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Anti-Aging Strategies
By: Michael Lam, MD, MPH

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For fast reading, scan through the topic headings in BOLD BLACK, important conclusions in BOLD BLUE, and "Must Know" in BOLD RED. To jump to specific sections in this article, click on the respective LINKS in the Table of Contents.

Information presented here is for general educational purposes only. Each one of us is biochemically and metabolically different. If you have a specific health concern and wish my personalized nutritional recommendation, write to me by clicking here.


This is a summary of over 100 specific anti-aging strategies that took over a decade to compile.  Every strategy is based on scientific research backed by years of clinical experience. They are grouped according to the five pillars of anti-aging medicine: Diet, Exercise, Hormonal Enhancement, Nutritional Supplement, and Stress Reduction. Click here for the long version.

Those new to this should read this daily for the first 21 days. A thorough understanding of each strategy is critical before embarking on the journey. Do not adapt any strategy unless you know the reason and the consequences. Certain strategies are uniquely suited for you while others may not. Do what makes sense for you and you alone, as each body is different.

Do not attempt any quick transformation. Most transformation fails because of too high an expectation in too limited a time. Go slow, one step at a time. Your body has gone through a lifetime of damage. Recovery and rejuvenation is a process that works best when slow and steady. The path to anti-aging is a marathon and not a sprint.

Complete fulfillment of these strategies requires significant lifestyle adjustments for most. No one is expected to adopt 100 percent of the recommended strategies all the time. A successful execution of the anti-aging strategies takes generally from 1 to 3 years. Consider yourself doing well if you can follow 25% of the strategies within 90 to 180 days, 50 % of the strategies within 1 to 2 years, and 75% of the strategies within 2 to 3 years. The body is a miraculous machine. It is very forgiving and does rejuvenate, starting at the cellular level.

Expect to see some results 30 to 90 days after you have embarked on the strategies you have chosen. Select easy strategies first and slowly work your way into more difficult ones. Rome is not built in one day. Concentrate on learning, listening, and loving your body and it will take care of you.

While there is no absolute in life, it should be remembered that the law of averages still apply in anti-aging.

Most
• People who smoke don't get lung cancer.
• People who forget their seat belts don't die in traffic accidents.
• People who have unprotected sex don't contract AIDS.
• People who go on diets don't become anorexic.
• People who are sun worshippers don't get skin cancer.

Nevertheless, those who follow these anti-aging strategies statistically will generally feel

• Younger
• Healthier
• Lighter
• More energetic

Complete fulfillment of these strategies requires significant lifestyle adjustments for most. No one is expected to adopt 100 percent of the recommended strategies all the time. A successful execution of the anti-aging strategies takes generally from 1 to 3 years. Consider yourself doing well if you can follow 25% of the strategies within 90 to 180 days, 50 % of the strategies within 1 to 2 years, and 75% of the strategies within 2 to 3 years. The body is a miraculous machine. It is very forgiving and does rejuvenate, starting at the cellular level.

Expect to see some results after 30 to 90 days after you have selected those strategies you wish to embark on first. Select easy strategies first and slowly work your way into more difficult ones. Rome is not built in one day. Concentrate on learning, listening, and loving your body and it will take care of you.

Our life expectancy has already doubled in the past century, from 43 to 76 for those in developed countries. This is largely due to discovery of antibiotics and successful execution of anti-aging strategies such as these. They have worked in the past and will continue to work in the future. Longevity is 70 percent is determined by lifestyle and 30 percent related to genetics. What you can do is to work on the lifestyle related 70 percent today, since therapeutic modalities for the other genetically related 30 percent is still years away from reality.



Diet

Vegetables:

Do

Do eat more organic vegetables (they taste better and has 3 times more nutrient). The stronger the color, the better it is.


Do eat kale, spinach, green and red cabbage, broccoli, red and green leaf lettuce, romaine lettuce, cauliflower, zucchini, Chinese cabbage, bok choy, and cucumbers. These are all vegetables grown above the ground and are high in antioxidants, minerals, vitamins,  and fiber.


