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Conscious Aging

Conscious AgingJacquie Eubanks RN BSN

Can gratitude help one live longer and healthier? Research shows that gratitude is strongly associated with greater happiness, positive emotions and improved mental and physical  health. Conscious aging is recognizing and accepting the aging process as a natural part of the life cycle or learning to love growing older and eliminating what prevents us from appreciating our golden years. Truth is, we are all in the process of aging at any given moment. How we handle that realization may predict how well we age. It appears that a negative view of aging may actually speed the aging process. Like a self-fulfilling prophecy, fear of memory loss can actually create memory decline. Belief that physical and mental decline is inevitable accelerates whatever decline occurs.

How old is old anyway? Certainly not middle-aged or even late middle-aged as the youngest among us might imagine, if they could even picture themselves growing older. Someone once said that old is always 15 years older than your present age. One survey found that young adults in their 20’s thought that old age began at 60; middle-agers thought it was 70; and those older than 65 thought to add another 10 years before they themselves reached old age. Many people in their 50’s say they feel at least 10 years younger than their actual age, while the healthiest people in their 60’s felt 20 years younger. In other words, as we age most people move the goalposts that represent major life stages.

As long as one remains in a healthy state, perhaps it’s true that age is just a number and you are only as old as you feel. That is not to say that we needn’t live a healthy lifestyle. Not surprisingly, grateful people are more likely to take care of their health by maintaining a healthy weight, staying active and practicing preventive medicine by getting regular health screenings. When not addressed, changes that occur with normal aging, such as high blood pressure or high blood sugar, may make one more likely to develop certain disorders. Timely addressing preventable modifiable risk factors with lifestyle adjustments or medications can potentially prevent development of cardiovascular disease, diabetes and other chronic conditions.

How we age

  • Chronological age is a person’s age in years based solely on the passage of time.
  • Biological age refers to bodily changes that occur naturally as one ages. Different from chronological age, biological age is measure of determining the state of health, which can be influenced by lifestyle factors.
  • Psychological age is based on either a negative or positive attitude towards the aging process.
  • Cellular aging is generally defined as a progressive decline in resistance to stress and gradual loss of cellular functions. Cells also have a life span and eventually reach their replication limit.
  • Metabolic aging is based on an individual’s basal metabolic rate, or the amount of energy or calories burned while at rest to keep the body functioning. Basal functions include breathing, circulation, cell production, nutrient processing, protein synthesis and more. As we age metabolism slows, affecting body composition, muscle loss and fat accumulation, which is one reason why a healthy diet and exercise are so important to long-term health.

Aging is a lifelong gradual and continual process of natural change that occurs on multiple levels. It is the combination of the impact of time on the human body, as well as the result of how well we take care of ourselves. Taking measures to compensate for changes in various physiological functions that occur during normal aging may slow the biological clock and lead to a longer and healthier lifespan.

Healthy ways to delay the aging process

Eat better: Eat more fruits and vegetables. There are thousands of disease-fighting antioxidants and phytonutrients in fruits and vegetables and many have unique roles in fighting free radical and age-related cellular damage. Strive to obtain 25 to 30 grams of protein at each meal to maintain muscle mass.

Make exercise part of your daily routine: Strength training can improve metabolism and mobility by preventing muscle wasting. Aerobic exercise has many health benefits, including improved cardiovascular conditioning, lowered blood pressure, weight management and better controlled blood sugar.

Take a staycation: In our busy lives, we sometimes feel we don’t even have time to destress. Reduce chronic stress and its detrimental effects on health by taking some time each day to relax and rejuvenate. Every small effort can help to reduce stress hormone production. Try taking a short walk in nature or a warm bath before bed.

Seriously, get some sleep: The quality and quantity of sleep affects mood, energy level, concentration and overall healthy function. Chronic sleep deprivation can result in fatigue and increased appetite leading to weight gain and can negatively affect cognitive and emotional function.

Maintain a positive outlook. Negative attitudes about aging can affect both physical and cognitive health in later years. Aging consciously with a healthy lifestyle and positive attitude may help prevent both physical and cognitive decline. Remember that negative self-fulfilling prophecy? Research has shown that positive self-perceptions about the benefits of aging well can help one to stay mentally, physically and psychologically younger.

Professional Supplement Center offers these and other high quality supplements in support of overall wellness:

Sleep Balance HerbalSleep Balance Herbal by Diamond Formulations: Formulated to address occasional restless sleep, Sleep Balance Herbal provides well-researched ingredients that promote sleep onset, aid in sleep/wake cycle regulation and provide calming support for the central nervous system. Free of wheat, yeast, soy, gluten, animal and dairy products, fish, shellfish, peanuts, tree nuts, eggs, and artificial colors, sweeteners and preservatives. Non-GMO kosher formulation.

