October 1 is celebrated globally as the International Day of Older Persons.
“Older” is such a politically correct term, cosy and vague, calculated to be inoffensive to the point of meaninglessness. A teenager is older than a child, after all. But let’s pretend that “older” means “three score years and ten” (note to our millennial readers: that’s 70 years).
Let’s hold that thought for a minute. The phrase “three score years and ten” hails from Psalm 90:10 in the Bible. It was written by Moses, who lived nearly 3,500 years ago. In other words, reaching 70 wasn’t considered abnormal in ancient times.
Fast forward a few millennia. Three and a half thousand years later, average life span is still more or less in that ballpark.
That is rather humbling, don’t you think?
Getting old is nothing new.
However, how we deal with getting old has changed dramatically.
Way back then, before the internet, old people were respected as sources of knowledge and wisdom.
What a difference the internet made. Nowadays, old people are shunted out of mainstream society. Information is easy to access at the click of a button. Ironically, at a time when longevity is the Holy Grail, old people are lonelier than ever. It seems everyone wants to live long, but nobody wants to grow old.
Huh?
Both society’s obsession with longevity and society’s aversion of the elderly explain why we need a Day of Older Persons.
Integrating “older persons” into our daily lives is not easy, but it is essential for everyone. The young need the old and vice versa. We isolate the aged at our peril. Older folks force us to slow down. They force us to be patient and kind. Often, the kindest people you know are those who spend a lot of time caring for an aged relative. We need more kind people in these times. We should not have to be reminded about the elderly; they ought to be part of our lives every day of the year.
Be innovative. Use technology to link distant parents and grandparents with the younger generation. Read and record stories and play them to the grandchildren as bedtime stories. There are many other ways to bring generations together. Don’t look for excuses; look for solutions.
All of which begs the question: What connection is there between supplements and the elderly?
We’re glad you asked.
At Integrow Health, we understand that there is a difference between lifespan and healthspan. It’s one thing getting to 90 with all your faculties intact. Losing your memory a decade earlier changes the picture entirely.
We’re thus dedicating this email to holistic methods to increase your healthspan. If we can help the elderly to engage more with their grandchildren, we will regard it as a major win for society. What follows are many tips, backed by science.
Muscle Power
There is a condition affecting EVERY human being after the age of 60. Despite this condition being universal, few people have ever heard the name of this condition. After the age of ~50, we lose muscle mass at the average rate of one teaspoon of muscle every WEEK. By 60, it affects all humans. Losing muscle mass is easy: you don’t have to even try. Keeping muscle or regaining it is, however, very, very difficult.
This progressive loss of muscle mass is called “sarcopenia”.
A teaspoon of muscle doesn’t sound like much, but it adds up. By age 70, 5-6 kg of muscle may be permanently gone. That’s about 20% of the muscle mass you had at age 50. No wonder things happen slower at 70.
What can you do to conserve muscle mass?
• Exercise at least 3 times a week (use it or lose it)
• Eat more animal protein every day (= building blocks for muscles)
• Eating One Meal A Day (OMAD) for 3-5 days of the week (gets rid of sickly muscle cells)
Supplements For Muscle Power
• Mega D3
Boosts muscle health. We recommend a vitamin D blood level of 60-80 ng/ml, typically achieved by taking 1-2 capsules of Mega D3 per week.
• Cancer Bush Plus
Cancer Bush is also known as Sutherlandia, a potent African medicinal herb. It boosts muscle building and repair, although no studies on the precise mechanism have been published. We recommend 1 capsule daily.
• Eterna GG
GG is short for “geranyl-geraniol”, a substance that can turn into many hormones or vitamins in the body. Downstream hormones include testosterone, oestrogen and progesterone, all of which play a role in muscle health.
• Creatine
More and more evidence is emerging about the muscle health benefits of regular creatine supplementation. It works best if coupled with a regular exercise schedule. We recommend doses of 5 g per day.
Brain Power
Growing older with strong muscles is only useful if you can keep your brain sharp, too. It’s not just muscles that begin to shrink with age. Your brain begins to shrink as well. The difference is, brain mass begins shrinking in your early 20s already. After the age of 60, the rate of decline speeds up considerably. By age 70, the brain volume may have shrunk 5-10% relative to peak size.
How do you stop your brain from shrinking?
There are Don’ts and Do’s.
Don’ts
• Don’t smoke
Smoking reduces blood flow to the brain.
• Avoid sugar (and sweeteners)
Sugar increases inflammation in the brain. Sweeteners, by and large, do the same.
• Don’t eat lots of carbohydrates
Starches and grains are generally not good for the brain.
• Avoid glyphosate (“RoundUp”)
This popular herbicide damages proteins in the brain. It also kills off useful gut microbes which produce substances that reduce brain inflammation.
• Don’t watch television (or social media feeds)
Television and other screens numb the brain, leading to loss of brain activity.
Do’s
• Exercise
During exercise, blood flow to the brain is increased.
• Eat more animal products
Saturated fats and animal-derived amino acids are the building blocks for healthy neurones.
• Breathing exercises
Breathing exercises bring more oxygen to the brain and remove excess carbon dioxide.
Supplements For Brain Power
• Mega D3
Increases the production of various nerve growth factors and reduces inflammation in the brain.
• Re-Mind / Re-Mind Plus
Lithium orotate makes new neurones grow and increases stress resilience. We recommend a dose of 250-500 mg lithium orotate daily, equivalent to 10-20 mg elemental lithium.
• Brain-Mag
To date, magnesium-L-threonate is the only form of magnesium proven to cross the blood-brain barrier. It helps boost nerve regrowth, improves sleep and enhances stress resilience. Studies show it can reverse some dementia symptoms. We recommend a dose of 500-2,000 mg daily.
• Omega-3 fatty acids
These reduce brain inflammation and enhance nerve repair. We recommend a daily dose of 2,000-4,000 mg.
Note: We stock both Fish Oil and Algae Oil sources of Omega-3 fatty acids.
• Fulvic Acid
Prevents toxin build-up in the brain. We recommend a dose of 1-2 capsules daily.
Soul Power
You’re not just brains and brawns. If you have nothing to live for, you will live neither long nor strong. You need some gravitas in your soul to make it all worthwhile, a higher calling. Here are some psychological, social and spiritual actions scientifically linked to longevity:
• Marriage
Married folks typically outlive their single peers by several years.
• Regular attendance at a place of worship
According to data from the Women’s Health Initiative (WHI) Observational Study, attending religious services is associated with a 20% reduction in all-cause mortality risk.
A similar multi-decade study called the Nurses’ Health Study looked at a different cohort of US women and found up to a third lower mortality risk for those attending services more than once a week.
• Fun and laughter with friends / family
Laughter reduces stress, protects the heart, strengthens immunity and lowers mortality risk from all causes.
To your (stronger for longer) health
The Team at Integrow Health