Do rinse your vegetables well to kill germs and spin it down well to prolong shelf life. Wash all fresh fruits and vegetables with cool tap water immediately before eating. Don't use soap on them. Scrub firm produce such as melons and cucumbers with a clean produce brush. Cut away any bruised or damaged areas before eating.


Do squeeze the air out of the bag if you intent to store vegetables. Fresh produce should be refrigerated within two hours of peeling or cutting.


Do Not

Do not eat iceberg lettuce. It is mostly water, low in fiber and nutrition


Do not eat underground vegetables such as carrots, yams, and potatoes that are high in sugar (high glycemic index) that can trigger diabetes. Mash potato is acceptable due to the addition of fat and milk during the cooking process.



Grains and sugar:


Do Not

Do not take refined sugar. Sugar addition is common and socially acceptable. It reduces your immune system function. Sugar in your food goes rapidly to your blood. When there is excess sugar in your blood, your liver may use it to make more triglycerides. This contributes to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs and in subcutaneous tissue folds. Over consumption of sugar is the leading cause of diabetes, heart attack, and cancer.


Do not take high glycemic index grains such as rice, wheat, and corn They cause a sugar spike increase in the blood and contribute to diabetes, obesity, and heart disease.If high glycemic food is combined with protein and fat in a meal (such as pizza), the glycemic index  is lowered, resulting in a slower release of sugar into the bloodstream.


Do not take corn or corn related products such as popcorn ( hard to digest and of minimal nutritive value), chips (high in fat). Corn is not a vegetable but a grain.


Do not take artificial sugar such as aspartame and artificial flavoring such as MSG. Both contain chemicals that produce well documented to damage your body.



Protein


Do
Do get protein from beans and legumes - make sure beans are well soaked for 48-72 hours to help digestion and cooked thoroughly in a crock-pot for at least 8 hour to break down harmful toxins.


Do get protein from raw seeds such as sunflower, pumpkin, sesame, and flax. The amount should be limited because these are also high in fat


Do get protein in limited amount from raw nuts such as Brazil nuts, cashews, and almonds. The amount should be limited because these are also high in fat


Do get protein from organic egg that comes from organic fed free range chicken. Egg white is one of the best and cheapest source of protein.


Do get protein from cold and deep water fish such as salmon and tuna. Avoid fish from costal waters that are easily contaminated with toxins such as mercury.


Do get protein from lean meat from animal . Lean meat from grass fed cattle not commercially raised grain fed cattle is preferred.


Do Not
Do not get protein from scavengers such as pork, ham, most bacon, shellfish, shrimp, lobster, crabs, and clams. They are often contaminated.


Do not get protein from processed, cured, smoked, or dried meats, such as bacon, sausage, ham, hot dogs, or luncheon meats.


Do not get protein from peanuts. Its is high in fat and often allergenic.


Do not get protein from soy unless it is fermented such as tempeh or miso.


Don't get protein from diary products including milk and cheese. Pasteurization is the problem as it destroys the nutrients and changes the structure of many enzymes. Cheese in small amount is acceptable. Yogurt from pasteurized milk should also be avoided



Fruits


Do
Do eat whole fruits high in fiber and low in sugar, but only in moderate amount, such as blueberry and apple.


Do peel all fruits and vegetables, unless they are to be thoroughly cooked. Wash your hands afterwards. If you cannot peel them, soak them for fifteen minutes in a solution made by adding one teaspoon of three per cent hydrogen peroxide to two quarts of water and then rinsing thoroughly with filtered water


Do Not
Do not eat bananas or watermelon that is high in sugars and limited in fibers.



Fat and Cholesterol


Do
Do eat plenty of deep and cold water fish like tuna and salmon that contains plentiful supply of omega-3 essential fatty acid


Do take flex seed, raw sunflower and pumpkin seeds


Do take butter. Even though a diary product, the amount of milk protein casein is small.




