The basis for diets that claim to extend life have one thing in common — they’re all healthy and lower in calories. We’re not going to push one diet (diet in the sense of what you eat rather than a diet to lose weight) over another. Our goal is to present information on a variety of diets, some supported by science, some not. One claim of anti-aging diets is that they, in conjunction with exercise, sleep, not smoking, etc., are healthy and to that extent defend against some of the negatives of aging. It’s pretty simple. If your diet reduces your chances of diabetes and heart disease, you could live longer and enjoy a more active, satisfying older age.

How What We Eat Affects How We Live

Free radicals, or oxygen molecules, play a role in heart disease, cancer, osteoporosis, and Alzheimer’s disease. Foods that contain phytonutrients, members of the antioxidant family, consume these free radicals. As we age, we are more susceptible to the long-term effects of oxidative stress — too many free radicals — and inflammation on the cellular level. Antioxidants help cells ward off damage from free radicals and foods that fit in the anti-inflammatory category help to slow aging of the cells. At the other end of the food spectrum are what are categorized as pro-inflammatories that accelerate aging. You can guess what goes into this category: saturated or trans fatty acids, sugars and starches.

Rather than concentrating on what you can’t eat, here is a list of healthy foods:

• Fish, especially those rich in omega-3 fatty acids like salmon.
• Fruits and vegetables, at least five servings per day, selecting a variety of colors.
• Whole grains are high in soluble fiber, help lower cholesterol levels and contain phytonutritents equal to fruits and vegetables.
• Legumes are packed with nutrients and are low in calories.
• Yogurt contain all the benefits of dairy plus probiotics that add healthy bacteria to the intestines.
• Nuts contain B vitamins, good for your heart and brain. Healthy fats in nuts help the elastin and collagen in skin.
• Water, three to four glasses a day in addition to other liquids and watery foods.

A list of “super foods” with anti-inflammatory qualities:

• Acai fruit found in health stores, or its juice which is available most everywhere
• Allium vegetables like garlic, onions, leeks, scallions, chives and shallots
• Barley
• Green foods such as wheat grass
• Beans and lentils
• Hot Peppers
• Nuts and seeds
• Sprouts
• Yogurt and kefir.

Anti-Aging Diets

Mediterranean Diet

America’s lifespan has increased over the years, primarily because of advances in medicine. But, there are populations that have always enjoyed long, active lives. Genetics may play a big role, but when you compare these healthy people with increasingly fatter Americans, you have to give significant credit to their diets.

We’ve often looked at Asia with diets rich in fish, vegetables, and grains and lower incidents of heart disease and cancer. Unfortunately, with the invasion of American fast foods, parts of Asia are becoming more American-ized in their rate of disease due to unhealthy diets. But, the one region, ironically known for its food, that has held strong are the Mediterranean regions of Greece and southern Italy and Spain.

This area has a much lower consumption of red meat and a higher consumption of fish, whole grains, nuts and legumes — the exact items on the anti-aging diet menu. In addition, our processed foods (think easy pre-prepared canned and frozen meals) hold little appeal in the Mediterranean. Rather, they start with whole foods, saute them in olive oil and enjoy. The medical benefits start with the fact that Mediterranean Diet foods are higher in nutritional value and lower in calories.

You end up carrying around less weight and easing the stress on your bodily organs. Cholesterol levels are lowered, reducing free radicals and other oxidation damage. Your metabolism rate is lowered, easing the stress on your organs, allowing them to work more efficiently and get more rest.

Calorie Restriction with Optimal Nutrition Diet

Depending on where you look for information on Calorie Restriction Diets, they’re either just a leaner version of the Mediterranean Diet with a recommended BMI of 18-20 which is actually just at the low end of the normal, healthy range. Or, the diet is a radical departure from normal eating habits, reducing caloric intake by 30- to 40-percent, and requiring time to weigh and research everything we do, or don’t, eat resulting in the kind of obsessive behavior associated with anorexia nervosa.

The basis for the diet began with research done in 1934. Scientists at Cornell University realized that lab rats on a severely reduced calorie diet while maintaining vital nutrient levels doubled their lifespan. Later research in the 1980s, found that mice with restricted calories also maintained youthful appearance and activity levels longer and showed delayed onset of age-related diseases. By 2002, Washington University researchers conducted trials with 30 people with a mean age of 55 and concluded the subjects appeared to be aging more slowly. The group had a mean systolic blood pressure of 110, the level you’d expect in your 20s.

