Age-Proof Your Body. How Diet & Supplements Can Slow, Stop & Even Reverse Aging. Elizabeth Somer, M.A., R.D.

Transcription

1 Age-Proof Your Body How Diet & Supplements Can Slow, Stop & Even Reverse Aging Elizabeth Somer, M.A., R.D.

2 The Aging Market People 65+ represented 12.4% of the population in the year 2000, but are expected to grow to be 19% of the population by By 2030, there will be about 72.1 million older persons, > 2X their number in This is a generation that is not taking aging lying down!

3 All Assumptions About Aging Are False Age spots and wrinkles Middle-age spread Heart disease, cancer, diabetes, hypertension Reduced immune function Cataracts Frailty, feebleness, loss of independence Memory loss, senility, dementia, Alzheimers

4 The War Against Aging Diet & Supplements Exercise: Mental & Physical Attitude

5 The Obesity Epidemic

6 Obesity Trends* Among U.S. Adults BRFSS, 1990, 2000, 2010 (*BMI 30, or about 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30%

7 Obesity Trends* Among U.S. Adults BRFSS, 1985 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14%

8 Obesity Trends* Among U.S. Adults BRFSS, 1986 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14%

9 Obesity Trends* Among U.S. Adults BRFSS, 1987 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14%

10 Obesity Trends* Among U.S. Adults BRFSS, 1988 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14%

11 Obesity Trends* Among U.S. Adults BRFSS, 1989 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14%

12 Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14%

13 Obesity Trends* Among U.S. Adults BRFSS, 1991 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19%

14 Obesity Trends* Among U.S. Adults BRFSS, 1992 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19%

15 Obesity Trends* Among U.S. Adults BRFSS, 1993 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19%

16 Obesity Trends* Among U.S. Adults BRFSS, 1994 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19%

17 Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19%

18 Obesity Trends* Among U.S. Adults BRFSS, 1996 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19%

19 Obesity Trends* Among U.S. Adults BRFSS, 1997 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20%

20 Obesity Trends* Among U.S. Adults BRFSS, 1998 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20%

21 Obesity Trends* Among U.S. Adults BRFSS, 1999 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20%

22 Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20%

23 Obesity Trends* Among U.S. Adults BRFSS, 2001 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25%

24 Obesity Trends* Among U.S. Adults BRFSS, 2002 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25%

25 Obesity Trends* Among U.S. Adults BRFSS, 2003 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25%

26 Obesity Trends* Among U.S. Adults BRFSS, 2004 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25%

27 Obesity Trends* Among U.S. Adults BRFSS, 2005 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30%

28 Obesity Trends* Among U.S. Adults BRFSS, 2006 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30%

29 Obesity Trends* Among U.S. Adults BRFSS, 2007 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30%

30 Obesity Trends* Among U.S. Adults BRFSS, 2008 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30%

31 Obesity Trends* Among U.S. Adults BRFSS, 2009 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30%

32 Obesity Trends* Among U.S. Adults BRFSS, 2010 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30%

33 Weighty Supplements on the Horizon DHA Vitamin D Energy bar/drinks Protein, Fiber, Water

34 The Antioxidant Theory of Aging What are free radicals or oxidants? Where do they come from? Why do they escalate as we age? Antioxidants Single vs teamwork The new supplement: gene expression

35 Antioxidants Reduce inflammation & oxidation, alter gene expression & production of antioxidant enzymes, thus they: Play a leading role in the prevention of agerelated diseases Stimulate the immune system Protect the nervous system and brain Function at the foundation of the body s biological clock - increasing life expectancy

36 A Few Recent Studies 1. The Karolinska Institute: The more antioxidant-rich foods women ate, the lower their risk for stroke. (Stroke 2012;43: ) 2. A study from Delhi, India: Vitamin E might help prevent noise-related hearing loss. (Noise & Health 2011;13: ) 3. A study from Lawrence Berkeley National Laboratory in California showed that men 45 years-old or older who consumed the most antioxidants, such as vitamins C and E, had the highest sperm quality (Fertility & Sterility 2012; August 23 rd.) 4. University of Paris: Antioxidant supplements improved memory. (Am J Clin N 2011;July 20th.)