Do Not
Do not be afraid of the egg as a source of cholesterol. Choose organic egg from organic fed chicken. Cholesterol is a needed for healthy body. Moderate consumption of 1-2 eggs per day does not significantly increase blood cholesterol level if you are in good health. The best way to cook eggs is to hard-boil them. Organic eggs contain a 1:1 omega 6 to omega 3 ratio. Commercial eggs, on the other hand, contain up to 15:1 omega 6 to omega 3 ratio. Commercial eggs are not unhealthy due to the cholesterol but due to the excessive omega 6.


Do not eat trans-fat. This is the worse kind of fat you can take. Trans fat is found in margarine, doughnuts, cookies, pastries, deep-fat fried foods such as French Fries, potato chips, and imitation cheeses.




Fluids


Do
Do take pure filtered water only, preferably from reverse osmosis process. Bottled water is the next best. Take at least 10-12 glasses a day. Your body can process about one glass per hour. The excess is flushed out of the kidneys. Thirst is a sign of dehydration in its late stages. Keep a water bottle filled with water wherever you go during the day.


Do take fresh vegetable juice (not fruit juice). A 2-step extraction and press process is the best.


Do store water in glass and not plastic container.


Do drink more water when exercising. Drink up before you work out. Take in about 16 to 20 ounces of either water or sports drink one to two hours prior to activity. This extra fluid will help offset sweat losses; any excess will be excreted as urine before you work out. Take in 5 to 12 ounces of either water or sports drink every 15 to 20 minutes of exercise. If you work out for more than an hour, choose sports drink.




Do Not
Do not drink tap water, as it is full of contaminants and chlorine. Stay away from any drinks containing fluoride. If you have no choice, make sure that the tap water is kept at a rolling boil for at least five minutes.


Do not drink distilled water, unless for short term detoxification process because it can lead to de-mineralization with long term use due to its acidic properties.


Do not drink coffee. It is a stimulant and a diuretic. Heavy coffee drinkers should taper off slowly. 1 cup a day is acceptable.


Do not drink fruit juice, especially those that has a high concentration of sugar. Each glass of juice can contain up to eight teaspoons of sugar. Take fiber filled whole fruit in moderate quantity as an alternative.


Do not drink tea, including red, black, and green tea. Tea is a stimulant. Green tea contains antioxidants, but fruits and vegetables are better source. It also contains fluoride. Herb tea is acceptable as it is not really tea but herb that come in a tea bag.


Do not take soda pop. It is full of sugar and empty nutrition. Aluminum from can is toxic.


Do not take milk - not needed for adults, especially skim milk. Milk protein casein is the culprit, aside from the fact that milk is highly allergenic.


Do not over drink wine and alcohol. Drinking too much wine-or any alcoholic beverage-has a definite down side. Numerous studies suggest that consuming more than two drinks a day over the long term can raise blood pressure in some people and increase the risk for stroke and other diseases.



What, When and how to eat:

Breakfast - full (eggs and vegetable juice is best); Lunch - moderate; Dinner- small and early. Do take a walk immediately after meal to promote circulation.


Eat to 70% full. Maintain a diet of 1500-1800 calories a day if you are sedentary to achieve a target anti-aging weight at or slightly below your ideal body weight. (men= 106 pounds for first 5 feet in height plus 6 pounds for each addition inch above 5 feet; women= 100 pounds for the first 5 feet plus 5 pounds for each inch above 5 feet)


Only at lunch. Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. A few hours later, reactive hypoglycemia may ensure and you might wake up and not be able to fall back asleep. Late night snacks high in sugar also promote the release of cortisol, an pro-aging hormone you can do without.


Do not use to heat food as it changes the molecular structure of the nutrients. High frequency electromagnetic waves that alternate in positive and negative directions are used, causing vibration of food molecules up to 2.5 billion times per second. Heat created as a result can destroy the structure of vitamins


Chew food thoroughly (20 times each mouthful) before swallowing to aid digestion


Do not take too much water with your food that can dilute the digestive enzymes.


Do not take genetically engineered food. Available only since 1995, there is simply not enough information on the long-term heath effect. It is hard to conceive that there are no structural changes to the nutrients that have been genetically modified. The damage may be insidious, similar to smoking and it might require many decades of ingestion to observe an effect. The risks are not worthwhile to take.


