Longevity and Anti-Aging

Last week, the question of age and ability was raised on the presidential campaign trail – and it got me thinking. Even though we’re living longer than ever, it doesn’t mean a thing if we aren’t mentally alert and physically fit.

So how can we improve our odds of a life full of fun and purpose in our 80s, 90s and beyond? It isn’t as hard as you think!

Smart Supplementation

It’s no secret that taking a multivitamin can help keep you healthy. But two nutrients not usually found in your daily multi can improve both physical and mental health. The first is rhodiola – an herb native to Siberia. Russian researchers have long known that rhodiola is a wonderful adaptogen that can blunt the effects of stress. But now, German researchers have discovered that it can also improve physical and cognitive deficiencies in older adults.

During their study 120 adults, age 50 to 89 with physical and cognitive deficiencies, were given a multivitamin and a rhodiola supplement. One group of 60 patients took two capsules after breakfast. The other group took one capsule after breakfast and one after lunch. While both groups experienced significant improvement in motivation, alertness, libido, sleep quality, concentration, memory and mood, the group taking the entire rhodiola dose at breakfast saw the most impact. The usual recommendation is 200 to 600 mg. of rhodiola per day. Look for an extract standardized to 0.8% rosavin.

L-carnitine is another supplement that can improve mental and physical health because it contributes to energy metabolism and improves neurotransmitter function in the brain. In one recent study, centenarians given 2,000 mg. of L-carnitine for six months experienced significant improvements in mental and physical fatigue and muscle mass. Taking either 250 mg. daily or 500 mg. a few days a week works for most people. L- Carnitine is particularly helpful for vegetarians since it is found in only small amounts in vegetables, fruits and legumes.

Pump Up Your Diet

When it comes to eating for longevity, you want the most nutritious foods on your plate. But as we age, eating healthfully becomes more challenging. Calorie needs drop, but many nutrient needs increase. The remedy? Opt for foods that offer the most nutrients for the fewest calories. The problem is that health experts have yet to agree on exactly what constitutes a nutrient-rich food. Some supermarkets and food manufacturers have developed their own nutrition guidance systems, causing confusion rather than clarification. In an effort to keep it simple, the FDA is considering a national system to rank and label foods. But it could be years before a unified system is in place.

In the meantime, here’s a simple rule to shop by: Look for the least processed foods you can find. You’ll find many nutrient-dense foods around the perimeter of the store. Shop the interior aisles last . . . and don’t spend much time there.

Need something a bit more specific? Here are some nutrient-rich foods to add to your longevity shopping list:

Fruits: Apricots, bananas, berries, cantaloupe, grapes, kiwifruit, mangoes,

oranges, papaya, peaches, pomegranates and watermelon.

Vegetables: Broccoli, Brussels sprouts, carrots, cauliflower, leafy greens like kale, romaine and spinach, peppers, sweet potatoes and tomatoes.

Meat, Poultry, Fish, Eggs: Eggs, lean beef, pork loin, salmon and skinless chicken or turkey breast.

Dairy: Cheese (reduced-fat), cottage cheese (low-fat), milk (fat-free or low-fat), yogurt (fat-free or low-fat).

Bread, Grains, Cereals: Amaranth, barley, 100% whole-wheat bread, brown rice, bulgur, bran, oats and oatmeal, 100% whole-wheat pasta, quinoa, spelt and whole wheat tortillas.

Canned Foods: Beans and lentils, fruit (in water or own juice), sardines, organic reduced-sodium soup, light tuna packed in water and tomatoes.

Frozen Foods: Fruit, vegetables (no sauce), veggie burgers and whole grain waffles.

Packaged Snacks: Dried fruit, unsalted nuts, air-popped popcorn, pumpkin seeds and sunflower seeds.

Condiments and Dressings: Fruit-only spreads, hummus, low-fat salad dressings and salsa.

Oils and Spices: Flaxseeds and flaxseed oil, organic herbs and spices, extra virgin olive oil, tomato sauce, walnut oil.

Beverages: 100% fruit juice, low-sodium vegetable or tomato juice.

One Last Thing . . .

Of course, when it comes to living a long, vibrant life, we can’t forget about exercise. According to new findings by the University of South Carolina, adults over age 60 who are physically active are much more likely than their inactive counterparts to live longer. That holds true even if they are overweight.

The study followed 2,603 seniors for 12 years, tracking fitness and the number of deaths. The researchers evaluated fitness by a treadmill exercise test, while body fat was determined by body mass index, waist measurements and percent body fat measures. In most cases, the death rate for those with better fitness was less than half that of those who were considered unfit. Even those who were obese, but fit, had lower death rates than did those who were lean, but unfit.

These findings dramatically highlight that getting and staying fit is a prerequisite for good health, regardless of weight. Fortunately, staying in shape can be as easy as taking a 30 minute walk each day or going for a swim several times a week. Add in some strength training like weight lifting a couple of days weekly to keep your body toned and strong.

This Just In . . .

Perhaps you’ve heard about the recent Vytorin study meant to show how well the drug reduced plaque buildup in people whose genes gave them stratospheric cholesterol. Instead, it showed $100-a-month Vytorin, which combines Zocor and Zetia, was no more effective and perhaps a bit worse than Zocor alone (which is sold as a generic for a third as much).

The Vytorin study has left patients confused and scared because the drug didn’t prevent the buildup of artery plaque – the stuff that can lead to heart attack and stroke. In fact, it could even put users at greater risk, even though Vytorin cut bad cholesterol by 40 percent or more.

What’s even worse – the FDA’s own pharmacology reviewer recommended against approving Vytorin, warning that tests showed serious toxicity in laboratory animals, regardless of how small an amount of the drug was used.

So what should you do if your doctor has you on this potentially toxic medication? Talk to him about red rice yeast – a natural supplement that acts like a statin. Study after study shows that this natural compound reduces both LDL cholesterol and triglycerides as well as Lipitor and Zocor.

Just be aware that both red rice yeast and statin drugs can deplete your stores of coenzyme Q-10. If you are taking a cholesterol-lowering medication, make sure you also take 30 to 60 mg. of Co-Q10 daily.

References:

Fintelmann V, Gruenwald J. “Efficacy and tolerability of a Rhodiola rosea extract in adults with physical and cognitive deficiencies.” Advances in Therapy. 2007;24:929-939.

Huang CF, Li TC, Lin CC, et al. “Efficacy of Monascus purpureus Went rice on lowering lipid ratios in hypercholesterolemic patients.” European Journal of Cardiovascular Prevention and Rehabilitation. 2007;14:438-440.

Liu J, Zhang J, Shi Y, et al. “Chinese red yeast rice (Monascus purpureus) for primary hyperlipidemia: a meta-analysis of randomized controlled trials.” Chinese Medicine. 2006;1:4.

Malaguarnera M, Cammalleri L, Gargante MP, et al. “L-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: a randomized and controlled clinical trial.” American Journal of Clinical Nutrition. 2007;86:1738-1744.

Sui X, LaMonte MJ, Laditka JN, et al. “Cardiorespiratory fitness and adiposity as mortality predictors in older adults.” Journal of the American Medical Association. 2007;298: 2507-1256.

http://advancedalternativenews.com/

Article Directory: EzineArticles http://ezinearticles.com