37 The Phytochemicals: One of the Top 3 Hot Topics in Nutrition Lutein: Lowers risk for ARMD Spinach, chard, kale Sulforaphane: Lowers cancer risk Brussels sprouts, broccoli Limonene: Enhances enzyme activity Citrus Garlic Compounds: Improve immunity, lower heart disease & cancer Garlic, leeks, onions Lycopene: Lowers heart disease & prostate cancer risk Tomatoes, watermelon Proanthocyanidins: Urinary tract infections, cancer & heart disease Berries, purple grapes Polyphenols: Lower heart disease & cancer risk Red wine, chocolate, tea

38 Fruits and Vegetables What did you eat yesterday? You need 8+ servings a day of richly-colored produce. Every national nutrition survey shows we are not getting enough The USDA Healthy Eating Index The University of Michigan Study FDA s Study

39 The Brain Myth Your brain is not destined to get fuzzy 66% of brain aging is within your control Your brain is amazingly resilient and plastic It is only as good as what you feed it. Eat junk 16-fold increase in Alzheimer s risk 5% decline in memory every decade after your 20s * The problem is not so much that the mind fails, but that we fail to keep our minds engaged & nourished.

40 Inflammation & Your Brain Acute vs chronic Eicosanoids: Hormone-like cpds Promoters: Saturated & trans fats, omega-6 fats, refined grains, sugar, potatoes, sodium, processed meats (nitrates), fried foods, palm oil, excess body fat Inhibitors: Produce, olive oil, nuts, mushrooms, tea, whole grains, spices (turmeric & ginger). Omega- 3s, vitamins C, D & E, folic acid, etc.

41 Hey Fat Head! Brain is 60% fat Omega-3s are fluid 97% of omega-3s in brain are DHA Low DHA = depression, memory loss, Alzheimer s 3 omega-3s: DHA, EPA & ALA How much do you need?

42 Other Brain Supplements Phosphatidyl serine (PS) 300mg 100mg The Big 3 Bs: Folic acid, B6 & B12 Gingko Biloba 90mg w/ 24% flavone glycosides Acetyl L Carnitine 1,500 to 2,000mg

43 Want to Live to be 200? The Difference Between Life Span and Life Expectancy

44 Calorie Restriction The Only Way to Extend Lifespan Every mammal shows a two-fold increase in lifespan. Undernutrition, not malnutrition. All age-related diseases vanish. Cancer risk is cut in half. Stress hormone levels drop. Benefits are seen at all ages.

45 Calorie Restriction Without Pain Focus on minimallyprocessed foods Cut back on sugar Choose whole grains Eat more beans In soups, stews, casseroles, and salads As soymilk, tofu, and green soy beans

46 Vitamin D Supplements: Beyond Calorie Restriction Seniors who take supplements of vitamin D & calcium live longer than do people who don t supplement, according to a study from Aarhus University Hospital in Denmark (J Clin Endo & Metab 2012;May 17 th ) Resveratrol Antioxidant, alters gene expression, apoptosis, strengthens blood vessels, anti-inflammatory, speeds cell repair. (Eur J Clin Invest 2010;40: / Ann N Y Acad 2005;1057: ) How much?

