Conscious Choice: Food Supplements and Aging

November 1995

Food Supplements and Aging

by Virginia Love

In this transitional age when stress and environmental toxins seem to accelerate the aging process, food supplements such as vitamins and herbs supply a concentrated source of nutrition that can improve stamina, vitality, and energy. Supplements can assist in prevention of or recovery from degenerative illness and promote quality of life during the second half of the lifespan.

Food supplements — concentrated forms of plant life: weeds, flowers, trees — have been recommended by healers for thousands of years. There is an ocean of information available on Western herbs, Chinese herbs, and Ayurvedic herbs. Individual constitution is an important consideration in the intricate Chinese and Ayurvedic systems. Self-prescription is possible for some supplements such as multiple vitamins, vitamin C, and echinacea, the benefits of which are well known and which have few side effects. It is imperative for anyone who has a major health condition and is on medication to consult a qualified professional. Supplements are most useful as an addition to a satisfying whole foods diet and regular exercise.

Herbal supplements in combinations offer the advantage of treating both the symptom and the underlying condition. For example, at the same time a diuretic effect is provided, other herbs in the formula are supporting the improvement of kidney function. "Many herbs can be taken long term, but not all," warns Darrell Brayboy, nutritional consultant in Winnetka, Illinois. For instance, "Recommended use of goldenseal, an effective natural antibiotic, is no longer than two weeks because it can have a cooling effect on the digestive system."

Stress and the Immune System
Scientific studies show stress consumes many nutrients and depletes key antibodies in the immune system, disturbing the balance which keeps the body free from infection. Supplements can protect the immune system, protecting the elderly from serious flu and pneumonia. Immune system boosters include betacarotene, a form of vitamin A found in fresh fruits and vegetables; vitamin C; selenium; B complex including B2, pantothenic acid, B6; folic acid; vitamin E; zinc; echinacea and L-cysteine. Echinacea, a herb that contains small amounts of many nutrients that stimulate the immune system, can be taken safely through the cold and flu season. Positive emotions and maintaining close connections with others reduces stress and enhances immune function.

Antioxidants
A notable theory attributes the rate of aging to free radical damage. Environmental toxins abound in our water, air, and food supply increasing free oxygen radicals throughout the body. Drinking spring water and eating organically grown food helps reduce toxin intake. After midlife, antioxidants are recommended to prevent cellular damage caused by free radicals. Several vitamins have antioxidant properties, including vitamins A and betacarotene, C and E. Recommended daily allowances (RDAs) have not been updated to show the more recent higher antioxidant dosages.

Betacarotene and Vitamin A
Because betacarotene is a precursor to vitamin A and is adapted to vitamin A in the body as needed, it is the safest way to take vitamin A. Betacarotene may be related to a decreased incidence of many cancers including lung cancer and colon cancer.

Vitamin C
Ester C and buffered C, which have a neutral PH in the stomach, are available in tablets and powders to facilitate higher antioxidant dosages. Vitamin C is most effective when combined with bioflavonoids. This vitamin is not synthesized in the body and studies have shown deficiencies in elderly populations. It is necessary for manufacturing the body’s connective tissue, as well as for blood clotting and maintaining the integrity of the capillaries. Vitamin C may reduce risk of death from heart disease and assist in preventing and healing of respiratory disorders. (Jill M. Shuman, pg. 24)

Vitamin E
Studies show Vitamin E to be protective against heart attacks and strokes. (Life Extension Magazine, pg. 6) It protects the immune system from certain age-related changes. Combined with vitamin C, it helps reduce inflammation in the muscles.

Pycnogenol
Recent research has discovered a new antioxidant, pycnogenol, found in pine bark and in grape seed extract, which is powerful, natural and hypoallergenic free-radical scavenger with many benefits. Results of clinical studies show fifty times greater antioxidant capability than vitamin E and twenty times greater activity than vitamin C. "However these antioxidants do not replace vitamins C and E, rather they work synergistically with these and other antioxidants," says Brayboy. They are a water soluble bioflavonoid complex, thus highly absorbed and distributed quickly throughout the body. Exciting benefits include potent protection to the brain and brain cells, the heart, arthritic joints, spinal nerves and retina of the eye. This antioxidant protection increases elasticity and flexibility in muscles, tendons, ligaments; relaxes smooth muscles in blood vessels and inhibits allergic reactions.

Melatonin
Research on melatonin, the hormone produced by the pineal gland, indicates it may be the most important anti-aging supplement yet discovered. Studies show melatonin levels decline with age, affecting circadian rhythms and giving a signal to the aging process. Melatonin has been useful for several years as a natural sleeping pill that is said to be non-addictive. It also is used as an aid to jet lag recovery. To date, 5,000 scientific papers have been published on melatonin and at least two books published. On the current New York Times best seller list is The Melatonin Miracle: Nature’s Age-Reversing, Disease-Fighting, Sex-Enhancing Hormone.

