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5. ANTI-AGING
CONTENTS
Introduction: Self Empowerment
Through Knowledge..........................................................4
Chapter One: The Science of Aging............................ 7
Chapter Two: Why Do We Age?....................................12
Chapter Three: Where to Look For Answers..........18
Chapter Four: Dietary and Lifestyle
Considerations.....................................................................23
Selected References..............................................................31
6. 4 A N T I - A G I N G
Introduction
Self Empowerment
Through Knowledge
A
uthor and Philosopher, Sir Francis Bacon (1561–1626) coined
the phrase “knowledge is power.” Indeed it is. For instance, if you
were schooled in nutrition, you may not only have a discriminat-
ing palate, you may also have the power to influence your loved ones to
choose healthier foods. The effects of the advancement of knowledge in
society have been evident since the beginning of time. Taking on much
longer voyages in the 15th century during the “Age of Discovery,” sea-
farers were often plagued by scurvy, and many ultimately died from the
condition because their journeys far outlasted the perishable fruit they
stored. First written about by Greek physician Hippocrates (c.460 BC –
c.377 BC), it was known throughout the ages that citrus fruit and cer-
tain vegetables provided protection from scurvy as long as you had access
to them. To prevent the disastrous conditions of scurvy, the British navy
started administering lime juice to its sailors in 1795. Finally, in 1932,
ascorbic acid was identified and isolated from citrus and has since been
known commonly as vitamin C. This advancement in knowledge became
powerful as vitamin C could now be used in an isolated form to prevent
and treat scurvy in many parts of the world.
Peter F. Drucker (1909–2005), the late writer and management consul-
tant, noted that “Today, knowledge has power. It controls access to oppor-
tunity and advancement.” His remark about access to opportunity is not
only accurate, it is, by its very meaning, quite inspiring. For instance, you
may live in an area plagued by seasonal storms. TV, radio, Internet, and
word of mouth are all providers of critical information about an impend-
ing and potentially disastrous event. Knowledge of an oncoming tornado
via these sources provides you the opportunity to seek shelter.
Further, his quote is inspiring because of the growing accessibility to
all sources of information. This gives virtually anyone the ability to create
countless opportunities in many aspects of their life. Taking the above
example of vitamin C and scurvy a step further, once it had been identi-
fied and isolated, people had the opportunity to supplement their diets
with it in the form of pills, powders, and liquids. As knowledge about
other vitamins and their applications grew, so did a little grassroots trade
7. A N T I - A G I N G 5
now known as the health food industry. In the last 50 years, the health
food industry has blossomed into a mammoth entity. Much of that
growth has come from a broad base of self-educated consumers that have
availed themselves of the knowledge about nutrition available through
word of mouth, books, articles and, more recently, the Internet. They have
empowered themselves with opportunities to make their own decisions
about their health, their lifestyles, and how they wish to age.
The fact is that you not
only have the prerogative,
you have opportunities to
take charge of your
individual aging process.
The knowledge imparted in this booklet is intended to help you do
just that—to empower you with wisdom to recognize greater opportu-
nities and make the right decisions for your aging body. You may have
found it an unusual choice of words when we wrote “how they wish to
age.” The fact is that you not only have the prerogative, you have oppor-
tunities to take charge of your individual aging process. Let’s be clear,
though, that aging itself is inevitable: As you age, your body may have
increasingly diminished capacities to renew itself on a cellular level and
this may ultimately cause the wearing and aging of our tissues, including
our organs. Now add the external and internal influences in our world
today, and aging predominantly comes with a host of diseases and debil-
itations, and this has sadly become the definition of the human condi-
tion. Yet, whether aging occurs earlier or later in life it can be influenced,
for the most part, by our diet and lifestyle choices. Yes, we will all age
eventually, but it is the quality of aging that is in everybody’s own hands.
Take the example of the tornado. If you don’t seek information to keep
abreast of the storm’s track, you may get blown over. Conversely, if you
get the proper information you can find shelter and avoid a possible
tragedy. We are drawing a heavy parallel here, but the consequences of a
lack of knowledge when it comes to forging your path of aging may be
catastrophic as well—and in this case, you potentially have a long road
of needless suffering to travel.
8. 6 A N T I - A G I N G
We know today that you can ease many of the signs and discomforts of
aging through proper prevention and maintenance. Are you armed with
this knowledge? Are you incorporating that information into your daily
lifestyle? Are you aware of your body’s physical challenges, if any, and
do you have a personal plan for aging? The scientific research and the
availability of information are now more abundant than ever. The words
on the following pages are intended to illuminate processes of aging,
empower you with the knowledge of cutting edge research and provide
you with an opportunity to create your individual plan and succeed in
healthy aging.
9. A N T I - A G I N G 7
Chapter One
The Science
of Aging
A
ging. What images came to your mind when you read that word?
A hunched person with the diminished capacity to walk? A per-
son with arthritic hands and joints? How about a person with
thin, wrinkled skin riddled with age spots and protruding veins? Or a
person with Alzheimer’s Disease staring blankly from a wheelchair in the
austere environment of an “old folks” home? Everybody will surely have
their own model exemplifying the word “aging.” These examples are prob-
ably very common images conjured in the minds of those who have not
yet reached this state of physical change and impairment. Although these
images are frightening and may seem hopeless, one thing we would like
to point out is that those impressions are static pictures of conditions that
were not developed overnight. Aging is defined as “A progressive deterio-
ration of physiological function; an intrinsic age-related process of loss of
viability and increase in vulnerability.” The process of aging starts when
we are fully grown and doesn’t stop until we die.
Cell Turnover
There are approximately 200 variations of cells in the human body. In
total, we posses somewhere in the neighborhood of 100 trillion cells! Most
cells have a predetermined life span, after which they are replaced by new
cells. The longest life span of regularly dividing cells in the human body are
bone cells, which enjoy a relatively long life of 10 years before their demise.
Some cells turn over more rapidly than others, but in general, we may lose
billions of cells each day. These are then replaced by new cells. The continual
digestion of this dead tissue and the ongoing recycling of usable parts—not
to mention the creation of new cells—are actions that go on regardless of
what we are doing at any given moment. It’s a cycle that persists throughout
our lives. Furthermore, the body must maintain homeostasis (internal equi-
librium) throughout the process of cellular replacement. This means that the
sum total of all the cells composing our bodies must be kept at status quo
at all times. A higher than normal cell count may indicate a growth, such as
a tumor and a lower than normal count may indicate some type of wasting
disease. Nevertheless, under normal circumstances, the body is a constantly
changing organism. Old cells die, new cells are born. It sounds like a perfect
world. But, if this is the case, why do we age?