AntiOxidant FormulaAntiOxidant Formula by Pure Encapsulations®: This hypoallergenic proprietary formula  provides a broad spectrum of antioxidant nutrients in support of the body’s natural free radical defense mechanisms. Gluten free, Non-GMO formulation.


Stress SuppressStress Suppress by Diamond Formulations: Stress Suppress provides specific therapeutic ingredients that encourage natural stress and inflammatory responses, relieve symptoms of stress and frustration and support relaxation without drowsiness. Free of wheat, yeast, soy, gluten, animal and dairy products, fish, shellfish, peanuts, tree nuts, eggs, and artificial colors, sweeteners and preservatives. Non-GMO kosher formulation.

Green SuperFood...Green Superfood® Antioxidant Sweet Berry by Amazing Grass®: This powerful daily greens formula provides nutrient dense antioxidant super fruits, farm fresh organic greens, digestive enzymes, pre- and probiotics and fiber in support of free radical defense and overall health. Gluten free, Non-GMO, kosher, vegan formulation.

Clinical Nutrients...Clinical Nutrients™ Antioxidant by Integrative Therapeutics®: This professional formulation provides high concentrations of antioxidant vitamins, minerals and food based nutrients to protect against free radical cellular damage. Free of gluten, wheat, dairy, corn, sugar, yeast, preservatives and artificial flavoring.


Learning to Love Growing Old. https://www.psychologytoday.com/us/articles/199409/learning-love-growing-old
10 Things to Stop Doing If You Want a Longer Life. https://www.verywellhealth.com/things-to-stop-if-you-want-to-live-longer-2223866
Aging Types, Causes, and Prevention. https://www.verywellhealth.com/what-is-aging-2224347
Overview of Aging. https://www.merckmanuals.com/home/older-people%E2%80%99s-health-issues/the-aging-body/overview-of-aging
[Aging, basal metabolic rate, and nutrition]. https://www.ncbi.nlm.nih.gov/pubmed/8361073
Positive Attitudes About Aging May Be a “Fountain of Youth.” https://www.psychologytoday.com/us/blog/the-athletes-way/201601/positive-attitudes-about-aging-may-be-fountain-youth

Kick The Sugar Habit

SugarJacquie Eubanks RN BSN

How long do you think it would take to kick your sugar habit, recalibrate your palate, and reset your hunger and satiety hormones? Read on, as perhaps the answer is not what you’d expect. The truth is that it’s difficult to determine how much sugar we are consuming, as hidden sugars are ubiquitous in the standard American diet, which well exceeds the recommended daily amount of nine teaspoons of sugar, or 150 calories daily for men, and six teaspoons, or 100 calories for women. It’s generally accepted in the medical community that sugar has addictive properties, lighting up the dopamine reward centers in the brain, generating a spark of energy and even creating a short-term “high,” making it challenging, but not impossible to eliminate from the daily diet.

Many are aware that excess sugar consumption is linked to many negative long-term chronic health effects, including obesity, systemic inflammation, atherosclerosis, cellular aging, diabetes, cognitive decline and fatty liver disease. Excess sugar consumption leads to higher blood sugar, triglyceride and blood pressure levels, known risk factors for heart disease and metabolic syndrome. Cutting refined and added sugars from the diet is actually a kind of sustainable dietary detox that can help reduce weight, improve markers of health and result in stabilized energy and a more radiant complexion, as well as reduce the risk of developing chronic diseases. The good news is that when one is committed to kicking the sugar habit, it can be done successfully in only four weeks by going cold turkey.

Brooke Alpert, registered dietitian and co-author of the book, The Sugar Detox: Lose the Sugar, Lose Weight—Look and Feel Great, suggests that everyone, even those with a healthy weight, can benefit from eliminating sugar, as all aspects of metabolic health improve. Replacing processed and packaged food with whole foods naturally and seamlessly eliminates added sugars. Some health professionals advocate for taking baby steps to slowly eliminate sugar consumption and avoid common withdrawal symptoms of headaches, fatigue, anxiety and irritability. Others, like Alpert, say that similar to conquering alcohol addition, initially its best to cut all sources of sugar, even whole foods that contain natural sugar.

In the beginning, this means no sugar laden foods and drinks, added sugars, fruit, starchy vegetables, grains, alcohol, dairy or artificial sweeteners. Yes, the struggle is real but short term. After only three days, your palate resets and you begin to taste natural sugar again. By the fourth day, senses long dulled from sugar overconsumption come alive. Fruit, vegetables and dairy, which contain natural sugar, as well as fiber and beneficial phytonutrients, literally taste as sweet as candy. At this point, one can add one piece of fruit and one dairy food, such as full fat, unsweetened yogurt or cheese, as well as higher-sugar vegetables like carrots or beets and a serving of high-fiber whole grain crackers. Even better, three glasses of red wine can be added during the week one but after day three.

