Eating to Slow the Aging Eating to Slow the Aging ProcessProcess

Sally Barclay, MS RD LDSally Barclay, MS RD LD

Nutrition Clinic for Employee Nutrition Clinic for Employee WellnessWellness

Interesting QuoteInteresting Quote

““More than anything else you do, the way More than anything else you do, the way you eat tells your body how healthy you you eat tells your body how healthy you want to be”want to be”

-Dharma Singh Khalsa, MD-Dharma Singh Khalsa, MD

Author of “Food as Medicine”Author of “Food as Medicine”

When Does Aging Begin?When Does Aging Begin?

Begins as early as late teensBegins as early as late teens Accumulation of damage doesn’t begin to Accumulation of damage doesn’t begin to

show until we hit our 30’s and 40’sshow until we hit our 30’s and 40’s Supplying your body with all the nutrients it Supplying your body with all the nutrients it

needs may help to slow the process and needs may help to slow the process and improve your overall healthimprove your overall health

Why Do We Age?Why Do We Age?

Aging is result of accumulating loss of Aging is result of accumulating loss of functional cellsfunctional cells

Eventually this results in loss of tissue and Eventually this results in loss of tissue and organ functionorgan function

Most noticeable in muscle and nerve cells Most noticeable in muscle and nerve cells as they are limited in their capacity to as they are limited in their capacity to regenerateregenerate

Can Aging Be Prevented?Can Aging Be Prevented?

Aging is inevitable!!Aging is inevitable!! 15-20% of aging is genetically 15-20% of aging is genetically

predetermined so that means 80-85% is predetermined so that means 80-85% is within our controls!within our controls!

70% of cancers are diet and lifestyle 70% of cancers are diet and lifestyle relatedrelated

50% of heart disease is diet related50% of heart disease is diet related

Theories on AgingTheories on Aging

Many different theoriesMany different theories Two major classifications:Two major classifications:

Programmed AgingProgrammed Aging

Wear and Tear AgingWear and Tear Aging

Free Radical TheoryFree Radical Theory

Tiny oxygen fragments known as free Tiny oxygen fragments known as free radicals are found in air pollution, cigarette radicals are found in air pollution, cigarette smoke, fried foods, pesticidessmoke, fried foods, pesticides

These attack and damage cells and their These attack and damage cells and their genetic codegenetic code

Over decades this process results in fewer Over decades this process results in fewer functioning cells and more damaged and functioning cells and more damaged and abnormal cellsabnormal cells

Free Radical TheoryFree Radical Theory

Free radicals also attack immune systemFree radicals also attack immune system Body loses resistance to colds, infections, Body loses resistance to colds, infections,

diseasedisease Build-up of cellular debris escalates aging Build-up of cellular debris escalates aging

processprocess Body exposed to free radicals throughout Body exposed to free radicals throughout

life, but damage seems to increase as we life, but damage seems to increase as we age (cumulative)age (cumulative)

Free Radical TheoryFree Radical Theory

Antioxidants which fight free radicals are Antioxidants which fight free radicals are found in vitamins, minerals, enzymes, found in vitamins, minerals, enzymes, phytochemicals, other compoundsphytochemicals, other compounds

Known as “nutrients that protect you from Known as “nutrients that protect you from the wear and tear of everyday life”the wear and tear of everyday life”

Sweep up and deactivate free radicalsSweep up and deactivate free radicals

Antioxidant NutrientsAntioxidant Nutrients

Vitamin CVitamin C Vitamin EVitamin E CarotenoidsCarotenoids SeleniumSelenium Thousands of phytochemicals-lycopene, Thousands of phytochemicals-lycopene,

resveratrolresveratrol

Benefits of antioxidantsBenefits of antioxidants

Since 1970’s many studies have shown Since 1970’s many studies have shown diets rich in antioxidants diets rich in antioxidants

