Healthy Aging
“Don’t let age change you. Change the way you age. “
~Unknown~
Aging is something we have to accept, graying hair and wrinkles, but what else?
Do you have any of these 20 signs of aging?
Did you know that aging can also affect your immune system, digestion, and sexual wellness?
Some signs of aging begin as early as in our 30’s (like fine lines), while others may not become apparent until our 50’s, 60’s, or later.
How many of these 20 signs of aging are you starting to notice?
🔹Fine lines and wrinkles
🔹Dry skin
🔹Blotchy skin or age spots
🔹Sagging skin
🔹Graying hair
🔹Thinning bones
🔹Decrease in height
🔹Stooped posture
🔹Decreased muscle mass
🔹Weakening grip
🔹Aching joints
🔹Stiff joints
🔹Constipation
🔹Urinary Leakage
🔹Decreased Libido
🔹Difficulty reading small print
🔹Trouble hearing in a crowded room
🔹Memory lapses
🔹Slowing of thought
🔹Trouble multitasking
Nobody can avoid aging, but there are plenty of things we can do to minimize the effects and age with grace!
Why do we age? 7 theories of aging
Whether you’re more concerned about the fine lines, memory lapses, or sexual function…, we can’t do anything about the aging process unless we understand WHY and HOW it is happening.
So let’s take a look at 7 theories of aging:
1️⃣ Free Radicals: Free radicals create oxidative stress to damage cellular DNA. They increase with exposure to cigarette smoke, air pollution, and unhealthy foods.
What can we do? Loading up on natural antioxidants from fruits, vegetables, herbs, and supplements.
2️⃣ “Inflammaging”: Changes in the immune system can shift the body into a state of low-grade and chronic inflammation, also called “inflammaging.”
What can we do? Eat an anti-inflammatory diet, exercise, and minimize stress.
3️⃣ Protein Cross-Linking: Protein cross-linking happens when sugar forms a chemical bond with proteins. It leads to stiffening of the blood vessels, stiffening of the joints, loss of skin elasticity, and other signs of aging.
What can we do? Keep blood sugars stable and minimize sugary food and drinks.
4️⃣ Heat Shock Proteins: Heat shock proteins protect cells from damage under stressful conditions, but they decrease with age.
What can we do? Anything the body perceives to be mildly stressful, like exercise, cold showers, and fasting.
5️⃣ Telomeres: Telomeres are sections of DNA at the end of each chromosome that protect it from unraveling. Scientists consider shortening telomeres to be a hallmark of aging.
What can we do? Eat a plant-rich diet, exercise, and minimize stress, grounding.
6️⃣Stem Cells: Adult stem cells help old and damaged tissues regenerate by replacing damaged cells. But their ability to do so declines with age.
What can we do? Cell-based therapies are an emerging area of regenerative medicine.
7️⃣Hormones: From declining levels of growth hormone to all the changes associated with menopause and andropause, hormones can contribute to many of the signs of aging.
What can we do? Hormone replacement is an option but should be considered only under the supervision of a healthcare professional. I suggest natural ways with the right kinds of foods.
5 Things That Make You Age Faster
Hoping to keep your youthful skin, flexible joints, and sharp mind even as the years pass by? One of the best ways to age gracefully, besides accepting it, is to avoid the things that make you age FASTER.
Like these top 5:
1️⃣ Smoking: Smoking cigarettes increases free radicals and MMPs (matrix metalloproteinases), which cause the degradation of collagen and elastin—leading to wrinkles and sagging skin.
2️⃣ Excess Sun: Overexposure to UV rays is a major cause of free radical damage to the skin and the telltale signs of aging—including wrinkles, blotchiness, and age spots. Please note I said “overexposure” - some sun is absolutely necessary not only for our Vit D levels but for immune function, energy production and it reduces inflammation.
3️⃣ Lack of Sleep: A UCLA study found that a single night of partial sleep deprivation activated genes related to biological aging. Lack of sleep can contribute to inflammation, memory loss, and mood changes with age.
4️⃣ Being Sedentary: Movement and exercise are critical for fending off age-related declines in bone density and muscle mass. Exercise also supports heart health, brain function, better sleep, and more.
5️⃣ Stress!!!!!: Stress interacts with many of the mechanisms of aging—including blood sugar regulation, inflammation, hormonal changes, and shortening of telomeres.
Judith E. Carroll et al., “Partial Sleep Deprivation Activates the DNA Damage Response (DDR) and the Senescence-Associated Secretory Phenotype (SASP) in Aged Adult Humans,” Brain, Behavior, and Immunity 51, no. 1 (2016): 223-9.
Top Supplements for Healthy Aging
Now that we know that to age healthy we need to eat well, exercise, and manage stress, but…, nutritionals can give an added boost of support!
Here are 5 top supplements to support healthy aging:
Curcumin: Curcumin is the active compound in turmeric. It supports a healthy inflammatory response and interacts with many cellular pathways related to aging.
Resveratrol: Resveratrol is an antioxidant found in red wine and the skin of red grapes. It helps neutralize free radical damage and supports cardiovascular health with age.
Nicotinamide Mononucleotide (NMN): NMN is a precursor molecule that converts to NAD+. NAD+ is a coenzyme that’s essential for cellular energy production and DNA repair—processes that are closely associated with aging.
Collagen: Collagen is a structural protein in our skin, bones, muscles, tendons, and blood vessels. Collagen production slows down with age, contributing to common signs of aging.
Omega-3s: Omega-3s are essential fatty acids that support a healthy inflammatory response, potentially combatting the phenomenon known as “inflammaging.”
✨We cannot stop the clock, but we can always take action to create a healthier future for ourselves✨