anti aging

magazine presents

ANTI-AGING

$4.95

LOOK AND FEEL younger NOWHELP PREVENT ILLNESSES

OF AGING

proactive HEALTHY AGING plan

knowledgeis power.the

shoppingmagazine for natural

living

Since 1938, Better Nutrition’s

mission is to responsibly inform health-food-store

shoppers about the latest breakthroughs in nutri-

tional approaches to optimal health and ongoing

research into vitamins, botanicals (herbs), minerals

and other supplements. Better Nutrition provides

the link between consumers, independent health

food store, and the products carefully formulated

by natural-product companies.

ASK FOR YOUR

FREE COPY AT YOUR FAVORITE

HEALTH FOOD STORE

The most widely read in store magazine in the industry!betternutrition.com8 0 0 . 4 4 3 . 4 9 7 4

better nutrition is your power to shop smart.

ANTI-AGINGby MYRA MICHELLE EBY

and SUSAN A. MESKO

magazine presents

Copyright © 2010 by Myra Michelle Eby, Susan A. Mesko, and Active Interest Media, Inc.

All rights reserved. No part of this booklet may be reproduced, stored in an electronic retrieval system, or transcribed in any form or by any means, electronic or mechanical, including photocopying and recording, without the prior written permission of the publisher, except for the inclusion of quotations in a review.

Published by:Active Interest Media, Inc.300 N. Continental Blvd., Suite 650El Segundo, CA 90245

This booklet is part of the Better Nutrition Healthy Living Guide series. For more information, visit www.betternutrition.com. Better Nutrition magazine is available at fine natural health stores throughout the United States. Design by Aline Design: Bellingham, Wash.

The information in this booklet is for educational purposes only and is not recommended as a means of diagnosing or treating an illness. All health matters should be supervised by a qualified healthcare professional. The publisher and the author(s) are not responsible for individuals who choose to self-diagnose and/or self-treat.

ANTI-AGING

CONTENTSIntroduction: Self Empowerment Through Knowledge ......................................................... 4

Chapter One: The Science of Aging ........................... 7

Chapter Two: Why Do We Age? ................................... 12

Chapter Three: Where to Look For Answers .........18

Chapter Four: Dietary and Lifestyle Considerations ....................................................................23

Selected References .............................................................31

4 A N T I - A G I N G

Introduction

Self Empowerment Through Knowledge

Author and Philosopher, Sir Francis Bacon (1561–1626) coined the phrase “knowledge is power.” Indeed it is. For instance, if you were schooled in nutrition, you may not only have a discriminat-

ing palate, you may also have the power to influence your loved ones to choose healthier foods. The effects of the advancement of knowledge in society have been evident since the beginning of time. Taking on much longer voyages in the 15th century during the “Age of Discovery,” sea-farers were often plagued by scurvy, and many ultimately died from the condition because their journeys far outlasted the perishable fruit they stored. First written about by Greek physician Hippocrates (c.460 BC – c.377 BC), it was known throughout the ages that citrus fruit and cer-tain vegetables provided protection from scurvy as long as you had access to them. To prevent the disastrous conditions of scurvy, the British navy started administering lime juice to its sailors in 1795. Finally, in 1932, ascorbic acid was identified and isolated from citrus and has since been known commonly as vitamin C. This advancement in knowledge became powerful as vitamin C could now be used in an isolated form to prevent and treat scurvy in many parts of the world.

Peter F. Drucker (1909–2005), the late writer and management consul-tant, noted that “Today, knowledge has power. It controls access to oppor-tunity and advancement.” His remark about access to opportunity is not only accurate, it is, by its very meaning, quite inspiring. For instance, you may live in an area plagued by seasonal storms. TV, radio, Internet, and word of mouth are all providers of critical information about an impend-ing and potentially disastrous event. Knowledge of an oncoming tornado via these sources provides you the opportunity to seek shelter.

Further, his quote is inspiring because of the growing accessibility to all sources of information. This gives virtually anyone the ability to create countless opportunities in many aspects of their life. Taking the above example of vitamin C and scurvy a step further, once it had been identi-fied and isolated, people had the opportunity to supplement their diets with it in the form of pills, powders, and liquids. As knowledge about other vitamins and their applications grew, so did a little grassroots trade

A N T I - A G I N G 5

now known as the health food industry. In the last 50 years, the health food industry has blossomed into a mammoth entity. Much of that growth has come from a broad base of self-educated consumers that have availed themselves of the knowledge about nutrition available through word of mouth, books, articles and, more recently, the Internet. They have empowered themselves with opportunities to make their own decisions about their health, their lifestyles, and how they wish to age.

The fact is that you not only have the prerogative, you have opportunities to

take charge of your individual aging process.

The knowledge imparted in this booklet is intended to help you do just that—to empower you with wisdom to recognize greater opportu-nities and make the right decisions for your aging body. You may have found it an unusual choice of words when we wrote “how they wish to age.” The fact is that you not only have the prerogative, you have oppor-tunities to take charge of your individual aging process. Let’s be clear, though, that aging itself is inevitable: As you age, your body may have increasingly diminished capacities to renew itself on a cellular level and this may ultimately cause the wearing and aging of our tissues, including our organs. Now add the external and internal influences in our world today, and aging predominantly comes with a host of diseases and debil-itations, and this has sadly become the definition of the human condi-tion. Yet, whether aging occurs earlier or later in life it can be influenced, for the most part, by our diet and lifestyle choices. Yes, we will all age eventually, but it is the quality of aging that is in everybody’s own hands. Take the example of the tornado. If you don’t seek information to keep abreast of the storm’s track, you may get blown over. Conversely, if you get the proper information you can find shelter and avoid a possible tragedy. We are drawing a heavy parallel here, but the consequences of a lack of knowledge when it comes to forging your path of aging may be catastrophic as well—and in this case, you potentially have a long road of needless suffering to travel.


We know today that you can ease many of the signs and discomforts of aging through proper prevention and maintenance. Are you armed with this knowledge? Are you incorporating that information into your daily lifestyle? Are you aware of your body’s physical challenges, if any, and do you have a personal plan for aging? The scientific research and the availability of information are now more abundant than ever. The words on the following pages are intended to illuminate processes of aging, empower you with the knowledge of cutting edge research and provide you with an opportunity to create your individual plan and succeed in healthy aging.


