Is age-related degeneration inevitable in everyone? Why do some of us seem to age faster than others? Are there things we can do to slow down the aging process? And, finally, is there some sort of “magic bullet” against aging (a holistic “fountain of youth”, if you will)?

For centuries, a legendary “elixir of life” has been one of the most sought-after prizes around the globe. The “Philosopher’s Stone” or “Stone of the Philosophers” was the central symbol of ancient alchemy, a mythical substance capable of turning base metals such as mercury into gold, as well as achieving immortality.

But does such a substance exist? Are we perhaps getting closer to its discovery? It certainly seems that way, with advances in modern medicine resulting in life expectancies that are far greater than ever before… But are we actually living longer? The answer may surprise you.

The truth is, although life expectancy has increased almost exponentially since the industrial revolution, life span (or the maximum number of years a member of a species can live), has not changed at all. In fact, myths still circulate about certain groups of people such as the Hunzas of Pakistan, Georgians of the Caucasus, and inhabitants of Andean villages in Ecuador, who are reported to have lived as long as 125-150 years.

To better understand this, we have to look at definitions:

“Life Span”: the maximum number of years a member of a species can theoretically live.

“Life Expectancy”: the average number of years an individual is expected to live in a given population, based on recorded data.

In 1900, the average life expectancy was 45 years. Now it is 75.6 years for men and 80.8 years for women. But if we look at what was really responsible for this increase, we find that it’s almost entirely due to decreased infant mortality rates. If we take infant mortality out of the equation, life expectancy has really only improved a maximum of 6 years during this time. In adults reaching 50, it’s increased only a few years at best. So it’s important that we don’t conflate life expectancy with a perceived rate of aging. They are not the same thing.

Another term we should be cognizant of is “Health Span”, which refers to the number of years we can live while still enjoying good health. And this should be our true goal.

What Causes Aging?

Obesity, smoking, and alcohol abuse all contribute greatly to shortened health span and in many cases are the underlying contributors to the majority of the top 10 causes of death. The reason for this has to do with the body’s toxic load – that is, how much stress we are able to withstand physically, before our bodies begin to break down (think wear and tear on a car – if you never change the oil, drive recklessly, and don’t keep it weather-protected, it simply won’t last as long before it needs repairs).

But isn’t some aging the result of genetics? Are some of us just victims of a particularly unlucky genetic predisposition that causes us to develop symptoms of aging sooner than others, and there’s nothing we can do about it?

Well, yes and no.

There are 2 types of aging theories in the scientific literature: “Programmed Theories”, which put forth the idea that there is some sort of “genetic clock” that determines when old age sets in, and “Damage Theories”, which suggest aging is the result of cumulative stress on the body’s cells – from alcohol, smoking, drug-use, poor food choices or what have you. My opinion (as well as the opinion of many other health professionals), is that both theories are valid.

Do some of us possess a genetic predisposition to premature aging? Yes. But that does not mean that it’s inevitable. One of my favourite quotes by plant-based Dr. Caldwell Essylstein is “Genetics loads the gun and lifestyle pulls the trigger”. What this essentially means is that it is our habitual behaviours and decisions that are the deciding factor in when those aging genes are activated.

Free Radicals & Antioxidants

One of the main ways our cells are damaged by stress and toxins is through the production of free radicals, which are highly reactive molecules that can bind and destroy cellular compounds in the body. Free radicals can be the result of our environment or from ingested foods, drinks, or other substances. They can also be produced within the body during chemical reactions. Most of the free radicals in our bodies are produced this way during basic processes like digestion, inflammation or detoxification. So any extra exposure to environmental or dietary free radicals increases the free radical load on the body, and accelerates the aging process.

Cigarette smoking is a good example. Many of the detrimental health effects of smoking are due to the inhalation of extremely high levels of free radicals. Other external sources of free radicals include radiation, air pollution, pesticides, fried or barbequed foods, alcohol, and solvents found in cleaning products, paints, and other household chemicals.

Free radicals have been linked to virtually every age-related disease, from atherosclerosis to cancer, Alzheimer’s, cataracts, osteoarthritis, and immune deficiency. Most free radicals are toxic oxygen-containing molecules… Seems ironic, doesn’t it, that oxygen, which sustains our life in one sense, can also be responsible for much of the destruction and aging of the cells in our bodies.

