The worse advice that is given as we get older except for cases of temporary exhaustion or an accident is to slow down.  This path leads to decrepitude and is deadly.

Part of the traditional myth of aging is that we should decrease our physical activity as we get older. This folk wisdom is wrong. If we follow this path, it leads to the very loss of wellbeing that we desire.

A better motto than take it easy is function maintains structure or as it is expressed popularly “use it or lose it”.  This advice is correct, anatomically, physiologically and neurologically.  If the bones do not sustain weight regularly, they soften and weaken. If muscles are not used regularly in challenging and skilled tasks, they become weaker and less responsive. If the brains cells are not systematically involved in a variety of voluntary tasks such as learning new things, they deteriorate.

Gradually, a lack of use of the body and mind create a softening, weakening and deterioration of our resources not because of age but because of a lack of use.

Part of the reason for the lack of desire to move your body, besides the myth mentioned above is: poor diet, unaddressed toxicity from the environment, bad lifestyle practices, inadequate sleep, too much alcohol, smoking and a lack of nutritional and herbal supplementation to make up for nutritional deficiencies that occur in aging. The end result leads people to not want to move as much as when they were younger.

The irony of this is that we need to move about, do exercises and skilled movements more often as we age, not less. Moving our bodies to increase circulation to the organs and to strengthen the structures of the body is needed more than when we are younger. Those people who don’t believe in doing exercise or sports because they could maintain their body without it when they were young are missing out. Because of our highly sedentary modern lifestyles everyone should be exercising from a young age and continue to do this our entire lives.

With proper diet, supplements, good lifestyle practices and exercise, the act of growing, maturing, and settling down to life as an act of decay is not necessary to be our fate. I was at a play with a lot of people in their 60’s, my age, the other night. Sadly, very few looked and moved in a way that showed vibrant health.

Another myth is that you can’t teach an old dog new tricks. Learning can be beneficial as a lifelong activity.  The brain is also involved in use it or lose it. Learning is different as we age. There is an incredible amount of research that shows how diet and supplements can improve our brain as we age.  Research has shown that people can learn absolutely new things into advanced age as long as we exercise that muscle in-between our ears.

Although moving is better than not moving, choosing the right kinds of exercises for the body and mind are important. Generally, we need exercises that energize the body and open up tissues and channels such as qigong, yoga, Hannah Somatics, and exercises that are moderately aerobic such as walking, jogging or jumping rope, exercises done weekly that strengthen the bones and muscles such as bodyweight training, Pilates and exercises that teach skilled movements such as dancing and martial arts.
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The Way of Qigong by Kenneth Cohen. This is an excellent introduction. Qigong is best learned in person. The quality of instruction varies. I teach a monthly class in NYC and give private lessons gigong/somatic

Somatics: Reawakening the Mind's Control of Movement, Flexibility, and Health by Thomas Hanna

Pushing the Limits! Total Body Strength with No Equipment by Al Kavadlo- an excellent introduction to bodyweight training for men and women. I suggest this approach over weight machines as weight machines isolate muscles.

Many years ago I started to re-think aspects of health that I had started to learn in my early 20’s from Japanese macrobiotic natural health teachers. There were reasons for me doing this including that I did not feel well after decades on a vegan style macrobiotic diet.

Later I began to question more teachings as long time vegan macrobiotic teachers and followers died of cancer, heart disease and more. I concluded some ideas still had merit such as eating a mostly whole foods organic diet with a base of plant foods.

Other aspects of health teachings I learned needed updating, One aspect is about supplements from food or other sources.  20th century macrobiotic teachings were vehemently against taking supplements even food based ones. Teachers and counselors told people to avoid them.  After a period of time I discovered there are several reasons why it makes sense to take vitamin, mineral, and herbal supplements in addition to all the illnesses, deaths and nutritional deficiencies I witnessed among people following anti supplement advice.