Chapter OneThe Science of Aging

Aging. What images came to your mind when you read that word? A hunched person with the diminished capacity to walk? A per-son with arthritic hands and joints? How about a person with

thin, wrinkled skin riddled with age spots and protruding veins? Or a person with Alzheimer’s Disease staring blankly from a wheelchair in the austere environment of an “old folks” home? Everybody will surely have their own model exemplifying the word “aging.” These examples are prob-ably very common images conjured in the minds of those who have not yet reached this state of physical change and impairment. Although these images are frightening and may seem hopeless, one thing we would like to point out is that those impressions are static pictures of conditions that were not developed overnight. Aging is defined as “A progressive deterio-ration of physiological function; an intrinsic age-related process of loss of viability and increase in vulnerability.” The process of aging starts when we are fully grown and doesn’t stop until we die.

Cell TurnoverThere are approximately 200 variations of cells in the human body. In

total, we posses somewhere in the neighborhood of 100 trillion cells! Most cells have a predetermined life span, after which they are replaced by new cells. The longest life span of regularly dividing cells in the human body are bone cells, which enjoy a relatively long life of 10 years before their demise. Some cells turn over more rapidly than others, but in general, we may lose billions of cells each day. These are then replaced by new cells. The continual digestion of this dead tissue and the ongoing recycling of usable parts—not to mention the creation of new cells—are actions that go on regardless of what we are doing at any given moment. It’s a cycle that persists throughout our lives. Furthermore, the body must maintain homeostasis (internal equi-librium) throughout the process of cellular replacement. This means that the sum total of all the cells composing our bodies must be kept at status quo at all times. A higher than normal cell count may indicate a growth, such as a tumor and a lower than normal count may indicate some type of wasting disease. Nevertheless, under normal circumstances, the body is a constantly changing organism. Old cells die, new cells are born. It sounds like a perfect world. But, if this is the case, why do we age?


Our DNA contains the information that determines how all these dif-ferentiated cells are put together to form our human bodies. Think of it as a blueprint of our physiology. When we are born, our cells are brand new and cell division in our bones, muscles, skin, and organs is at its peak to insure that we grow to our predestined size and shape. It stands to reason that DNA alone can’t make all of this happen. The cells need nutrition to function optimally and to meet the design of the master blueprint. Bones, for instance, need calcium and other minerals to help them grow strong. If the bone cells do not receive adequate calcium during this growth phase, a child may develop weak bones and a smaller frame than the DNA’s encoding may have allowed. Consuming a healthy diet rich in nutrients is of utmost importance during this phase, so each new generation of cells can be at least as healthy as, or perhaps even healthier than, the parent cell once was. Vitamins, minerals, and amino acids are all necessary for grow-ing strong, healthy tissues of all kinds. Bones, organs, nerves, and muscles have their own individual nutritional needs that must be met if the body will be the best it can be according to the master plan of our DNA.

Our bodies stop growing in adulthood. At that point, most cells are solely on the cycle of replacing one another when they die. Science distin-guishes between two types of cell death. Apoptosis and necrosis. Apopto-sis refers to natural cell death—cells outliving their usefulness to the body or outliving its natural capacity to divide. Necrosis refers to unnatural cell death and may be caused by physical trauma to a particular body part,

Bones, organs, nerves, and muscles have their own individual

nutritional needs that must be met if the body will be the best

it can be according to the master plan of our DNA.


damage from environmental toxins, disease such as cancer, or an infec-tion due to lacerations or insect bites.

There are two other major distinctions between apoptosis and necrosis which affect the way the body responds to cell death. The process of apop-tosis is designed to work in harmony with the body. Apoptotic cell demise is a programmed event in which the cell emits chemical signals for the body to send its cleanup crew, the T and B cells, to the site of the cell death to digest the cell’s remains. None of the cell’s fluids are spilled into the surrounding area and the remains are digested in a very tidy way. During necrosis, or unnatural cell death, these chemical signals are not emitted and the immune system has a much harder time locating the dead cells to pro-vide the critical cleanup. The fluids and proteins from the necrotic cells spill into the interstitial fluids and may cause inflammation and toxic buildup.

Healthy Cells Make Healthy BodiesOne of the keys to keeping your body healthy is ensuring that the cells

get the nutrients they need. Bruce Ames, Ph.D., Professor of Biochemistry and Molecular Biology, University of California, Berkeley, and a Senior Sci-entist at Children’s Hospital Oakland Research Institute (CHORI), main-tains that our bodies use a form of triage care during periods of nutrient deficiencies affecting vital organs. When an organ is faced with a nutrient deficiency, the body will pull the nutrient from a less vital body part to keep the body alive for short-term survival. Yet it does this at the expense of long-term survival. He further suggests this survival mechanism was developed during our evolution and may help explain age-related dis-eases such as cancer, heart disease, and dementia. In his hypothesis, Ames reveals a possible explanation for osteoporosis. When our body becomes

“Scientists’ understanding of the benefits of vitamins has rapidly advanced, and it now appears that people who get enough vitamins may be able to prevent such common chronic illnesses as cancer, heart disease, and osteoporosis. All adults should take a multivitamin daily.”

Drs. Robert Fletcher and Kathleen Fairfield, Journal of American Medical Association, June 19, 2002


acidic, which can occur from a high protein diet, it will try to restore a nor-mal pH level by pulling calcium from the bones. As long as the condition persists, calcium can be leached from the bones. Ames strongly maintains that the varied triage responses in the name of short-term survival can result in many other varied long term consequences that result in illness.

At this very moment in your body a cell is dying and another is taking its place. The new cell can only be as healthy as the cell it divided from. Stands to reason, right? If the host cell has been deprived of a certain nutrient, hampering its effectiveness to carry out its specific duties, the cell dividing from it is burdened by this deficiency as well and starts its life with impaired functionality—and so does each generation going forward until the deficiency is corrected. A chronic deficiency of a nutrient can eventually manifest itself in the progression of disease. Ames concludes that, “An optimum intake of micronutrients and metabolites, which varies with age and genetics, should tune up metabolism and markedly increase health at little cost, particularly for the poor, obese, and elderly.”

