The celeb health guru reveals the secrets to good aging

It is said that if after the age of 50 you get up in the morning and nothing hurts you, you should check if you are not dead. There is a lot of truth in every laugh, and the truth is that body aches are sometimes considered a natural part of the aging process, something to learn to live with. Dr. Frank Lipman, a health and anti-aging mentor in the United States, confirms the diagnosis but thinks things can be changed. “Many people in their 40s and 50s feel the body is starting to betray them. “They begin to gain weight, feel pain in the body, become exhausted, lose mental sharpness, and they attribute everything to age, as if it were a given state of puberty,” he writes in the opening of his new book, The New Rules of Aging Well. Which quickly became a bestseller. “In fact, the problems that begin are a call to change the habits of life,” he emphasizes.

Dr. Lipman, 66, was born in South Africa and graduated in medicine there. At the age of 30, he moved to the United States and continued to specialize in hospitals in New York, and alongside Western medicine he combined complementary medicine such as Chinese medicine, herbal medicine, integrative nutrition and meditation and yoga methods.

In 1992, he established his own clinic in New York, the Eleven Eleven Wellness Center, and over the years became a health and lifestyle mentor to celebs such as Gwyneth Paltrow, Kevin Bacon and Donna Karen. His new book joins a string of best-selling health issues he has published over the past decade that have positioned him as a guru in the field.

The timing of the publication of the book during the Corona crisis is not accidental. The resilience of the immune system, says Dr. Lipman in his book, is a key factor not only in dealing with aggressive viruses but also in the correct and healthy aging process. According to him, proper living habits stimulate the self-cleansing mechanism of the immune system in a process known as autophagy. “Of non-functional or unnecessary extracellular components and makes it desirable substances. These right habits apply to all areas of life – eating, movement, sleep, leisure activities and even life outlook.”Everything we put into our lives, not just the food – affects us. There is no miracle pill for health, there is a lifestyle that makes our immune system, and all the other systems in the body, become stronger. “, Says Dr. Lipman.

The book, co-authored with Daniel Claro, editor of health magazines, is very practical and includes many lifestyle tips that can help the body cope with the aging process. “I also woke up in my mid-50s and realized I had to change some of my habits, even ones I used to think were healthy,” he writes. “It worked for me, I saw quick results, and so did the patients who came to me.”

Here are some notable recommendations that Dr. Lipman has appointed, some of which are rigid and require lengthy adaptation, some of which are simple and accessible.

The most important thing in Dr. Lipman’s conception Is to reduce the amount of eating. “After age 45 you just have to start eating less and allow your digestive system more rest. A 30 percent reduction in calories has been found in studies to help prolong life and prevent old age diseases. Every five years you should reduce more. The basic idea is to eat up to 80 percent fullness.”

Another recommendation is difficult to digest: lEat a third of the day – concentrating on eating for eight hours a day and fasting for the remaining 16 hours. Beyond the calorie reduction, this leads to an accelerated autophagy process and strengthens the immune system. The recommended way is to get dinner as early as possible and after breakfast. You can start with 12 hours of fasting, several times a week and gradually increase to 16 hours each day. For all concerned, morning coffee – unsweetened and without milk – is not considered a fastener.

Also, Dr. Ripman recommends Cultivate a healthy microbiome. 70 percent of immune system cells are in the gut. According to him, as you get older it is important to create a substrate with different types of good bacteria. It is best to eat as fresh food as possible (“do not need labels”), organic and unprocessed, reduce carbohydrates and increase healthy proteins and fats, consume probiotics found in garlic, onions, leeks, asparagus as well as dietary supplements.

Dr. Lipman Also believes in medicinal mushrooms. According to him, recent studies show that certain medicinal mushrooms, especially of the Reishi, Lyons and Chaka type, contain large amounts of antioxidants that strengthen the immune system and prevent Alzheimer’s and Parkinson’s. They come in tea extract powder and it is recommended to drink two glasses a day.

Constant activity. Not just an hour in the gym or a half hour walk in the evening. It is important to be as active as possible throughout the day: getting up and walking at home and in the office, avoiding elevators, getting out of the car at a distance from the destination and more.

Functional movement. Turn everyday tasks into a movement opportunity: Vacuuming under the bed, lifting the laundry basket on the stairs, stretching to a high shelf in the kitchen, everything can become a kind of practice.

Yin and Yang. It is recommended to do a weekly schedule that combines activities at different energy levels: Balance cycling activities with yoga exercises, swimming with tai chi. The balance keeps the motivation and develops the various abilities of the body. It is also recommended to practice fine motor skills of the hands: cooking, playing, knitting, origami and more.

