Anti-aging Secrets Revealed

Turning Back the Clock

Evelyn E. Smith

 M.S. in Library Science, University of North Texas (2012)

Paying attention to some of these tips can delay both the mind and body from aging, so both the mind and body cnn stay as strong as possible longer. Of course, while some of them focus on the outside, such as staying out of the sun without wearing protection and moisturizing, while others directly address diet, exercise, getting enough sleep, and stimulating the mind and spirit.

Thus, middle aged and older adults should be prepared to learn new skills, like learning Web design or how to play a musical instrument that they haven't mastered before, picking up a new language or dusting off an old one they took in high school or college, or even starting a new career. After all, it's never too late to volunteer to teach reading, take the time to pray and meditate, and adopt a Mediterranean-based diet and aerobic exercise regime.

In other words, regularly meet friends for lunch, and then pass the blueberry and nut-laced spinach salad, sign up for continuing education courses at the local community college, mentor children and teens who need that extra help, take a brisk walk for thirty minutes daily, join with others in contemplating the divine, master html and java training, and laugh along the way.

Allen, Kevin P. ( 2015). Top 10 anti-aging tips. How Stuff Works. Retrieved from http://health.howstuffworks.com/wellness/aging/anti-aging-tips/seven-anti-aging-tips.htm#page=0

• Start the Countdown:

Anti-aging secrets involve the mind, body, and spirit, so no one needs to let heredity or circumstance control the length or quality of life (p. 1).

• Stimulate the Brain:

Challenge the mind to keep neurological pathways open: Learn a new language, read regularly for pleasure and for knowledge, and be aware of what is going on in the world (Allen, 2015, p. 2).

Learning a new language is one way of building up a cognitive reserve.

See also:

Craik, F. I. M., Bialystok, E., and Freedman, M. (2010, November 9). Delaying the onset of Alzheimer disease: Bilingualism as a form of cognitive reserve. Neurology, 75(10), 1726-1729. [Open-access text]. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033609/

Bilingual Alzheimer patients were diagnosed 4.3 years later and reported the onset of dementia symptoms 5.1 years later than monolingual Alzheimer patients, according to dated collected from 211 patients diagnosed with probable Alzheimer's disease. Thus, researchers concluded that lifelong bilingualism “confers protection” against the onset of Alzheimer's, attributing this delay to a “cognitive reserve” (Craik, 2010, November 9, Abstract para. 1-4).

Glynn, Sarah. (2012, October 11). Learning languages helps the brain grow. MNT. Retrieved from http://www.medicalnewstoday.com/articles/251361.php

Learning new languages helps the hippocampus and three areas of the cerebral cortex grow as confirmed by before and after brain scans following 13 months of intensive language training in Arabic, Russian, or Dari when Swedish Armed Forces Interpreters saw a greater spur in brain growth than their medical and cognitive science students controls (Glynn, 2011, October 11, para. 1-4). The most-skilled language learners experienced a “greater growth” of the hippocampus as well as areas of the cerebral cortex involved in language learning (Glynn, 2011, Ootober 11, para. 5-6). Similarly, bilingual and multilingual speakers experience a later-onset of Alzheimer's by at least five years (Glynn, 2011, October 11, para. 11).

Indivero, Victoria M. (2014, September 12). Learning languages is a workout for brains, both young and old. Penn State/ News. Retrieved from http://news.psu.edu/story/334349/2014/11/12/research/learning-languages-workout-brains-both-young-and-old

The more an individual uses specific areas of the brain, like those “exercised” by learning a foreign language, the stronger and more interconnected it grows (Indivero, 2014, September 12, para. 1). Ping Li, a Penn State professor of psychology, linguistics, information sciences, and technology, and colleagues studies the brains of 39 native speakers of English as they learned Chinese over a six-week period, and those students who were most successful exhibited a better -connected network of brain neurons as evidence by before and after MRI scans (Indivero, 2014, September 12, para. 2-3 & 6).

Mathews, M., Abner, E., and Caban-Holt, A., et al. (2013, September). Quality of education and memory test performance in older men: The New York University Paragraph Recall Test normative data. Current Alzheimer Research, 10(7), 776-83. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/23906000

Strive to be an active learner throughout life.

Estimated quality of education is a better predictor of memory performance than years of education.

___________

Healthy & Wise

Addendum

December 23, 2015

Hambrick, David Z (2015, December 12). Research confirms a link between intelligence and life expectancy. Scientific American. Retrieved from http://www.scientificamerican.com/article/research-confirms-a-link-between-intelligence-and-life-expectancy/?WT.mc_id=SA_MB_20151223

Life style matters since the risk of death is 56 percent lower for non-smokers, 47 percent lower for those that exercise regularly, 26 percent lower for those who adhere to a healthy diet (Hambrick, 2015, December 22, para. 2). However, Scottish data confirms that those individuals with an IQ of 115 higher are 21 percent more likely to be alive at age 76 than those with an IQ of 100 (Hambrick, 2015, December 22, para. 3).  In others words, a college education or its equivalent in knowledge gained by experience correlates with longevity.

___________

• Eat Well:

Consume five servings of fruits and vegetables and three serves of whole grains daily while drinking five to eight glasses of water [or water-based liquids, such as coffee and tea] daily. Limit fat to 30 to 35 percent of the calories consumed daily, drinking one-percent milk and using olive oil; deriving 15 percent of calories from protein, and obtaining the rest of one's calories from carbohydrates—fruits and vegetables and complex carbohydrates like oatmeal, wild rice, and whole-grain bread and pasta (Allen, 2015, p. 3).

The MIND diet proves you are what you eat.

See also:

Reddy, Sumthi. ((2015, April 20). A diet might cut the risk of developing Alzhemer's. Life. The Wall Street Journal. Retrieved from http://www.wsj.com/articles/a-diet-might-cut-the-risk-of-developing-alzheimers-1429569168

The MIND diet borrows from the Mediterranean and DASH diets, but it especially emphasizes “brain-healthy” goods like green-leafy vegetables and berries, although researchers at the Rush University Medical Center in Chicago found that “strict” adherence to any of the three diets lessened the risk of Alzheimer's but only the MIND diet helped counter the disease even if individuals followed only some of its recommendations (Reddy, 2015, April 20, para. 1-3).

The MIND diet, which stands for the Mediterranean-DASH Intervention for Neuro- degenerative Delay, calls for eating dark blue and purple berries twice weekly and shows that green leafy vegetables, like spinach and broccoli, protect the brain more than other vegetables. The diet is also heavy on nuts, beans, whole brains, and olive oil (Reddy, 2015, April 20, para. 6-7).

The Rush University Medical Center study followed 988 participants aged 58 to 98 for 4.5 years whereupon it found following the a Mediterranean diet reduced the risk of dementia 54 percent while adhering to the DASH diet cut the changes of developing dementia 39 percent (Reddy, 2015, April 20, para. 8). However, older adults who ate at least two servings of dark green leafy vegetables daily were 11 years younger mental than those who didn't eat their broccoli or spinach (Reddy, 2015, April 20, para. 11).