Prevent disease and premature agingPrevent disease and premature aging Stimulate the immune system to protect Stimulate the immune system to protect

body from disease and infectionbody from disease and infection Decrease age-related memory loss and Decrease age-related memory loss and

loss of mental functionloss of mental function

Reducing Premature AgingReducing Premature Aging

Stockpile a strong antioxidant defenseStockpile a strong antioxidant defense Minimize anything in the environment that Minimize anything in the environment that

generates free radicalsgenerates free radicals

This will reduce premature aging and age-This will reduce premature aging and age-related diseases, such as heart disease, related diseases, such as heart disease, cancer, arthritis, cataractscancer, arthritis, cataracts

Research study resultsResearch study results

People who maintain the highest blood People who maintain the highest blood levels of antioxidant nutrients are also levels of antioxidant nutrients are also likely to live longer and healthierlikely to live longer and healthier

Human Nutrition Research Center Human Nutrition Research Center on Aging, Tufts Universityon Aging, Tufts University

Foods that score high in antioxidant Foods that score high in antioxidant analysis may protect cells from oxidative analysis may protect cells from oxidative damage (ORAC=oxygen radical damage (ORAC=oxygen radical absorbance capacity)absorbance capacity)

Eating plenty of these “power” fruits and Eating plenty of these “power” fruits and vegetables may help slow the processes vegetables may help slow the processes associated with aging on both body and associated with aging on both body and brainbrain

Tuft StudiesTuft Studies

Eating plenty of “power” foods:Eating plenty of “power” foods: Raised antioxidant power of human blood Raised antioxidant power of human blood

10-25 %10-25 % Prevented some loss of long-term memory Prevented some loss of long-term memory

and learning ability in middle-aged ratsand learning ability in middle-aged rats Protected rats’ tiny blood vessels Protected rats’ tiny blood vessels

(capillaries) against oxidative damage(capillaries) against oxidative damage

Two related studiesTwo related studies

8 women gave blood after separately ingesting 8 women gave blood after separately ingesting spinach, strawberries and red wine or taking spinach, strawberries and red wine or taking 1250 mg of vitamin C. A large serving of fresh 1250 mg of vitamin C. A large serving of fresh spinach produced the biggest rise in antioxidant spinach produced the biggest rise in antioxidant powerpower

Men and women had a 13-15% increase in Men and women had a 13-15% increase in antioxidant power after doubling their usual daily antioxidant power after doubling their usual daily fruit and vegetable intake (no specific “power” fruit and vegetable intake (no specific “power” foods consumed)foods consumed)

Weight LossWeight Loss

Study done at John Hopkins UniversityStudy done at John Hopkins University Negative health effects of obesityNegative health effects of obesity Losing weight in healthy manner can increase Losing weight in healthy manner can increase

life spanlife span Losing just 10% can improve your healthLosing just 10% can improve your health Safe rate of weight loss is ½ to 2 pounds per Safe rate of weight loss is ½ to 2 pounds per

weekweek Consistent activity, smaller portions, healthy Consistent activity, smaller portions, healthy

food choicesfood choices

Preventing DisabilityPreventing Disability

Study in AJCN 2005Study in AJCN 2005 16,000 participants (age 45 to 64 years), done 16,000 participants (age 45 to 64 years), done

over 9 yearsover 9 years Participants who ate at least 2 servings of dairy Participants who ate at least 2 servings of dairy

and six servings of fruits and vegetables daily and six servings of fruits and vegetables daily lowered risk for becoming feeble by 30%lowered risk for becoming feeble by 30%

Speculate calcium and vitamin D counteracts Speculate calcium and vitamin D counteracts osteoporosis and decreased muscle strength, osteoporosis and decreased muscle strength, antioxidants reduce damage to tissuesantioxidants reduce damage to tissues

Double up on D –skin doesn’t work Double up on D –skin doesn’t work as efficiently with ageas efficiently with age

Top-Scoring foods (per 100 grams)Top-Scoring foods (per 100 grams)