During week two, a serving of antioxidant-rich berries and an extra serving of dairy can be added daily, as well as some starchy vegetables, such as sweet potatoes or winter squash. By week three, the diet becomes quite livable, as one can also add whole grains such as oatmeal, barley and quinoa, as well as another glass of red wine during the week and an ounce of dark chocolate daily. By week four, one is in the home stretch, having conquered the sugar addiction. Week four and onward defines the maintenance part of the no sugar diet plan. One can enjoy up to five glasses of wine each week, plus two servings of starches daily, including whole grain bread or brown rice. As well, after 31 days, no fruit is off-limits, so feel free to enjoy.

The really good news about eliminating sugar is that you not only lose weight quickly, weight is lost from the midsection, where unhealthy, metabolically active visceral fat resides. Those who adopt a sugar free diet as a lifestyle choice will reap of the benefits of increased energy, reduced cravings, more stable mood, and much healthier bodily functions, including improvements in cardiac health and cognitive function. As well, weight loss can result in lowered cholesterol and blood pressure levels, as well as reduced inflammation believed to be a major risk factor in the development of many chronic conditions.

Professional Supplement Center offers these and other high quality supplements for overall health and wellness support:

AntiOxidant FormulaAntiOxidant Formula by Pure Encapsulations®: This hypoallergenic formulation provides a broad selection of antioxidant vitamins, minerals and phytonutrients in support of the body’s natural defense systems. Gluten free, Non-GMO formulation.


Sugar SolveSugar Solve by Nutritional Frontiers: Formulated for both men and women, Sugar Solve is designed to support proper glucose metabolism, aid weight management and minimize cravings. Free of citrus, corn, eggs, gluten, milk, sodium, soy, wheat, yeast, added sugars, synthetic dyes, artificial flavorings and preservatives. Vegetarian formulation.


Chromium Picolinate...Chromium Picolinate 250 mcg by Douglas Laboratories®: This essential trace mineral potentiates insulin action, influencing carbohydrate, protein and fat metabolism. Sometimes referred to as glucose tolerance factor, this biologically active form of chromium is useful for high refined carbohydrate intake, strenuous physical activity and impaired metabolism. Free of yeast, wheat gluten, soy protein, milk/dairy, corn, sodium, sugar, starch, artificial coloring, preservatives and flavoring.


Alpha Lipoic Acid...Alpha Lipoic Acid 200 mg by Pure Encapsulations®: ALA is a water and fat soluble antioxidant that helps to maintain healthy glucose metabolism, supports nervous system health and provides nutritional support for metabolic processes. Gluten free, Non-GMO, hypoallergenic vegan formulation.

One-month sugar detox: A nutritionist explains how and why. https://www.cnn.com/2017/06/09/health/sugar-detox-food-drayer/index.html
14 Simple Ways to Stop Eating Lots of Sugar. https://www.healthline.com/nutrition/14-ways-to-eat-less-sugar
Tips for Cutting Down on Sugar. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/tips-for-cutting-down-on-sugar
11 Reasons Why Too Much Sugar Is Bad for You. https://www.healthline.com/nutrition/too-much-sugar

The Theory of Survival Nutrients vs. Longevity Nutrients

Survival NutrientsJacquie Eubanks RN BSN

It is generally accepted that nutrients such as proteins, enzymes, vitamins and minerals are critical for daily short-term survival, reproduction and long-term health. An interesting theory proposed by Bruce N. Ames in an article recently published in the journal, Proceedings of the National Academy of Sciences of the United States of America, suggests these nutrients and cofactors can be classified as those needed for immediate survival, appropriately called survival nutrients, and those necessary to protect against future damage, or longevity nutrients associated with disease prevention. He further suggests that in the event of a nutrient deficiency, the body does its own triage, sacrificing the longevity nutrients for the survival nutrients, potentially opening the door to chronic disease that can shorten one’s lifespan.

Ames further states, “Because nutrient deficiencies are highly prevalent in the United States (and elsewhere), appropriate supplementation and/or an improved diet could reduce much of the consequent risk of chronic disease and premature aging.” Ames proposes that an optimal level of thirty known vitamins, essential minerals and additional nutrients, including amino acids, omega-3’s and plant antioxidants, are necessary to promote healthy aging. It has been suggested that a majority of Americans are deficient in vitamins D and E, followed closely by magnesium and calcium. As well, dietary intake of zinc, vitamins A, C, K, B6 and folate is also  insufficient for maintaining long-term health, resulting in cumulative damage that may contribute to overall unhealthy aging, as well as lead to disease later in life.

