Dr Geraldine Mitton, MB ChB (UCT), DCH, Dip TCM, is director of the Saporetti Foundation and former medical director of the High Rustenberg health resort. She has been involved in teaching and research into all aspects of health promotion, with the emphasis on nutrition, mind-body therapies, stress management, health resort medicine, anti-ageing and longevity. She has written this feature for the latest edition of South African Journal of Natural Medicine.
From time immemorial, the desire to look beautiful and young while growing older has existed. However, in addition to increased lifespan, recent research focuses on retaining functionality in one's senior years. The aim has shifted from growing old beautifully to growing old youthfully.
In 1900, the average life expectancy was 47 years. Today in developed countries, this has risen to an average of 76 years. Researchers from the US National Institute of Aging predict an average life expectancy of 85 years by the year 2050, and a possible lifespan of well over 100 years.
The World Health Organisation report on ageing 2001 provides the following statistics:
While the world's population grows at an annual rate of 1.7%, the population over 65-years-old increases by 2.5% per year.
By the year 2025, 30% of the world's population will be over 65 years.
We are living longer, and the growing number of senior citizens must have enormous social and economic impact. Escalating costs of medical care such as drugs, surgery, diagnostic tests, and hospitalisation are often unaffordable to older individuals, making it increasingly important for us to implement lifestyle changes from an early age. However, lifestyle modification can bring about beneficial changes at any age. In the USA, 90% of the health care budget is spent on the last two or three years of life and 50% of the medical budget is spent on degenerative diseases of ageing.
There is a global trend towards self-care and wellness, involving the use of natural therapies in preference to pharmaceutical drugs, many of which have side-effects particularly when prescribed for older people. Unless we take appropriate steps, our peak performance age, physiologically, is around 35 years, after which nearly all our functions slowly deteriorate. Memory loss is one of the commonest complaints of older persons. The good news is that we are able to maintain and actually improve our brain functioning with brain food, brain exercises, brain balancing, and mind-body activities.
The three leading causes of death are cancer, heart disease and stroke. Since immunisation, antibiotics and improved hygiene, infectious diseases such as pneumonia have become less of a threat to older people. The apparent increase in the incidence of cancer is because we are living longer, as well as earlier detection by new technology and laboratory tests.
Although cancer, heart disease and stroke affect both men and women, there are certain chronic non life-threatening problems that are more prevalent in women. These are gallstones, constipation, digestive disorders, arthritis, depression, osteoporosis and hypothyroidism. Men suffer from prostatic hypertrophy, erectile dysfunction and gout.
It is important that each individual obtains a baseline knowledge of his or her health, and establishes the so-called ‘biomarkers of ageing’ before embarking on lifestyle changes and a maintenance programme.
These include:
1.Basic laboratory tests such as urine testing, a blood count, hormone assessment, and PSA (prostate specific antigen) for men can be performed by one's general practitioner. Men over 50 should also have an annual rectal examination. More sophisticated blood tests include estimation of DHEAs (an adrenal pre-hormone) and IGF-1 (a growth hormone metabolite), as well as an assessment of free radicals in the body. Along with cholesterol checks, test for high blood homocysteine levels which are a risk factor for heart disease.
2.Hearing test, vision and skin examination.
3.Bone mineral density, when indicated.
4.Colonoscopy, when there is a family history of cervical cancer, or when indicated.
5. Mammogram is advisable, but controversial.
Having established a baseline, and correcting as many negatives as possible, each individual can:
1.Make certain adjustments in nutrition. Calorie restriction is associated with increased life expectancy, but one needs to choose nutrient-dense foods. Avoid simple sugars. On a daily basis, eat garlic, five or more servings of fruit and vegetables, soy products and blueberries (or other blue/ black berries). Eat more fish. Replace coffee with Rooibos or green tea. Drink at least 6 glasses of water daily.
2.Take appropriate vitamin and mineral supplementation. Absorption of nutrients may diminish, as we grow older, especially if taking medications. Therefore one should consider taking some of the following supplements:
A multivitamin and mineral combination.
Vitamin E: 400 IU daily.
Vitamin C: 500 mg daily.
Alpha lipoic acid enhances the action of vitamins E and C, which are antioxidants.
Magnesium: 300 mg daily is beneficial for high blood pressure and for those taking cardiac medications.
Flaxseed oil is a good source of omega-3 essential fatty acids.
Glucosamine sulphate, chondroitin sulphate and methyl-sulphonyl methane (MSM) are good for joint problems and arthritis.
Coenzyme-Q-10 is useful in the prevention and management of heart disease.
A calcium, magnesium and boron combination for the prevention of osteoporosis.
Grape seed extract, and resveratrol extracted from the skin of red grapes are protective against heart disease.
Folic acid and vitamin B6 are useful in reducing high homocysteine levels.
