Ageing Internally

Are you older on the inside than you look on the outside?

From the foods you eat and how you exercise to your friendships and lifestyle goals — it all influences how fast or slowly your body ages.

Eat well

If you look at your eating habits, even just small changes can make a difference in the way your body ages. Bad habits need to go! 

Focus on eating mindfully and making healthier choices, the chances are you'll have more energy and you'll lose weight. Studies have shown that what we eat may be one of the most important lifestyle modifications each of us can make to significantly increase our HealthSpan and add quality years of enjoyable life as we age. It’s all about having a balance. Aim to fill up your plate with ‘the good stuff’. Good means a rainbow plate of many colours, to get the full spectrum you need.

Testosterone Replacement for Men

Reasons why you should consider Testosterone Replacement Therapy (TRT)

What happens to testosterone [T] with age?

First: available ie ‘free’ T declines with age.

Here is data from the European Male Aging Study.[1].

Dementia Prevention

You are aware of the curse of dementia [mainly as Alzheimer’s Disease – AD] either as a risk of ageing or more powerfully because of personal experience of a sufferer.

There IS an inherited ie genetic component related principally to the APOE e4 gene. But lots of people who have the gene don’t get AD. The important information is not whether you have the gene [so don’t rush to get a test] but whether the gene is switched on - this is called gene expression.

Dem Bones, Dem Bones – how to stop fractures

Osteoporosis means ‘bone with holes in it’ and is the cause of significant later life problems.

The figures are that 1 in 3 women and 1 in 5 men suffer osteoporotic ‘fragility fractures ‘of the hip, spine ribs or limbs. The fractures usually occur over age 65 unless someone has additional risk factors such as taking corticosteroids, a history of anorexia [so bones thinned at an early stage of adulthood] or alcoholism.

Reducing Cardiovascular Risk – Statins

Maximum prevention of cardiovascular disease [CVD] – the safety and usefulness of statins

This matters because CVD is a major killer: both cardiovascular death or hospitalisation [Major Adverse Cardiovascular Events = MACE] are almost entirely preventable by lowering blood pressure <120/80, avoiding smoking, and reducing apolipoprotein B concentration [ApoB-‘bad cholesterol’ most of which is LDL-C – this being what is usually measured]. Few if any of you will be smokers in 2023, but many of you have non-optimal BP [see previous InfoSheet on this] and less than perfect cholesterol patterns.

Reducing Cardiovascular Risk – Blood pressure

Focus on… Self-Management

A normal blood pressure [BP] is 120/80 such as you would have in your 30’s.

This matters because …

BP is a silent killer; you can’t tell from how you feel whether your BP is normal or dangerously sky-high. Raised BP is part of the metabolic syndrome [insulin resistance + raised BP + abnormal cholesterol pattern + prediabetic change] associated with mid-abdominal weight gain and major cause of cardiovascular risk [heart attack and stroke].

Skin in the game

Focus on

Simple techniques to enhance immunity, improve metal state & reduce inflammaging.

Summary

Some simple habits to add to your shower and bathroom routine that have health benefits.

• Short term post shower cold water immersion stimulates blood flow and has benefits on immune function and brain activity.
• As we age we need adequate skin hydration daily moisturizing is valuable.
• Skin massage increases natural killer cell function and promotes oxytocin output and stress reduction.