The body provides warning signs when cells become deficient, and a person that is in tune with these signals may correct many deficiencies quite quickly and easily—if he or she knows what is lacking. For instance, one of the first signs of dehydration is the appearance of dry skin, fine lines, and wrinkles in the skin. Though chronic insufficiency of water con-sumption can have deleterious consequences to your health, the first signs of dehydration can manifest themselves within a matter of days. Yet these signs may be easily and rather quickly remedied by merely drinking the recommended daily amount of water. The body can bounce back. Cells may overcome deficiencies with the right diet and supplementation. One thing that has become quite clear is that the human body wants to survive and it will go to great lengths to get what it needs, even if that means tak-ing the necessary nutrients from another part of the body. This is clearly shown in the calcium example. Yet while this mechanism can resolve the immediate problem, it can create imbalances that can lead to serious ill-ness later in life.

Healthy bodies are comprised of healthy cells. Healthy cells do not lack access to the nutrients they need and are unencumbered by a toxic environment. So, in theory, all we have to do is ensure proper nutri-ent intake through an adequate diet and our cells will remain healthy. We will not become ill nor decrepit as we age, right? Unfortunately, this theory doesn’t work in the real world. There are other influencing factors that contribute to aging—and sometimes even speed the process at an alarming rate. Keeping our cells healthy may merely make them better equipped to withstand and deal with some of the following detrimental forces of aging.


Cellular Renewal of The Heart And LiverThe Heart

Contrary to the long standing belief among scientists that heart cells do not replicate themselves, a study published in the April 3 2009 issue of Science found that the heart indeed has the ability to create new cells. In this study, the researchers mea-sured the isotope carbon 14 in the heart cells of adults born before 1955. Car-bon 14 is used by cells to create DNA. Between the years 1955 and 1963, America tested nuclear bombs above ground, which elevated the normal levels of carbon 14 in the atmosphere. In the subjects born before 1955, the researchers found heart cells with DNA that contained correlat-ing levels of carbon 14. This indicated that those cells were born dur-ing the years of above ground bomb testing. Their premise is that if the subjects’ heart cells had not replicated, they would not have found elevated levels of carbon 14 in the DNA of some cells.

As big as this revelation is for the scientific community it is impor-tant to note that, while it has been established that heart cells can and do divide, they do so on a very low level. The renewal rate is estimated at about one percent per year in a 20 year old and declines to the rate of about 0.4 percent in a 75 year old person. The researchers estimate that, at age 50, one has about 55 percent of the heart cells they were born with and 45 percent that have been replaced over the years.

The LiverAnother vital organ is the liver. Its duties include hormone pro-

duction, protein synthesis, detoxification, and the emulsification of lipids. In contrast to the heart, our liver cells can renew themselves extremely quickly. If you were in a horrible accident that severed your liver by 75 percent of its mass, the remaining 25 percent has the ability to regenerate a full liver within seven days. On a normal basis, liver cells renew themselves quite rapidly and with that piece of knowledge one can easily recognize the opportunities one has in the revitalization of an underperforming liver.


Chapter Two

Why Do We Age?

Now that we know our cells strive to live and our bodies can over-come temporary deficiencies, let’s look at a few of the insidious “agers” that may prey on our cells without our knowledge.

OxidationThere is a major culprit in the progressive aging of a cell. It’s called oxi-

dation and it occurs as a result of the deleterious effects of over-exposure to free radicals. Our cells are made up of many molecules, which are each made up of atoms. If you remember your high school chemistry class, you will recall that atoms have rings of electrons that orbit them. Each type of atom has a certain number of electrons in orbit that keep them stable. When they lose (or gain) an electron, the atom becomes unstable. A free radical is an atom that has lost or gained an electron. It must replace (or lose) the electron to recreate balance and restore stability. In this process, much damage is done to the cell itself as the now highly reactive free radical bounces around in desperate search of another electron. In order for this free radical to restore its stability, it must steal an electron from another atom—which then makes that atom a free radical that goes on its own search for another electron, and so on and so forth. It’s a lot like the old childhood game of musical chairs. As one free radical gains stability, another atom will become unstable and this chain reaction can go on hundreds and thousands of times within the cell. This can cause enough destruction to result in cell death. These unstable molecules also have a propensity to damage fats, proteins, and even DNA.

Free radicals come in different varieties. There are some that are gen-erated by our own metabolic processes called Reactive Oxygen Spe-cies (ROS) (also known as oxygen centered free radicals). These include superoxide, singlet oxygen, peroxides, and hydroxyl radical ROS. The main contributor to the production of ROS is the mitochondria. Every cell has its own tiny power plant called the mitochondria, which produces the vital energy essential to the activities of the body. As the mitochondria creates energy, ROS are formed. An overabundance of ROS can ultimately damage mitochondrial DNA and create a state of oxidative stress. This may eventually lead to the demise of the cell itself, also known as apoptosis. The progressive damage to the mitochondrial DNA may eventually result in insufficient production of energy for normal cellular


activity. More alarming, a 2007 report in Current Pharmaceutical Design suggests that damage from ROS may underlie aging and many diseases, including diabetes, atherosclerosis, and cardiovascular disease. Another study on mitochondrial oxidation and its relationship to aging asserted that “oxidative damage to mitochondrial DNA is inversely related to max-imum life span in the heart and brain.”

Oxidative stress describes a condition in which the harmful influences of oxidation through free radicals overwhelm a deficient antioxidant pres-ence. A 2003 article in The Journal of Physiology further states that when oxidative stress is a persistent condition. It can trigger chain reactions by free radicals, resulting in attacks on proteins, lipids, polysaccharides, and DNA. The continuous creation of ROS and the unceasing oxidation of proteins have led scientists to believe that oxidative stress is connected with the aging process.

StressChronic stress may be an extremely negative force if it goes unabated.

Because of this, stress gets our blue ribbon as a contributor to premature aging. Simple stress that comes in waves, as in being chased by a dog

Positively coping with chronic stress can help fend off accelerated aging.


or running through a terminal to catch a plane, is actually good for the system as the body sharpens its senses and instantly readies itself for the famous “fight or flight” response. It can even be exciting and enjoyable at times: blood is rushed to your vital organs, the release of cortisol increases your heart rate, a shot of adrenaline gives you that extreme kick of energy, and your senses experience a heightened awareness of all that is happen-ing around you. You could compare sporadic stress to a fire drill for the body that gives you a temporary boost in your energy, immunity, memory, and, as a result, helps maintain the process of reaching homeostasis—a top priority for the human body.