10. 8 A N T I - A G I N G
Our DNA contains the information that determines how all these dif-
ferentiated cells are put together to form our human bodies. Think of it as
a blueprint of our physiology. When we are born, our cells are brand new
and cell division in our bones, muscles, skin, and organs is at its peak to
insure that we grow to our predestined size and shape. It stands to reason
that DNA alone can’t make all of this happen. The cells need nutrition to
function optimally and to meet the design of the master blueprint. Bones,
for instance, need calcium and other minerals to help them grow strong. If
the bone cells do not receive adequate calcium during this growth phase,
a child may develop weak bones and a smaller frame than the DNA’s
encoding may have allowed. Consuming a healthy diet rich in nutrients is
of utmost importance during this phase, so each new generation of cells
can be at least as healthy as, or perhaps even healthier than, the parent cell
once was. Vitamins, minerals, and amino acids are all necessary for grow-
ing strong, healthy tissues of all kinds. Bones, organs, nerves, and muscles
have their own individual nutritional needs that must be met if the body
will be the best it can be according to the master plan of our DNA.
Our bodies stop growing in adulthood. At that point, most cells are
solely on the cycle of replacing one another when they die. Science distin-
guishes between two types of cell death. Apoptosis and necrosis. Apopto-
sis refers to natural cell death—cells outliving their usefulness to the body
or outliving its natural capacity to divide. Necrosis refers to unnatural cell
death and may be caused by physical trauma to a particular body part,
Bones, organs, nerves, and
muscles have their own individual
nutritional needs that must be
met if the body will be the best
it can be according to the
master plan of our DNA.
11. A N T I - A G I N G 9
damage from environmental toxins, disease such as cancer, or an infec-
tion due to lacerations or insect bites.
There are two other major distinctions between apoptosis and necrosis
which affect the way the body responds to cell death. The process of apop-
tosis is designed to work in harmony with the body. Apoptotic cell demise
is a programmed event in which the cell emits chemical signals for the
body to send its cleanup crew, the T and B cells, to the site of the cell death
to digest the cell’s remains. None of the cell’s fluids are spilled into the
surrounding area and the remains are digested in a very tidy way. During
necrosis, or unnatural cell death, these chemical signals are not emitted and
the immune system has a much harder time locating the dead cells to pro-
vide the critical cleanup. The fluids and proteins from the necrotic cells spill
into the interstitial fluids and may cause inflammation and toxic buildup.
Healthy Cells Make Healthy Bodies
One of the keys to keeping your body healthy is ensuring that the cells
get the nutrients they need. Bruce Ames, Ph.D., Professor of Biochemistry
and Molecular Biology, University of California, Berkeley, and a Senior Sci-
entist at Children’s Hospital Oakland Research Institute (CHORI), main-
tains that our bodies use a form of triage care during periods of nutrient
deficiencies affecting vital organs. When an organ is faced with a nutrient
deficiency, the body will pull the nutrient from a less vital body part to
keep the body alive for short-term survival. Yet it does this at the expense
of long-term survival. He further suggests this survival mechanism was
developed during our evolution and may help explain age-related dis-
eases such as cancer, heart disease, and dementia. In his hypothesis, Ames
reveals a possible explanation for osteoporosis. When our body becomes
“Scientists’ understanding of the benefits
of vitamins has rapidly advanced, and it
now appears that people who get enough
vitamins may be able to prevent such
common chronic illnesses as cancer,
heart disease, and osteoporosis. All adults
should take a multivitamin daily.”
Drs. Robert Fletcher and Kathleen Fairfield,
Journal of American Medical Association, June 19, 2002
12. 10 A N T I - A G I N G
acidic, which can occur from a high protein diet, it will try to restore a nor-
mal pH level by pulling calcium from the bones. As long as the condition
persists, calcium can be leached from the bones. Ames strongly maintains
that the varied triage responses in the name of short-term survival can
result in many other varied long term consequences that result in illness.
At this very moment in your body a cell is dying and another is taking
its place. The new cell can only be as healthy as the cell it divided from.
Stands to reason, right? If the host cell has been deprived of a certain
nutrient, hampering its effectiveness to carry out its specific duties, the
cell dividing from it is burdened by this deficiency as well and starts its life
with impaired functionality—and so does each generation going forward
until the deficiency is corrected. A chronic deficiency of a nutrient can
eventually manifest itself in the progression of disease. Ames concludes
that, “An optimum intake of micronutrients and metabolites, which
varies with age and genetics, should tune up metabolism and markedly
increase health at little cost, particularly for the poor, obese, and elderly.”
The body provides warning signs when cells become deficient, and a
person that is in tune with these signals may correct many deficiencies
quite quickly and easily—if he or she knows what is lacking. For instance,
one of the first signs of dehydration is the appearance of dry skin, fine
lines, and wrinkles in the skin. Though chronic insufficiency of water con-
sumption can have deleterious consequences to your health, the first signs
of dehydration can manifest themselves within a matter of days. Yet these
signs may be easily and rather quickly remedied by merely drinking the
recommended daily amount of water. The body can bounce back. Cells
may overcome deficiencies with the right diet and supplementation. One
thing that has become quite clear is that the human body wants to survive
and it will go to great lengths to get what it needs, even if that means tak-
ing the necessary nutrients from another part of the body. This is clearly
shown in the calcium example. Yet while this mechanism can resolve the
immediate problem, it can create imbalances that can lead to serious ill-
ness later in life.
Healthy bodies are comprised of healthy cells. Healthy cells do not
lack access to the nutrients they need and are unencumbered by a toxic
environment. So, in theory, all we have to do is ensure proper nutri-
ent intake through an adequate diet and our cells will remain healthy.
We will not become ill nor decrepit as we age, right? Unfortunately, this
theory doesn’t work in the real world. There are other influencing factors
that contribute to aging—and sometimes even speed the process at an
alarming rate. Keeping our cells healthy may merely make them better
equipped to withstand and deal with some of the following detrimental
forces of aging.
