Eating to Slow the Aging Process

1. Eating to Slow the Aging Process Sally Barclay, MS RD LD Nutrition Clinic for Employee Wellness

2. Interesting Quote “More than anything else you do, the way you eat tells your body how healthy you want to be” -Dharma Singh Khalsa, MD Author of “Food as Medicine”

3. When Does Aging Begin? • Begins as early as late teens • Accumulation of damage doesn’t begin to show until we hit our 30’s and 40’s • Supplying your body with all the nutrients it needs may help to slow the process and improve your overall health

4. Why Do We Age? • Aging is result of accumulating loss of functional cells • Eventually this results in loss of tissue and organ function • Most noticeable in muscle and nerve cells as they are limited in their capacity to regenerate

5. Can Aging Be Prevented? • Aging is inevitable!! • 15-20% of aging is genetically predetermined so that means 80-85% is within our controls! • 70% of cancers are diet and lifestyle related • 50% of heart disease is diet related

6. Theories on Aging • Many different theories • Two major classifications: Programmed Aging Wear and Tear Aging

7. Free Radical Theory • Tiny oxygen fragments known as free radicals are found in air pollution, cigarette smoke, fried foods, pesticides • These attack and damage cells and their genetic code • Over decades this process results in fewer functioning cells and more damaged and abnormal cells

8. Free Radical Theory • Free radicals also attack immune system • Body loses resistance to colds, infections, disease • Build-up of cellular debris escalates aging process • Body exposed to free radicals throughout life, but damage seems to increase as we age (cumulative)

9. Free Radical Theory • Antioxidants which fight free radicals are found in vitamins, minerals, enzymes, phytochemicals, other compounds • Known as “nutrients that protect you from the wear and tear of everyday life” • Sweep up and deactivate free radicals

10. Antioxidant Nutrients • Vitamin C • Vitamin E • Carotenoids • Selenium • Thousands of phytochemicals-lycopene, resveratrol

11. Benefits of antioxidants Since 1970’s many studies have shown diets rich in antioxidants • Prevent disease and premature aging • Stimulate the immune system to protect body from disease and infection • Decrease age-related memory loss and loss of mental function

12. Reducing Premature Aging • Stockpile a strong antioxidant defense • Minimize anything in the environment that generates free radicals This will reduce premature aging and age-related diseases, such as heart disease, cancer, arthritis, cataracts

13. Research study results People who maintain the highest blood levels of antioxidant nutrients are also likely to live longer and healthier

14. Human Nutrition Research Center on Aging, Tufts University • Foods that score high in antioxidant analysis may protect cells from oxidative damage (ORAC=oxygen radical absorbance capacity) • Eating plenty of these “power” fruits and vegetables may help slow the processes associated with aging on both body and brain

15. Tuft Studies Eating plenty of “power” foods: • Raised antioxidant power of human blood 10-25 % • Prevented some loss of long-term memory and learning ability in middle-aged rats • Protected rats’ tiny blood vessels (capillaries) against oxidative damage

16. Two related studies • 8 women gave blood after separately ingesting spinach, strawberries and red wine or taking 1250 mg of vitamin C. A large serving of fresh spinach produced the biggest rise in antioxidant power • Men and women had a 13-15% increase in antioxidant power after doubling their usual daily fruit and vegetable intake (no specific “power” foods consumed)

17. Weight Loss • Study done at John Hopkins University • Negative health effects of obesity • Losing weight in healthy manner can increase life span • Losing just 10% can improve your health • Safe rate of weight loss is ½ to 2 pounds per week • Consistent activity, smaller portions, healthy food choices

18. Preventing Disability • Study in AJCN 2005 • 16,000 participants (age 45 to 64 years), done over 9 years • Participants who ate at least 2 servings of dairy and six servings of fruits and vegetables daily lowered risk for becoming feeble by 30% • Speculate calcium and vitamin D counteracts osteoporosis and decreased muscle strength, antioxidants reduce damage to tissues • Double up on D –skin doesn’t work as efficiently with age

19. Top-Scoring foods (per 100 grams) • Prunes • Raisins • Blueberries • Blackberries • Kale • Strawberries • Spinach • Raspberries • Brussels sprouts • Plums

20. Top-Scoring foods 11. Alfalfa sprouts 12. Broccoli flowers 13. Beets 14. Oranges 15. Red grapes 16. Red bell pepper 17. Cherries 18. Kiwi fruit 19. Pink grapefruit 20. Onion

21. Bioavailability The total antioxidant capacity of foods does not necessarily reflect their health benefit. Benefits depend on how the food’s antioxidants are absorbed and utilized in the body (bioavailability) But these foods will help you to add antioxidants to your eating!