A healthy nutrient dense diet containing micronutrients, fiber and antioxidants appropriately supports cellular and immune health, healthy aging and longevity. In general, individuals who are proactive regarding preventive health and healthy aging prioritize whole foods and optimal nutrition, and also make informed choices about vitamin and mineral supplementation. As people become more knowledgeable about health and wellness, many turn to nutritional supplements, not only to address deficiencies, but to support specific nutrient requirements at all stages of life. Those who regard supplementation as an investment in long term health, ideally choose supplements that target their individual needs, and are aware that an all-inclusive healthy lifestyle embraces diet, regular exercise, restful sleep and stress reduction.

Getting sufficient, and even excessive daily calories, does not necessarily equate to proper nutritional intake. While nutrient deficiencies are not the only cause of degenerative disease, evidence indicates that a lack of nutrient-rich foods in the standard American diet is a contributing factor to age-related disease development. Nutrient deficiencies impair cellular energy production that can negatively impact energy stores. Insufficient antioxidant intake can result in inadequate cellular defenses, and thereby contribute to poor physical and cognitive health. Fortunately, many vitamin and mineral deficiencies can be addressed  and corrected with good health advice, dietary improvements and supplementation with high quality vitamins, minerals, essential fatty acids, and antioxidant enzymes.

Vitamin D – Rising rates of vitamin D deficiency can be attributed to inadequate sun exposure, especially during winter months and the prolific use of sunscreens. Necessary for bone, neuromuscular and immune health, as well as overall healthy function, vitamin D is one nutrient essential for survival.

Magnesium – Magnesium maintains normal muscle and nerve function, as well as healthy sleep. This extremely important nutrient is a cofactor in hundreds of enzymatic reactions, including metabolism, protein and fatty acid synthesis, bone health, steady heartbeat and energy production.

Protein powders – While protein may be largely obtained through diet, athletes, weekend warriors and seniors can benefit from protein supplementation. Ideal for muscle gain and weight loss, sufficient protein boosts metabolism and can reduce appetite. Both plant and animal based protein powders supply amino acids, highly effective for stimulating muscle growth, retaining muscle mass and improving strength.

Omega-3 – Essential for healthy heart and brain function, as well as a healthy inflammatory response, omega-3 fatty acids are not synthesized by the body and must be obtained through diet or supplementation. Choose a formula with a high concentration of EPA and DHA, as well as purity and sustainability certification.

Professional Supplement Center offers these and other high quality supplements in support of overall healthy function and healthy aging:

O.N.E. MultivitaminO.N.E.™ Multivitamins by Pure Encapsulations®: Suitable for both men and women, this once daily formula provides highly bioavailable forms of vitamins, minerals, antioxidants and sustained release CoQ10 in support of cellular, optical and overall health. Hypoallergenic, certified gluten free, Non-GMO formulation.

OmegAvail Hi-PoOmegAvail™ Hi-Po by Designs for Health®: Sourced from Alaskan pollock, this high potency fish oil provides 1500 mg of triglyceride-bound EPA and DHA molecularly distilled omega-3 fatty acids per serving. The formula includes lipase to ensure maximum absorption and prevention of aftertaste. Distillation and filtering ensures purity and the removal of heavy metals, PCBs and other contaminants. Gluten free, Non-GMO, natural lemon flavoring.

AntiOxidant FormulaAntiOxidant Formula by Pure Encapsulations®: This broad spectrum antioxidant formula provides essential vitamins and minerals, as well as a proprietary carotenoid blend, in support of the body’s natural defense mechanisms. Gluten free, Non-GMO hypoallergenic formulation.

Magnesium BalanceMagnesium Balance by Professional Supplement Center®: This highly absorbable magnesium blend supplies patented chelated magnesium for enhanced absorption. Magnesium supports bone and cardiovascular health, energy production and neuromuscular function. Free of wheat, gluten, soy, animal and dairy products, fish, shellfish, peanuts, tree nuts, eggs and artificial sweeteners and preservatives. Non-GMO formulation.

Whey Cool Protein...Whey Cool Protein™ Natural Vanilla Flavor by Designs for Health®: This proprietary non-denatured whey protein concentrate is sourced from milk from grass-fed cows that graze on pesticide and chemical free pastures. Low temperature drying and filtration preserves the full range of important protein components including lactoferrin, immunoglobulins, serum albumin, active peptides and growth factors. Gluten free, Non-GMO formulation.

Proceedings of the National Academy of Science of the United States of America. Ames, Bruce N. Prolonging healthy aging: Longevity vitamins and proteins. https://www.pnas.org/content/115/43/10836
Why do we need magnesium? https://www.medicalnewstoday.com/articles/286839.php
What are the health benefits of vitamin D? https://www.medicalnewstoday.com/articles/161618.php
17 Science-Based Benefits of Omega-3 Fatty Acids. https://www.healthline.com/nutrition/17-health-benefits-of-omega-3