how to age less • look great • live longer • get more

372 Pages·2017·15.76 MB·English

FAST LIV NG
SLOW
AGEING
HOWTO AG LEE SS L•O OGK REAT • LIVLEO NGER G• EMT ORE
TESTIMONIALS
“The human body is not built for an unlimited lifespan. Yet there are many ways in which we can improve and
prolong our health. ‘Fast Living, Slow Ageing’ is all about embracing those opportunities.”
Robin Holliday, author of ‘Understanding Ageing’ and ‘Ageing: The Paradox of Life’
“Today in Australia, we eat too much and move too little. But it is our future that will carry the cost. Our current
‘fast’ lifestyles will have their greatest impact on our prospects for healthy ageing. This book highlights many of the
opportunities we all have to make a diference to our outlook, at a personal and social level.”
Professor Stephen Leeder, AO, Director of the Menzies Centre for Health Policy, which leads policy analysis of healthcare
“Healthy ageing can’t be found in a single supplement, diet or lifestyle change. It takes an integrated approach
across a number of key areas that complement to slowly build and maintain our health. ‘Fast Living, Slow Ageing’
shows how it is possible to practically develop these kind of holistic techniques and take control of our future.”
Professor Marc Cohen, MBBS (Hons), PhD (TCM), PhD (Elec Eng), BMed Sci (Hons), FAMAC, FICAE, Professor,
founder of www.thebigwel.com
“SLOW is about discovering that everything we do has a knock-on efect, that even our smallest choices can
reshape the big picture. Understanding this can help us live more healthily, more fully and maybe even longer too.”
Carl Honoré, author of ‘In Praise of Slow’
“We all know about the dangers of fast food. But food is not the only fast thing that is ruining our lives. Slow ageing
is about inding important connections in the diet and lifestyle choices we make every day and embracing the
possibilities for making real changes - to our own lives - in our own way.”
Sally Errey, best-selling author of the cookbook ‘Staying Alive!’
“Ageing is a complex process with many diferent factors combining to determine health and longevity. To slow
ageing optimally, we also need to combine a range of lifestyle changes, supplements and other activities. This
practical book steers us through the many opportunities we have to change our futures for the better.”
Prof Brian J Morris, PhD, DSc, Professor of Molecular Medical Sciences, Basic & Clinical Genomics Laboratory,
University of Sydney
‘Fast Living, Slow Ageing’ delivers a combination of well researched strategies from both Western medicine and
complementary therapies to enhance your wellness.”
Dr Danika Fietz, MBBS, BN (Hons), GP Registrar
“Forget the plastic surgeons, Botox and makeovers! ‘Slow ageing’ is really about the practical choices we make
every day to stay healthy, it and vital, to look great and to feel great today and in the years ahead.”
Dr David Tye, GP, Kingston Family Clinic, South Brighton, SA
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“We all hope that growing old will be part of our lives, although we don’t really want to think about it. In fact,
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‘old’ is almost a dirty word in lots of people’s minds! ‘Fast Living, Slow Ageing’ takes you down the path of doing
something about how you age, while at the same time providing you with choices and igniting an awareness to start
now and take control of how you can age with grace.”
Ms Robyn Ewart, businesswoman, mum and household manager
FAST LIVING SLOW AGEING
“Ageing is a natural and beautiful process which, all too often, we accelerate through unhealthy attitudes and
lifestyle choices. ‘Fast Living, Slow Ageing’ is all about redressing that balance by making a commitment to mind,
body and spirit; to live the fullness of life, while ageing with grace and beauty.”
Stephen Penman, President of the Yoga Teachers Association of Australia
“We all want to live longer and healthier lives. ‘Fast living, Slow Ageing’ shows how this is really possible with
minimal fuss and easy ways to incorporate real and long-lasting changes.”
