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Slowing
of cognitive processes: declining memory and difficulty
in remembering new people and events
Sensory
decline: delay in refocusing eyes and impaired ability
to hear high-pitched sounds
Weakened
immune system: increased susceptibility to colds, flu
and other illnesses
Decline
in muscle and bone mass
Increased
risk of developing heart disease and cancer
Many people
live well into their 80s and beyond. As the body ages, various systems
slow down, and the risk of disease increases. You cannot halt the
progress of time, but you can forestall some of the negative effects
of ageing with a healthy lifestyle and well chosen supplements.
What
It Is.
Put simply,
ageing is the process of growing old. Every part of the body is
affected. Among other changes, hair turns grey, skin
wrinkles, joints and muscles lose flexibility, bones
become weak, memory
declines, eyesight diminishes and immunity
is impaired.
What
Causes it?
The process
of cell division and replacement that continues throughout life
slows down with advancing age, and a progressive deterioration of
all body systems begins. Though some decline is normal and inevitable,
many researchers believe that unstable oxygen molecules called free
radicals accelerate the process, making some people old before their
time. A certain amount of damage is unavoidable because free radicals
are produced during the normal course of cell activity, but it may
be possible to slow down ageing by avoiding outside factors that
foster free-radical formation - e.g. cigarette smoke, pollution,
excessive alcohol, and radiation from X-rays or the sun and by enhancing
the body's own antioxidant defences. Manufactured by the cells and
obtained through diet, antioxidants are powerful weapons that can
disarm free radicals.
How
Can Supplements Help?
Some supplements
should be used daily by everyone concerned about the effects of
ageing. Vitamin
C and vitamin E are antioxidants that fight free radicals.
Vitamin
C and flavoniods work within the cells' watery interiors.
Vitamin E protect the fatty membranes that surround cells; in addition,
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 disease. Green
tea extract - which has long been prized for its longevity-promoting
properties, and grape seed extract (100mg twice a day) are other
antioxidants that may be more potent than Vitamin
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 homocyteine, and amino acid-like compound
that may raise the risk of heart disease.
See
Your Doctor
If you are 50 or over, you need a health check every year,
but see your doctor straight away if you are worried about
the risk of age-related disease.
REMINDER
If
you have a medical condition please consult your dotor before
taking any supllements.
Folic
acid is assisted by vitamin
B12 which fosters healthy brain function. Vitamin
B12 supplements are useful for older people because many
of them lose the ability to absorb the vitamins from food, and low
B12 levels can cause nerve damage and dementia. It is probably best
to take B vitamins in the for of an 'A to Z' multivitamin and mineral
formulation; these have been shown to improve the immune function
and reduce infection rates in the elderly, who need more of a wide
range of nutrients.
The amino acid-like
substance carnitine contributes to a healthy heart because it helps
transport oxygen to the cells and produces energy. To protect against
osteoporosis, nutritionist recommend supplementation with calcium,
magnesium and vitamin D because adequate doses of these
are not supplied by multivitamins and mineral formulations. The
herb ginkgo biloba enhances blood flow, and may therefore improve
such age-related conditions as dizziness, impotence and memory loss.
What
Else Can You Do?
Protect yourself
from the sun - Ultraviolet rays make skin age faster (Try
Deeptan)
If you smoke,
give it up. Smoking speeds bone and lung deterioration
Build and
maintain bone and muscle mass with weight bearing exercise, such
as walking and weight training
Eat a variety
of fruits and vegetables - they are rich in antioxidants - and
oily fish for omega-3 fatty acids
Supplement
Recommendations
SUPPLEMENT
ADVICE
SUGGESTED
PRODUCT
(Click on Product for more information)
Vitamin
C/Flavonids
Also
aim to eat five portions of fruit and vegetables a day
Vitamin
E may add years to your life. In a study by the USA National
Institute on Ageing, people who tool vitamin E supplements
were about half as likely to die of heart disease as those
who are not using vitamin E. In another American study, the
vitamin strengthened the immune system in people aged 65 and
older. Those who tool 125mg of vitamin E daily over a 4 month
period showed significant immune system improvement compared
with people who were given other doses of the vitamin or a
placebo.
A Swiss
study found a link between high levels of antioxidants
(such as beta-carotene and vitamin C) in the blood and better
memory skills in older people.
Did
You Know
Although
appetite often decreases as people grow older, the body's
demand for vitamins, mineral and other nutrients actually
increases.
Facts
& Tips
Some practitioners
advise that people over the age of 50 take a supplement of coenzyme
Q10 to minimise the effects of ageing. This
substance helps transport energy throughout the body and acts
as an antioxidant, but its production by the body declines with
age. If you want to add coenzyme
Q10 to your regimen, take 50mg twice a day
with food.
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