The MIND diet stresses 15 foods: green leafy vegetables, other vegetables, nuts, berries, whole grains, fish, poultry, olive oil, and wine (Reddy, 2015, April 20, right side column).

It severely restricts these unhealthy foods to one serving per week: Red meats, butter and margarine, cheese, pastries and sweets, and fried and/or fast food (Reddy, 2015, April 20, right side column).

• Remember the Spirit:

Spirituality—or daily meditation, prayer, and practicing forgiveness—positively effects health and reduces suffering (Allen, 2015, p. 4).

Prayer  and meditation visibly changes the brain.

See also:

Barton, Y. A., an Miller, L. (2015, January). Spirituality and positive psychology go hand in hand: An investigation of multiple empirically derived profiles of related protective benefits. Journal of Religion and Health, 54(3), 829-43. doi: 10.1007/s10943-015-0045-2. [Abstract only]. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/25862339

A sampling of 3,966 adolescents and young adults aged 18 to 25 and 2,014 adults aged 26 to 82 found that “daily spiritual exercises” correlated with positive psychology in 83 percent of the adolescents and young adults and 71 percent of adults. A minority subgroup of “virtuous humanists” also exhibited high-levels of positive psychological traits but low levels of personal spirituality. Personal spirituality protected all age groups against substance abuse.

A book of contemplation the which is called the cloud of unknowing, in which a soul is oned with God. (1922). Christian Classics Ethereal Library. London: John M. Watkins. Retrieved from http://www.ccel.org/ccel/anonymous2/cloud.i.html

This medieval classic text forms the basis of the post-modern Roman Catholic and Christian meditation movement.

Contemplative prayer and Christian meditation. (2015). Live and Dare. Giovanni Dienstmann. Retrieved from
http://liveanddare.com/contemplative-prayer-and-christian-meditation/

Take 20 minutes out of your day to pray and meditate.

Dienstmann explains how to practice the different types of contemplative prayer and meditation.

Research: Contemplative prayer. (n. d.). Christian Research Network. Retrieved from http://christianresearchnetwork.org/topic/contemplative-prayer/

Article explains the difference between contemplative prayer and biblical prayer and notes how contemplation and meditation augments other types of prayer.

• Exercise:

Regular aerobic exercise along with strength training fights the loss of stamina, muscle strength, loss of balance, and bone density that comes with aging. The American Heart Association recommends strength training sessions of 8 to 15 repetitions using 8 to 10 exercises two to three days per week (Allen, 2015, p. 5).

Take a 30 minute walk.

See also:

Cotman, Carl W. (2015). Exercise builds brain health. UCI Mind. University of California Irvine. Retrieved from http://www.mind.uci.edu/alzheimers-disease/articles-of-interest/behaviors-mindfulness-biomarkets-stem-cells-other-dementia/exercise-builds-brain-health/

“An increasing body of scientific evidence from human and animal studies . . . reveals numerous health benefits of regular physical exercising, including the health and function of the brain” (Cotman, 2015, para. 1).

Exercise Builds Neuron Health and Improves Brain Function:

Evidence increasingly shows that exercise increases the amount of brain derived neurotrophic factor (BDNF) in the brain, a molecule that protects neurons from injury and helps with learning and brain plasticity. This is particularly important because BDNF levels decline with age. Physical exercise counteracts this age-related decline and can restore younger levels of BDNF (Cotman, 2015, para. 2).

Aging lab rates that exercise increase their brain synapses, counteracting age-related synapse loss as well as stimulating their brains, so that they make new synapses in the hippocampus, an area of the brain that governs learning and forms memories. Moreover, exercise is one of the few interventions that can grow new neurons (Cotman, 2015, para. 3).

Epidemiological and clinical studies demonstrate that walking three or more times a week correlates with a 32 percent reduced risk of Alzheimer's while a moderate level of physical activity slows cognitive decline by two to three years. Older adults who take part in moderate aerobic exercise, like brisk walking, show improved cognitive functioning and do better with tasks involving executive function (Cotman, 2015, para. 4).

At the biological level, research shows that aerobic exercise additionally prevents age-related decline in blood flow in the cortex and hippocampus, and a decline in hippocampus volume is one of the bio-markers of Alzheimer's. However, spending 40 minutes a day walking at a moderate pace, three days a week over the course of a year will increase the volume of the hippocampus. Exercise also reduces the levels of beta-amyloid plaque associated with Alzheimer's (Cotman, 2015, para. 4).

Choose a Proactive Lifestyle:

Lifestyle choices can promote optimal health in the body and brain (Cotman, 2015, para. 5), so a proactive approach to health includes making physical activity part of a daily routine as well as adapting a healthy Mediterranean-style diet.   Aerobic exercise improves circulation,  blood  vessel health and heart function, reduces blood pressure, and controls blood sugar, and insulin levels, and strength training reduces body fat and builds muscle tone. All of these improvements, in turn, benefit brain health (Cotman, 2015, para. 6).

So Do I Get Enough Exercise?



Make physical exercise a daily habit: 74 percent of all American adults don't meet the recommended federal guidelines that prescribe at least 30 minutes of moderate intensity physical activity three times per week. As little as between four and seven hours of physical activity weekly can substantially lower the risk of cognitive decline (Cotman, 2015, para. 7).

Setting aside a scheduled time to exercise and exercising with a partner or a group are two strategies that personalize this lifestyle choice (Cotman, 2015, para. 8).

Slide show: Weight training exercises. (2015). Healthy Lifestyle Fitness. Mayo Clinic. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/weight-training/sls-20076904

Combined with aerobic exercise, weight or strength training boosts muscle strength and tone and reduces fat. After warming up by for five to ten minutes by stretching or brisk walking, choose a weight or resistant level that will tire muscles after 12 repetitions. Rest for a day between exercising a particular muscle group (Slide show, 2015, p. 1).

Photographs demonstrate chest press, best-over row, bicep curl, and tricep extension exercises with weights, knee extension with a weighted strap, and leg press and lying hamstring curl with weight-machine, as well as push ups, calf raises, and squats (Slide show, 2015, p. 2-11). Except for the exercises performed with weight machines, these exercises can be performed at home with little expense.

• Maintain Your Intake of Antioxidants:

Since free radicals contribute to the onset of age-related disease, and antioxidants neutralize free radicals, everyone should load up on antioxidants through diet and supplements. That means eating lots of dark colored vegetables, like tomatoes, carrots, squash, and spinach are carotenoids and blue and purple berries for flavonids (Allen, 2015, p. 6).

See also:

Jaret, Peter. (2014, October 20). Best foods for your anti-aging diet. 50+: Live Better, Longer. WebMD. Retrieved from http://www.webmd.com/healthy-aging/features/anti-aging-diet

Diet makes a great difference in how the body and brain age (Jaret, 2014, October 20, para. 1-3).

What to Put on Your Plate:

A healthy diet helps to turn back time.

