STAYING HEALTHY
IN YOUR 20s, 30s, 40s, 50s & 60s
by darren farnesi, M.D. and bridget o’connell, N.D.
THE ROARING 20s Health is at its peak! Support your youth and put stock in your future by building some key elements now!
BOOST: BONE & SKIN Skin - Want to be wrinkle free and fabulous in your 30s, 40s and 50s? It starts now! Protect your skin with a full-spectrum (UVA/UVB blocking) sunscreen to apply daily. If your skin is acne-prone, look for an oil-free zinc ox- ide sunscreen, as zinc is anti-bacterial and can help prevent a breakout.
Bone - During our 20s and early 30s we hit our peak bone strength, which we draw upon for the rest of our life! Build that bone density with weight bearing exercises and eating a diet rich in calcium such as spinach, kale, Swiss cheese, almonds and salmon. Make sure to have your doctor check Vitamin D levels, as it is needed to optimize our calcium absorption!
THE ROCKING 30s My grandmother always said, “Your 20s are for building your life and your 30s are for living it!” Feel confident in your skin and heal from those late nights in your 20s.
BOOST: LIVER & ADRENAL Liver - Our liver is how we detoxify the environmental toxins we subject ourselves to such as alcohol, fried foods and drugs. Support your liver with a detox to enable your body to clear harmful chemicals and eliminate some symptoms of fatigue, irritability and mental fog. Increase liver detoxi- fication with activated vitamins and minerals such as methylcobalamin (B-12),
methlytetrahydrafolate
(folic acid), N-acetyl cysteine (NAC), L-methionine and choline. Bitter herbs like dandelion greens, artichokes, beets and garlic should be consumed frequently to support your liver health!
Adrenal - Adrenal glands are a pow- erhouse organ producing our cortisol which gives us the energy to wake up in the morning, run on the treadmill and support overall hormonal health. Our adrenals become fatigued from chronic stress, poor sleep quality, un- stable blood sugar and nutrient deple- tion. Give them a boost with a blend of vitamins and botanicals: Vitamin C, B-12, B-6, Rhodiola, Ashwaganda and Cordyceps. Regulate your sleep patterns and aim for eight hours of uninterrupted sleep each night and make sure to eat small frequent meals, especially breakfast, to stabilize your blood sugar.
THE LOVING 40s – It’s so hot to be 40! Loving yourself and balancing work and play become goals in our 40s. It’s time to nurture your heart.
BOOST: HEART & HORMONES Heart - Loving your heart starts with a combination of healthy fats, aerobic exercise, stress management and maintaining an optimal weight. It can seem daunting but our everyday choices play a big role in heart health! Start with healthy fats, yes I said it…fat. Avoid trans and saturated fats found in animal protein, hydrogenated oils and fried food. Choose olive oil, avocados, raw nuts, salmon and sunflower seeds instead. Find an activity that gets your heart pumping such as dancing, jogging, speed walking or bike riding. Take time each day to decrease your stress – journal, talking to a friend, yoga or meditation.
Hormones – Our 40s are a time for change. Signs of menopause and andropause can begin to show such as hot flashes, low libido, decreased mus- cle mass and mood swings. Addressing these symptoms quickly will help not only your libido but also protect heart health, lower cholesterol levels and support bone density. Hormone balancing can be quite a complex symphony and treatment with botani- cals, pharmaceuticals or bio-identical hormones should be discussed with your doctor.
THE ROLLING 50s Mid-life crisis? No way! Not with your positive outlook and optimum health goals. Keep on rocking and rolling!
BOOST: COLON HEALTH Colon- It’s time for the first colonos- copy! Keep your colon healthy by increasing fiber, vegetables, water and complex carbohydrates. Having daily bowel movements is extremely im- portant to colon health as it prevents re-absorption of toxins and hormones, which can lead to certain types of cancer. Take two teaspoons of organic psyllium seed husk with plenty of water daily to support colon health.
THE VITAL 60s + Envision your future of optimum health with less time at the doctor and more time enjoying travel, family and friends.
BOOST: MEMORY Memory – You have so many beauti- ful memories; wouldn’t it be nice to remember them? Boost your brain with blood vessel supporting Gingko and flavinoid-rich berries. Supple- ment with specific nutrients such as B-complex, omega 3 fatty acids found in salmon, nuts and flax oil and choline found in eggs and peanuts. Exercise helps improve memory recall so get out there and move!
For more information and help making each decade better than the last call Medical Age Manage- ment at 619.795.6700, check us out at
manageyourage.com or “like” us for anti-aging tips at
facebook.com/medicalagemanagement.
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RAGE monthly | JULY 2012
RAGE monthly | JULY 2012
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