The ageing of society is causing a major demographic population shift world wide. This has placed the spotlight on anti-ageing strategies as people strive to live longer and fuller lives. The reality unfortunately is somewhat different. Although we are living longer in years the quality of our lives is deteriorating with chronic diseases on the rise. In fact, chronic diseases such as diabetes, cardiovascular disease, cancer and chronic respiratory diseases account for an overwhelming 90% of all deaths in the western world. This places a huge burden on our healthcare resources with over 75% of the federal healthcare budget spent on caring for people with chronic disease. This article examines some of the contributing factors to these chronic diseases and discusses some preventative measures which may assist you to improve your quality of life.
Whilst there is currently a wealth of information available on dietary and lifestyle advice many people become overwhelmed by conflicting information. If we look back at the diets of traditional cultures such as the Eskimos of North America or the Mediterranean diet of the Italians we see several things in common. Despite wide variations in diet, they all ate fresh, local, seasonal and largely unprocessed foods. In addition, their lifestyles incorporated physical exercise, strong social and spiritual connections with adequate rest and relaxation. A far cry from our time poor modern western society with our reliance on processed foods, eating on the run, no time for adequate rest and sleep let alone adequate exercise as illustrated below.
Let’s follow the journey of Anne a 45 year old woman who is on the typical western path to chronic disease. Anne’s typical day starts with a bowl of cereal with Lite White, coffee with milk and one sugar. Morning tea is a muesli bar with a cup of white tea; lunch is a sandwich with ham, cheese and tomato, a piece of fruit and an orange juice. Dinner is typically meat and 3 vegetables, spaghetti bolognaise or take away Chinese or Thai. She doesn’t have time for any regular exercise apart from a walk on weekends. She typically works long hours and gets to bed too late so averages 6 ½ hours sleep. Over the years Anne has noticed that she is accumulating weight especially around her stomach area, she also has started to notice a few more aches and pains, is tired all the time and a recent blood test showed her cholesterol and blood glucose were on the rise. Although Anne doesn’t realise it her carbohydrate laden diet and lack of exercise has caused her body to produce an excess of insulin required to process all those carbohydrates. This together with constant life stresses and insufficient rest activates inflammatory pathways in the body which if left unchecked will eventually lead to high blood pressure, diabetes, high cholesterol and heart disease if left unchecked.
Anne is also constantly under the burden of constant physical, mental and emotional stress. Unfortunately for Anne stress also contributes to ageing. At a cellular level, stress ages cells by accelerating telomere shortening. Telomeres are the protective ‘caps’ at the end of the chromosomes. They naturally shorten with age but factors such as stress, overeating, inflammation and lack of exercise accelerate this process. The shorter the telomeres the greater risk of developing chronic diseases.
What Can We Do?
Diet and lifestyle are without a doubt the most important factors to avoid chronic disease and improve health and well being. Unfortunately our current diet comprising excessive grains in the form of bread, pasta, cereals, cakes, biscuits, hamburgers and chips with insufficient vegetables, fruits and healthy proteins and fats is fueling the epidemic of arthritis, diabetes, heart disease and cancer. In addition, modern farming practices have depleted the nutrients in our soils so the fruit and vegetables we do eat are often low in vital vitamins, minerals and phytochemicals which have important antioxidant and anti-inflammatory effects.
There are many things we can do to modify our diet. Start by reducing refined grains and sugars particularly white bread, pasta, potatoes, biscuits, cakes and sweets, avoid trans fats such as margarine, deep fried foods, hydrogenated vegetable fats and shortening. Eat at least three cups of fresh vegetables per day and two pieces of fruit. Eat at least two palm sized portions of healthy proteins such as eggs, oily fish, lean grass fed meat and legumes such as lentils and chickpeas. Healthy oils such as olive oil, avocado, raw nuts such as almonds should also be included since these are essential for healthy cells, cholesterol and joints. Aim for a handful of nuts or seeds and 2 tablespoons of healthy oils. Drink two litres of pure water per day. Also don’t forget to chew your food slowly and avoid overeating. The Japanese of Okinawa one of the longest living races in the world practice "hara hachi bu" which means stop eating when you are 80% full.
Secondly we can take supplements to counter the deficiency of nutrients in our foods as well as slow the ageing process. A typical naturopathic "Wellness Prescription" would include:
• A good multivitamin/mineral/antioxidant to prevent deficiencies, support against the harmful effects of stress and support the body’s detoxification pathways.
• Fish Oils or a good omega 3 supplement due to its anti-inflammatory effects which helps maintain healthy joints, brain, cholesterol and heart function. It is important to note that not all fish oils are equal. As fish is often contaminated by heavy metals, pesticide and plastic residues, you should choose a brand which has been tested and purified.
• Probiotics such as acidophilus and bifidus are essential to maintain good digestive function and immune support as 80% of our immunity is in our digestive system.
• Phytochemicals such as resveratrol, maritime pine bark, grape seed extract, green tea and turmeric. These compounds are potent antioxidant and anti-inflammatory agents support our mitochondria which are important for healthy energy production. As a result, they are very useful as a preventative agent against heart disease, dementia and cancer.
Thirdly we can exercise regularly. Studies have shown that 30 to 60 minutes 4 to 5 times per week reduces morbidity and mortality associated with heart disease and reduces cognitive decline. It is best to combine cardio and toning exercises such as brisk walking, swimming, cycling, gentle weights, yoga, tai chi and Pilates. Try to include some exercise conducted outdoors as this will help promote vitamin D production as deficiency of this vitamin is at epidemic levels. Remember exercise not only increases fitness levels but also promotes bone density, healthy blood sugar levels, stimulates our mitochondria and endorphins or "feel good chemicals".
Fourth: aim to live life to the fullest and treat every day as though it was your last. Nurture your spirit by spending time outdoors in nature, bush walking, gardening, swimming, etc. Make it a priority to spend time with friends and loved ones, meditate, pray, sing, get involved with community groups or just take up a new hobby. Whatever takes your fancy! It’s never too late!
Finally as well as regular dental and medical check ups make it a habit to regularly visit your naturopath, osteopath, chiropractor, massage therapist or acupuncturist to promote wellness management rather than waiting until you are sick or are in pain.
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