Dr. Michael Lange is an Optometric Physician and a Certified Nutrition Specialist, he is the founder of Lange Eye Care and Associates and The Lange Eye Institute. He is involved in nutritional research and is the founder of Fortifeye Vitamins. Dr Lange is a syndicated talk show host of “Ask The Dr” non stop since April 1993. This talk show is a live call in show dedicated to educating the listeners about the latest in eye care and nutrition.
1. Proper Diet is key to anti aging! Consuming the right foods and avoiding the wrong foods is extremely important when following a specific diet. God made a pretty good body and when the proper fuel is given to the body it performs very well for a very long time. I recommend consuming a modified organic gluten free paleo diet. Organically grown fruits and vegetables should be the largest portion of your meal and then a good organically raised source of protein like eggs, chicken, turkey, wild cold water fish , grass fed bison or beef. Stay away form all processed, canned, frozen foods. I recommend trying to consume 9-10 servings of organically grown fruits and vegetables a day. Some of the best fruits and vegetables to consume are : Spinach, Kale, swiss chard, Broccoli, Orange and red bell peppers, avocados, cauliflower, brussel sprouts, cabbage, apples, oranges, grape fruits, blue berries, cherries, grapes, bananas, pomegranate, black berries, raspberries, pineapple, asparagus , watermelon, squash, strawberries, mushrooms and artichokes. Drink plenty of spring water and stay away from distilled or reverse osmosis water. I dont like these type of purified waters because the minearls are leached out and they are very acidic. However if u have an RO system you can make the water healthy water by filling up a glass conatiner with the RO water and then putting a half teaspoon of pink sea salt and chop up a few fruits and vegies into the water and let it sit at room temparature. This process will alkalize the reverse osmosis or distilled water and refurbish the minerals. You can eat organic brown rice or some gluten free pasta a few times a week with this diet. Use extra virgin coconut oil and virgin olive oil for cooking. Drink a few glasses of organic green tea a day and stay away from sugar free or decaffeinated drinks. Drinking organic milk , coconut milk, almond milk, hemp milk, rice milk is all ok a few times a week. I also think men over the age of forty should drink some organic peomegranate juice every day for prostate health. To aid in diegstion using Manuka honey as a sweetner is a great idea and I recommend eating some fermented food like sauerkraut, kefir, yogurt and miso soup three to four times a week. Snacking on seeds and nuts and goji berries is also a great way to get some extra protein and antioxidants. Try to eat five small meals a day and dont eat anything 3 hrs before bed.
2. Exercise is a crucial step of anti aging. We should all try to get a minimum of 20 minutes of aerobic cardiovascular exercise five days a week. As long as your physician says its ok. Try to get our heart rate over 100 bpm for this amount of time. It is even better if you can do this activity out doors in the sunshine. I also recommend another 20-30 minutes of resistance training five days a week. This can be callisthenics or weight lifting. Exercise releases stress, improves circulation and releases natural body beta endorphins. Try not to exercise three hrs before bed because it can interfere with your sleep. I also recommend doing outdoor sports and activity as much as possible. Many out door activities I recommend are Mountain Biking, Road Biking, Water skiing, snow skiing, hiking, baseball, basketball, soft ball, volley ball, tennis, racquet ball, swimming, soccer etc… Make sure to wear the appropriate safety gear for each sport!
3. Proper amount of Sleep may be the most important step in anti aging. Most Americans are sleep deprived ! Many people give up sleep for play and work. An adequate amount of sleep is as important as adequate amount of exercise. I recommend between 7-9 hrs of sleep for everyone. Chronic sleep deprivation interferes with metabolism and can cause cortisol levels to rise. This creates an inflammatory cascade, weight gain and a whole host of other diseases. Heart Disease, diabetes, obesity and poor brain functioning are all linked to sleep deprivation. If you have trouble sleeping try turning off the tv and reading a book (paper back not kindell) an hr before bed. Make your bed room as dark as possible and unplug any electronic devices in the room, put black electrical tape over any led lights on alrams or fire detectors. Turn down the air conditioning to around 70 degrees.
Do not watch tv or use any electronic devices one to two hrs before bed if possible. The tv, computer and other electronic devices will actually tell the pineal gland to decrease the secretion of melatonin and it will interfere with your sleep. If your current lifestyle dictates that you must still work on the computer or watch tv in the evening then I recommend purchasing either blu tech lenses ,crizal prevensia or Viso Prevencia lenses. These lenses have blue light filtering properties. If we filter the blue light that is emitted form the computer, television , indoor lighting, portable tablets etc then the pineal gland will not stop the normal secretion of melatonin. Prolong exposure to blue light is a root cause to accelerated aging in the eye and the entire body. I recommend these lenses to all of my patients for their computer glasses and often times on their every day pr of glasses as well.
A hot bath with a pound of sea salt while reading a book will aslo help you relax and promote a good night sleep. Laslty drinking organic tart cherry juice and eating a handful of pumpkin seeds 2 hours before bed may also help stimulate natural production of melatonin and improve sleep.