13. A N T I - A G I N G 11
Cellular Renewal of The Heart And Liver
The Heart
Contrary to the long standing belief among
scientists that heart cells do not replicate
themselves, a study published in the April
3 2009 issue of Science found that the
heart indeed has the ability to create new
cells. In this study, the researchers mea-
sured the isotope carbon 14 in the heart
cells of adults born before 1955. Car-
bon 14 is used by cells to create DNA.
Between the years 1955 and 1963,
America tested nuclear bombs above
ground, which elevated the normal
levels of carbon 14 in the atmosphere.
In the subjects born before 1955, the researchers
found heart cells with DNA that contained correlat-
ing levels of carbon 14. This indicated that those cells were born dur-
ing the years of above ground bomb testing. Their premise is that
if the subjects’ heart cells had not replicated, they would not have
found elevated levels of carbon 14 in the DNA of some cells.
As big as this revelation is for the scientific community it is impor-
tant to note that, while it has been established that heart cells can
and do divide, they do so on a very low level. The renewal rate
is estimated at about one percent per year in a 20 year old and
declines to the rate of about 0.4 percent in a 75 year old person.
The researchers estimate that, at age 50, one has about 55 percent
of the heart cells they were born with and 45 percent that have
been replaced over the years.
The Liver
Another vital organ is the liver. Its duties include hormone pro-
duction, protein synthesis, detoxification, and the emulsification of
lipids. In contrast to the heart, our liver cells can renew themselves
extremely quickly. If you were in a horrible accident that severed
your liver by 75 percent of its mass, the remaining 25 percent has
the ability to regenerate a full liver within seven days. On a normal
basis, liver cells renew themselves quite rapidly and with that piece
of knowledge one can easily recognize the opportunities one has in
the revitalization of an underperforming liver.
14. 12 A N T I - A G I N G
Chapter Two
Why Do We Age?
N
ow that we know our cells strive to live and our bodies can over-
come temporary deficiencies, let’s look at a few of the insidious
“agers” that may prey on our cells without our knowledge.
Oxidation
There is a major culprit in the progressive aging of a cell. It’s called oxi-
dation and it occurs as a result of the deleterious effects of over-exposure
to free radicals. Our cells are made up of many molecules, which are each
made up of atoms. If you remember your high school chemistry class, you
will recall that atoms have rings of electrons that orbit them. Each type
of atom has a certain number of electrons in orbit that keep them stable.
When they lose (or gain) an electron, the atom becomes unstable. A free
radical is an atom that has lost or gained an electron. It must replace (or
lose) the electron to recreate balance and restore stability. In this process,
much damage is done to the cell itself as the now highly reactive free
radical bounces around in desperate search of another electron. In order
for this free radical to restore its stability, it must steal an electron from
another atom—which then makes that atom a free radical that goes on its
own search for another electron, and so on and so forth. It’s a lot like the
old childhood game of musical chairs. As one free radical gains stability,
another atom will become unstable and this chain reaction can go on
hundreds and thousands of times within the cell. This can cause enough
destruction to result in cell death. These unstable molecules also have a
propensity to damage fats, proteins, and even DNA.
Free radicals come in different varieties. There are some that are gen-
erated by our own metabolic processes called Reactive Oxygen Spe-
cies (ROS) (also known as oxygen centered free radicals). These
include superoxide, singlet oxygen, peroxides, and hydroxyl radical
ROS. The main contributor to the production of ROS is the mitochondria.
Every cell has its own tiny power plant called the mitochondria, which
produces the vital energy essential to the activities of the body. As the
mitochondria creates energy, ROS are formed. An overabundance of ROS
can ultimately damage mitochondrial DNA and create a state of oxidative
stress. This may eventually lead to the demise of the cell itself, also known
as apoptosis. The progressive damage to the mitochondrial DNA may
eventually result in insufficient production of energy for normal cellular
15. A N T I - A G I N G 13
activity. More alarming, a 2007 report in Current Pharmaceutical Design
suggests that damage from ROS may underlie aging and many diseases,
including diabetes, atherosclerosis, and cardiovascular disease. Another
study on mitochondrial oxidation and its relationship to aging asserted
that “oxidative damage to mitochondrial DNA is inversely related to max-
imum life span in the heart and brain.”
Oxidative stress describes a condition in which the harmful influences
of oxidation through free radicals overwhelm a deficient antioxidant pres-
ence. A 2003 article in The Journal of Physiology further states that when
oxidative stress is a persistent condition. It can trigger chain reactions by
free radicals, resulting in attacks on proteins, lipids, polysaccharides, and
DNA. The continuous creation of ROS and the unceasing oxidation of
proteins have led scientists to believe that oxidative stress is connected
with the aging process.
Stress
Chronic stress may be an extremely negative force if it goes unabated.
Because of this, stress gets our blue ribbon as a contributor to premature
aging. Simple stress that comes in waves, as in being chased by a dog
Positively coping with chronic stress can help fend off accelerated aging.
16. 14 A N T I - A G I N G
or running through a terminal to catch a plane, is actually good for the
system as the body sharpens its senses and instantly readies itself for the
famous “fight or flight” response. It can even be exciting and enjoyable at
times: blood is rushed to your vital organs, the release of cortisol increases
your heart rate, a shot of adrenaline gives you that extreme kick of energy,
and your senses experience a heightened awareness of all that is happen-
ing around you. You could compare sporadic stress to a fire drill for the
body that gives you a temporary boost in your energy, immunity, memory,
and, as a result, helps maintain the process of reaching homeostasis—a
top priority for the human body.
However, today we seem to be in a chronic state of stress. In fact, stress
is so pervasive, the Centers for Disease Control and Prevention estimates
that up to 90 percent of doctor’s visits are, at least in part, related to
stress. In states of chronic stress, our body’s relaxation response— which
brings the body back into balance after a stressful event is over—is less
frequently employed. In her article Out of Balance: A New Look at Chronic
Stress, Depression, and Immunity, Janice K. Keicolt-Glaser of the Depart-
ment of Psychiatry at Ohio State University College of Medicine points
out that chronic stress can lead to depression and immune dysfunction.
