What are Common Symptoms of Ageing and what can Help?

Young at heart so how can it be that everything aches and I can hardly see. Involuntary groans and grinding noises from the knees, have you seen my get-up-and go and where did I leave my keys. 

All of a sudden you realize you are getting older and it may be time to address some of those common symptoms of ageing -  and maybe help slow down the ageing process. 

Common Symptoms of Ageing and What can Help

Joint aches and pains, changes in eyesight and memory, and reduced energy are 4 common symptoms which can be due to age, however there are some lifestyle and nutrional medicines which can help these symptoms and even slow down the ageing process.

Joint Aches and Pains

What are those grinding noises coming from the knees and why does everything hurt? Some joints can show wear and tear long before a typical arthritic condition is expected. Arthritis is a degenerative disease that affects the joints causing pain, swelling and reduced mobility. Other symptoms of osteoarthritis include a reduced range of motion; strange popping and clicking, scraping and grating (knees especially); muscle weakness and instability of the joint; bony growths (spurs) and knobbly knuckles (fingers).

Overuse is the most common cause of arthritis in people over the age of 50 (osteoarthritis), however, obesity, injury, autoimmune disorders (rheumatoid arthritis, psoriatic arthritis), infection, gout, genetics and aging can be the cause. 

Arthritis is an inflammatory condition so it makes sense treatment considerations revolve around reducing inflammation. Cartilage degeneration is a reduction in the normally firm and flexible protective connective tissue covering the joints (cartilage) and can cause some forms of arthritis. Cartilage protects the joint from pressure and shock on movement.

Nutritional medicine to consider

• Turmeric - reduces joint inflammation, swelling and stiffness; alleviates pain, improves physical functions; reduces exercise-induced inflammation and muscle soreness.
• Boswellia serrata - anti-inflammatory and analgesic actions. 
• Zingiber officinale (Ginger) - reduces joint swelling and pain. 
• Withania somnifera root (Ashwagandha) - reduces inflammation.
• Omega 3 available from fish oil, krill oil, algal oil and spirulina - reduces inflammation
• Glucosamine sulfate from shells, shellfish and green lipped mussel combined with chondroitin sulfate - offers joint repair and reduces inflammation.
• Marine collagen - reduce symptoms. 
• Calcified lithothamnion species (calcified seaweed) - calcium for strong bones.
• Pinus pinaster (Maritime pine) - offers antioxidants to combat free-radicals.

Lifestyle considerations

Regular exercise – keeps joints flexible. Avoid overexercising and over exerting as this can result in inflammation. Swimming and water aerobics are good option as they don’t put pressure on joints. Yoga and Tai chi can help with flexibility and range of motion.

Weight reduction - carrying extra weight puts more pressure on joints. 

Physical therapy - these might include strength training, manual therapy, aquatic therapy, electrical stimulation, and balance training.

Hot and cold compresses. Use cold when joint feel hot. Use heat when joint feel cold. Heat can help relax muscles and lubricate joints and is useful before exercise or activity. Cold compresses can be applied to help reduce inflammation, swelling and pain. 

Diet

Nutritious diet of fruit and vegetables full of antioxidants, nuts, seeds and fish can help with joint repair and inflammation. Avoid fried foods, processed foods and saturated fats. Some foods can exacerbate arthritis – these include night shade vegetables, tomatoes, citrus and capsicum. 

Feel Lethargic?

Feel like your get-up-and-go has gone. Lethargy can be a common symptom of ageing. If there is no medical reason for a lack of energy, could poor food choices, poor eating habits or inadequate good quality sleep be to blame.

Nutritious food provides energy, being hungry can mean a drop in blood sugar and equals low energy. Choose foods for the nutrition it supplies and eat regularly. For further reading - Dietary suggestions include the Mediterranean diet, Dash diet or Anti-inflammatory diet.

Good quality sleep is needed for physical recovery and repair, and helps with metabolism, improve memory and mood, and supports healthy immune function amongst other positive effects.

Supplements which can aid sleep 

• Magnesium – relaxing muscles and supports nervous system health.
• Ziziphus jujuba var. spinosa (Zizyphus) can help with getting to sleep and relieve symptoms of mild anxiety.
• Passiflora incarnata (Passionflower) to calm, relieve restlessness and improve sleep quality.
• Eschscholzia californica (California Poppy) for pain relief if pain is preventing sleep.
• Lavandula angustifolia (Lavender)  stimulates GABA receptors promoting the production of melatonin. Use lavender essential oil in a room diffuser or apply some to a tissue for under the pillow.