Coauthor Dr. William Regelson agrees with other experts that more research is needed on long-term effects of Melatonin. Current findings indicate melatonin offers preferential antioxidant benefits to the brain where many age-related diseases begin. Melatonin is credited with scavenging the body’s most damaging free radical, the Hydroxyl (OH) radical. (Life Enhancement News, Sept.‘95, pg. 1, 2)

Studies show melatonin may assist in regression of breast cancer. It is expected to reduce the chances of breast cancer in women who use estrogen hormone replacement therapy. (Life Extension Abstracts, Sept.‘95 pg. 6-8) Additional benefits of melatonin may include prevention of Alzheimer’s and certain cancers that are caused by oxidative stress. Some reporters even suggest that Melatonin may enhance intelligence and memory and prevent depression, peptic ulcers, and even sexual dysfunction. (Life Enhancement News, Sept.‘95, pg. 1) Melatonin also eases PMS symptoms and prevents hardening of the arteries and stroke," says Steven Block, M.D., who has co-authored a book with Michael Boyette titled Stay Young the Melatonin Way.

The melatonin on the market is a plant-based synthetic hormone, thus creating controversy for many alternative practitioners who endorse natural products. Use of melatonin is not recommended for pregnant women, anyone under 30, people with seasonal affective disorders (SAD), manic patients, or those with acute schizophrenia. It may not be recommended, either, for those with ovarian or immune system cancers such as leukemia and lymphoma (Life Extension, pg. 5, Sept. 1995). Because of these and other contraindications you should definitely consult with your health care provider before using melatonin.

Strengthen the Kidneys
Oriental Medicine teaches that aging begins around age 40 as the kidneys, the storehouse of qi or life force, begin to decline. The kidneys are said to distribute qi to the rest of the body, maintaining the vitality inherent in a person’s constitution. Weak kidney energy can lead to lower back ache, bone diseases such as osteoporosis, hormone imbalance, low sexual energy and poor sleep. Since current life expectancy is age 75 to 85, food supplements are a plentiful and useful resource for strengthening the kidneys, improving overall energy and stamina after age 40. Two herbs, in use since antiquity, which strengthen and rejuvenate the kidneys and reproductive systems for both men and women are the various ginsengs from Chinese medicine and ashwagandha, an Ayurvedic herb. American ginseng is also useful.

Women’s Support
Research indicates many of the health challenges women experience through the climacteric and menopausal years (early 40s to early 60s) are due to adrenal stress. Healthy adrenals compensate for declining levels of estrogen in the body. There are many phytosterol-rich herbs that promote hormone balance that, to this date, have not been associated with an increase in breast cancer rates. (Susun Weed, pg 44) A few of the many Western herbs that strengthen the kidneys/adrenals include dong quai, black cohosh and nettles.

Wild Yam Cream
A boon to women is the wild yam root, also a phytosterol-rich herb, which has been used in Chinese medicine for the past 2,000 years. In recent years, progesterone has been synthesized from the active ingredient, diosgenin. Wild yam cream nurtures the adrenals, tonifies and stimulates the liver and endocrine glands, and balances and regulates the female reproductive system. It relieves PMS, hot flashes, insomnia, and has been shown to reverse osteoporosis. (Susun Weed, pg. 49) This natural progesterone is gentle to the system and can be used safely for an extended period of time.

Calcium and Osteoporosis
The best prevention for osteoporosis is maintaining bone density with a healthy diet and regular weight-bearing exercise, such as walking, jogging and yoga. When calcium is taken as a supplement, magnesium, boron, vitamins D and K assist with assimilation. Calcium and magnesium rich herbs include oatstraw, kelp, and nettle. Do not use bone meal, dolomite or oyster shell as they may contain lead.

Men’s Support
Many vitamin, mineral, glandular and herbal supplement combinations are formulated to strengthen and vitalize men’s reproductive systems throughout the later years. A classic Chinese herbal formula from the Sung dynasty is Liu Wei Di Huang which treats symptoms of stiff and weak lower back, dry eyes, thinning hair, diminished sexual enthusiasm, and inability to sleep restfully. Liu Wei replenishes blood, ki and kidney essence, reinforcing immunity, retarding aging and increasing energy and stamina. (Beinfield and Korngold, pg. 279)

Pygeum and Saw Palmetto Berry
The combination of pygeum, with anti-inflammatory and diuretic qualities, and saw palmetto berry with prostrate shrinking qualities is said to be the most effective treatment for correcting enlarged prostrate. This condition has been estimated to effect 60 percent of men ages 40 to 59. Benign Prostatic Hyperplasia or BPH can become a serious medical condition for older men and should be diagnosed by a physician.

