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You: Staying Young: Make Your RealAge Younger and Live Up to 35% Longer
Michael F. Roizen
Mehmet C. Oz
International bestselling authors of YOU: The Owner's Manual and YOU: On a Diet give you all the tools and know-how to stay young and defy the ageing process. Drawing lively parallels between your body and aspects of city life, Drs Roizen and Oz show you how to balance your ‘biological budget’ to ensure your life is long and strong.Million-copy-bestselling authors, Michael F. Roizen, M.D. and Mehmet C. Oz, M.D., explain the mysteries of ageing and how you can dramatically slow the process to live a longer, more vibrant life. Written with their irrepressible quirky humour and granite-solid research, YOU: Staying Young is set to become the definitive manual to remaining young, fit and healthy.If your body is a city, the authors explain, it is up to you as mayor, resident and street cleaner to ensure it remains a vibrant city – after all, who wants to live in a run-down, one-horse town? We all have different genes that influence us in same the way as cities are affected by different geographies. However, it is the way in which a city is run and the residents treat it that have the most overwhelming influence.Posing as local inspectors, Roizen and Oz club together to tackle your city's education system (stem cells), power plants (mitochondria), electrical grids (brains), transportation routes (blood vessels), landfills (fat), and parks (skin). They then give you the tools to clean up your act and turn your city back into the cutting-edge, party destination everybody will want to see.Look after your body and it will look after YOU.
Make your RealAge younger and live up to 35% longer
DR MICHAEL F. ROIZEN
DR MEHMET C. OZ
With Ted Spiker, Craig Wynett, Lisa Oz and Dr Mark A. Rudberg
Illustrations by Gary Hallgren
Note to Readers (#uf8758409-39b6-5885-b63e-9ed50ce339fa)
This publication contains the opinions and ideas of its authors. It is intended to provide helpful and informative material on the subjects addressed in the publication. It is sold with the understanding that the authors and publisher are not engaged in rendering medical, health or any other kind of personal professional services in the book. The reader should consult his or her medical, health or other competent professional before adopting any of the suggestions in this book or drawing inferences from it.
The authors and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents in this book.
Dedication (#uf8758409-39b6-5885-b63e-9ed50ce339fa)
To all who desire longer life so they can serve more
Contents
Cover (#u00a98d67-b7a8-5b99-8585-2fde887da3dc)
Title Page (#uc5b0c450-319d-5ded-805f-a653a06d23c5)
Note to Readers (#udcf8889e-7400-57ae-a72c-8861a9abd8af)
Dedication (#u6d4b5cb8-dd28-5c3c-9dcb-8b83b9097500)
Part I: Why You Age and How You Stay Young (#uf177054d-e6eb-5d93-87ad-6843a9f1cff8)
Introduction (#ua76cd035-61db-53c5-b063-3355a0fd2c49)
MAJOR AGER Bad Genes & Short Telomeres How Genetics Influences Ageing – and You Control Your Genes (#u11b03368-5579-5713-8a8b-4372316a5ad6)
Chapter 1: Develop a Memorable Memory (#uce53be09-5464-5ee3-aec2-c618f050fbe0)
MAJOR AGER Oxidation & Inefficient Mitochondria Keep the Energy Factories of Your Body Running Smoothly (#u92c28dae-28a6-5001-8a2a-4148efb59a01)
Chapter 2: Take the Heat off Your Heart (#u207d41f9-9da5-55b3-be51-fbd6da39a8df)
MAJOR AGER Stem Cell Slowdown What You Can Learn – and Use – from Stem Cells to Keep Your Body Strong (#uc177c711-5f3a-57e0-8ee7-61d53032fcec)