47 Where is Resveratrol found? Resveratrol is a powerful antioxidant, a polyphenol found in nature in small amounts, most notably in red wine Peanuts Grapes & Wine Mulberries 47 Polygonum cuspidatum Knotweed

48 FDA acknowledged Structure Function Claims for resveratrol as resvida resvida is a crystalline form, 99% pure trans-resveratrol, free of impurities, such as pesticides. a potent antioxidant that helps prevent free radical damage which can lead to premature aging of cells a powerful antioxidant for graceful aging helps support the body s natural defense mechanism nourishes the body and assists in the achievement of total well-being mimics effects of calorie restricted diets on longevity promotes healthy aging helps to protect against the signs of aging is a potent antioxidant that supports cardiovascular health provides antioxidant activity that protects against free radical damage 48

49 Supplements: Look 15 Years Younger! Food is loaded with skin essentials Water makes up 70% of skin Protein comprises 25% of skin Healthy fats = 5% of skin Skin loves antioxidants Vitamin C: 72 hours Rub it on, too! Vitamin E: Collagenase Beta carotene: ½ cup carrots Lycopene: Reduces skin cancer

50 Eat Authentic Inside: Antioxidant supplements Outside: Topicals The 75% rule Hydrate

51 The 8 Anti-Aging Guidelines 8 + Fruits and vegetables Focus on real foods (75%) Less red meat, more beans, seafood & lean meats Include mostly healthy fats: Nuts, olive oil, omega-3-rich fish 3 Calcium-rich foods 8 Glasses of water Graze, don t gorge Supplement responsibly

52 The 100 th Anniversary! 1912: Casimire Funk discovered the first vitamin. Vital Amine = vitamin We ve come a long way in the past 100 years. Now we recognize that vitamins do far more than just prevent classic nutrient deficiency diseases. Instead, many Americans are marginally deficient in one or more vitamins. (Br J Nutr 2012;June 13: 1-7/J Nutr 2012;142: )

53 The 4+ Step Anti-Aging Supplement Program 1. A broad-range multiple 2. Calcium & magnesium - 2:1 ratio 3. Omega 3s - 220mg (900mg?) DHA 4. Vitamin D 5. Resveratrol, Antioxidants, Red Yeast Rice, Co-Q 10, alpha lipoic acid.?

54 What Will Happen if You Don t Exercise?

55 People Lose 1%-2% of Muscle Every Year After Their 30s Lowered Metabolism Weight Gain Hypertension, Heart Disease, Diabetes Bone Loss Osteoporosis Increased Cholesterol Heart Disease Elevated Glucose Diabetes Increased Insulin Resistance Diabetes Muscle Weakness Frailty, Feebleness

56 It s not that exercise is good for us. It s when we DON T move that the system breaksdown.

57 You Must Exercise to Stay Young Compared to an inactive person, a 70-year-old exerciser has Lower blood pressure Lower blood cholesterol Higher HDLcholesterol 40% lower risk of developing or dying from heart disease

58 You Must Exercise to Stay Young Exercisers have: Lower body weight Lower body fat Improved insulin resistance A lower risk of developing diabetes, colon cancer, stroke, back injuries, osteoporosis

59 You Must Exercise to Stay Young Exercisers are 25% less likely to injure themselves or fall. Exercisers are happier, more satisfied with their lives, feel friskier, enjoy better sex at all ages, and are less prone to depression, anxiety, and stress. Exercisers live longer and look up to 20 years younger.

60 It s Never Too Late A 12-week strength-training program: 227% increase in muscle strength in 60 to 72-yearolds. 96-year-olds showed a 200% improvement in strength. The more calories you expend in exercise, the longer you are likely to live disease-free.

61 Move Every Day for at Least 45 Minutes Aerobic Activity: Walking, Swimming, Cycling, Jogging for at least 4 hours a week. Strength Training: Weight Lifting at least twice a week Warm Up and Cool Down for Flexibility Set goals and make it fun! The Anti-Aging Fitness Guidelines

62 Supplements & Exercise Betaine Beta alanine Ginseng Vitamins C and/or E

63 Assignment: Looking Back to the Future Imagine it is your 100 th birthday. You are fit, healthy, full of life and wisdom Looking back, what did you do all those years to help you reach this goal? What did you eat? With what did you supplement? What and how much did you exercise? With whom did you spend your time? What relationships did you nurture? What were your hobbies? At what fulfilling job did you work? What healthy challenges did you embrace?

64 What are you doing today to nurture your healthy & happy self?