September 04, 2009
ANTI-AGING FOODS
Posted by: Ellie Graham : Category: Anti Aging Foods
What causes aging and how diet and lifestyle can help you fight Father Time.
Duration : 0:3:22
August 31, 2009
The Best Anti-Aging Foods
Posted by: Ellie Graham : Category: Anti Aging Foods
1. Produce
Piling your plate with fruits and vegetables is a no-brainer when it comes to weight loss — they’re low in calories, high in nutrients, and filling — but the latest studies show that certain ones can provide surprising anti-aging benefits.
There’s buzz about blueberries, for instance, for their memory-boosting potential. But berries of all hues are antioxidant-rich, reports Navindra P. Seeram, Ph.D., assistant professor at the University of Rhode Island College of Pharmacy in Kingston. That means they combat free radicals, molecules that can cause widespread cell damage and are linked to chronic inflammation. Unlike the inflammation that occurs when you sprain an ankle or strain a muscle, the type that contributes to aging is persistent, and thought to be at the root of most chronic diseases, from cancer, heart disease, and diabetes to Alzheimer’s, arthritis, and osteoporosis. Berries’ beauty bonus: They’re chock-full of vitamin C, another potent antioxidant that may help keep your complexion looking smooth by fighting those pesky (skin-damaging) free radicals.
To keep your vision sharp, set your sights on spinach and other dark leafy greens. These veggies are prime sources of lutein and zeaxanthin, plant pigments that protect your eyes from the harmful effects of ultraviolet light. Leafy greens are also rich in vitamin K, a nutrient that plays a role in reducing bone loss and preventing fractures.
How to Pick the Perfect Produce
2. Protein (Try these One-Dish Dinners)
This key dietary component becomes even more critical starting in the 40s, when muscle mass begins to decline by up to 1 percent a year. That drop slows metabolism, which makes the pounds pile on more easily. The double whammy consequence: Added weight puts your health at risk, and down the road, diminished muscle mass can throw off your balance (upping chances of a fall), sap your strength, and even threaten your ability to recover from an illness or accident.
To hang on to your metabolism-boosting muscle — and keep you feeling full after meals (another protein plus) — experts recommend eating plenty of skinless chicken and turkey breast, lean beef and pork, eggs, beans, and seafood. And don’t forget protein-rich dairy: Minerals (primarily calcium, phosphorus, and potassium) in fat-free milk and yogurt as well as low-fat cheeses help to keep blood pressure healthy, pudge in check, and bones strong. News flash: Calcium can’t build bone if you’re not getting enough protein, and current recommendations — about five ounces a day for a 145-pound woman — are too low, says Robert P. Heaney, M.D., professor of medicine at Creighton University in Omaha. Our Anti-Aging Meal Plan provides about 11 ounces of protein daily.
Another reason to spoon up some yogurt: Eating at least 1/4 cup every day led to a 60 percent lower risk of gum disease and a 50 percent lower risk of tooth loss in a Japanese study published in the Journal of Periodontology. The effect is thought to be linked to the probiotics in yogurt, but not in most other dairy.
Easy Yogurt Breakfast Recipes
Cut Up a Chicken the Easy Way
3. Omega-3-Rich Fish
Fatty acids in seafood help quench the flames of chronic inflammation. In addition, “there’s very good new data suggesting that omega-3 fats from fish act on an area of the brain that leads to improved mood and attitude among healthy people,” says Artemis P. Simopoulos, M.D., author of The Omega Diet. These improvements in outlook lead to feeling healthier and more vigorous, she explains. The omega-3s in fatty fish like salmon and tuna have the most potent anti-inflammatory effects. But it’s smart to consume omega-3s from plant sources, like walnuts and flaxseed, too — especially if you’re not fond of fish.
4. Whole Grains
A 2008 review of these diet-friendly foods — which include whole wheat, oats, and brown rice, and the bread, cereal, and other edibles made from them — concluded that a meal plan loaded with whole grains helps you stay slim, thanks, in part, to fiber’s role in appetite control. Their low rankings on the glycemic index (a system that rates the effect of different carbohydrates on blood sugar levels) may also play a role.
A raft of research has also shown that whole grains offer protection against diabetes, heart disease, stroke, colon cancer, high blood pressure, and gum disease. These benefits are tied to the array of vitamins, minerals, plant chemicals, and again, fiber that work together to promote health. (That’s why refined grains, which filter out these nutrients during manufacturing, and add some back later in the process, don’t offer the same advantages.)
