Aging is a natural process. Successful aging can be defined as the absence of physical impairment and chronic diseases, in addition to optimal social participation and mental well-being. Aging is greatly influenced by one’s genetics and environment. It can be accelerated or impeded depending on diet, nutrition status, and lifestyle. A few determinants important for healthy aging include physical activity, diet, self-awareness, outlook/attitude, life-long learning, faith, and social support.
Life expectancy in the United States has been declining at birth as well as in the age groups, 25-34, 35-44, and 85+. The causes of death have remained the same, heart disease, cancer, unintentional injuries, chronic lower respiratory disorders, stroke, Alzheimer’s disease, diabetes, kidney and liver disease.
Digestion & Microbiome -
Maintaining a healthy microbiome is essential for healthy aging. Studies now show that the gut microbiome lies at the core of many age-associated changes and plays a role in longevity. Aging has physiological effects on both the host and the microbiome, and host–microbiota interactions may impact aging as a unit. The microbiome is an important contributor to one’s immune system response and its dysregulation may create a pro-inflammatory state. The progression of aging involves a gradual weakening of the immune system, resulting in an imbalance between pro-inflammatory and anti-inflammatory activity. Age-related changes in pro-inflammatory status result in low-level systemic inflammation (“inflammaging”) that increases the propensity for chronic diseases and disabilities, including cardiovascular disease, cognitive decline, metabolic disease, frailty, and mortality. In addition, gut microbes can communicate with the brain and modulate behavior, including higher-order cognitive functions, via the “gut–brain axis” through neural, immune, and hormonal mediators. Together, the microbiome offers an exciting perspective to understanding both physical and cognitive aspects of aging.
Cardiovascular risk -
Aging and inflammation contribute to cardiovascular and cerebrovascular disease. Therefore, targeting inflammation may help reduce the risks of heart disease.
High blood pressure, which may be contributed by inactivity and weight gain, increases the risks for heart disease. Stress, depression and diabetes due to poor dietary choices can also contribute to cardiovascular disease.
Mental/Cognitive health -
Cognitive function, the brain’s capacity for memory, reasoning, comprehension skills, can start to decline as early as age 45. People who are obese, have high blood pressure and high cholesterol are at a higher risk for cognitive decline. There’s evidence that ‘‘ what’s good for our hearts is also good for our heads’’.
Having a sense of purpose, good outlook and attitude towards the future impacts aging and mental health in a positive way. Learning new information provide stimulation to one’s brain.
Muscle, Bone and joint health -
After age 30, people can lose as much as five percent of muscle mass per decade of life. A decrease in muscle mass can lead to greater weakness and less mobility, both of which increases one’s risk for falls and fractures. Protein is an essential muscle food. The body breaks it down into amino acids to build muscle tissue. Exercise, such as resistance training, helps improve strength and endurance. Exercise also helps with pain perception and mood.
Risk of osteoporosis increases with age, especially in menopausal women. Osteoporosis is the most common type of bone disease, affecting nearly half of the female population over 50. It can also affect men.
Social -
Having good social support and a sense of community is very important for a healthy aging. A good social support is defined as establishing relationships and building rapport not only with family members but also with acquaintances. Community engagement ranged from volunteering to religious gatherings, such as going to church, and feeling acquainted with the community.
Healthy aging is possible! We can help you find the right diet, supplements and lifestyle for you to decrease the chances of chronic disease, and lead to a successful aging!
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