Growing Younger
Table of Contents
Introduction 1
Chapter 1 – How To Look 45 At 60 3
Chapter 2 – The Role Of Enzymes In The Aging Process 8
Chapter 3 Top 7 Anti-Aging Foods 14
Chapter 4 Herbal Approaches To Turning Back The Years 15
Chapter 5 Keeping Memory Sharp 18
Chapter 6: De-Stress Your Way To A Younger Self 23
Conclusion 25
Introduction
The science of growing younger may seem like a fairy-tale or snake oil. The truth is that a growing body of research is pointing to the causes of aging. By knowing the causes, we can prevent the damage that these processes due to our body, and in some cases, even reverse it. By making smarter lifestyle choices, we can also preserve a youthful mind, body and spirit well into our senior years. Age really can become just a number once you’ve discovered the science of growing younger.
So, let’s start first with the main area of our body that can give away our chronological age if we don’t take proper care of it, our skin.
Chapter 1 – How to Look 45 At 60
The skin is the largest organ of your body. It protects our inner organs and musculoskeletal system from injury. It allows nutrients in and stops essential fluids from leaking out.
It’s easy to take our skin for granted-until something goes wrong with it. The most obvious example when we are young is acne. As we age, the big concern becomes wrinkles.
However, an even bigger concern is aging the skin through poor lifestyle choices, which in some cases can culminate in skin cancer. The most common type is melanoma.
Melanoma is caused primarily by the harmful effects UV rays of the sun. Those who spend a lot of time out in the sun without sunscreen or sunblock are at increased risk. So too are those who:
? spend a lot of time at a beach or pool;
? work on the water, where the sun’s rays are reflected;
? go to tanning salons often
? work outdoors and don’t cover up against the sun.
Any unprotected exposure to the sun carries risks. The most common location of melanoma is the left forearm in men. Researchers attribute this to men leaning their left elbows on the edge of their car doors as they are driving.
If you’ve ever seen the skin of people who spend a lot of time out in the elements, such as fishermen, you will notice their weather-beaten look. Sun, wind, salt, and sea spray dry the skin while the rays of the sun darken it, causing a craggy, darkened complexion.
As people age, they also develop ‘liver spots’ on their face and particularly their hands. Even if you are smart enough to use an SPF (Sun Protection Factor) sunscreen/moisturizer of 30 or more each day, do you also think to put it on the back of your hands? If not, it’s time to start.
What about your neck? As we age, it starts to look slack and pouch. So does the skin under our eyes. This is gravity at work, it is true, but it also signals a loss of skin tone and collagen that can be prevented with a good beauty routine and healthful diet.
The first thing people see when they meet us is our face. What does yours say about your age? If you look old beyond your years and want to appear younger without spending a fortune, the best place to start is your daily skin care routine.
Caring for your skin regularly
There are a few steps to this to keep it looking youthful, including washing, toning and moisturizing. Let’s look at the most important aspects of each.
Washing Your Face
You would think that most people would know how to wash their faces. After all, we do it every day. Cats make it look easy too, don’t they?
The truth is that especially if we live in a large city with a high-level of pollutants, it can be tricky to keep your face clean and blemish-free.
Every day, we get a build-up of impurities on our face that can clog the pores and give us a washed-out complexion, which makes us look older than we really are.
Some personal care products can make the situation worse. Studies have shown that women are exposed to up to 100 chemicals each day through the personal products they use. For men, the average is about 40. The first step, therefore, is to strip down your products to the basics, all-natural ones that can be used for a range of purposes.
The most basic is pure Castile soap and warm water. Soap is best in its liquid form because no chemicals have been added to turn it into a solid bar of soap. Castile or vegetable glycerine soaps are mild enough even for sensitive skin. Wash your face and neck, rinse well, and pat dry.
若手育成
目次
はじめに 1
第1章 60歳で45歳に見える方法 3
第2章 老化の過程における酵素の役割 8
第3章 アンチエイジング食品トップ7 14
第4章 年代を戻すためのハーブのアプローチ 15
