Aging: Effects and What You Can Do

Theories and effects of aging on the body continue to be well-documented in gerontological studies. Many anti-aging drugs and products are marketed vigorously to individuals to "ward off" the so-called "inevitability" of aging. Well, is it really inevitable? Do we have to age in a predictable way? Let's look closely at the effects of aging and what you can do to age more slowly and more healthfully.

First off, what do gerontologists theorize about the aging process? They categorize aging into two sets of theories:

1. We are just "programmed" to age in a predictable manner according to a certain preset timeline. In this case, our bodies age according to our gene make-up, or our changing hormones, or our declining immune systems.
   
2. We age over time due to "errors" that occur as a result of the environmental damage that results from a host of factors, like free radical damage and general wear and tear.

The effects of aging on the body are numerous. They include aging of the body's systems, including:

1. The heart and arteries - the heart muscle thickens resulting in a lower pumping rate and the arteries lose elasticity causing the heart muscle to work harder
   
2. The kidney and bladder - the kidneys do not clear waste as well and the bladder's capacity decreases, perhaps leading to incontinence
   
3. The muscles and bones - muscle tone decreases and bones lose density over time
   
4. Sight and hearing - seeing fine details may be more difficult and the ability to hear high frequencies decreases
   
5. The immune system - the T cells that fight infection are replaced more slowly and their function decreases
   
6. The brain and lungs - there may be a reduction in the connections between neurons in the brain and lung capacity decreases
   
7. The body's fat location - fat moves deeper into the body around vital organs
   

So, all this sounds daunting, right? What can you do to combat most of these effects and age more slowly and healthfully?

1. Eat plenty of foods rich in antioxidants (like blueberries) or take vitamins (like Vitamin E) that are known for their antioxidant qualities to fight free radical damage.
   
2. Limit the amount of bone and muscle loss that occurs by exercising regularly, especially strength-training exercises (at least 3 times per week), and consider supplements such as bone formulas.
   
3. Protect your heart and circulatory system by keeping your saturated fat intake low (resulting in lower cholesterol levels), have your cholesterol checked regularly, and consider heart-healthy supplements like CoQ10.
   
4. Keep your heart, circulatory system and lungs in good working order with regular cardio workouts (power-walking is a great daily exercise and not hard on the joints).
5. Give your immune system a boost by eating healthfully, getting plenty of sleep, keeping anxiety and stress levels low and fighting colds and flu with appropriate remedies and rest.
6. Keep your brain sharp by doing crosswords and memory games (like the popular Sodoku), daily meditation (30 minutes morning and night), or take memory support supplements as recommended or required.

Other valuable recommendations:

1. Since appetite levels tend to change and the nutrients in our food chain are decreasing considerably over time, take a daily multivitamin for improved health and well being.
2. Wear protective clothing (long sleeves, large brimmed hats, etc.) and sunscreen (also apply to the ears, under the eyes and the lips) to protect against the damaging effects of the sun on your skin.
3. Give up smoking because it dehydrates your skin and causes wrinkling and potentially can lead to cancer.
4. Apply nutrient-rich anti-aging skin formulas and creams and consider taking longevity formulas.
   
5. Maintain a calorie-restricted diet and a healthy weight. This is one of the keys to living past 100 years of age. In fact, centenarians are typically people that have maintained a healthy smaller body size their entire lives. But, it's never too late to start.

So, start implementing the recommendations above and live a long and healthy life. You know you deserve it!

Sandy Huard, President, Women's Health Supply International

A Sample 1,800 Calorie Diet to Help You Lose Weight

I thought I might design a typical and healthy 1,800 calorie daily diet plan for some of you that are dieting and having trouble with your calorie counting and your meal planning. So here we go...