5. Exercise
It’s an anti-aging bonanza: Being active maintains muscle mass, boosts metabolism, and keeps your heart and lungs primed, among other benefits. Now, a recent study has found that running, in particular, promotes a long, independent life. Researchers at Stanford University School of Medicine followed a group of runners and non-runners for 21 years and found that elderly runners put off age-related disabilities for 16 years beyond their non-running counterparts. Runners also lived longer: 19 years into the study, only 15 percent of them had died compared with 34 percent of the non-runners. And the active ones were less likely to die from heart disease, stroke, cancer, and neurological conditions. While this study examined running, 30 minutes of more moderate aerobic activity, five days a week, will keep you healthy, according to recently released guidelines from the American Heart Association and American College of Sports Medicine. What should also be on your fitness agenda: strength training twice a week to maintain muscle and keep your metabolism humming.
Drop a Dress Size in Six Weeks
Update Your Fitness Gear with GHRI-Tested Picks
6. Red Wine and Other Drinks
What other diet recommends red wine? Ours does because the ruby beverage’s resveratrol is a potent antioxidant, inflammation damper, and artery protector. Plus, animal research suggests that high amounts of resveratrol may counteract cell death in the heart and brain, which could mean this compound has even greater potential to prolong your life. Limit yourself to one five-ounce glass a day; more could be harmful.
If you’re not a wine drinker, no worries: Put on the coffeemaker or the kettle instead. Coffee appears to lower the risk of type 2 diabetes and Parkinson’s disease, and evidence suggests that java drinkers have a lower chance of dying from heart disease. Some of the benefit may come from caffeine, but coffee also contains chlorogenic acids, antioxidants that might also play a protective role. Drinking tea may lower your risk of heart attacks, strengthen your immune system, protect tooth enamel, and help fight memory loss associated with aging. Choose green, black, white, or oolong — their leaves all come from the camellia sinensis, or tea plant. And their polyphenols (antioxidants), fluoride, and caffeine — which are thought to contribute to these health benefits — are largely missing from herbal brews.
Two Secret Age-Defying Treats
They seem like diet no-no’s because of their calorie load, but dark chocolate and a handful (not a canful) of nuts have longevity and weight-loss benefits.
This just in: Nuts give you a surprising diet edge. A recent study found that despite being a high-fat, high-cal food, they don’t promote weight gain. The reason: People find nuts filling and after eating them, offset some of the calories by eating less later on. Best of all, up to 20 percent of the calories in nuts don’t get absorbed.
Craving something sweet? Dip into dark chocolate. The latest evidence suggests that cocoa flavanols (more predominant in dark chocolate than milky versions) may lower inflammation, keep blood pressure in check, prevent platelets from clotting (which could, in turn, prevent strokes and heart attacks), and boost brain power.
Discover this SECRET Diet that will make you look 10 years younger. Click here to learn more!
August 31, 2009
Choosing Skin Care Products: Know Your Ingredients
Posted by: Ellie Graham : Category: Anti Aging Foods, Anti-Aging Products
(From WebMd)
These days you can’t open a magazine or turn on the TV without seeing a smooth-faced middle-aged actress or model touting skin care products that can “reverse the clock” on aging skin. “Free radicals,” “antioxidants” and “alpha-lipoic acid” have become buzzwords in the quest for eternally radiant skin.
What are these “miracle” ingredients and how do they work? Can they actually erase wrinkles, repair sun damage, or diminish age spots?
This guide is an introduction to some of the latest ingredients being used in skin care products that may benefit your skin. Use this information to sort through the various lotions, creams, and gels on the market. If you’re still unsure which are right for you, ask your dermatologist or consult with a skin esthetician at your local salon or beauty counter.
Antioxidants for Sun Damage and Wrinkles
Antioxidants are natural substances made up of vitamins and minerals. They have the ability to fight “free radicals” — unstable compounds that attack human cells and damage DNA. Damaged skin cells can lead to accelerated aging in the form of wrinkles, dry skin, dark circles under eyes, dull skin, and more.
Free radicals are in the air we breathe, the foods we eat, sunlight, and pollution — basically, just about everywhere. Eating foods rich in antioxidants is one way to ward them off. Another is to apply them on the skin, where they can seep underneath to strengthen skin cells and keep them healthy.