第5章 記憶を鋭く保つ 18
第6章 若い自分になるための脱ストレス法 23
コンクルージョン25
はじめに
若くなるための科学は、おとぎ話や蛇足に思えるかもしれません。しかし実際には、老化の原因を指摘する研究結果が増えてきています。その原因を知ることで、老化現象が体に与えるダメージを防ぎ、場合によっては逆戻りさせることもできるのです。また、より良いライフスタイルを選択することで、高齢になっても若々しい心と体、そして精神を保つことができるのです。若さを保つための科学を知れば、年齢は単なる数字に過ぎないのです。
そこで、まず、体の中で最も年齢が出やすい部分である「肌」のお手入れから始めましょう。
第1章 60歳で45歳に見える方法
皮膚は体の中で最も大きな臓器です。私たちの内臓や筋骨格系を傷から守っています。また、栄養を取り込み、必要な水分が外に漏れないようにしています。
私たちの皮膚は、何か問題が発生するまでは、当たり前のものだと思いがちです。若い頃はニキビができたりします。年齢を重ねると、気になるのはシワです。
しかし、それ以上に心配なのが、生活習慣の乱れによる肌の老化で、場合によっては皮膚がんになることもあります。その代表的なものがメラノーマです。
メラノーマは、主に太陽の有害な影響である紫外線によって引き起こされます。日焼け止めを塗らずに長時間太陽の下で過ごす人は、そのリスクが高くなります。また、次のような人も同様です：
ビーチやプールで長時間過ごす；
太陽の光が反射する水辺で仕事をする；
日焼けサロンによく行く
屋外で仕事をするため、日差しを遮るものがない。
無防備に太陽に当たることは、リスクを伴います。メラノーマの発生部位で最も多いのは、男性の左前腕部です。これは、男性が運転中に左肘を車のドアの縁に預けていることが原因だと研究者は考えています。
漁師など、風雨にさらされる時間が長い人の肌を見たことがある人は、その風化した姿に気づくはずです。太陽や風、塩、海のしぶきが肌を乾燥させ、太陽光線が肌を黒くすることで、ごつごつとした黒ずんだ顔色になります。
また、年齢を重ねると、顔や特に手に「肝斑（かんぱん）」ができるようになります。毎日、SPF（Sun Protection Factor）30以上の日焼け止め・保湿剤を賢く使っている人でも、手の甲にも塗ろうとは思っていませんか？もしそうでないなら、そろそろ始めましょう。
首はどうでしょう？年齢を重ねると、たるんだり、袋状になったりしてきます。目の下の皮膚もそうです。これは重力が働いていることは確かですが、肌の張りとコラーゲンの減少を意味し、美容習慣と健康的な食事で防ぐことができます。
私たちに会ったとき、人が最初に見るのは顔です。あなたの場合は、年齢をどのように語っていますか？年齢以上に老けて見える、お金をかけずに若々しく見せたい、そう思ったら、まずは毎日のスキンケアから始めましょう。
定期的なお肌のお手入れ
若々しさを保つためには、洗顔、化粧水、保湿など、いくつかのステップがあります。 それぞれの最も重要なポイントを見ていきましょう。
顔を洗う
ほとんどの人が、顔の洗い方を知っていると思うでしょう。何しろ、私たちは毎日やっていることなのですから。猫も簡単にやっているように見えますが、そうではありません。
しかし実際には、特に汚染物質の多い大都市に住んでいる場合、顔を清潔に保ち、シミのない状態にするのは難しいことです。
毎日、私たちの顔に不純物が蓄積され、毛穴を詰まらせ、洗いざらしの顔色を与え、私たちが実際よりも老けて見えるようにすることができます。
パーソナルケア製品の中には、この状況をさらに悪化させるものがあります。研究によると、女性は使用するパーソナル製品を通じて、毎日100種類もの化学物質にさらされていることが分かっています。男性の場合、その平均は約40です。そのため、まず最初に、使用する製品を基本的なものに絞り込み、さまざまな用途に使用できる天然素材のものにすることが大切です。
最も基本的なものは、純粋なカスチール石鹸とぬるま湯です。石鹸は、固形石鹸にするための化学物質が加えられていないため、液体の状態が最も適しています。キャスティルソープや植物性グリセリンソープは、敏感肌でも使えるほどマイルドです。顔全体と首を洗い、よくすすぎ、水気を拭き取ります。
化粧水
多くの人は、肌のタイプに応じて化粧水を選びます。天然の化粧水としては、主にアルコールを含まないピュアウィッチヘーゼルがよいでしょう。レモン汁を使う女性もいますが、光線過敏症、つまり日光に過敏になり、肌を黒くすることがあり、時には永久に続くこともあります。
肌の乾燥がひどい場合は、ミルラなどの鎮静効果のあるエッセンシャルオイルを2、3滴、ピュアウィッチヘーゼルに加えてください。
トナーは、石鹸だけでは届かない不純物を除去します。
Toner
Many people choose a toner based on skin type. One good choice for a natural toner is pure witch hazel which is mainly alcohol-free. Some women use lemon juice, but it can cause photosensitivity, that is, sensitivity to sunlight, and make skin darker, sometimes permanently.
If your skin is very dry, add a couple of drops of a soothing essential oil such as myrrh to the pure witch hazel.
Toner removes impurities that soap alone can’t reach, and refines the pores, making your skin smooth. It helps keep down blackheads and whiteheads and lessens your risk of breakouts.
Moisturizer
Once you have toned, putting on moisturizer helps keep moisture in. Even people with oily skin need moisturizer. A daily moisturizer with an SPF of 30 will protect you from the aging effects of the sun. Look for one that is oil free.
At night, when applying before bed, SPF is not important, but you could use a heavier cream than you would use if you were going out in public, or applying before you put on your makeup if you are a woman.
If you are a man, moisturizer can help keep down the irritating effects of shaving and the raw look it can give around your face and neck. Shaving will, however, offer one benefit in addition to hair removal, and that is exfoliating.
Exfoliating
Exfoliating is the process of removing dead skin cells from the upper layer of your skin, the epidermis. Dead skin cells can make your complexion look dull and weathered instead of youthful and radiant. Soap and a washcloth will work well, Scrub lightly in small circles over every part of your face, taking care in the eye area.
A mild scrub made from ground almonds or apricot kernels can also help. A homemade sugar scrub can serve as a fruit peel as well. However, it can redden skin for up to 2 hours afterwards, so if you wish to use it, apply it only at night.
Exfoliating 1 to 2 times per week should be more than enough to keep the fresh young skin cells shining through.
Applying makeup
Use fresh, oil-free makeup and keep it only 6 months so it will go stale and harm your skin. Some foundation makeup will also have SPF, for double protection if you apply it over your moisturizer.
Removing makeup
To remove your makeup, use soap and water, or pure apricot kernel oil. Avoid any products with a lot of chemicals and fragrance. It is important that all traces of makeup are removed before you retire for the night, because sleeping with your makeup can clog your pores overnight and cause breakouts.