In my Diagnosis+Nutrition Health Coach Training, I have a section that explains in more detail why I believe people need supplements. This is the only updated training program on 21st century macrobiotic longevity teachings that exists today as other programs are based on the outdated 20th century teachings. These teachings ignore the new scientific discoveries that explain about the need for various nutrients in food and through supplements for modern times.  You can learn more about my program here. https://www.macrobiotic.com/diagnosisnutrition-health-coach-training-program-21-classes.html

A summary of the reasons for the need for vitamin and food supplements include: genetics, our toxic environment, stress, anti-aging, damage from free radicals, agricultural practices and transportation, health history and unique individual nutritional needs. 

Two of the above issues are enough to support why we need extra nutrition.  Many of us have genetic weaknesses because of the 20th century eating practices of our parents. All of our ancestors lived in for the most part unpolluted environments compared to today.  

Food supplements can help us to boost our health. I recommend everyone look into these and others. Here is partial list with some key benefits. There are many more than I’m listing.

1. Cod Liver Oil:  helpful in Syndrome X-obesity, hypertension, insulin resistance, adult onset diabetes, and stroke.
2. Green Powders such as Chlorella: help to regulate hormones, help with metabolism, improve circulation, and promotie higher levels of energy. It also helps to reduce weight and body fat, and removes stored toxins.
3. Brewer’s Yeast: Look for low heat processed. It strengthens the immune system.
4. Fish Eggs: This is so concentrated in vitamin A; it is like a food supplement for better eyesight, anemia, immunity and more. Look for ones with no dyes.
5. Gelatinized Maca: increases libido, lifts moods, improves bone density and increases energy. 

 I believe warnings about supplements are often exaggerated in the media for commercial reasons.1

1. http://www.doctoryourself.com/safety.html

The study of slowing down or reversing the aging process has been investigated for thousands of years in both the east and west.

Hippocrates, the founder of modern medicine from ancient Greece, coined the term macrobiotics to describe people who were long lived and healthy by following the laws of nature. Hippocrates writings promoted his understanding of how to cure or avoid illnesses and to attain longevity.

The traditional medicine of India, known as Ayurveda is literally translated as the science of long life. As part of this medicine, rejuvenation and cleansing practices known as Panchakarma were and are still recommended periodically to improve one’s health and promote longevity. In addition, many exercises including breathing, herbs, and special foods are recommended to promote a long life.

In ancient China, longevity practices and teachings were at the heart of the original Chinese medical practices. Longevity teachings were known as Yang Shen Dao or the art of long life. Diet, lifestyle, mental qualities, herbs and exercises were taught to promote longevity.

In both India and China, emotional equilibrium and mental equanimity was and is still promoted to be crucial to maintaining a healthy balance of internal energies upon which longevity is based. Uncontrolled emotional reactions damage health by inducing stress. Meditation and teachings regarding the nature of the mind and experiences were central to aid in creating mental and emotional peacefulness.

Modern science has investigated and continues to discover new anti-aging methods through lifestyle practices, specific foods, nutritional supplements and herbs. Science has verified the benefits of many traditional practices such as meditation and deep breathing.

An example of a scientific understanding of longevity is the theory of mitochondrial decline in aging. The mitochondria in your cells produce ATP for your body’s energy. If an organ’s mitochondria fail then the organ loses energy and stops working and also fails. This is linked to Alzheimer’s disease, diabetes, heart failure and virtually all diseases of aging that can lead to death.

Mitochondria decline as we age so protecting them is an important aspect of anti-aging. Substances in the form of supplements that protect the mitochondria include CoQ10, pyrroloquinoline quinone (PQQ), acetyl-l-carnitine (ALC), Malic acid, Fumaric acid, Succinic acid, D-Ribose and various B vitamins. In particular, PQQ increases the number of mitochondria in the cells as well as their energetic efficiency.

Science has investigated other causes of aging including free radicals, an overstimulated metabolism, and mutation of cells, endocrine imbalances, waste accumulation and toxicity. Based on continuing new scientific discoveries, there are specific nutrients and techniques that can slow down damage to the human system from these imbalances to promote greater longevity.