Jennifer Aikman, Senior HR Business Partner (MCIPD) and mother of a 7-year-old
“Ageing is determined by the opportunities we take and those we neglect. ‘Fast Living, Slow Ageing’ is about
making the most of these opportunities.”
Dr Joe Kosterich, author of ‘Dr Joe’s DIY Health: Putting You in Charge of Your Health
“I don’t know about you, but inding any way to be the best I can be as I age is of great value. I enjoyed applying the
practical suggestions and gained immediate beneits from making small, convenient changes in my life.”
Margo Field, 53-year-old mother and businesswoman, founder of www.goandseemargo.net
“Ageing starts at the cellular level, so we need to look at the cause of ageing and modify this as much as possible.
‘Fast Living, Slow Ageing’ does this and explains the principles in everyday language.”
Richard Stenlake, B.Pharm, MPS, MRPS
“We spend all our life working for the day when we can slow down, only to ind that we haven’t taken suicient care
of our body/mind along the way! If we want to live the dreams we have worked so hard for, it is best to do whatever
we can NOW to Slow Ageing.”
Carolinda Witt, author of ‘The 10-Minute Rejuvenation Plan’, founder and developer of T5T®, just 10 minutes per day
for health, vitality and wellbeing (www.T5T.com)
“This book is well researched and ofers practical suggestions that are easy to put into practice by anyone who is
determined to make the right choices to stay healthy and age with dignity.”
Rosemary Boon, psychologist, nutritionist and teacher
“When irst approached to review this book, I worried it was going to be about all the negatives that many people
associate with ageing – how to stop it, prevent it or hide it – but it turned out to be a celebration of what we can do
to make our ageing a rich and rewarding experience.”
Dr Rod Wellard, GP education consultant
“We all have to get older, but this doesn’t need to be a rapid, valueless decline. We can all choose a path that
maintains vigour and vitality. ‘Fast Living, Slow Ageing’ gives the directions to follow and succeed!”
Dr Chris Moschou, Adelaide-based GP
“I strongly believe it is our duty to maximise the potential of our brains every day of our lives. For people in their •
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40s, 50s and 60s, now is the time to really take charge. We are a much larger population compared to the younger
people coming through and there is no way they will be able to support us all when we will need it. The longer we
can maintain our faculties, the better for us all. If you want to take charge of your brain and enhance your life, this
book is a wonderful place to start.”
Nerida Saunders, Senior Psychologist and President of the Applied Neuroscience Society of Australasia, and proud
grandmother of 4
FAST LIVING SLOW AGEING
FAST LIVING SLOW AGEING
www.slowageingbook.com
Text Copyright © 2016 Health Inform Pty Ltd
Published by Health Inform Pty Ltd
PO BOX 95
Ingleburn NSW 1890 Australia
Email:
A SPECIAL THANKS TO
JERRY SCHWARTZ;
A DEAR FRIEND.
WITHOUT HIS PERSISTENCE AND ONGOING
SUPPORT, THIS BOOK WOULD
NEVER HAVE BEEN COMPLETED.
AUTHORS & CONTRIBUTORS
What started as a small number of advisors Authors
and helpers has developed into what could Kate Marie
be the largest collaboration of its kind. By Professor Merlin Thomas MD, PhD
the end of this project we had more than ifty
people contributing information and providing
expert guidance and support. Because the
ield of health and ageing is so vast, without
this collaboration of scientists, doctors, health
professionals and consumers we would never
have been able to do it justice. There are many
books on the market claiming to help you to
slow ageing or even reverse it. Some are good
and a handful excellent. The main difference
with this book is that through a collaborative
effort we’ve been able to provide the evidence
when recommending interventions that work to
slow ageing and optimise wellness. We believe
we’ve created a foundation for consumers and
doctors alike to methodically review how well
they and their patients are, given there are no
oficial guidelines.
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FAST LIVING SLOW AGEING
SPECIAL MENTION nutritional and environmental medicine. Ann-Mary has done
signiicant work with ACNEM as the education coordinator for
Dr Jerry Schwartz
the training programs for GPs and allied health workers.
