Staying in shape as you get older
Q: Why is it so hard to get back in shape and stay in shape as I get older? I know the most obvious answer is: “Because you’re aging!” But I want to know why aging diminishes strength so I can stay strong. — Tom T., Annapolis, Maryland
A: We’ve researched how to keep your brain, muscles, heart and spirit in great shape as you age, and can offer you foolproof steps to achieve that. So let’s look at what goes on in your body that keeps you young, or speeds up aging.
Meet your mitochondria! They’re the energy centers in every cell that drive your metabolism by taking fat, sugar and protein from food to fuel your muscles and brain. They also help maintain your immune system.
When the energy needs of your cells go up (from good exercise), you generate multiple mitochondria in each cell. But if you’re not getting the nutrients your body needs or any aerobic and strength-building physical activity most days, your mitochondria’s internal DNA (they have their own genome) degrades. That can cause loss of energy, muscle tone, quick thinking and resistance to infection. They age; you fade.
Partners with the Mighty Mites
Thyroid and estrogen hormones and glucocorticoids influence how mitochondria do their jobs. Declining hormone levels and insulin resistance (a hallmark of diabetes) make it harder for the Mighty Mites to provide you with the power you need.
The solution?
1. Walking 10,000 steps daily and getting in two or three 30-minute strength-building sessions weekly.2. Reducing caloric intake by 500 calories per day and saying “no” to red/processed meats, added sugars and processed grains. 3. Opting for nine servings daily of produce and eating lean protein in each meal.4. Getting your hormone and glucose levels checked to see if you need intervention.5. Taking the appropriate vitamins and supplements for repair and protection of your cells’ inner engine, the mitochondria.