Optimum ageing: antiageing maxims

You can’t stop the ageing clock. But the latest research tells us you can slow it down a little. Dr Andrew Weil, one of the world’s leading experts on ageing, shares his top-three anti-ageing maxims, so you can look and feel your best – at any age. By Nikki Goldstein.

“What we see as ageing in many cases are diseases of lifestyle. When you address the lifestyle factors, such as diet, exercise and some form of relaxation, you can see a reversal of disease patterns and a general pick-up in energy. The aim of living well is to keep disease at bay for as long as possible, so that old age is not about lurching from one chronic disease state to the next. It is possible to age slowly and gracefully” – Dr Andrew Weil

1. Your are what you eat, so eat your way to good health

Dr Weil: “It’s pretty simple, really. Everyone needs to include more fresh fruit and vegetables in their diet.”

The science: According to The Cancer Council Australia (www.cancer.org.au), we should eat five serves of vegetables and two serves of fruit per day to hold diseases such as bowel, prostate and stomach cancer at bay, and to boost levels of antioxidants in the body.

Dr Weil: “I recommend eating less animal foods, because they’re harder to digest and as creatures that are higher up on the food chain, they ingest more toxins than lower-order animals.”

The science: Animal fats are associated with several diseases, including heart disease, breast cancer and some immune disorders. The Cancer Council specifically recommends people limit their consumption of processed meats, which are high in fat, salt and nitrates. However, the National Health and Medical Research Council recommends a moderate intake of meat: 65-100g of cooked lean red meat and poultry three to four times per week.

Dr Weil: “Olive oil is a must because it is high in antioxidants and lowers cholesterol. If you’re cooking or frying, only use olive oil. Learn the difference between ‘good fats’ and ‘bad fats’.”
The science: A small amount of fat is essential for health. Be selective by choosing healthier types of fats. The good fats you need are polyunsaturated and mono-unsaturated fats. The fats to avoid are saturated fats, as they can cause high blood cholesterol levels.

Good fats (polyunsaturated and mono-unsaturated)

• Olive, canola, sunflower, soybean, sesame and peanut oils.
• Polyunsaturated or mono-unsaturated margarines.
• Avocado.
• Nuts and seeds (such as sesame and sunflower).
• Oily fish (such as salmon, mackerel, sardines and tuna).

Bad fats (saturated)

• Butter, cheese, cream and ice-cream.
• Pastries, biscuits, cakes and chocolate.
• Fried takeaway foods.
• Fat on meat, bacon, sausages and salami.
• Coconut cream.
• Palm oil.

Dr Weil: “In our culture, we consume far too many processed foods and not enough whole grains and fibre.”

The science: The Cancer Council recommends we consume at least four serves (six serves is better, if you can manage it) of bread and cereals per day in order to maintain the good health of your bowel and digestive system.

Add these foods to your diet:

• Wholemeal or multi-grain bread, muffins or crumpets.
• Wholegrain breakfast cereals.
• Brown rice and rice cakes.
• Wholemeal pastas.
• Corn and oats.
• Cracked wheat.

Dr Weil: “To prevent inflammation, protect the brain and receive an intake of lean protein, eat more fish – especially oily fish such as salmon and mackerel.”

The science: Oily fish offers many health benefits, including relief for arthritis and inflammatory bowel disease.

Add oily fish to your diet: Swordfish, salmon, mackerel, trout, dory and mullet.

2. A little exercise – but not too much

Dr Weil: “I personally like to swim because it strengthens my heart, muscles, joints and bones, and gives me time out for contemplation as well. However, I tell everyone they should walk, because walking gives you enough cardiovascular exercise to prevent disease and slow down the ageing process.”

The science: To reduce the risk of cancer, heart disease, osteoporosis and type 2 diabetes, the Heart Foundation suggests we do at least one hour of moderate activity or 30 minutes of vigorous activity at least three times per week.

Dr Weil: “I don’t like to recommend minimum exercise requirements. Instead, I prefer to encourage people to have an active lifestyle.”

The science: The Cancer Council recommends the following tips to improve your activity quotient:

• Take the stairs, not the lift.
• Be active every day in as many ways as you can.
• Get off the bus or train a stop earlier.
• Go for a stroll at lunchtime.
• Have fun with your family.
• Join a walking group.
• Try something new, such as a different exercise class at the gym.

3. Think positive – it may change your life

Dr Weil: “Thinking happy, positive thoughts can have a major effect on your physiology, sending ‘happy’ chemicals through your body. Conversely, we also know that stress leads to depression and disease, so we need to find ways to think positively and combat stress.”
The science: In a nutshell, any activity or thought process that reduces stress and makes you feel happier has a de-ageing effect on your body.

Dr Weil suggests the following:

• Spend some time in nature every day.
• Listen to music that makes you feel good.
• Connect with others. Studies show that people who are socially isolated suffer from a range of diseases, including depression and poor long-term health.
• Spend time with people who like to practise healthy lifestyle habits – good habits do rub off.

In his book, Real Age: Are You As Young As You Can Be? (HarperCollins, 2001), Dr Michael Roizen suggests these practical ways to think more positively:

• Learn to recognise the conditions that stress you, and note your reactions to those conditions. Naming the problem is the first step towards solving it.
• Try to think about the situation you find stressful from a different perspective. Is it really that bad? Is there another way of looking at the problem?
• If you can’t avoid a stress-producing situation, approach it in a calculated way, taking steps to avoid the stresses.

Words: Nikki Goldstein. Photography: Steven Chee. Hair & make-up: Karen Hopwood. Styling: Nadene Duncan.