3. Begin, continue or modify an exercise programme. Apart from aerobic exercise such as fast walking or cycling which promotes cardiovascular fitness, muscle strengthening is important. Daily stretching is essential to prevent shortening of tendons and ligaments. Older persons have the diminished ability to balance and therefore an exercise such as Tai Chi is helpful. Regular exercise has the added benefit of increasing the good HDL cholesterol in our bodies, and is a cost effective way of tackling depression.
4.Minimise exposure to toxins.
5.Reduce anxiety and other psychological factors that cause unnecessary stress.
6 Profile one's risk for cancer, heart disease or stroke and institute preventive measures. I have covered cancer prevention in a previous issue of the SAJNM.1 High blood pressure often precipitates stroke, therefore weight control, diet and exercise are important in prevention.
Apart from the three main causes of death and disability, one needs to mention some other age-related problems.
Cataracts and age-related macular degeneration affect sight and are common in the elderly. Antioxidant nutrients, both as supplements and in foods, help to prevent their development. Anthocyanidins, found in blueberries, are especially helpful for protecting the lens of the eye. Zinc also appears to be useful for protecting the eye.
Type 2 Diabetes, or adult onset diabetes, is due to lack of tissue sensitivity to insulin, the levels of which are often above normal. Out of control blood sugar is especially damaging to many tissues of the body. Diet is critical in the management and prevention of diabetes, and is effective in reversing insulin resistance. In addition, exercise is beneficial.
Osteoarthritis is a serious cause of dysfunction and reduced quality of life in older adults. A diet rich in antioxidants and appropriate exercise can do much to prevent this. Glucosamine sulphate has been found to enhance cartilage regeneration.
Benign prostatic hypertrophy (BPH) is found in an estimated 60% of men over the age of 50. Go for annual PSA blood tests, to check for possible prostate cancer. A healthy prostate may be encouraged by supplementation with zinc, saw palmetto, essential fatty acids, and plant sterols and sterolins such as those found in Hypoxis rooperi, the African potato.
Summary
All of us want to live longer healthily, without pain and disability, and without being a burden to our families. The basic approach is simple. Avoid lifestyle behaviours that damage the organs we need for health, and utilise the nutrients and lifestyle practices that strengthen them.
Suggested reading:
1.Mitton G. Fight cancer with your knife and fork SAJNM 2001; 5: 26-27.
2.Ornish D. Dr Dean Ornish's Program for Reversing Heart
Disease: The Only System Scientifically Proven to Reverse Heart Disease without Drugs or Surgery. New York: Random House, 1990.
August 8, 2006
SOUTH AFRICA: Prevention of Age-Related Illness
Dr Geraldine Mitton, MB ChB (UCT), DCH, Dip TCM, is director of the Saporetti Foundation and former medical director of the High Rustenberg health resort. She has been involved in teaching and research into all aspects of health promotion, with the emphasis on nutrition, mind-body therapies, stress management, health resort medicine, anti-ageing and longevity. She has written this feature for the latest edition of South African Journal of Natural Medicine.
From time immemorial, the desire to look beautiful and young while growing older has existed. However, in addition to increased lifespan, recent research focuses on retaining functionality in one's senior years. The aim has shifted from growing old beautifully to growing old youthfully.
In 1900, the average life expectancy was 47 years. Today in developed countries, this has risen to an average of 76 years. Researchers from the US National Institute of Aging predict an average life expectancy of 85 years by the year 2050, and a possible lifespan of well over 100 years.
The World Health Organisation report on ageing 2001 provides the following statistics:
While the world's population grows at an annual rate of 1.7%, the population over 65-years-old increases by 2.5% per year.
By the year 2025, 30% of the world's population will be over 65 years.
We are living longer, and the growing number of senior citizens must have enormous social and economic impact. Escalating costs of medical care such as drugs, surgery, diagnostic tests, and hospitalisation are often unaffordable to older individuals, making it increasingly important for us to implement lifestyle changes from an early age. However, lifestyle modification can bring about beneficial changes at any age. In the USA, 90% of the health care budget is spent on the last two or three years of life and 50% of the medical budget is spent on degenerative diseases of ageing.
There is a global trend towards self-care and wellness, involving the use of natural therapies in preference to pharmaceutical drugs, many of which have side-effects particularly when prescribed for older people. Unless we take appropriate steps, our peak performance age, physiologically, is around 35 years, after which nearly all our functions slowly deteriorate. Memory loss is one of the commonest complaints of older persons. The good news is that we are able to maintain and actually improve our brain functioning with brain food, brain exercises, brain balancing, and mind-body activities.
The three leading causes of death are cancer, heart disease and stroke. Since immunisation, antibiotics and improved hygiene, infectious diseases such as pneumonia have become less of a threat to older people. The apparent increase in the incidence of cancer is because we are living longer, as well as earlier detection by new technology and laboratory tests.
Although cancer, heart disease and stroke affect both men and women, there are certain chronic non life-threatening problems that are more prevalent in women. These are gallstones, constipation, digestive disorders, arthritis, depression, osteoporosis and hypothyroidism. Men suffer from prostatic hypertrophy, erectile dysfunction and gout.