Do not take irradiated food. From a nutritional perspective, irradiation is like exposing food to the equivalent of up to 1 billion chest x-rays depletes vitamins, often significantly. Especially vulnerable are A, the B-complex, C, E, and beta-carotene. For instance, irradiation destroys up to 80 percent of the vitamin A in eggs, and about half of the thiamin in wheat flour. Essential fatty acids can be damaged, as can amino acids. And, beneficial microorganisms are killed along with the harmful ones. Animals that ate irradiated food: premature death, fatal internal bleeding, a rare form of cancer, stillbirths and other reproductive problems, genetic damage, organ malfunctions and nutritional deficiencies, to name a few. Scientists have little or no idea whether irradiated food is safe for human consumption.



Diet Summary:

Take plenty of green leafy vegetables, moderate amount of lean meat from grass fed cattle, farm raised poultry and cold-water fish as a source of protein is acceptable. Avoid grains and underground vegetables such as potato and yam. Organic egg, raw nuts, and seeds are rich sources of protein. Fat is good, especially from cold water fish that is rich in omega 3 fatty acid. Stay away from trans-fat such as French Fries and cookies. Take pure filtered water only. Cook with olive oil (monounsaturated), coconut oil (already saturated), and butter. Eat a big breakfast, moderate lunch, and early and light dinner. Avoid dessert at night. Chew your food well. Eat to 70 percent full, and do not use microwave to cook your food.

Exercise

Do:
Do strength training exercise, especially with the large muscle groups (chest, back, and thigh) at least 3 times a week, 15 minutes each time to increase growth hormone secretion. Strength training induces the development of additional new muscle cells and more resilient tendons, ligaments, and muscles. Added strength improves neuromuscular control, which in turn protects you from injury. Strength training is especially important for the back, since lower-back pain is often caused by weakness of the abdominal and/or back muscles.


Do cardiovascular exercise everyday, 30 minutes total at 80% of maximum heart rate (maximum heart rate is equal to 220 less your age). Breaking up exercise into short bursts of activity throughout the day strengthened the heart just as well as one long workout. You can break down the 20 minutes into two sessions of 10 minutes each. Studies show that heart disease risk was found to depend more on how many overall calories burned. Men who burned 4,400 calories per week through exercise were nearly 40% less likely to develop heart disease than were men who used up only 1,100 calories per week. This effect held, regardless of whether the men walked, climbed stairs, or played sports. Don't forget that golf is not an aerobic sport.


Do flexibility training 5 minutes before and after each exercise session to warm up and cool down the muscle, ensure smooth join movement, accident prevention, and maintain good balance.


Do drink extra water when you exercise to avoid dehydration. Sports drinks are acceptable. Check the label - your sports drink should provide about 50 to 80 calories per eight-ounce serving (this translates to 14 g. to 20 g. of carbohydrates per serving.) After you finish an activity, drink two cups of fluid for every pound lost during your workout.


Do exercise in mid afternoon is the safest if you have no special preference. Often your body will tell you when the most comfortable time is. Follow your body rhythm for best results.


Do be consistent in your exercise program. The is the secret of success


Do create variety in your exercise program. Cross training is any fitness program that systematically incorporates a variety of activities to promote balanced fitness. Instead of just running or just swimming or just bicycling or just aerobics classes or just anything, cross training is participating in several different exercise activities.



Do Not
Do not over-exercise. The human body is not made to sustain the structural damage from a marathon. Its good for the ego but not for the body. Sustained over exercising can cause damage at a rate faster than the body's ability to heal. This will wear you out prematurely. Not only is there no upside to excessive training but by generating more free radicals than the body is prepared to scavenge, over training actually weakens the immune system and increases susceptibility to degenerative disease. Consistency is far more important than intensity.


Do not make exercise too complicate. A simple exercise program that can be done anywhere is the key


Do not compare yourself with others. Each person is unique and is at a different level of fitness.


Do not try to get fit by being active. You can become more active only by becoming fit.