4. The correct Supplements definitely have a role in anti aging. In todays hectic busy lifestyle most of us do not have the time to shop, prepare and eat 9-10 servings of organically grown fruits and vegetables. Therefore I recommend everyone taking a good multivitamin to help combat against free radical damage and oxidative stress. The problem is most multivitamins you can buy over the counter are filled with synthetic dyes, synthetic nutrients , trans fats and only have very small amounts of the beneficial nutrients. I developed a Multivitamin called Fortifeye Complete Once Daily that has no dyes and only all natural levels of true evidence based nutrients to help fight against free radical damage in the body and your eyes. I also recommend everyone at any age young and old taking a good Omega 3 fish oil supplement. Most of us are omega 3 deficient and this is one of the root causes of so much inflammation in the typical American body. Most Americans are eating a diet high in saturated fats and omega 6 fatty acids that are creating many health issues. I recommend adding about 1600 mg of Triglyceride form omega 3 fish oil to everyones diet that weighs over 170l bs and about half that much if you weigh less. You must read the labels and make sure it says triglyceride form on the omega 3 fish oil label. If it doesnt say it than it is an inferior less bio-available form called ethyl ester omega 3 fish oil. I have developed one of the most potent and purest triglyceride form omega 3 fish oil that is now being used by 1000s of doctors and people all over the world called Fortifeye Super Omega. I developed this so my patients would have a cost effective evidence based omega 3 supplement available to them that delivers a therapeutic dosage in only 1-2 gel caps. Many studies have proven that omega 3 has tremendous health benefits. Recently studies have shown that omega 3 can actually slow down the rate at which the end cap of a chromosome called a telemere shrinks. Omega 3 fatty acids may actually slow down chromosomal aging. I recommend taking one dosage right before bed or better yet if you wake up in the middle of the night to go to bathroom take your fish oil then. The omega three produces resolvoins and protectins at a maximum level at four hrs after ingesting and this ideally will be at the highest levels first thing in the am when u wake up, this is the time that people are more prone to strokes and heart attacks. So in theory if the omega 3 is at its highest concentration in your blood when u wake up it may decrease the chances of a heart attack or stroke. Another relatively new anti aging nutrient is called astaxanthin. This is a carotenoid in the xanthophyll family that gives the redish color to wild alaskan salmon. Astaxanthin has both potent antioxidant and anti inflammatory effects that makes it a perfect nutrient for any anti aging recipe. I developed a supplement called Fortifeye Focus that has 6 mg of astaxanthin along with two other beneficial caroteniods called lutein and zeaxanthin that are great for the eyes and the skin. This supplement may help improve the focusing ability in the eyes and patients also notice improved skin health and less wrinkles in the face.
As we age the master antioxidant in the body called Glutathione starts to decrease and it can be very difficult to get rid of a glutathione deficiency. I have found that using a scoop of undenatured whey protein isolate once daily in a smoothie is a great way to stimulate glutathione production. I recommend mixing some organic berries , pineapples and banana with a scoop of undenatured whey protein isolate to boost glutathione an get a great source of protein and antioxidants. I use either Nano Pro or Blue Bonnet undenatured whey protein isolates. Everyone at any age shouold have their blood tested for Vitamin D levels. Vitamin D deficiency is a very common deficiency that can lead to many health issues if not corrected. I do recommend a half hr. of sun four days a week without any sunscreen for fair completed people and maybe 45 minutes of sun four days a week for darkly pigmented people. The sun is a great source of vitamin d. Do not stay out long enough to get burned. After being exposed to the sun do not wash your body with soap for at least six to eight hrs. The soap will wash away the oils on the skin that are allowing the vitamin D to absorb. Many people that can not get sun exposure or live up north during the winter months will need to supplement with Vitamin D 3 anywhere from vitamin D3 -1000 IUs – vitamin D3 – 5000 IUs daily depending on how deficient your Vitamin D test is. I recommend seeing your physician for this blood test and then following the doctors recommendation on Vitamin D supplementation.
Many women and men may need to take a calcium supplement depending on what their bone density scan shows. People must be very careful buying large amounts of over the counter calcium supplements . Too much calcium may actually cause calcification of the blood vessel linings and increase ones risk of a stroke, heart attack or an ocular occlusive event and macular degeneration. New studes are suggesting taking a form of calcium called hydroxyapatite combined with either iprflavone or strontium along with Vitamin D3, magnesium, vitmain k, phosphorous and boron to maximize the absorption of the calcium into the bone and minimize the potential complications. I like a product made by Douglas labs called Osteo -Guard Plus Ipriflavone. I also recommend after the age of 50 taking a good enzyme with all cooked meals and a probiotic right before bed on an empty stomach.
Fortifeye Vitamins has a new generation enzyme and probiotic now on the market that I recommend ( Fortifeye Digestive Enzymes and Fortifeye Probiotics Bacteria) . Finally I recommend anyone that follows my protocol to have a spectracell blood test done four to five months after starting this anti aging regiment. This is a blood test that will look for any nutrtitional deficiencies at a cellular level and also look at many othe important blood chemistries. There are many other good supplements that one can take but I wanted to cover the basics in this introduction to anti aging. If you have the desire and the dicipline to follow the steps I have outlined you will begin to feel better and look better! Think positive thoughts, smile and be happy !
Remember Rome wasn’t built over night, give these lifestyle adjustment steps a minimum of four to six months before you go back to your old ways. Trust me you will adopt this as your new way of living! Welcome to the ANTI-AGING ZONE! Dr Michael Lange