In an earlier post, I listed ten tips to live younger longer. Since many of those items focus on physical aspects, I wanted to take some time to share ways you can keep your mind and spirit youthful, too. Once thought to be hard-wired after early childhood, the brain actually has a remarkable ability to change and heal itself. Known as neuroplasticity, this remodeling due to our environment, behavior, and feelings happens throughout our lives (you can read more on the fascinating science around brain plasticity here). Given the flexibility of your brain, how will you rewire it to help you live younger longer? Try these suggestions for maintaining mental vitality.
Meditate
I know, I know. I’m always going on about meditation. But when something so simple is also so incredibly powerful—and proven to work—how can I not keep talking about it? When it comes to keeping you young, meditation has been shown to actually change the brain. Sara Lazar, a neuroscientist at Harvard Medical School and Massachusetts General Hospital, conducted studies involving brain scans of meditators. She found that people who had been meditating for a long time had increased grey matter in the auditory and sensory cortex, which she attributes to the mindful attention paid to breathing, sounds, and other stimuli during meditation. She also discovered more grey matter in the frontal cortex, the part of the brain associated with memory and decision making. According to Lazar, meditators in their fifties had the same amount of gray matter in one part of the prefrontal cortex as people in their twenties in spite of the fact that the cortex is known to shrink as we age. Why not incorporate this brain-boosting practice into your life? You can even learn how to meditate using a smartphone app—check out some of my favorites here.
Play
Have you seen ads for brain-training games and wondered if they were legit? According to recent research, the answer is yes. A new study found cognitive training increased the energy efficiency of participants’ brains. In the randomized clinical trial, adults aged 56 to 71 were either given twelve weeks of cognitive training or assigned to one of two control groups. Measuring brain activity, researchers found those in the cognitive training group showed significant increase in the association between reaction time and frontal lobe activity compared to the control groups, meaning their brains didn’t have to work as hard to perform tasks. The study’s authors hope their findings pave the way for further research that attempts to harness the potential of the aging brain. As Dr. Sandra Bond Chapman, Center for BrainHealth founder and chief director, told ScienceDaily, “To counteract the pattern of age-related losses and even enhance the brain’s inner workings by ‘thinking’ in smarter ways is an achievable and highly desirable goal.” And alzheimers.net says games that challenge your memory and mental agility may help strengthen the neural connections in your brain. Instead of spending your lunch break mindlessly scrolling through your social media feeds, why not spend a few minutes training your brain, and potentially warding off age-related decline in the process?
Socialize
It’s probably a given that loneliness takes a toll on your mental health, but did you know it can actually affect your genes—and maybe even shorten your life? Research suggests being lonely can have a negative impact on telomeres, the segments of DNA at the end of our chromosomes that shorten each time a cell divides and may indicate how long we’ll live. Longer telomeres are associated with slower aging, fewer age-related diseases, and generally greater life spans. In a study of African grey parrots in captivity, those who were housed alone had shorter telomeres compared to those who lived with a companion bird. This finding supports a growing body of evidence showing that social isolation and other stressors can be detrimental to our telomeres. Loneliness can also increase your risk of depression, cognitive decline, heart disease, and other serious conditions in ways similar to obesity and smoking. Schedule a dinner with a buddy you haven’t seen in a while or take your spouse out for a night on the town. You could also consider volunteering in your community, which gives you a chance to help others while you interact with them.

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10 Tips to Live Younger Longer (07/24/17)