After graduating as a medical doctor from the University of
Sydney and spending many years in the public hospital system,
Dr Jarrod Meerkin
Jerry became an early Surgical Fellow of the Australasian College
Jarrod is an experienced Exercise Physiologist with a Ph.D. from
of Cosmetic Surgery. He owns and practices in his thriving
Queensland University of Technology, a Masters degree (with
ISO2001 accredited surgery in Matraville, Sydney. In addition to
honours) and a Bachelor of Applied Science from the University of
his Ophthalmic and Cosmetic Surgery diplomas, Jerry also has
Wollongong. He is an expert in dual energy x-ray absorptiometry
a Masters in Public health from Monash University in Melbourne.
(DEXA) scan technology and the founder of MeasureUp, one of
Australia’s leading DEXA scanning businesses.
Carolen Barripp
Carolen is an innovative Australian-based publisher who creates
Dr Bill Andrews
books of distinction that are acknowledged for their quality and
Bill is the CEO of Sierra Sciences and is a principal discoverer
originality.
of human telomerase, the enzyme that lengthens telomeres in
human cells. He has spent the last 20 years capitalising on this
Dr Ian Gillam
discovery by developing pharmaceuticals that promise to delay
BSc (Hons), MSc, PhD, Dip Phys Ed, AEP, ASP, ESSAF, FSMA
age-related disease.
Ian has had more than 25 years an accredited exercise
physiologist (AEP), university lecturer and researcher and is a
Dr Michael Lowy
sports physiologist (ASP) and nutritionist. Ian currently works
Michael is a men’s health physician with a special interest in male
with Exercise and Sports Science Australia (ESSA) in an industry
sexual dysfunction, relationship counselling and the general
development role and previously at the National Institute of
health issues of men.
Integrative Medicine. He has also been a consultant sports
physiologist and nutritionist to Victorian and Australian Institute
Terry Robson
of Sport athletes and to a number of professional sports teams
Terry is a journalist, author, screenwriter, public speaker and
including the AFL Demons, Tennis Australia and the Drapac
qualiied naturopath. He has worked as a health journalist for
Professional cycling team.
many of the major Australian media outlets focusing on lifestyle
and holistic health issues.
Eva Migdal
Eva is lecturer and course coordinator at RMIT University’s
Carl Honoré
School of Health Sciences in the Master of Wellness program.
Carl is a leading champion of the Slow Movement. For information
She is also developing the Well School, a social enterprise to
on Carl’s work, go to www.carlhonore.com.
support teacher personal wellness literacy, skills and capacity
to implement transformative curricula. She has degrees in
Helen Barry
Physiotherapy, Fine Arts, Masters in Environmental Science and
Helen has enjoyed a multifaceted career. Her experience spans •
a Dip. Ed. in Health & Media. 9
publishing, academia, public relations, business consulting,
health and medical education. Helen’s personal mission is to
Ann-Mary Hromek RN ND
support women to make powerful shifts to live a life of wellness
Ann-Mary Hromek is a Registered Nurse, Female Sexual Health
and purpose. Helen is founder of the soon to be launched Slow
Practitioner and Naturopath with 30 years of experience in
Ageing Wellness Coaching.including a Master of Public Health.