One theory as to why this type of diet could extend life, or at least extend non-aging characteristics, is the mitohormesis hypothesis. In essence, the diet imposes a low intensity biological stress on the body which elicits a defense response that helps protect it against the causes of aging. This may be an oversimplification, but it sounds like your body thinks you’re starving and goes into a defensive mode that protects it. Other scientists theorize that long-term adherence to a calorie restriction diet lowers your body temperature, changing your metabolism so your body absorbs the nutrients in food more effectively.

Another way to view a calorie restricted diet is the advice vets give for maintaining a healthy dog — don’t feed your dog until he’s sated, a dog that’s a little hungry is a healthier dog. Remember that post-Thanksgiving dinner stupor and you can see the value of reducing your caloric intake while maintaining your nutrient levels — for health reasons even if you’re at a healthy weight.

Vegetarian and Vegan Diets

Many times, people look into non-meat or non-meat product diets and lifestyles for religious or ethical reasons, as well as health and weight concerns. With education and supplements, both diets can provide everything we need on a daily basis. Protein intake for both vegetarians and vegans is only slightly lower than in meat diets and supply daily nutritional requirements for anyone, including athletes and body builders. Vitamin B and calcium deficits can be compensated for by eating collard greens, leafy greens and tofu.

Whether you opt for a true vegetarian or vegan diet, healthy diets that have the potential to increase the quality of life revolve around the components of both.

Change may be good, but when it comes to menopause or andropause (male menopause), change can be a serious bump in the road.

There are two different ways to approach aging and the cumulative changes it brings. First, aging causes changes in hormone levels. Or, changes in hormone levels cause aging.

The second approach would look at aging and the transitional periods for both men and women as a condition that can be treated.

For generations, men and women accepted “the change” with resignation. Like the reverse of puberty, moving from a reproductive mode to a non-, or less-reproductive mode, menopause was a fact of life. It was rumored that men went through a similar change, but the term “andropause” isn’t even a recognized phrase outside the medical community today, much less a “Hot Topic” on The View. Today, it’s possible to lessen the symptoms or to restore hormones to a more functional level.

If you decide to take this path, using Human Growth Hormone (HGH) and other hormonal treatments, be sure to do your homework, explore all the possibilities and work with a trusted physician. We know from recent medical news that estrogen replacement therapies are related to other risks.

Menopause

The official definition of menopause is the final menstrual period, confirmed after the woman has missed her period for 12 consecutive months. The ovaries release lower levels of estrogen and other hormones. The signs begin as early as six years or more before that last period and are described as perimenopause. Women who have had a hysterectomy and removal of the ovaries or other medical procedures or treatments experience induced menopause. Their symptoms and subsequent treatments are different than women who face natural menopause.

If that was all there was to it, the end of ovulation and menstrual periods, there would be little fuss. It’s all the accompanying changes that make menopause difficult for many women. Some have no noticeable signs or “symptoms” during the perimenopause phase. Others experience hot flashes, difficulty sleeping and vaginal dryness. Some have the same kinds of mood swings and loss of concentration young girls experience during puberty. Risk for heart disease, diabetes and osteoporosis increases after menopause. Hormone therapy can relieve menopause-related symptoms and decrease the long-term risks through menopause and beyond.

• Estrogen therapy has been used for over 50 years and is available in a variety of types, delivery systems and dosage strengths.
• Progesterone can be used alone to treat symptoms like hot flashes or to counter estrogen dominance caused by fluctuating levels during perimenopause.
• Combined estrogen-progesterone therapy or regimes include taking the two hormones separately or through a combination product.

In 2002, the Women’s Health Initiative trial revealed that hormone therapy using conjugated equine estrogens (Premarin and Prempro) increased the risk of breast cancer, heart disease, stroke and Alzheimer’s disease. The average age of the study group was 62, significantly older than the age physicians normally start the therapies. Since the study involved a group using the therapy and a placebo group, the older women were chosen because they were well into post-menopause and did not have obvious symptoms like hot flashes that would have revealed which group was on the placebo and which was not. However, following the release of the study, there was a significant drop in Premarin and Prempro prescriptions. During the six, 12 and 18 months following the study, there was also a 15-percent drop in new breast cancer diagnoses.

To further confuse the issue of hormone therapy, human forms of estrogen and progesterone, called bioidentical hormones, do not indicate the same risks associated with the equine products. Talk to your doctor, an OB/GYN or other specialist, to determine if the risk/benefit ratio is acceptable.