“You’re only as old as you feel.” While something of a cliché, this expression’s general idea—that you have control over the ways your body is affected by the aging process—is absolutely true. By making healthy lifestyle choices, you can keep yourself feeling strong and vital well into old age. Here are 10 tips to live younger longer.
1. Exercise.
Not only does exercise benefit your body and mind, research shows it could also keep your muscles young by stopping or even reversing the decline in their cellular health that comes with aging.
2. Eat clean.
A balanced diet high in whole foods provides your body with the nutrients it needs to stay in top form. Avoid refined sugar, which causes inflammation linked to diseases like diabetes and Alzheimer’s. Unsure what to eat? Check out livestrong.com’s list of anti-aging foods here.
3. Sleep well.
According to the National Sleep Foundation, it’s common for sleep patterns to shift as we age. Taking steps like cutting caffeine intake and putting your devices down well before bed can help you get the rest you need. And while it might be tempting to exercise in an attempt to wear yourself out, don’t work out too close to bedtime or you’ll have a hard time winding down.
4. Manage stress.
If left unchecked, chronic stress can lead to depression, heart disease, and other serious conditions, potentially shaving years off your life. Try a relaxation technique like yoga or meditation, both scientifically proven to lower stress levels. Or consider tai chi, a practice that may improve balance and stability in older people while reducing anxiety.
5. Consider supplements.
Even if you eat well you’re probably lacking nutrients important for healthy aging. And many supplements have been shown to protect the body from disease—fish oil, for example, is associated with prevention of heart disease and stroke.
6. Stretch it out.
Flexibility decreases as we age, but the National Academy of Sports Medicine says following a systematic and progressive flexibility program can help keep you limber. Even a few minutes of light stretching every morning can make a difference. The National Institute on Aging provides some good information and exercises here.
7. Get busy.
According to Dr. Oz, having loving sex a couple times a week increases testosterone in men and can reduce your “real age” by nearly three years. Even if you’re not romantically involved, spending time with friends and family keeps you from isolating yourself as you get older. Volunteering, too, can be a nice way to ward off loneliness while helping your community. The website volunteermatch.org can help you figure out where your skills can best be put to use.
8. Have a drink.
Moderate alcohol consumption has been shown to bump up HDL (“good”) cholesterol, and red wine in particular may have additional heart-healthy powers. As far as nonalcoholic beverages go, both green tea and coffee contain antioxidants that may help you fight off age-related illnesses. A 2013 study found green tea drinkers who consumed four cups a day had an almost 20% lower stroke risk compared to people who rarely drank green tea, probably due to compounds called catechins that help regulate blood pressure and improve blood flow.
9. Use your head.
According to research in the burgeoning field of epigenetics, your brain never loses its capacity to change and heal itself. Known as neuroplasticity, this malleability needs to be maintained so you can stay sharp into your golden years. According to alzheimers.net, games that challenge your memory and mental agility may help strengthen the neural connections in your brain. Instead of spending your lunch break scrolling through Facebook, why not spend a few minutes doing some brain training?
10. Care for your skin.
Science shows the condition of your skin has a big impact on how old people think you are. To keep wrinkles and sun spots at bay, wear sunscreen, use a basic moisturizer, and drink plenty of water. If you still smoke, quit! Among other negative effects, it makes you look A LOT older. For more anti-aging ideas, see my 5 Steps to Looking 10 Years Younger.

About Myles Spar, MD

Myles Spar, MD, MPH is board-certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has traveled with the NBA, presented a TEDx Talk, appeared on Dr. Oz, and been featured in publications such as the Men’s Journal and the Los Angeles Times.

Many of us know about the most obvious signs of aging – wrinkles, trouble remembering where the keys are, and a little extra belly fat to name a few. But, there are other more subtle signs that give you an idea of how well your body is holding up as you get older. I explored some of the key indicators of fast aging in the earlier post below, and now I’d like to highlight some more surprising symptoms of poor health. The problem with many illnesses is that, by the time they become obvious enough for you and/or your doctor to notice them, they may be difficult to treat. Here are some early warning signs to watch out for.

Yellow Eyelid Skin
Have you noticed areas of yellow skin above or below your eyes? Called xanthelasmata, these patches are actually collections of cholesterol beneath the skin that, according to Medical News Today, could indicate increased risk of heart problems. A study conducted at the University of Copenhagen and published in the British Medical Journal found that people with these patches could be more likely to have a heart attack or develop heart disease, even with common risk factors like high cholesterol taken into consideration. The danger was highest for men with xanthelasmata between the ages of 70 and 79, with 53% at risk of cardiovascular issues compared to 41% of males with no xanthelasmata within that age range. If you’re concerned you may have some of these yellow patches, talk to your doctor about having them checked out.

Facial Asymmetry
Facial asymmetry is one of the first indicators of a stroke. While a stroke may seem like a very serious and apparent event, being able to quickly and accurately determine if you or a family member are having one is critical to survival and recovery. LIVESTRONG lists more specific symptoms like drooping on one side of your face, a crooked smile, or uneven eyebrows as stroke warning signs. If you or a loved one are experiencing any of these symptoms (possibly in addition to facial numbness and/or paralysis), call 911.

Shortness of Breath
It’s normal to feel winded after a good workout, but HuffPost warns shortness of breath after mild to moderate activity like climbing a few stairs could be an early sign of heart disease. You may remember the post where I shared some sobering statistics about cardiovascular disease, like the fact that it accounts for about 1 in 3 deaths in the United States, or that it kills more people every year than all forms of cancer and chronic lower respiratory disease combined. Scary stuff, but there’s a lot you can do in terms of diet, supplements, and other lifestyle choices to help lower your risk of heart problems. It’s also important to make sure you’re getting the proper tests—click here to read about the top tests for heart attack prevention that could save your life.

