Perpetuating youth and extending life has been a significant concern of people since the dawn of history. Legends and tales of discovering the “fountain of youth” or alchemists concocting “magic potions” kept the hope of many alive to pursue the concept of a breakthrough in gerontology (study of aging). However, some modern scientists believe that aging with physical decline is a biological reality and disease inevitable. While there is belief that there is no such a thing as a single miracle shot of elixir of youth to prevent aging, good inherited genes and a healthy lifestyle are believed to be the cause of robust health and longevity. Wholesome lifestyle habits, which produce the desirable effects, emphasize moderation, optimum nutrition, weight management, regular activity, and stress and depression control.
Most scientists and researchers agree that overeating is an impediment to longevity, whereas calorie restriction (CR) can play a significant role in extending life span. Although human life has not exceeded 121 years, tests on animals have achieved life extension by restricting calorie intake along with a balanced nutritious diet. Calorie reduction has been shown to improve health, boost immunity, decrease risk of disease, and slow down the aging process. Gerontologists believe that CR and fasting stimulate a dominant gene that is responsible for longevity. CR also inhibits energy burning within cells, thus slowing down their oxidation. The process of oxidation damages the cell’s DNA, which is responsible for cell replication. Can this hypothesis be applied to humans as it did to lab animals?
Scientists expect a similar response from the human body. Hence, the less we eat, the longer we live. Longevity usually comes with a leaner body. CR does not mean starvation or malnutrition, but it means to consume the necessary amount of calories and nutrients that allows the body to function and survive. CR prevents the exhaustion of organs and body systems resulting from excess calorie consumption. To extend life span, exposure to free radicals should be kept to a minimum. A low-calorie diet reduces the toxic by-products of energy metabolism. Cells should be protected with continuous antioxidant intake and their co-factor nutrients. Through optimum nutrition, efficient energy metabolism can be achieved.
CR is not easy to apply with modern day diets abundant with fat and calories. Recently, people have become obsessed with overindulgence; a simple meal is turned into a “banquet.” However with resolve, we can overcome insurmountable challenges. Starting with an ample breakfast gives the required energy for the day and subdues the nagging sensation of hunger. Breakfast should consist of fresh fruit, whole cereals, and some nuts or seeds. I prefer lunch to be my main meal. While avoiding refined fast, fatty, and fried foods and simple sugars, I prefer to have a rich colorful salad and vegetables, a small amount of fish, chicken, or other proteins like legumes, and whole bread or grains. Dinner is usually lighter or vice-versa. It consists of a cup of soup made of a variety of lightly-cooked vegetables with legumes or whole grains, a salad, and a small bowl of yogurt. Should I feel hungry in between meals, I would snack on a fruit (apple, pear) or a crunchy vegetable (carrot, cucumber, lettuce). Remember moderation is the key to good health and longevity. Fasting is another healthy way of keeping CR. Prophet Mohammed (peace be upon him) reminds us that “Fasting makes you healthy.” Whether it is reducing calories or fasting, both come with the benefits of weight control, vital health, and life extension.
Because modern diets are abundant with “useless” and harmful calories of refined fatty foods and poor in nutrients and antioxidants, such foods should be eliminated from the diet. Nutrient-rich living foods should be included to maintain health and extend life span.
Your choice of food is of paramount importance to your health and well-being. Fresh organic fruit and vegetables, dried fruits (dates, figs, raisins, and apricots are rich in antioxidants), nuts, seeds, and their cold-pressed oils (essential oils), whole grains, and legumes are the best sources of vitamins B, C, and E, beta-carotene (the precursor of vitamin A), zinc, magnesium, calcium, and selenium, and other antioxidants to protect the body and cells from oxidation and free-radical damage. While living foods should always be your first choice, supplements can be alternatives in a nutrient deficient diet.
Regular activity of aerobic exercises (brisk walking, jogging, swimming, running) for at least a half hour daily (even late into age) prolongs your healthy years. It maintains robust health and heart by lowering blood cholesterol levels, blood pressure, and heartbeat.
Exercising encourages deep breathing, making oxygen reach all body parts and slowing down pulse rate. Both are associated with well-being and longevity. The other advantages of keeping active are controlling weight and blood sugar levels and increasing oxygen intake. When physical health is maintained, mental well-being is also achieved.
Stress is a major factor in influencing physical and mental wellness. Reducing stress can be helped by being cool-headed to minimize stress hormone elevation that exhausts such hormones as adrenalin and docosahexacenic acid (DHEA). Prolonged stress depletes DHEA, which leads to cancer, Alzheimer’s and heart diseases, and early aging. Fortunately, normal DHEA levels can be restored by increasing dietary intake of essential and fish oils, or taking supplements. Restful sleep makes recovery from stress possible. Deep sleep stimulates immunity and immune fighting cells and allows time for cell repair.
Another way to relieve the burdens of stress is to foster positive thoughts and disregard negative ones, which lead to low self-esteem. Excess stress can result in low stress hormones, which cause mental confusion and distortion of reality. Black thoughts lead to mental decline and depression. Being realistic, optimistic, self-assertive, and proactive keep matters in their perspective. Acknowledging the positive side of matters rather than negative sides makes life appear brighter and increases self-assurance. Good social and familial relationships and support give reassurance, leading to positive thinking.
Stimulants and pollution are culprits that promote health-related problems and mental and physical decline. The former includes alcohol, coffee, tea, refined sugars, chocolate, cola drinks, and recreational drugs. Unnecessary pharmaceutical medication can be harmful to health. Pollutants like tobacco smoking, car exhaust fumes, strong sunlight, fried or browned food, pesticides, and artificial chemical additives and preservatives are sources of free radicals that lead to health damage.
All the above-mentioned factors act simultaneously to become components of disease, physical and mental decline, suffering, premature aging, and death. On the other hand, optimum nutrition that includes calorie restriction and healthy food choices, regular physical and mental activity, stress and depression control with the help of positive thinking along with family and social support are all ingredients for the miraculous “elixir of youth.”
Maintaining physical, mental and emotional balance and wellness, promotes energy, staves off disease, prevents premature aging, and extends life span. So we agree that we cannot stop the clock, but we can effectively slow it down.
— Mariam Alireza is a holistic science specialist. Send comments to [email protected].