The antioxidants most shown to repair damage and slow the aging process include:
Acai Oil
You may have heard all the buzz about the role that the antioxidant acai plays in a healthy diet. The new “superfruit” — blue berries, native to Central and South America — are filled with antioxidants, more than those found in other berries. Cold-pressing acai berries extracts the oil, which may fight aging by healing sun damage and smoothing wrinkles. Antioxidant levels in acai oil remain high, even after it’s stored. While studies have yet to confirm the benefits of acai oil on the skin, it is being used in masks, creams, cleansers, exfoliating scrubs, body butters, and serums.
Alpha-Lipoic Acid
Alpha-lipoic acid has been called a “universal antioxidant” because it’s both water- and fat-soluble. That makes it able to penetrate skin-cell membranes at all levels to protect them from free radicals, keeping the body and its skin strong. Promoted as a primary ingredient in many skin-care products, alpha-lipoic acid can erase fine lines and wrinkles, diminish pores, and give skin a healthy glow.
Caffeine
A 2002 study showed that caffeine applied to the skin of mice may fend off skin cancer, attacking tumors before they fully form and healing the skin. Since then, skin-care companies have worked furiously to add it to their products, and it is now available in lotions and creams.
Retinol
Vitamin A and its derivatives are powerful and proven antiaging antioxidants. Retinol is a topical ingredient proven to promote collagen production and plump out skin, reducing fine lines and wrinkles. It also improves skin tone and color, and reduces mottled patches (hyperpigmentation) on the skin.
Many dermatologists prescribe retinol’s stronger counterpart, tretinoin, or similar products to slow skin aging, improve irregular pigmentation, and clear up acne. Over-the-counter products containing retinols may be weaker, but are still effective in improving skin appearance.
Although retinol hydrates the lower layers of the skin (the dermis and hypodermis), it sometimes causes the top layer (the epidermis) to become dry and flaky. Be sure to wear moisturizer when using it or speak to your dermatologist about alternatives.
Vitamin C
As you age, your body slows down its production of collagen and elastin, which keeps skin strong, flexible, and resilient. Evidence suggests that the antioxidants found in vitamin C may stimulate the production of collagen and minimize fine lines, wrinkles, and scars.
Vitamin C is being added to skin-care products such as creams and lotions. This is one ingredient that may work best when eaten, so stock up on oranges and broccoli. If you want to use a topical vitamin C lotion, ask your dermatologist which one would be right for you.
CoEnzyme Q-10 (CoQ-10)
Your body naturally produces CoQ-10 to neutralize free radicals in cells, but as you age, the levels of CoQ-10 go down. That may make skin cells more susceptible to damage by free radicals. That’s the rationale behind the use of the antioxidant in skin-care products such as toners, gels, and creams, to be used alone or with a moisturizer. One study shows that CoQ-10 helps reduce wrinkles around the eyes (crow’s feet).
CoQ10 is bright orange, so products containing it will be orange or yellow.
Other Popular Ingredients
More and more, skin-care and cosmetics companies are incorporating natural components such botanicals into their product lines. The following are some of the most common new ingredients.
Alpha-hydroxy Acids (AHAs)
This group of natural-based acids found in a vast number of skin-care products includes glycolic, lactic, citric, and tartaric acids. Glycolic acid was the original AHA and remains popular for its ability to remove dead skin cells and leave skin smoother, softer, and more radiant.
AHAs are used to exfoliate the skin, reducing fine lines, age spots, acne scars, and irregular pigmentation. Peels with higher concentrations of AHAs are usually administered by an esthetician or dermatologist, but you can use lower concentrations — between 5% and 10% — in creams or lotions on a daily basis. To help avoid irritated skin, start with a low concentration and apply every other day, gradually increasing to every day. Even at lower doses, however, the acids may irritate and dry skin, as well as increase sensitivity to the sun. Doctors recommend using moisturizer and sunscreen when using any products that contain AHAs.
Salicylic Acid
Salicylic acid is used in many over-the-counter and prescription products to treat acne. It penetrates pores and reduces blackheads and whiteheads, with less irritation than may occur with alpha hydroxy acids. Like AHAs, salicylic acid exfoliates the skin, which can reduce signs of aging.
If you are allergic to salicylates (found in aspirin), you shouldn’t use salicylic acid. And pregnant or nursing women should ask their doctor before using any product with salicylic acid.