However, today we seem to be in a chronic state of stress. In fact, stress is so pervasive, the Centers for Disease Control and Prevention estimates that up to 90 percent of doctor’s visits are, at least in part, related to stress. In states of chronic stress, our body’s relaxation response— which brings the body back into balance after a stressful event is over—is less frequently employed. In her article Out of Balance: A New Look at Chronic Stress, Depression, and Immunity, Janice K. Keicolt-Glaser of the Depart-ment of Psychiatry at Ohio State University College of Medicine points out that chronic stress can lead to depression and immune dysfunction.

When cells become infected or injured, they release cytokines, proteins that control our body’s immune response by networking with cell recep-tors and sending signals throughout the body. There are two different types of cytokines, pro-inflammatory and anti-inflammatory. As you may surmise, pro-inflammatory cytokines advance inflammation and anti-inflammatory cytokines inhibit it. When a pro-inflammatory response is necessary, perhaps due to infection or injury, the pro-inflammatory cytokines go to work sending signals throughout the body. This enlists other type of cytokines to become active as well. Some cytokines interface with the brain, resulting in a response from our endocrine system which activates hormones that produce the stress hormone cortisol. These hor-mones are known as glucocorticoid hormones, of which cortisol is one. Glucocorticoid hormones play a critical role in halting and controlling inflammatory responses by arresting the production of pro-inflamma-tory cytokines when their actions are no longer required. In other words they can complete the pro-inflammatory immune response by curbing and halting the production of pro-inflammatory cytokines. Kiecolt-Gla-ser goes on to explain that chronic stress and depression can lead to a breakdown in communication associated with this cycle and even to a reduction or desensitization of glucocorticoid receptors. This results in deregulation of pro-inflammatory cytokines. The unmitigated creation of the pro-inflammatory cytokine interleukin 6 (IL-6) in particular can lead to chronic diseases. So prevalent is cytokine IL-6, that scientists can use it


as a marker to identify chronic inflammation in the organs, the endocrine system, the immune system, and in various tissues of the body. Kiecolt-Glaser explains that low levels of chronic inflammation can be a result of infections that persist, such as periodontal disease or urinary tract infec-tions. She goes on to state, “In turn, chronic elevations in pro-inflamma-tory cytokines, including IL-6, have substantially deleterious health impli-cations, including links to a spectrum of conditions associated with aging. These conditions include cardiovascular disease, osteoporosis, arthritis, type 2 diabetes, certain cancers (including multiple myeloma, non-Hodg-kin’s lymphoma, and chronic lymphocyticleukemia), Alzheimer’s disease, and periodontal disease.”

The fact that the presence of IL-6 is enhanced by chronic stress was described in a study performed by Lutgendorff. Female caregivers of rela-tives with Alzheimer’s disease showed a marked increase of IL-6 produc-tion compared to other women with moderate stress living in the same community. Interestingly, the caregivers were six to nine years younger than the moderately stressed women in the study. Kiecolt-Glaser’s team took this a step further and conducted a similar study comparing care-givers to a spouse with Alzheimer’s disease. They found that IL-6 levels increased at a rate of four times that of the non-caregivers. Further, they discovered that this increase in IL-6 can be sustained for several years after the passing of the spouse. “Based on these findings, we suggest that chronic stressors may be capable of substantially augmenting normal age-related increases in pro-inflammatory cytokine production,” Kiecolt-Gla-ser notes. Moreover, the excess production of pro-inflammatory cytokines is believed to be partly at the root of deterioration in physical function. In fact, sustained production of IL-6 has been established as a key indicator of the progression of physical decline in the elderly.

In conclusion, Kiecolt-Glaser remarked that chronic stress and depres-sion can lend its harmful influence to the sustain production of pro-inflammatory cytokines by corrupting the normal effectiveness of com-munications between the brain and the immune system. The unfavorable condition of chronic production of inflammatory cytokines can lead to chronic disease and accelerated aging.

GlycationGlycation, a process of the combining of blood sugar molecules and

protein molecules, may contribute to degenerative diseases and aging. Once combined with sugar, the glycated protein eventually transforms into a brownish molecule known as an Advanced Glycosylation End-product (AGE). AGEs alone may produce damaging free radicals at a higher rate than unglycated tissues. Furthermore, AGEs can eventually


covalently crosslink with nearby protein strands, making them invulner-able to dietary intervention and render them a permanent structure in the body. When AGEs crosslink with protein strands, the tissue becomes tough and inflexible, causing interference with its normal function. When heart tissue becomes glycated it may no longer have the ability to stretch and contract, making it less and less effective in its performance. In skin glycation, it may be outwardly evident in the wrinkles it forms. As Jeroen DeGroot, Director of Matrix Biology Research Group in the Netherlands, points out in his study “The AGE of the matrix: Chemistry, consequence and cure,” the amassment of AGEs are critical in age-related diseases. Their deleterious effects on cartilage are a possible reason for the age-related development of osteoarthritis. A number of diabetes-related complications are also believed to be caused by the characteristic hyperglycemic state and its correlation with the increased chances of AGE formation. A study linking the cytotoxicity (cell destruction) of AGEs and oxidative stress also illuminated the fact that AGEs have a propensity to gather on the beta-amyloid plaques found in the brains of individuals afflicted with Alzheimer’s disease. This may, as a result, be a factor in neuronal cell death.

Telomeres–A Theory on The Cell’s Genetic ClockNobel Prize recipients Elizabeth H. Blackburn, Carol W. Greider, and

Jack W. Szostak contributed profoundly to the understanding of how cells age with their discovery of how chromosomes are protected by telomeres. Chromosomes are the thread-like structures we refer to as DNA, which are the double helix strands that contain the hereditary information for all organisms. These chromosomes are found in the nucleus of every cell in the body. At the ends of each chromosome are telomeres, “caps” that act as buffers to protect the DNA strand from damage and destruction. This rev-elation, for which the 2009 Nobel Prize was given, solved the mystery of how chromosomes can be copied perfectly during cell divisions and how they avoid degradation in the process. The Nobel Prize honorees found that telomeres contain thousands of strands of the same DNA found in the chromosome itself and that it is an enzyme called telomerase that manufactures the DNA in the telomeres. They also discovered that the shorter the telomeres, the more prone we become to diseases such as dia-betes, heart disease, immune deficiencies, and possibly even osteoporosis.