FAST LIVING SLOW AGEING
CONTRIBUTORS AND SUPPORTERS General sections
Australian Hearing, Optometrist & Medical Student
Scientiic panel
Hormone modulation
Prof Brian J. Morris, PhD DSc,
Dr Russell Cooper, Board Certiied Anti-Aging Medicine,
Professor of Molecular Medical Sciences,
Fellowships in Nutritional & Environmental Medicine
http://www.physiol.usyd.edu.au/~brianm/
Dr Ray Kearney (retired),
Infectious Diseases and Immunology
Academic panel
Richard Stenlake www.stenlake.com.au
Prof Marc Cohen,
Professor of Complementary Medicine at RMIT
Genetics panel
Prof Stephen Leeder,
Iwona Rudkowska, Ph.D. (McGill University),
Director, Menzies Centre for Health Policy
Nutritionist-dietitian
Dr Rod Wellard, Education Consultant
and Researcher in Nutrigenomics
Moshe Szyf Ph.D., GlaxoSmithKline
Nutritional panel
Professor of Pharmacology, McGill University
Ann-Mary Hromek RN ND
Jon Cornel, Sierra Sciences www.sierrasci.com
Sally Errey, Nutritionist, Speaker, Best-selling Author,
www.stayingalivecookbook.com
Cosmetic panel
Rebecca McPhee, BNutr.Diet (Hons), APD, an Accredited
Dr Peter Muzikants, MB BS, specialising in laser and
Practicing Dietitian
cosmetic dermatologic procedures,
Andrew Munro B HSc,
www.adacosmetic.com.au
Manager - leading Health Sciences company
Dr Bruce Williamson, Balgowlah Skin Cancer Clinic
Brendan Penwarden, Naturopath, www.nutrenews.com
Medical practitioner panel
Mind-body and ageing
Dr Danika Fietz, MBBS, BN (Hons)
Donald Moss, PhD, Chair, Mind-Body Medicine Program,
Dr Joe Kosterich, MBBS,
Saybrook Graduate School & Research Center,
www.drjoesdiyhealth.blogspot.com
http://www.saybrook.edu/contact/con_fac.asp
Dr Chris Moschou, GP with an interest in hormone
Margo Field www.goandseemargo.net
modulation
Rosemary Boon www.learningdiscoveries.com.au
Dr Ron Tomlins, GP with an interest in health promotion
Stephen Penman
and disease prevention
Nerida Saunders www.solstice-mindmatters.com.au
Dr David Tye, GP with an interest in allergy
Carolinda Witt www.T5T.com
• Skin and ageing
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Dr John Arbuckle www.anti-ageingdoctors.com.au
Dr John Flynn Foundation Fellow, Australasian College of
Cosmetic Surgery www.cosmedic.com.au
FAST LIVING SLOW AGEING
L-R: Line 1 Andrew Munro, Ann-Mary Hromek, Chris Moschou, Merlin Thomas, Carl Honoré, Danika Fietz, Rosemary Boon
L-R: Line 2 Brendan Penwarden, Carolinda Witt, Debbie Verrell, Donald Moss, Stephen Penman, Brian Morris, Russell Cooper
L-R: Line 3 Richard Stenlake, Ian Gillam, Robyn Ewart, Ron Tomlins, Jarrod Meerkin, Helen Barry, Iwona Rudkowska
L-R: Line 4 Jennifer Aikman, John Flynn, Marc Cohen, Mary Gurr, Margo Field, Joe Kosterich, Ray Kearney
L-R: Line 5 Rod Wellard, John Arbuckle, Nerida Saunders, Kate Marie, Jerry Schwartz, Sally Errey, Tania Tissera
L-R: Line 6 Eva Migdal, Peter Muzikants, Moshe Szyf, Bill Andrews, Terry Robson, Michael Lowy, Stephen Leeder
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FAST LIVING SLOW AGEING
SOME THINGS SHOULD BE TAKEN
01 SLOWLY
18 What is ageing & why slow it down?
22 The principles of slow ageing
30 How do we age?
34 Making healthy lifestyle changes
SCORING A CENTURY
02 44 Avoiding heartache [Heart disease, stroke
and ageing]
50 Sweet and sour [Diabetes]
54 The topic of cancer
FACING THE ELEMENTS
03 70 The elements of ageing — Oxidative stress
84 The elements of ageing — Calories
94 The elements of ageing — AGEs
100 The elements of ageing — Inlammation
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FAST LIVING SLOW AGEING