Chapter 3: Get the Better of Stress (#u86315d1a-968e-55b2-af2f-f9ff637c16ed)
MAJOR AGER Declining Defences Why Bacteria and Viruses May Be Your Most Powerful Enemies (#ub0e49b05-b2a2-5462-b668-524ce5ac1e2a)
Chapter 4: Pump Up Your Vagus and Immune System (#ucc1c5ac1-7c89-5772-b331-cdb2ba47afb1)
MAJOR AGER Toxins Keep Sludge from Seeping into Your Body (#u0e744f7b-ea41-5dae-b0f4-786489c3fe43)
Chapter 5: Cancel Out Cancer (#u07d70d35-84d6-5147-8108-f974b356cf91)
Chapter 6: Breathe Easy (#ub1c7a9f7-26ee-50af-b4b8-075eee277665)
MAJOR AGER Glycosylation How Excess Glucose Can Age You (#ud8d7d407-de43-55b0-87df-d705e7164b8f)
Chapter 7: Don’t Be Pickled by Diabetes (#uc028212a-2077-5798-b8ed-1d8e6024f294)
MAJOR AGER Calorie Consumption & Slowing Sirtuin Understand the Ultimate Anti-Agers (#ud026a159-9a17-5dca-bc92-7f8c0e2a2d7e)
Chapter 8: Get Great Guts (#ub530ebd3-3689-5d6b-b70d-ed9125692e15)
MAJOR AGER Neurotransmitter Imbalance How the Chemical Message System in Your Brain Can Age You (#u822796aa-6af4-5c25-b176-578939349846)
Chapter 9: Sleep Your Way to the Top (#u190ab406-a07e-56c0-89ed-2f8e16c9628f)
MAJOR AGER Wacky Hormones The Natural Fluctuations in Hormonal Levels Aren’t All Bad (#u720ae9d4-98ec-51d1-86e2-02936b4c5d13)
Chapter 10: Make the Most of Menopause (#u692f8384-70c6-5083-ab7f-2620836d3984)
Chapter 11: Protect Your Privates (#u38317945-177a-5082-b4d4-78edc79f56a1)
MAJOR AGER No Nitric Oxide How Your Levels of This Gas Can Change Your Health (#ued562449-c2aa-5d58-bb06-ea88c9ed3c59)
Chapter 12: Live the Sexy Life (#u840ce0e4-939f-58bf-a237-283dbe1d83ae)
MAJOR AGER UV Radiation How the Sun Can Nourish or Destroy Your Body (#u233aa9d9-abae-537e-b158-960266f908ad)
Chapter 13: See the World (#u2e0c0dab-eb0a-5624-8b7a-a1897d70f921)
MAJOR AGER Disuse Atrophy Prime the Pump to Keep the Body Working Well (#u3ee048db-8828-535b-941a-bb35bd49921c)
Chapter 14: Muscle Up Your Bones (#ubd2162ae-1eaa-5886-be5f-50257d210757)
MAJOR AGER Wear & Tear How Your Body Handles the Breaking-down Process (#ueb62642e-16fb-5214-9f02-0bc4e16fb0d7)
Chapter 15: Hear Ye, Hear Ye (#uc54554d6-5aa5-590b-91cc-c1283f99635f)
MAJOR AGER Unforced Errors Why Our Bodies Can’t Withstand the Crazy Things That Happen in Life (#u7515d0dc-ca6b-5027-a458-22111de66d72)
Part II: The YOU Extended Warranty Plan (#u460f669d-c7c8-5b80-9ccd-785f762e4022)
Chapter 16: The Fourteen-Day YOU Extended Warranty Plan (#u57205054-2e30-54dc-ad77-d490eaf4ed84)
Chapter 17: The YOU Toolbox (#u713b9281-b0f4-5945-8265-db506da352fa)
Chapter 18: YOU Getting Stronger (#ud019a8e6-6d3e-5654-88f5-e813b5e7ff1b)
Acknowledgements (#u310226c0-eaa7-50e4-b25d-3c1f45b4780b)
Index (#uc85c93d8-c467-595a-9c69-4771cfff4c81)
About the Author (#u60aa91a3-9541-582b-be53-da2947dfff2c)
Also by the Authors (#ua3a711d0-a376-5ebd-adfc-a3532e994707)
Copyright (#u79013f62-a3cd-5c47-9886-78b0f8cef12a)
About the Publisher (#uc5f320ac-007b-537a-8848-2764b19f545e)
Part I Why You Age and How You Stay Young (#uf8758409-39b6-5885-b63e-9ed50ce339fa)
Introduction (#uf8758409-39b6-5885-b63e-9ed50ce339fa)
Most of us think ageing happens like this: we go on our way, living happily through life, until one day we start to feel old, and the symptoms domino right before our cataract-clouded eyes. Our bones creak, our backs hurt, we go blank when trying to think of our neighbours’ names, we hate driving at night, we can’t play golf any more, we can’t hear what our spouses are saying, and our sex lives pretty much come down to brushing up against the washing machine. Soon we’re eating dinner at three-thirty and our primary goal of the day is staying awake long enough to catch Countdown.