Lips
Protect your lips with lip balm as to stop them from drying out and becoming chapped. It should have an SPF as well.
Other delicate areas
Wear sunglasses or Transitions lenses with a UV coating. Use eye cream at least once a day to hydrate and protect the delicate skin around your eyes to avoid wrinkles.
Some people recommend silk pillowcases, so you do not cause lines and wrinkles from snuggling your face into the pillow.
Whole body skin care
After showering or bathing, pat your skin dry, and finish off with moisturizer suitable for your skin type.
If you have dry skin, create your own nourishing cream with shea butter, apricot kernel or olive oil, and a few drops of rosemary essential oil.
Wear clothing in natural, breathable fabrics, cotton, linen, silk and wool, to avoid the irritation caused by synthetics. Always wear a hat when going out in the sun. Wear light-coloured, long-sleeved tops, and long skirts or pants if you plan to be in the sun a long time and know you are not likely to keep re-applying your sunscreen every 30 to 120 minutes.
Re-apply to your face often-a sunscreen stick can help. Look for high SPF and low fragrance. Don’t forget the back of your neck and your ears.
Avoid any products high in alcohol. These are the kind that sting. Alcohol dries out the skin a great deal. Hand sanitizers are one good example. They are great for quick clean ups if you have no soap and water, but avoid using too often, because dry, cracked skin on your hands will leave you open to infection.
If you do love the tan look, apply self-tanner. Steer clear of tanning beds.
If you smoke, stop. It dries the skin and leads to wrinkling around the lips and eyes.
Now that you understand the basics of proper skin care, you’ll be glad of your investment of a few minutes each day and night all adding up to younger-looking skin no matter what your age.
It is important to keep in mind that it is never too early to start to care for your skin. Pass on this information to people of all ages to help prevent skin cancer and signs of premature aging.
However, these are only external treatments for the skin. Since we are what we eat, diet has its part to play in beautiful skin and overall good health. Let’s look in the next couple of chapters at this issue.
トナー
多くの人は、肌のタイプに応じて化粧水を選びます。天然の化粧水としては、主にアルコールを含まないピュアウィッチヘーゼルがよいでしょう。レモン汁を使う女性もいますが、光線過敏症、つまり日光に過敏になり、肌を黒くすることがあり、時には永久に続くこともあります。
肌の乾燥がひどい場合は、ミルラなどの鎮静効果のあるエッセンシャルオイルを2、3滴、ピュアウィッチヘーゼルに加えてください。
トナーは、石鹸だけでは届かない不純物を取り除き、毛穴をきれいにして、肌をなめらかにします。黒ずみや白髪を抑え、吹き出物のリスクを軽減します。
モイスチャライザー
化粧水をつけたら、水分を保つために保湿をしましょう。オイリー肌の人でも保湿は必要です。 SPF30の保湿剤を毎日使うことで、紫外線による老化からあなたを守ります。オイルフリーのものを探してみてください。
夜、寝る前に塗る場合、SPFは重要ではありませんが、人前に出るときよりも重いクリームを使ったり、女性なら化粧をする前に塗ったりすることができます。
男性であれば、保湿をすることで、髭剃りの刺激や、顔や首の周りの生々しさを抑えることができます。 しかし、シェービングには、毛の処理に加えて、角質除去という利点があります。
角質除去
角質ケアは、肌の上層部である表皮から古い角質を取り除くプロセスです。古い角質は、顔色を若々しく見せず、くすんだ印象にすることがあります。石けんと洗顔料を使い、目の周りを中心に、顔のすみずみまで小さな円を描くように軽くこすりましょう。
アーモンドやアプリコットの実をすりつぶしたマイルドなスクラブも効果的です。自家製のシュガースクラブは、フルーツピールの役割も果たしてくれます。ただし、使用後2時間程度は肌が赤くなることがあるので、使用する場合は夜のみにしてください。
週に1～2回のエクスフォリエーションで、新鮮な若い肌細胞の輝きを保つには十分でしょう。
メイクアップをする
新鮮なオイルフリーのメイクアップを使用し、それが陳腐化し、あなたの肌を害するように、わずか6ヶ月を保持します。いくつかの基礎化粧品はまた、保湿剤の上にそれを適用する場合、ダブル保護のために、SPFを持っています。
メイクアップを削除する
メイクを落とすには、石鹸と水、または純粋なアプリコットカーネルオイルを使用します。化学物質や香料が多く含まれているものは避けてください。 メイクをしたまま眠ると、毛穴を詰まらせて吹き出物の原因になることがあります。
リップ
唇の乾燥やひび割れを防ぐために、リップクリームで唇を保護しましょう。リップクリームにはSPFも含まれています。
その他のデリケートな部分
UVコーティングの施されたサングラスやトランジションズレンズを着用する。少なくとも1日1回はアイクリームを使い、目の周りのデリケートな皮膚に潤いを与え、シワにならないように保護しましょう。
枕に顔を寄せてシワを作らないように、シルクの枕カバーを勧める人もいます。
全身のスキンケア
シャワーや入浴後、肌の水分を拭き取り、肌タイプに合ったモイスチャライザーで仕上げます。
乾燥肌の方は、シアバター、アプリコットカーネルやオリーブオイル、ローズマリーのエッセンシャルオイルを数滴入れて、オリジナルのナリシングクリームを作りましょう。
合成繊維による刺激を避けるため、綿、麻、絹、ウールなどの天然素材、通気性の良い素材の服を着る。日差しの強い場所に出かけるときは、必ず帽子をかぶる。長時間日光に当たる予定があり、30～120分ごとに日焼け止めを塗り続けるのが難しい場合は、明るい色の長袖のトップスやロングスカートまたはパンツを着用しましょう。
顔に塗る場合は、スティックタイプの日焼け止めを使うと効果的です。SPFが高く、香りの少ないものを探してください。首の後ろや耳も忘れずに。
アルコールを多く含む製品は避けてください。しみるからです。 アルコールは肌を大きく乾燥させます。手指の消毒液はその良い例です。彼らは石鹸と水がない場合、迅速なクリーンアップに最適ですが、あなたの手の乾燥、ひび割れた皮膚は、感染症のためにあなたを残しているので、あまりにも頻繁に使用することは避けてください。
あなたが日焼けした外観を愛する場合は、セルフタンナーを適用します。日焼け止めベッドは使わないでください。
タバコを吸う人はやめましょう。肌を乾燥させ、唇や目の周りにシワを作る原因になります。
スキンケアの基本がおわかりいただけたと思います。
スキンケアを始めるのに早すぎるということはないのです。皮膚がんや老化の兆候を防ぐために、この情報をあらゆる世代の人々に伝えてください。
しかし、これらはあくまでも皮膚に対する外的な治療法です。私たちは食べたものを食べているのですから、食事は美しい肌と健康全般のために重要な役割を担っています。この問題については、次章以降で見ていきましょう。
Chapter 2 – The Role of Enzymes in The Aging Process
Enzymes are used in a variety of ways in the body to maintain overall health. In relation to the aging process, there are 4 aspects that scientists are examining in the effort to help people stay younger no matter what their chronological age.
