by Lorraine Maita, MD

Like anything in nature, we are not designed to last forever.  We start losing muscle mass in our mid-30’s, our circulation becomes impaired by the buildup of plaque, our DNA doesn’t replicate as well to repair damage and many of our hormones which send signals to our DNA decline or rise and become out of balance.  These processes are responsible for many of the chronic degenerative diseases of aging such as Alzheimer’s, cancer, heart disease, diabetes and others. They are also responsible for the mild aches and pains, mental fog, gastric upset or other minor maladies that interrupt our well-being.

The good news is that we can slow these processes down and enjoy a healthier lifespan by implementing some simple strategies to maintain health.

Attitude – Your thoughts have power, and from your thoughts your words and actions flow. You are what you think and if you can conceive it and believe it, you can achieve it. These principles apply to both negative and positive thinking. Choosing positive will lift your spirits and cause healthy chemical reactions in your brain.  Harvard studies have shown that an attitude of gratitude, forgiveness and compassion are linked to longevity.

Balanced Nutrition - Balance your protein, carbohydrates and fats at every meal. A properly balanced meal maintains energy, focus and clarity. Eating this way modulates hormones such as insulin and cortisol, which tend to rise as we age. Both cause fat storage especially around the waist. Limit refined carbohydrates and processed foods. If one-third of your plate is protein and two-thirds vegetables or complex carbohydrates with a sprinkle of fat in the form of nuts, seeds, oil, olives or avocado, you have a winning formula. This balance prevents blood sugar from surging..

Combat Oxidation with Color – Eat a rich array of colorful foods to get a variety of phytonutrients that have a high content of antioxidants. They quench the free radicals that cause cell death and dysfunction.  Super foods and super supplements can supercharge your metabolism and boost your anti-inflammatory and antioxidant capacity, nourish your brain and enhance cell and bodily functions. Choose blueberries, green broccoli, kale, kiwi and spinach, carrots, oranges and sweet potatoes, and red tomatoes, raspberries, strawberries and pomegranate to supply you with a rainbow of antioxidants and phytonutrients.

Exercise – Regular exercise brings circulation to the brain, maintains muscles mass, decreases fat,  and enhances energy, clarity and strength. Aerobic activity can increase endorphins and lessen pain, interval training can boost growth hormone and strength training can boost testosterone, which is needed for both men and women.  An exercise prescription for your individual needs can optimize your health.

Fish oil and Omega 3 fatty acids - These inflammation fighters are used to make eicosonoids, which are signaling hormones that cause smooth muscle relaxation in artery walls, decrease mucous production and inflammation and are used to build cell walls that are fluid so nutrients can get in and waste products can get out. Eat foods rich in Omega 3 fatty acids such as tuna, salmon, mackerel, and herring and nuts such as almonds, walnuts, macadamia nuts.

Sleep – A good night’s sleep allows for production of melatonin, an antioxidant, growth hormone, which maintains lean muscle mass among other things, and cortisol, which is critical for our immune system and a variety of functions.

Hormones – Both sexes can replace hormones when they are low. Men and women experience hormonal declines known as andropause and menopause, and each is characterized by a degree of loss of sexuality, self esteem, energy, clarity, change in body composition and/or mood. If you have tried all of the healthy lifestyle tips and are experiencing symptoms that interfere with your functioning, discuss this with your doctor.

Medical Check Ups – Have a check up with your doctor to get preventive screenings and to manage or prevent illness as well as to determine what is right for you. Having a relationship with an anti-aging specialist can help you sort through the maze of supplements and health fads as well as tailor a program designed for your individual metabolism and needs.

There is no magic bullet that can restore the energy and vitality of youth; rather it’s a synergistic combination of physical, mental, nutritional, hormonal and attitudinal factors.   It’s not how old you are, it’s how you are old, and you have the power to age with an edge.

Lorraine Maita, MD, is Board Certified in Internal Medicine and Anti-Aging and Regenerative Medicine. Visit her Web site, www.howtoliveyounger.com.



Tagged as: Healthy Aging