Andropause

Men don’t have hot flashes as their testosterone levels decrease, probably because hormone levels peak at adolescence and the decline is gradual, covering decades. We used to call odd behavior in men between the ages of 40 and 55 a mid-life crisis. Now we know there’s a medical explanation. The signs of andropause parallel what we once considered simply part of the aging process: decrease in strength and endurance, lack of energy, grumpiness, decreased libido, loss of height, weight gain, etc. Testosterone replacement therapies have been shown to improve all of the above as well as a potential decrease in the risk of heart disease.

Erectile Dysfunction (ED)

While ED, the inability to develop or maintain an erection, is not directly related to andropause, or decreased testosterone, ED and its causes are often age-related.

Causes range from drug side effects to medical conditions like heart disease, diabetes, prostrate cancer surgery and vascular conditions that effect blood flow to the penis. Smokers also have a higher incidence of ED.

The good news is that ED is treatable, either by addressing the underlying causes or directly. The first step is an accurate diagnosis of the cause.

Physiologically, an erection is a hydraulic mechanism based on blood entering and being retained in the penis. There are various ways this can be impeded and most are treatable. Viagra was the first oral treatment, followed by Levitra and Cialis. Depending on the treatment, the pill is taken from 20 minutes to one hour before sex and is effective for three to 36 hours.

Technically, ED is a condition in a man who wants to be sexually effective. Low testosterone levels or pychological issues generally produce a lack of desire, which leads us back to menopausal women suffering from lowered libido. There’s also a cure for that in the form of testosterone creams and other hormonal ointments applied to the genitals.

If you’re wondering what sex has to do with extending life or anti-aging, it’s been clinically proven that a healthy, active sex life does, indeed, extend life. Even if it didn’t, it certainly factors into the quality of life.

You’re probably beginning to realize the only way to combat aging on a budget is to do all the things we’ve been told to do since childhood — eat a balanced diet, exercise regularly, get plenty of sleep and hope our genetic background gives us an advantage. If there were a magic pill to accomplish the same thing, we’d all look like teenagers and be running marathons into our 70s, 80s and beyond.

Staying Fit

When we talk about exercise, we’re not necessarily talking about weight reduction or even maintenance, though those are benefits of an active life. We’re talking about keeping our bodies moving, our cardio systems in shape, our muscles toned and joints flexible. We’re talking about kick starting our metabolism, despite what we’ve inherited, to keep our physical engines running efficiently. Again, if you’re a card-carrying member of the Couch Potato Society, it’s not too late and it’s not that tough.

While metabolism impacts our body’s ability to burn calories and, therefore, is a weight control factor, it’s good to understand how it works in terms of an exercise program. The basal metabolic rate, BMR, is a measure of the rate at which a person’s body burns calories, or energy, while at rest. Someone with a low BMR will burn fewer calories at rest than someone with a high BMR. As we age, our metabolism slows down, but regular exercise can speed it back up. Exercise burns more calories — think of it as consuming energy or fuel like a vehicle consumes gasoline — but the more physically fit we become through that exercise the higher our BMR. Also, those with more muscle and less fat will generally have a higher BMR. Muscles consume energy; fat just sits there.

If you’ve been fairly inactive, talk to your doctor before you start on even a gentle exercise regime.

We need to have a balanced exercise program, one that benefits the entire body. That balance exists between stretching, cardiovascular exercise and weight training. Each has a specific function. Stretching preserves mobility; cardio training gives you endurance and weight training keeps you strong.

Stretching

The goal of stretching exercises is to work your muscles and joints through their full range of motion. Your body will be more supple and less prone to injury since your muscles and joints will be able to bend and twist, absorbing your daily activity. There are two types of stretching especially beneficial to older bodies.

Ballistic stretching is used by athletes to prepare them for dynamic movements. Before most track and field events, athletes will bounce up and down. While it might look like nervous energy to spectators, that bouncing is a form of ballistic stretching. That rapid movement promotes flexibility and warms up the muscles. Static stretching involves slow, controlled movements that gradually give the muscles full range. The muscle groups are eased into full extension and then held for 15 to 30 seconds. Basic yoga is a good example of static stretching.

Your stretching program should last from five to 15 minutes and precede any cardiovascular or weight training exercises.

Cardiovascular Exercise

The health benefits of cardiovascular exercise are well documented. Your muscles gain strength and maintain mass, you burn body fat, your energy level will stay high throughout the day, your blood pressure drops, your immune system improves and you’ll be protecting the body from stroke, hypertension, diabetes and osteoporosis. And some days you may have to repeat those benefits to yourself as motivation to start moving–which is, basically, all cardio exercise entails.