1.1. Prunes Prunes 2.2. RaisinsRaisins3.3. BlueberriesBlueberries4.4. BlackberriesBlackberries5.5. KaleKale6.6. StrawberriesStrawberries7.7. SpinachSpinach8.8. RaspberriesRaspberries9.9. Brussels sproutsBrussels sprouts10.10. PlumsPlums

Top-Scoring foodsTop-Scoring foods

11. Alfalfa sprouts11. Alfalfa sprouts12. Broccoli flowers12. Broccoli flowers13. Beets13. Beets14. Oranges14. Oranges15. Red grapes15. Red grapes16. Red bell pepper16. Red bell pepper17. Cherries17. Cherries18. Kiwi fruit18. Kiwi fruit19. Pink grapefruit19. Pink grapefruit20. Onion20. Onion

BioavailabilityBioavailability

The total antioxidant capacity of foods does The total antioxidant capacity of foods does not necessarily reflect their health benefit. not necessarily reflect their health benefit. Benefits depend on how the food’s Benefits depend on how the food’s antioxidants are absorbed and utilized in antioxidants are absorbed and utilized in the body (bioavailability)the body (bioavailability)

But these foods will help you to add But these foods will help you to add antioxidants to your eating!antioxidants to your eating!

Ways to Increase AntioxidantsWays to Increase Antioxidants

Fruits and vegetables are richest sources Fruits and vegetables are richest sources so double your current intake of these! so double your current intake of these! (Consume 2 servings at each meal and at (Consume 2 servings at each meal and at least 1 at each snack)least 1 at each snack)

Drink tea, red wine in moderationDrink tea, red wine in moderation Nuts-stir into oatmeal, salad, muffinsNuts-stir into oatmeal, salad, muffins Whole grains-minimum of 3 per dayWhole grains-minimum of 3 per day Add red and black beans to soup, saladsAdd red and black beans to soup, salads

Adding fruits to your dietAdding fruits to your diet

dried in desk drawerdried in desk drawer frozen fruit for smoothies frozen fruit for smoothies pureed fruit over pancakespureed fruit over pancakes fruit bowl on counterfruit bowl on counter take as snacks to officetake as snacks to office parfait-layer with yogurtparfait-layer with yogurt add to muffins or breadsadd to muffins or breads add to cerealadd to cereal

Adding vegetables to your dietAdding vegetables to your diet grow a vegetable gardengrow a vegetable garden visit a farmer’s marketvisit a farmer’s market add to pizzaadd to pizza stir-frystir-fry cook on grill or roast in ovencook on grill or roast in oven add to tossed saladsadd to tossed salads add to soupadd to soup add to casserolesadd to casseroles add crunch for lunch and snacksadd crunch for lunch and snacks

Foods to add to Your Shopping Foods to add to Your Shopping List!List!

Foods for sight:Foods for sight: Cold water fish (tuna, mackerel, sardines, Cold water fish (tuna, mackerel, sardines,

salmon) 2-3 servings/weeksalmon) 2-3 servings/week Spinach (lutein)Spinach (lutein) Broccoli, kale, Swiss chard and collardsBroccoli, kale, Swiss chard and collards Orange fruits and veggies-peaches, Orange fruits and veggies-peaches,

apricots, carrotsapricots, carrots Corn (zeaxanthin)Corn (zeaxanthin)

Foods to Add to Your Shopping Foods to Add to Your Shopping List!List!

Foods to protect your heart:Foods to protect your heart: Garlic-helps lower cholesterolGarlic-helps lower cholesterol Onions-sulfur compounds decrease blood clottingOnions-sulfur compounds decrease blood clotting Oats-bioflavonoids prevent plaque build-upOats-bioflavonoids prevent plaque build-up Cold water fish (salmon, tuna, sardines)Cold water fish (salmon, tuna, sardines) Grape juice, red wine (resveratrol)Grape juice, red wine (resveratrol) NutsNuts Fruits and vegetableFruits and vegetable Green teaGreen tea

Foods to Add to Your Shopping Foods to Add to Your Shopping List!List!

