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Healthy Aging


MaxLiving Perspective

Incorporating 5 Essentials™

Everyone gets older, but the signs of aging, such as the loss of muscle, joint pain, wrinkles, and age spots, can begin to appear early in life.(1) Older people are one of the fastest growing populations in the world today.(2) People live longer today than ever before. In fact, it is expected that by 2050, people over the age of 80 will make up 4.3 percent of the world population.(2) As you add years to your life, you want to look and feel your best, and this can be achieved by following these healthy eating and lifestyle behaviors.
Core Chiropractic

Core Chiropractic

  • Get a chiropractic adjustment. Years of exposure to bacteria, viruses, toxins, stress, and poor diets causes inflammation, which is marked in the body by proteins called cytokines.(3,4) Regular chiropractic care has been demonstrated to reduce these inflammatory markers.(5)

  • Maintain regular chiropractic care by getting adjusted according to the personalized care plan your chiropractor recommends. Hyperkyphosis, or a forward slouching posture, can worsen with age and regular chiropractic care is a safe, nonsurgical method of reversing this condition and reducing symptoms of abnormal gait, hip and back pain, foot cramping, and headaches.(6,7)

Nutrition

Nutrition

  • Consume collagen rich foods, such as bone broth, organic, grass-fed meat, and cold-water, wild-caught fish. Collagen is the connective tissue that supports healthy nails, skin, and bones.(8,9,10) Your body produces collagen from the protein you eat, but this decreases with age.(11) 

  • Consume foods rich in vitamin C, A, and E, like broccoli, red bell pepper, berries, avocado, and oranges.(12,13,14) Vitamin C and A are essential for skin function and appearance; vitamin E acts as an antioxidant and helps prevent inflammation and diseases, like cancer, cataracts, and heart disease.(15,16,17,18)

  • Add herbs and spices into your meals, such as turmeric and garlic; both have anti-inflammatory compounds.(19,20) The curcumin in turmeric is known to improve arthritis, reduce cancer growth, protect against heart disease, andsuppress or minimize age-related inflammatory disorders and declining brain function.(3,19,21,22,23) Garlic enhances immunity and protects again numerous age-related diseases, including cancer, heart disease, and dementia.(20)

  • Avoid added sugars and artificial sweeteners. Instead, use stevia or xylitol. Sugar binds to proteins, like collagen, through a process called glycation.(24) During glycation, harmful compounds are produced that are linked to skin wrinkling and chronic disease.(24,25,26) Artificial sweeteners, like aspartame and sucralose, deplete glutathione production by the liver, which supports natural detoxification and slows the aging process. (27,28)

  • Take 4 teaspoons of apple cider vinegar with every meal. Apple cider vinegar is fermented into acetic acid, whichhas antibacterial properties and has been known to enhance the immune response to help fight infections.(29) Further, research shows that it can improve blood sugar level control, cholesterol levels, and reduce tumor growth.(30)

  • Eat fermented foods, like kimchi, sauerkraut, and no-sugar-added coconut yogurt.(31) These foods contain probiotics, which are healthy bacteria that enhance the immune response and have been demonstrated to help elderly individuals fight off infections and overall improve gut health.(32,33,34)

Mindset

Mindset

  • Learn to manage stress. Practice regular meditation, yoga, and deep breathing to slow the effects of aging.(35,36) Stress inhibits the ability of the immune system to fight off toxins, increases inflammation, and accelerates overall aging.(37,38)

  • Get 7-9 hours of quality sleep per night.(39) Irritability, memory problems, and increased risk of falls are among theproblems older adults experience from not getting enough sleep.(40) Inadequate sleep has also been shown to alter metabolism, which causes weight gain and reduces one’s ability to repair cell and tissue damage.(41,42)

Oxygen and Exercise

Oxygen & Exercise

  • Exercise consistently. Start with low-intensity exercise such as walking, jogging, and biking, and gradually addin resistance training, such as free weights, squats, and push-ups.(43,44) Strive to exercise for 30 minutes, 3-4 timesper week.(45) Regular exercise has been shown to help prevent heart disease, diabetes, back pain, arthritis, andosteoporosis.(46,47)

    Please consult with your healthcare practitioner before starting any exercise program.