This was a huge breakthrough! With this knowledge, scientists around the world began conducting research studies on telomeres to learn more about their links to health and aging. Adding fuel to the fire, an article by Black-burn and her colleagues revealed that stress plays a major role in telomere shortening. Additionally, it was established that women with high stress


levels have shorter telomeres than women with low stress levels, and that the difference in length can be equivalent to ten years of additional aging.

Over the past few years, researchers have come a long way in their under-standing of the relationship between telomeres and disease. The results of some of their studies have allowed scientists to use telomere length as a preliminary prognostic tool in determining the risks, progressions, and mortality of various cancers, including colorectal, bladder, breast, lung, and prostate cancer.

Though the agers described in this section seem formidable and even undefeatable, there may be means to combat them. We will delve into these anti-aging strategies in the following chapters.

The shorter the telomeres the more prone we are to illnesses of aging.


Chapter Three

Where to Look For Answers

A ntioxidants, also commonly known as “free radical scavengers”, neutralize free radicals. Although free radicals, referred to earlier as Reactive Oxygen Species (ROS), are produced by our own met-

abolic processes and are necessary to some degree for the proper function-ing of cells, supplemental antioxidants may be vital to mitigating ROS overproduction. They may also help prevent oxidative damage when our cells’ own antioxidant defenses become inadequate.

AntioxidantsAntioxidants in food and dietary supplements are our soldiers against

oxidation. There is quite an array of over-the-counter antioxidant supple-ments available today that have been touted for this or that action or to support of this or that body part or physiological process. A new term you may have already heard of in relation to antioxidant power is the “ORAC value.” ORAC stands for Oxygen Radical Absorbance Capacity and it provides a measure of the total antioxidant capacity of foods and chemical substances. The ORAC test, developed by Dr. Guohua Cao at USDA Human Nutrition Research Center on Aging at Tufts University, has been adopted as a standard measure by the USDA and it is currently the only test that measures both speed and power of ROS absorption. With it, the USDA has provided recommended daily allowances, which they have been set at 3,000 to 5,000 ORAC units per day.

A great way to get your ORAC units is through a liquid or powdered mix of superfoods with ORAC values clearly spelled out on the container, so you can ensure you are getting the recommended amount. More easily and rapidly absorbed than tablets, powdered mixes and liquids can be very tasty and make a great addition to your daily shakes or smoothies.

ORAC 15,000TM is a high quality and potent ORAC supplement made from grape skin and seeds. In a study conducted at Creighton Univer-sity School of Pharmacy, researchers compared the free radical scavenging affects of a grape seed proanthocyanidin extract against Vitamin C, E, and beta carotene. The result showed that grape seed afforded significantly

greater antioxidant protection against free radicals, including oxidative stress and tissue damage inflicted by free radicals. Look for this ingredient in antioxidant-rich shake mixes or ready-to-drink liquids.

Fruits that rank highest on the USDA’s ORAC value chart are prunes, raisins, and berries. For vegetables, it is kale, spinach, Brussels and alfalfa sprouts. A standard of 100 grams, or approximately 3.5 ounces per food, is used in the measurements. You can find the chart on the USDA’s web site (www.ars.usda.gov). There you will find out much more about the ORAC values of foods, beverages, and other substances. You can also find more ORAC infor-mation by conducting a simple Internet search on “ORAC values.”

Singular antioxidant supplements are plentiful in health food stores. Glutathione, super oxide dismutase, resveratrol, turmeric, CoQ10, lutein, alpha lipoic acid, and green tea have established themselves in addition to vitamins A, C, and E, and the carotenoids, as key antioxidants promot-ing various effects in our bodies. Information about any of these is quite readily available in bookstores and health food stores.

HibiscusAnother recommendation

is hibiscus, which appears to be gaining momentum for its ability to lower blood pressure and cholesterol. One recent study, published in Journal of Nutrition, found that drinking hibiscus tea daily lowers blood pressure in mildly hypertensive adults. Yet another significant find-ing was in a 2007 study which appeared in the Journal of Food Science. This study found that hibiscus exhibited lipid-soluble antioxidant capabil-ity and that it is an abundant source of a form of vitamin E called gamma tocopherol and beta-sitisterol, a plant sterol.


Drinking hibiscus tea can help lower blood pressure and cholesterol.


CoQ10 And The HeartCoQ10 must be mentioned for its support of the heart and cardiovascu-

lar system. CoQ10 is a truly amazing substance that serves an important role and has more than a few proven actions in the arena of cardiac health. One research study in the journal Pharmacology & Therapeutics showed that CoQ10 plays an essential role as a mitochondrial coenzyme in the fab-rication of energy. This positions it as critical to cells that require high energy levels, such as the heart cells. As an effect of cardiac disease, heart cells become deficient in CoQ10, and this discovery may give the coen-zyme a very likely application in the prevention and even in the treatment of heart disease. CoQ10 also has free radical scavenging properties. The study goes on to report that CoQ10 also acts as a vasodilator (widens and relaxes blood vessels). Further, this coenzyme may inhibit the progres-sion of atherosclerosis through its ability to reduce the oxidation of LDL. It may be an independent predictor of congestive heart failure mortality.

Stress FightersStress has become a part of life as mentioned previously and we know

its forces may be detrimental to health and aging. Fortunately, there are many herbs that can soothe stress and ease anxiety. These herbs, which include holy basil, hops, chamomile, lemon balm, and passion flower, can be found in supplement form or as relaxing teas that can be incorpo-rated into your daily routine.

One herb in particular should be mentioned for its ability to protect against the ravages of chronic stress. Ashwaganda (Withania somnifera) is an ancient herb that has been used for centuries in India to treat a num-ber of infectious maladies. Today, however, it is considered an adapto-gen, which is a substance that augments the body’s defense system against stress and fatigue. As a typical adaptogenic characteristic, ashwaganda also possesses antioxidant properties. In one animal study, ashwaganda was also found to contain significant anti-stress capabilities. The study showed that the herb reduced the incidence of stress-related problems like elevated blood glucose, ulcers, impaired cognitive and immune functions, and depression. Other commonly known adaptogens include panax, Siberian, and American ginseng, as well as the herbs schizandra, astraga-lus, and licorice root.

Glycation ReducersAs we noted in Chapter Two, once an advanced glycosylated end-prod-

uct, or AGE, has formed there may be nothing we can do to eliminate it and prevent its deleterious actions. However, studies have indicated that


there may be substances that can help prevent AGEs from forming, such as arginine, carnosine, and aminoguanadine. Common spices may help thwart AGE formation. In 2009, the British Journal of Nutrition published a study of 17 spices and herbs that were tested for their ability to pre-vent AGE formation on the lens of the eye. Five of these spices and herbs showed promise: ginger, cumin, cinnamon, black pepper, and green tea. Studies like these are bringing us closer to ways of combating glycation, which may not only help us keep more youthful tissues, but help fight diabetic complications as well.


Keep Telomeres Healthy With DietWe’ve learned that telomeres may hold the key to longevity. Moreover,

the enzyme telomerase can mitigate telomere shortening by actually add-ing DNA sequence copies to the telomeres. Dean Ornish, MD, led a study to ascertain whether comprehensive lifestyle changes can increase telom-erase activity. Thirty men with low risk prostate cancer were asked to make lifestyle changes for three months. Changes included moving to a low fat and low refined sugar diet that was rich in fruits, vegetables, and whole foods. They also participated in moderate aerobic and breathing exercises, along with relaxation techniques. After three months, telomerase activity had increased and the study concluded that beneficial lifestyle changes can indeed positively affect telomerase activity. The study authors also noted that these indications may very well be replicated in non-cancer subjects. A similar study in Circulation proved that just participating in exercise—without making any other changes—can positively affect the activity of telomerase and telomere stabilizing proteins.

Telomeres – Love Them or Lose Them• Get on a regular exercise program. Thirty minutes a day is great!

• De-stress your mind with proven relaxation techniques.

• Avoid processed foods.

• Eat a diet rich in fresh fruits, vegetables, and whole grains.

• Limit your consumption of processed foods and alcohol.

• Do not smoke.


Chapter Four

Dietary And Lifestyle Considerations

T here are ways to help mitigate the aging process through diet and lifestyle alone, and you can never be too young to start a healthy age-defying regimen. The following are some great ways

to achieve this goal.

As we’ve seen, stress is a major culprit in premature aging. If we could only mitigate stress, we may already be ahead of the curve in so many ways. We have to find ways to cope with stress and manage it if we are to combat its negative effects. If you already incorporate most of the points below in your regular daily regimen, you are not only leading an age-defy-ing lifestyle, but you may also be offsetting the harmful effects of stress.

ExerciseExercise has a protective effect on your brain. It stimulates the growth of

new neurons and strengthens their connections. It also decreases depres-sion, elevates your mood, increases cognitive function, and it can even cut your risk of developing Alzheimer’s Disease. A five year study at Laval Uni-versity in Saint-Foy, Quebec, demonstrated that vigorous exercise three times a week can decrease your chances of developing Alzheimer’s disease by one half, especially if you are a woman. When it comes to fighting aging through exercise, not only does the brain benefit, but it has been conclusively shown that regular exercise can reduce the risk of certain can-cers, osteoporosis, and diabetes. It can also lower high blood pressure and greatly benefit the cardiovascular system. Another big consideration is that exercise can slow the normal decline of our body’s ability to fight free radicals as we age.

Aerobic exercise may also be a great way to balance stress. It is a wonder-ful release for frustration and it elevates your mood through the secretion of endorphins. Neurotransmitters released in the brain have pain-relieving effects and exercise may even decrease cortisol and other stress hormone levels. Regular exercise may raise your overall resiliency to stress, as well.

Feelings of stress may be compounded by a low self image due to being overweight or lacking vibrancy and good health. Exercise will help in that area, too, as it can help return that youthful glow, boost muscle tone, and

help you lose weight. This may make you more outgoing and help you garner a larger circle of friends and acquaintances. A good social network is very beneficial in buffering stress.

If you are unable to go for a jog, then find other ways to get aerobic exer-cise. How about a stationary bicycle, a stair stepper, a rowing machine, or a mini trampoline? A trampoline, or rebounder as it is often referred to, is a fun, convenient, and affordable way to get exercise. However, before you adopt an exercise program to achieve the anti-aging and stress manage-ment benefits you desire, be sure to consult your physician about which form of exercise is best for your physical condition.

Yoga is a gentler form of exercise and may have very beneficial effects to help counter aging. People who have practiced yoga for some time extol its rejuvenating benefits, including feeling and looking younger. Yoga is said to help slow aging by creating greater elasticity throughout the spine, helping remove tension from the body, clearing and strengthening the mind, and affecting the glands, organs, and brain in positive ways.

SleepSleep is the body’s great healer, restorer, recharger, immune and mem-

ory booster, stress and depression reducer, and just overall body regen-erator. Unfortunately, most of us don’t see sleep in this light. To the con-trary, many believe that sleep is a luxury for those who have little stress in their lives. In fact, some find sleep a nuisance because there is so much to do and so little time to get everything done. If sleep were as high on our list of priorities as some other things, we would very possibly be a much healthier nation as a whole. While we are asleep we are not reacting to and processing countless stimuli from the outside world. When we are in a state of complete rest our bodies can perform important duties of mending and rejuvenating our organs and tissues. Here are just some of the tasks carried out by our bodies while we are asleep:

• Strengthening the immune system by clearing out toxins.

• Restoring homeostasis in the body.

• Repairing worn or damaged tissues.

• Sorting, processing, and storing images and sensory perceptions from the day so the brain can start the next day without clutter.

• Replenishing energy stores that were used during the day.

With these vital tasks completed, the body is able to start the morning refreshed and ready to tackle the events of the new day. More importantly, a good night’s sleep may prevent diabetes and other issues with blood sugar metabolism. Researchers suggest that one of the reasons diabetes



rates are so high in our nation is that many of us are sleep deprived. There have been many studies on the correlation between sleep depriva-tion, pre-diabetes, and type II diabetes. In a recent review, researchers collected studies performed since 1955 which contained data of baseline sleep disturbances and the occurrence of type II diabetes. Certain features were documented and pulled from the studies, such as sleep quality and quantity. After thoroughly sifting through many studies, they incorpo-rated 10 of them that involved a total of 107,756 individuals spanning a follow up range of 4.2 to 32 years. Relative risk values were established from those who got less than five to six hours of sleep and those who got about eight or nine hours of sleep each night. The researchers also looked at those who faced challenges in falling asleep and challenges in staying asleep. Their conclusion was that quality and quantity of sleep can serve as reliable predictors of the risk of developing type II diabetes. This is a very compelling reason to get to bed early.