Preservation of muscle mass. This is a critical recommendation, as every year after the age of 40, the body loses about a percentage of its muscle mass. By the age of 70 we may reach a state of half the muscle mass we had at the age of 20. Along with increasing protein intake in the diet it is advisable to also stick to strength training at least twice a week.

Injury prevention. In old age the recovery becomes slower and more difficult, and the energy that the body invests in recovery prevents it from other necessary restorative actions. Therefore it is advisable to choose activities carefully, running is less recommended in this regard. Exercise not at 100 percent intensity, it is better to settle for 80 percent while being careful and listening to the body. It is important to perform stretching before and after the activity, treat injuries immediately when they occur and receive professional guidance.

Quality sleep. Many signs that people attribute to the aging process are merely signals that the body needs more rest. It is therefore important to ensure quality sleep that allows the lymphatic system – the one that removes waste and toxic substances from brain cells that can disrupt the proper functioning of cells and tissues and lead to neurological diseases such as Alzheimer’s – to work.

Morning sun. The body’s biological clock must be adapted to the rhythm of nature and the seasons. Going out to sun first thing in the morning will allow the body to adjust itself to the right rhythm and will also lead to better sleep at night.

Caffeine reduction. The effect of caffeine on arousal lasts at least seven hours, so it is recommended to stop consuming it after 14:00.

Emptying the brain. Writing is a great way to sum up the day and clear your mind before bed, whether intuitive writing or writing the tasks that will be waiting for you tomorrow.

Familiarize yourself with the concept of “hormesis” – a temporary challenge of the body systems followed by a time of recovery and redeployment. These challenges produce a positive biological response and encourage the genes found in studies to be associated with longevity. One of the challenges already mentioned is the intermittent fasting of 16: 8, but there are other recommended challenges:

No need to purchase a stock of sports accessories. One simple roll can do a great job, Because often in old age the muscle seems to hurt, but in fact it is the fascia – the tissue that covers it, which shrinks over the years. Stretches do not reach it, and only deep pressures can affect it. It is recommended to lie on the cylinder and move (several times a week for ten minutes). This is a practice that releases the fascia and helps the muscles work better, so the chance of preventing injuries increases.

Choosing shoes. As you age, your feet need more dedicated care: wear a variety of pairs of shoes and choose a footwear where the foot can spread comfortably.

Barefoot. It is recommended to walk barefoot on a natural surface like grass or sand.

Massage: Massage your foot daily on a tennis ball for five to ten minutes.

Mouth: Maintenance of the oral cavity also has a critical effect as age increases, as the bacteria in the mouth can damage the immune system and produce inflammation in the body. In addition to thorough daily cleaning of the teeth and tartar twice a year, it is recommended to avoid toothpastes and mouthwashes with many chemicals, to avoid antibacterial rinses that also kill good bacteria, and to avoid teeth whitening treatments that are usually performed with strong and toxic acidic substances. It is better to use toothpastes with natural bleach.

Magnesium is a key ingredient in good aging, Since it is responsible for the proper metabolic function of more than 300 enzymes in the body and supports the immune system. Magnesium-rich foods: spinach, pumpkin seeds, black beans, but to get the full intake you should take a magnesium supplement before bed due to its calming effect on the nervous system.

In Scotland doctors prescribe to their patients suffering from diabetes, hypertension and heart disease, a sweeping recommendation toExhaustion in nature. Studies show that staying in the open air is very beneficial for health. One of the simplest ways to kill two birds with one stone is to engage in gardening, whether in the private yard or in the community garden. When functional movement meets clean air, while being exposed to soil microbiome and aesthetics, profit is optimal.

Daily meditative activity Always recommended, but if you do not connect to the genre, you can find another activity that allows you to calm your thoughts: knitting, listening to music, playing music, painting and more.

Morning: Stretching in bed, going out immediately at sunrise, hot shower and at the end spraying cold water, meditation or conscious breathing, a cup of coffee or tea with MCT oil, containing saturated fatty acids that contribute to a healthy intestinal microbiome and weight loss and together with caffeine gives the body an energetic stimulus.

during the day: Move to work as much as possible, go on a lunch break, eat plenty of fiber and healthy fats (e.g., green salad and a handful of nuts), drink a glass of water at each break, steal a few minutes of sunshine with a friend.

evening: Take off your shoes as soon as you enter the house, rest with your feet raised and leaning against the wall. Early dinner (three hours before bed), evacuation and washing of dishes immediately after the meal (the kitchen is declared a closed area), closing screens, lowering the temperature in the bedroom.

before bed: Drinking a cup of chamomile or mint tea, taking magnesium, immersing in a warm and soothing bath, reading a book. Wait until the eyes are really heavy and dive into sleep.