How Important Is Lifestyle?

Most of us are born with the potential to live a normal lifespan. What we do with and to ourselves in the ensuing years is our responsibility. The normal or convenient belief is that we have no control over risk factors, fate and our ancestors have fixed us with a definite genetic makeup. However, research indicates that genes play a significant but much smaller role and lifestyle a larger role. We determine our own fate throughout our entire life. Sickness is not a factor that has to occur in the elderly any more than  loss of mobility. Our problem is that we did not know the benefits of exercise and nutrition years ago. There is no time like the present!

Medical research has developed a new perspective on aging. Illnesses associated with age have little to do with years or getting older and much more to do with the accumulation of hidden health violations made in your earlier years. Apparently the experts are saying that despite the great health physical you just passed with flying colors you may still be at serious risk for eventual illness. However, at any age you have more control over your health than you may think and your lifestyle is one of the most important (if not the most important) factors in your fate.  

High blood pressure, increased blood sugar levels and excess weight are not, according to many experts, a normal part of aging. They are a result of the past and a sure sign of impending problems. Even at a late age these conditions can be ameliorated by a change in lifestyle---your body is quite resilient and muscles have memories --- it takes work. Physical and mental control over your life can even help you live longer; it certainly makes it easier to do so. Whatever your age you are NOT too old to exercise. Remember: “if you do not have time for exercise then make time for illness.”

Fat and strong bones are at war with each other. Even when you exercise regularly why don’t you lose fat?  Look at how and what you eat/. Processed and convenience foods have replaced raw foods. Fat free foods are not fat free to the extent you think. It still comes down to calories, the amount of sugar in your diet and how efficient your metabolism is. If your metabolic rate burns all day with regular small meals you will lose weight when combined with exercise. If it gets a big food splurge twice a day it will turn your body into fat, exercise or not. It becomes impossible to lose weight under these circumstances. It is becoming very apparent that sugar and corn fructose are the main cause and these high sugar foods are the secondary cause of several illnesses. Even carrots and beets are fairly high in sugar.

 Another old age problem is bone loss. We all know about 1,200-1,500 mg of calcium and 2-5000 mg of vitamin D3 and should know about vitamin K and DHEA taken daily. By the time you are in your 40s you are probably losing more bone mass than you are growing. “Any exercise will have a positive effect on bone density, but strength training yields the greatest results” A recent review of 22 well designed studies clearly showed the positive effects of weight training particularly for the elderly and postmenopausal. These benefits are twofold: 1) stronger muscles that provide stability and prevent falls and 2) stronger bones that resist fracture in the event of a fall.

It is so easy-- all you need is the will to live.

Omega 3 Oils

People age prematurely due to oxidation and glycation. Antioxidants help control the former

( vitamin E,C,GREEN TEA etc) they are not helpful with glycation which causes sugars to link with proteins which degrades the function of the proteins. The amino acids L- Carnosine and L-Taurine in combination with vitamin B1 inhibit the pathways involved in the sugar toxicity to the cells.

 FISH OIL,  WHAT IS IT?  This supplement known under the names:Omega 3, Essential oil,  Salmon Oil, Krill  is basically derived from cold water fish like salmon, mackerel, and tuna. It has been recognized for years for its strong ability to protect against cardiovascular disease and now in depth research has added remarkable new attributes to fish oil: guarding against depression, cancer, osteoporosis, and arthritis among others. These simple oils became so important that one drug company “persuaded” the Federal drug Administration ( FDA) to approve a fish oil drug called OMACOR which will sell for over $250.00  or about 12 times what you pay for Omega 3 in the store.

The American Heart Assoc now endorses Omega 3 fatty acids to lower triglycerides, reduce heart arrhythmias and slow plague growth. Fish oil also clears the fat from the blood after a meal. Scientists suspect this fat a contributor to atherosclerosis. Studies show that Omega 3s slow the rate of plaque growth, This plaque can cause sudden heart attckes without warning. In fact it is believed tha Omega 3 actually changes the composition of the plaque making it less likely to rupture.

In addion, these fatty acids can help dilate blood vessels helping the blood flow.

 Fish oil also suppresses abnormal heart rhythms In one study eating one or more servings of old water fish per week reduced the risk of sudden cardiac death by 52%!!