The best exercises include power walking (which to start could just be walking as if you have an important place to go), jogging, swimming and cycling. The key is to get your heart rate up but still be able to carry on a conversation. Duration plays an important part in gaining the benefits of cardio exercise. If you have to start at just 15 to 20 minutes with the heart rate up, that’s good. Your goal should be to maintain that pace for up to 50 minutes, at least three times a day.

Strength Training

The final leg of this exercise stool is strength training. Gyms and health clubs have been dragging those clients who joined for aerobic training into the weight room for years. More recently, weight rooms have been identified as a great place to combat the aging process. Muscles burn calories and the body greatly benefits from a strong muscular structure. It’s a form of internal armor that protects our bones.

Unfortunately, the easiest way to get complete body strength training is in a gym. But, hand weights and exercise balls can accomplish the same thing. Again, the key is to start light and be consistent. Trainers can set up a routine that will be safe for you to follow. If you opt for doing this on your own, consider a few sessions with a trainer to get off to a good start. They will advise you to do your stretching and cardio first, then go to weight training and to work the upper body one day, the lower body the next. Muscle is built by a system of repair. You tear your muscles as you weight train. The increase in muscle mass and strength comes from the muscle repairing itself.

You’re probably not undertaking this program to enter a Mr. or Ms. Body Builder contest. Repetition rather than sheer weight is the key to long, strong and well-defined, but not bulky, muscles. Once you can do the maximum repetitions recommended by a trainer without effort or pain, then you can up the weight.

Aside from improved health, a strong, well-exercised body will keep you active and adventurous well into your older years.

The latest weapon against aging is hormone therapy. Hormonal supplements, like Human Growth Hormone (HGH) or testosterone, are controversial and not accepted by the entire medical community. While these hormones are produced by our bodies naturally, that production fades as we age. On the negative side, the use of hormone therapies to combat aging has not undergone the kind of extensive testing common in the drug market — though that testing doesn’t entirely preclude undesirable side effects. We’re not recommending the use of medical supplements, but they’re out there, available through physicians or over-the-counter in various forms and many high profile users credit them with the ability to maintain youthful characteristics.

HGH

HGH was initially developed as a treatment for children who were not growing at a rate appropriate for their age. Our body’s production of HGH decreases as we age and that decline or deficiency parallels signs of aging: changes in body composition, loss of muscle strength and bone composition, lower energy levels and increases in cardiovascular risk.

So, what is HGH? HGH, secreted by the pituitary gland, is a complex protein of 191 amino acids linked in a specific sequence. It is critical to tissue repair, health, muscle growth, bone strength, brain function, energy and metabolism. Our natural production of the hormone peaks in adolescence but continues at sufficient levels to retain youthful characteristics until around age 35. The decline in production usually becomes apparent between the ages of 40 and 50. At the age of 20, the body produces approximately 500 micrograms of HGH daily; by 80, daily production has fallen to 60 or less micrograms.

According to some clinicians, the benefits of HGH therapy seem miraculous with improvements in skin texture and elasticity, energy levels, bone strength, sexual potency, muscle mass and strength, decreased fatty tissue, improved mental functions, cardiovascular strength, kidney function, immune system and lower LDL cholesterol levels and higher HDL levels.

Sermorelin

Sermorelin is naturally produced by the brain to stimulate the body’s production of HGH. It affects a more primary source of failure in the growth hormone decline, has more physiological activity and a better safety profile than HGH. Sermorelin has the same effects on the body as HGH, but has other benefits as well. The effects of Sermorelin are regulated by the pituitary gland by negative feedback and the release of somatostatin, reducing the concerns of HGH overdosing. Also, by stimulating the pituitary, sermorelin preserves more of the natural hormone’s neuroendocrine axis that fails first as we age.

DHEA (dehyrroepiandrosterone)

DHEA is produced in the adrenal glands and converts to both estrogen and testosterone. Like HGH, production peaks in the mid 20s and then declines as the endocrine glands gradually shrink. Scientists have seen a connection between this decline and a number of age-related illnesses.

Melatonin

Melatonin is produced by the pineal gland in the brain and the retina, lens and GI tract in response to light and has been used to protect cells against free-radical damage, boost the immune system and prevent cancers, as well as extend life. It is also used to ease insomnia and the effects of seasonal affective disorder and combat jet lab. Melatonin is available without a prescription either derived from animal pineal tissue or in synthetic form. There is a risk of contamination in the animal derivative.

As we age, our bodies require nutritional supplements to stay active and feel younger.

