By Jaime Joshi Elder
With the exception of Paul Rudd and Keanu Reeves, all of us are getting older and dealing with everything that comes along with aging – more wrinkles, a slower metabolism, lower testosterone and creaking joints.
While most of us can’t tap into the secrets of immortality like Hollywood’s leading men have, there are a few tricks we can start incorporating into our lives to ensure we look as young as we feel.
- Drink Less/Drink More
A glass of Cab with dinner or an icy cold beer at a ballgame are great and in the case of red wine, might even be beneficial but drinking in excess is doing more harm than you might realize.
The Center for Disease Control defines heavy drinking as 15 or more drinks a week for men.
In addition to being dehydrating and damaging to the skin which makes you look older, excessive alcohol consumption can lead to the risk of stroke, high blood pressure, liver disease and according to Stanford University researchers Edith V. Sullivan and Adolf Pfefferbaum, excessive drinking increases the risk of cognitive and neurological issues like dementia.
Put down the cocktail and pick up a water bottle.
We all know drinking water is vital to daily functioning but staying adequately hydrated might help slow down the aging process and prolong a disease-free life, according to research from the National Institutes of Health.
Around 13 cups a day (or 104 oz) is recommended for men – more if you work outside, are physically active or live in a warm climate like South Florida.
- Better Living Through Chemistry
Testosterone levels decline at a rate of 1% annually after the age of 30. This can mean anything from a decrease in muscle mass to a lower sex drive to hair loss to mental health issues like anxiety and depression.
“Declining hormone levels are a natural part of life,” said Dr. Saulis Banionis (pictured above) of Palm Beach Antiaging and Regenerative Medicine. “However, just because it is natural – there are still steps we can take to restore hormonal balance.”
“My practice uses Bioidentical Hormone Replacement Therapy. These hormones are identical in molecular structure to those produced by your body,” said Dr. Banionis. “Every patient that comes in for this treatment gets a comprehensive evaluation and unlike conventional hormone replacement therapy, our BHRT treatment plan is tailored to each patient’s unique hormone profile. In addition to serving the patient’s hormonal needs, BHRT has been associated with potential long-term health benefits, such as reduced risk of osteoporosis, heart disease and cognitive decline.”
If planning on utilizing HRT, make sure to consult with your healthcare provider to determine which treatment option is best for you.
- Mind-Body Connection
It’s no secret that staying active is the key to living a healthier and longer life. Aerobic exercise can improve the circulation and cardiac health as well as boost the immune system and strength training not only maintains muscle mass but also improves bone health and reduces the risk of osteoporosis – a symptom of low testosterone.
However, more and more research is showing a connection between glucocorticoids and speeding up the aging process.
Also known as the stress hormone, the glucocorticoid cortisol is a steroid hormone produced and released by your adrenal glands and helps regulate everything from your blood sugar to your metabolism to your sleep cycle to inflammation in your body.
It is also known as the “Fight or Flight” hormone and regulates your body’s response to stress causing an elevated heart rate, muscle tenseness and the constriction of blood vessels. While in a moment of real or perceived danger, this can be life-saving – a constant state of stress and elevated cortisol levels in the bloodstream can be detrimental.
UCLA researcher Dr. Helen Lavretsky and Director of the Center for Cognitive Medicine in the Department of Psychiatry at Vanderbilt University, Dr. Paul A. Newhouse state that sustained elevated levels of glucocorticoids can present serious health risks including hypertension and hippocampal atrophy – one of the markers for Alzheimer’s Disease.
The mind-body connection is crucial to anti-aging and researchers state that practicing low impact forms of exercise such as yoga and pairing it with mindfulness and meditation can lead to a decrease in the cortisol-driven stress response in both mind and body.
- Eat This, Not That
American eating habits have long been the source of both concern and mockery across the globe. We are, after all, the country that deep fried butter and served it with chocolate-covered bacon at the OC Fair.
We owe it to ourselves and our bodies to eat a well-rounded diet that suits our needs.
Superfoods like goji berries and wheatgrass line grocery store shelves across the country but most medical professionals will state that there is no one magical elixir to promote anti-aging and that you’re better off eating foods from the MIND Diet.
Developed by Dr. Martha Clare Morris and colleagues at Rush University Medical Center, the Mediterranean-DASH Intervention for Neurodegenerative Delay diet not only targets neurological health but also features foods high in antioxidant properties and heart-healthy foods such as lean proteins like chicken and fish, lentils and leafy green vegetables.
And it makes small allowances for processed foods, so if you’re craving it, get the ribs and fries from Flanigans tonight but maybe have a salad for dinner tomorrow.
- Slather Up
Everyone looks better with a tan, right?
Wrong.
Now that we know more about the damage that UV rays can cause, we’re all a lot more cognizant about protecting ourselves from the sun.
“Wearing sunscreen is one of the easiest things you can do to protect yourself,” said Dr. Banionis.
He encourages everyone to slather up on SPF and to make it a part of your daily routine, same as washing your face and brushing your teeth.
“A new study from Queensland, Australia actually found that regular sunscreen use protects against the effects of photoaging like wrinkling, spotting and loss of elasticity,” he said. “People who wear sunscreen daily were 24% less likely to show increased signs of aging.”
It’s about more than just looking better and aging well. Increased unprotected UV exposure will also increase your risk of skin cancer. Living in South Florida, consistent sun protection is crucial. Especially when you consider that having five or more sunburns doubles your rate for melanoma.
“Although melanoma only accounts for 1% of skin cancers, it causes the largest proportion of skin cancer deaths. With early detection, the five year survival rate for melanoma is 99%,” said Dr. Banionis.
“So, my advice to you? Exercise regularly, eat a varied and nutritious diet, manage your stress and come and see me if you’re interested in learning more about hormone replacement therapy,” he said. “But above all, trust me on the sunscreen.”
***
About Dr. Banionis
Saulis Banionis, M.D. is board certified by The American Academy of Anti-Aging Medicine and was trained extensively in aesthetic and regenerative medicine to become an expert in anti-aging medicine. He incorporates state-of-the-art regenerative techniques, such as stem cell therapy and PRP, which help to restore function and repair damaged tissues. He is an expert in minimally invasive techniques using live imaging, such as fluoroscopy and ultrasound-directed needle guidance, to deliver biological products to areas of tissue damage precisely. Dr. Banionis is one of a select few physicians in South Florida to be certified and fellowship-trained in Stem Cell therapy, a member of the American Academy of Anti-Aging Medicine, and certified by the International Association for Physicians in Aesthetic Medicine. He has also worked as a Medical Expert for the Florida Board of Medicine.