The 4 aspects are:
? The role of chronic inflammation in the body
? The thickening of the blood
? The formation of fibrous tissues
? The weakening of the immune system
The first 2 can contribute to heart disease, heart attack, and stroke. The third is related to fibromyalgia, cystic fibrosis, and other structural disorders of the musculoskeletal system as we age. The fourth affects our ability to ward off diseases, such as colds and flu, or more serious conditions such as diabetes and even cancer.
When we’re younger, we produce many enzymes, which stimulate and regulate processes such as:
? Metabolism, burning the food we eat as fuel ? Healing, such as cell regeneration and repair
? Cleansing, with the enzymes consuming or flushing out toxins in our bodies
? Balancing and organization, with the enzymes acting as on and off switches in some cases, and boosting power in others, to keep all systems running at peak efficiency.
However, as we age, our enzyme production decreases at an average rate of about 10% per year, which means that by the time we are 75, our enzyme production is a fraction of what it once was. This can result in poor digestion, and therefore poor absorption of essential nutrients.
We can take enzyme supplements, of course, but we can also care for our bodies and lower the wear and tear on them that is caused by the aging process, known as oxidative stress.
Oxidative stress, or oxidation, is the result of the activity of what are known as free radicals in the body. Antioxidants can help combat free radicals to keep you youthful no matter what your chronological age.
What are free radicals?
The name sounds like a left-wing group of people at a peace rally, but in fact, these little chemical elements are less than peaceful. They radically change our bodies for the worse.
Some free radicals are the by-products of our cellular metabolism. On the microscopic level, our cells replenish themselves and produce energy to run all the processes of the body. When the cells produce energy in this way, certain molecules are left behind, including free radicals.
Free radicals are missing an electron in their outer ring and will therefore go looking for another one to steal in order to complete their molecule.
Free radicals steal electrons from cells, enzymes, cell membranes, and even your DNA and RNA. Stealing the electron will usually damage or weaken the object it has been stolen from. Once the object is damaged, it will not be able to function normally.
In the case of enzymes, they won’t be able to do the jobs properly as the catalysts for cellular reactions. Altering DNA and RNA can lead to all sorts of cellular abnormalities; some of these are commonly termed cancer. Compromising the integrity of cellular membranes leaves them vulnerable to attack by viruses, bacteria and other invaders, weakening your immune system.
In relation to RNA, new research is pointing to telomeres, a certain type of enzyme, as a possible key to getting younger. They stop RNA strands from unravelling as a result of free radicals attacking them, thus maintaining the strength of your cells.
Free radicals all around us
Free radicals are not just by-products of cellular processes. They can be introduced into our bodies from a variety of sources, including:
? cigarette or cigar smoke, and the 400 or so chemicals you are exposed to if you smoke tobacco
? radiation
? drinking alcohol
? air pollution
? water pollution
? eating artificial products such as colourings, flavourings, sweeteners, or preservatives.
Certain gases and even sunlight can affect the free radical levels in our bodies.
Scientists have investigated the idea that free radicals are responsible for many diseases in the body that affect us as we get older. Conditions like cancer, Alzheimer’s, diabetes, heart disease and autoimmune disorders such as rheumatoid arthritis have been shown to originate at least in part as a result of free radical damage.
The hottest health trends these days are trying to cure cancer and trying to develop anti-aging regimens. Taming the effects of free radicals on the body could lead to an end to the diseases we commonly accept as a natural part of growing old.
Combating oxidative stress
Cellular damage is repaired by the body in several ways. If a person has a healthy lifestyle and does not expose their body to too many health stressors, then the body can maintain a state of balance and well-being.
Most of the repair will be performed on the body in the night-time hours when a person normally sleeps. Sleep is therefore essential for overall health.