Slowed Movement
Prevention reports a decrease in walking speed may be a sign of early Alzheimer’s that shows up before any cognitive symptoms. They point to recent research suggesting a link between the buildup of beta-amyloid, which form the plaque associated with Alzheimer’s-related brain damage, and a slower gait. For the study, researchers scanned the brains and measured the walking speed of 128 people with the average age of 76 and found that beta-amyloid accounted for up to 9% of the variance in participants’ walking speed.

As you can see, many of the symptoms of age-related decline are surprisingly sneaky, and they may be difficult to detect at your annual physical. Concerned your doctor may be missing something? Contact Tack180 for a free consultation. Tack180 goes well beyond the basic medical testing you receive in your routine checkup because we know that most diseases won’t be caught—much less prevented—through the standard of care testing established by the American Medical Association. The Tack180 program leverages recent breakthroughs in medical technology to evaluate risk for cancer, heart disease, Alzheimer’s, and other common, very challenging diseases. Tack180 also detects hidden imbalances in your genetic, nutritional and hormonal profiles that could be affecting your ability to achieve peak performance—whether in the bedroom, the boardroom, or on the playing field.

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How Much Longer Will I Live? Key Indicators of Fast Aging (11/15/17)

According to Business Insider, the number of people living to 100 is growing, with the centenarian population increasing by nearly 66% between 1980 and 2010. Do you read headlines about these people and wonder what their secret is? You’re not the only one. Always on the hunt for a “fountain of youth” that will lengthen human lifespan, researchers are interested in which factors – lifestyle or otherwise – centenarians seem to have in common. While there’s no way to know exactly how much longer you’ll live, there are signs that give you an idea of how your body is faring as you get older. Here are some key indicators of fast aging.

Skin Changes
When looking for indicators of fast aging, start with your skin. Aside from obvious symptoms like wrinkles and sagging, changes in skin color and tone can be signs something is off. As internist and anti-aging specialist Lorraine Maita told Forbes, yellowish skin can signify liver problems, while skin that’s tinted gray may be the result of kidney trouble. And the Chopra Center advises watching out for skin that’s suddenly dry and flaky, since this can indicate a thyroid problem. While age-related slowing of the thyroid gland—a condition known as hypothyroidism—is more common in women, it can affect men as well. As Harvard Health warns, untreated hypothyroidism is associated with an increased risk of high cholesterol and heart disease, so check with your doctor about skin dryness or other symptoms like unexplained weight gain.

Hearing Loss
Dr. Oz says this is the biggest red flag you’re aging too fast, and it can be a symptom of dementia or Alzheimer’s disease. As he explains, the plaques that form between nerve cells in your brain as a result of Alzheimer’s affect the ability of your various brain centers—including the one responsible for hearing—to function properly. Although scientists haven’t yet discovered how to stop age-related hearing loss, you can take steps to prevent damage. The National Institute of Deafness and Other Communication Disorders (NIDCD) suggests minimizing exposure to loud noises from sources like firearms, lawn mowers, loud music, and leaf blowers and wearing ear protection when possible. Concerned you may have a hearing problem? The NIDCD offers a questionnaire to help you determine if you need to have your hearing checked.

Hairless Feet/Toes
This is another sign of accelerated aging highlighted by Dr. Oz, who says hairless, shiny skin around your feet could be a sign of plaque buildup in your arteries. When arteries become clogged, lack of blood flow causes blood vessels under your skin to die off, killing hair follicles—hence the hairless toes. If you’re concerned about clogged arteries or other invisible symptoms of heart trouble, see my list of top life-saving tests for heart attack prevention here. You can also learn about the ways dietary changes can improve your heart health here.

Joint Pain
If your knees, hips, or other joints hurt, you may have osteoarthritis. How can you prevent the breakdown of cartilage that defines this condition? Men’s Health recommends hitting the gym, since overweight and obese people are almost three times more likely to have osteoarthritis in their knees. If you do receive an osteoarthritis diagnosis, it’s important to keep moving. In an in-depth report on the condition, The New York Times says moderate, low-impact exercise helps keep arthritic joints from stiffening. And the weight loss that often comes from exercising can make a huge difference when it comes to relieving joint pain. According to the Arthritis Foundation, a 2005 study found overweight and obese participants with knee osteoarthritis were able to remove four pounds of pressure from their knees for every pound of weight lost. Weight loss can also help reduce the general wear and tear on your joints that comes with aging.

