The Alternative Press

Ponce de Leon started the anti-aging trend and modern science has determined that his hypothesis was correct. The aging process on our bodies can be reduced; it is, however, more complicated than a single elixir.

The first step to your personal anti-aging program is to embrace the attitude that the expression of chronic degenerative disease can be reduced with an active, healthy lifestyle. Modern science has isolated specific biomarkers of aging which can be measured, and therefore balanced. Some of these markers increase as we age, so they need to be lowered to deter aging and others decrease as we age and those need to be raised as part of the anti-aging process.

For example, biomarkers of aging that tend to increase over time include: insulin resistance, systolic blood pressure, percent body fat, cholesterol. These need to be lowered to reduce the effects of aging on your body.

In contrast, biomarkers that tend to lower as we age include: glucose tolerance, aerobic capacity, muscle mass, strength, balance, immune function, temperature regulation, basal metabolic rate, bone density and hormone levels. These are the biomarkers that need to be both maintained as well as increased as part of your personal anti-aging regime.

The most exciting aspect of an anti-aging program is the simple fact that of the above listed biomarkers , all can be directly impacted with a combination of three accessible interventions: Diet: Exercise: and Nutritional Supplements.

Lets’ begin with diet. Below are the researched based steps for an anti-aging diet:

• A nutrient dense, low calorie diet has been shown to increase lifespan.
• Maintaining balanced blood sugar levels with low glycemic foods is essential.
• Eat your vegetables, 5-7 servings /day.
• Reducing inflammation with foods high in omega-3 fatty acids.
• Drink enough water.
• Moderate alcohol consumption.

Exercise is a bit more involved and begins with a balance of resistance, cardiovascular and flexibility training. Resistance training is essential to prevent a condition called sarcopenia which is a slow and progressive loss of muscle mass with an increase in fat within the muscles. Additional benefits of resistance exercise include improved glucose metabolism, insulin uptake, bone mass, strength, balance and basal metabolic rate. Weight training  is also the only way you can change your body shape.

Cardiovascular exercise fits into the anti-aging puzzle as the direct attack on the leading cause of death in the United States, cardiovascular disease. A minimum of 30-45 minutes of cardiovascular exercise 3X/week has been shown to significantly reduce the risk for stroke, heart attacks and cardiovascular disease. In addition, consider that cardio exercise aids in regulating blood sugar and insulin levels, lowers total cholesterol, (and raises HDL or good cholesterol), increases basal metabolism, regulates blood pressure, burns fat, increases aerobic capacity and improves the immune response.

Maintaining flexibility is the last variable of exercise for an anti-aging program simply because motion is life. You need flexibility and movement in your muscles and joints to maintain an active life, and active life is consistent with a slow response to aging. Stretching and yoga are excellent to improve flexibility.

Supplements are a larger and personal part of the anti-aging puzzle. However, there are a few well accepted supplements to include in an anti-aging program. These are antioxidants to reduce chemical stress on our bodies, omega-3 fatty acids to reduce inflammation, a high potency multiple vitamin and mineral, vitamin D.  Beyond these general recommendations you also need to add specific supplements based on the biomarkers which you need to balance.

Finally, a biomarker of aging which most people recognize is the decline of our hormone levels. Women have been fighting this battle with pharmaceuticals for decades and now we have the knowledge to address all of the various hormones in our body with both natural and synthetic means. For example, we know certain natural supplements, amino acids, and herbs can stimulate and balance numerous hormones in the body such as growth hormone, cortisol, testosterone, estrogen and progesterone.

The goal of this article is to get you to embrace the fact that there is a fountain of youth and it is called an anti-aging lifestyle. It is a balance of diet, exercise and supplementation based on the specific biomarkers of aging which you need to balance.  To expand or just begin your anti-aging program check your calendar to attend “Vibrant Aging: Making the Most of Life,” which is being presented by Morristown Memorial Hospital  on 10/27/2012. This all day event focuses on holistic methods to reduce the effects of aging and keep you active. The speakers are excellent and will really help you sift through the information in this article. For more information and to register call 1800-247-9580.

In fact, Ponce de Leon may be there……….

Dr. DeFabio is dual board certified in chiropractic orthopedics and sports injury management as well as a certified personal trainer and Corrective Exercise Specialist through the National Academy of Sports Medicine. He has been called a “traditional doctor who treats with non-traditional methods” to help his patients meet their health goals. He may be reached at DeFabioChiropractic@gmail.com  or via his website at www.DeFabioChiropractic.com.