Minimize Toxins

Minimize Toxins

  • Don’t smoke or drink alcohol. Tobacco contains over 4,000 chemicals, which harm the skin’s strengthening proteins, including collagen, causing sagging skin and wrinkles.(48) Smoking is also known to cause cancer, heart disease, stroke, and lung disease, making it the leading cause of premature death in the United States.(49,50) Alcohol is a toxin that creates inflammation and leads to major organ damage, primarily in the liver, where it is broken down.(51,52)

  • Minimize exposure to environmental toxins, like mercury, polychlorinated biphenyls (PCBs), and bisphenol A(BPA). These toxins damage DNA, speed up the aging process, and promote disease.(53) 

Minimize Toxins

Tests

  • If you have any concerns about aging, please consult with your healthcare practitioner about performing the proper blood tests.

Minimize Toxins

Nutrient Support*

Talk to your healthcare practitioner about including these and/or any other supplements in your dietary practices.

Healthy Aging Supplement Recommendations

Supplement

Max Collagen

Hair, Skin, and Nails

Broccoli Blend

Probiotic 50B

Curcumin C3® with BioPerine®

Instructions for Use

1 scoop daily in water or in a protein shake

4 capsules daily with meals

1 capsule daily with a meal

1 capsule daily with a meal

2 capsules daily with a meal

Daily Essentials

Supplement

Multivitamin (Men's or Women's)

Vitamin D3 + Probiotics

B-Complex with Delayed Release

Optimal Omega

Magnesium Glycinate

Instructions for Use

1 capsule twice daily with food

1 capsule daily with food

1 capsule daily

2 softgels - 1 -2 times daily with food

4 capsules daily with food

Healthy Aging Bundle

Daily Essentials Bundle

Never modify any medications or other medical advice without your healthcare practitioner’s support.

*For optimal results, we recommend you perform a metabolic analysis profile test, which tests for key biomarkers that identify nutritional deficiencies, toxicities, bacterial overgrowth, and drug effects. Talk with your MaxLiving Chiropractor about the Metabolix Program to get tested and be able to obtain a more customized health plan.

References

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5. Roy RA, Boucher JP, Comtois AS. Inflammatory response following a short-term course of chiropractic treatment in subjectswith and without chronic low back pain. J Chiropr Med. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3188345/. UpdatedSeptember 2010. Accessed July 16, 2019. 

6. Katzman WB, Wanek L, Shepherd JA, Sellmeyer DE. Age-related hyperkyphosis: its causes, consequences, and management.J Orthop Sports Phys Ther. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907357/. Updated June 2010. Accessed July 16,2019. 

7. Fortner MO, Oakley PA, Harrison DE. Treating 'slouchy' (hyperkyphosis) posture with chiropractic biophysics®: a case reportutilizing a multimodal mirror image® rehabilitation program. J Phys Ther Sci.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574330/. Updated August 2017. Accessed July 16, 2019. 

8. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagenpeptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16:520– 26. 

9. Song H, Zhang L, Luo Y, Zhang S, Li B. Effects of collagen peptides intake on skin ageing and platelet release in chronologicallyaged mice revealed by cytokine array analysis. J Cell Mol Med. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5742730/.Updated January 2018. Accessed July 16, 2019. 

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20. Garlic and Aging: Current Knowledge and Future Considerations. ScienceDirect.https://www.sciencedirect.com/science/article/pii/B9780123746283000153. Updated November 30, 2009. Accessed July 16,2019.

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Disclaimer

This content is for information purposes only. Any statement or recommendation in this publication does not take the place of medical advice nor is meant to replace the guidance of your licensed healthcare practitioner. These statements have not been evaluated by the Food and Drug Administration. MaxLiving information is and products are not intended to diagnose, cure, treat, or prevent any disease or provide medical advice. Decisions to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner.