Step 2 : Minimize Exposure To Oxidants and Toxicants, Optimize Antioxidant and Detoxicant Intake.
There are many theories of aging. Two of the more popular are the Free Radical Theory and the Waste Accumulation Theory.
“Free radical” describes any molecule that differs from conventional molecules in that it possesses a free electron, a property that makes it react with other molecules in highly volatile and destructive ways. That destruction is known as oxidation. Oxidation is that process when slow causes iron to rust, when moderate causes a cut apple exposed to air to turn brown, and when rapid causes paper to burn!
Oxidation reactions occur inside of us when we turn food into energy. That is why we need to breath in oxygen all the time.
Free radicals are not only produced inside us, but we take them in through smoking, food, air and water pollution, x-rays, sun exposure, household chemicals, and environmental poisons to name the most common.
" Aging is a disease. The human life span simply reflects the level of free radical oxidative damage that accumulates in cells. When enough damage accumulates, cells can't survive properly anymore and they just give up ." E.R. Stadtman, researcher on aging, NIH.
The Waste Accumulation Theory states that eventually our cells produce or imbibe more waste than they can properly eliminate. These accumulate, eventually interfering with normal function, ultimately killing the cell. Indeed, the “age spots” we older folks might find appearing in our skins is just such an accumulation (lipofuscin)!
Now, of course our bodies have built in antioxidant and detoxication mechanisms. These mechanisms depend highly on proper nutrition for the “raw materials”. Only more recently have we come to realize that natural whole foods, spices and herbs that we humans have traditionally eaten are also filled with their own antioxidants and detoxifiers, which we can then utilize as well!
For example, one reason carrots are good for you is because they contain several antioxidants carotenoids, only one of which is the most abundant and well known. beta carotene, the precursor to Vit. A. And prunes offer much more than just fiber. Like most deep red, blue or purple fruits, they are super rich in antioxidant flavonoids and oligoproanthrocyanosides (OPC’s).
Cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels Sprouts and such) are highly touted because they help our livers breakdown toxins to harmless, even useful chemicals, some of which are the potentially toxic forms of estrogen. (isothiocyantes)
Perhaps more familiar is the idea of eating lots of fiber, which helps “clean out” our disposal system, and can even rid our blood of excess “bad” LDL cholesterol.
Of course on the other side, it is wise to minimize or at least moderate exposure and intake of oxidants and toxins as best as reasonably possible.
Do we need to take additional antioxidants and detoxifiers? Well, the general answer is that the more we have followed the last “Hah” of Step One, healthy alimentary habits, eating a moderate calorie, micro-nutrient dense diet of small, frequent meals rich in fruits and vegetables of all the colors, beans and legumes, whole grains, nuts and seeds, cold water fish, lean free range (even wild) meats and eggs, and used a variety of health promoting fermented foods, herbs, spices and healthy oils (like olive or rice bran oil), then the less we need “supplementation”. And the more we have been or continue to be exposed to oxidizing radiations, chemicals, poisons and pollutants, the more we need to consider adding supplemental antioxidants and detoxifiers.
Step 3 : Keep Down the “Hormones of Age”, Insulin, Cortisol,(and DHT).
The Neuro-Endocrine Theory of Aging tells us that we age because as we past our prime some hormones get lower and some get higher. Unfortunately, the three most common ones to get higher, insulin, cortisol and DHT, are all generally considered “bad”, at least when in more or less constant excess.
Have you ever wondered why diabetes is often called “Adult Onset” diabetes? This by far most common form of diabetes is hall marked by hyperglycemia, meaning too much blood sugar. The reason for this excess sugar is that in order for sugar to get from our blood into our cells where it can be used for energy, insulin must carry said sugars into our cells. With adult onset diabetes, the insulin receptors become unresponsive or resistant, leading to “insulin resistance”. To combat this resistance, our bodies make more insulin. Because of insulin’s many “jobs”, this rise in turn leads to fat storage, especially around the middle, a “catabolic” breakdown of muscle, and bad triglyceride and cholesterol levels, leading to pot-bellied men, apple shaped women, and cardiovascular disease in both, a disease syndrome now ominously know as “Syndrome X”!
Even this excess insulin eventually fails, and blood sugar climbs eventually spilling over into the urine. This excess sugar in the blood infiltrates our body’s protein tissues with Advanced Glycation End-products. That’s AGE’s for short! It is this process that leads to blindness, peripheral neuropathy, non-healing foot ulcers, kidney disease, hardening of the arteries and the like. And perhaps up to half of all diabetics do not even know they have diabetes or pre diabetes!
Everyone knows that stress is the ultimate ager. Did you ever wonder why? Well it may be that ongoing stress causes continuous high levels of cortisol, the major stress hormone. Though this hormone is vital in helping us cope with true emergencies and threats, continued high levels literally “eat us up inside”, and throws our metabolism into a catabolic state, or state of breaking down, faster then we repair or build ourselves back up.
DHT stands for dehydrotestosterone. It is a metabolite of testosterone that tends to rise with age and is thought to be in large part responsible for male pattern baldness and benign prostatic hypertrophy, also known as BHP.
It is important to note that the best way to control blood sugar and insulin is a high fiber, low sugar, healthy fat and protein, nutrient dense, moderate calorie diet of small, frequent meals combined with regular exercise. Yes, step one! And antioxidants help protect us from highly oxidizing, immoderate, carbohydrate laden meals (step two).
And yes, for those of us that already suffer from dysglycemias, there are supplements like chromium, niacin, magnesium, vanadium, and flax and fish oils, or herbs like cinnamon, that can help restore our insulin sensitivity. And there are herbs like gymnema sylvestre and fenugreek, and antioxidants like vitamin C and alpha lipoic acid, that can help lower blood sugar and protect against AGE infiltration.
And of course today there are better and better medications should these more natural products prove ineffective.
Now one of the best ways to lower cortisol is to exercise. Another is to make time for relaxation, meditation and/or “re-creation”. Indeed, just being deeply attentive to some of the more relaxing pieces of classical music has been shown to dramatically reduce stress hormones. We should not over look adequate sleep, frequent hugs, and social support. A positive spiritual value system that gives deeper meaning to the unavoidable trials and tribulations of life and tends to keep ones endeavors from the pitfalls of endless striving for material things and worldly recognition should not go unconsidered.
Minimizing caffeine, sugar, nicotine and alcohol, which are more or less toxic drugs we commonly use, and sometimes abuse, to temporarily manipulate our brain chemicals to change our state, is a positive step in the right direction. These all of course are actually step one and two endeavors!
Of course, few of us live like Okinawans. So fortunately, there are nutrients that will lower cortisol and/or help minimize its effects. These include nutrients like phosphatydilserine, vitamins C, B5, and B6, herbs to help one relax and sleep like valerian and kava kava, and even other hormones like DHEA and melatonin.
We still struggle with “cures’ for male pattern baldness, but you don’t need lots of hair to live to a spry old age. But swollen prostates are another matter! Healthy prostates need zinc and omega three fats from nuts and seeds, antioxidant like green tea, selenium and lycopene (from tomatoes, watermelon and apricots), and last but certainly not least, regular exercise, including sex!
And if one already suffers, there are herbs like saw palmetto and nettles that usually work to lower “toxic” levels of DHT as well and with less side effects than prescription medications.
But notice how the very best way to follow step three is to follow steps one and two!
End Part II of III
Come and Grow Young with Us!
Vitally yours,
Dr. John H. Maher, ABAAHP Editor, "Longevity News" subscribe@rxforwellness.com www.RxforWellness.com "Your FREE AntiAging Prescription Online!"
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