If we think back to the car that is not being maintained properly, oxygen reacts with iron to form rust. Similarly, in its toxic state, oxygen is able to oxidize cells in our body. Telomeres, which are segments of DNA that shorten as we get older, are especially susceptible to oxidative damage, which is one of the reasons oxidation from free radicals causes aging.

Obviously the best policy in any anti-aging program is reduced exposure to free radicals, but another handy tool you may have heard of is a group of nutrients called “antioxidants”. Their name literally means “anti-oxidative damage”. These include nutrients like Vitamins A, E, C, selenium and zinc, which operate as free-radical “scavengers” in the body. So much so that levels of antioxidant enzymes and dietary antioxidants are actually one of the determining factors in the life span of mammals. Humans live longer than chimpanzees, cats, dogs, other animals, for example, because we have higher levels of antioxidants within our cells.

Some foods are higher in antioxidants than others, and the three major ones (Vitamin A, Vitamin C and Vitamin E) you can find in brightly-coloured fruits and vegetables, especially purple, blue, red, orange, and yellow. And although eating more fruits and veggies is always a good idea, flaws in our modern food system (such as pesticide-and-herbicide use, premature harvesting, shipping long distances, and soil degradation) make it difficult to get high enough levels of these nutrients from diet alone. And this is where supplementation comes in.

Supplements

Vitamin C

One of my favourite whole-food Vitamin C supplements is Acerola Cherry powder (Flora is a good brand). Acerola cherries are the richest plant-source of Vitamin C, providing 14 times more than oranges. Just one scoop provides all the Vitamin C your body needs in a day.

Resveratrol

Another category of antioxidants are the flavonoids found in dark chocolate, tea, and red wine. Resveratrol is a popular one that many people reference when they suggest that red wine is, in fact, “good for you”. And although red wine is probably the healthiest of alcoholic beverages, a bowl of blueberries will provide the same anti-aging benefits of resveratrol without the toxicity of alcohol. The same goes for dark chocolate – although it is a powerful source of antioxidants, the benefits are very much dose-dependant, and too much can definitely put stress on the body and negate any desired effect.

A better option is to take a high-quality Resveratrol supplement, which will provide the appropriate levels of antioxidants in a given dose without the negative effects of sugar or alcohol.

Sulfur-Containing Amino Acids

Another class of antioxidants are sulfur-containing amino acids such as cysteine and methionine, which are precursors to glutathione, an enzyme which studies show is critical for binding and eliminating toxic compounds in the body and preventing cellular damage. NAC (which is just another designation for the amino acid cysteine), serves as a powerful antioxidant, boosting glutathione levels and assisting in Phase II liver detoxification. It’s a great option for anyone suffering from excess toxicity, high blood sugar, hormonal imbalances, and/or skin problems – all of which can be related to liver congestion.

Ubiquinol & Astaxanthin

Another supplement worth mentioning is COQ10, an essential nutrient that acts as an antioxidant within the body, among many other benefits. As a coenzyme, CoQ10 helps other nutrients work properly. The reason it’s not considered a “vitamin” is because all animals including humans can make small amounts of coenzymes on their own, without the help of food. So why supplement with it? Although the body has the ability to make some CoQ10, our CoQ10 production naturally declines as we age, just when we need to defend our cells the most. Some other contributing factors to CoQ10 deficiency besides aging and genetics include chronic diseases, high levels of oxidative stress (again, think smoking and drinking), B vitamin deficiency, mitochondrial diseases, and Statin drug use.

Within mitochrondria, CoQ10 has been found to protect membrane proteins and DNA from oxidative damage and neutralize free radicals that directly contribute to nearly all age-related diseases (heart disease, cancer, diabetes, neurological disease, and more). It’s important to note that, in order to do this, CoQ10 must first be converted into its active form, called Ubiquinol. So by supplementing directly with ubiquinol, we bypass the conversion process and get much higher levels of bioavailability than we would with standard CoQ10. Although the exact absorption rates vary depending on a person’s age and health status, studies show that ubiquinol can be up to 8 times more absorbable than CoQ10.

Another supplement than has been called the “King” of antioxidants is astaxanthin – one of the most potent carotenoids found in nature. This powerful pigment gives certain seafoods a red-orange hue and has been shown to support healthy vision, brain and heart health as we age. It’s also great for fertility and inflammatory conditions such as arthritis. Its ability to fight free radicals has been shown to be 6000 times higher than Vitamin C, 550 times higher than Vitamin E, and 40 times higher than beta-carotene.

In addition to boosting brain and heart health, astaxanthin benefits our skin as well. Studies show that it can improve the overall appearance of skin texture and moisture as well as treat certain skin conditions such as wrinkles, age spots, sun damage – even atopic dermatitis and eczema.

Fish Oil

Another really important class of anti-aging nutrients is Omega-3 fatty acids. Whether you are getting them from fish oil, krill, algae, or another Omega-based supplement, getting your daily dose of Omega-3’s is crucial when it comes to healthy aging. Perhaps most well-known for their beneficial effects on heart health, Omega-3 supplements bring a lot more to the table – from lowering your risk of age-related macular degeneration, to a reduced risk of dementia, joint pain and arthritis, to enhancing sleep and even skin quality.

Exercise & Collagen

Although repeated stress on the body may seem counter-productive for increasing longevity, research has shown that for every hour of responsible and nutritionally-supported exercise, there is a 2-hour increase in longevity. In fact, individuals who are not physically active have an eightfold greater risk of having a heart attack or stroke than do physically fit people.

By the time most people reach the age of 80, their muscle mass is a little more than half of what it was in their 20’s. Similarly, collagen production and bone density gradually decline as we age, and all of these factors are linked to decreased vitality, poor balance, slower movement, more falls, and increased fractures. Besides preventing all of these issues, exercise and increased muscle mass is associated with a healthier heart, improved joint function, arthritis relief, better antioxidant protection, blood sugar control, and a healthier weight.

A high-quality collagen supplement not only supports exercise and prevents injury but also prevents the degeneration of all connective tissue as we get older. This includes skin, hair, nails, bones, joints, and digestion. So it keeps us both looking and feeling young! Ideally, look for an organic, grass-fed collagen that is free of hormones and antibiotics. It’s a good idea to take collagen with Vitamin C (or a collagen supplement that has Vitamin C in it), which acts as a co-enzyme for collagen absorption. Collagen is a great option for post-surgery healing, preventing wrinkles, arthritis relief or other joint pain, bone density, and indigestion or Leaky Gut syndrome, as it helps to heal the lining of the gastrointestinal tract.

This is a question I’ve been getting a lot lately, so let’s clear this up once and for all.

Fake meats are all the rage right now (Beyond Meat, the Impossible Burger, LightLife, etc.). Like many products on the market, they fall into a bit of a grey area in terms of how they fit into a healthy lifestyle. We like to label foods as “good” and “bad”, but unfortunately the world of nutrition is not so black-and-white, and in many cases (including this one), we need to ask ourselves: What are we comparing it to?

If the choice is between a Beyond Meat burger and an organic, grass-fed, free-range beef burger, the beef burger is by far the healthier option. But if you are choosing between a Beyond Meat burger and a standard fast-food burger from factory-farmed (aka hormone-and-antibiotic-pumped) meat, Beyond Meat wins by a landslide.

Industry has recognized a trend and has begun to use the term “plant-based” as a marketing ploy. In many products (Lenny & Larry’s protein cookies are another example), the “plant-based” label has become synonymous with “non-animal”, and carries the connotation of health. “Plant-based” and “non-animal”, however, are not the same thing. Truly plant-based foods contain mostly plants, but so-called “plant-based” burgers, in truth, are mostly chemical fillers and additives. In other words, they are highly processed food products that do not have a place in a whole-foods, plant-based diet, except for as an occasional treat.

So, are “plant-based” burgers healthy? No. But are they healthier than a Big Mac? Without question. And they do have some redeeming attributes; Many vegans and vegetarians appreciate having a great-tasting, cruelty-free option when they go out to eat with friends. These options are also useful for people looking to transition to a vegan or vegetarian diet. Furthermore, industrial agriculture is now the leading cause of environmental destruction, species extinction, and ocean dead-zones on our planet. Many people who do not choose vegetarianism for the health or ethical benefits choose it for environmental conservation.

It’s worth mentioning that I personally follow a whole-foods, plant-based diet. The plant-based way of eating can be extremely alkalizing (non-acidic and cancer-fighting), anti-inflammatory, and nourishing for the body. I’m a big believer in the capacity of plants to restore most of us to balance and wellness. I would not, however, call the Beyond Meat burger “plant-based”. Having said that, I do indulge from time to time, because #moderation.

My personal favourite TRULY plant-based burgers are Hilary’s Veggie burgers, which are certified organic, vegan, gluten-free, soy-free, and corn-free. They contain:

• Whole grain millet
• Kale
• Spinach
• Expeller-pressed oil
• Sweet potatoes
• Potato starch
• Ground flaxseed
• Sea Salt
• Apple Cider Vinegar
• Dried onion
• Granulated Garlic

That’s it! Hilary’s burgers are available in the freezer of the Natural Foods section of most grocery stores. Sometimes, if you’re lucky, they go on sale. That’s when I stock up!

To learn more about the environmental impact of industrial meat production, check out the documentary Cowspiracy (available on Netflix), and/or this shorter video by Kinder World.

One thing you may not know about me is that I have osteopenia. To be completely transparent, this is not new. But I only recently became aware of it.

Osteopenia is characterized by a demineralization of the spine and pelvis, as determined by a bone mineral density test. A T-score between -1.0 and -2.5 at the total hip, femoral neck, or lumbar spine designates osteopenia, while a T-score lower than -2.5 is considered osteoporosis. Both conditions are usually without symptoms until a severe backache or a spontaneous pevlic or vertebral fracture occurs.

Although there are many causes of low bone density, one of the most common is amenorrhea, or the cessation of menstrual periods. This is why osteoporosis is most common in postmenopausal women – the drop in estrogen increases the rate of natural bone loss. Although I have had a regular, healthy cycle for many years now, the periods that I missed in my early reproductive years as the result of an eating disorder caused long-term damage to my skeletal composition.

Most women reach peak bone mass around the age of 28, after which bone density gradually declines. I am fortunate to have a doctor who caught my condition just in time to do something about it. I thought it might be helpful to share what I’m doing here, for anyone with a similar diagnosis:

1) Milk & cheese is not the answer.

Studies show that the healthiest and safest forms of dietary calcium are not found in dairy products, and in fact the countries with the highest rates of dairy consumption also carry the highest rates of osteoporosis. A better course of action is to include calcium-rich plant foods in your diet, such as green leafy vegetables, almonds, tahini, organic tofu, legumes, and certain types of algae. Besides calcium, these foods also contain other important vitamins and minerals which may be just as (if not more) essential for bone health.

2) Stay as alkaline as possible.

The body buffers excess acidity by pulling calcium from the bones. Over time, this can result in bone loss. Foods that promote acidity include coffee, refined sugar, and animal protein. Soft drinks are one of the biggest contributers to osteoporosis, and should be avoided at all costs. Besides the high sugar content, these drinks are high in phosphates, which lead to high phosphoric acid and lower calcium levels in the blood.

3) Engage in regular strength-training and/or weight-bearing exercises.

In terms of lifestyle factors that contribute to bone health, exercise is THE major determinant of bone density. Both weight-bearing and strength-training exercises stimulate the development of osteoblasts (our bone-building cells). This type of exercise has also been shown to reduce the risk of falls and fractures by as much as 75%. Weight-bearing exercises can be as simple as walking or yoga, and strength-training can be done with the use of weights or resistance bands.

4) Invest in a high-quality bone-building supplement.

Bone health results from much more than just calcium intake. In fact, research shows that other minerals may be even more important than calcium. Magnesium, for example, helps us build bones that are tough but pliable, like bamboo, while calcium creates bones that are more like chalk (hard but brittle). A quality bone building supplement should include a good ratio of magnesium to calcium, as well as Vitamin D3, Vitamin K2, zinc, boron, and silicon. Some also include collagen, which helps to build protein matrix and connective tissue.

As with most chronic health conditions, the most effective approach to osteopenia or osteoporosis is prevention. The risk of developing osteoporosis may be reduced by optimizing peak bone mass in the younger years and minimizing subsequent bone loss with aging. I am immeasurably grateful to my doctor (of whom I’ll admit I wasn’t a fan at first), for reviewing my medical records and sending me for the appropriate tests, even before symptoms were obvious. Now I can get down to the business of healing.

Care to join me?