In the diet and exercise posts, we’ve outlined a regime to stay young longer and even reverse some of the effects of aging. The regime is, basically, a healthy lifestyle that would be appropriate at any age. You’ve increased your activity level and modified your diet with a concentration on nutrient-rich foods and eliminated or reduced calorie-rich foods. You should be getting all the vitamins and minerals you need from your diet, but chances are you need to add some supplements. Unless you grow your own vegetables with a full complement of cool and warm weather crops, you’re not getting everything you need. As we age, we process foods differently, which affects the amount of vitamins and minerals we’re able to absorb. And, let’s face it — a certain percentage of us can’t gag down brussel sprouts or cauliflower even if they’re smothered in cheese sauce.

If you’ve been watching the news shows, you know there are nutritional supplements that simply augment what is readily available in foods. Then there are controversial supplements that replace or mimic hormones our bodies produce at lower levels as we age. In some cases, there’s a fine line between the two and we’ll try to maintain that line.

The following is a list of some anti-aging nutritional supplements readily available at health food stores:

• Antioxidants like vitamins A, E, C, Lutein, Lycopene and bioflavonoid help reduce visible signs of aging, lower high blood pressure and relax muscles in the cardiovascular system. In addition, vitamin E helps with heart health, protects against illness and relieves muscular soreness.
• Beta Carotene converts to vitamin A, has antioxidant properties, helps repair skin cells and boosts the immune system.
• Coenzyme Q10 regulates the oxidation of fats and sugar to energy, increasing energy and lowering blood pressure.
• Echinacea, Green Tea and Ginseng help treat infections, boost the immune system and increase energy.
• Selenium helps to protect the body from ultra violet rays that damage skin and lead to skin cancers.
• Maganese is a trace mineral that clears toxins and contaminants out of our systems.
• Calcium improves bone, muscle and digestive health.
• Zinc is a necessity for several enzymes in the body. Each of these enzyme groups has a different function, such as carbon dioxide conversion, maturing proteins or breaking down alcohol in the body.
• Polyphenols have antioxidant characteristics that reduce the risk of cardiovascular disease.
• Omega-3 fatty acids improve brain function and coordination.
• Wheatgrass juice has been called an anti-aging super serum that cleans the blood, detoxifies the organs, regenerates the blood and organs.
• Aloe vera juice has antiviral, analgesic and antibacterial properties that work with the immune system. Plus, the juice is high in amino acid and mineral content and helps with joint and bone health.
• Resveratrol, found in the skin of red colored grapes, stifles tumor development and contains antifungal and anti-inflammatory properties. Resveratrol can be found in red wine or natural red grape juice.

It’s important that your physician and/or pharmacist knows what herbal or natural supplements you take as there may be interactions with prescribed medications.

A healthy diet could be the surest way to combat aging.

When we hear the word “diet,” we automatically think of what we can’t eat. We think of deprivation; we think losing weight. Like the dreaded “exercise,” it doesn’t sound like much fun. Erase everything you’ve ever thought about diet and start from scratch. Think of “diet” as a way to, if not actually extend your life, at least keep you healthy and active.

We’ll get the deprivation-losing-weight part out of the way first. The best argument for maintaining a healthy weight is to think of the extra poundage as a load you have to cart around everywhere you go. As we age, that extra baggage takes its toll on bones and joints and saps energy. We know the health impacts of weight: heart disease, diabetes, even some forms of cancer. We know all this, but actually doing something to resolve the weight issue over the age of 40, just when the aging process starts to work its magic, is difficult. Difficult, but not impossible.

If it’s any consolation, you are not alone. Research indicates that women eat 22 percent more calories today than in 1971 — an average of 1,877 per day. As a result, women are 25 pounds heavier than women were in the 1960s. The connection is obvious: if you consume more calories than you burn off, you gain weight. Conversely, if you burn off more calories than you consume, you will lose weight.

The first step is to figure out how many calories you actually consume. For a day or two, journal what you eat — both content and quantity. No cheating, include snacks. Those all inclusive cookbooks (like Joy of Cooking) should have a section on calorie counts; newer cookbooks will include calorie count per serving with each recipe. Most packaged or canned foods include calorie counts per serving, but keep reading and see what a “serving” consists of. You may be surprised about how little a serving is as provided by the food companies. While sugar and fat content is important, especially when it comes time to eliminate some foods, the total calorie count is vital. You can consume too many calories and it won’t matter if you’ve chowed down pounds of spinach or a chocolate bar. Calories are calories.

Next, determine how many calories you need to consume to your optimum weight. If you need help with the optimum weight, the latest measure is the Body Mass Index, the relationship between your height and weight. Your BMI should be between 18 and 24, anything over 24 is considered obese. Many websites have charts — the easy way to determine your BMI. The formula is relatively simple:

Weight (in pounds) divided by your Height (in inches) squared, then multiplied by 703.