Breakfast

1. Two boiled eggs = 150 calories
2. One piece of whole grain toast with 1 tbsp margarine = 62 + 68 = 130 calories
   
3. One slice of cantaloupe (1/6th of a large cantaloupe) = 65 calories
   
4. One cup of coffee = 5 calories
5. Water = 0 calories

Total (breakfast) = 350 calories

Mid-Morning Snack

1. One medium apple = 81 calories
2. One low-fat yogurt = 50 calories
3. Water = 0 calories
   

Total (mid-morning snack) = 111 calories

Lunch

1. Large leafy green salad (sliced peppers, tomatoes, cucumbers, carrots) = about 100 calories
   
2. 1 tbsp olive oil with vinegar = 119
   
3. 1/2 of a sliced chicken breast (roasted no skin) = 286/2 = 143 calories
4. Water = 0 calories
   

Total (lunch) = 362 calories

Mid-Afternoon Snack

1. Raw almonds (1/8th of a cup or about 12) = 100 calories
2. Cup of coffee = 5 calories
3. Water = 0 calories
   

Total (mid-afternoon snack) = 105 calories

Dinner

1. 4 oz broiled salmon with lemon = 349 + 22 = 371 calories
2. 1 cup of cooked wild rice = 166 calories
3. 1 cup of steamed asparagus = 31 calories
4. 1 cup of boiled or baked yams = 158 calories
5. Water = 0 calories
   

Total (dinner) = 726 calories

After Dinner Snack = 126 calories remaining

Choose from:

1. Berries with low-fat yogurt
   
2. Bowl of instant unsweetened oatmeal with Splenda
   
3. 2oz of chocolate

So, there you have it - approximately 1,800 calories. This is a nice diet for the typical woman trying to lose weight. If you knock out a snack, you'll lose weight that much faster. Don't go lower than about 1,500 calories and mix up the amount of calories that you consume daily. And remember to get your heart pumping and do your strength-training on opposite days.

Take your multivitamin religiously too! You have calcium needs and other vitamin and mineral needs that are just not met during dieting (or in the typical person's diet as a matter of fact).

Eat and enjoy your food! You deserve it.

Healthy. Fit. Living Fully.

Sandy Huard, President, Women's Health Supply International

The Benefits and Sources of Vitamin D

Last week, I posted an article on the 13 essential vitamins. In that post, I mentioned that I would periodically be profiling different vitamins. Today, I wanted to discuss Vitamin D.

Vitamin D is a fat-soluble vitamin that is stored in fat tissue. It is found in dairy products such as cheese, butter and cream, as well as fortified milk. In many countries, including the U.S., our milk is fortified with Vitamin D, in part because Vitamin D helps the body to absorb the mineral calcium. This is especially important to ensure that the bones of growing children develop properly. Other sources of Vitamin D include fish, margarine, fortified cereals and oysters. Besides food sources, Vitamin D is produced when the skin is exposed to adequate sunlight.

Vitamin D deficiency can result in osteoporosis (a bone disease) in adults, particularly in post-menopausal women who are at increased risk of bone loss. If you do not consume dairy products, including milk on a daily basis, you may also be at risk of a Vitamin D deficiency. Strict vegetarians such as vegans are also at risk, as are lactose intolerant people. Vitamin D deficiency in babies that are exclusively breastfed is possible because breast milk does not supply adequate amounts of Vitamin D. This is why physicians recommend daily Vitamin D drops for breastfed babies particularly during winter months when not enough sunlight is available to produce Vitamin D naturally.

If you are at risk of a Vitamin D deficiency as described above, you should consider taking one of the many supplements available on the market today. The Vitamin D should help your body to absorb sufficient calcium, which is necessary to maintain healthy bones and teeth. As mentioned previously, it is important for post-menopausal women to consume adequate amounts of Vitamin D because of the increased risk of developing osteoporosis. Be sure to read labels carefully and follow the directions of your physician if you have been given a Vitamin D prescription. Alternatively, consider taking a women's multi-vitamin that has the recommended amounts of Vitamin D and Calcium for your particular age group.

Have a great evening!

'Healthy. Fit. Living Fully.'

Sandy Huard, President, Women's Health Supply International