle”. PLoS ONE 2(5): e465. COMMENT: How does exercise delay aging? For starters there is evidence that seniors who exercise reproduce “younger” mitochondria, the cellular energy factories that supply all our fuel.
Oz, Mehmet and Michael Roizen. You Staying Young The Owners Manual for
Extending Your Warranty.