When cells become infected or injured, they release cytokines, proteins
that control our body’s immune response by networking with cell recep-
tors and sending signals throughout the body. There are two different
types of cytokines, pro-inflammatory and anti-inflammatory. As you may
surmise, pro-inflammatory cytokines advance inflammation and anti-
inflammatory cytokines inhibit it. When a pro-inflammatory response
is necessary, perhaps due to infection or injury, the pro-inflammatory
cytokines go to work sending signals throughout the body. This enlists
other type of cytokines to become active as well. Some cytokines interface
with the brain, resulting in a response from our endocrine system which
activates hormones that produce the stress hormone cortisol. These hor-
mones are known as glucocorticoid hormones, of which cortisol is one.
Glucocorticoid hormones play a critical role in halting and controlling
inflammatory responses by arresting the production of pro-inflamma-
tory cytokines when their actions are no longer required. In other words
they can complete the pro-inflammatory immune response by curbing
and halting the production of pro-inflammatory cytokines. Kiecolt-Gla-
ser goes on to explain that chronic stress and depression can lead to a
breakdown in communication associated with this cycle and even to a
reduction or desensitization of glucocorticoid receptors. This results in
deregulation of pro-inflammatory cytokines. The unmitigated creation of
the pro-inflammatory cytokine interleukin 6 (IL-6) in particular can lead
to chronic diseases. So prevalent is cytokine IL-6, that scientists can use it
17. A N T I - A G I N G 15
as a marker to identify chronic inflammation in the organs, the endocrine
system, the immune system, and in various tissues of the body. Kiecolt-
Glaser explains that low levels of chronic inflammation can be a result of
infections that persist, such as periodontal disease or urinary tract infec-
tions. She goes on to state, “In turn, chronic elevations in pro-inflamma-
tory cytokines, including IL-6, have substantially deleterious health impli-
cations, including links to a spectrum of conditions associated with aging.
These conditions include cardiovascular disease, osteoporosis, arthritis,
type 2 diabetes, certain cancers (including multiple myeloma, non-Hodg-
kin’s lymphoma, and chronic lymphocyticleukemia), Alzheimer’s disease,
and periodontal disease.”
The fact that the presence of IL-6 is enhanced by chronic stress was
described in a study performed by Lutgendorff. Female caregivers of rela-
tives with Alzheimer’s disease showed a marked increase of IL-6 produc-
tion compared to other women with moderate stress living in the same
community. Interestingly, the caregivers were six to nine years younger
than the moderately stressed women in the study. Kiecolt-Glaser’s team
took this a step further and conducted a similar study comparing care-
givers to a spouse with Alzheimer’s disease. They found that IL-6 levels
increased at a rate of four times that of the non-caregivers. Further, they
discovered that this increase in IL-6 can be sustained for several years
after the passing of the spouse. “Based on these findings, we suggest that
chronic stressors may be capable of substantially augmenting normal age-
related increases in pro-inflammatory cytokine production,” Kiecolt-Gla-
ser notes. Moreover, the excess production of pro-inflammatory cytokines
is believed to be partly at the root of deterioration in physical function. In
fact, sustained production of IL-6 has been established as a key indicator
of the progression of physical decline in the elderly.
In conclusion, Kiecolt-Glaser remarked that chronic stress and depres-
sion can lend its harmful influence to the sustain production of pro-
inflammatory cytokines by corrupting the normal effectiveness of com-
munications between the brain and the immune system. The unfavorable
condition of chronic production of inflammatory cytokines can lead to
chronic disease and accelerated aging.
Glycation
Glycation, a process of the combining of blood sugar molecules and
protein molecules, may contribute to degenerative diseases and aging.
Once combined with sugar, the glycated protein eventually transforms
into a brownish molecule known as an Advanced Glycosylation End-
product (AGE). AGEs alone may produce damaging free radicals at a
higher rate than unglycated tissues. Furthermore, AGEs can eventually
18. 16 A N T I - A G I N G
covalently crosslink with nearby protein strands, making them invulner-
able to dietary intervention and render them a permanent structure in
the body. When AGEs crosslink with protein strands, the tissue becomes
tough and inflexible, causing interference with its normal function.
When heart tissue becomes glycated it may no longer have the ability to
stretch and contract, making it less and less effective in its performance.
In skin glycation, it may be outwardly evident in the wrinkles it forms.
As Jeroen DeGroot, Director of Matrix Biology Research Group in the
Netherlands, points out in his study “The AGE of the matrix: Chemistry,
consequence and cure,” the amassment of AGEs are critical in age-related
diseases. Their deleterious effects on cartilage are a possible reason for
the age-related development of osteoarthritis. A number of diabetes-
related complications are also believed to be caused by the characteristic
hyperglycemic state and its correlation with the increased chances of AGE
formation. A study linking the cytotoxicity (cell destruction) of AGEs and
oxidative stress also illuminated the fact that AGEs have a propensity to
gather on the beta-amyloid plaques found in the brains of individuals
afflicted with Alzheimer’s disease. This may, as a result, be a factor in
neuronal cell death.
Telomeres–A Theory on The Cell’s Genetic Clock
Nobel Prize recipients Elizabeth H. Blackburn, Carol W. Greider, and
Jack W. Szostak contributed profoundly to the understanding of how cells
age with their discovery of how chromosomes are protected by telomeres.
Chromosomes are the thread-like structures we refer to as DNA, which are
the double helix strands that contain the hereditary information for all
organisms. These chromosomes are found in the nucleus of every cell in
the body. At the ends of each chromosome are telomeres, “caps” that act as
buffers to protect the DNA strand from damage and destruction. This rev-
elation, for which the 2009 Nobel Prize was given, solved the mystery of
how chromosomes can be copied perfectly during cell divisions and how
they avoid degradation in the process. The Nobel Prize honorees found
that telomeres contain thousands of strands of the same DNA found in
the chromosome itself and that it is an enzyme called telomerase that
manufactures the DNA in the telomeres. They also discovered that the
shorter the telomeres, the more prone we become to diseases such as dia-
betes, heart disease, immune deficiencies, and possibly even osteoporosis.
This was a huge breakthrough! With this knowledge, scientists around the
world began conducting research studies on telomeres to learn more about
their links to health and aging. Adding fuel to the fire, an article by Black-
burn and her colleagues revealed that stress plays a major role in telomere
shortening. Additionally, it was established that women with high stress
19. A N T I - A G I N G 17
levels have shorter telomeres than women with low stress levels, and that
the difference in length can be equivalent to ten years of additional aging.