Leading a natural lifestyle by not exposing yourself to a lot of harsh chemicals, such as in toiletries, or pesticides in your food (go organic) can also help. Making smart food choices is the best way to combat free radicals. The best foods are ones rich in antioxidants.
As the name suggests, antioxidants combat oxidative stress. If you’ve ever wondered why some people age better than others, chances are it is because they are not smoking and drinking, sun worshipping, and above all, they’re eating a better diet.
What are antioxidants?
Antioxidants neutralize free radicals in the body. They are molecules that have an extra electron or two in their outer ring, which they can share with the roaming free radicals without being damaged or weakened in any significant way.
The free radicals are lured by the ‘easy pickings’ of the antioxidants and stop wandering once they steal the extra electron they are looking for. Everything goes back to being stable and in balance. This means your enzymes, DNA, RNA and cells are all a great deal safer, and can remain so if you don’t expose yourself to a lot of free radicals.
Antioxidants help the internal environment of our bodies to stay in great working order on the metabolic level. You can change the outside with surgery and chemicals, but if the inside is not functioning well, disease will set in and affect both appearance and longevity. The right vitamins will preserve your immune system and help you fight disease.
So, what should you eat in order to add antioxidants to your diet?
? Phytochemicals
? Anthocyanins
? Carotenoids and Vitamin A ? Trace minerals.
The first 2 are present in plants. Anthocyanins are present in blue and purple foods such as blueberries and grapes. Carotenoids and Vitamin A are found in orange and red foods, and leafy green vegetables. Two of note are lutein, linked with eye health, and lycopene, linked with prostate health in men.
What’s the best diet to follow?
A diet rich in fruits and vegetables with small amounts of healthy protein such as tofu, nuts and fish is ideal. If you don’t have time to spend ages planning menus, here are a couple of shortcuts.
Eat a rainbow every day. Try to eat a variety of differently coloured foods to get as many types of antioxidants as possible.
In terms of trace elements, eating a Mediterranean diet with high-quality fish and olive oil can help you preserve your health and vitality long into your senior years and is protective against heart disease.
Add a couple of cups of decaffeinated green tea to your daily routine. It offers a range of health benefits, including improving your dental health.
There are also several foods that have been described as anti-aging. Let’s look at the top ones in the next chapter.
第2章 老化のプロセスにおける酵素の役割
酵素は、健康維持のために体内でさまざまな形で利用されています。老化のプロセスに関連して、科学者たちは、人々が年齢を問わず若々しくいられるようにするために、4つの側面を研究しています。
その4つの側面とは
? 体内の慢性炎症の役割
? 血液が濃くなること
? 繊維組織の形成
? 免疫力が低下すること
最初の2つは、心臓病、心筋梗塞、脳卒中の要因となります。3つ目は、線維筋痛症、嚢胞性線維症、その他加齢に伴う筋骨格系の構造的障害に関連します。4つ目は、風邪やインフルエンザなどの病気、あるいは糖尿病や癌などのより深刻な疾患を防ぐ能力に影響します。
若い頃は、多くの酵素が生成され、次のようなプロセスを刺激し、調節しています：
? 代謝：食べたものを燃料として燃やす。細胞の再生や修復などの治癒
? 酵素が体内の毒素を消費したり、洗い流したりすることで、クレンジングを行う
? バランスと整理整頓。酵素があるときはオンとオフのスイッチとして、またあるときはパワーアップして、すべてのシステムを最高の効率で動かしています。
しかし、加齢に伴い、酵素の生産量は年平均約10％の割合で減少し、75歳になる頃には、酵素の生産量はかつての何分の一かになってしまいます。その結果、消化が悪くなり、必要な栄養素の吸収が悪くなります。
もちろん、酵素サプリメントを摂取することもできますが、私たちは体をケアし、酸化ストレスと呼ばれる老化現象によって引き起こされる体の消耗を低下させることができます。