To us, that approach means you’re drowning in life – not bathing in the beauty of it. We’re here to challenge that perception of ageing and create a new way of thinking about “anti-ageing medicine”. The traditional focus of the medical community has been on treating chronic diseases and reversing acute illnesses associated with ageing – cancer, heart disease, stroke. The assumption was clear: since heart disease and cancer alone account for over 50 percent of all deaths, you could live maybe 50 percent longer if you could avoid the big killers. As it turns out, this isn’t what would happen. As devastating as these diseases are, wiping them out as your killer increases your average life expectancy by only about nine and a half years – not the thirty to forty years that you would expect. Why? Because something else takes their place.
To add serious years to your life – and life to your years – you have to lower your risk for all diseases. And the only way to do that is to slow your rate of ageing on the cellular level. Curing cancer or any other disease does not necessarily do anything to change the nature or speed of your bodily ageing process. That’s because ageing and disease – although they interact with each other – aren’t the same thing. As we grow older, all of our systems slowly deteriorate, which makes us more vulnerable to disease. By slowing the ageing of our cells while simultaneously preventing disease, we can enjoy not only a higher quality of life but a much longer one as well. This is where we’re taking YOU.
What Is Your RealAge?
Throughout the book, we’ll refer to your RealAge – that is, a formula designed to figure out your biological age based on your lifestyle and behaviours, rather than your simple calendar age. Do good things, and your RealAge is much younger than your calendar age. Do bad things, and you can have the body of an oldster even if the calendar tells you that you haven’t hit thirty yet. One of the great things that the RealAge formula has taught us is this: Make changes, see the rewards. You can figure out your RealAge with a free test at – www.realage.com.
Of course, the reason why ageing is so intimidating isn’t because it appears to sneak up on you like a first-rate mugger. In reality, ageing is more like a savvy bank robber who’s spent months casing the joint. Why the discrepancy? Because there are huge delays between the cause of the problem and the effects you actually see in your life. And that means you have to start building defences in your thirties, forties and fifties against attacks that may not occur until your sixties, seventies and eighties.
Fortunately, science has finally figured out most of the spectacular biological processes that control ageing. And by learning about such things as mitochondria, telomeres, sirtuin, nitric oxide and the vagus nerve – which you will do in this book – you’ll appreciate how to apply these remarkable discoveries to your own life. As we take you inside your own body, you’ll learn about the shoelacelike chromosome that affects memory loss. You’ll discover the body’s cellular energy factories that play a role in damaging and preserving your arteries (and you thought it was all due to the buttered biscuits). You’ll even figure out whether you’re a good candidate for hormone therapy as you age and understand how your third eye controls your sleeping pattern (yes, we said third). Ultimately, by understanding the science behind your body, you’ll slow your rate of ageing – to live long and strong. While science holds the keys, only you have the power to unlock your potential longevity.
After all, ageing may be inevitable, but the rate of ageing is certainly not.
Your Body, Your City
Perhaps the best way to explain the dynamics of ageing is to take a look at another complex system that’s subjected to the same forces as your body: a city. Some cities remain beautiful and elegant in their old age (think of old but elegant European cities like London), while others that may not even be so old look worn down, beat up and in need of an urban ICU. Every city experiences the ups and downs of ageing; how well the city managers and residents adapt largely determines whether the city will age gracefully or end up on the wrong side of spray paint, riots and urban decay (see Figure Intro 1 (#ulink_a84c396e-3cee-527e-91cd-033610100955)).
Now, every city has its own genetic code, just as you have yours. For a city, genes are geography – whether it’s built on a river, or whether it’s located in a hot or cold climate, or whether it lies directly in a prevalent hurricane path. The city’s geography can’t inherently change. But the city can adapt to that environment, with earthquake-proof construction, underground tunnels for walking in winter-time, or a ferry system for commuting. The adaptation the city makes to survive and to thrive is what’s crucial to its vitality. The same goes for YOU.
Just because you’ve been dealt a genetic hand that predisposes you to heart disease or diabetes or needing trousers as large as a parachute doesn’t mean that you can’t mitigate the effects of those genes. One of the major things we’ll teach you is that while you can’t change your genes, you can change whether they are turned on or off, or how you express them. Not every aggressive detrimental gene needs to be turned on, and not all of your sleepy protective genes have to remain dormant. Just like a city, you can compensate elegantly if you understand your options. After all, Rome is called the eternal city.
