Healthy Aging

Eating Right for Healthy Aging

Within the medical community, a field has arisen called biogerentology, in which scientists are studying every aspect of aging. The evidence has shown that as we age, our bodies accumulate errors in the DNA code, accumulate waste products both in and out of cells, accumulate damage to cell membranes, lose integrity of skeletal structure, and accumulate damage from oxidative stress. In fact, the story of life played out in our bodies is a constant battle between oxidative stress and antioxidant defenses. Ultimately, oxidative stress wins, and some would contend that it is futile to try to prevent this inevitable outcome.

While reversal of aging is impossible, it may be possible to reduce the risk and delay the onset of age-related diseases. The big three age-related diseases are (1) cardiovascular, (2) cancer, and (3) neurodegenerative diseases. These diseases can make the last years of one's life miserable. But are they necessary consequences of aging, or can people adopt eating and healthy lifestyle changes to prevent these diseases?

Nature designed our bodies at the species level for us to live long enough to reproduce and rear our young. Beyond that point, the body normally starts to decline, and we are left to our own devices as to how quickly that decline occurs. Modern preventive medicine has shown the value of monitoring and maintaining blood pressure and cholesterol levels and screening tests for the early detection of cancer. Beyond medical testing, people can eat foods that promote health. For example, vegetables that lower blood sugar are good. Keeping fasting glucose levels low (80 mg/dL or lower) and stable (postprandial glucose levels that increase no more than 40 mg/dL before dropping back to fasting levels in the low 80s) may be one of the secrets to longevity. Any time there are spikes in blood glucose levels, there are abnormal reactions between sugars and proteins, which produce pro-inflammatory products that accelerate aging in the body.

An Anti-Inflammatory Eating Plan for Life

Nutrition and diet are the foundation for good health and delay the onset of age-related diseases. Everyone seeking to delay age-related diseases should adopt an anti-inflammatory eating plan for life. Inflammation is the way the body sends more nourishment and immune activity to an area that is injured. But inflammation needs to be kept in control. If inflammation persists in areas where it is not needed, then it produces disease. Chronic low-level inflammation is the root cause of each of the age-related diseases. For example, coronary heart disease begins as inflammation in the linings (endothelia) of arteries. Alzheimer's begins as an inflammation in the brain. For cancer, the same hormones that increase inflammation also stimulate cells to divide more frequently, which increases the risk of malignant transformations. Therefore, healthy food consumption aimed at controlling inflammation could stave off age-related diseases across the board.

Our diet has a profound influence on inflammation. Our bodies make prostaglandins, the hormones that regulate inflammation, from polyunsaturated fatty acids. Some of the fats that promote inflammation are margarine, vegetable shortening, and polyunsaturated oils. It is better to cook with and ingest olive oil, which is 75% monounsaturated fat, than the less expensive canola oil, which is typically 58% monounsaturated fat. Foods containing monounsaturated fats - the good form of fat -- include avacados, nuts, seeds, and oatmeal. One exception to the rule of preferring monounsaturated fats over polyunsaturated fats are the essential fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are Omega 3 fatty acids found in certain oily-tasting fish and in fish oil supplements. These two nutrients, but especially DHA, play a vital role in promoting health in the cardiovascular and neurological systems of the body by reducing oxidative stress without adding to inflammation. With the advent of DHA-500 mg supplements, people should strive to get 1,000 mg of DHA/day (approximately equal to ten of the typical discount store 1,000 mg fish oil supplements containing only 100 mg DHA/capsule).

Eat Good Carbs But Avoid Bad Carbs to Control Inflammatory Responses

From fatty acids, we move on to carbohydrates, which are another source of inflammation. As with fats, there are good carbs and bad carbs. Bad carbs digest quickly and rapidly boost serum glucose levels: the high glycemic index fruits (apricots, peaches, watermelon), vegetables (carrots, white potatoes), and especially processed sweet foods such as donuts, cookies, pastries, and other sugar-laden snacks. These sugary complex carbohydrates can promote abnormal reactions with proteins when digested. Cancer cells feed off the excess sugar (high serum glucose levels) in the body. So the next time you give yourself permission to indulge in brownies, cakes, pies, etc., remember that you are directly feeding the cancer cells living within your body.