Buried Treasure Health News and Blog Post Youthful Tips for Those Over 55

Youthful Tips for Those Over 55

For Educational Purposes Only

Research shows that by the year 2050, individuals over the age of 60 years old is estimated to double around the world. This brings about a critical need to evaluate the health and economics associated with this age group. It is believed that chronic health problems and unhealthy aging can be prevented by improving lifestyles, which includes dietary patterns.

It is known that with aging many people are not eating properly, which puts them at risk for health problems.

There are natural changes that occur during the aging process, which tempt individuals to move less and sit more watching television, although, this may increase ones risk for health problems and disability.

Some of the effects that may occur during the aging process if one doesn’t take care of themselves include reduced energy levels, a gradual loss of muscle mass and problems with joints. In addition, without proper nutrition and exercise, health issues can occur such as cognitive function decline, which includes memory problems; cardiovascular and respiratory difficulties and a compromised immune system. There is a need for people over 55 years old to reevaluate their eating and exercise patterns, as well as how they are handling stress. It is essential to a happy and healthy life.

It is wise to discuss with a family doctor as to what types of physical activity are best suited to help maintain good health and mobility.

Aging is quite a complicated process where body systems begin to have functional problems and damage to cells and tissues starts to occur.

Reduce mTOR and increase life span

The mammalian target of rapamycin (mTOR) is a type of enzyme, which helps control the synthesis of protein and influences cell growth. mTOR needs to be balanced and if it is elevated can cause cells to have problems functioning properly during the aging process. The immune system is also greatly affected. By lowering mTOR it has been shown in research to increase lifespan in different types of species.

Animal research has shown that by inhibiting mTOR it could extend lifespan up to 20% and in addition it was able to reduce health troubles (Wu JJ et al, 2013).

How do you reduce mTOR?

Research shows that exercise and restricting calories from one’s diet reduces mTOR activity. In addition, nutrients such as vitamin D have been shown to suppress mTOR, which investigators have remarked that it has a potential anti-aging effect.

Exercise is an important part during the aging process and has so many rewarding benefits. One animal study investigated the effects of the use of regular aerobic exercise on a treadmill to evaluate its effects on mTOR. The animals were consuming a high fat diet. The study showed that performing aerobic exercise may downregulate the mTOR pathway.

Of course the diet is important as one ages and it has been shown that obesity has been associated with over-activating mTOR.

Foods and nutrients that provide support during the aging process

The selection of foods should include those that contain a good source of vitamins, minerals and antioxidants. These nutrients protect the cells against oxidative stress and help to support the body’s inflammatory response during aging. Fruits and vegetables contain rich sources of vitamins, minerals and antioxidants.

One may consider as they age to select fresh or frozen fruits and vegetables over canned because of the nutrient difference. Also, try to add more variety of whole grains to the diet such as oats, brown rice, and whole wheat bread. Protein is essential since there are some older individuals that may not be consuming enough. Protein sources should be lean when cooking with meat. Poultry, fish and eggs are good sources of protein. Adding plant based protein is also a great idea, especially since it is low in fat. One should include healthy fats such as extra virgin olive, canola, peanut, safflower, soybean and sunflower oils. Increasing water consumption also has powerful effects including support for the kidneys and bladder.

It has been suggested that many people have deficiencies in vitamins and minerals, therefore it is important to pause and evaluate your diet.

Around 30 vitamins and minerals are considered cofactors essential for the metabolism of food and to help the body to function properly without adverse health problems. Essential vitamin or vitamin like compounds include vitamins A, B1, B2, B6, B12, biotin, niacin, pantothenic acid, folic acid, C, D, E, K, and choline. The minerals are calcium, chromium, zinc, copper, iodine, iron, boron, manganese, magnesium, molybdenum, phosphorus, potassium, selenium, sodium and chloride. Of course sodium should be limited especially if one has blood pressure concerns.

Other important nutrients to consider

There are physical changes that occur during the aging process causing body systems to be at risk. Aging can’t be stopped, but there are productive ways to slow down the rate of aging and maintain health. In some cultures medicinal botanicals are used as stand-alone products or are used in blends to nourish the body. Used traditionally, they have been recognized as anti- aging compounds.

Botanicals have a place in nourishing the body during aging. They have antioxidant properties to support the cells against free radical damage. Many contain saponins,  flavonoids, terpenoids and polysaccharides, which have protective effects. Some botanicals with health providing effects include grape seed extract containing important proanthocyanidins; ginkgo biloba standardized to flavoglycosides; bilberry extract containing anthocyanins; citrus bioflavonoids, rutin and rosemary extract.

In summary, individuals over 55 years old should evaluate their daily lifestyle, eating and exercise habits. The aging process is complicated and can cause problems with different body systems, including the negative effects to cells and tissues. One can make a difference with exercise and consuming enough vitamins, minerals and antioxidants daily. At the cell level, elevated mTOR is associated with a negative effect on the body, although there are ways to inhibit it. Reducing calories and increasing exercise helps to reduce mTOR. Botanicals available on the market have wonderful benefits during the aging process helping to support cells against free radical damage.

If you have a health condition and or take medication, it’s always best to check with your healthcare provider prior to starting an exercise program, a new dietary plan and taking supplements.

 

References

Ames BN.  Prolonging healthy aging: Longevity vitamins and proteins.  Proc Natl Acad Sci U S A. 2018;115(43):10836-10844.

Phu HT, Thuan DTB, Nguyen THD, et al.  Herbal Medicine for Slowing Aging and Aging-associated Conditions: Efficacy, Mechanisms and Safety.  Curr Vasc Pharmacol. 2020;18(4):369-393.

Shlisky J, Bloom DE, Beaudreault AR, et al.  Nutritional Considerations for Healthy Aging and Reduction in Age-Related Chronic Disease.  Adv Nutr.  2017;8(1):17-26.

Woo JH, Shin KO, Lee YH, et al.  Effects of treadmill exercise on skeletal muscle mTOR signaling pathway in high-fat diet-induced obese mice. J Phys Ther Sci. 2016;28(4):1260-1265.

Wu JJ, Liu J, Chen EB, et al.  Increased mammalian lifespan and a segmental and tissue-specific slowing of aging after genetic reduction of mTOR expression. Cell Rep. 2013;4(5):913-920.