MeditationWe mentioned that after our bodies have evaded or successfully dealt

with a stressful situation, we enter into the post stress phase called the relaxation response. This is an automatic feature our body triggers to restore normalcy and homeostasis after the “fight or flight” response. In times of chronic stress, this mechanism may not be employed. However, there is a way to reach that state whenever you desire—meditation. Medi-tation has many benefits, both physically and mentally. It is meant to quiet the mind but it may also have beneficial influences on blood pres-sure, heart rate, and cortisol output. In addition, it can also help maintain and improve mental function, especially creative thinking.


A study of a specific form of meditation called integrative body-mind training (IBMT) was conducted in 2007 at the Institute of Neuroinformat-ics and Laboratory for Body and Mind at China’s Dalian University of Technology. IBMT is an ancient Eastern tradition of body-mind science that incorporates body relaxation, breathing, mental imagery, and mind-fulness. Background music is also employed. In this particular study, a group of 80 undergraduate students from Dalian University were split into two groups of 40 each. The control group listened to a relaxation CD over the course of five days, while the experimental group received coached IBMT training sessions over the same period. The researchers assessed the participants for executive attention capabilities, emotional state, intelli-gence, and cortisol levels related to stress. In all areas, the experimental group scored significantly better than the control group. The experimen-tal group also showed significant decreases in anxiety, fatigue, and stress related cortisol output, whereas the control group did not. IBMT was found to be a valuable tool in the enhancement of self-regulated atten-tion and in maintaining immune-reactivity during stress.

Transcendental meditation has also showed favorable results in elderly subjects with stage II to IV breast cancer. This study, which was published in Integrative Cancer Therapies in 2009, demonstrated significant improve-ments in the quality of life, emotional and social well being, and in men-tal health among those who meditated compared to the control group.

Based on these and other studies, it appears that meditation may cer-tainly serve a role in helping to maintain mental and physical balance. With some practice, most individuals can reach a meditative state in sec-onds almost anywhere they are. For the novice, it may be a good idea to start with a guided meditation CD so you can be led through the expe-rience. You need only carve out between five and 20 minutes a day to perform this exercise. But don’t give up! You will become better as you practice and the rewards are far reaching and can transcend those of regu-lar relaxation.

BreathingMost of us have yet to fully appreciate the benefits of proper breathing

techniques. Meditation and breathing go hand in hand to create restor-ative relaxation; however, self-regulated breathing alone may help you achieve relaxation. This type of breathing can be done anywhere you are to help create calm during or after a stressful situation.

Here is a quick and easy breathing exercise called “square box breath-ing” that Richard Fried, MD, PhD, recommends: simply inhale for four seconds, hold for four seconds, exhale for four seconds, and rest for four seconds. Repeat four times. That’s it!


HobbiesHobbies mirror your interests. And what better way to relax and de-

stress than to do what brings you joy and comfort? Find a hobby or hob-bies that are easily accessible to you. If you gravitate toward outdoor activities, back it up with another hobby you can perform indoors during inclement weather. Walking, fishing, antiquing, viewing art, assembling jigsaw puzzles, stitching, reading, or playing cards can be very relaxing if it’s what you love to do. Hobbies are not only good for stress management many are excellent brain teasers as well. For instance, if you love solving puzzles like Sudoku or crossword, you are continually stimulating your brain. This is one of the best ways to keep it sharp.


Getting OutIf you live near a beach, get out and walk it. If you live near mountains,

get out and hike them. If you live in the inner city, by all means, make it a point to escape it and see nature every now and then. Time flies by so fast and we can get so entrenched in our everyday schedules and surround-ings that we forget there is a whole world of new and interesting things just outside the confines of our daily ruts. Get out and explore. Find the larger world around you. Chances are you will learn that your little piece of the world is connected to a much greater one—and that can give you a healthy new perspective on your stressors.

LaughingYou’ve probably heard that saying “laughter is the best medicine.”

Studies suggest that the mere act of laughing may reduce cortisol and other stress hormones while boosting your feel-good endorphins. Laugh-ter may also strengthen your immune system. Try to find the humor in things. If you like TV, make sure you watch funny shows or movies. Read lighthearted books and articles. Whatever you do, bring laughter into your life.

Diet And Dietary SupplementsAs we discussed in Chapter One, it is critical for our cells to receive the

nutrients they need. Supplementing a sound diet with vitamins, minerals, antioxidants, probiotics, and superfoods can be a great way to help ensure that your body is receiving the nutrients it needs.

With our soils becoming more depleted, our produce is not as rich in nutrients as it once was. As a result, even those eating a healthy diet may be left with nutritional deficiencies. To maximize the nutrients in your food, it’s smart to buy organic when you can. Emerging evidence suggests that organic fruits and vegetables are richer in vitamins, minerals, and antioxidants. Organic vegetables also contain half the nitrates of conven-tionally grown vegetables. As for organic animal products like meat, it was found that they contain higher levels polyunsaturated fatty acids. Organic animal products are also free of harmful hormones and antibiotics.

Organic foods also help you avoid consuming toxins from pesticides. A review of recently published studies triggered by a recent report from the French Agency for Food Safety (AFSSA), revealed that 94 to 100 percent of organic foods do not contain pesticides.

But, even if you eat organically, it’s wise to augment your diet with nutritional supplements. If you have a choice when buying supplements,


look for those that are either made from whole foods or in a whole food base. This may help you get the synergistic benefits found in whole foods that help your body process and absorb the supplements more efficiently.

Along with eating organically and taking supplements, it’s smart to incorporate the recommended daily servings of antioxidant-rich fruits and vegetables into your meal plan. It’s easier than you may think. Get creative with healthy salads, slaws, side dishes and fruit medleys for a deli-cious way to boost your anti-aging potential every day.

Final ThoughtsWe’ve described a great deal of information and suggested many ways

to forestall the aging process. One thing to keep in mind is that you don’t have to do everything we suggested all of the time. That may seem over-whelming. Do what you can to incorporate a variety of health promoting, anti-aging practices and be sure to change them up from time to time. For example, try not to eat the same old salad every day. Eat a variety of nutritious vegetables and fruits. Your body will love the variations in colors and nutrients. We believe this also applies to your intake of dietary supplements. You may want to take different antioxidants now and then to help give your body a well-balanced assortment just as it would receive if you were eating a diverse and healthy diet.