• Colorful fruits and vegetables: The antioxidants in colorful fruits and vegetables stop free radicals from damaging cells, so at each meal, fill half the plate with colorful fruits and vegetables, striving to consume five to nine servings of fruit and vegetables daily (Jaret, 2014, October, 20, para. 4).

• Three antioxidants—Vitamin C, zinc, and beta carotene—protect the eyes from macular degeneration while Vitamin C helps the skin stay younger by reducing wrinkles (Jaret, 2014, October 20, para. 5-6).

• Resveratrol, an oxidant in grapes and red wine, lowers the odds of getting cancer, heart disease, and premature aging (Jaret, 2014, October 20, para. 7).

• Whole grains—oats, quinoa, barley, wheat, and brown rice—lessen the changes of developing Type 2 diabetes and keep blood vessels in good condition (Jaret, 2014, October 20, para. 8).

• Fish: Two servings of omega 3 fatty fish, like salmon and albacore tuna, protect cardiovascular health and guard against Alzheimer's. Those who don't eat fish should take a dietary supplement (Jaret, 2014, October 20, para. 9-10).

• Dairy: The calcium and Vitamin D found in dairy foods build strong bones and prevent osteoporosis, so three cups of low-fat milk or yogurt daily keep cholesterol in check. Those allergic to dairy products can substitute soy milk, almond milk, and fortified cereals (Jaret, 2014, October 20, para. 11-12).

• Nuts: One fourth of an ounce of nuts daily, or about four almonds, lowers high blood pressure and high cholesterol by 20 percent (Jaret, 2014, October 20, para. 13).

• Beans and lentils: Legumes furnish fiber and plant-based protein, acting as an alternative to red meat (Jaret, 2014, October 20, para 14).

• Foods to Avoid:

• High-fat in beef, high-fat dairy, and bakery treats;
• Sugar;
• Salt (limit to one teaspoon of salt).

Check for additional salt and sugar content in processed, frozen, and canned foods (Jaret, 2014, October 20, para. 16-18).

Consider a Good Supplement:

Because it's hard to maintain a healthy diet, supplement it with 200 to 250 milligrams of Vitamin C, 100 to 400 International Units of Vitamin E, and a mixed carotoid supplement of six to 10 milligrams (Allen, 2015, p. 7). A good multivitamin many provide these amounts of supplementary nutrition.

Eat a balanced diet to get enough vitamins.

   Addendum

August 31, 2015

Whalley, L. J., Fox, H. C., Wahle, K. W., et al. (2004, December).  Cognitive aging, childhood intelligence, and the use of food supplements:  Possible involvement of n-3 fatty acids.  The American Journal of Clinical Nutrition. [Full text]. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15585782

While researchers didn’t find a significant correlation between IQ levels and vitamin and mineral supplement use in children born in 1936 and first tested for IQ in 1947, when subsequent researchers revaluated the same individuals in 2000-2001, they discovered that the 64 year-olds who were taking vitamin supplements tested higher in cognitive function after adjusting for their original IQs in childhood.  The 64-year-olds who took fish oil supplements also consumed more Vitamin C and vegetable and cereal fiber than those who didn’t take fish oil.  Thus, this very long longitudinal study associated taking vitamin and mineral supplements with better cognitive aging. 

Bottom Line: Taking the dosage recommended by a physician of n-3 and n-6 supplements found in fish oil can improve cognitive functioning in aging adults (Whalley, 2004, December, Abstract).

Warning: Please note that fish and krill oil should always be taken under the supervision of a physician and shouldn't exceed more than 3 grams of fish or krill oil daily. Furthermore, while one or two servings of Omega 3 fatty fish are good for you, according to the American Heart Association, three servings may increase the danger of hemorrhagic stroke (Omega 3 fatty acids, 2015, para. 21).

Fish and Omega-3 fatty acid. (2015, June 15). American Heart Association http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp
 

Omega 3 fatty acids. (2015).  University of Maryland Medical Center.  Retrieved from http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

___________

Zeitman, Kathleen M. (2011). How to choose a multivitamin. WebMD: Ask the Nutritionist. WebMD. Retrieved from http://www.webmd.com/vitamins-and-supplements/nutrition-vitamins-11/choose-multivitamin?page=1

A healthy diet remains the best source of vitamins, minerals, and nutrients, but a multivitamin can provide a nutritional backup. The Harvard School of Public Health also recommends a multivitamin with extra Vitamin D (Zeitman, 2011, p. 1).

What to Look for in a Multivitamin:

• Read the label carefully;

• Get the basic vitamins and nutrients;

• Check the percentages;

• Look for extras;

• Choose a multivitamin designed for a particular age and gender;

• Don't over do it.

(Zeitman, 2011, p. 2)

• For women only multiple vitamins provide nutrient requirements, including iron and folic acid, for women in their child-bearing years, aged 18 to 50 (Zeitman, 2011, p. 3).

• Just for men: Men between the ages of 18 and 50 need lessiron than women do (Zeitman, 2011, p. 3).

• For seniors: Multivitamins specifically marketed to adults age 50 and older furnish more B Vitamins B6 and B12 and Vitamin D. Older adults also need to take a multivitamin that takes into account the nutritional needs of their gender (Zeitman, 2011, p. 3).

• Check expiration dates and store in a cool, dry place.

• Taking vitamins with food lessens stomach discomfort.

• Consult a physicians when taking medicine and vitamins at the same time since they can interfere with each other.

(Zeitman, 2011, p. 4)

• Sleep:

Take time to wind down before trying to sleep.

Sleeping less than six hours nightly puts insomniacs at a greater risk for heart attack and stroke. Lack of sleep also makes one more susceptible to stress, anger, and viruses (Allen, 2015, p. 8).

See also:

Dumain, Teresa. (2014, April 7). [Almost] 20 ways to sleep better each night. Prevention. Retrieved from http://www.prevention.com/health/sleep-energy/20-ways-sleep-better-every-night

Women of all ages get less sleep than men particularly during their menstrual periods and menopause; however, everyone can get better sleep by adopting these sleep tips (Dumain, 2014, April 7 p. 1):

1. Set and stick with a sleep schedule each night;
2. Keep a sleep diary for two week;
3. Since nicotine is a stimulant, quit smoking;
4. Take note on the effect of any medications upon sleep;
5. Don't exercise four hours before bedtime since exercise keeps the body temperature elevated for four hours;
6. Don't drink caffeinated drinks after 2 p. m.;
7. Journal away problems daily, thus letting go of stress;
8. Wind down for an hour before bed, not surfing the Web or watching TV;
9. Remember that while milk is a sleep remedy, drinking alcohol is counter productive since when alcohol levels in the blood start to drop, the sleeper awakes;
10. Have a carbohydrate and calcium enriched snack: Any foods containing tryptophan induce sleep;
11. Listen to a boring lecture on audiotape or Online or opt or some relaxing music. [Google “relaxing sleep music” on Youtube” and lots of selections pop up on the screen].
12. The ideal bedroom temperature is between 65 and 75 degrees Fahrenheit. Taking a warm bath or shower before bed also helps;
13. Women during menopause should also plan for possible hot flashes;
14. Sleep-inducing scents like lavender and chamomile activate brain alpha-wave activities;
15. White noise sound machines help promote sleep;
16. Cover up or remove laptops, i-pods, and smart phones since their light interferes with the release of melatonin, delaying sleep. This is one of the reasons teenagers shouldn't have smart phones, laptops, and TVs, in their rooms;
17. Banish dogs and cats from the bedroom;
18. Make sure that the pillow keeps the spine and neck in a straight line, easing muscle tension and neck cramps.
19. Deep breathing before sleep reduces heart rate and blood pressure and releases endorphins.