Over the past few years, researchers have come a long way in their under-
standing of the relationship between telomeres and disease. The results of
some of their studies have allowed scientists to use telomere length as a
preliminary prognostic tool in determining the risks, progressions, and
mortality of various cancers, including colorectal, bladder, breast, lung,
and prostate cancer.
Though the agers described in this section seem formidable and even
undefeatable, there may be means to combat them. We will delve into
these anti-aging strategies in the following chapters.
The shorter the telomeres the more prone we are to illnesses of aging.
20. 18 A N T I - A G I N G
Chapter Three
Where to Look
For Answers
A
ntioxidants, also commonly known as “free radical scavengers”,
neutralize free radicals. Although free radicals, referred to earlier
as Reactive Oxygen Species (ROS), are produced by our own met-
abolic processes and are necessary to some degree for the proper function-
ing of cells, supplemental antioxidants may be vital to mitigating ROS
overproduction. They may also help prevent oxidative damage when our
cells’ own antioxidant defenses become inadequate.
Antioxidants
Antioxidants in food and dietary supplements are our soldiers against
oxidation. There is quite an array of over-the-counter antioxidant supple-
ments available today that have been touted for this or that action or to
support of this or that body part or physiological process. A new term
you may have already heard of in relation to antioxidant power is the
“ORAC value.” ORAC stands for Oxygen Radical Absorbance Capacity
and it provides a measure of the total antioxidant capacity of foods and
chemical substances. The ORAC test, developed by Dr. Guohua Cao at
USDA Human Nutrition Research Center on Aging at Tufts University, has
been adopted as a standard measure by the USDA and it is currently the
only test that measures both speed and power of ROS absorption. With it,
the USDA has provided recommended daily allowances, which they have
been set at 3,000 to 5,000 ORAC units per day.
A great way to get your ORAC units is through a liquid or powdered mix
of superfoods with ORAC values clearly spelled out on the container, so
you can ensure you are getting the recommended amount. More easily
and rapidly absorbed than tablets, powdered mixes and liquids can be
very tasty and make a great addition to your daily shakes or smoothies.
ORAC 15,000TM is a high quality and potent ORAC supplement made
from grape skin and seeds. In a study conducted at Creighton Univer-
sity School of Pharmacy, researchers compared the free radical scavenging
affects of a grape seed proanthocyanidin extract against Vitamin C, E, and
beta carotene. The result showed that grape seed afforded significantly
21. greater antioxidant protection against free radicals, including oxidative
stress and tissue damage inflicted by free radicals. Look for this ingredient
in antioxidant-rich shake mixes or ready-to-drink liquids.
FruitsthatrankhighestontheUSDA’sORACvaluechartareprunes,raisins,
and berries. For vegetables, it is kale, spinach, Brussels and alfalfa sprouts. A
standard of 100 grams, or approximately 3.5 ounces per food, is used in the
measurements. You can find the chart on the USDA’s web site (www.ars.
usda.gov). There you will find out much more about the ORAC values of
foods, beverages, and other substances. You can also find more ORAC infor-
mation by conducting a simple Internet search on “ORAC values.”
Singular antioxidant supplements are plentiful in health food stores.
Glutathione, super oxide dismutase, resveratrol, turmeric, CoQ10, lutein,
alpha lipoic acid, and green tea have established themselves in addition
to vitamins A, C, and E, and the carotenoids, as key antioxidants promot-
ing various effects in our bodies. Information about any of these is quite
readily available in bookstores and health food stores.
Hibiscus
Another recommendation
is hibiscus, which appears
to be gaining momentum
for its ability to lower blood
pressure and cholesterol.
One recent study, published
in Journal of Nutrition, found
that drinking hibiscus tea
daily lowers blood pressure
in mildly hypertensive adults.
Yet another significant find-
ing was in a 2007 study which
appeared in the Journal of
Food Science. This study found
that hibiscus exhibited lipid-
soluble antioxidant capabil-
ity and that it is an abundant
source of a form of vitamin E
called gamma tocopherol and
beta-sitisterol, a plant sterol.
A N T I - A G I N G 19
Drinking hibiscus tea can help lower
blood pressure and cholesterol.
22. 20 A N T I - A G I N G
CoQ10 And The Heart
CoQ10 must be mentioned for its support of the heart and cardiovascu-
lar system. CoQ10 is a truly amazing substance that serves an important
role and has more than a few proven actions in the arena of cardiac health.
One research study in the journal Pharmacology & Therapeutics showed that
CoQ10 plays an essential role as a mitochondrial coenzyme in the fab-
rication of energy. This positions it as critical to cells that require high
energy levels, such as the heart cells. As an effect of cardiac disease, heart
cells become deficient in CoQ10, and this discovery may give the coen-
zyme a very likely application in the prevention and even in the treatment
of heart disease. CoQ10 also has free radical scavenging properties. The
study goes on to report that CoQ10 also acts as a vasodilator (widens and
relaxes blood vessels). Further, this coenzyme may inhibit the progres-
sion of atherosclerosis through its ability to reduce the oxidation of LDL.
It may be an independent predictor of congestive heart failure mortality.
Stress Fighters
Stress has become a part of life as mentioned previously and we know
its forces may be detrimental to health and aging. Fortunately, there are
many herbs that can soothe stress and ease anxiety. These herbs, which
include holy basil, hops, chamomile, lemon balm, and passion flower,
can be found in supplement form or as relaxing teas that can be incorpo-
rated into your daily routine.
One herb in particular should be mentioned for its ability to protect
against the ravages of chronic stress. Ashwaganda (Withania somnifera) is
an ancient herb that has been used for centuries in India to treat a num-
ber of infectious maladies. Today, however, it is considered an adapto-
gen, which is a substance that augments the body’s defense system against
stress and fatigue. As a typical adaptogenic characteristic, ashwaganda
also possesses antioxidant properties. In one animal study, ashwaganda
was also found to contain significant anti-stress capabilities. The study
showed that the herb reduced the incidence of stress-related problems like
elevated blood glucose, ulcers, impaired cognitive and immune functions,
and depression. Other commonly known adaptogens include panax,
Siberian, and American ginseng, as well as the herbs schizandra, astraga-
lus, and licorice root.