Cold water fish oils are EPA and DHA. A much less concentrated source is Flaxseed oil and Canola oil. These should not be considered in the same heart disease fighting category as the Omega 3 oils.

 CANCER: Omega 3 oils are now used to fight cancer. These oils alter genetic signaling in cells preventing them from becoming cancerous and “reprogram” damaged genes so they cannot contribute to the start of cancer. Fats called Omega 6 fats from vegetable oil, eggs and poultry

contribute to the growth of pro-inflammatory compounds; the Omega 3 oils produce anti inflammatory compounds.

EPA and DHA have prevented the progression of breast and prostate cancer cells in both laboratory and animal studies. Also the Omega 3 fatty acids can inhibit receptors on the cells that are needed for tumor cells to grow. Other studies show that the Omega 3s have a powerful ability to reduce the risk of prostate cancer and breast cancer.

For over 10 years doctors have known that Omega3 can shield your skin from harmful sun rays and sunburn!

DEPRESSION: New compelling evidence shows that mental health disorders such as depression, attention deficit disorder, and schizophrenia may reflect a severe lack of Omega 3 fatty acids.

The low fat craze can cause depression; Omega 3  fight depression and enhance the action of other drugs. The fatty acids fight depression in doses of 2000 to 4000 mg per day. 

More than 1/3 of the brain’s fat is Omega3 fatty acid. A deficiency of these fats can decrease the blood flow to the brain.

BONES: Research now understands that Omega3 fats improve bone structure by increasing calcium absorption ,reducing bone loss, and maintaining mineral density. They may prevent age related declines in bone mineral density while increasing the intake of calcium.

ARTHRITIS:  . New ssubstances from EPA and DHA called “resolvins” and “protectins” may relieve pain, inflammation and immobility associated  with arthritis without any side effects.

Sarcopenia

SARCOPENIA: What’s this? Severe loss of muscle mass as you grow older without a proper regimen.

This program should include: dietary modifications, hormone replacement therapy, nutritional supplements, vitamins, and EXERCISE. This will dramatically improve lean muscle mass at any ANY AGE.. This program should begin now.    Now is better than later!!

Age related loss of muscle increases the risk of devastating injuries and death from sudden falls and other accidents. San Miguel is a perfect example of this.

This disease starts after age 40 and increases rapidly after 75. While engaging in physical activity is essential, inactivity is not the only factor. Like osteoporosis sarcopenia is a multifactorial disease that may result from suboptimal hormone levels, inadequate dietary protein, nutritional imbalances lack of exercise, oxidative stress and inflammation.. Sarcopenia and osteo are related conditions and one often follows the other. Muscles generate the stress required to keep our bones strong. .When muscle mass is reduced it increases the loss of bone mass.

 Muscle mass also acts as a metabolic reservoir. For example, after a traumatic event muscles produce proteins and metabolites required for survival and recovery. NOW this suggests that elderly people lacking this metabolic energy due to low muscle mass will have a harder time recovering from operations AS THEY LACK THE MUSCLE TO SUPPORT THE IMMUNE SYSTEM

Dietary factors that contribute to sarcopenia  are: inadequate protein intake, calorie intake, and abnormal acidity in the body’s fluids.. Older adults seem to have a low intake of protein perhaps due to an inability to digest it. Protein requirements for seniors are higher than for younger people, AND should be higher than most doctors recommend. But it’s also true that too much protein can cause acidity. So a buffering agent can be used to allow higher protein intake and decrease acid. THIS IS Potassium Bicarbonate.

Hormone levels must be maintained. The important ones are HGH (human growth hormone) ,DHEA, TESTOSTERONE, Mecanico growth factor and insulin-growth factor. Without these basic hormones it may be impossible for anyone to maintain lean muscle mass regardless of what they eat or exercise.

Adequate levels of testosterone in older men are Essential, and to a lesser extent in women. (who can use DHEA), Everyone over 40 should have a hormone balance test yearly. 

To combat sarcopenia the best supplements are Creatine, vitamin D3, and WHEY protein. Creatine helps replace APT, the chemical necessary for fast “twitch” muscle reactions. Creatine when given to older men and women in resistance training (weights) increases strength and muscle mass. (Creatine is the supplement most used by professional athletes).Vitamin D3 helps preserve the Type II fibers that are the ones prone to atrophy in the elderly. Low vitamin D levels are associated with poor bone formation and muscle mass.