It is important that each individual obtains a baseline knowledge of his or her health, and establishes the so-called ‘biomarkers of ageing’ before embarking on lifestyle changes and a maintenance programme.
These include:
1.Basic laboratory tests such as urine testing, a blood count, hormone assessment, and PSA (prostate specific antigen) for men can be performed by one's general practitioner. Men over 50 should also have an annual rectal examination. More sophisticated blood tests include estimation of DHEAs (an adrenal pre-hormone) and IGF-1 (a growth hormone metabolite), as well as an assessment of free radicals in the body. Along with cholesterol checks, test for high blood homocysteine levels which are a risk factor for heart disease.
2.Hearing test, vision and skin examination.
3.Bone mineral density, when indicated.
4.Colonoscopy, when there is a family history of cervical cancer, or when indicated.
5. Mammogram is advisable, but controversial.
Having established a baseline, and correcting as many negatives as possible, each individual can:
1.Make certain adjustments in nutrition. Calorie restriction is associated with increased life expectancy, but one needs to choose nutrient-dense foods. Avoid simple sugars. On a daily basis, eat garlic, five or more servings of fruit and vegetables, soy products and blueberries (or other blue/ black berries). Eat more fish. Replace coffee with Rooibos or green tea. Drink at least 6 glasses of water daily.
2.Take appropriate vitamin and mineral supplementation. Absorption of nutrients may diminish, as we grow older, especially if taking medications. Therefore one should consider taking some of the following supplements:
A multivitamin and mineral combination.
Vitamin E: 400 IU daily.
Vitamin C: 500 mg daily.
Alpha lipoic acid enhances the action of vitamins E and C, which are antioxidants.
Magnesium: 300 mg daily is beneficial for high blood pressure and for those taking cardiac medications.
Flaxseed oil is a good source of omega-3 essential fatty acids.
Glucosamine sulphate, chondroitin sulphate and methyl-sulphonyl methane (MSM) are good for joint problems and arthritis.
Coenzyme-Q-10 is useful in the prevention and management of heart disease.
A calcium, magnesium and boron combination for the prevention of osteoporosis.
Grape seed extract, and resveratrol extracted from the skin of red grapes are protective against heart disease.
Folic acid and vitamin B6 are useful in reducing high homocysteine levels.
3. Begin, continue or modify an exercise programme. Apart from aerobic exercise such as fast walking or cycling which promotes cardiovascular fitness, muscle strengthening is important. Daily stretching is essential to prevent shortening of tendons and ligaments. Older persons have the diminished ability to balance and therefore an exercise such as Tai Chi is helpful. Regular exercise has the added benefit of increasing the good HDL cholesterol in our bodies, and is a cost effective way of tackling depression.
4.Minimise exposure to toxins.
5.Reduce anxiety and other psychological factors that cause unnecessary stress.
6 Profile one's risk for cancer, heart disease or stroke and institute preventive measures. I have covered cancer prevention in a previous issue of the SAJNM.1 High blood pressure often precipitates stroke, therefore weight control, diet and exercise are important in prevention.
Apart from the three main causes of death and disability, one needs to mention some other age-related problems.
Cataracts and age-related macular degeneration affect sight and are common in the elderly. Antioxidant nutrients, both as supplements and in foods, help to prevent their development. Anthocyanidins, found in blueberries, are especially helpful for protecting the lens of the eye. Zinc also appears to be useful for protecting the eye.
Type 2 Diabetes, or adult onset diabetes, is due to lack of tissue sensitivity to insulin, the levels of which are often above normal. Out of control blood sugar is especially damaging to many tissues of the body. Diet is critical in the management and prevention of diabetes, and is effective in reversing insulin resistance. In addition, exercise is beneficial.
Osteoarthritis is a serious cause of dysfunction and reduced quality of life in older adults. A diet rich in antioxidants and appropriate exercise can do much to prevent this. Glucosamine sulphate has been found to enhance cartilage regeneration.
Benign prostatic hypertrophy (BPH) is found in an estimated 60% of men over the age of 50. Go for annual PSA blood tests, to check for possible prostate cancer. A healthy prostate may be encouraged by supplementation with zinc, saw palmetto, essential fatty acids, and plant sterols and sterolins such as those found in Hypoxis rooperi, the African potato.
Summary
All of us want to live longer healthily, without pain and disability, and without being a burden to our families. The basic approach is simple. Avoid lifestyle behaviours that damage the organs we need for health, and utilise the nutrients and lifestyle practices that strengthen them.
Suggested reading:
1.Mitton G. Fight cancer with your knife and fork SAJNM 2001; 5: 26-27.
2.Ornish D. Dr Dean Ornish's Program for Reversing Heart
Disease: The Only System Scientifically Proven to Reverse Heart Disease without Drugs or Surgery. New York: Random House, 1990.
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