While some cities can deteriorate if they’re not managed well, others can be maintained and revitalized if the right resources and investments are made available. That’s the way you, too, can live gracefully and passionately with a fundamentally older infrastructure. Throughout the book, you’ll learn many ways to manage your personal metropolis. You’ll see that your immune system is your body’s police force. Your arteries are like roads that can be clogged, blocked or worn down by years of abuse. Your brain is like the energy grid that supplies power to the entire city; it can be knocked out here and there if you let neurological branches fall on your power lines. Your skin, in many ways, is like a city’s parks and green space, contributing to the overall sense of beauty and vibrancy. Your fat? Yep, landfill.
Figure Intro 1 Cityscape Every city ages in very different ways, just like your body can. This rich metaphor – the geography is like your genes, roads are like arteries, the energy grid is like your brain circuitry, the green spaces are like your skin – describes the beauty of an elegant city.
You? Consider yourself the mayor, with the power to make all the decisions about what’s best for your biological city.
Our ultimate goal isn’t just to keep your biological city from naming tumbleweed as the town flower – in other words, to keep you from dying (though that is a biggie). Our goal is to put your body at the top of the “ten best cities to live in” list. It’s to make it vibrant and hip, with lots of resources and good management of those resources. Perhaps most of all, it’s to give it the ability to adjust rapidly to changing times – to reinvent itself.
How will you get to know your city and all of the things that influence it? Here’s how we’re going to introduce it to you: science has pointed to fourteen major processes that drive almost all of the ageing we experience. Those causes of ageing – everything from wear and tear to neurotransmitter imbalances – indicate the tools you’ll need to get at what you really want: to help your body live younger and stronger, and to have more energy than a Labrador puppy.
Throughout the book, you’ll encounter these causes of ageing in special sections titled “Major Ager”; in the chapters between, you’ll discover exactly how the Major Agers affect various parts of your body and find specific, practical suggestions about how you can counteract their effects. Understanding the reasons for ageing will give you insights into the action steps for extending your own warranty, which we unveil in the last chapter.
Along the way, look for these features to help you learn about your body:
Major Agers: These are the major drivers of ageing that most people have never heard of, but they work behind the scenes to age our cells. (Without our cells, we don’t do so well.) Understanding these Nobel Prize – winning processes will make you a lot wiser as you wade through the littered terrain of anti-ageing therapies. At the very least, they’ll make you sound smart around the water cooler. Take a look at our crib sheet (#ulink_ab373c36-874b-5bc8-9c23-7b70967ed506), which summarizes these Major Agers so you can see which ones can tip the youthful scale in your favour.
YOU Tests: The beginning of each chapter will start with a quick test that you can take to assess where you stand on the ageing scale. These interactive moments will give you new insights into your own body – and how young it’s working.
YOU Tips: At the end of each chapter, we’ll list a bunch of actions and strategies to keep your body working as vibrantly at sixty as it was at thirty-five. These tips – some admittedly controversial – will provide information about simple changes you can make to alter the complexities of your body. Whenever the science gets thin because we can’t accurately extrapolate fifty years into the future, we offer the advice that we would give our families.
YOU Tools
Detailed programmes that will help you live longer
Anger-Management Plan
Quit-Smoking Plan
Deep-sleep Programme
Medical Tests You Need
Ultimate Workup (#ua4767e72-5c45-4f04-b5a6-42bf5f0be5d2)
Deep Breathing and Meditation (#ue126ea1a-f2b2-52fd-93b2-fa7b929de56e)
Stress Management (#ua809a4a8-c0cc-563b-b70a-6e891979f95c)
Vital Vitamins and Supplements (#ue23eb6a9-a11b-5951-9412-5ec5f3738b8b)
Detox Plan (#u668f0224-c090-43c2-81b5-7039eca06c9e)
The YOU2 Workout (#ua5bb37ff-a07a-41b1-a38c-2ee1de307582)
Chi-gong Workout (#u82f0e258-6426-40ab-8700-bacd90b77780)
YOU Tools:Here (#u713b9281-b0f4-5945-8265-db506da352fa) and throughout the book, we’ve created programmes that you should implement in your life. They’ll help you decrease stress, stop smoking, get the right lab tests, deal with anger, and so many other things. In addition, you’ll get a special chapter on ways you can improve your body (and mind) with workouts that work for everyone.
The YOU Extended Warranty Plan: At the end of the book, we’ll provide a fourteen-day plan for doing the little things every day that make a big difference so that you can live longer and live younger. This plan will serve as the blueprint for your future decades.
YOU: The Principles of Longevity
It turns out that one of the best predictors of ageing isn’t how slowly you drive or whether or not you wear tartan trousers. It’s your own perception of how healthy you are. So indulge us for a moment and answer this question:
