Anti Ageing rules for men
Remember when you felt immortal ? For most of us, the days we feel like a superhero are few and far between. Age is our Kryptonite and we are all showing the stresses of life. We haven’t yet cracked the code of immortality, but science is vaulting onward and you can now cheat your way to sustained “youth”. Cutting-edge developments can improve the quality of your DNA strands, reducing some cancer risks and enhancing life expectancy.
The problem You may be 28; sadly the mirror suggests otherwise.
The solution Have your telomere length tested. If each strand of DNA in your body is a shoelace, telomeres are like the nylon end-caps: they stop the DNA from fraying. As we age, they shorten and eventually vanish. By testing, you can see how your chronological age compares with your biological age.
What you need Telomerase, taken as a capsule called TA-65, is an enzyme that can increase your telomere length, reversing cell age. When given to fruit flies, it doubled their life expectancy; when given to elderly, grey-haired mice, they became brown-haired again. In humans, it reduces the risk bowel cancer by 30 per cent.
What else you can do To protect your DNA from oxidative stress, wear a factor-50 sunscreen every day. The ZO Skin Health range contains melanin, which encourages the natural pigment in your skin.
The problem Thin on top? Is there prostate cancer in the family?
The solution Block two aromatase enzyme processes. There are two enzymatic processes which take the testosterone you have made (interesting how it all comes back to the big T) and convert it either to oestrogen or dihydrotestosterone – which leads to male baldness and prostate cancer, as well as man boobs, erectile dysfunction and infertility.
What you need To block both processes. Here’s the bad news. Less booze. Alcohol is an aromatising chemical, with hops (beer) being particularly bad. This is the single most important change. Harder, shorter exercise. Stress and endurance exercise can also drive aromatisation; HIIT and strength training are fantastically good for testosterone and HGH production. Less sugar. I hate to be the bearer of bad tidings n’all, but stay away. Be aware of plastics. Plastics used in the food industry may have an effect that mimics oestrogen; especially bad is food heated in a plastic container.
And here’s the good news: More than 300 foods are aromatase inhibitors and help prevent testosterone being converted to oestrogen. Think olive oil, coconut oil, avocado, kale, cabbage, cress, white button mushrooms and rosemary.
What else you can do Go to bed earlier. A reduction from nine hours to under six hours sleep a night halves testosterone levels, which puts you very much on the wrong foot before the day’s begun.
The problem You live on tuna steak; you work out; you can’t fit into your trousers.
The solution Human Growth Hormone (HGH). Last year everyone was excited as they recognised the damage sugar can do. Now the great topic du jour is hormones and their importance in anything from body shape to wrinkles to depression. Levels of HGH peak in our twenties, then decline, often with alarming rapidity. Low HGH relates to a catabolic state, in which your body is breaking tissue down in order to release energy. However, your body first cannibalises your muscle tissue, rather than the fat in your spare tyre. This state can be triggered by not getting enough sleep. Or even by getting enough sleep, but of the wrong kind. (If you go to bed stressed you may not drop into the deep REM state in which HGH is manufactured.)
What you need The ideal solution would clearly be to move to Umbria and live with the rhythms of the sun. Alternatively, have HGH injections. The people who have these have found that they have lost up to a third of their body fat with no other lifestyle changes. What’s more, restoring your HGH levels will slow down ageing and enhance your immune system.
What else you can do Take high-quality supplements of vitamin C, Omega 3 and vitamin B5.
The problem You used to be high octane. Now you’d like to curl up with a book.
The solution Vitamin D and magnesium. Half of the UK are vitamin D deficient, and it is the No1 cause of chronic fatigue and tiredness. Some kinds of depression, and certainly the seasonal affective disorder (SAD) blues, relate to this. Known as the sunshine vitamin, Vitamin D is synthesised during periods of bright light – but only when the sun is at least 45 degrees in the sky. Without sufficient light (you live in Britain!), it’s better taken as a supplement or in fat-rich foods, including oily fish, eggs and butter. Magnesium deficiency relates to muscle fatigue, weakness and a feeling of tiredness. It is found in nuts and seeds, and leafy green vegetables and pulses should be eaten daily.
What you need HGH is central to the zip, pizzazz and general vigour you feel on waking up. Fasting for 24 hours at least once a week raises HGH production. Good foods include grass-fed beef, tuna, lamb and walnuts. To raise your HGH, at least 40 per cent of total daily calories should come from protein.
What else you can do Start early. To prevent energy crashes you want balanced blood sugar levels; for most men this means having a high-protein breakfast within 45 minutes of rising.
The problem It isn’t so much you can’t get it up, as you really don’t want to.
The solution Extra testosterone. This might seem obvious, but bear with us. If you are tired and your diet is poor, your body may not manufacture adequate amounts. So, you aren’t being unmanly – rather, your testosterone just isn’t there.
What you need Combat “cortisol steal”. If the body is stressed over a long period of time, it may produce too much cortisol. The body “steals” the resources that would otherwise go into making the hormones DHEA and testosterone. Take testosterone in a topical cream, as a sublingual capsule or in an injection.
What else you can do Take zinc; it is often as effective as a testosterone injection. Oysters are known as aphrodisiacs for their high zinc levels and so are shellfish, oily fish, lamb and nuts.
• Meditate To slow your mind down at the end of the day, to help you stay calm and centred; even ten minutes a day will show results.
• Chew So many crucial micronutrients are not digested if you don’t break down your food.
• Eat a varied diet To maximise your micronutrients, eat as many different meats and vegetables as possible.
• Make love In case we need an excuse, sexual activity increases testosterone and lowers cortisol levels.
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