Download Healthy Aging - Cleveland Clinic

Healthy Aging
Melissa C. Young, M.D.
Tanya I. Edwards Center for Integrative
Medicine, Wellness Institute,
Cleveland Clinic
Definition of Integrative
Medicine
Integrative Medicine is a healingoriented medicine that takes into
account the whole person, mind,
body, and spirit, including all aspects
of lifestyle. It emphasizes the
therapeutic relationship and makes
use of all appropriate therapies, both
conventional and alternative
Integrative Medicine Principles
¾ Utilizes
the best of
all healing
modalities
¾ Focus on health
and healing
¾ Relationship
centered care
¾ Supports the
body’s innate
ability to heal
Integrative Medicine Principles
¾ Natural
Interventions
¾ Promotes
health and
prevention of disease
¾ Emphasis
on the
whole person: mind,
body, spirit, and
emotions
It is much more important to
know what sort of patient has
a disease than what sort of
disease a patient has.
Sir William Osler
Each person’s signature of
aging is a result of interactions
among genetic make-up,
lifestyle, and environmental
factors/challenges
Common Reversible Functional
Causes of Premature Aging
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Oxidative stress
Dysglycemia and insulin resistance
Chronic inflammation
Altered methylation reactions
Lipid atherogenesis
Compromised detoxification capacity
Chronic stress response
Physical and mental inactivity
• Integrative Medicine Textbook First ed. Chapter 80
Free Radical Theory of Aging
and Oxidative Stress
Oxidative stress is the burden
placed on organisms by the
constant production of free
radicals from normal metabolism
and from the environment
Free Radical Theory of Aging
“There is increasing evidence to
suggest that many degenerative
diseases or pathological processes,
such as aging, cancer, and
coronary heart disease, are related
to reactive oxygen species and free
radical-mediated reactions.”
Plant Foods and
Nutrition March 2011
Causes and Mediators of
Oxidative Stress
¾ Natural
metabolism
¾ Being overweight
¾ Chronic stress
¾ Food additives
¾ Environmental pollutants
¾ Lack of sleep
¾ Poor Dietary intake of antioxidants
Can We Reverse the Aging
Process and Where Can We
Intervene?
Age-Related
Diseases
¾ Heart Disease
¾ Cancer
¾ Arthritis
¾ Alzheimer’s
disease
¾ Osteoporosis
What is our Focus?
¾ Prevention
¾ Disease
modification
¾ Reversal of age
related disease
We Are NOT Our Genetic
Destiny
We have control over the
decisions we make
everyday related to our
lifestyle choices
Pillars of Lifestyle
Modification
¾Nutrition
¾Physical
activity
¾Stress management
Where Do We Start?
Inflammation
¾ Common
underlying pathway for many, if
not all, chronic disease and aging
¾ Researchers
believe that chronic, low
grade inflammation in the brain plays a
part in memory decline as we age as well
as in neurodegenerative diseases such as
Alzheimer’s and Parkinson’s
Inflammation: Prevention
and Treatment
¾ Exercise
¾ Reduce
Toxic Load
¾ Anti-inflammatory Diet
¾ Anti-inflammatory Supplements
¾ Adequate Sleep
¾ Manage Stress
Prevent Inflammation
¾Exercise
Prevent Inflammation
¾ Exercise
30-45 minutes daily
z Decreases CRP levels
z Promotes production of BDNF
z Regular exercise can decrease risk
of Alzheimer’s disease by up to
50%
z Supports healthy body weight
z Improves insulin sensitivity
BDNF
Brain-Derived
Neurotrophic Factor
BDNF-Growth Hormone for
the Brain
Acts on particular neurons in the
brain to help support existing
neurons and encourage the growth
of new neurons
¾ Active in the hippocampus, cortex,
and basal forebrain, areas
important to memory and learning
¾ Low in people with Alzheimer’s
disease
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What Influences BDNF?
¾Diets
high in saturated fat and
refined sugar decrease
production
¾Exercise, curcumin, DHA,
intellectual stimulation, calorie
restriction increase production
Prevent Inflammation
¾Exercise
¾Reduce
toxic load
Prevent Inflammation
Reduce toxic load
¾Avoid
pesticides
Filter your water (especially well
water)
z Buy organic produce and
meats/dairy
z Decrease indoor air pollution
z
Prevent Inflammation
Reduce toxic load
¾Avoid heavy
z Fish
z Amalgams
¾ Avoid
metals
common dietary
excitotoxins
Aspartame
z MSG
z
Prevent Inflammation
Reduce toxic load
¾ Choose
natural beauty products
and household cleaners
¾ Avoid
unnecessary medications
¾ Avoid
tobacco and alcohol
Prevent Inflammation
¾Exercise
¾Reduce
toxic load
¾Anti-inflammatory
diet
Food as Medicine
Food is Information
Prevent Inflammation
Mediterranean Diet vs. SAD
¾ What
foods to avoid?
