While most people dread the aging process, the majority of us quietly reflect on its inevitable approach. Aging is subtle. We do not seem to notice it until the wrinkles and gray hair become painfully obvious in the rear view mirror, we experience morning stiffness, or we begin to experience the frightening implications of diseases that seem to appear in the middle years. As Leo Trotsky, the Russian Revolutionist stated over one hundred years ago, “Old age is the most unexpected of all things that happen to man.”

 

Sixty is the new fifty and fifty is the new forty. Certainly, the current baby boomers and the soon to be middle age generation Xers are healthier than previous generations. Chronological age does not seem to be as significant past age thirty. On the other hand, biological age, that measures the rate of deterioration in human cells, gives a better picture of individual age. Think of it as cell rust. Free radicals and oxidation is part of the life cycle, but the intensity or the rate of oxidation is controllable. As it is with most health risks, it is not until it is upon us that most individuals are willing to make the changes needed to delay or minimize complications of age related disease. Is it too late to start a healthy diet and exercise program to slow down the aging process? Never…!

            Aging is inevitable but how we do it is not. There are two entirely separate components to aging. The first is obvious physical changes that occur including wrinkles, gray hair, balding, body fat distribution, and the not so obvious mental fatigue, decrease in energy, and memory loss. The second component is the physiological change that occurs. These are far more dangerous and include the increased risk for cancer, stroke, Alzheimer’s and heart disease.

 

A nutrient dense, caloric controlled diet appropriate for the individual is a way to address both components of age: how we look and how we feel. In my nutrition practice, often two people the same age seem twenty years apart in appearance. If you feel tired and worn down all the time you need to evaluate your diet. A highly processed diet, concentrated with salt and sugar, coupled with excessive alcohol and/or smoking is literally written on the face. It is hard to change life long habits unless your foundation for motivation is clear to you. Choose foods to protect and nourish the body and it shows in both your appearance and how you feel. In other words, the outside will always look better if you take care of the inside first.

According to Deepak Chopra MD, a physician who specializes in Ayurvedic and alternative medicine, “aging is a mistake.” Most people tend to identify with the physical body (cravings) instead of identifying with the inner self, mind, and spirit (needs). 

Apply this concept to the typical eating pattern. Instead of eating foods solely based on flavor and impulse, consider the impact of foods on the body. Doing so will lead to improved choices. Fruit is a superior choice over a vending machine candy bar, as is water instead of cola; baked fish is a better choice than fried fish, vegetables instead of French fries and so on. Pay attention to what life is doing to you and take control. Do not let stress or mood influence your dietary intake. Keep a complete food diary for a few weeks and really look at what you are eating.

Recently, an article on longevity reported Tennesseans ranked first in the ‘worst attitude on aging.’ Although fear of age related disease is a reality, some people see it as a motivator to keep their health in check. Connie Mills a forty something business professional remarked that watching her elderly mother suffer from poor health is a constant reminder to do what she can to stay healthy. She runs several miles most days of the week and enjoys cooking healthy foods. Connie keeps her ears open to new medical information to help her stay young. 

Chattanooga Fire Marshall Craig Haney explained that as he moves closer to retirement age he wants to be in the physical shape to enjoy it. Craig is committed to his health investment in the same way he would a financial investment. He is careful with his food choices, counts his calories, and exercises regularly. Doug Gandy a high school teacher expressed his commitment to a healthy lifestyle as a way to improve his chances for seeing his teenage daughter grow into adulthood. He knew his overweight stature had deteriorated his quality of life. Now, after a diet overhaul, nothing holds him back. 

Dedicated to counting calories, Doug, Connie, and Craig all appreciate what a difference healthy eating and exercise makes in their day-to-day lives.

 

Calorie intake becomes extremely important as we age. Scientists have known for years that one sure way to extend the lives of animals was to cut calories by an average of 30 to 40 percent. Now a new study suggests that reducing food intake protects cells against aging and age related disease. (Couple that with the fact that there is a natural decline in metabolic rate as we age.) By age 50, the average person needs 150 to 200 calories less per day. Nevertheless, nutrient needs actually increase. This means every calorie you eat counts. 

Overeating at a meal also takes a tremendous toll on the body. The digestion of food is one of the hardest processes the body endures day after day. Over time, over consumption of food ages the system far more than necessary. Sadly, the body converts these surplus calories to fat stores, which is evident in the growing waistline of the middle-aged. Overeating can also increase insulin resistance that may lead to diabetes.

 

Herbal remedies and complimentary medicine have been used throughout the world and for thousands of years to enhance energy and vitality. The American medical community has been slow to accept these products and remains extremely cautious until they have gone through the same clinical studies and research as traditional medicines. Concerns about the safety and efficacy of herbal supplements are well founded and serious complications have occurred with the improper use of some herbal products. 

Still, there is promise and Dr Andrew Weil agrees. A trusted medical expert, Dr Weil sees promise in many alternative products including American Ginseng for energy, Gingko Biloba for memory enhancement, Coenzyme Q 10 for energy production in heart muscle cells, and Saw Palmetto Berry for prostate health. Tonics including apple cider vinegar may help as a blood purifier and help control blood glucose levels. There is anecdotal evidence that Aloe Vera Juice may help increase vitality, improve muscle weakness, and arthritis. Talk to your Doctor or health professional if you are interested in exploring the vast herbal market.

 

The best defense against aging and deterioration is exercise. Two percent of lean body mass is lost each decade past age forty. In his book Biomarkers,Dr. Bill Evans concluded from his studies at Tufts University that exercising at least 3 times week for 30 minutes protects lean body mass and minimizes body fat. Strength training also decreases the risk of osteoporosis. Exercise also can improve mental health, decrease symptoms of depression and improve overall well being. Regardless of the age, exercise is necessary for everyone. The small investment of time offsets the costs of inactivity. It is a vital part of the channel to staying young.

 

Recognize the inherent healing ability of the body. Take care of your health as a top priority. Look for a support system and encouragement in a class, club, or church. Associate yourself with like-minded people. As Lucille Ball said, “The secret to staying young is to live honestly, eat slowly, and lie about your age.” She was right, after all, you can be much younger than your chronological age suggests.

 

 

Pamela Kelle RD, CDE is a nutrition therapist and registered dietitian and is in private practice in Chattanooga. Pam works with individuals and groups with weight related issues and diabetes. Her office is located in the historic, Southern Saddlery Building on South Broad Street. She can be reached at foodcoach@comcast.net.