Successful Aging
There's a lot of buzz and advertising in the media that is geared to an aging population, (and let's face it, there are a lot of us) along with a plethora of purported anti-aging products that contribute to a very profitable multi-billion dollar industry. The baby boomers are in the company of Ponce de Leon (and others) who have searched for centuries for the ultimate "fountain of youth."
According to Dr. Al Sears, one of the first board-certified anti-aging physicians, "Aging is the process by which you gradually weaken and lose function. Anti-aging seeks to understand this process and intervene to preserve youthful characteristics." Over the past 150 years, we have just about doubled the average American life expectancy, from 40 years of age in 1870 to just over 80 years in 2013. But life expectancy is just a statistic that applies to a general population based on sex, race and other demographics; some people still die very young, or live much longer than the average.
Despite significant advances in medicine, Americans are really not living much longer than some of the ancient Greeks. Plato lived to a ripe old age of 81, and Socrates lived 70 years. Even today, it is extremely rare for any human being to live beyond about 110 years of age. But that, and many other aspects of aging, may change in our lifetime!
While the thought of living indefinitely may not appeal to everyone, successful aging--that is, living with vitality and strength and able to use our bodies and minds to their fullest potential throughout our entire lives--seems to be a common human desire.
Why Do We Age?
In 1987, researchers Dirk Pearson and Sandy Shaw published a book called Life Extension, and in it
they described the nutrient deficiencies involved in the symptoms and representation of what we commonly describe as aging. Their book sparked a revolution in the study of age-related imbalances.
In 1990, Nature magazine published an article describing groundbreaking research on telomeres, which is the part of DNA at the end of each chromosome. What they found is that the telomere gets shorter with each cell division, inherently limiting the number of times that a cell can divide before dying off, and that different types of cells have different telomere lengths. Researchers are now exploring interventions that curtail or stop the telomere from getting shorter, and ways to add length back on to the telomere.
Another hot area of research involves stem cells and regenerative medicine. Dr. David Williams reports that most of the problems typically associated with aging "are directly linked to the degeneration of the nervous system (neurodegeneration)." Dr. Williams suggests that if we can slow neurodegeneration, we can mitigate those problems.
What Happens As We Age?
In humans, cell death or turnover is constantly occurring throughout the body; it's a natural part of life. However, just as different parts of the body peak at different stages of development, different types of cells die off or renew at different rates. For example:
- Epidermal skin cells are replaced about every 2 weeks.
- Red blood cells renew about every 4 months.
- Most bone cells are about 10 years old.
- Some muscle cells last about 15 years. One exception is the heart muscle, in which the cells die off and are replaced by scar tissue.
- Interestingly, only sperm cells (representing life) and cancer cells (representing death) do not die off naturally.
Given the many cells in the body that are in a constant state of renewal, one might think that people should stay "young" forever--or at least the body parts that are rapidly regenerating. But obviously that's not the case. If we analyze the newly regenerated cells from an 80 year old they are readily recognizable as cells from an aging body. These brand-new cells look and act older than cells from a younger person.
Most people go through a "decade of vulnerability" roughly between the ages of 40 and 50. By the age of 50, the cascade of age-related demise typically includes the following:
- Decreased cognitive abilities, with brain size diminished by about 6%
- Increased fat accumulating around the mid-section, with a sagging abdomen due to muscle loss
- Decreased muscle, limiting overall strength and ability to grip
- Wrinkles in skin, thin skin, sagging skin and sun-damaged skin
- Gray hair, thinning hair, and bald spots in men
- Increased farsightedness due to the loss of elasticity in the eye lens
- Poorer color perception and night vision due to the yellowing of the lens and loss of rods
- Decreased sensitivity to hearing higher tones, accelerated by listening to loud music or noise in the work environment
- Decreased sensitivity to smells and taste, accelerated by zinc deficiency, pollution and smoking
- Decreased bone density leading to brittle bones, especially in women
- Decreased kidney function due to diminishing kidney size (with the peak in kidney function occurring around age 30)
- Decreased bladder elasticity, resulting in less capacity and more frequent urination
- Decreased lung elasticity, resulting in a loss of about 20% capacity by age 50 (more for smokers)
- Diminished libido and sexual function
While these declines can be radically affected by genetics and lifestyle choices, they represent the normal signs of aging that occur across the majority of the population, with women typically aging more quickly than men. Many of us seem to notice a change almost overnight. I hear every day, "Everything changed when I hit 50!"
