Dr. Nedic shares her top nine tips that are essential for longevity, health & overall wellbeing…
Anti-Ageing Practitioner, Dr Sly Nedic shares her top 9 tips that are essential for longevity, health and over-all well-being.
The substantial increase of the ageing population in modern society has seen a huge demand for anti-ageing techniques to retard the ageing process. This has added additional importance to any health professional, as they need to be maximally engaged in this fast developing field.
- Eating Calorie restriction is the single most powerful anti-ageing factor. Numerous studies have shown that low calorie intake triggers a physiological response in the body, which increase life span and boosts health. Furthermore, food rich in anti-oxidants (like fruit and vegetables) decrease internal production of ROS (reactive oxygen species), which supports one of the theories of ageing based on excessive ROS production. Paleolithic diet – the diet of our ancestors (slow cooked, high protein diet with intermittent fasting and an abundance of raw fruit and vegetables), has huge supportive research proven to be beneficial for increasing lifespan. Additionally, every person needs to be assessed individually, as a personalized diet should be prescribed according to genetic predisposition and life-style. For example, patients predisposed to Alzheimer’s needs to be on a ketogenic diet (similar to that of Tim Noakes) – while patients who are Diabetes type 2 needs a low GL diet.
- Sleeping Interrupted and decreased hours of sleep can accelerate ageing. The secretion of melatonin (the potent anti-ageing hormone with antioxidants activity) is retarded during interrupted sleep. Our growth hormone (which is important for our lean mass and youthful appearance) peaks during early hours of sleep. Therefore it is essential to go to bed at 22:30 the latest. If we don’t sleep well, cortisol levels remain high during the night, thus interfering with insulin levels. This leads to a higher predisposition for insulin resistance. An un-interrupted seven to nine hours of sleep a night is essential, however if this is not achieved, the person needs to consult an anti-aging physician – and not self-medicate or be on long term sleeping tablets.
- Stress Prevention This is one of the most important survival tool – not just for healthy ageing but for health as such. Stress increases premature ageing on a cellular level, affecting immunity, digestion, brain function, hormonal response and just about every other organ in the body. More than 90 % of my ageing patients have a moderate to high score on the comprehensive stress questionnaire. Using stress adaptogens, relaxing techniques, acupuncture and identifying the source of stress are all necessary parts of the anti-ageing treatment.
- Exercise It seems that starting an exercise regimen (even later in life) has major health benefits. Some recent studies reveal that older adults who started to exercise after prolonged inactivity (even once a week), are three times more likely to age healthier than their physically inactive peers. Exercise decreases brain ageing and cognition declines tremendously. Depending on an underlying condition, a tailored exercise regime is usually prescribed. For example: individuals with insulin resistance is usually prescribed a high impact interval exercise, or weight training for patients with osteoporosis , tai-chi for chronic fatigue patients, or yoga for stressed patients.
- Nurture In order to slow down ageing, we need to keep nurturing our body and replace what is missing. Spending 30 minutes in the early morning sun switches off our night hormones, increases production on day hormones and regulates their circadian rhythm. Furthermore, during this sun exposure an increased production of Vitamin D (a very potent anti-aging hormone involved in immunity), decreases depression and increases cognitive function of the brain.
- Telomerase activity enhancement According to the latest research, our body ages because we are missing activity of the Telomerase enzyme. This enzyme is important as it keeps our Telomeres in the chromosomes from shortening. Every time a cell divides, the telomeres gets shorter and shorter – until they become so critically short, the cell dies. In this way, we age. There are expensive target supplements available (like TA-65), which are used for this exact purpose – yet many lifestyle changes and interventions as mentioned in these tips can stop telomeres from shortening.
- Identifying the ageing trigger By identifying an ageing trigger, a person takes active responsibility in his/her life span extension: whether it’s that of sedentary life style, alcohol abuse, sleeping disturbances or excessive sugar intake.
- Assertive detoxification Ongoing detoxification is very important to slow down the ageing process. Many age related degenerative disease (such as cancers) are triggered by bad detoxification – and free radical formation and DNA mutagenic processes are highly dependent on liver detoxification. Furthermore, environmental toxicity and persistent organic pollutants are also responsible for premature ageing. Drinking 1.5 to 2 litres of purified water from a glass bottle and sipping throughout the day is essential to ongoing detoxification. However, any exhausting “detox dieting and juicing” should be done under medical supervision, and with a personalized detox program as every individual has different detoxification genes.
- Life enhancement: Love, laughter and sex Extensive research shows that laughter adds to wellbeing, improves circulation, improves digestion and stabilizes blood sugar levels. In one study, British researchers investigated the sex-life of 900 middle-aged men. They found that the men who had sex twice or more a week, had a lower risk of heart attack over the course of 10 years than the men who had sex less often. Sex enhances the DHEA hormone (which has anti-ageing properties), but declines as we age. Oxytocine – a hormone which is released during orgasm, decreases the stress tension responsible for premature ageing. Loving yourself, another human being or a pet also releases endorphins (a natural pain killer) which also has antiageing properties. In closing, continuous life style intervention to decrease ageing is a modern age necessity, but also the responsibility of each individual.