If you’ve forgotten your high school math, “Height squared” means to multiply your height in inches by your height in inches, i.e. 5-9″ is 69 inches, squared is 69 x 69=4761.

The math to figure your caloric intake is even simpler: multiply your goal weight by 10 if you don’t plan on any exercise program to accompany the diet. Multiply by 13 if you rarely exercise (the equivalent of an occasional weekend game of golf). If you exercise, really exercise — walk, swim, jog, or cycle — for 30 to 60 minutes most days of the week, multiple your goal weight by 15. The number you come up with is your total daily calorie intake. If you’re appalled by the number and are in the no exercise category, this may give you the motivation you need to start moving.

If you reconcile yourself to losing weight slowly, the chance of success is much greater. The key is to choose foods that will satisfy but are low in calories. Some examples include choosing whole fruit over juice. The juice can have more calories and will not necessarily stop your stomach from rumbling with hunger. Select only one high-fat food (non-lite dressing, nuts, croutons, or cheese) per meal. Half the bulk of your meal should be vegetables. Be careful with rice, cereal, peanut butter, and oil — all are calorie dense. Finally, snack on fruit.

If your goal is losing weight, check out the “diet book” section of any book store and find a regime that you know you can stick to. If your goal is to be healthy, anti-aging diets share the same premise: eat nutrient rich and calorie sparse foods.

Like our skin, hair changes as we age. The combination of hormonal changes and a slowing of cell generation, plus the fact many older people often don’t get the protein they need to maintain their hair, takes its toll in the form of dryer, thinner and grayer hair.

The best way to maintain healthy hair is the same way we should be maintaining healthy skin and bodies: a well-balanced diet and regular exercise. Here are a few additional tips that should help:

• Let your hair air dry. Blow dryers pull moisture out of the hair strands leaving it prone to breakage.
• Massage your scalp on a regular basis. You can do this when you shampoo, giving your scalp a little boost to stimulate hair growth.
• Use a color-boosting shampoo and conditioner. These products can add shine and depth to your hair without permanently dyeing it.
• Use a natural bristle brush rather than one with synthetic bristles. Natural bristles will not pull out hair and can reduce breakage.
• Use hair care products that contain antioxidants and high levels of protein.
• Use light products to maintain bounce and fullness.

As we age, we produce less hair and the hair we do produce can be thinner. To combat this double-whammy:

• Find a hair style that compliments your face and takes advantage of what thickness you have.
• Get a perm to add volume. This is a good solution for those with thin but healthy hair. Use a professional stylist or salon to reduce the chance of breakage.
• Shampoo and condition less frequently.
• Hair color adds body and volume. If you have brittle hair or are taking medication that weakens hair strands, use a semi-permanent hair color with no ammonia or peroxide.
• Use products that add volume. Avoid products that contain paraffin which can cause breakage.

Male Pattern Baldness

Like the phrase implies, male pattern baldness is the typical sequence of hair loss that may start between the ages of 20 to 45 and, over time, lead to loss of hair over the top surface of the head. Unfortunately, most men are genetically predisposed to male pattern baldness. Testosterone is converted to dihydrotestosterone (DHT) by the enzyme 5-alpha reductase. DHT slows down hair production and produces weak, shorter hairs, sometimes stopping hair growth from the follicle completely. We shed scalp hairs daily and once DHT starts working on the follicles, those hairs are not replaced.

Female Pattern Baldness

Women experience hair loss in patterns similar to men. Reduction in estrogen levels and over-production of testosterone are the culprit. The condition, known as androgenic alopecia, can occur at any age but most commonly occurs at perimenopause or menopause. As estrogen levels decrease, testosterone can increase production and undergo the same interactions that it does in men.

Solutions for Age-Related Baldness

The treatment of male and female pattern baldness is similar, once the condition is properly diagnosed. Some medications, stress and other factors can cause temporary hair loss—so before you assume heredity and hormones have ganged up against you, verify the diagnosis.

Hair Transplants

The procedure has improved over the years with a result that reduces the degree of baldness. The best results require patients who still have thick hair on the back or sides of the scalp.

The procedure can be described simply: a portion of the scalp, usually at the back of the neck, is removed. Small groups or hairs are separated out. Tiny holes are made in the front of the scalp and the healthy hairs are transplanted. During one procedure hundreds or even thousands of individual hairs are transplanted.

During the recovery period, the scalp is often tender requiring strong pain medication for several days. A surgical dressing must be worn for a day or two; a course of antibiotics or anti-inflammatory drugs may be prescribed.