Recognizing that many of these conditions can also represent a hormone imbalance, restoring hormones to optimum levels has been a cornerstone of anti-aging for centuries. From the ancient Chinese--whose emperors mandated the collection of urine from young people and consumed the dried urine for the hormones it contained--to consuming the hormone-producing glands of animals, to the modern day extraction and synthesis of the actual hormones and natural plant extract, all have been used as methods to control and diminish the negative effects of aging.
Can We Influence Aging?
Even with the increase in baby boomers, the general thought in geriatrics is that it's too late to treat the underlying cause, and the goal is to just keep the patient comfortable. But new research is identifying ways to address root causes--no matter how old a person is.
One way is to target our mitochondria--the source of neurodegeneration and poor sugar control--which are the primary causes of age-related decline. When mitochondria become damaged or compromised at any age, a wide variety of symptoms and health problems can result, many of which resemble the age-related conditions previously identified.
With all of the recent high-tech discoveries, it is interesting that the anti-aging programs share three basic principles:
1. Exercise: Across the board, anti-aging specialists promote the immediate benefits exercise. Regular physical exercise will:
- Retain and regain muscle mass
- Improve the supply of oxygen to mitochondria
- Reduce stress (lower cortisol)
- Improve balance and coordination, reducing the likelihood of falls
- Build stronger bones (if it's weight-bearing exercise or jiggling)
- Naturally boost human growth hormone (HGH) levels and testosterone
- Improve the quality of sleep
- Help control blood sugar
Long endurance exercise, such as marathon running, is not the best way to prevent or reverse the effects of aging. It causes muscle fatigue, with additional "wear and tear" on your body, and does not build muscle. Instead, do short bursts of intense exercise for the best results, but it is important to check with your doctor before starting any new exercise program to avoid injury. It also helps to work with a personal trainer when getting started to ensure proper form for maximum benefit.
2.
Correct hormone imbalances
: The age-related decline in hormones is well documented and, for the most part, well understood. Most anti-aging regimens will incorporate hormone level monitoring to avoid disease and promote optimum health. Common imbalances include:
- Testosterone deficiency
- Progesterone deficiency
- Estrogen hormones deficiency or excess
- Thyroid hormones deficiency
- DHEA deficiency
- Cortisol excess and then deficiency as we age
- Insulin excess and resistance
Working with a healthcare practitioner to correct hormone imbalances is a crucial step toward successful aging.
3.
Watch your diet and supplement with vitamins, mineral and antioxidant supplements
: As we age, it is harder for our bodies to get all of the nutrients we need from a normal diet. To make matters worse, as our gut ages, it too becomes compromised, which can affect nutrient absorption; probiotics can help ensure that nutrients get absorbed properly. It becomes even more important to eat a native diet with lots of fresh, organic vegetables, nuts, seeds, and fruits, and to limit lean meats and fish. Sadly, even with a well-rounded diet, it is necessary today to supplement. Most of the recommended vitamins, minerals and antioxidants can be found bundled in a single supplement at your local pharmacy or health food store. Again, work with your healthcare practitioner to determine which supplements are best for you, and in which doses.
What is Successful Aging?
Successful aging goes beyond the ramifications of physical health, incorporating cognitive function, social support, and satisfying life experiences. Some define it more as an integrated "wellness," representing a contented balance among the physical, emotional, spiritual, social and cultural aspects of an individual's life.
It is important to note that the "success" in aging is very subjective and depends on your desires. My goal is to plant a seed for you to start on a path toward successful aging and wellness, whatever that means to you. While your physical health is just one aspect, it is one that significantly affects most other aspects of wellness.
To start, you may want to have a baseline physical to assess your current condition, including evaluating hormone levels. You might also make important lifestyle changes to better meet your body's basic needs for healthy food and nutrients, clean air and adequate hydration. You might strive to keep your body running smoothly by increasing your physical activity, so you can engage more in social activities and play. And, with the help of healthcare practitioners attuned to healthy aging, you may choose to replenish those hormones that decline with age, as well as take steps to moderate the ones that tend toward excess.
This is literally just the tip of the iceberg and we are discovering more information each day. I promise that your body will reward you for each of the steps you take to improve your health as you journey toward successful aging.
Many blessings for a long and healthy life,
Dr. Susan Godman