Kombucha Mushroom
Perhaps the most controversial of the anti-aging remedies is the tangy tea made by fermenting a Kombucha mushroom in a glass bowl with orange pekoe tea, filtered water, and refined sugar. Proponents explain the sugar is to feed the yeast cells and the bacterial cultures and through this metabolic activity, turn it into beneficial enzymes, acids, and vitamins. (Klaus Kaufmann, pg. 56) The result is a lactic acid fermented beverage which tastes similar to apple cider or apple cider vinegar depending on the length of fermentation. Fermented foods produce substances that benefit the nervous system, normalize blood pressure and prevent hypertension. The lactic acid promotes detoxication of the digestive system and colon. Testimonials from committed Kombuchu fans all over the world ascribe many benefits including relief of arthritis, acne, muscular aches, and pains, psoriasis, constipation, diarrhea, and high cholesterol. Users say it helps with menopausal symptoms, eliminates wrinkles, prevents balding and even reverses the color of graying hair. For those who do not want to bring home a Kombuchu "baby" and grow their own health promoting tea, a Kombucha concentrated elixir is available at health food stores.

Live Foods: Rejuvelac and Wheat Grass Juice
Another lactic acid fermented beverage is rejuvelac which has a lemony taste and is made from sprouted rye or wheat berries and filtered water. This tonic supplies many nutritional elements, many in a predigested form for easy assimilation, and live digestive enzymes. Those with sugar intolerance may want to approach fermented beverages cautiously.

Wheatgrass juice, popularized by Ann Wigmore in The Wheatgrass Book, is extraordinarily cleansing and nourishing. Wheatgrass juice contains many anti-aging properties including the major antioxidant vitamins, a full spectrum of minerals and trace elements, chlorophyll, enzymes, and amino acids.

Old Favorites with New Benefits
Folin or folic acid, one of the B-complex vitamins, is well known for protection of chromosomes, the division of cells, and the formation of red blood cells. It recently has been shown to offer protection against heart attacks and strokes. Folic acid neutralizes an amino acid called homocysteine which in excessive amounts is suspected of causing damage to blood vessels. Many experts now consider excessive homocysteine as major a threat to cardiovascular health as elevated cholesterol, but easily managed by increasing intake of folic acid. (Jill M. Sherman, pg. 24) Daily supplementation of 1000-2000 mcg. of folic acid is recommended.

Ginkgo biloba extract, well-known in Chinese medicine, may be best known for improving circulation to the brain, improving memory and reaction time. A book recently published in Europe entitled Cardiovascular Effects of Ginkgo Biloba Extract, discusses research evidence that pharmaceutical grade (24%) ginkgo biloba protects against heart disease. Ginkgo protects small blood vessels, strengthens capillaries and is recommended for heart surgery patients.

Making the Most of Supplements

• Add one herb or herb combination at a time and evaluate the effects for a couple of weeks.
• Water soluble supplements such as Vitamin C and folic acid should be taken at least 3 times a day, several hours apart.
• For serious health concerns, consult a health practitioner or nutritionist for evaluation and correct dosage.

In The Yoga of Herbs, The Ayurvedic herbal system is explained as a science of rejuvenation and renewal of both body and mind: "It does not seek simply to increase longevity but moves toward a life of pure awareness, natural creativity, spontaneous delight." To ingest herbs and other natural remedies is more than just to find relief for a physical symptom, it’s a method of self-transformation on all levels of being.

Virginia Love is a yoga teacher and an Ohashiatsu practitioner in Evanston, Illinois.

References and Resources
Books
Between Heaven and Earth, A Guide to Chinese Medicine, by Harriet Beinfield, L.Ac. and Efrem Korngold, L. Ac. O.M.D.
Kombucha Rediscovered, by Klaus Kaufmann
Reading the Body, Ohashi’s Book of Oriental Diagnosis, by Ohashi
The Juicing Book, by Stephen Blauer
The Menopausal Years, The Wise Woman Way, by Susun S. Weed
The Yoga of Herbs, An Ayurvedic Guide to Herbal Medicine, by Dr. David Frawley and Dr. Vasant Lad

Periodicals
Life Enhancement News, Issue No. 14, September, 1995
Life Extension, May, 1995; September 1995
Nutrition Science News, September 1995
The Directory of Life Extension Nutrients and Drugs, 1995
The Vitamin Shoppe, Fall 1995

For more information about anti-aging supplements, contact: The Life Extension Foundation, 800-841-5433
Optimum Health Institute of San Diego, 619-464-3346
Health, Prolongevity, and Anti-Aging Resources

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