Healthy Aging

Your body grows and develops according to the genetic instructions acquired from your parents. But research also consistently reminds us of the profound influence of environment on genes and their expression. It is always nature and nurture, never just one or the other. Nature has dealt you a certain hand of genetic cards; it is up to you how to play them.Wherever you are on the continuum of aging, you can live in ways that maximize health and happiness. This means eating an anti-inflammatory diet, getting regular physical activity and adequate rest, and practicing methods of stress reduction. But it also includes the incorporation of supplements into your daily routine. Dietary supplements are not substitutes for the whole foods that contain those nutrients, but they can provide insurance against gaps in your diet

Multivitamins

Start with a daily multivitamin.multimineral supplement. Always do so with a full stomach to avoid indigestion. Note, too, that carotenoids as well as certain vitamins like D and E need fat to be absorbed, so don't take them with a low-fat breakfast. Checklist- As you scan the vitamin aisle for a daily formula, keep in mind that your choice should:

• not contain preformed vitamin A, often indicated as retinol
• give you a mixture of carotenoids (lutein, lycopene, as well as other members of this family of antioxidant pigments)-not just beta-carotene
• provide 50 mg each of most B vitamins, except folic acid (at least 400 mcg) and vitamin B12 (at least 50 mcg)
• not contain much more than 200mg of vitamin C, which is all the human body can use in a day
• provide at least 400 IU of vitamin D (but you'll need to take additional vitamin D to get the recommended daily intake of 1,000 IU)
• not contain iron, unless you are pregnant or have documented iron-deficiency anemia
• contain no more than 200 mcg of selenium, a key antioxidant mineral
• provide some calcium, preferably as calcium citrate (though most women and some men need to take additional calcium to maintain bone health)

Antioxidants

In addition to the antioxidants you get from food (such as fruit, vegetables, tea, and olive oil) and from your multivitamin, consider a few well-researched natural products that provide additional antioxidant support. Coenzyme Q10 (CoQ10) increases oxygen use at the cellular level, improves the function of heart-muscle cells, and boosts the capacity for aerobic exercise. The main problem with it is its bioavailability-how much gets into your system and used. New softgel and emulsified forms are much better than other forms in this respect but still need to be taken with a fat-containing meal. Common recommendations 60mg a day of CoQ10.Grape seed extract helps prevent and treat age-related diseases, including cardiovascular disease, cataracts, and macular degeneration. If you're generally healthy, 100mg a day. Alpha-lipoic acid (with or without acetyl-l-carnitine) decreases insulin resistance while augmenting the body's antioxidant defenses. If you have any degree of metabolic syndrome (low HDL cholesterol, high serum triglycerides, a tendency to gain weight in the abdomen, a tendency toward high blood pressure) or have a personal or family history of obesity or type 2 diabetes, consider taking ALA. Start with 100mg a day; take up to 400mg a day.

Anti-Inflammatory Support

Abnormal inflammation is a common root of many chronic diseases.

Ginger and turmeric can, of course, be added to food but are most effective taken in supplement form. You can take a starting dose of 1 gram a day of ginger (after a meal) and 1 gram of whole extract of turmeric.

Immune Support

Our immune systems weaken as we age, making us more susceptible to infections and cancer and slowing our healing responses. And our immune systems are under constant assault from toxins in the environment, both natural and man-made. It's worth experimenting with natural products that enhance immune function. Astragalus has a long history in Chinese medicine, where it's used to ward off colds and flu. Look for standardized extracts in capsules and take them as the label directs. Immune-enhancing mushrooms include edible species like shiitake, maitake, and oyster mushrooms as well as purely medicinal ones like reishi that are too bitter and woody to be used as food. I believe it's better to take a number of these mushrooms together, because their effects are synergistic. Liquid, powder, and encapsulated forms are available, some providing extracts of seven or more species.

Detoxification

Protection from toxins begins with minimizing your exposure to them, such as by not smoking, drinking purified water, eating lower on the food chain and eating pesticide-free food when possible, not ingesting toxic substances, and not living near hazardous sites like toxic-waste dumps. You also can help support the liver, the organ responsible for processing toxins. Milk Thistle is an herbal remedy with an excellent reputation for protecting and enhancing liver function. Anyone who drinks alcohol heavily, who takes drugs or medications that can harm the liver, who has abnormal liver function for any reason, or who works with solvents or has a history of toxic exposures should take milk thistle. Look for extracts standardized to 70 to 80 percent silymarin, and take two capsules twice a day or as the label directs.