(Durmain, 2014, April 7, p. 2-21)

• Use a Wrinkle Reducer:

Duly-noting that sun exposure accounts for 95 percent of all wrinkles, remedy some of the effects of aging with retinoil, a form of Vitamin A, to reduce fine lines and wrinkles, exfoliating the sking and increasing collagen production (Allen, 2015, p. 9). Meat poultry, dish, and dairy products along with yellow and orange fruits and vegetables as well as dark green leafy vegetables also furnish Vitamin A.

• Restore Your Hormones:

Lack of energy, libido, and stamina are “classic” symptoms of declining hormone levels (Allen, 2015, p. 10).

See also:

Rali, Kevin. (2015, April 19). High testerone foods. Livestrong. Retrieved from http://www.livestrong.com/article/1558-high-testosterone-foods/

Monounsaturated fats and saturated fats like red meat, whole fat dairy products, avacados, nuts, seeds, and olive oil all elevate testosterone levels (Rali, 2015, April 19, para. 3). Cruciferous vegetables, like Brussels sprouts, cabbage, broccoli, and cauliflower, also keep cholesterol levels high (Rali, 2015, April 19, para. 4). Moreover, since eggs are high in cholesterol, they also up testerone levels (Rali, 2015, April 19, para. 5). Additionally, foods containing Vitamin B, E, and zinc, such as asparagus, raw oysters, bananas, and brown rice,increase male sex drive and sperm count (Rali, 2015, April 19, para. 6).

Yacoub, Jamie. (2015, April 13). Foods high in natural estrogen. Livestrong.com. Retrieved from http://www.livestrong.com/article/21560-foods-high-natural-estrogen/

Isoflavone phytoestrogens include legumes (kidney beans, chickpeas, peas, and peanuts), soy and soy products, wheat bran, barley, red cabbage, broccoli, and black and green tea (Yacoub, 2015, April 13, para. 3). Ligan phytoestrogens that provide natural sources of estrogen are whole grains and barley, and rye, cranberries, blueberries, zucchini squash, carrots, curly kale, broccoli, apricots, cabbage, Brussels sprouts, strawberries, and tofu (Yacoub, 2015, April 13, para. 4). The resveratrol found in grapes, red wines, grape juice, peanuts, blueberries, cranberries, and bilberries is another form of naturally-produced, plant-based estrogen (Yacoub, 2015, April 13, para. 5).

• Human Growth Hormone Therapy:

HGH reduces body fat, enhances muscle tone and sexual performance, and firms skin [at a very high health cost]; moreover, unless it's obtained by prescription, it's an illegal controlled substance, and it's not cheap (Allen, 2015, p. 11).

See also:

Davidson, Craig. (2011). The HGH handbook. Men's Fitness. Retrieved from http://www.mensfitnessmagazine.com.au/2012/09/the-hgh-handbook-2/

Legitimate prescriptions for synthetic HGH injections cost between $600 and $1000 a month. Moreover, possible side affects include a thickening of bones in the jaw, forehead, and hands along with an enlarged heart and kidneys, a weakening of the immune system and an increased risk of diabetes and leukemia Davidson, 2011, para. 7-16). In other words, Taking HGH isn't like bathing in a worry-free fountain of youth.

Beattie, Leanne. (2015). 5 healthy habits that fight the signs of aging: How to maintain a youthful appearance. Sparkpeople. Retrieved from http://www.sparkpeople.com/resource/wellness_articles.asp?id=1237

1. Eat Right: Healthy Skin Starts with Healthy Eating:
   Feed the skin with beta carotene, Vitamin C, selenium, and zinc—all found in fresh produce, and Vitamin E, found in nuts and seeds. All these antioxidants help skin cells regenerate and produce elastin and collagen that keep the skin free of wrinkles while omega-3 fatty acids in oily fish repair skin tissue (Beattie, 2015, p. 1).
2. Wear Sunscreen: The Perfect Anti-Aging Cream:
   The sun-sensitive and fair-skinned shouldn't spend any more than 10 to 15 minutes in the sun daily without sunscreen. Excessive sun exposure results in wrinkles, sunspots, uneven and dry skin (Beattie, 2015, p. 2). Wearing a sunscreen with an SPF of 15 or higher, donning sunglasses when driving, and a wide-brimmed hat while attending or engaged in sports helps protect the skin from sun damage.
3. Stay Hydrated: Water is the Fountain of Youth:
   Drinking enough water keeps the skin “moist, plumb, and supple” (Beattie, 2015, p. 1 & 2).
4. Drink Less: Alcohol Ages You:
   Alcohol dehydrates skin and depletes the body of vitamins and minerals (Beattie, 2015, p. 2).
5. Don't Smoke: Tobacco Tarnishes Your Skin:
   Smoking making smokers look older than they are since their skin directly absorbs the toxins found in cigarette smoke, causing the blood vessels in the top layers of skin to constrict. Poor circulation, in turn makes wrinkles more noticeable. Additionally, smoking reduces collagen production (Beattie, 2015, p. 2).

Miesbach, Donna. (n. d.). 10 tips for growing younger. Chopra Centered Lifestyle. Retrieved from http://www.chopra.com/ccl/10-tips-for-growing-younger

Slow the aging process by following this advice:

Encourage everyone in your family to drink more water.

1. Drink a lot of water: Keeping hydrated flushes out the body's system.

“A common recommendation is to drink six or eight ounce glasses of water or other fluid daily (Drinking enough water, 201, January 25, para. 7).

Drinking enough water. (2013, January 25). WebMD. Retrieved from

http://www.webmd.com/a-to-z-guides/drinking-enough-water-topic-overview

2. Eliminate physical toxins from your diet: This means steering clear of processed foods and eating lots of fresh fruits and vegetables.

3. Eliminate emotional toxins: Learn to deal with stress and unburden oneself of emotional baggage.

Stress management—topic overview. (2013,May 3). Stress Management Health Center. WebMD. Retrieved from http://www.webmd.com/balance/stress-management/stress-management-topic-overview

Avoid stress with the following tips:

• Learn to mange time wisely;
• Think about and act upon better ways to manage stress;
• Take care of oneself, getting plenty of rest, maintaining a heart-healthy Mediterranean-style diet, not smoking, and limiting alcohol intake;
• Try new ways of thinking, keeping a journal or diary allows for thoughtful letting go of those things that can't be changed. It's also permissible to say no;
• Assert oneself tactfully;
• Ask for help: Networking with family and friends helps individuals manage stress better.

