Young At Any AgeLaura McClendon, BS, MPT, CNHP

Owner Of Healthy By Nature

Increased Longevity

Longer life expectanciesModern medicineAvailability of food

Average age:78 in US81 in Pacific islands67 worldwide

Longer life span = more age related illness

GOOD NEWS: only 25 to 30% of physical aging is due to your genes. THE REST IS UP TO YOU!

Four Things That Cause 90% of All Illness

Lifestyle

Environment

Stress

GeneticsJAMA (2002;287:177)

“New”Genetic DiscoveriesAn epi-genome sits on top of a gene. Much larger in size, known as a “marker”Epi or marker, tells the gene itself to turn “on or off”We can control how genes are expressed!

MitochondriaKrebs Cycle

Metabolism ofAmino acidsFatty acidsSteroidsGenerates ATP = ENERGY

Old mitochondria = more production of free radicals & LESS ENERGY

Free radicals damage DNA =ArthritisWrinklesCataractsCancer

Healthy Mitochondria

Nutritional support

Alpha lipoic acid

Potent antioxidantIncreases insulin sensitivitySupports the health of nerves and brain cells

Dosage: 30-50mg up to 300mg for neuropathy

No significant food source available

ArginineIncreases nitric oxide Increases circulationKeeps blood vessels flexible

Dosage for cognitive function: 1.6 grams of L-arginine has been taken by mouth daily for three months. ( Mayo Clinic)

Foods: sunflower seeds, shrimp, spinach, turkey, pomegranate

Healthy Mitochondria

CoQ10Fat soluble nutrient CardioprotectiveNeuroprotectiveRequired for healthy cellular energy productionDosage: 100-200mg

Food sources: Animal hearts, red palm oil and sardines

Simvastatin impairs exercise training adaptations

J Am Coll Cardiol. 2013 Aug 20;62(8):709-14. doi: 10.1016/j.jacc.2013.02.07

4. Epub 2013 Apr 10.

SleepSleep is not a Luxury

Benefits of sleep:Essential repairs & maintenanceCirculates 70% of daily dose of human growth hormone = anti-aging elixirMaintains

Energy levelsPositive moodImmune function

Consequences of sleep deprivation:

Increased appetite for carbsAlters blood sugar metabolismElevated risk:

High blood pressureStroke

Research found that depriving mice of sleep led to accumulation of amyloid-beta protein ( NIH)

Tips for a Good Night’s Sleep

Steer clear of stimulants after 2pm

No alcohol before bedtime

Exercise in am, not pm

Consistent sleep routine

Don’t watch TV in bed

Cool, dark room

Health issues can cause you to wake at certain times in the night. Support that system and you will sleep better!

Foods : cherry juice, tuna, walnuts, almonds, cheese and crackers,

Nutrients & HerbsMelatoninValerian Passion flower Hops

Boost Your Brain Power

Challenge your mindImproves cell to cell communication

Move your bodyPreserves mental sharpnessIncreases blood flow to the brainReinforces nerve networks

Find a purpose

Manage stressStress hormones damage brain cells!Focus on relaxation Positive coping strategies

Stay ConnectedSocial interaction improves mental, emotional and physical health

Nutrition for the Brain

AntioxidantsBroccoliBrussels sproutsKale

Anthocyanin BlackberriesBlueberriesGrapes

QuercetinOnionsCherry tomatoesApples with skin

Folic Acid & B’sLentilsBlack eyed peasOatmeal

• B6: ( boosts serotonin)• Salmon• Chicken • Pistachio• Sweet potato

• B12• Shellfish• Tuna• Cottage cheese

Nutrition for the Brain

Omega 3’sWild salmonSardinesRainbow troutFlax seedsWalnutsSeaweed

Caffeine2 cups of coffee- not the whole pot!

Foods to avoid:

High fat foods with little nutrition and lots of sugar

Ice creamHamburgersPotato chipsDonuts

Supplements for Brain Health

Ginkgo BilobaAnticoagulantAntioxidantImproves concentration, memory and alertness

Dosage: 40mg, 3 x day

HuperzineDerived from Irish club moss

Prevents breakdown of acetylcholineImproves communication between cells

Dosage: 50 mcg 2 x day

Skin, Hair, and Nails

Skin agingWeak collagen and elastinCellular regeneration decreasesDecrease in natural oilsPrimary causes:

Sun damageSmokingDehydration

NailsNails can clue you in on health issues

Cracks in nails = adrenalsFungal issues = immune systemWhite spots in nails = zinc

HairSlower growthLose pigmentFollicles stop producing hairCauses:

Hormonal shiftsStressLack of proteinHypothyroid

Tips for Skin, Hair, and Nails

HerbsAloe Vera = C & E, silicon, zincHorsetail = silica = strong nailsHyssops = stimulates circulationRhododendron root =

antioxidant

FoodsFortified whole grainsSalmonBeefOatmealGreensseaweed

Drink water

Check your thyroid and eat seaweed or take kelp

Don’t abuse your nails and hair

Wear sunscreen

Don’t smoke

Exercise

Healthy Bones and Joints

BonesStructural framework for bodyProduce red blood cellsStores necessary mineralsConstantly broken down and rebuilt

Osteoarthritis (OA)InflammationCartilage disintegratesBone on bone = pain & disability

Risk factors for OAGenesObesityTrauma to jointWear and tear

Symptoms:Deep, dull achePain variesWorse with use, better at restStiffness after inactivity and 1st hour in am

Solutions for Bones and Joints

Tips to keep joints healthyExercise regularly Resistance training with weights can reduce risk of osteoporosisAvoid sodas

FoodsOmega 3’s – salmon, flaxAntioxidants

Vit C = Guava, bell pepperSelenium = brazil nutsBeta carotene = sweet potatoes, carrots, pumpkin

Nutrients & HerbsCalcium Vitamin D3 not D2Vitamin K2MSMGlucosamine & chondroitinAlfalfaYuccaBurdockWhite willow bark for pain

SpicesGingerTumeric, curcumin

Tips to Stay Young

at Any AgeExercise

Drink water

Eat a diet full of fruits, veggies and grass fed meats and fish

Supplement with high quality herbs and vitamins

Sleep 6-8 hours a night

Reduce stress

Stay connected to your friends and family