¾ Focus
on an Anti-inflammatory diet
¾ Low
Glycemic Foods
Anti-inflammatory Diet
¾ Fruits
and Vegetables- THINK RAINBOW!
¾ Whole grains-don’t forget quinoa, millet,
amaranth, buckwheat, black/red/brown
rice
¾ Legumes-Beans and Lentils
¾ Healthy fats/Omega-3 fatty acids-extra
virgin olive oil, nuts/seeds, fish, avocado,
flax seed
Anti-inflammatory Diet
¾ Quality
protein-organic poultry, grassfed beef, wild fish, legumes, whole
soy foods
¾ Herbs
and spices-tumeric, ginger,
garlic
¾ Green
tea, purple grape juice, red
wine, dark chocolate
Anti-inflammatory Diet
¾ Avoid
food additives like artificial colors
and flavorings.
¾ Avoid natural flavors
¾ If you do not recognize an ingredient on a
food label-Don’t buy it!
¾ Avoid factory raised meats
¾ Buy organic to avoid pesticides,
antibiotics, hormones
Food as Medicine
Prevent Inflammation
¾ Exercise
¾ Reduce
toxic load
¾ Anti-inflammatory
diet
¾ Anti-inflammatory
supplements
Anti-inflammatory Nutrients
¾ Antioxidants
z Curcumin 500mg twice daily
z Green tea extract 200mg twice daily (or
even better drink 2-4 cups of organic
green tea daily)
z Resveratrol 250mg daily (transresveratrol)
z Vitamins B, C, D, E
z N-acetyl-cysteine (NAC) 400-600 mg
BID
Anti-inflammatory Nutrients
¾Omega-3
Fatty Acids
Fish Oil-EPA/DHA 2-6 grams daily
Additional Nutrients
¾ Medicinal Mushrooms
z Lion’s mane
z Cordyceps
Inflammation: Prevention
and Treatment
¾ Exercise
¾ Reduce
Toxic Load
¾ Anti-inflammatory Diet
¾ Anti-inflammatory Supplements
¾ Manage Stress
¾ Adequate Sleep
Manage Stress
¾ Relaxation
Techniques
¾ Sleep
¾ Supplements
¾ Build
Relationships
¾ Learn something new!
Manage Stress
¾ Stress management
z Yoga
z Tai chi
z Meditation
z Hypnotherapy
z Breathwork
z Music
z Biofeedback
techniques
Manage Stress-Quantity and
Quality of Sleep
¾ Aim
for 7-8 hours nightly
¾ Sleep Hygiene
Sleep in a cool, dark room
z Dim the lights
z No electronics
z Establish routine
z Get out into natural light to help
reset a normal circadian rhythm
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Manage Stress: Supplements
¾ Supplements
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Adaptogens
™Rhodiola 100-500mg
™Ashwagandha 500-1,000mg
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Energy Boosters
™CoQ-10 30-200mg
™Alpha-Lipoic acid 100-200mg
™Acetyl-L-Carnitine 500-1,500mg
Manage Stress: Supplements
¾ Supplements
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Phosphatidylserine 100 mg three times
daily for Alzheimer's disease, and other
age-related thinking or memory
impairment
150-300 mg at bedtime for insomnia
related to stress
Manage Stress
¾Build
Relationships
¾Maintain
a positive attitude
Manage Stress
¾Mental
Activity
Learn Something new!
Healthy Aging
¾ Exercise
¾ Reduce
toxic load
¾ Anti-inflammatory diet
¾ Anti-inflammatory supplements
¾ Manage stress
Healthy Aging
¾ Exercise
¾ Reduce
Toxic Load
¾ Anti-inflammatory Diet
¾ Anti-inflammatory Supplements
¾ Manage Stress
¾ Keep learning new things
¾ Seek out social interactions
Tanya I. Edwards Center for
Integrative Medicine Services
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Integrative Medicine consultations
Adult health & wellness consultations
Trim Life Program-Integrative Weight
Management
Chinese Medicine Consultations
~Chinese Herbal Consults
~Acupuncture
Chiropractic Services
Holistic Psychotherapy
Mind-Body Consultations
Massage Therapy
Individualized Testing
¾ Advanced
Metabolic Assessment
Methylation-MTHFR and Homocysteine
Fasting insulin, HBA1C
C-reactive protein
¾ Serum
and Functional Nutrient testing
Individualized Testingcontinued
¾ Heavy
metals and toxins
¾ Fatty acids
¾ Testing for Neurotransmitter and
Stress Markers