A Naturopathic Roadmap to Healthy Aging
Let’s take a minute to talk about aging. We know graying hair and wrinkles are expected, but what else?
Did you know that aging can also affect your immune system, digestion, and sexual wellness?
Signs of Aging
Some signs of aging begin as early as our 30s (like fine lines), while others may not become apparent until our 50s, 60s, or later (like thinning bones).
How many of these 20 signs of aging are you starting to notice?
Aging Hair & Skin
Fine lines and wrinkles
Dry skin
Blotchy skin or age spots
Sagging skin
Graying hair
Aging Bones
Decrease in bone mineral density
Decrease in height
Stooped posture
Aging Muscles & Joints
Decreased muscle mass
Weakening grip
Aching joints
Stiff joints
Aging Digestive System
Constipation
Heartburn
Aging Bladder
Urinary leakage
Urinary tract infections
Aging Reproductive System
Decreased libido
Painful sex
Vaginal dryness
Sexual dysfunction
Aging Eyes & Ears
Difficulty reading small print
Trouble hearing in a crowded room
Aging Brain
Memory lapses
Slowing of thought
Trouble multitasking
Have you heard about enough?
Nobody can avoid aging, but there are plenty of things we can do to minimize the effects and age with grace!
7 Theories of Aging
Whether you’re more concerned about the fine lines, memory lapses, or sexual function, we can’t do anything about the aging process unless we understand WHY and HOW it is happening.
So let’s look at some of the most common theories of aging—especially the ones we can do something about!
01. Free Radical Theory of Aging
Free radicals create oxidative stress to damage cellular DNA. They increase with exposure to cigarette smoke, air pollution, and unhealthy foods.
What can we do? Loading up on antioxidants from fruits, vegetables, herbs, and supplements.
02. Immune Theory of “Inflammaging”
Changes in the immune system can shift the body into a state of low-grade and chronic inflammation, also called “inflammaging.”
What can we do? Eat an anti-inflammatory diet, exercise, and minimize stress.
03. Protein Cross-Linking Theory of Aging
Protein cross-linking happens when sugar forms a chemical bond with proteins. It leads to stiffening of the blood vessels, stiffening of the joints, loss of skin elasticity, and other signs of aging.
What can we do? Keep blood sugars stable and minimize sugary food and drinks.
04. Heat Shock Protein Theory of Aging
Heat shock proteins protect cells from damage under stressful conditions, but they decrease with age.
What can we do? Anything the body perceives to be mildly stressful, like exercise, cold showers, and fasting.
05. Telomere Theory of Aging
Telomeres are sections of DNA at the end of each chromosome that protect it from unraveling. Scientists consider shortening telomeres to be a hallmark of aging.
What can we do? Eat a plant-rich diet, exercise, and minimize stress.
06. Stem Cell Theory of Aging
Adult stem cells help old and damaged tissues regenerate by replacing damaged cells. But their ability to do so declines with age.
What can we do? Cell-based therapies are an emerging area of regenerative medicine.
07. Hormone Theory of Aging
From declining levels of growth hormone to all the changes associated with menopause and andropause, hormones can contribute to many of the signs of aging.
What can we do? Hormone replacement is an option but should be considered only under the supervision of a healthcare professional.
5 Things that Make You Age Faster
Hoping to keep your youthful skin, flexible joints, and sharp mind even as the years pass by? One of the best ways to age gracefully is to avoid the things that make you age FASTER. Like these top 5:
01. Smoking
Smoking cigarettes increases free radicals and MMPs (matrix metalloproteinases), which cause the degradation of collagen and elastin—leading to wrinkles and sagging skin.
02. Excess Sun Exposure
Overexposure to UV rays is a major cause of free radical damage to the skin and the telltale signs of aging—including wrinkles, blotchiness, and age spots.
03. Lack of Sleep
A UCLA study found that a single night of partial sleep deprivation activated genes related to biological aging. Lack of sleep can contribute to inflammation, memory loss, and mood changes with age.
04. Being Sedentary
Movement and exercise are critical for fending off age-related declines in bone density and muscle mass. Exercise also supports heart health, brain function, better sleep, and more.
05. Stress
Stress interacts with many of the mechanisms of aging—including blood sugar regulation, inflammation, hormonal changes, and shortening of telomeres.
Top Supplements for Healthy Aging
We all know that to age healthy we need to eat well, exercise, and manage stress, but nutritional supplements can give an added boost of support! Here are 5 top supplements to support healthy aging:
01. Curcumin
Curcumin is the active compound in turmeric. It supports a healthy inflammatory response and interacts with many cellular pathways related to aging.
02. Resveratrol
Resveratrol is an antioxidant found in red wine and the skin of red grapes. It helps neutralize free radical damage and supports cardiovascular health with age.
03. Nicotinamide Mononucleotide (NMN)
NMN is a precursor molecule that converts to NAD+. NAD+ is a coenzyme that’s essential for cellular energy production and DNA repair—processes that are closely associated with aging.
04. Collagen
Collagen is a structural protein in our skin, bones, muscles, tendons, and blood vessels. Collagen production slows down with age, contributing to common signs of aging.
05. Omega-3s
Omega-3s are essential fatty acids that support a healthy inflammatory response, potentially combatting the phenomenon known as “inflammaging.”
The bottom line?
We cannot stop the clock, but we can always take action to create a healthier future for ourselves.
