What if we had control over how we age? Wouldn’t we choose to age gracefully? We can – once we understand the processes that accelerate aging and apply the brakes. We can add quality, vitality, and energy to the years ahead. The mechanics of aging can be sorted into three main processes: glycation, oxidation, and inflammation. Most of what goes wrong in our cells and thus our tissues and organs can be traced to one or more of these.

Glycation and Aging

Glycation is sugar damaging tissues. To stop it or slow it, we need to cut back on added sugar and support healthy blood sugar levels. Start with balanced meals. Three macronutrient groups slow the blood sugar response to carbohydrates: fat, fiber, and protein. If we eat a plant-based, fiber-rich diet with healthy fats and lean proteins, we can promote healthy blood sugar levels.

Choose fruits, vegetables, and whole grains over cakes, cookies, and candy. If you have a sweet tooth, have a small piece of dark chocolate after your meal. We can even have an apple before our meal to reduce hunger pangs and keep us from overeating. Nutritional supplements that help protect against glycation include: vitamins C and E, alpha lipoic acid, coenzyme Q10, and cinnamon.

Oxidation and Aging

Oxidation is the impact of free radicals on organs. It happens naturally during energy production and metabolism. Free radical damage also occurs due to exposure to sunlight, air pollution, and toxins. Some oxidation is good; our cells use it as a tool to fight bacteria and viruses. But too much is bad. We can find balance by eating antioxidant-rich foods and beverages. We can also support balance by taking antioxidant supplements such as vitamins A, C, and E; selenium; zinc; resveratrol; curcumin; alpha lipoic acid, glutathione; n-acetyl cysteine; coenzyme Q10; and epigallocatechin gallate (EGCG).

Inflammation Response and Aging

Inflammation is sometimes needed, but it’s also a background driver of early aging. It helps us heal wounds and fight infections, but chronic inflammation can be harmful. Natural inflammation fighters, like fruits and vegetables and healthy fats such as olive, avocado, grapeseed, coconut, and fish oil, can be helpful. Supplements that can help balance inflammation include omega-3 fish oil, vitamin D3, curcumin, ECGC from green tea, resveratrol, tart cherry, Boswellia, ginger, and vitamin E.

Those who seem young at any age typically have the following things in common. They are active. They sleep well. They have a well-developed sense of gratitude and count their blessings regularly. They manage stress. And most importantly, they maintain a sense of humor. One might say that aging is not for sissies, but it sure beats the alternative.