In the first of this two-part series, I introduced you to the term, “healthspan” and provided some sobering statistics about ageing. Today I will, as promised, share ways in which you can combat them.
The most important thing that you can do is to improve your lifestyle. Unfortunately, some believe that is also the most difficult thing to do. Part of the reason is we humans are creatures of habit. We get used to doing certain things in a particular way, and our bodies adapt to those things and those ways. Improving your lifestyle likely means changing your habits, which can feel a lot easier with the right influence, encouragement, guidance, and support.
Here are three good habits to develop in order to improve your healthspan:
DRINK WATER
One thing that I would say most of my patients in the Center are guilty of is poor hydration. You see 60% of our bodies are composed of water. (Perhaps not so coincidentally that is about the same percentage as the earth’s surface.) However certain organs in the body actually contain an even a higher percentage of water. The brain and heart for example are made up of 73% water, the lungs are 83% water, and the muscles and kidneys contain 79% water.
Throughout your day, you excrete massive amounts of water through respiration, urination, defecation, and perspiration. These supplies must be replaced, and more often than not Americans don’t do that. Cool, clear water is the answer! It is NOT – as many of my patients think — soda, coffee, tea, or worst of all, energy drinks.
“How much water should I drink?” is a question I am often asked. Unfortunately, the answer isn’t as easy as it might seem. Many factors enter into the equation. This includes your age, various medical conditions, your activity level, and the climate in which you live.
While there is not a one-size-fits-all recommendation, there are some signs you can watch for to determine if you need more water. These include:
- feeling thirsty (but by the time you feel thirsty you are already dehydrated)
- bad breath
- muscle cramps and fatigue
- headaches
- dry skin
- low blood pressure
- decreased sweat production or clammy skin
- elevated cravings for sweet and sugary foods (which often leads to weight gain)
- dark urine color (Urine should be straw colored. Darker urine can be indicative of dehydration or it also can be influenced by supplement intake and kidney issues.)
KEEP MOVING
Exercise is an important component of our healthspan equation as well. Proper, routine exercise is essential. This exercise can take the form of walking, biking, swimming, stretching, or gentle weight training. The important factor is that the exercise is done on a regular basis, and the key factor in all exercise is movement. Motion creates health and improves your healthspan.
REPLENISH NUTRIENTS
Another thing to consider in this seemingly complicated equation for increasing your healthspan is that you must replenish certain substances routinely.
Let’s look at vitamin B12 for example. Ten to 15% of the elderly population suffers from a B12 deficiency. There are many reasons for this, including malabsorption. The natural breakdown and absorption from foods such as meat are impeded by gastric issues that occur as we age, such as reduced stomach acid production and gastritis. Vitamin B12, however, is essential for proper neurologic function. Conditions such as slow thinking, memory impairment, attention deficits, dementia, and even neuropsychiatric disorders can be due to a B12 deficiency.
The other thing that changes as we age is the “pharmacokinetic” capability of our bodies. (We briefly defined pharmacokinetic and xenobiotics in part one.) Due to changes in the cellular function of multiple organ systems as we age, our ability to absorb, distribute, metabolize, and excrete xenobiotics becomes impaired.
I had explained that a xenobiotic is a chemical substance found within an organism that is not naturally produced or expected to be present within the organism. However, it also covers substances that are present in much higher concentrations than are usual. Natural compounds can also become xenobiotics if they are taken up by another organism. This would be the case if you consume meat or dairy products which contain hormones. Those exogenous hormones are potentially absorbed by your body and incorporated into your tissues. Then they can create a situation of “imbalance” in the natural production and utilization of those hormones.
Unfortunately, when we consider the alteration in our pharmacokinetic capabilities, we will often see a compromise in our ability to absorb, metabolize, and excrete substances such as drugs, some nutraceuticals, and supplements as well as some of the “contaminants” in our food supply and environment such as glyphosate and exogenous hormones. This change, as well as deficiencies of certain essential nutrients due to the ageing process, can significantly impact our quality of life and our healthspan.
Malnutrition and micronutrient deficiencies are commonly overlooked or undiagnosed in the ageing population. I use vitamin D levels as an example. This vital micronutrient–or “hormone” as some would label it”–is one of the most common deficiencies; however, the unfortunate truth is that conventional medicine frequently doesn’t test for vitamin D levels particularly in the ageing population.
Careful nutritional assessment is essential for an accurate diagnosis and treatment plan for both the overly malnourished and general ageing population. This is particularly true for those over age 65. Once you know which nutrients are deficient, you can take action to replenish them.
CONCLUSION
Water, movement, nutritients: every ounce puts another pound in your healthspan bank. Sure, pharmaceuticals and surgical procedures have truly advanced our lifespans, but what good is being alive if you can’t live.