Topical Treatments and Medications

Minoxidil, Rogaine and other topical treatments can re-grow hair. The real experts on the effectiveness of over-the-counter treatments are doctors, so talk to your family practitioner.

Other options are DHT inhibitors, available in time-release formulas that nourish hair growth.

The ultimate tool to combat aging skin and an aging body is cosmetic surgery. Some procedures, like tummy tucks can be performed at an earlier age, but the issues that lead to these procedures are more common as we age.

Like the less intrusive procedures in the injectible and medical skin treatments, the procedures with the best results and least complications will be those done by licensed, qualified plastic surgeons. Talk to your family doctor for referrals.

Face Lift Surgery

As we age, our facial skin loses elasticity, fat and muscle tone . A face lift removes excess skin to make the face appear firmer and younger. Face lifts are commonly augmented with additional procedures including neck lifts, eyelid surgery, forehead and brow lifts. Procedurally, a basic face lift begins with an incision in the hair or hairline in the temporal region–above and in front of the ear. The incision runs in front of the ear, comes under the ear and upward behind the ear ending in the hairline. The skin and fatty tissues are lifted off of the underlying muscle and connective tissue. This underlying tissue can be tightened with sutures if necessary. The skin is pulled back and upward, the excess skin removed. The incision is then closed with sutures and skin staples. The effect generally lasts up to 10 years.

Complications can include infection, hematoma and bruising, loss of muscle function or sensation usually temporary, unevenness between the two sides of the face. The procedure is performed in an out-patient setting. After three to five days, the bandages are removed and the patient can resume daily activity using makeup to cover any bruising and covering the sutures with hair.

Breast Lift

Gravity, combined with pregnancy and breast-feeding or weight loss, impacts the shape and firmness of the breast. Breast lift, or mastopexy, surgery can improve the contour. If volume has been lost, implants can be included in the procedure. There are variations on the incision, and corresponding scarring, pattern. The inverted T pattern of a full breast lift includes an incision along the crease beneath the breast, incisions around the nipple and areola and a vertical incision from the areola to the base of the breast. The Benelli lift removes a ring of skin from around the areola, limiting scarring to one area. A crescent mastopexy removes tissue from around the areola with more tissue removed from above, raising the nipple on the chest wall. Gravity continues to work on the breasts following the surgery. Women with large breasts will experience some sagging over time.

Tummy Tuck

Excess skin and fat, stretch marks and loss of muscle tone are factors that can lead people to a plastic surgeon for a tummy tuck, or abdominoplasty. Aging, weight loss, multiple pregnancies are generally the causes of a less than stellar tummy. The surgery does not resolve general obesity or increase the strength of abdominal muscles—even with a tummy tuck, you have to work to continue to improve or maintain a flat stomach.

A full abdominoplasty begins with an incision above the pubic area from hip to hip. A second incision frees the navel from surrounding skin. The skin is detached from the abdominal wall to reveal the muscles and fascia to be tightened with sutures. The remaining skin and fat are tightened by removing the excess and closing the incision. The navel stalk is brought out through a new hole and sutured into place.

Liposuction is often used to refine the transition zones of the abdominal sculpture. Recovery time is two to four weeks; four to six or more weeks before strenuous activity. Scars fade and flatten within three months to two years. Risks include infection and blood clots, poor healing with conspicuous scarring or skin loss.

Liposuction

Liposuction is a popular procedure to remove fat that does not respond to diet and exercise is not necessarily indicated for older patients. Older people have less elasticity in the skin and may not achieve the benefits of liposuction.

Treating aging skin with injectibles has become a fairly common solution, but one that still requires the skills of a professional dermatologist.

Botox

This is the brand name for botulinum toxin type A, the agent in botulism food poisoning. The biological effect in food poisoning blocks nerve impulses transmitted from brain to muscle. In cosmetic applications, tiny portions of the purified toxin are injected into targeted facial muscles. The nerve blockage causes a local immobilization of muscle movement that prevents crinkling and wrinkle lines from forming when the patient frowns or squints.

Targeted areas include frown lines between the eyebrows and the bridge of the nose, crow’s feet at the corner of the eyes, forehead creases and thick bands on the neck. The procedure takes about 30 minutes and can last from three to six months.

Juvederm

Juvederm is an injectible filler used to soften deep folds and reduce wrinkles. It is largely hyaluronic acid, normally found in skin, muscles and tendons of mammals. Common uses are to remove nasolabial folds (smile lines) and to augment lips and fill in hollow places and facial scars. Within six to nine months, the hyaluronic acid is absorbed by the body and re-treatment is necessary.