酸化ストレス、つまり酸化は、体内でフリーラジカルと呼ばれるものが活動する結果です。抗酸化物質は、フリーラジカルと闘うことで、年齢を問わず、若々しさを保つことができます。
フリーラジカルとは何でしょうか？
その名前は、平和集会に参加する左翼グループのように聞こえますが、実際には、この小さな化学元素は、平和的とは言えないものです。私たちの体を根本的に悪い方向へ変えてしまうのです。
フリーラジカルの一部は、私たちの細胞代謝の副産物です。微細なレベルでは、私たちの細胞は自己補充を行い、体のあらゆるプロセスを動かすためのエネルギーを生産しています。細胞がこのようにエネルギーを生産するとき、フリーラジカルを含む特定の分子が残されます。
フリーラジカルは外輪の電子を1つ失っているため、分子を完成させるために別の電子を探します。
フリーラジカルは、細胞、酵素、細胞膜、そしてあなたのDNAとRNAから電子を盗みます。電子を盗むと、通常、盗まれた対象物にダメージを与えたり、弱めたりします。一度ダメージを受けた対象物は、正常な機能を発揮できなくなります。
酵素の場合、細胞内反応の触媒として適切な仕事をすることができなくなります。DNAやRNAが変化すると、細胞内に様々な異常が生じ、その一部は一般に「がん」と呼ばれる。細胞膜の完全性が損なわれると、ウイルスやバクテリアなどの侵入者に攻撃されやすくなり、免疫力が低下する。
RNAに関連して、新しい研究では、ある種の酵素であるテロメアが若さを保つ鍵になる可能性が指摘されています。テロメアは、フリーラジカルがRNA鎖を攻撃することでRNA鎖がほどけるのを防ぎ、細胞の強度を維持します。
私たちの身近にあるフリーラジカル
フリーラジカルは、細胞プロセスの副産物だけではありません。フリーラジカルは、細胞プロセスの副産物だけでなく、以下のようなさまざまな原因から私たちの体内に侵入してきます：
タバコや葉巻の煙、そしてタバコを吸うことで浴びる400種類以上の化学物質。
放射線
お酒を飲むこと
大気汚染
水質汚濁
着色料、香料、甘味料、防腐剤などの人工的な製品を食べる。
特定のガスや日光も、私たちの体内のフリーラジカルレベルに影響を与えます。
科学者たちは、フリーラジカルが加齢に伴う体内の多くの病気の原因であるという考えを研究してきました。がん、アルツハイマー病、糖尿病、心臓病、関節リウマチなどの自己免疫疾患などの症状は、少なくとも部分的にはフリーラジカルによるダメージが原因であることが示されています。
最近、最もホットな健康トレンドは、がんを治そうとすることと、アンチエイジングのための治療法を開発することです。フリーラジカルの体への影響を和らげれば、私たちが年をとるのは当然と考えるような病気もなくなるかもしれません。
酸化ストレスに対抗する
細胞の損傷は、いくつかの方法で体内で修復されます。人が健康的なライフスタイルを送り、健康上のストレス要因に体をさらし過ぎなければ、体はバランスと幸福の状態を維持することができます。
修復のほとんどは、人が通常眠っている夜間の時間に行われます。そのため、睡眠は健康維持に欠かせません。
トイレタリー製品に含まれるような刺激の強い化学物質や、食品に含まれる農薬（オーガニックのものを選ぶ）など、自然なライフスタイルを送ることも効果的です。フリーラジカルと闘うには、賢い食べ物の選択をすることが最も効果的です。抗酸化物質が豊富な食品が最適です。
その名の通り、抗酸化物質は酸化ストレスに対抗するものです。タバコやお酒を吸わず、日光浴をし、そして何よりも良い食事をしているからです。
抗酸化物質とは何ですか？
抗酸化物質は、体内のフリーラジカルを中和します。抗酸化物質とは、外輪に電子を1個か2個余分に持つ分子のことで、この電子を放浪するフリーラジカルと共有することで、大きな損傷や弱化を受けずに済むのです。
フリーラジカルは、抗酸化物質の “簡単な獲物 “に誘われ、探していた余分な電子を奪うと、彷徨うのを止めます。すべてが安定し、バランスが取れた状態に戻るのです。つまり、酵素、DNA、RNA、そして細胞はすべて、フリーラジカルに多くさらされなければ、より安全な状態に保たれるのです。
抗酸化物質は、私たちの体の内部環境を、代謝レベルにおいて素晴らしい状態で維持するのに役立ちます。手術や化学薬品で外見を変えることはできますが、内面がうまく機能していなければ、病気になってしまい、外見と寿命の両方に影響します。適切なビタミンを摂取することで、免疫力を維持し、病気と闘うことができるのです。
では、抗酸化物質を食事に加えるには、何を食べればいいのでしょう？
? ファイトケミカル
? アントシアニン
? カロテノイドとビタミンA ? 微量ミネラル。
最初の2つは植物に含まれています。アントシアニンは、ブルーベリーやブドウなど青や紫の食品に含まれています。カロテノイドとビタミンAは、オレンジ色や赤色の食品、葉物野菜に多く含まれています。 特に注目すべきは、目の健康につながるルテインと、男性の前立腺の健康につながるリコピンです。
どのような食生活を送ればよいのでしょうか？
野菜や果物が豊富で、豆腐やナッツ、魚などの健康的なタンパク質を少量摂る食事が理想的です。 献立を考える時間がない場合は、以下のような近道をご紹介します。
毎日、虹色の食事をする。 できるだけ多くの種類の抗酸化物質を摂取するために、さまざまな色の食品を食べるようにしましょう。
微量元素の面では、良質の魚とオリーブオイルを使った地中海料理は、高齢になっても健康と活力を維持し、心臓病の予防に役立ちます。
カフェインレスの緑茶を2?3杯、毎日の習慣に加えましょう。歯の健康増進をはじめ、さまざまな健康効果が期待できます。
また、アンチエイジングに役立つとされる食品もいくつかあります。次章でその上位のものを見てみましょう。
Chapter 3 Top 7 Anti-Aging Foods
Since we are what we eat, it makes sense that the food we consume has a major role to play in maintaining our health and youthfulness. There are some foods, however, that researchers have labelled as ‘anti-aging foods. Here are the top 7:
? Leafy Greens
? Broccoli
? Berries
? Olive oil
? Nuts
? Sweet potatoes
? Garlic
Let’s discuss each of these briefly.
1-Leafy Greens
Spinach is considered a super-food because it is so packed with health benefits. Consider also adding kale, collard greens, Romaine lettuce and arugula to your diet as well.
2-Broccoli
Broccoli is full of nutrients and balances blood sugar, making it an ideal food for anyone with pre-diabetes or diabetes.
3-Berries, such as blueberries
All berries are rich in antioxidants. The darker blue and purple berries have a different range of antioxidants, so aim for a mixture. Tart cherry is also good for both its antioxidants, and anti-inflammatory properties, especially if you have arthritis.