Variety is not only the spice of life, it just may be a recipe for prolonged youthfulness. Try making a list of the healthy foods, dietary supplements, and anti-aging activities you wish to incorporate into your routine. Add your favorite exercises and hobbies to create a plan that will keep your new regimen fun, interesting and motivating. You may find a sensible, well-rounded diverse action plan can bring more far-reaching results than a static program that never fluctuates. With all your options in mind, you may soon be practicing your new anti-aging lifestyle without a conscious effort!


Selected ReferencesAmes BN. Low micronutrient intake may accelerate the degenerative diseases of aging through allocation of scarce micronutrients by triage. Proceedings of the National Academy of Sciences. 103(47):17589-17594, 2006.

Bagchi D, et al. Free radicals and grape seed proanthocyanidin extract: importance in human health and disease prevention. Toxicology. 7;148(2-3):187-97, 2000.

Barja G, Herrero A. Oxidative damage to mitochondrial DNA is inversely related to maximum life span in the heart and brain of mammals. The FASEB Journal. 14:312-318, 2000.

Bergman O, et al. Evidence for cardiomyocyte renewal in humans. Science. 3(324):98-102, 2009.

Bhattacharya SK, et al. Adaptogenic activity of Withania somnifera: an experimental study using a rat model of chronic stress. Pharmacology, Biochemistry and Behavior. 75(3):547-555, 2003.

DeGroot J. The AGE of the matrix: chemistry, consequence and cure. Current Opinion in Pharmacology. 4(3):301-5, 2004.

Epel ES, et al. Accelerated telomere shortening in response to life stress. Proceedings of the National Academy of Sciences of the United States. 101(49):17312-17315, 2004.

Fairfield MK, Fletcher RH. Vitamins for Chronic Disease Prevention in Adults. Journal of the American Medical Association. 287:3116-3126, 2002.

Kumar A, et al. Role of coenzyme Q10 (CoQ10) in cardiac disease, hypertension and Meniere-like syndrome. Pharmacology & Therapeutics. 124(3):259-68, 2009.

Lairon D. Nutritional Quality and Safety of Organic Food. A Review. Agronomy for Sustainable Development. 30(1):33-41, 2010.

Lambert AJ. Reactive oxygen species production by mitochondria. Methods in Molecular Biology. 554:164-81, 2009.

Loske C, et al. Cytotoxicity of advanced glycation endproducts is mediated by oxidative stress. Journal of Neural Transmission. 105(8-9):1005-15, 1998.

Lutgendorf SK, et al. Life stress, mood disturbances, and elevated interleukin-6 in healthy older women. Journals of Gerontology Series A: Biological Sciences and Medical Sciences. 54(9):M434-9, 1999.

McKay DL, et al. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults. Journal of Nutrition. 140(2):298-303, 2010.

Mohamed R. Roselle (Hibiscus sabdariffa) seed oil is a rich source of gamma-tocopherol. Journal of Food Science. 72(3):s207-11, 2007.

Murphy MP. How mitochondria produce reactive oxygen species. Biochemical Journal. 417(1):1-13, 2009.

Nidich SL, et al. A randomized controlled trial of the effects of transcendental meditation on quality of life in older breast cancer patients. Integrative Cancer Therapies. 8(3):228-34, 2009.


Ornish D, et al. Increased telomerase activity and comprehensive lifestyle changes. The Lancet Oncology. 9(11):1048-1057, 2008.

Robles TF, et al. Out of Balance: A new Look at Chronic Stress, Depression, and Immunity. Current Directions in Psychological Stress. 14(2):111-115, 2005.

Saraswat M. Prevention of non-enzymatic glycation of proteins by dietary agents: prospects for alleviating diabetic complications. British Journal of Nutrition. 101(11):1714-21, 2009.

Tang YY, et al. Short-term meditation training improves attention and self regulation. Proceedings of the National Academy of Sciences of the United States. 104(43):17152-17156, 2007.

Turrens JF. Mitochondrial formation of reactive oxygen species. The Journal of Physiology. 552:335-344, 2003.

Victor VM, et al. Oxidative stress and mitochondrial dysfunction in atherosclerosis: mitochondria-targeted antioxidants as potential therapy. Current Medicinal Chemistry. 16(35): 4654-67, 2009.

Werner C, et al. Physical exercise prevents cellular senescence in circulating leukocytes and in the vessel wall. Circulation. 120(24):2438-47, 2009.

For more information, visit www.myceuticals.com.

CHECK OUT ANOTHER BETTER NUTRITION HEALTHY LIVING GUIDE TODAY!

This booklet is a part of the Better Nutrition Healthy Living Guide series. For more information about other

topics in this series, visit your local independent health food store or visit us online.

betternutrition.com

W hy do some people age more quickly than others? Learn what the key agers are and how they are linked to age-related diseases and accelerated physical and mental aging.

This booklet not only describes the causes of aging, more importantly it arms you with scientifically backed information that can help change the course of your individual aging process. The proactive anti-aging plan features age-combating diet and lifestyle advice designed to help you begin making meaningful modifications that will actually slow the aging process today and in the future. It is easier than you think and the sooner you begin making the right choices for your body the sooner you will reap the beneficial results of healthy aging, naturally!

ANTI-AGINGHEALTHY AGING FOR LIFE!

Susan A. Mesko specializes in natural health consulting through her company Sundance Business Development. Susan has been working in the natural health industry for more than three decades. Prior to creating Sundance Business Development she was Chief of Operations for MyChelle Dermaceuticals. In addition to operations, she has expertise in sales and marketing and she is dedicated to providing the most respected, scientifically accurate educational information to consumers and natural health stores.

Myra Michelle Eby is the founder and president of MyCeuticals, anti-aging nutrition for life. She is also the founder of MyChelle Dermaceuticals, a leading pure and therapeutic skin care company. Myra is the coauthor of Return to Beautiful Skin and has been involved in holistic wellness for more than 25 years. She has been featured in numerous magazines and has been a guest on radio and television. She is on the board of directors of Medicine Horse Program, a nonprofit organization that helps high-risk youth.

ABOUT THE AUTHORS OF THIS BOOKLET

betternutrition.com

NUMBER 31

magazine presents

anti aging

Health & Medicine

better nutrition magazine

store magazine

optimal health

health matters

magazine presentsantiaging

better nutritions mission

fine natural health

store shoppers