WHEY PROTEIN: contains the amino acids necessary for the development of protein in the body and muscles.

OTHER NECESSARY SUPPLEMENTS:  Omega3 (fish oil, DHA and EPA) ,L-Carnitine ,especially the acetyl variety,and, in particular, L-Glutamine  the most abundant amino acid in the body and  muscle and necessary for the immune functioning of the digestive tract.

EXERCISE is critical!! It stimulates the release of hormones like HGH, human growth hormone, and mechano hormone.  Aerobic exercise is great for the cardiovascular system and body fat. BUT it is not very effective in preserving lean muscle mass. Athletes use weight training when they want to increase lean muscle mass. The federal Center for Disease Control notes that in addition to building muscle mass, strength training can promote mobility, improve health related fitness and improve bone health.

Skin

The skin is the largest organ in your body, comprising several layers of tissues. Skin protects against germs, provides insulation, temperature regulation, and sensation and helps synthesize Vitamin D (a hormone)from the sun. . Years of free radical damage can cause changes in the skin’s appearance. The final result of these age related changes is wrinkling, dryness, sagging, lost flexibility, dullness and poor healing.

The aging process in all areas of the body from brain to toes is a result of decreasing mitochondrial activity. These cells are the cellular power plants that produce energy. As we age this “power plant” slows down and in combination with the detrimental oxidative processes within our bodies causes aging. We cannot live with out oxygen but it also in the long run “burns” us up.

Cells called Fibroblasts produce the proteins named collengen and elastin which provide the underlying support for the layers of skin. As the mitochondrian in these cells dysfunctions they are no longer able to structure the skin and “olaha”,sagging, wrinkles and more. Sun,wind and dryness help the process along. So what can we do about it?

Start with the simple things:  WATER-- drink lots of it, take L Lysine and L Proline that is the least expensive and simplest formula. Then: (1) Use a sun screen rated for both UVA and UVB rays one without the other does not help; and put a cream lotion of Vitamin E on your face under it.

(2) As much as possible use a combination of Matrixyl 3000,ceramides,glycolicand hyaluronic acids, Co Q 10, green tea, promegranate and vitamins E and C used together both orally and topically. AND exercise your face. Yes , it’s a lot so let’s look at each one individually.

The sunscreens need to be qualified by the FDA as Category 1. They should contain Oxybenzone and Avobenzone along with Beta Glucan ( an oat derivative). Using this sunscreen along with daily application of Vitamin E and C skin creams is helpful. The screen should also have zinc or titanium oxide.

If you have dark age spots try Vitamins A, C ,biotin and bioflavonoids.

Matrixyl 3000 is a patented product the helps “lift” or plump up the skin layers. Thereby , minimizing the appearance of wrinkles and creases. Studies have shown that after 8 weeks of topical application the surface area occupied by deep wrinkles shrank by 45%. Skin tone improved by 20% during the same time frame.

Ceramides, found in good skin creams, are similar to those lipids that occur  in skin membranes. These ceramides or lipids maintain the protective functions of the skin’s outer layer.

Co Q 10 helps control “photoaging”. Photoaging produces negative changes in skin color, texture and health caused by exposure to ultraviolet light. CO Q 10 concentrations in skin decline significantly in older people .The loss of this agent is the probable  cause of the increases in skin diseases ( including cancer) and photoaging..A long tern study found a direct link between CO Q 10 levels and the progression of melanoma and its spread to other parts of the body.

Co Q 10 is widely used to counteract the decline in mitochondria energy that causes aging. Oral and topical use of this agent restores deficient levels in cells. It is best known as an anti oxidant for the heart.

 Idebenone or ubiquinol; a cousin of CO Q 10, is stronger and even better at conferring protective effects. It has been shown to produce clinically visible improvements in phototaged skin.

To avert many of the effects of ultra violet light topical applications of green tea, glycolic and hyaluronic acids promote skin texture and appearance. Green tea also enhances the cells’ responses to inflammation and chemicals that can cause tumor growth.