Nutritional Supplementation

Do
Do take a well rounded multiple vitamin and mineral formula in optimal anti-aging dose to prevent oxidative stress. Different vitamins and minerals works on different parts of the cell. There is no one magic bullet. The body needs about 40 different micronutrients for optimum function.


Do take additional function specific nutritional supplements for aging conditions such as memory lost, high cholesterol, and high blood sugar, heart function, immunity, and cancer prevention.


Do take your supplements with meals to enhance absorption


Do take your supplements everyday.


Do take digestive enzymes and probiotics to enhance gastrointestinal health. Active cultures of Lactobacillus and Acidophilus promote normal flora in the gut.


Do take magnesium. 80 percent of the adult population is deficient in magnesium even by RDA standards. Magnesium, together with vitamin C and E, is a critical anti-aging mineral because it is required in optimal mitochondrial function. 500-1000 mg in divided dose is preferred. If you have diarrhea, back off and stay at the dose where no runs occur.



Do Not
Do not use supplement as a substitute of good whole foods.


Do not take Iron as part of an anti-aging supplement program unless you are anemic.


Do not take supplements if they smell bad.




Stress Reduction

Do
Do develop a personal stress reduction program uniquely suited to your lifestyle and likes. Do what is relaxing to you is the key. Do not compare with others. What works for one person may not work for another.


Do breath properly to reduce stresses and tensions of everyday life. Use your diaphragm and not your chest wall.


 
Do develop a close circle of trusted friends to share your stress.


Do take things in stride.


Do follow an exercise program. It is by far the best stress reducer.


Do Not

Do not avoid all stress. Some stress is necessary for a happy life.


Do not overeat or oversleep as an escape when faced with stress.


Do not overreaction and act emotionally. Take a break when faced with stress you cannot handle.




Hormonal Enhancement

Do

Do strength training of large muscle groups such as chest, back, and thigh three times a week, 15 minutes each time to enhance endogenous growth hormone release.


Do aerobics exercises 30 minutes each day to enhance endogenous growth hormone release.


Do restrict calorie intake. This has shown to promote growth hormone release endogenously


Do consider progesterone replacement and natural hormonal replacement therapy as alternative to tradition treatments of menopausal symptoms


Do consider nutritional supplementation such as vitamin E and evening primrose oil to modulate hormonal cycle for women. For men, prevention of Benign Prostate Hypertrophy and delay onset of andropuase through vitamins, herbs, and minerals are important.


Do take amino acids like glutamine that acts as a secretagogue to enhance endogenous release of growth hormone




Misc. Strategies

Do Use shower filter to avoid chlorine exposure from tap water during shower


Do keep the kitchen counter clean. Cutting boards, dishes, utensils, and counter tops should be washed with hot, soapy water and sanitized after coming in contact with fresh produce or raw meat, poultry, or seafood. Sanitize after use with a solution of one teaspoon of chlorine bleach in one quart of water. Leave your dishwashing sponge very dry and without any residue of organic material. Clean the sponge after you wash the dishes, and keep it away from the cutting board.


Do Watch out for toxic molds. Mold toxins (mycotoxins) may suppress the immune system and cause cancer. Refrigerators are a haven for mold, which loves to grow on bruised fruits and vegetables. If a hard food that is uncooked becomes moldy, cut and discard the moldy part and at least one inch of the food in each direction from the site of mold. ("Hard" foods include apples, broccoli, carrots, cauliflower, and hard cheese in chunks, garlic cloves, onions, pears, potatoes, squash and turnips.) If a soft food, juice or cooked leftover becomes moldy, throw it all away; do not attempt to salvage any of it.


Do listen to your body. It will tell you far in advance what is wrong. Every body is unique and different. Accept the fact that it is far more important listen to your body in addition to listening to your doctor.


Do expose your body to at least 30 minutes of direct or indirect sunlight per day. Small amounts of daily sunshine on our skin and in our eyes are critical to good health. Wear sunscreen as needed.


Do avoid electromagnetic field such as cellular phone, electric blanket, and a home near electrical plants. Avoid wearing metals, including jewelry.