4-Olive oil
Olive oil lowers cholesterol naturally and keeps skin smooth and supple when used both internally and externally. If you’re worried about your heart health, switch from butter and polyunsaturated oils to monounsaturated olive oil. 5-Nuts
Nuts may be high in fat, but they are also high in fibre, and offer a range of health benefits, including Omega-3 fatty acids and many vitamins and minerals. The fat and fibre will help you feel full. The fat in the nuts also will nourish your skin. As few as 10 almonds a day have been shown to lower cholesterol by 4%. As few as 8 walnuts per day will produce similar results.
6-Sweet potatoes (orange and purple)
The Okinawan diet is primarily made up of orange or purple sweet potatoes, both rich in antioxidants and Vitamin A for a healthy immune system. They are filling, tasty, full of fibre, and very versatile in a range of dishes.
7-Garlic
Garlic may not smell great after you have eaten it, but it is tasty and full of disease-fighting phytochemicals protective against cancer. It stimulates circulation and has anti-bacterial properties, which can help keep your digestive tract healthy.
Now that you know the top 7 foods to eat each day to help maintain a healthy and youthful body, you can come up with a range of recipes that incorporate them. A stir-fry is ideal for all the healthy veggies listed. A berry crumble with oats (also great for lowering cholesterol) and some chopped nuts on top is the perfect healthy dessert.
If you are still worrying that you need more help with achieving a healthy lifestyle that will also prevent premature aging, let’s look next at some herbs and spices that might help.
Chapter 4 Herbal Approaches to Turning Back the Years
There are several herbs and spices that have been associated with delaying or even reversing many of the common signs of aging. Here are a few suggestions that will offer protection in general, and for certain issues.
Bilberry
Bilberry is full of antioxidants and is helpful for preserving vision and warding off degenerative eye issues such as macular degeneration.
Ginkgo
Ginkgo increases blood flow to the brain and has been shown to benefit even those who already have Alzheimer’s.
Ginseng (Panax ginseng)
According to traditional Chinese medicine, ginseng is the Fountain of Youth. It tones skin and muscles, improves appetite and digestion, and boosts sexual energy.
Gotu Kola
This is used as an herbal tea in traditional Indian medicine (Ayurvedic medicine) to improve memory and extend lifespan.
Horsetail
Horsetail contains silicon, key to maintaining the health of arteries, skin, bones, cartilage and connective tissues. Try it as a tea.
Milk Thistle
This is ideal for liver health and detoxification. It can even help regenerate damaged liver tissue. Since your liver performs more than 500 functions in your body, protect it as much as you can, and see what a difference it can make to your health.
Peppermint
Peppermint is an ideal aid for digestion and gastrointestinal problems. It also contains antioxidants that can help prevent cancer, heart disease, and other age-related disorders. It freshens breath and maintains oral health as we age.
Turmeric
Turmeric is a tasty spice commonly found in Indian rice dishes and curries. It has been used in Ayurvedic medicine for centuries to reduce pain and inflammation.
Add one of these herbs or spices at a time to your diet, and journal about the differences you notice. If it works well, keep eating it. Then add another, to enhance all aspects of your body that are commonly affected by the ravages of aging.
Chapter 5 Keeping Memory Sharp
So far in this guide, we have been focusing on a more youthful body. In the next 2 chapters, let’s look at gaining a younger mind and spirit as well.
With Alzheimer’s disease and other forms of dementia on the increase in the US and around the world, researchers are eagerly searching for the causes of these conditions, which trigger rapid mental decline and eventual death.
For most people, the idea of losing their memory of who they once were, and of all their loved ones, is a scary one. However, most people don’t realize that Alzheimer’s also results in loss of life. The average life expectancy from the time someone is diagnosed is only 5 to 7 years. That being the case, anything you can do to keep your memory sharp and boost your brain health is a step in the right direction.
The first cornerstone is diet, of course, as part of an overall healthy lifestyle. Studies have shown that those with Alzheimer’s tend to also have many of the chronic conditions associated with aging, including
? coronary heart disease
? hardening of the arteries
? high cholesterol
? high blood pressure
? Type 2 diabetes
A growing body of research is also starting to show that diets high in carbohydrates such as unrefined white sugar and white flour not only contributes to Type 2 diabetes, but Alzheimer’s and other forms of dementia as well. In fact, some scientists have started to label white sugar ‘white death’ because of its damaging impact upon brain health.
A Mediterranean diet is not just protective in terms of heart health, but brain health as well. Fish is known to be ‘brain food’ due to its vitamins and minerals. Omega-3 fatty acids help both heart and brain health.
The Okinawan diet is another good diet to follow for anyone interested not just in long life, but also continuing mental sharpness. Their diet is predominantly made up of sweet potatoes, including purple ones, and small amounts of protein from fish, tofu and nuts.
An organic diet will reduce your exposure to brain-damaging chemicals. A glutenfree diet, and one rich in fresh, natural foods has also been shown to improve memory.
In terms of one’s overall lifestyle, there are a number of ways to keep your mind young no matter what your age. These include:
? Get high-quality sleep
? Exercise regularly
? Avoid mercury
? Avoid aluminum
? Steer clear of statins
? Watch out for OTCs and Rx drugs
? Avoid antacids
Get high-quality sleep
Everyone needs enough sleep each night to refresh both body and mind. Eight hours, and no more than 9, is optimal. High-quality sleep is sleep where one feels refreshed afterwards, not tired any more.
Exercise regularly
Regular exercise, such as taking 10,000 steps per day, about 3.5 to 5 miles, will keep you fit, but with little chance of injury. Exercise also enhances mood, lowers stress, and gets you out in the sun (put on sunscreen), which increases the production of Vitamin D in your body/ Vitamin D is a building block for your hormones and other key substances in your body that help maintain your overall health.