Hyaluronic Acid
Hyaluronic acid is incorporated into skin-care products to reduce the effects of aging. Your body produces hyaluronic acid naturally, keeping tissues cushioned and lubricated. It’s found in skin, joint fluid, and connective tissues. Age, smoking, and an unhealthy diet lead to drops in production over time.
Products containing hyaluronic acid may help smooth out skin. It’s especially effective when combined with vitamin C products.
Green Tea Extract
Like antioxidants, the polyphenols found in tea also have been shown to fight free radicals. Drinking green tea may help ward off cancer, infection, and cardiovascular disease.
Early studies have found the ingredients in tea can reduce sun damage and may protect skin from skin cancer when applied topically. Using green tea extract under sunscreen may yield a double dose of protection. An anti-inflammatory, polyphenols in creams and lotions may also slow signs of aging and reduce sagging skin and wrinkles.
August 29, 2009
Foods for Living Longer and Better
Posted by: Ellie Graham : Category: Anti Aging Foods
By Mark Stibich, Ph.D., About.com
Updated May 16, 2009
These food and drink options will help your body fight off the damage caused by aging (see exotic anti-aging foods for some odder longevity foods). Just work them into your daily and weekly meal plans and you’ll be getting extra vitamins, antioxidants and other substances that will help your body fight age-related illnesses and be anti aging resources for you. Start today!
Note: Stay up-to-date on longevity and anti-aging with my weekly newsletter.
1. Avocados
Alex Cao / Getty Images
Avocados lead my list of anti-aging foods because that are just so delicious. Of course, avocados are loaded with healthy fats to help improve your cholesterol, but the main reason to eat avocados is because they taste so good.
2. Walnuts
John Foxx / Getty Images
I know I need to eat more omega-3s and that fish are a great source, but I have to admit that possible mercury contamination of fish has got me a bit scared off. That’s where walnuts come in. Turns out that walnuts are a great (and mercury-free) source of omega-3 essential fatty acids. Eat a handful or two a day for all your omega-3 needs.
3. Green Vegetables
Photo: Digital Vision / Getty Images
I know, it’s pretty boring to talk about the need to eat more vegetables — but here’s the thing, we all really need to do it. In fact, if the country could get 5 or more servings of fruits and vegetables every day, we’d see a huge decrease in heart disease, cancer, high blood pressure and more. So find some way to eat one more veggie or fruit this week, then add another next week until you get to 9 servings. Focus on leafy or deeply colored vegetables for the most benefit.
4. Water
Martin Ruegner / Getty Images
Water is good for you. This seems pretty basic. There is some disagreement in the medical world whether drinking TONS of water is really a good idea, but while they sort that out stay focused on water. Your goal should be to make water your primary drink. This way, you’ll be drinking a no calorie, no chemical drink all day long instead of the many, many high-calorie, high chemical alternatives.
5. Berries
Trinette Reed / Getty Images
Berries are packed full of antioxidants and other chemicals that your body can use to make repairs and prevent some of the damage caused by aging. Best of all, berries taste really, really good. Be sure to eat your berries without any sauces or sugars. Just enjoy them plain for their goodness.
6. Green Tea
Akira Kaede / Getty Images
Green tea has been a longevity supplement in Asia for thousands of years. It is a great thing to work into your daily life. Green tea contains high concentrations of just the chemicals your body needs. Green tea is also inexpensive, delicious and gives a mild (and gentle) energy boost from its caffeine.
7. Red Wine
Photodisc / Getty Images
Red wine is good for you — it contains a substance called “resveratrol” that help your body fight off age-related illnesses. At the end of your day have a glass or two to relax and unwind. You’ll get the benefits of a delicious drink along with the anti-aging properties of resveratrol.
8. Beans
George Doyle / Getty Images
Beans are a great source of healthy protein and antioxidants. Really, beans are a wonder food. Some researchers (like T. Colin Powell) believe that animal protein may cause many of the illnesses we face as we age. Switching to a (healthy) vegetarian diet certainly will help improve the health of your heart and arteries. Beans are a necessary part of any healthy vegetarian diet. If you don’t want to go all the way to vegetarianism, then just start by substituting a few meals a week with bean-based entrees.