Do take drugs only as a last resort. All drugs have side effects. Avoid Antacids and Acid Lowering Drugs. The body's first line of defense against intestinal infection is the acid produced by a healthy stomach. Stomach acid kills most of the bacteria and parasites that are swallowed along with meals. Strong suppression of stomach acid increases the risk of intestinal infection. It is also important to avoid unnecessary antibiotics. The second line of defense against intestinal infection is the normal intestinal bacteria, especially Lactobacilli residing in the small intestine. Antibiotics decimate Lactobacilli. In so doing, they increase the risk of subsequent intestinal infection.


Do see your doctor for routine medical checkup and to rid yourself of any toxic metals like mercury, lead, and arsenic in your body.


Do have daily bowl movement that should be effortless and odorless. Stool should not sink to the bottom of the bowl


Do inspect your urine. It should be clear to very light yellow color. Dark color could mean infection and dehydration, unless you are on B vitamins.


Do sleep in total darkness without night-light to maximize melatonin production. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and seratonin.


Do replace all silver amalgam dental fillings (actually contain 50% mercury). Avoid ceramic and porcelain crowns as they have metal in them. Use composites. Avoid toothpaste with fluoride.


Do follow a detoxification program, including regular fasting, skin brushing, colon cleansing, sauna, and steam bath.


Do pray in time of sickness. Numerous studies have confirmed the power of prayer in healing with statistical significance. Clinical studies have reported that heart patients who receive prayer have 50 percent to 100 percent fewer side effects.


Do not initiate too fast a lifestyle change that can act as a stressor to your body, especially if lifelong habits have been well established. Give yourself 1 to 2 years to transition to an anti-aging lifestyle slowly, one step at a time.


Do not stop smoking immediately if you have been smoking for a long time, but do stop sugar intake. Studies have shown that 65 mg of vitamin C is needed to counteract the free radical and oxidative stress damage of one cigarette.


Do not use anti-perspirants. Generally full of aluminum, which is a toxic substance and has been linked to Alzheimer's disease.


Do not use aluminum and stainless steel cookwares. Enamel coated metal or glassware is best as they are inert and will not add toxic metal to the food. Teflon coated cookware is acceptable provided it is not chipped.

Message from Dr. Lam

I hope you have enjoyed reading this article. If you have areas you don't understand,
or if you have a specific health concern, feel free to write to me by clicking here.

 
About The Author

Michael Lam, M.D., M.P.H., A.B.A.A.M., is a western trained physician specializing in nutritional and anti-aging medicine. Dr. Lam received his Bachelor of Science degree from Oregon State University, and his Doctor of Medicine degree from the Loma Linda University School of Medicine in California. He also holds a Master’s degree in Public Health. He is board certified by the American Board of Anti-Aging Medicine where he has also served as a board examiner. Dr. Lam is a pioneer in using nontoxic, natural compounds to promote the healing of many age-related degenerative conditions. He utilizes optimum blends of nutritional supplementation that manipulate food, vitamins, natural hormones, herbs, enzymes, and minerals into specific protocols to rejuvenate cellular function.

Dr. Lam was first to coin the term, ovarian-adrenal-thyroid (OAT) hormone axis, and to describe its imbalances. He was first to scientifically tie in Adrenal Fatigue Syndrome (AFS) as part of the overall neuroendocrine stress response continuum of the body. He systematized the clinical significance and coined the various phases of Adrenal Exhaustion. He has written five books: Adrenal Fatigue Syndrome - Reclaim Your Energy and Vitality with Clinically Proven Natural Programs, The Five Proven Secrets to Longevity, Beating Cancer with Natural Medicine (Free PDF version), How to Stay Young and Live Longer, and Estrogen Dominance. In 2001, Dr. Lam established www.DrLam.com as a free, educational website on evidence-based alternative medicine for the public and for health professionals. It featured the world’s most comprehensive library on AFS. Provided free as a public service, he has answered countless questions through the website on alternative health and AFS. His personal, telephone-based nutritional coaching services have enabled many around the world to regain control of their health using natural therapies.

 
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