Avoid mercury
Mercury is commonly found in silver amalgam dental fillings. It is also high in canned tuna, so eat no more than 2 servings per week, 3 days apart.
Avoid aluminum
If you have any old pots with a whitish-looking film on the inside, get rid of them at once. Also steer clear of non-stick cookware, which can contain chlorine as well.
Try cast iron, stainless steel, or enamel on steel cookware such as the Le Creuset brand of products. Yes, they are expensive, but consider them an investment in your kitchen and your health. “Treat” each pan you buy according to the manufacturer’s instructions, and it should give you decades of use from oven or stovetop to table.
Steer clear of statins
Statin drugs are the #1 most commonly prescribed class of drugs in the world, and affect the liver and the way your body processes the food you eat and therefore the way nutrients are absorbed. These include vital Omega-3s and the enzyme Co-Q10, essential for heart health and the transmission of important signals in the brain.
Watch out for OTCs and Rx drugs
Avoid many of the common over the counter medications and certain prescription drugs. Many of them can impair memory, including:
? nighttime pain relievers
? antihistamines
? sleep aids
? certain antidepressants
? incontinence medications
? narcotic pain relievers
? high blood pressure medications
? drugs used to treat Parkinson’s disease
Avoid antacids
Steer clear of antacids such as Pepto-Bismal. They not only rob memory, they can also disguise the symptoms of a heart attack until it is too late.
These are just a few of the many ways you can maintain your brain health in order to keep your brain sharp well into your senior years. Another way to keep your mind and spirit healthy is to combat the stress in your life that is making you old before your time. Let’s look at this topic in the next chapter.
Chapter 6: De-Stress Your Way To A Younger Self
Stress is all around us in the modern world. From happy occasions like a wedding or the birth of a child, to negative stressors such as moving house or experiencing a death in the family, stress will catch up with us sooner or later if we don’t take steps to identify it and deal with it effectively.
We may not be able to control the stressors in our lives, but we can control how we react to them. Spotting your stressors and being pro-active in using a range of strategies to reduce your stress can keep you healthy in body, mind and spirit.
The most common signs and symptoms of stress include:
? Headaches
? Irritability/moodiness
? Low productivity
? Low energy
? Memory loss
? Appetite change, less, or more
? Insomnia, lack of quality sleep
? Frequent colds, flu and so on
? Poor time management/procrastination
There are a number of stress-busters you can try in order to minimize the impact of stress on your daily life. These include:
Journaling
Dump your annoyances on the page rather than keep them bottled up, or take them out on others.
Meditation
Do a simple breathing meditation each morning and night in which you empty your mind of all thoughts and just focus on your breath in and out. It can be difficult at first to silence all the mind chatter, but the result will be a ‘minivacation’ from all the things bothering you. In this way you can feel more refreshed and ready to tackle them.
Exercising
Exercise enhances mood and gives you more energy, to lower stress and help keep you mentally as well as physically healthy.
Eat balanced meals
Pay attention to protein, and steer clear of comfort foods that are high in carbs or sugar. Take healthy snacks with you everywhere, such as some homemade trail mix, so you won’t be tempted to grab something like a donut as you gallop through your busy day.
Stay hydrated
Eight 8-ounce glasses of fresh water per day will help power all of your essential bodily processes and detox your body. Hate the taste of plain water? Add a dash of 100% fruit juice, such as HeartSmart from Minute Maid, rich in Omega-3s.
Do something you enjoy every day
This could be solving puzzles, playing a computer game, and so on.
Set aside some time to relax
If we were intended to work all the time, we would never have evolved into a being that needs 8 hours of rest per night. Even if you have to take work home with you, make a date with yourself on your calendar to do something relaxing, like soaking in a tub, praying, gardening, whatever you like. Then do more work.
Chat with friends and loved ones
This will help you feel more connected and less isolated.
Avoid alcohol or drugs
Many people reach for these in an effort to cope. Alcohol is a depressant. A growing body of literature now shows just how much damage it can do to the body and brain.
In terms of drugs, we are talking about both illicit and licit ones. Caffeine, tobacco, and over the counter medications, can all have a serious impact on our brain health and our overall ability to deal with stress in a healthy way.
Help others
Assisting others through charity work or helping out in the community can boost your self-esteem and help relieve stress.
Get a massage
Many insurance companies now offer complementary and alternative therapies (CAM), including therapeutic massage. Check your coverage and make the most of it. Or, swap massages with your spouse or friend.
Counseling services
Your insurance company might also offer a mental health component, including free seminars and employee assistance programs and counselling, online or over the phone. Check out what’s available and use as needed.
Listen to music
This can calm and soothe, to help you feel more refreshed.
Go for a walk
A change of scenery can often be one of the best ways to relax and unwind.
There are many ways to relieve stress once you’ve spotted it. Take some time to tune into what’s causing your stress, and the best ways to handle your stressors. Be pro-active in reducing your stress through using the above methods, or others that you find helpful, to manage your stress every day so it doesn’t age you prematurely.
Conclusion
The Fountain of Youth has been a long-cherished goal for people throughout the ages. Thanks to the latest scientific research about the process of aging on the body, we are getting closer than ever to maintaining optimal health and wellness, and a youthful biological age until well into our chronological ‘senior years’. We hope this guide has shown you how easy it can be to stay young-looking and feeling no matter what your age with just a few sensible self-care steps.
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