And when you wake up in the morning enjoy a wholesome breakfast. A good quality multivitamin can help with any missing nutrients and offer energy promoting B group vitamins.

Need an energy boost?

• Co enzyme Q10 - a naturally produced antioxidant, however this chemical can become depleted through ageing and the use of some medication. Cells use CoQ10 for growth and maintenance.
• Panax ginseng (Korean ginseng), Eleutherococcus senticosus (Siberian ginseng), Withania somnifera (Ashwagandha) and Astragalus membranaceus (Astragalus) are adaptogen and herbal tonics to help the body in times of stress and depletion.
• Spirulina is a is fresh water blue-green algae and considered a nutritious superfood high in protein, omega-3 fatty acids, phytonutrient, vitamins and minerals. 

Memory concerns

Have you seen my ….

Support for memory and cognitive function

The reason memory deteriorates as we age is not actually known, but may be due to a decline in the development of new neurons. Exercise can slow this decline. Exercise for new brain cells and to improve memory and learning. 

Note: Dementia occurs due to an accumulation of abnormal proteins inside and around neurons and only occurs in 10% of people over 65 years of age.

Changes to Eyesight

It can be annoying, inconvenient and embarrassing when the ability to focus on the small print declines. This is known as presbyopia and occurs as the lens of the eye becomes thicker and less flexible from around the age of 40. Reading glasses can help.

Regular check-ups with the optometrist are recommended to identify any other age-related vision issues before they become problems. These may include cataracts, glaucoma, age-related macular degeneration (AMD), dry eye and diabetic retinopathy.

Nutrients for eye health include:

• Vitamin A
• Vitamin E
• Vitamin C
• B Group vitamins
• Lutein
• Zeaxanthin
• Omega-3 fatty acids

Include colourful fruits and vegetables in the diet - high in protective antioxidants. 

Support for General Wellbeing

Supplements to consider for general wellbeing and which help with many areas of health.

Pinus pinaster (Maritime pine) – joint health, immune health, cognitive function, memory and eye health. Offers antioxidant, anti-inflammatory and immune building actions.

Royal jelly – packed with antioxidants, vitamins, minerals, amino acids and omega 3, royal jelly is considered a superfood.

Astragalus membranaceus (astragalus) is one of the most widely used traditional Chinese herbal medicines. It offers support as an immune stimulant, tonic, antioxidant and hepatoprotectant (liver protector).

Withania somniflora (ashwagandha) pharmacological activity include adaptogenic, anti-inflammatory, antioxidant, immunomodulatory, anti-stress, anxiolytic, cardioprotective, hepatoprotective and neuroprotective.

Turmeric - especially its most active compound, curcumin, offers many health benefits. It is a powerful antioxidant and anti-inflammatory.

It is always recommended to have any health concerns evaluated and diagnosed by a medical practitioner. Remain young at heart and in body by taking a bit of extra care.

References

1. https://www.msdmanuals.com/en-au/professional/SearchResults?query=oesteoarthritis
2. Physical therapy in persons with osteoarthritis https://pubmed.ncbi.nlm.nih.gov/22632703/
3. Osteoarthritis, obesity and weight loss: evidence, hypotheses and horizons – a scoping review  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238740/
4. Use of Herbal Medications for Treatment of Osteoarthritis and Rheumatoid Arthritis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7693010/
5. https://www.mayoclinic.org/drugs-supplements-glucosamine/art-20362874
6. Chondroitin Sulfate in the Treatment of Osteoarthritis: From in Vitro Studies to Clinical Recommendations https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3383492/
7. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/
8. Review of the botanical characteristics, phytochemistry, and pharmacology of Astragalus membranaceus (Huangqi) https://pubmed.ncbi.nlm.nih.gov/25087616/
9. A Systematic Review of Phytochemistry, Pharmacology and Pharmacokinetics on Astragali Radix: Implications for Astragali Radix as a Personalized Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470777/
10. Withania somnifera L.: Insights into the phytochemical profile, therapeutic potential, clinical trials, and future prospective https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7811807/
11. https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602
12. https://qbi.uq.edu.au/brain-basics/memory/memory-and-age
13. https://www.healthdirect.gov.au/eye-health-tips-for-over-60s