Glycation Reducers
As we noted in Chapter Two, once an advanced glycosylated end-prod-
uct, or AGE, has formed there may be nothing we can do to eliminate it
and prevent its deleterious actions. However, studies have indicated that
23. A N T I - A G I N G 21
there may be substances that can help prevent AGEs from forming, such
as arginine, carnosine, and aminoguanadine. Common spices may help
thwart AGE formation. In 2009, the British Journal of Nutrition published
a study of 17 spices and herbs that were tested for their ability to pre-
vent AGE formation on the lens of the eye. Five of these spices and herbs
showed promise: ginger, cumin, cinnamon, black pepper, and green tea.
Studies like these are bringing us closer to ways of combating glycation,
which may not only help us keep more youthful tissues, but help fight
diabetic complications as well.
24. 22 A N T I - A G I N G
Keep Telomeres Healthy With Diet
We’ve learned that telomeres may hold the key to longevity. Moreover,
the enzyme telomerase can mitigate telomere shortening by actually add-
ing DNA sequence copies to the telomeres. Dean Ornish, MD, led a study
to ascertain whether comprehensive lifestyle changes can increase telom-
erase activity. Thirty men with low risk prostate cancer were asked to make
lifestyle changes for three months. Changes included moving to a low fat
and low refined sugar diet that was rich in fruits, vegetables, and whole
foods. They also participated in moderate aerobic and breathing exercises,
along with relaxation techniques. After three months, telomerase activity
had increased and the study concluded that beneficial lifestyle changes
can indeed positively affect telomerase activity. The study authors also
noted that these indications may very well be replicated in non-cancer
subjects. A similar study in Circulation proved that just participating in
exercise—without making any other changes—can positively affect the
activity of telomerase and telomere stabilizing proteins.
Telomeres – Love Them or Lose Them
• Get on a regular exercise program. Thirty minutes a day is great!
• De-stress your mind with proven relaxation techniques.
• Avoid processed foods.
• Eat a diet rich in fresh fruits, vegetables, and whole grains.
• Limit your consumption of processed foods and alcohol.
• Do not smoke.
25. A N T I - A G I N G 23
Chapter Four
Dietary And Lifestyle
Considerations
T
here are ways to help mitigate the aging process through diet
and lifestyle alone, and you can never be too young to start a
healthy age-defying regimen. The following are some great ways
to achieve this goal.
As we’ve seen, stress is a major culprit in premature aging. If we could
only mitigate stress, we may already be ahead of the curve in so many
ways. We have to find ways to cope with stress and manage it if we are to
combat its negative effects. If you already incorporate most of the points
below in your regular daily regimen, you are not only leading an age-defy-
ing lifestyle, but you may also be offsetting the harmful effects of stress.
Exercise
Exercise has a protective effect on your brain. It stimulates the growth of
new neurons and strengthens their connections. It also decreases depres-
sion, elevates your mood, increases cognitive function, and it can even cut
your risk of developing Alzheimer’s Disease.A five year study at Laval Uni-
versity in Saint-Foy, Quebec, demonstrated that vigorous exercise three
times a week can decrease your chances of developing Alzheimer’s disease
by one half, especially if you are a woman. When it comes to fighting
aging through exercise, not only does the brain benefit, but it has been
conclusively shown that regular exercise can reduce the risk of certain can-
cers, osteoporosis, and diabetes. It can also lower high blood pressure
and greatly benefit the cardiovascular system. Another big consideration
is that exercise can slow the normal decline of our body’s ability to fight
free radicals as we age.
Aerobic exercise may also be a great way to balance stress. It is a wonder-
ful release for frustration and it elevates your mood through the secretion
of endorphins. Neurotransmitters released in the brain have pain-relieving
effects and exercise may even decrease cortisol and other stress hormone
levels. Regular exercise may raise your overall resiliency to stress, as well.
Feelings of stress may be compounded by a low self image due to being
overweight or lacking vibrancy and good health. Exercise will help in that
area, too, as it can help return that youthful glow, boost muscle tone, and
26. help you lose weight. This may make you more outgoing and help you
garner a larger circle of friends and acquaintances. A good social network
is very beneficial in buffering stress.
If you are unable to go for a jog, then find other ways to get aerobic exer-
cise. How about a stationary bicycle, a stair stepper, a rowing machine, or
a mini trampoline? A trampoline, or rebounder as it is often referred to, is
a fun, convenient, and affordable way to get exercise. However, before you
adopt an exercise program to achieve the anti-aging and stress manage-
ment benefits you desire, be sure to consult your physician about which
form of exercise is best for your physical condition.
Yoga is a gentler form of exercise and may have very beneficial effects to
help counter aging. People who have practiced yoga for some time extol
its rejuvenating benefits, including feeling and looking younger. Yoga is
said to help slow aging by creating greater elasticity throughout the spine,
helping remove tension from the body, clearing and strengthening the
mind, and affecting the glands, organs, and brain in positive ways.
Sleep
Sleep is the body’s great healer, restorer, recharger, immune and mem-
ory booster, stress and depression reducer, and just overall body regen-
erator. Unfortunately, most of us don’t see sleep in this light. To the con-
trary, many believe that sleep is a luxury for those who have little stress in
their lives. In fact, some find sleep a nuisance because there is so much to
do and so little time to get everything done. If sleep were as high on our
list of priorities as some other things, we would very possibly be a much
healthier nation as a whole. While we are asleep we are not reacting to
and processing countless stimuli from the outside world. When we are
in a state of complete rest our bodies can perform important duties of
mending and rejuvenating our organs and tissues. Here are just some of
the tasks carried out by our bodies while we are asleep:
• Strengthening the immune system by clearing out toxins.
• Restoring homeostasis in the body.
• Repairing worn or damaged tissues.
• Sorting, processing, and storing images and sensory perceptions
from the day so the brain can start the next day without clutter.
• Replenishing energy stores that were used during the day.
With these vital tasks completed, the body is able to start the morning
refreshed and ready to tackle the events of the new day. More importantly,
a good night’s sleep may prevent diabetes and other issues with blood
sugar metabolism. Researchers suggest that one of the reasons diabetes
24 A N T I - A G I N G
27. A N T I - A G I N G 25
rates are so high in our nation is that many of us are sleep deprived.