9. Melons
Digital Vision / Getty Images
When I think of fruit, I don’t always think of melons. That’s a shame because melons have some of the best nutritional profiles of all the fruits. They are pulpy (so they fill you up) and contain lots of vitamins for your body. Work melons into your daily/weekly diet and you’ll be reaping health benefits as you enjoy them.
10. Chocolate
Photodisc / Getty Images
I put chocolate last in this list only because it doesn’t need to be higher up to get your attention. Chocolate (dark chocolate, that is) is good for you. It has a balance of fats that don’t harm your body and tons of healthy chemicals that your body needs. The only draw-back is that chocolate also has calories. Have a little square every day, but don’t overdue it.
Photodisc / Getty Images
I put chocolate last in this list only because it doesn’t need to be higher up to get your attention. Chocolate (dark chocolate, that is) is good for you. It has a balance of fats that don’t harm your body and tons of healthy chemicals that your body needs. The only draw-back is that chocolate also has calories. Have a little square every day, but don’t overdue it.
August 27, 2009
Anti-Aging Foods Rich in Antioxidants
Posted by: Ellie Graham : Category: Anti Aging Foods
Dear Dr. Dave and Dr. Dee,
What are some good anti-aging foods? Why would these foods help wrinkles?
Signed,
Curious
Dear Curious,
Anti-aging foods are rich in antioxidants. Antioxidants help keep skin firm by protecting the skin’s collagen and elastic tissue from oxidants or “free radicals” (unstable oxygen molecules) that attack it. These foods could help prevent and reduce inflammation, regulate metabolism, burn body fat, lower cholesterol and blood pressure, prevent cancer, protect against heart disease, and benefit digestive health (Oprah.com, 2009; Perricone, 2009).
Different doctors and nutritionists have their favorite antioxidant foods. But, certain foods seem to show up on most lists such as berries, dark green leafy vegetables, salmon, tomatoes, tea, nuts, beans and whole grains. The Oprah Show has featured Dr. Nicholas Perricone and Dr. Mehmet Oz who recommended foods to help look and age better. Dr. Perricone and Dr. Oz’s anti-aging food lists are below.
DR. PERRICONE’S 10 SUPERFOODS (www.nvperriconemd.com)
1. Acai Fruit: a high energy berry from the Amazon.
2. Allium Family: garlic, onion, leeks, and chives.
3. Barley: most beneficial grain.
4. Green Foods: blue green algae, barley grass, wheat grass.
5. Buckwheat Seed: more protein than rice or wheat.
6. Beans & Lentils: high fiber.
7. Hot Peppers: anti-inflammatory analgesic.
8. Nuts & Seeds
9. Sprouts
10. Yogurt and Kefir
A more detailed list of anti-aging foods recommended by Dr. Perricone is below (www.perriconemd.com).
DR. OZ ANTI-AGING FOOD AND SUPPLEMENT CHECKLIST (Oprah, 2009)
1. Blueberries, sweet potatoes, broccoli, tomatoes, acai: recommends 5 servings of anti-oxidant foods per day.
2. Tea: green or white: 4 cups a day.
3. Red Wine or Dark Grape Juice: 1 glass a day.
4. Spices: cinnamon, turmeric, paprika, cayenne pepper, rosemary, ginger.
5. Fiber: beans, brown rice, whole grain pasta and breads. 25 grams a day by eating fruits, vegetables and whole grains. Dr. Oz recommends steel-cut oatmeal over regular oatmeal.
6. Omega-3 Fatty Acids: flax seeds, walnuts, hemp seeds, salmon, olive oil. Substitute spirulina algae (what salmon eat) for salmon because of concerns about rising mercury levels. When cooking olive oil, reduce oxidation by not frying foods in it and adding the oil to the pan after the food has been added. Have 1-2 tablespoons of olive oil a day, i.e. salad dressing
7. Vitamin D: 1,000 units
8. Calcium and magnesium: 600mg calcium and 20mg magnesium twice daily. Magnesium is important to take with calcium in order to not get constipated.
9. DHA Omega-3: 600mg a day
10. Baby Aspirin: 2 daily (each baby aspirin has 81mg) Be it is not regular aspirin, which would be too high a dose.
11. Multivitamin: cut the pill in half and take half in the morning and the other half in the evening.
In addition, do cardio, strength, and flexibility exercises, get enough sleep, meditate 5 minutes a day, have sex with your significant other, and floss (Oz cited in Oprah.com, 2009).