Restylane

The trade name of a product similar to Juvederm is Restylane. Content and applications are the same.

Consider the following as the next step up from simple topical treatments for aging skin. From peels to stimulation to soft-tissue augmentation, non-surgical treatments for aging skin can turn back the clock with minimal recovery time.

Chemical Peel

This treatment, also referred to as chemexfoliation or dermapeeling, does exactly what it says—peels away a layer of skin allowing new skin to form. The new growth is usually smoother and less wrinkled than the peeled layer. There are different solution concentrations used, depending on the degree of damage. Chemical peels can also be used in combination with other treatments to maximize the effect. A chemical solution is applied to the skin causing it to blister and peel off over a period of days.

The impact of a mild peel is similar to a sunburn lasting up to five days. Medium-depth to deep peel side effects can take up to two weeks to heal. The procedure can be performed in the dermatologist’s office or as an out-patient in a surgical center. The treatment is indicated for surface skin damage.

Laser Skin Resurfacing

The theory of laser resurfacing is similar to chemical peels—remove damaged skin layers and allow new, healthier skin to form. A CO2 laser or Erbium laser is used to treat deeper wrinkles; the healing period can take up to 10 days. Because open wounds—the result of the treatment—tend to heal by contracting and shrinking, the new skin layers are tightened.

While the results can be excellent, the risks for unwanted outcomes have scaled back full facial resurfacing in favor of less destructive types of rejuvenation that require multiple treatments. Side effects include a whitening of the skin occurring months after treatment as well as a pink skin coloring that can last up to three months. Dark-skinned people need to be cautious and make sure their doctor has experience with good results on dark complexions. The treatment can both increase and decrease pigmentation.

Fractional Laser Resurfacing

This treatment incorporates lasers and other energy sources to treat skin layers at varying depths. The laser is passed over the entire skin surface but only 20- to 30-percent of the skin is treated. The laser creates tiny holes in the skin while the normal skin between the lasered skin helps the treated area grow in. The result is less downtime due to redness and swelling and less risk of scarring while still reducing fine lines and wrinkles.

Dermabrasion

Sometimes called surgical skin planing, dermabrasion removes the skin surface allowing a new layer to grow in and replace the removed layer. Like laser treatments, the after-effect is a skin appearance similar to a severe sunburn and about a 10-day healing process. Pigment may be permanently lightened in the area and those prone to form keloids after skin injury run a risk for scarring.

Intense Pulsed Light (IPL)

IPL is used to treat skin discoloration and wrinkling associated by sun exposure. A hand piece is placed on the area to be treated and a broad spectrum of light is transmitted to the skin. The light penetrates the skin and is absorbed by melanin or blood vessels. The surface layers of the skin are left intact and the deeper layers treated. Heat from the light sources improves skin tone and texture and reduces melanin pigment. A big plus for IPL is that there is usually no downtime although some redness and swelling may occur. Several treatments may be required to see maximum results.

Radiofrequency or Electrosurgical Rejuvenation

High-tech treatments like radiofrequency, or electrosurgical rejuvenation, can be used on most skin types and colors without loss of pigmentation. The treatment stimulates the body’s natural healing response by delivering heat or light to the skin’s layers, using the energy to heat the skin’s deeper layers. The goal is collagen development to give the skin a firmer look and to produce some contraction of the skin.

Plasma Skin Rejuvenation

PSR uses plasma energy deep in the skin layers, leaving the surface intact for several days following treatment. The newly formed skin layer emerges as the old layers shed off. In essence, PSR creates a wound-healing response without a wound. Generally, four to eight treatments at three to six week intervals are required for best results.

Copper Peptides

Copper Peptides have been used and approved by the FDA for wound healing. Though not universally accepted, it has been suggested that the peptides can be used to augment forms of dermabrasion or laser surgery to improve the new layers of skin that replace those removed by the original treatment. Peptides are small fragments of protein, the key building blocks of most living tissue. Certain kinds of peptides have an affinity for copper to which they bind. The compound consisting of a peptide and copper atom is known as a copper peptide. Copper peptides promote the degradation of abnormally large cross-linked collagen like those found in scars and to a lesser degree in wrinkles. They also stimulate the production of the collagen found in normal skin.

Soft-Tissue Augmentation

Substances are injected under the skin to plump out wrinkles, pits and scars. Common substances are collagen and the patient’s own body fat. The injected fat or collagen replaces the patient’s fat lost from under the skin. The treatment is used to improve creases around the nose, mouth and chin and the sunken look created by loss of fat pads in the cheeks.