Sun Damage
Are you starting to see age spots on your hands and face? Do you have seemingly premature crow’s feet? You may be aging yourself by spending too much unprotected time in the sun. Also called liver spots, age spots are defined by the Mayo Clinic as dark spots on the skin that are common in adults over 50 but can also affect younger people, “especially if they spend a lot of time in the sun.” And those crow’s feet? Manhattan dermatologist Neal Schultz, MD told Men’s Health they could indicate a risk of future facial cancer if they’re caused by squinting in the sun. To prevent early aging caused by sun damage, wear sunscreen every day and protect your eyes with sunglasses that provide UV protection.

Now that you know some of the key indicators of fast aging, what can you do to slow the process down? Check out my tips for living younger longer as well as steps you can take to look 10 years younger. Coming soon, my ideal anti-aging week will be posted for downloading. But the best way to fight the results of aging is to come in for a personalized Tack180 assessment to test your hormones, nutrient levels and amount of plaque in your arteries.

About Myles Spar, MD

Myles Spar, MD, MPH is board-certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has traveled with the NBA, presented a TEDx Talk, appeared on Dr. Oz, and been featured in publications such as the Men’s Journal and the Los Angeles Times.

It’s a fact of life that no matter how young we feel on the inside, our appearance changes as we age. While nothing short of plastic surgery can reverse this natural progression, there are things you can do to slow it down. I wrote about my top 10 best anti-aging supplements for men below, and I’ve added five more that can help you maintain your youthful vigor.

Zinc
When it comes to key nutrients for men’s health, zinc is near the top of the list. Found in the prostate gland and elsewhere in the body, this essential trace mineral plays a role in immune function, cell division, wound healing, and more. It also affects testosterone levels, and zinc deficiency has been linked to hypogonadism (low testosterone). Research suggests supplementing with zinc can help modulate testosterone levels, and it has also been shown to help with sexual competency and erectile dysfunction (this is why zinc is also on my list of top 5 supplements to increase sex drive). Science shows testosterone supplementation may combat Immunosenescence, age-related changes in immune cells that can lead to inflammation and increased infection risk. Life Extension reports zinc is also critical for prostate health, protecting against tumor development. I recommend supplementing with 20 mg along with 2 mg of copper, to keep the body’s natural ratio of the two minerals at 10:1.

Biotin
Supplementing with this B vitamin is often recommended for healthy skin and hair—both of which tend to lose their luster as we age. And we certainly all need more luster! In his book The Green Pharmacy Anti-Aging Prescriptions: Herbs, Foods, and Natural Formulas to Keep You Young, James A. Duke, PhD, suggests men who are losing their hair take biotin, claiming he’s seen studies where it helped with regrowth. According to Healthline, supplementing with biotin also may help regulate blood sugar levels in people with type 2 diabetes.

Hyaluronic Acid
This clear fluid found in your skin, joints, and other body tissues helps retain moisture and keeps things flexible. Since a lack of synovial fluid—of which hyaluronic acid is a component—in the joints can lead to painful stiffening, supplementing with hyaluronic acid may help relieve these symptoms. A 2016 data review examining the effects of hyaluronic acid on knee pain as assessed in clinical trials found hyaluronic acid supplements “provide at least some possibility for the treatment and prevention of serious conditions in patients with osteoarthritis exhibiting mild knee pain.” Hyaluronic acid’s strong moisture-retaining properties also make it a popular skin care ingredient. Topical use may “plump” skin and reduce the appearance of wrinkles. One study found formulations containing 0.1% of hyaluronic acid led to significant improvement in elasticity and hydration after 60 days of use compared to a placebo.

Flavonoids
These phytonutrients found in fruits and vegetables are touted for their antioxidant and anti-inflammatory powers. In addition to reducing your risk of heart disease and other chronic health concerns, flavonoids may help prevent the weight gain that often comes with aging. Dr. Mercola explains that “middle-aged spread” doesn’t have to be inevitable. He cites a study of 124,000 people where those with the highest flavonoid intake gained the least amount of weight as they aged. Dr. Mercola also emphasizes the ability of flavonoids to reduce erectile dysfunction, pointing to a 20-year Harvard University study showing men who ate flavonoid-rich foods three times a week experienced less erectile dysfunction as they aged. Foods high in flavonoids include tea, citrus fruits, berries, and most green and red vegetables.

Turmeric
As I explain here, turmeric is a popular supplement because it contains a powerfully anti-inflammatory and antioxidant active constituent called curcumin. Among many other applications, turmeric has been shown to help reduce symptoms of a problem that often plagues people as they get older—arthritis. In an Italian study of patients with osteoarthritis in one or both knees, those who took a turmeric formulation for 90 days showed a 58 percent reduction in overall pain and stiffness compared to controls. They were also able to reduce their need for painkillers such as aspirin and ibuprofen by 63 percent compared to patients on conventional medical therapy alone. Turmeric is also gaining popularity as a topical anti-aging ingredient. Two different split-face studies found a moisturizer containing turmeric extract significantly improved the appearance of fine lines, wrinkles, and age spots.

