Aging - What lies beneath

We all get to a point when we notice time and age has crept up on us. It may be in our thirties, forties or, for a fortunate few, much later. As we age, it is natural to notice a few lines appearing, to feel things slow down and we don’t seem to have the get up and go that we used to.

While no-one can actually prevent normal chronological aging, though many claim to be able to, there are certainly things we can do to slow down some of the processes with lifestyle and environmental choices.

So let’s take a look at what is in fact occurring in our bodies as we age and what we can do to support ourselves through this and perhaps slow the process.

Aging Theories & Supporting Supplements

There are several different theories of aging and one is the cellular aging or free-radical theory of aging with mitochondrial dysfunction and increased oxidative stress damaging DNA and lipids.

Fatigue may be a sign that the cells are not functioning efficiently. Some think that the main cause of fatigue and aging is free radical accumulation. Many of the diseases of aging, like dementia, cardiovascular disease, cancer and osteoporosis may have free radical production as one of their main triggers.

Over time free radicals accumulate in the body due to a number of causes, one being the oxidation of fats. These free radicals attach themselves to cell membranes and organelles within the cells, altering structure and function. It was discovered that the mitochondria, the energy producing structures of cells, were most susceptible to oxidative damage from free radicals, and that antioxidants could slow mitochondrial aging.

Co Enzyme Q10 plays a role in energy production from the mitochondria and has been found to improve many conditions associated with aging. It is also a powerful antioxidant, inhibiting fat oxidation in the mitochondria and improving heart function. The heart contains thousands more mitochondria than other cells, which is why CoQ10 is so specific here.

In some studies higher levels of antioxidants have been shown to be associated with a reduced risk of mortality, possibly due to their anti-inflammatory effects. In one, the two antioxidants used were Selenium and Carotenoids with higher serum levels being associated with lower death risk in 632 women.

Free radicals can attach themselves to LDL (our "bad" cholesterol) and it is this oxidized LDL that clogs arteries. You really can’t go past Vitamin E and Vitamin C for prevention of this and, though there have been some negative trials, the trials showing benefits have been numerous. Using moderate levels of ascorbic acid and mixed tocopherols, to mimic what we would get in our diet, seems to have the best effect.

Cardiovascular disease can also be pre-empted by high homocysteine levels, which can also affect the brain. This can be measured in a blood test, and the three B Vitamins B6, Folic Acid and B12 can help to lower this toxin.

Hyperinsulinemia (elevated insulin levels) may be an excellent biological marker of aging, as it affects many of the other markers such as stored body fat, elevated triglycerides and cholesterol and vascular function.

Metabolic Syndrome is present in one in two persons over the age of 50 and is responsible for much of cardiovascular disease. It consists of three or more of the following – abdominal obesity, hypertension, elevated fasting blood glucose, high blood fats and low HDL (the good cholesterol) levels.

Often managing the underlying insulin resistance can help with many of the other associated issues. Exercise and avoiding refined foods can be of assistance here. Supplementation with minerals such as Chromium and Magnesium and herbs such as Gymnema, Fenugreek, Bitter Melon and Cinnamon all help to regulate blood sugar and insulin levels. But exercise is the best thing out for improving all markers of metabolic syndrome. 30 minutes daily or 45-60 minutes 4-5 times a week is all you need!

Though glucose intolerence can be inversely associated with Cognitive Impairment, there are other causative factors in the decline of mental faculties. It is thought that acetylcholine decreases with the aging process and this major neurotransmitter is involved in memory, concentration, alertness and attention. Conditions like Alzheimers Disease have been shown to have very low levels of acetylcholine. As it is thought that Ginkgo Biloba can help to increase brain levels of acetylcholine, this is a common herb used in the older person. It also has other benefits such as anti-oxidant and anti-platelet activity and improving circulation to the brain. Phosphatidylserine is a phospholipid substance that is incorporated into the cell membranes of the brain and nervous system, and is very important for nerve signaling and transmission. The B Vitamins and the antioxidants play a role here too, as can keeping to a low fat, low GI diet and eating plenty of omega 3 fatty acids.

