Aging

Aging is the process of growing old. Every part of the body is affected: Among other changes, hair turns gray, skin wrinkles, joints and muscles lose flexibility, bones become weak, memory declines, eyesight diminishes, and immunity is impaired.

Cells in the body divide a set number of times; then they die and are replaced by new cells. With age, this process slows, and a progressive deterioration of all body systems begins. Though some of this decline is normal and inevitable, many researchers believe that unstable molecular species called free radicals accelerate the process, making us old before our time. Some damage is unavoidable because free radicals are produced during the normal course of cellular activity. But you may be able to slow aging by avoiding outside factors that foster free-radical formation-cigarette smoke, pollution, excessive alcohol, and radiation from X rays or the sun-and by enhancing your body's own antioxidant defenses. Manufactured by the cells and obtained through diet, antioxidants are powerful weapons that-can disarm free radicals.

Supplements and herbs

Some supplements should be used daily by everyone concerned about the effects of aging. Vitamin C and vitamin E are antioxidants that fight free radicals. Vitamin C and flavonoids work within the cell's watery interior. Vitamin E protects the fatty membranes that surround cells; also, it improves immune function in older people and reduces the risk of some age-related conditions, including heart disease, some forms of cancer, and possibly Alzheimer's. Green tea extract, long prized for its longevity promoting properties, pycnogenol, and grape seed extract (100 mg twice a day) are other antioxidants that may be more potent than vitamins C and E.

Folic acid, a B vitamin, maintains red blood cells and promotes the healthy functioning of nerves. Moreover, it protects the heart by helping the body process homocysteine, a sulfur-containing amino acid that may raise the risk of heart disease. Vitamins B6 and B12 also prevent homocysteine buildup. In addition, vitamin B12 fosters healthy brain functioning. Taking this vitamin is important because many older people lose the ability to absorb it from food, and low B12 levels can cause nerve damage and dementia. Evening primrose oil contains gamma-linolenic acid (GLA), which is essential to a number of body processes. As it ages, the body loses its ability to convert the fats present in foods to GLA.

In addition, certain supplements are vital to specific concerns. Glucosamine may help maintain joint cartilage and ease the pain of arthritis. Because it enhances blood flow, the herb ginkgo biloba may improve such age-related conditions as dizziness, impotence, and memory loss.

Aromatherapy

Commonly used essential oils for aging:

• Frankincense
• Lavender
• Myrrh
• Neroli
• Rose
• Rosemary

What else you can do

• Protect yourself from excessive sun (apply SPF 15 or higher). Ultraviolet rays make skin age faster.
• If you smoke, quit. Smoking speeds bone and lung deterioration.
• Build and maintain bone and muscle mass with weight-bearing exercise, such as walking and weight training.
• Eat 5 to 10 servings of a variety of fruits and vegetables each day they're rich in antioxidants.

How much to take

Vitamin C / Flavonoids

1,000 mg vitamin C and 500 mg flavonoids twice a day.
Reduce vitamin C dose if diarrhea develops.

Vitamin E

400 IU a day.
Check with your doctor if taking anticoagulant drugs.

Green tea extract

250 mg twice a day.
Standardized to contain at least 50% polyphenols.

Folic acid / Vitamin B12

400 mcg folic acid and 1,000 mcg vitamin B12 once a day.
Take sublingual form for best absorption.

Vitamin B6

10 mg vitamin B6 once a day.
Avoid if taking levodopa for Parkinson's disease.

Evening primrose oil

1,000 mg 3 times a day.
Can substitute 1,000 mg borage oil once a day.

Glucosamine

500 mg glucosamine sulfate twice a day.
Increase to 3 times a day if you have osteoarthritis. Take with food to lessen stomach upset. Not appropriate for diabetics.

Ginkgo biloba

40 mg 3 times a day.
Standardized to have at least 24% flavone glycosides.

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