Eager to learn more about how supplements can keep you performing at your peak? Check out Dr. Spar’s Top 10 Supplements for Men guide by clicking the button below. These all natural supplements will help reduce disease risk, accelerate recovery, and improve performance. You can also purchase the supplements from top-quality brands via the links within.
 

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Top 10 Best Anti-Aging Supplements for Men (10/18/17)

Still searching for that elusive fountain of youth? There may not be a magic pill to keep you young, but supplements can help. Here are my top 10 best anti-aging supplements for men.

1. CoQ10
This antioxidant has proven to be particularly beneficial for improving the appearance of aging skin. A clinical trial in Japan found adults who took CoQ10 reported a reduction in wrinkles, and a 2016 study found an association between 150 mg of CoQ10 for 12 weeks and reduced wrinkles around the eyes and mouth compared to placebo.

2. Vitamin C
Another antioxidant, vitamin C also helps your body produce collagen. It can protect against as well as repair sun damage, brightening and evening your skin tone. One study found participants who applied a topical vitamin C solution for 12 weeks experienced a reduction in fine lines and wrinkles. Other research indicates it may reduce age spots.

3. Glucosamine
Commonly used to treat arthritis and other joint problems, this substance—extracted from shellfish like crab and lobster—also shows promise as a wrinkle fighter. It may help repair sun damage and studies show it boosts collagen production.

4. Vitamin E
Vitamin E is a potent antioxidant that works at a cellular level to protect skin from free radical damage. It’s often added to sunscreens because it helps prevent UVB damage. A study conducted on hairless mice found both dietary and topical vitamin E effectively protected skin from some of the early damage induced by ultraviolet radiation. Vitamin E works especially well when paired with vitamin C.

5. Collagen
As you age, the collagen in your skin does too, which can lead to sagging, wrinkles, and other issues. Research shows taking collagen can help. In one study, oral collagen peptide supplementation significantly increased skin hydration and collagen density, among other anti-aging effects. In addition to keeping skin and joints healthy, collagen may also help prevent Alzheimer’s. Recent research suggests a specific collagen, collagen VI, can protect brain cells against amyloid-beta (Aβ) proteins associated with the disease.

6. Fish Oil
The omega-3-fatty acids, EPA and DHA, in fish oil help your blood flow freely, improving vitality by giving skin and even hair a more youthful appearance. Fish oil also reduces inflammation that can lead to many diseases of aging, including brain aging. Additional benefits of fish oil include improved mood and lowering “bad” LDL cholesterol. The recommended dose is generally 2000 mg, but check with your doctor to make sure of the best dose for you.

7. Resveratrol
This compound found in red wine is sometimes called “the longevity molecule” because it has been shown to lengthen the lifespan of many different animal species. Research also suggests resveratrol can help prevent several diseases—including diabetes, Alzheimer’s, and heart disease—related to aging. And it has been shown to improve older skin. In one study, subjects who took a supplement containing resveratrol for 60 days had smoother skin, shallower wrinkles, and significantly decreased age spots.

8. Vitamin A
Several studies show topical vitamin A reduces wrinkles and other skin damage associated with aging, which is why retinol (a form of vitamin A) is one of the only wrinkle treatments approved by the FDA. A randomized, double-blind study conducted in 2007 found topical retinol improved fine wrinkles associated with aging, and other research supports this finding. HuffPost reports using retinoids is dermatologists’ second-favorite piece of advice behind wearing sunscreen.

9. Vitamin K
This nutrient found primarily in leafy greens can help keep aging skin from thinning, minimizing the appearance of bruises and veins. Science suggests it may also help prevent Alzheimer’s and other age-related diseases. As Dr. Nicholas Perricone points out in his book Dr. Perricone’s 7 Secrets to Beauty, Health, and Longevity, vitamin K is critical for bone health as well.

10. Acetyl-L-carnitine
I like this one so much I put it on my list of 5 supplements everyone should take. A dose of 1000 mg of acetyl-l-carnitine every day can improve your cells’ ability to make energy, translating to more energy for living your life. In addition, it can help keep you sharp as you get older. One study found supplementing with acetyl-L-carnitine improved aged brain function in rats.
 

About Myles Spar, MD

Myles Spar, MD, MPH is board-certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has traveled with the NBA, presented a TEDx Talk, appeared on Dr. Oz, and been featured in publications such as the Men’s Journal and the Los Angeles Times.