The price we pay for living is dying. That is, to stay alive, our body must burn oxygen, and that process inevitably yields toxic metabolites called free radicals. Free radicals are highly reactive because the outer shell of electrons is incomplete. Atoms are attracted to other atoms with incomplete electron shells. That is, they share electrons to form a chemical bond. An atom that has a full outer shell tends not to enter into chemical reactions.
The damage comes from the free radical stripping electrons off of target atoms and converting them into a chain-reaction production of free radicals. This changes the target atoms so that their normal function is disabled. Such damage occurs in all sorts of molecules, including the vital molecules RNA and DNA.
So how do anti-oxidant chemicals help? They neutralize radicals by donating electrons to complete the outer shells of free radicals without becoming free radicals themselves. Think of anti-oxidants as scavengers that go around scooping up free radicals and neutralizing them.
Fortunately, nature provides us with chemicals that reduce the amount of free radicals. These are called anti-oxidants because they neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction. The antioxidant nutrients thus reduce cell and tissue damage. The best way to get these anti-oxidants is through eating a good diet. However, as we age, diet is often insufficient to provide enough anti-oxidants, and we need to increase our intake with supplement pills or capsules.
The table below suggests a daily regimen of healthful chemicals, anti-oxidants and a couple of other chemicals that slow aging even though they are not anti-oxidants. The idea is that combining different types of anti-oxidants and other substances known to slow aging should expand the breadth of their coverage and produce additive beneficial effects. Maybe they would act synergistically so that the benefits are super-additive—that is, more than the sum of the benefits of each individual anti-oxidant. This idea has never been tested to my knowledge, but it seems so plausible that I think we would all benefit from the combination. Most benefit might occur when the anti-oxidants are taken on an empty stomach. It is likely that some portion of an anti-oxidant can be inactivated or sequestered by binding with food and thus reducing the absorption into the blood stream. Avoid using sugar, as many are tempted to do with the coffee, tea, or chocolate. I recommend using artificial sweetener.
Omega-3 fatty acids are powerfully anti-inflammatory. Inflammation is a major cause of aging, and these fatty acids, found also in deep sea fish, have well-proven strong benefits on aging.
Finally, I add that other factors also have major anti-aging effects, such as regular exercise and weight control. Regular doctor checkups become increasingly necessary as one ages.
I have written about some of these anti-oxidants before (see references below). Two of the substances on my wellness list, cocoa and melatonin have not been discussed in my previous blogs. In animal studies, cocoa has been shown to improve memory and to increase brain levels of a chemical (brain-derived neurotrophic factor) that promotes connections between neurons. A recent study in seniors revealed that 900 mg of cocoa powder per day for three months produced significant improvements in formal thinking tests. Brain scans showed measurable increases of cerebral blood volume in the hippocampus, the area of the brain that promotes memory formation.
Melatonin has two benefits. It is not only a powerful anti-oxidant, but if taken just before bedtime, it helps you have a sound and more resting sleep.
I can't say that this regimen will make you live longer. But it will make you live better. I know this from personal experience, now that I am about to turn 82. If you have health problems, this regimen will surely help. However, you should check with your physician to identify anything on this list that would be contra-indicated for your particular problem.
Sources:
http://thankyoubrain.blogspot.com/2010/04/vitamin-d-wonder-vitamin.html
http://thankyoubrain.blogspot.com/2010/03/vitamin-d-and-memory.html
http://thankyoubrain.blogspot.com/2009/02/eat-your-bblueberries-but-not-with.html
http://thankyoubrain.blogspot.com/2010/04/resveratrol-red-wine-magic-chemical.html
http://thankyoubrain.blogspot.com/2014/06/health-benefits-of-resveratrol-new.html
http://thankyoubrain.blogspot.com/2009/01/caffeine-or-nap-which-helps-memory.html
http://thankyoubrain.blogspot.com/2010/02/more-on-benefits-of-blueberries.html
http://thankyoubrain.blogspot.com/2007/04/omega-3-fatty-acid-supplements-improve.html
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