There have been many studies on the correlation between sleep depriva-
tion, pre-diabetes, and type II diabetes. In a recent review, researchers
collected studies performed since 1955 which contained data of baseline
sleep disturbances and the occurrence of type II diabetes. Certain features
were documented and pulled from the studies, such as sleep quality and
quantity. After thoroughly sifting through many studies, they incorpo-
rated 10 of them that involved a total of 107,756 individuals spanning a
follow up range of 4.2 to 32 years. Relative risk values were established
from those who got less than five to six hours of sleep and those who got
about eight or nine hours of sleep each night. The researchers also looked
at those who faced challenges in falling asleep and challenges in staying
asleep. Their conclusion was that quality and quantity of sleep can serve
as reliable predictors of the risk of developing type II diabetes. This is a
very compelling reason to get to bed early.
28. 26 A N T I - A G I N G
Meditation
We mentioned that after our bodies have evaded or successfully dealt
with a stressful situation, we enter into the post stress phase called the
relaxation response. This is an automatic feature our body triggers to
restore normalcy and homeostasis after the “fight or flight” response. In
times of chronic stress, this mechanism may not be employed. However,
there is a way to reach that state whenever you desire—meditation. Medi-
tation has many benefits, both physically and mentally. It is meant to
quiet the mind but it may also have beneficial influences on blood pres-
sure, heart rate, and cortisol output. In addition, it can also help maintain
and improve mental function, especially creative thinking.
29. A N T I - A G I N G 27
A study of a specific form of meditation called integrative body-mind
training (IBMT) was conducted in 2007 at the Institute of Neuroinformat-
ics and Laboratory for Body and Mind at China’s Dalian University of
Technology. IBMT is an ancient Eastern tradition of body-mind science
that incorporates body relaxation, breathing, mental imagery, and mind-
fulness. Background music is also employed. In this particular study, a
group of 80 undergraduate students from Dalian University were split into
two groups of 40 each. The control group listened to a relaxation CD over
the course of five days, while the experimental group received coached
IBMT training sessions over the same period. The researchers assessed the
participants for executive attention capabilities, emotional state, intelli-
gence, and cortisol levels related to stress. In all areas, the experimental
group scored significantly better than the control group. The experimen-
tal group also showed significant decreases in anxiety, fatigue, and stress
related cortisol output, whereas the control group did not. IBMT was
found to be a valuable tool in the enhancement of self-regulated atten-
tion and in maintaining immune-reactivity during stress.
Transcendental meditation has also showed favorable results in elderly
subjects with stage II to IV breast cancer. This study, which was published
in Integrative Cancer Therapies in 2009, demonstrated significant improve-
ments in the quality of life, emotional and social well being, and in men-
tal health among those who meditated compared to the control group.
Based on these and other studies, it appears that meditation may cer-
tainly serve a role in helping to maintain mental and physical balance.
With some practice, most individuals can reach a meditative state in sec-
onds almost anywhere they are. For the novice, it may be a good idea to
start with a guided meditation CD so you can be led through the expe-
rience. You need only carve out between five and 20 minutes a day to
perform this exercise. But don’t give up! You will become better as you
practice and the rewards are far reaching and can transcend those of regu-
lar relaxation.
Breathing
Most of us have yet to fully appreciate the benefits of proper breathing
techniques. Meditation and breathing go hand in hand to create restor-
ative relaxation; however, self-regulated breathing alone may help you
achieve relaxation. This type of breathing can be done anywhere you are
to help create calm during or after a stressful situation.
Here is a quick and easy breathing exercise called “square box breath-
ing” that Richard Fried, MD, PhD, recommends: simply inhale for four
seconds, hold for four seconds, exhale for four seconds, and rest for four
seconds. Repeat four times. That’s it!
30. 28 A N T I - A G I N G
Hobbies
Hobbies mirror your interests. And what better way to relax and de-
stress than to do what brings you joy and comfort? Find a hobby or hob-
bies that are easily accessible to you. If you gravitate toward outdoor
activities, back it up with another hobby you can perform indoors during
inclement weather. Walking, fishing, antiquing, viewing art, assembling
jigsaw puzzles, stitching, reading, or playing cards can be very relaxing if
it’s what you love to do. Hobbies are not only good for stress management
many are excellent brain teasers as well. For instance, if you love solving
puzzles like Sudoku or crossword, you are continually stimulating your
brain. This is one of the best ways to keep it sharp.
31. A N T I - A G I N G 29
Getting Out
If you live near a beach, get out and walk it. If you live near mountains,
get out and hike them. If you live in the inner city, by all means, make it a
point to escape it and see nature every now and then. Time flies by so fast
and we can get so entrenched in our everyday schedules and surround-
ings that we forget there is a whole world of new and interesting things
just outside the confines of our daily ruts. Get out and explore. Find the
larger world around you. Chances are you will learn that your little piece
of the world is connected to a much greater one—and that can give you a
healthy new perspective on your stressors.
Laughing
You’ve probably heard that saying “laughter is the best medicine.”
Studies suggest that the mere act of laughing may reduce cortisol and
other stress hormones while boosting your feel-good endorphins. Laugh-
ter may also strengthen your immune system. Try to find the humor in
things. If you like TV, make sure you watch funny shows or movies. Read
lighthearted books and articles. Whatever you do, bring laughter into
your life.
Diet And Dietary Supplements
As we discussed in Chapter One, it is critical for our cells to receive the
nutrients they need. Supplementing a sound diet with vitamins, minerals,
antioxidants, probiotics, and superfoods can be a great way to help ensure
that your body is receiving the nutrients it needs.
With our soils becoming more depleted, our produce is not as rich in
nutrients as it once was. As a result, even those eating a healthy diet may
be left with nutritional deficiencies. To maximize the nutrients in your
food, it’s smart to buy organic when you can. Emerging evidence suggests
that organic fruits and vegetables are richer in vitamins, minerals, and
antioxidants. Organic vegetables also contain half the nitrates of conven-
tionally grown vegetables. As for organic animal products like meat, it was
found that they contain higher levels polyunsaturated fatty acids. Organic
animal products are also free of harmful hormones and antibiotics.
Organic foods also help you avoid consuming toxins from pesticides. A
review of recently published studies triggered by a recent report from the
French Agency for Food Safety (AFSSA), revealed that 94 to 100 percent of
organic foods do not contain pesticides.