(Stress management, 2013, May 3, p. 2)

Stress can't be totally eliminated, but it can be managed.

Stress can be relieved through the following techniques:

• Exercise
• Writing
• Sharing one's feelings with a trustworthy friend or family member.
• Learning new ways to relax: Investigate breathing and muscle relaxation exercises, aromatherapy, yoga, tai chi, and qi gong.

See also:

Elias, Nina. (2012, March 30). Sniff away your stress. Prevention. Retrieved from http://www.prevention.com/mind-body/natural-remedies/how-aromatherapy-soothes-stress

• Sandalwood chills constant worry;
• Peppermint alleviates depression;
• Sweet marjoram eases acid reflux, headaches, and indigestion;
• Taking a sage bath before bed helps relieve sleeplessness;
• Chamomile calms panic attacks.

(Elias, 2012, March 30, para. 5-9)

• Focus on the present: Try meditation or listen to relaxing music.

(Stress management, 2013, May 3, p. 3)

4. Breathe: Make deep breathing a habit.
5. Get ample rest: Restore balance through sleep and meditation.
6. Be flexible: Learn to adapt to the situation.
7. Live your life consciously: Take note of habitual responses and aim for conscious responses.
8. Exercise regularly: Exercise helps loose and maintain weight, build muscle tone, and joint flexibility.
9. Learn to live fully and completely: Accept oneself and then go on to accept others.
10. Laugh often.

(Miesbach, n. d., par 3013)

                  Loose weight and look and feel younger.

Rettner, Rachael. (2011 September 14). 8 tips for healthy aging. Live Science. Retrieved from http://www.livescience.com/35863-grow-old-gracefully-tips.html

1. Never too late: Older adults well into their 60s and 70s can reduce the risk of chronic disease (Rettner, 2011, September 14, p. 2).
2. Amp up your fitness: Exercise helps control body weight, lowers blood pressure, strengthens muscles, and helps avoid falls (Rettner, 2011, September 14, p. 3).
3. Stay limber: Use it or loose it applies to muscle tone while yoga and stretching exercises can relieve arthritis pain (Rettner, 2011, September 14, p. 4).
4. Manage your weight: Consuming five cups of fruits and vegetables daily lowers blood pressure as well as the risk of cardiovascular diseases and cancer and betters immune response (Rettner, 2011, September 14, p. 5).
5. An ounce of prevention: Yearly flu vaccinations and regular screening for cervical and colorectal cancer as well as regularly monitoring blood pressure and knowing the early warning signs of Type 2 diabetes helps older adults age gracefully while staying physically active helps reduce the severity of arthritis (Rettner, 2011, September 14, p. 6).
6. Staying spiritual or optimistic: Regular church attendance adds years to one's life while meditation and an optimistic attitude lower mortality rates (Rettner, 2011, September 14, p. 7).
7. Volunteer to help others: Volunteers have lower mortality rates than those who don't help others (Rettner, 2011, September 14, p. 8).
8. Drink in moderation: Women who enjoy just one drink of wine or alcoholic beverage daily during middle age enjoy better health in old age than teetotalers (Rettner, 2011, September 14, p. 9).

See also:

Prediabetes. (2014, December 17). Diseases and conditions. Mayo Clinic. Retrieved from http://www.mayoclinic.org/diseases-conditions/prediabetes/basics/definition/con-20024420

A prediabetes diagnosis means that a patient's blood sugar level is higher than normal, but it is not high enough to classify him or her as a diabetic. That means that healthy lifestyle changes (adhering to a Mediterranean diet, getting 20 to 30 minutes of aerobic exercise daily, and loosing and then maintaining a healthy weight) can lower blood sugar levels (Prediabetes, 2014, December 17, p. 1).

Red flags that signal prediabetes include increased thirst, frequent urination, fatigue, and blurred vision (Prediabetes, 2014, December 17, p. 2).

Obesity is the number one risk factor for adult onset (Type 2) diabetes

Risk factors for diabetes include the following classifications:

• Weight

1999 Metropolitan height and weight tables for men and women. (1999). Retrieved from http://www.bcbst.com/MPManual/HW.htm

• Waist size (a waist size of over 40 inches for men and more than 35 inches for women or a Misses size 16 and above)
  BMI: Body Mass Index for Adults. (2004). Retrieved from http://www.bcbst.com/providers/MPMTools/BMICalculator.shtm

• Inactivity

How much physical activity do adults need? (2014, March 3). Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Adults need a minimum of two hours and 30 minutes of moderate aerobic activity weekly (CDC, 2014, March 3, para. 2).

• Age (over 45)
• Family history
• Race (Caucasians are less likely to develop diabetes than other racial groups)

African American health. (2015) Diabetes and African Americans. Net Wellness. Retrieved from http://netwellness.org/healthtopics/aahealth/highblood.cfm

African-Americans, and especially African-American women are more likely to be overweight as well as carrying their weight around their waist than European-Americans (African-American health, 2015, para. 4). Researchers also theorize that a “thrift gene” might make their bodies more predisposed to conserve excess weight (African-American health, 2015, para. 5).

• Gestational diabetes
• Polycystic ovary syndrome
• Sleep apnea
• High blood pressure

What is high blood pressure? (2012, August 2). National Heart, Lung, & Blood Institute. NIH. Retrieved from http://www.nhlbi.nih.gov/health/health-topics/topics/hbp

Prehypertension systolic blood pressure measures between 120 and 139 while stage 1 high blood pressure runs between 140 and 159 (What is high blood pressure?, 2013, August 2, para. 4).

• Low levels of HDL “good cholesterol”
• High levels of Triglycerides

Obviously, individuals cannot control for age, gender, and race, but they can endeavor to maintain a healthy weight, use diet and exercise to bring down their blood pressure, and increase their physical activity levels.

Ratini, Melinda. (2014, August 13). Diabetes warning signs. Diabetes Health Center. WebMD. Retrieved from http://www.webmd.com/diabetes/diabetes-warning-signs

Type 2 diabetes can develop without any warning, but prediabetics also need to be aware of certain symptoms:

• Increased thirst
• Increased hunger
• Dry mouth
• Frequent urination and or urine infections
• Unexplained weigh loss
• Fatigue
• Blurred vision
• Headaches

(Ratini, 2014, August 13, p 1)

Additionally, diabetes complications include the following symptoms:

• Slow healing of sores and cuts
• Itchy skin
• Yeast infectons
• Weight gain
• Dark skin changes in neck, arm pits, and groin
• Numbness and tingling in the hands and feet
• Decreased vision
• Impotence and erectile dysfunction

(Ratini, 2014, August 13, p. 2)

Six “grow younger” nutrients” I take everyday. (2012, May 9). Mercola.com. Retrieved from http://articles.mercola.com/sites/articles/archive/2012/05/09/the-nutrients-most-likely-to-let-you-live-to-be-much-older-than-100.aspx

Dr. Mercola takes Vitamin B12, Omega-3, zinc, and Vitamins C, D, and E daily, and his Website also lists 12 vitamins and nutrients that help the body reduce the effects of aging: Vitamin D, astaxanthin, ubiquinol (CoQ10), probiotics, krill oil, Vitamin K2, magnesium, polphenols, folate, B12, curcumin (turmeric), and Vitamin A. Additionally, the Website recommends vigorous exercise and intermittent fasting. Research shows that these nutrients as well as healthy habits protect telomere lengths, protecting the units at the end of each chromosome from breaking (Mercola, 2012, May 9, para 1-3).

