Natural Medicine for Anti-Aging

Are you concerned about the aging process?

Did you know the average adult takes 4 prescription medications?

Do you look at pictures of your high school and/or college peers and think to yourself, do I look that old???

As the 5-0 looms nearer and we watch our family, friends, and patients age, our health mantra has become “to age with grace and dignity”. Just because you are getting older does not mean that you need to accept "slowing down is normal" or that “I just cannot do that anymore”. It is possible to live an active and fulfilling life into your golden years. When reading Buettner’s Blue Zones book (where people live longest and are the healthiest), one thing that really stands out is that these folks were still sexually active; most people in this country assume that as we age, it is normal for sex to just get flushed down the toilet as their numerous ailments rise to the forefront.  So focus on building health and having a long health span (vs lifespan).

We are here to tell you that with some effort and focus on the 10 essential steps for healthy aging, it is possible to stay active, feel energetic, and preserve your brain health. We had a new patient named Karen came to see us because she was just not feeling as well as she thought she should for someone in her 60s. She had noticed increased sluggishness. Her husband and kids had commented that her memory was not as sharp as it once was. In addition, she had started to notice some diffuse aches and pain. She wasn’t on any medications but recently a doctor she had seen suggested that they would likely need to consider medications soon. Her goal was to feel more vital, restore the pep in her step, and have an anti-aging plan in place. During her first appointments, we ran tests, ordered some lab work and started a few therapies for circulation. At her first follow-up we reviewed the lab work and came up with a tailor-made anti-aging care plan. We worked with her over the next few months to implement recommendations. At her first re-evaluation appointment where we reviewed some repeat bloodwork, she reported that she felt as good as she did in her twenties! She had a spring in her step, free of the former nonspecific inflammation. Her family was impressed with her memory recall again. She was sleeping great and feeling spry after implementing our recommended strategies and had even lost a few pounds.

The following 10 essentials for healthy aging were the steps Karen focused on to restore her youthful verve:

1. Eat Less: after about age 40, your body does not need as many calories as it is protecting and preserving more rather than building and this requires less fuel. A recent study showed that subjects who reduced their calorie intake by 30% lived longer and even avoided some age-related diseases. Consuming less food is easier on your system. Less food lightens the workload which improves overall function. Focus on the simple idea to eat until you are about 80% full.
2. 16 Hour Overnight Fasting: one easy way to eat less overall is to practice intermittent fasting (IF). This type of fasting improves digestion by allowing rest and recovery so your body can divert the energy used for digestion for repair instead. IF helps regulate hormones like insulin and growth hormone that impact aging and weight. Fasting is a small stress that stimulates longevity gene pathways. Fasting kicks in something called autophagy which is a cellular cleanup process critical for strong immunity and slowing the aging process. So, eat dinner a little earlier and eat breakfast a little later. If 16 hours sounds like too much for you, start with 12 hours and slowly work your way up to 16; your body will adjust. If you crave a caffeinated drink on rising, try to drink it plain and forego the creamers and sweeteners.
3. Focus on Gut Health: Approximately 70% of the immune system resides in the gut. As you age it is critical to cultivate a healthy microbiome. When the microbiome is not balanced, you are at risk for leaky gut syndrome which can lead to inflammation, not only in your GI tract, but can also impact your joints, skin, mood, and hormones. It is possible that many health issues we associate with aging are actually a result of a disordered microbiome. Eat fresh, organic, unprocessed food, and avoid antibiotic- and hormone-riddled animal products. Feed your body prebiotics (garlic, onions, leeks, asparagus) and probiotics (fermented foods) every day. Take probiotics supplements. Sleep, hydrate, and meditate. Avoid antibiotic usage whenever possible. Find alternatives to antacids. Many lifestyle habits that promote general wellness are also key for gut health and immunity as you age.
4. Cut Sugar: If you make only one change, this is a biggie. Sugar weakens the immune system and feeds diseases such as diabetes, heart disease, cancer, and dementia. Sugar hides in many processed foods. Start by eliminating the obvious: cereal, cookies, candy, soda. When you need something sweet, enjoy a fig, berries or an apple. If you struggle with sugar cravings, please bring that up at your next appointment as there are various supplements that may help curb these cravings.
5. Increase Sleep Quantity & Quality: Most people do best with 7-9 hours per night. High quality sleep is a critical anti-aging strategy. Some signs commonly associated with aging are actually sleep deprivation in disguise. Daytime habits are integral. Morning meditation and daytime cardio make it easier to fall asleep at night. Morning sunshine keeps your circadian rhythm in sync with nature. If you sleep poorly, toxins build up in the brain which can cause brain fog and make you feel off-kilter.
6. Get Active Every Day: Exercising as you age is about more than intense gym workouts—it’s about moving as much as possible every day, all day. Park at the far end of the grocery store; walk instead of drive; walk or stretch during your lunch break. More movement means less stress and depression, higher-quality sleep, improved immune resilience, and reduced risk of chronic disease. As you get older, place more emphasis on frequency vs heavy exertion. Your goal is to maintain strength and mobility and prevent injury because your capacity to heal naturally declines over time. The key is to adapt as your body changes. Be open to gentler workouts and if something hurts, don’t do it. Sounds obvious, but many of us are inclined to ignore pain and push through; that mentality does not resonate with healthy aging. Consider biking or swimming. It is more important to preserve than to push. You need your muscles and joints forever, so think twice before wearing them out. Being nimble at 90 depends on how you take care of yourself now.
7. Limit Alcohol: As we age, our capacity to process alcohol decreases. Alcohol is hard on your body in many ways, but its interference with sleep is most problematic. If you are not rested, your body craves more sugar and carbs for quick energy; you may find yourself too tired for movement and then overdo the caffeine which becomes a vicious cycle as it screws up your sleep even more. Our general recommendation is limit to occasional (one beverage a few times per week can be enjoyable but too much too often can cause problems.
8. Stay Hydrated: The thirst signal can fade as we age. Dehydration can manifest as fatigue, irritability, headache, lack of concentration, feeling unable to cope, and brain fog. Every day drink half your body weight in ounces (which is least 8 glasses for many) of filtered water. Drinking throughout the day is a more a effective strategy than larger amounts in a few sittings. Avoid soda, fruit juice, energy drinks, and excessive coffee. Tea counts towards hydration. If you don’t love water, infuse it with mint or citrus; make a pitcher or fill a large jar and leave it in the fridge.
9. Embrace Your Social Circle: In certain phases of life, there is no shortage of community; but as you get older, you may not have a readymade social network anymore. You might need to make some extra effort to foster important relationships and cultivate new ones. Studies show that without social support, we age more quickly; with plenty of social engagement, the risk of dementia drops. We mentioned the Blue Zones earlier; in these areas communal living is a common theme. Consider socializing as a wellness practice and determine what you need to change so you can spend more time with people you enjoy. Building a strong, loving social structure around you is key to aging with grace and dignity. It provides a cushion when life’s challenging transitions inevitably happen.
10. Have a Sense of Humor about Aging: Aging well involves decreasing classic pleasures: sweets, alcohol, fried foods, and complaining. Find a way to cultivate a positive approach and stay cheerful about changes that are beyond your control. Try to view dietary changes as an opportunity to learn about healthy options you do enjoy. Develop an appetite for learning and nature and prayer. Be generous with yourself. What feels good, bring excitement, and motivates you? Friends? Classes? Instruments? Hot baths? Painting? Watching the sunrise and/or sunset? Saunas? Massages? Seeing your Naturopathic Doctor? (well we try to be pleasant and fun). As you move into a way of living that supports you, embrace indulgences that support health-affirming practices. Ideally these practices include laughter. Most of us react to little things in life way too seriously. Embrace the changes that come with age, nurture your body and mind, and smile at the humbling aspects.

So, you can let go of the worry that bad genes are your destiny. Lifestyle choices have a tremendous impact on our aging process; how you age is up to you and it is never too late to start aging well. Don’t get hung up on changes you wish you would have made earlier. Any improvements you start making today will make a difference at some point in your health journey whether it’s strengthening your immunity, increasing energy, or aging better immediately.

Please contact us today if you would like to discover your keys for healthy aging and restore the pep in your step, like Karen did.  Call us or connect here