But, even if you eat organically, it’s wise to augment your diet with
nutritional supplements. If you have a choice when buying supplements,
32. 30 A N T I - A G I N G
look for those that are either made from whole foods or in a whole food
base. This may help you get the synergistic benefits found in whole foods
that help your body process and absorb the supplements more efficiently.
Along with eating organically and taking supplements, it’s smart to
incorporate the recommended daily servings of antioxidant-rich fruits
and vegetables into your meal plan. It’s easier than you may think. Get
creative with healthy salads, slaws, side dishes and fruit medleys for a deli-
cious way to boost your anti-aging potential every day.
Final Thoughts
We’ve described a great deal of information and suggested many ways
to forestall the aging process. One thing to keep in mind is that you don’t
have to do everything we suggested all of the time. That may seem over-
whelming. Do what you can to incorporate a variety of health promoting,
anti-aging practices and be sure to change them up from time to time.
For example, try not to eat the same old salad every day. Eat a variety
of nutritious vegetables and fruits. Your body will love the variations in
colors and nutrients. We believe this also applies to your intake of dietary
supplements. You may want to take different antioxidants now and then
to help give your body a well-balanced assortment just as it would receive
if you were eating a diverse and healthy diet.
Variety is not only the spice of life, it just may be a recipe for prolonged
youthfulness. Try making a list of the healthy foods, dietary supplements,
and anti-aging activities you wish to incorporate into your routine. Add
your favorite exercises and hobbies to create a plan that will keep your
new regimen fun, interesting and motivating. You may find a sensible,
well-rounded diverse action plan can bring more far-reaching results
than a static program that never fluctuates. With all your options in
mind, you may soon be practicing your new anti-aging lifestyle without
a conscious effort!
33. A N T I - A G I N G 31
Selected References
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Sciences. 103(47):17589-17594, 2006.
Bagchi D, et al. Free radicals and grape seed proanthocyanidin extract: importance in
human health and disease prevention. Toxicology. 7;148(2-3):187-97, 2000.
Barja G, Herrero A. Oxidative damage to mitochondrial DNA is inversely related to maximum
life span in the heart and brain of mammals. The FASEB Journal. 14:312-318, 2000.
Bergman O, et al. Evidence for cardiomyocyte renewal in humans. Science. 3(324):98-102,
2009.
Bhattacharya SK, et al. Adaptogenic activity of Withania somnifera: an experimental study
using a rat model of chronic stress. Pharmacology, Biochemistry and Behavior. 75(3):547-555,
2003.
DeGroot J. The AGE of the matrix: chemistry, consequence and cure. Current Opinion in
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Epel ES, et al. Accelerated telomere shortening in response to life stress. Proceedings of the
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Fairfield MK, Fletcher RH. Vitamins for Chronic Disease Prevention in Adults. Journal of the
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Kumar A, et al. Role of coenzyme Q10 (CoQ10) in cardiac disease, hypertension and
Meniere-like syndrome. Pharmacology Therapeutics. 124(3):259-68, 2009.
Lairon D. Nutritional Quality and Safety of Organic Food. A Review. Agronomy for
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Lambert AJ. Reactive oxygen species production by mitochondria. Methods in Molecular
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Loske C, et al. Cytotoxicity of advanced glycation endproducts is mediated by oxidative
stress. Journal of Neural Transmission. 105(8-9):1005-15, 1998.
Lutgendorf SK, et al. Life stress, mood disturbances, and elevated interleukin-6 in healthy
older women. Journals of Gerontology Series A: Biological Sciences and Medical Sciences.
54(9):M434-9, 1999.
McKay DL, et al. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in
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Mohamed R. Roselle (Hibiscus sabdariffa) seed oil is a rich source of gamma-tocopherol.
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Murphy MP. How mitochondria produce reactive oxygen species. Biochemical Journal.
417(1):1-13, 2009.
Nidich SL, et al. A randomized controlled trial of the effects of transcendental meditation
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2009.
34. 32 A N T I - A G I N G
Ornish D, et al. Increased telomerase activity and comprehensive lifestyle changes. The
Lancet Oncology. 9(11):1048-1057, 2008.
Robles TF, et al. Out of Balance: A new Look at Chronic Stress, Depression, and Immunity.
Current Directions in Psychological Stress. 14(2):111-115, 2005.
Saraswat M. Prevention of non-enzymatic glycation of proteins by dietary agents: prospects
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Tang YY, et al. Short-term meditation training improves attention and self regulation.
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For more information, visit www.myceuticals.com.
35. CHECK OUT ANOTHER BETTER NUTRITION
HEALTHY LIVING GUIDE TODAY!
This booklet is a part of the Better Nutrition Healthy
Living Guide series. For more information about other
topics in this series, visit your local independent
health food store or visit us online.
betternutrition.com
36. W
hy do some people age more quickly than others? Learn
what the key agers are and how they are linked to age-
related diseases and accelerated physical and mental aging.
This booklet not only describes the causes of aging, more importantly
it arms you with scientifically backed information that can help change
the course of your individual aging process. The proactive anti-aging
plan features age-combating diet and lifestyle advice designed to help
you begin making meaningful modifications that will actually slow
the aging process today and in the future. It is easier than you think
and the sooner you begin making the right choices for your body the
sooner you will reap the beneficial results of healthy aging, naturally!
ANTI-AGINGHEALTHY AGING FOR LIFE!
Susan A. Mesko specializes in natural health consulting through
her company Sundance Business Development. Susan has been
working in the natural health industry for more than three decades.
Prior to creating Sundance Business Development she was Chief of
Operations for MyChelle Dermaceuticals. In addition to operations,
she has expertise in sales and marketing and she is dedicated to
providing the most respected, scientifically accurate educational
information to consumers and natural health stores.
Myra Michelle Eby is the founder and president of MyCeuticals,
anti-aging nutrition for life. She is also the founder of MyChelle
Dermaceuticals, a leading pure and therapeutic skin care company.
Myra is the coauthor of Return to Beautiful Skin and has been
involved in holistic wellness for more than 25 years. She has been
featured in numerous magazines and has been a guest on radio
and television. She is on the board of directors of Medicine Horse
Program, a nonprofit organization that helps high-risk youth.
ABOUT THE AUTHORS OF THIS BOOKLET
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