22. Ways to Increase Antioxidants • Fruits and vegetables are richest sources so double your current intake of these! (Consume 2 servings at each meal and at least 1 at each snack) • Drink tea, red wine in moderation • Nuts-stir into oatmeal, salad, muffins • Whole grains-minimum of 3 per day • Add red and black beans to soup, salads

23. Adding fruits to your diet • dried in desk drawer • frozen fruit for smoothies • pureed fruit over pancakes • fruit bowl on counter • take as snacks to office • parfait-layer with yogurt • add to muffins or breads • add to cereal

24. Adding vegetables to your diet • grow a vegetable garden • visit a farmer’s market • add to pizza • stir-fry • cook on grill or roast in oven • add to tossed salads • add to soup • add to casseroles • add crunch for lunch and snacks

25. Foods to add to Your Shopping List! Foods for sight: • Cold water fish (tuna, mackerel, sardines, salmon) 2-3 servings/week • Spinach (lutein) • Broccoli, kale, Swiss chard and collards • Orange fruits and veggies-peaches, apricots, carrots • Corn (zeaxanthin)

26. Foods to Add to Your Shopping List! Foods to protect your heart: • Garlic-helps lower cholesterol • Onions-sulfur compounds decrease blood clotting • Oats-bioflavonoids prevent plaque build-up • Cold water fish (salmon, tuna, sardines) • Grape juice, red wine (resveratrol) • Nuts • Fruits and vegetable • Green tea

27. Foods to Add to Your Shopping List! Foods to keep your mental edge: • Berries • Tea-especially green (catechins) • Green leafy vegetables-spinach, kale • Dark skinned fruits- red apples, nectarines

28. Foods To Add To Your Shopping List! Foods to fortify the immune system • Yogurt with live cultures • Tea-black, oolong, pekoe, green • Fruits and vegetables-think deep colors! • Nuts-walnuts, Brazil nuts, almonds • Onions, garlic • Salmon

29. Mediterranean Diet • Study in British Medical Journal (April 2005) • 74,00 healthy men and women aged 60 and over from European countries • Eating Mediterranean diet was linked to longer life (1 year) • Largest association seen in Greece and Southern Italy • Exercise and limited portions also played key role

30. Mediterranean Diet • No single healthy component • Mostly plant foods-fruits, vegetables, beans, nuts, whole grains • Lots of fish and smaller amounts of beef, poultry and dairy • Drink alcohol in moderation • Don’t limit fats but use primarily olive oil

31. Anti-aging Way of Eating • 8-10 fruits and vegetables daily (include one citrus fruit, 2 dark green leafy vegetables) • 6 or more servings of whole grains • 3 servings nonfat milk or fortified soy milk • 2 servings legumes or fish From book, Nutrition for Women, Elizabeth Somer, MA RD, 2003

32. Anti-aging Way of Eating • 1 to 3 cloves garlic • 8 or more glasses of water • Eliminate unnecessary calories (empty calories that do not provide nutrients)

33. Pills or food? Combination of nutrients found in foods are thought to have greater protective effects than each nutrient taken alone as a supplement Consider supplements as your back-up insurance plan

34. Exercise plays major role • Walk briskly for 30 minutes 5 days/week to keep arteries twice as flexible and decrease risk for diabetes, cancer, depression, dementia • After mid-40’s lose ¼ pound of muscle mass per year (lose 40% of muscle between 20-60 years!) Weight training for 30 minutes 2-3 times/week will help prevent-also increases endurance, stronger bones and lowers risk for diabetes

35. To find your Real Age • You know your calendar age! To find your real age go to www.realage.com Also the top 12 ways to make your real age younger!