One Way Nutrition Protects Longevity

Medical science has discovered that Vitamin B folate helps maintain DNA integrity, and it has also confirmed that women who take Vitamin B12 supplements have longer telomere than those who don't while Vitamin B2, zinc, iron, omega 3 fatty acids and Vitamin C and E also positively affect telomere length (Mercola, 2012, May 9, para. 4-5).

The Science of Growing Young

While a single magic pill (other than a good daily vitamin) isn't available for consumers, simple lifestyle changes and nutritional intervention strategies can regenerate the body, reducing its susceptibility to chronic diseases such as Type 2 diabetes and neuro-degenerative diseases like Alzheimer's (Mercola, 2012, May 9, para. 9-10).

Top 12 Key Nutrients for Life Extension

• Vitamin D: Women with higher levels of Vitamin D had fewer age-related changes in their DNA. Since Vitamin D levels along with telomere lengths decrease with age, age-related inflammation and auto-immune diseases like multiple sclerosis and rheumatoid arthritis also increase. However, by inhibiting the body's inflammatory response, this protects against age-related diseases simply by safe sun-exposure (Mercola, 2012, May 9,  
  para. 13-16).

           See also:

Vitamin D fact sheet for health professionals. (2014, November 10). Health information. National Institutes of Health. Retrieved from http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Plan on getting most of your nutrients from diet and the sun.

Salmon, tuna, mackerel, and fish [and krill] oil as well as some varieties of mushrooms and fortified milk are dietary sources of Vitamin D. Exposure to the sun during the spring, summer, and fall months for anywhere between five and 30 minutes between 10 and 3 at least twice weekly, baring the face, arms, legs, or back without a sunscreen provides most individuals with adequate amounts of Vitamin D (Vitamin D fact sheet, 2014, November 10, para. 14-15 & 21).

• Astaxanthin: Astaxanthin is an effective antioxident because it crosses the blood-brain and blood-retinal barrier, thus protecting the eyes, brain and central nervous system. Astaxanthin also cant function as a pro-oxidant (which causes rather than combats oxidation), and it also protects both the water soluble and fat soluble parts of the cell from damage (Mercola, 2012, May 9, para. 17-22).

Kiefer David. (2014, December 26). Astaxanthin. Vitamins & Supplements. WebM.D. http://www.webmd.com/vitamins-and-supplements/astaxanthin

Astaxanthin furnishes the red food coloring in salmon, rainbow trout, shrimp, and lobster; however, algae is the source for astaxanthin found in supplements (Kiefer, 2014, December 26, p. 1). Astaxanthin supplements can cause some adverse side effects, such as a lower libido, male breast growth, and erectile dysfunction. It's also advisable for anyone with low calcium levels, low blood pressure, or osteoporosis not to take astaxanthin supplements as well as those taking medications for high blood pressure (Kiefer, 2014, December 26, p. 1).

• Ubiquinol (CoQ10): CoQ10 deficiency accelerates DNA damage, and its depletion brings about fatigue, muscle soreness, and heart failure. Elderly rats fed CoQ10 had more energy, glossier coats, and better appetites. They also navigated mazes more quickly (Mercola, 2012, May 9, para. 23-28).

Sondstrom, Kelly. (2014, March 10). Food sources of CoQ10. Livestrong. Retrieved from http://www.livestrong.com/article/69999-foods-sources-coq10/

Trout and salmon contain the highest dietary levels of CoQ10; however, roasted or baked chicken and pork chops also contain heart-health, cholesterol-low sources of CoQ10. Oranges and broccoli are the best sources of plant-based CoQ10, but they need to be eaten separately, else the body produces too much gas (Sunstrom, 2014, March 10, para. 2-3).

• Fermented Foods/ Probiotics: Not only will a diet of processed foods shorten life expectancy, but it also destroys the immune system. Conversely, probiotics and fermented vegetables maintain the beneficial bacteria in the intestines. While probiotic supplements are available, obtaining this beneficial bacteria from food is a better option (Mercola, 2012, May 9, para. 29-31).

Tourney, Anne. (2010, October 24). Natural sources of probiotics. Livestrong. Retrieved fro http://www.livestrong.com/article/288243-natural-sources-of-probiotics/

• Astaxanthin: Astaxanthin is an effective antioxident because it crosses the blood-brain and blood-retinal barrier, thus protecting the eyes, brain and central nervous system. Astaxanthin also cant function as a pro-oxidant (which causes rather than combats oxidation), and it also protects both the water soluble and fat soluble parts of the cell from damage (Mercola, 2012, May 9, para. 17-22).

Kiefer David. (2014, December 26). Astaxanthin. Vitamins & Supplements. WebM.D. http://www.webmd.com/vitamins-and-supplements/astaxanthin

Astaxanthin furnishes the red food coloring in salmon, rainbow trout, shrimp, and lobster; however, algae is the source for astaxanthin found in supplements (Kiefer, 2014, December 26, p. 1). Astaxanthin supplements can cause some adverse side effects, such as a lower libido, male breast growth, and erectile dysfunction. It's also advisable for anyone with low calcium levels, low blood pressure, or osteoporosis not to take astaxanthin supplements as well as those taking medications for high blood pressure (Kiefer, 2014, December 26, p. 1).

• Ubiquinol (CoQ10): CoQ10 deficiency accelerates DNA damage, and its depletion brings about fatigue, muscle soreness, and heart failure. Elderly rats fed CoQ10 had more energy, glossier coats, and better appetites. They also navigated mazes more quickly (Mercola, 2012, May 9, para. 23-28).

Sondstrom, Kelly. (2014, March 10). Food sources of CoQ10. Livestrong. Retrieved from http://www.livestrong.com/article/69999-foods-sources-coq10/

Trout and salmon contain the highest dietary levels of CoQ10; however, roasted or baked chicken and pork chops also contain heart-health, cholesterol-low sources of CoQ10. Oranges and broccoli are the best sources of plant-based CoQ10, but they need to be eaten separately, else the body produces too much gas (Sunstrom, 2014, March 10, para. 2-3).

• Fermented Foods/ Probiotics: Not only will a diet of processed foods shorten life expectancy, but it also destroys the immune system. Conversely, probiotics and fermented vegetables maintain the beneficial bacteria in the intestines. While probiotic supplements are available, obtaining this beneficial bacteria from food is a better option (Mercola, 2012, May 9, para. 29-31).

