How to Age Well

Both on the inside and the outside – we all want to look and feel our best as we get older.

The SECRETS are to:
Avoid Free Radical Damage – stop the RUSTING of the body
Avoid all the damaging Xenobiotics and environmental negative influences that affect our wellbeing
On a daily basis get the right nutrition – the essential vitamins and minerals
Maintain Good Quality SLEEP
De Stress as much as you can
Practise MINDFULNESS and resolve issues
EXERCISE and keep moving
Reducing INFLAMMATION in the body through diet and exercise

AVOIDING FREE RADICAL DAMAGE
Free radicals – are loose electrons in the body
Can cause damage to parts of cells such as proteins, DNA, and cell membranes by stealing their electrons through a process called oxidation. (This is why free radical damage is also called “oxidative damage.”)Jun 29, 2011
This process is likened to RUSTING. It can result in Cancer as the free radicals do damage to organs.
In order to overcome this process we can eat or take anti oxidants.
Foods containing antioxidants :
Strawberries, Raspberries, Kale, Pecans, Artichokes, Goji berries,
Good sources of specific antioxidants include:
Leeks, onions, garlic, eggplant, grapes, pumpkin, mangoes, apricots, carrot, spinach, parsley, red wine, seafood, nuts, green tea. 
Epigenetic Adaptogens that can prevent disease are:
Shitake Mushroom, garlic, ginger, berries, turmeric, green tea

ENVIRONMENTAL NEGATIVE INFLUENCES
We are surrounded in everyday life with negative environment pollutants that affect our health and of course our ageing.
Genetics loads the gun and the environment pulls the trigger.
Where you live has fundamental consequences on your health
Environmental factors:
Car fumes/petrol/smoke/pesticides/Industrial pollutants
EMF’s - we are surrounded by them. Fridge, TV, Wireless devices, Electric fields from power boxes, phones, Ipads. They reduce Melatonin production which increases oxidative stress and ages you.
Mould and Fungi
Trauma
Metals
Solvents – Cleaning agents
Food
Plasticizisers

These can all cause:
Spectrum disorder(Autism ), Neurodegenerative diseases ( ALzheimers), Allergies ( asthma, eczema), Lung cancer, Cardiovascular Disease, Metabolic disease (obesity) Cancers ( Lung, Breast, Bladder, Leukemia, Testicular, Prostate
Chronic fatigue, Multiple chemical sensitivity, Chronic Inflammatory response Syndrome (CIRS), Fibromyalgia, Infertility

There are 200,000 new chemicals each week – leading to epigenetic effects!!!!

Sources of the toxins
Food, dental, occupation, lifestyle, drugs and environment.
Environmental sensitivities are increasing, are complex to treat and rarely regain full health
Susceptability – unique phenotypes

ESSENTIAL NUTRITION
It is most important to eat a balanced diet full of protein, vegetables, salad, fruit (in small amounts other than berries) some carbohydrates and of course 2 litres of water.
Eat foods full of antioxidants as mentioned above
Hydrate the body – great for skin and cellular function.
Take antioxidants – Green tea, Resveratrol, Omega 3, Vitamins A, C, E . Selenium ( in brazil nuts)

GOOD QUALITY SLEEP
Essential for ageing well. REM sleep allows regeneration of the cells . We need to charge the batteries of the cells – just like a car – energise the ATP of our cells so we run efficiently and allows good maintenance to run the best we can.

Melatonin release is very important – high levels at night allow the body to go into a deeper and more regenerative sleep. Released at night when the room is DARK – so the darker the room the better sleep you will get. Can also supplement during stressful times
GABA will allow the brain to shut down – can supplement with as well as natural production.
No EMF’s in the room at all – no digital clock radio, TV, Phone chargers etc.
Do not use /watch computers, TV, games, anything electronic for an hour before bed. Shower, put lavender in room/pillow, chamomile tea are all good relaxers and enhancers of sleep.

DE-STRESS
The biggest killer and ageing thing we can have! We must learn how to address our stress – balancing your life with time out, meditation, exercise, breathing, not taking on too much, fun times with friends and family.
OR/AND we can take supplements in form of adaptogenic herbs that will nurture the adrenals and calm them down – we do not want adrenal depletion to happen that exhausts our cortisol levels and leaves us chronically tired and immune suppressed.
Recognise STRESSORS and work to lessen or take away all together.
Practise mindfulness and be aware of yourself and surrounds.
Learn to Meditate daily – this can release a lot of nervous energy that is detrimental to our wellbeing and ageing process.
Be CALM and breathe – this energises our system

EXERCISE
A must! WE need to keep moving allowing flexibility, circulation, energy, good brain function.
Exercise alleviates depression – releases endorphins – feel good hormones! Nothing better than finishing a gym class in a group especially and feeling the KICK in your body you get from exercising.
Keeps the weight down, makes you feel good and one functions better – leading to ageing well.
Walk outside at lunchtime – get some Vitamin D. A very necessary anti -ageing HORMONE that prevents disease.
Reduces inflammation

REDUCING INFLAMMATION
Inflammation is critical for survival, but excessive inflammation is linked with disease.
If inflamed pain will be a result and increase chance of diseases.
Inflammation within tissues is at the core of chronic disease.
Neuroinflammation – linked with alzheimer’s disease, Huntington’s disease, Parkinsons
Vascular inflammation – Development of atherosclerosis
Systemic and local inflammatory environment
Hepatic and adipose inflammation – linked with insulin resistance and Type 2 Diabetes
Joint Inflammation – Arthritis

Uncontrolled Chronic inflammation is linked to many chronic diseases ie Obesity, Diabetes, Asthma, Alzheimers, Autoimmune, Arthritis, IBD, Vascular , Depression, Pancreatitis

Specialised Pro-Resolving Mediators (SPM)are a group of lipid mediators that drive the resolution of inflammation. Resolution is necessary to prevent tissue damage which can then lead to chronic inflammation
Low dose aspiring is considered “resolution friendly”
As we age resolution is delayed and can alter the balance of SPM
By adding EFA ‘s into our diet they improve cell membrane integrity, brain and eye health, healthy triglyceride level and heart health.
EPA/DHA in fish oil has a unique role in supporting the resolution of the immune response and inflammation – all necessary for healthy ageing and active living.
So…….EAT MORE FISH and /or supplement with a good quality fish oil

Some emerging areas of improvement with supplementation of EPA/DHA or SPM’s
Endometriosis Obesity
Dermatitis Metabolic disease
Wound Healing Sjogrens
Post Surgery Arthritis
Cancer Neurodegeneration
Fibromyalgia Inflammatory Bowel Disease

SPM’s now available as a supplement.

CONCLUSION:
TO AGE WELL WE NEED TO BE PROACTIVE ON A DAILY BASIS - DISCIPLINED WITH DIET, EXERCISE, AVOIDING EMF’S, REDUCING INFLAMMATION, SLEEPING WELL AND DE -STRESSING AS MUCH AS POSSIBLE

AND THEN:
WE CAN ALL BE HAPPY, HEALTHY, HOLISTIC