Another problem with aging is the decrease in levels of hydrochloric acid, this in turn can lead to nutrient malabsorption, especially vitamin B12. It is probably important for all older people to take a Multi-Vitamin and Mineral as an insurance policy to help against coronary artery disease and poor immunity. A 2002 Review in JAMA, cited that elderly people were at higher risk of vitamin deficiency and suboptimal nutrition. Inadequate intake of several vitamins has been linked to chronic diseases, including coronary heart disease, cancer, and osteoporosis.

Wear and tear diseases like osteoarthritis tend to increase with age and though we can’t avoid them as such, there are ways to manage them. There is now ample evidence for the use of Glucosamine to assist with cartilage regeneration and inflammation and it does not have the detrimental effects on the gastrointestinal tract that NSAID’s do.

Glucosamine and its cousin Chondroitin sulfate, are classed as mucopolysccarides, that are what our joint tissue is constructed of. Another substance called MSM, as naturally occurring sulfur compound, is also an excellent adjunct, as our joint tissue contains a large percentage of sulfur and MSM tends to reduce pain and inflammation even further. As arthritis is an inflammatory disease, it makes sense to combat the underlying inflammation with things like fish oils or herbs such as Boswellia, Devils Claw, Turmeric or Ginger – to name a few! Inflammation in the body can be measured in a highly sensitive C-Reactive Protein test. CRP is a an excellent biochemical marker of systemic inflammation.

The incidence of Osteoporosis is reliant on a number of factors. Declining hormone levels do play a part, but so does Calcium and Vitamin D intake, other bone minerals such as Magnesium, Silica, Boron, Phosphorus and Zinc, and weight bearing exercise. The physical action of working muscles, stimulates osteoblasts to build bone.

In caring for the skin and hair, the focus really does have to be within. Certainly staying out of the sun, getting plenty of sleep and rest (when we sleep is when our cells repair and rejuvenate themselves) and keeping the circulation going with gentle daily exercise is important, but in a way our grandmothers were right – "you are what you eat"! There have been some studies out recently that find that those with diets high in fruits and vegetables have less mortality, heart disease, cognitive impairment and better general health that those who don’t.

A major issue for the skin is dehydration. If we have adequate intracellular water, our cells stay plump and hydrated. Things that may dehydrate us and therefore play havoc with the skin are drinking excessive alcohol, soft drinks or caffeinated drinks, which act as diuretics and actually deplete the body of water. Drink plenty of pure fresh water. Some say "do I really have to drink 2 litres a day?". Our bodys have a daily water loss of around 2.4 litres lost in urine, sweat and normal body processes. 2 litres of water is probably not essential if you are also consuming herb teas, diluted juices and high water content fruits and vegetables, but it is a good guide.

Other than water, we want to concentrate on maintaining collagen within the skin and a good essential fatty acid profile. Some good general nutrients for the health of the skin include Zinc, Vitamins A,C and E and the omega 3 and 6 fatty acids such as in evening primrose, fish and flaxseed oils.

With collagen we want to prevent the cross-linkages from breaking down. Many people only know Vitamin C for its effects on immunity, but did you know that Vitamin C is also a major ingredient in collagen production? Grape seed extract is also great for preserving collagen, thanks to the work of Professor Masquelier.

Of course our hormone levels also drop with age and the supplementing of hormones such as oestrogen, progesterone, testosterone, DHEA, Growth Hormone and thyroid hormones is somewhat controversial. Though there are more "natural" options in some cases, some natural therapists still view it as a form of hormone replacement therapy, nevertheless.

Some may require thyroid stimulation, but depending on the circumstances, the drug oroxine can be used or various herbs such as Kelp, Bladderwrack and Coleus; Tyrosine and Selenium to help the conversion of the thyroid hormone T4 to the active form of T3.

I would suggest that anyone considering using other hormones should find out as much as possible about the pro’s and con’s and to discuss their options with their healthcare professionals.

So, while we can’t turn the clock back and we can’t avoid the inevitable, we now know a lot more about what we can do to support our bodies and their cells as they age. The body is a bit like a car – it can last a very long time and look good as long as it is taken care of and maintained with the right oils and "nutrition"!

Sara Hopkins is a Naturopath who has worked in the Complementary Medicine industry for the past 8 years. She currently works for one of Australias leading Complementary Medicine manufacturers in Customer Support, Technical Research and Health Writing.