Tourney, Anne. (2010, October 24). Natural sources of probiotics. Livestrong. Retrieved fro http://www.livestrong.com/article/288243-natural-sources-of-probiotics/

Yogurt, miso, tempeh, sauerkraut, and kim chee are some of the best natural sources of probiotics, although probiotics can also be taken as supplements (Tourney, 2010, October 24, para. 2-6).

• Krill oil: Individuals  whose Omega 3 fat index is eight percent higher than average age more slowly. Krill oil supplement delivers this nutrient as well as some benefits that aren't found in fish oil; for example, krill oil supplements contain naturally occurring astaxanthin. Moreover, krill oil's absorption rate is higher than fish oil's (Mercola, 2012, May 9, para. 32-35

Ratini, Melinda. (2013, March 26). Krill oil. Vitamins and Supplement Lifestyle Guide. WebMD. Retrieved from http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-krill-oil

Krill oil might be more effective in reducing cholesterol, triglyceride, and blood glucose levels than fish oil. Taking krill oil eases rheumatoid arthritis and osteoarthritis symptoms as well as menstrual cramps, and it benefits the growing brain. It also might cause gas, bloating, and diarrhea and increase the risk of bleeding (Ratini, 2013, March 26, p. p. 1-2).

___________

    Addendum

August 31, 2015

However, please note that eating too much Omega-3 fish or taking more fish or krill oil capsules than your physician recommends might have a disastrous effect:

Omega 3 fatty acids. (2015).  University of Maryland Medical Center.  Retrieved from http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

The American Heart Association recommends that healthy adults eat two servings of Omega-3  fatty fish weekly, although the University of Maryland Medical Center cautions that three servings of Omega-3 fish week may raise the rise of hemorrhagic stroke.  The Website also cautions that it’s important to consult a physician before taking more than three grams of Omega-3 fatty fish capsules daily (Omega 3 fatty acid, 2015, para. 8 & 21). 

___________

• Vitamin K2: Vitamin B2 protects against prostate cancer in men as well as enhancing everyone's cardiovascular health. Individuals who consume 45 mcg. of K2 daily have bodies that are seven years younger than those getting only 12mcg. Daily. K2 is found in fermented foods like cheese and the Japanese food, natto (Mercola, 2012, May 9, para. 37-39).

McNight, Clay. (2014, January 13). What are the benefits of Vitamin K2? Livestrong.com. Retrieved from http://www.livestrong.com/article/266717-what-are-the-benefits-of-vitamin-k2/

Vitamin K2 is necessary for strong bones and blood clotting. Ground beef, salmon, butter, egg yolks, hard cheese, and chicken breasts all are sources of Vitamin K2 (McNight, 2014, January 13, para. 1-2).

• Magnesium: Magnesium helps replicate and repair DNA and synthesize RNA, and dietary magnesium correlates with increased telomere length in women (Mercola, 2012, May 9, para. 40).

Magnesium fact sheet for health professionals. (2013, November 4). Health Information. National Institutes of Health. Retrieved from http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Green leafy vegetables, like spinach, legumes, seeds, nuts, and whole grains are all sources for magnesium as are fortified breakfast cereals and tap and mineral waters (Magnesium fact sheet, 2013, November 4, para. 7-8). Magnesium deficiency is most likely to occur in individuals with gastro-intestinal diseases, Type 2 diabetes, and alcoholics as well as older adults (Magnesium fact sheet, 2013, November 4, para. 18-22).

• Polyphenols: Grapes (resveratol), cocoa, and green tea are sources of these anti-oxidents (Mercola, 2012, May 9, para. 41-48).

Scalbert, Augustin Johnson, Ian T., and Saltarsh, Mike. (2005). Polyphenols, antioxidants, and beyond. The American Journal of Clinical Nutrition, 81(1),2155-2157. Retrieved from http://ajcn.nutrition.org/content/81/1/215S.full

The main sources for these antioxidants are fruit and fruit and plant-derived beverages, including fruit juices, tea, red wine, vegetables, cereals, chocolate, and dry legumes (Scalbert, 2005, para. 2). These antioxidants forestall cardiovascular disease, some cancers, and osteoporosis as well as possibly preventing dementia and adult diabetes (Scalbert, 20005, para. 3).

• Folate (a. k. a. Vitamin B9 or Folic Acid): Plasma concentrations of Vitamin B folate correlate with longer telomere length in men and women. Folate also prevents depression, seizure disorders,and brain atrophy. Folate deficiency, however, leads to elevated homocysteine levels that can contribute to heart disease and Alzheimer's. To remedy this deficiency, get plenty or raw organic leafy green vegetables and greens (Mercola, 2012, May 9, para. 49-51).

Ratini, Melinda. (2013, April 14). Folic acid (Folate). Vitamins and Supplements. WebMD. Retrieved from http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-folic-acid

Folate is the natural version of Vitamin B9 while folic-acid is its supplement. Pregnant mothers often take folic acid supplements to reduce the risk of brain and spine birth defects. Folate deficiency most often occurs in individuals with anemia, digestive problems, kidney and or liver disease, and alcoholics (Ratini, 2013, April 14, p. 1). Natural sources of folate include green leafy vegetables, like spinach and broccoli, beans, peas, and lentils, lemons, bananas, and melons as well as fortified breads, juices, and cereals (Ratini, 2013, April 14, p. 2).

• Vitamin B12: Vitamin B12 produces energy, forms blood, synthesizes DNA, and fashions myelin, which protects nerve endings. B12 is found almost exclusively in animal tissues including salmon and eggs, so vegetarians risk B12 deficiency unless they take Vitamin B12 supplements (Mercola, 2012, May 9, para. 52-54).

Dunkin, Mary Anne. (2014, April 12). Vitamin B12 deficiency. WebMD. Retrieved from http://www.webmd.com/food-recipes/guide/vitamin-b12-deficiency-symptoms-causes

How much Vitamin B12 one needs depends on age and physical condition. However, vegans are also susceptible to Vitamin B12 deficiency (Dunkin, 2014, April 12, para. 3-5). Symptoms of Vitamin B12 deficiency include fatigue, light headaches, rapid heart beat, paleness, bruising, bleeding, and diarrhea and constipation (Dunkin, 2014, April 12, para. 6).

• Curcumin (Turmeric): Curcummin boosts immunity acts as an anti-inflammatory.  

Look for a tumeric extract that contains only organic ingredients (Mercola, 2012, May 9, para. 55-58).