Foods to keep your mental edge:Foods to keep your mental edge: BerriesBerries Tea-especially green (catechins)Tea-especially green (catechins) Green leafy vegetables-spinach, kaleGreen leafy vegetables-spinach, kale Dark skinned fruits- red apples, nectarinesDark skinned fruits- red apples, nectarines

Foods To Add To Your Shopping Foods To Add To Your Shopping List!List!

Foods to fortify the immune systemFoods to fortify the immune system Yogurt with live culturesYogurt with live cultures Tea-black, oolong, pekoe, greenTea-black, oolong, pekoe, green Fruits and vegetables-think deep colors!Fruits and vegetables-think deep colors! Nuts-walnuts, Brazil nuts, almondsNuts-walnuts, Brazil nuts, almonds Onions, garlicOnions, garlic SalmonSalmon

Mediterranean DietMediterranean Diet

Study in British Medical Journal (April 2005)Study in British Medical Journal (April 2005) 74,00 healthy men and women aged 60 and 74,00 healthy men and women aged 60 and

over from European countriesover from European countries Eating Mediterranean diet was linked to longer Eating Mediterranean diet was linked to longer

life (1 year)life (1 year) Largest association seen in Greece and Largest association seen in Greece and

Southern ItalySouthern Italy Exercise and limited portions Exercise and limited portions also played key rolealso played key role

Mediterranean DietMediterranean Diet

No single healthy component No single healthy component Mostly plant foods-fruits, vegetables, Mostly plant foods-fruits, vegetables,

beans, nuts, whole grainsbeans, nuts, whole grains Lots of fish and smaller amounts of beef, Lots of fish and smaller amounts of beef,

poultry and dairypoultry and dairy Drink alcohol in moderationDrink alcohol in moderation Don’t limit fats but use primarily olive oilDon’t limit fats but use primarily olive oil

Anti-aging Way of EatingAnti-aging Way of Eating

8-10 fruits and vegetables daily (include 8-10 fruits and vegetables daily (include one citrus fruit, 2 dark green leafy one citrus fruit, 2 dark green leafy vegetables)vegetables)

6 or more servings of whole grains6 or more servings of whole grains 3 servings nonfat milk or fortified soy milk3 servings nonfat milk or fortified soy milk 2 servings legumes or fish2 servings legumes or fish

From book, Nutrition for Women, Elizabeth Somer, MA RD, 2003From book, Nutrition for Women, Elizabeth Somer, MA RD, 2003

Anti-aging Way of EatingAnti-aging Way of Eating

1 to 3 cloves garlic 1 to 3 cloves garlic 8 or more glasses of water8 or more glasses of water Eliminate unnecessary calories (empty Eliminate unnecessary calories (empty

calories that do not provide nutrients)calories that do not provide nutrients)

Pills or food?Pills or food?

Combination of nutrients found in foods are Combination of nutrients found in foods are thought to have greater protective effects thought to have greater protective effects than each nutrient taken alone as a than each nutrient taken alone as a supplementsupplement

Consider supplements as your back-up Consider supplements as your back-up insurance planinsurance plan

Exercise plays major roleExercise plays major role

Walk briskly for 30 minutes 5 days/week to Walk briskly for 30 minutes 5 days/week to keep arteries twice as flexible and decrease keep arteries twice as flexible and decrease risk for diabetes, cancer, depression, risk for diabetes, cancer, depression, dementiadementia

After mid-40’s lose ¼ pound of muscle mass After mid-40’s lose ¼ pound of muscle mass per year (lose 40% of muscle between 20-60 per year (lose 40% of muscle between 20-60 years!) Weight training for 30 minutes 2-3 years!) Weight training for 30 minutes 2-3 times/week will help prevent-also increases times/week will help prevent-also increases endurance, stronger bones and lowers risk for endurance, stronger bones and lowers risk for diabetes diabetes

To find your Real AgeTo find your Real Age

You know your calendar age!You know your calendar age!

To find your real age go to To find your real age go to www.realage.comwww.realage.com

Also the top 12 ways to make your real age Also the top 12 ways to make your real age younger!younger!