Staying Young While You Age: Are You Taking the Right Steps?By Anthony Heredia | July 17th, 2010 | Category: Fitness Couture, Health | 2 comments
If only we could keep Father Time from showing our years and slowing us down. How inconsiderate are the sands of time! Well, although we cannot stop time, we can definitely bring its effects to a beautiful crawl. First, let us understand the basics of aging in order to best defy it. Aging is a multidimensional process of physical, psychological, and social change that modern science has yet to fully understand, let alone pinpoint a solid cause. There is a variety of theories as to why we age, but primarily two main ideas. The first is that our bodies are designed with an internal counting down, and the second idea is that our bodies simply break down from the accumulation of damage over time. Although science has yet to agree on the why, it definitely agrees on significant postponement by slowing current damage and reversing past body damage. This article will focus on reversing current damage and preventing further damage with antioxidants and some basic rules. In the near future we will delve into rejuvenating in whole in deeper detail. Basics to youth lie in rejuvenating collagen and cells, the key components of beautiful glowing supple skin.
Wrinkles, sagging, and discoloration of the skin are due to muscle loss along with the deterioration and dehydration of collagen and cells. These are the primary factors controlling youthful aesthetics. Cellular damage is caused by a variety of reasons, ranging from over UV sun exposure, bad nutrition, to over exposure of everyday environmental toxins. Most of these causes result in the dangerous villains known as free radicals. Free radicals are unstable molecules that cause havoc in your body if not balanced by antioxidants in large enough numbers. Free radicals are missing a bond to make them happy, so they attach to surrounding healthy normal molecules to satisfy their need. Unfortunately, this creates a new, impaired molecule that cannot perform its original job properly now, making a big mess. Enough free radicals can cause organ damage, vulnerability, and heavy premature aging by disrupting normal function. Collagen is also important as it connects just about everything to everything else in our bodies and is responsible for the skin’s elasticity. It makes up for 25-35% of all our body protein and about 6% of all functional muscle tissue, and without it we would literally fall apart. To reverse aging, follow the simple steps provided here to get started. Look for more advanced techniques in the future.
1. Reduce sun exposure – Use sunscreen every chance with an SPF 30.
2. Hydrate properly – 0.86 x body weight = the amount of hydration you need for 24 hrs.
3. Balance nutrition -
- Low to no caffeine so as not to dehydrate yourself (unless you’re high in water)
- Low to no simple sugar as it is very damaging to your body on multiple levels
- No trans fats as they are known to mutate and damage cells
- Plenty of colorful fruits and veggies as they are high in cell-saving antioxidants
- Take a good multivitamin & Omega-3 supplement
- Cardio – 30 minutes of cardio with at least 50% of your body at a constant challenge 3 times a week is the minimum for improved health. Any less with maintain.
- Resistance Training – 20 minutes of challenging 85% + of your body 3 times a week minimum.
- Supplement with antioxidants!
Top Anti-Aging Antioxidant Supplements:
1. Benfotiamine – Shown to lower age by up to 40% by directing glycation (removing sugar molecules binding to proteins—i.e., skin—and damaging them).
Typical Dosage: 150mg twice a day for 30 days, half dosage thereafter
2. Coenzyme Q-10 – Powerful aid in maximizing metabolism and energy levels. Protects as an antioxidant against DNA chain breakage, thus extending life and preserving youthfulness.
Typical Dosage: 100-400mg daily
3. Vitamin C Ester (L-ascorbic acid) – Powerful fat soluble form of vitamin C focused on oxidative stress. Being an ester form allows this to remain long in your system to do its job. Acts as an antioxidant and uniquely as a pro-oxidant, preventing some future damage.
Typical Dosage: 500mg daily
4. DMAE (Di-methyl-amino-ethanol) – An antioxidant commonly found in cold water fish which improves mental clarity. DMAE acts as a cell plasma stabilizer, protecting against unhealthy cell modification and also prevents muscle sagging.
Typical Dosage: 50-100mg daily
5. CLA (Conjugated linoleic acid) – CLA helps prevent absorption of fat by fat cells while shrinking fat cells. Enhances cell plasma membrane, increases energy levels, and prevents muscle loss (sarcopenia). Strong anti-cancer properties.
Typical Dosage: 3-4grams daily
6. ALA (Alpha Lipoic Acid) – Powerful universal antioxidant, uniquely able to protect cells from inside and outside the cellular wall while most antioxidants can only do one or the other. Strong anti-inflammatory.
Typical Dosage: 300-400mg daily
7. Astaxanthin – A caratanoid antioxidant 100 times more powerful than vitamin E, which gives salmon its color. Protects muscle mass, muscle fatigue, improves skin, reduces wrinkles and reduces inflammatory chemicals. Potent anti-cancer agent.
Typical Dosage: 2mg at 1-3 times daily
- J Lin, A Alt, J Liersch, RG Bretzel, M Brownlee (2000 May). “Benfotiamine Inhibits Intracellular Formation of Advanced Glycation End Products in vivo”. Diabetes 49 (Suppl1) (A143).
- Coles L, Harris S (1996). “Coenzyme Q-10 and Lifespan Extension.”. Advances in Anti-Aging Medicine. 1 (1): 205–215.
- Williams, Lane; Publishing, Woodland (1999-01). CLA: Conjugated Linoleic Acid – Google Book Search. Woodland Publishing. ISBN 9781580540087. http://books.google.com/?id=su_k_WkP0KgC&dq=Conjugated+linoleic+acid+Williams&printsec=frontcover.
- Palozza, P.; Torelli, C.; Boninsegna, A.; Simone, R.; Catalano, A.; Mele, M. C.; Picci, N. (2009), “Growth-inhibitory effects of the astaxanthin-rich alga Haematococcus pluvialis in human colon cancer cells”, Cancer Lett. 283, (1): 108-117, doi:10.1016/j.canlet.2009.03.031