Ratini, Melinda. (2013, March 19). Turmeric (curcumin). Vitamins and supplements lifestyle guide.WebMD. Retrieved from http://www.webmd.com/vitamins-9supplements/ingredientmono-662-Curcumin%20%28TURMERIC%29.aspx?activeIngredientId=662&activeIngredientName=Curcumin%20%28TURMERIC%29

Curcumin, which is found in most curries, helps reduce inflammation and eases osteoarthretic and rheumatoid arthritis pain, blocks the growth of tumors, and possibly inhibits or delays the onset of Alzheimer's, It also possibly protects against colitis, stomach ulcers, and high cholesterol. Most often it is used as a spice commonly used in savory Asian and Middle Eastern dishes (Ratini, 2013, March 19, p. 1). In high doses, however, tumeric can cause nausea and diarrhea. What's more, pregnant women shouldn't take tumeric supplements as well as those individuals with gallbladder, kidney, and bleeding disorders, diabetes, and immunity problems shouldn't take turmeric supplements (Ratini, 2013, March 19, p. 2). Try sprinkling turmeric on baked chicken before cooking. A little comparison shopping reveals that the spice is a lot less expensive than the supplement.

See also:

Turmeric recipes. (2015). Allrecipes.com. Retrieved from http://allrecipes.com/recipes/ingredients/herbs-and-spices/spices/turmeric/

• Vitamin A (retinol). (2013, November 1). Drugs and Supplements. Mayo Clinic.  Retrieved from http://www.mayoclinic.org/drugs-supplements/vitamin-a/background/HRB-20060201

This fat-soluble vitamin occurs naturally in liver and kidneys, eggs, and dairy products as well as dark green, orange, and yellow vegetables (Vitamin A, 2013, November 1, para. 1). Vitamin D reduces deaths from measles, prevents some cancers, and improves immune function. Vitamin D deficiency leads to dry eyes, night blindness, skin disorders, diarrhea, and lung disorders (Vitamin A, 2013, November 1, para. 2).

Telomre length increases with life-style intervention.

Two Additional Lifestyle Strategies That Affect Telomere Length

Even the most nutritious diet only furnishes 80 percent of the benefits of a healthy life style since regular aerobic exercise also protects against aging (Mercola, 2012, May 9, para. 60).

• Exercise: Not exercising increases stress, which also shortens telomeres in post-menopausal women by 15 percent. High-intensity exercise most effectively slows down the aging process (Mercola, 2012, May 9 para. 61-62).

Krauss, J., Farzaneh-Far, R., & Puterman, E., et al. (2011, November 9). Physical fitness and telomere length in patients with coronary heart disease: Findings from the Heart and Soul Study. PLoS One, 6(11): e26983. doi: 10.1371/journal.pone.0026963. {Open access article]. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3212515/

Short telomere length is “an independent predictor of mortality” in patients with coronary heart disease (Krauss, 2011, November 9, para. 1), and this study “significantly associates lower exercise capacity with shorter mean telomere length after surveying self-reported physical activity levels and treadmill exercise capacity of 944 coronary heart disease patients (Krauss, 2011, November 9, para. 2-3). To be very or extremely physically active, an individual would need to take part in aerobic exercise for a minimum or 15 or 20 minutes for at least three to five times a week (Krauss, 2011, November 9, para. 15).

• Intermittent fasting: Intermittent fasting can extend lifespans by reducing caloric intake if the individual also cuts his or her intake of sugars and grains (Mercola, 2012, May 9, para. 63-64).

Lee, M., Martin, H., and Firpo, M. A., et al. (2011, January-February). Inverse association between adiposity and telomere length: The Fels Longitudinal Study. American Journal of Human Biology: The Official Journal of the Human Biology Council. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/21080476

A cross-sample of 309 non-Hispanic whites aged 8 to 80, 52 percent of whom were female, reveals that those with higher total and abdominal adiposity had lower telomere lengths (Lee, 2011, January-February, para. 2-4). Shorter telomere lengths also correlated with larger waist circumferences, high systolic blood pressure (r = 0.28) and fasting serum glucose levels of r. = -0.15, although this link was stronger with younger than lower survey participants (Lee, 2011 January-February, para. 3). Translated, this means that obesity decreases life expectancy at any age.

How safe is it to turn on more telomerase? (2012, December 10). Live Long, Live Healthy. Isagenix Health. Retrieved from http://www.isagenixhealth.net/how-safe-is-it-to-turn-on-more-telomerase/

Maintaining a healthy weight and diet, exercising regularly, and getting enough Omega-3 fatty acids as well as meditating all correlate with increased levels of telomerase—the enzyme that protects the DNA at the ends of a body's cells (Isagenix, 2012, December 10, para. 1 & 3). However, statistical evidence associates smoking, high cholesterol levels, high blood pressure, high blood sugar, and a large waist circumference with lower levels of the telomerase enzyme (Isagenix, 2012, December 10, para. 2). Stimulating telomerase activity through diet, exercise, and meditation not only improves general health, but it also extends lifespan without any increased cancer risk (Isagenix, 2012, December 10, para. 5).

Suzman, Leesa. (2009, February 13). Look 7 years younger. Health Beauty. WebMD. Retrieved from http://www.webmd.com/beauty/aging/seven-years-younger?page=1

• Step 1: Shun the Sun
  

  

  Erase five years of aging in your face by staying out of the sun.

Why This Works: Repeated sun exposure causes brown spots, fine wrinkles deep creases, and sagging skin.

What to Try: Always apply broad-spectrum protection, using an SPF of 1 or higher, and for even better protection make sure the sunscreen includes antioxidants like Vitamins C and D and pomegranate extracts.

Years Younger: Five years within six months.

(Suzman, 2009, February 13, p. 1)

• Step 2: Smooth lines with retinoids.

Why this Works: Retinoids soften the look of fine lines and brown spots by increasing collagen protection and “normalizing skin-cell activity”. Originally this produces redness and peeling, but skill will build up a tolerance to retinoids within 6 to 12 weeks.

Years Younger: Six to seven.

(Suzman, 2009 February 13, p. 2)

• Step 3: Load up on Antioxidants.

Why this Works: “Antioxidant scavengers neutralize free radicals” that might cause sun damage, wrinkles, and skin cancer.

What to Try: Load up on Vitamins C and E pomegranates, soy, green tea, and CoQ10.

Years Younger: One to two.

(Suzman, 2009, February 13, p. 3)

• Step 4: Sleep Well.

Quality sleep rids the brain of toxins.

Why this Works: A lack of sleep causes cortisol, the stress hormone, to rise sharply, which breaks down the skin's collagen.

What to Try: Don't surf the Web or watch TV an hour before bedtime, but time this time to relax completely. Do something boring if woken in the middle of the night.

Years Younger: Two to three years.

(Suzman, 2009, February 13, p. 4)

• Step 5: Exfoliate gently and often.

Why This Works: Exfoliating boosts collagen production.

What to Try: Gently cleanse face with grainy scrubs with small round particles.

Years Younger: Two to three.

(Suzman, 2009, February 13, p. 5)

• Step 6: Add Moisturizer.

Why this Works: By menopause, most women need to apply moisturizer, which gives their skin a “smooth radiance”.

What to Try: Effective hydrates draw water into the skin and prevent it from escaping. Natural moisturizers, like olive, sunflower, and coconut oils, also hydrate skin.

Years Younger: Two to three.



(Suzman, 2009, February 13, p. 6)

___________

The links furnished on this Web page represent the opinions of their authors, so they complement—not substitute—for a physician’s advice.