As we age our bodies become increasingly
susceptible to illness and disease, but as Dr Sarah Brewer
explains, there are ways of not only maximising our lifespan but
the quality of it too.
Compared with just a few generations ago when 50 was considered
quite old, today it counts as merely middle-aged. Latest figures
from the Government Actuary’s Department suggest that more
than a million people currently in their thirties will live to
reach 100 and babies born in just thirty years’ time will
have an average life expectancy of 150. As a result, the UK’s
population of centenarians- currently around 10,000 - will soar to
1.2 million by the year 2074. According to Dr Aubrey de Grey, from
the Cambridge University Department of Genetics, the first person
to reach the age of 1,000 may already be alive today. And he should
know - he is actively working on the development of a cure for
human ageing, a medical goal he refers to as ‘engineered
negligible senescence’.
But what use is radical life extension if the quality of our
prolonged lifespan isn’t good? We need to optimise the
quality as well as the quantity of our lifespan, so we can actively
live younger.
Ageing is currently associated with a number of illnesses, such
as cancer, coronary heart disease, stroke, diabetes and dementia.
Scientists believe these diseases and the ageing process itself
result from the accumulated side effects of our metabolism. The key
culprits are free radicals - molecular fragments that damage cell
structures in a process called oxidation. Each cell in our body
undergoes an estimated 10,000 oxidation reactions per day, damaging
our genetic material and weakening cell proteins and lipids.
Damaged cells are unable to function or divide properly. These
changes contribute towards accelerated ageing, inflammation and
disease processes such as wrinkles, hardening and furring-up of the
arteries and cancer. Fortunately there are things we can do to help
reduce premature ageing and the time to act is now!
Nutrition is the key to influencing our healthy lifespan or -
‘healthspan’ - a neologism that now appears in the
Macmillan English Dictionary as ‘The period of a
person’s life during which they are generally healthy and
free from serious or chronic illness’.
Antioxidants
Dietary antioxidants mop up and neutralise free radicals before
they irreparably damage our cells. Research shows that people with
the highest intakes of antioxidants have a reduced incidence of
cancer, heart attack and stroke. Fruit and vegetables are the main
source of antioxidants and it is important to eat at least five and
preferably eight to ten servings per day, with a balance in favour
of vegetables. Among older people, longevity is most strongly
linked with the intake of legumes with an 8% reduction in risk of
death at any age for every 20g increase in your daily consumption
of them.
In general, select vegetables and fruits that are highly coloured
(yellow/red, purple and dark green) - as they are rich in
antioxidant pigments. Sorry, potatoes don’t count, though
coloured sweet ones do. Even the humble apple is beneficial. People
who eat an apple a day - rich in antioxidant flavonoids - reduce
their risk of death from any cause at any age (but especially from
coronary heart disease or stroke) by one third compared with those
eating fewer apples.
Antioxidant supplements also play a role - especially those
containing the mineral, selenium, dietary intakes of which are at
an all-time low. Selenium provides an important antioxidant defence
against cancer and 200mcg per day can reduce the risk of
cancer-related deaths by over 50%. The protective effect is so
significant that one trial was stopped early as it was considered
unethical to withhold selenium from those taking a placebo(1).
Vitamins and minerals
Interestingly, people who restrict their calorie intake tend to
live longer than average. Unfortunately, doing so also restricts
vitamins and minerals. The 2003 National Diet and Nutrition Survey
found a significant number of men and women had low intakes of
vitamins A, B1, B2, C, folic acid, iron, calcium, magnesium, zinc,
iodine and copper. Taking a multivitamin and mineral supplement is
a good anti-ageing strategy as a scientific review of over 150
clinical trials, published by the American Medical Association,
showed that nutrient deficiencies are a key risk factor for heart
disease, stroke, some cancers, osteoporosis and other age-related,
major health problems. The authors state that ‘Pending strong
evidence of effectiveness from randomised trials, it appears
prudent for all adults to take vitamin supplements(2). This is
especially true of folic acid, which lowers blood levels of
homocysteine - a harmful amino acid linked with over 50 age-related
diseases, including coronary heart disease, stroke and
Alzheimer’s.
Fish oils
Omega 3 fish oils provide anti-ageing benefits for virtually all
parts of the body, including the brain, which is especially
important as few people would want to live past 100 if their brain
did not retain its youthful vigour. Omega 3 fatty acids provide DHA
and EPA which are important for cognition and emotional health,
helping to protect against poor memory, Alzheimer’s and
depression.
Ginkgo biloba
Extracts from the leaves of the Gingko biloba tree are also
popular for their health benefits. Their powerful antioxidants
encourage dilation of small blood vessels to boost circulation to
the peripheries - limbs, brain and genitals. Ginkgo can improve
poor circulation, erectile dysfunction and memory.
While no-one can promise that supplements will prolong your
life, they can help you live younger while your genes, environment,
diet and lifestyle fight it out inside you.
10 anti-ageing tips
- Avoid smoking (active and passive)
- Maintain a healthy weight
- Take regular exercise - at least 30 mintues every day
- Do brain exercises such as crosswords and sudoku or learn a
foreign language, to keep mentally active
- Ensure a good intake of antioxidants such as vitamins A, C, E
and the mineral, selenium
- Use sunscreen to help avoid skin cancer
- Take a multivitamin and mineral supplement
- Take antioxidants that boost energy production in cells, such
as co-enzyme Q10, alpha-lipoic acid and l-carnitine
- Floss your teeth - there is a clear link between inflamed gums
and heart disease
- Drink only moderate amounts of alcohol
1.Clark LC et al. 1996 JAMA. 276;24:1957-1963 and Clark LC et
al. Br J Urol 1998 81(5) 730-4
2. Fletcher RH, Fairfield KM, JAMA 2002;287:3127-312
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