Foods That COMBAT AGING.

by DEBORAH MITCh.e.l.l.

INTRODUCTION.

Getting older sure beats the alternative, so the saying goes, but must we have such a gloomy, defeatist att.i.tude about aging? Absolutely not! In fact, there are many things you can do right now, every day right now, every day, to help minimize the effects of aging while you grow older.

There's no denying it: growing older is a natural part of the life cycle. From the moment you were conceived, you began to age. The years keep pa.s.sing, and there's no turning back. The secret is in how you make the journey, and a big part of the trip involves food. You can make nutrition and lifestyle choices that promote health, longevity, and vitality, or those that make you feel, look, and act old. The choice is up to you.

Some older men and women proudly proclaim that they are having the best times of their lives, that they can finally do things when, how, where, if, and with whom they want. For them, and indeed for the majority of people, the older years can mean a chance to travel, explore new hobbies, go back to school, volunteer for a favorite cause, even start a new career.

Yet our negative and fearful att.i.tudes about getting older are grounded in some real concerns, and one of the main ones is this: Will we be physically, mentally, and emotionally capable of enjoying the decades of life ahead of us? This is a legitimate question, and one that you as an adult, regardless of your age regardless of your age, should think about and address now to help make the most of your older years.

Foods That Combat Aging can help you make positive food and nutrition choices that combat aging every day and help you maintain health, vitality, and a positive att.i.tude that helps you enjoy life. The great thing about making food choices that help fight aging is that you get several chances every day to make a positive impact on your health and your fight against aging. And if you make a not-so-great selection or two once in a while, you know that you can go right back to making great choices at your next meal! can help you make positive food and nutrition choices that combat aging every day and help you maintain health, vitality, and a positive att.i.tude that helps you enjoy life. The great thing about making food choices that help fight aging is that you get several chances every day to make a positive impact on your health and your fight against aging. And if you make a not-so-great selection or two once in a while, you know that you can go right back to making great choices at your next meal!

SIGNS AND SYMPTOMS OF AGING.

Hair turns gray, energy flags, fine wrinkles appear, and house keys get misplaced a little more often-these are just a few indications of growing older. Everyone ages differently; the number of signs and symptoms, their severity, when they appear, how they respond to our attempts to reduce or eliminate them-all of these factors and more should be considered when you talk about aging and how to combat it. The list of changes a.s.sociated with aging is a long one, but here is a representative look.

- General decrease in energy level and a tendency to tire easily - Decreased memory - Decreased s.e.x drive - Abdominal obesity and an inability to lose weight - Some hearing loss, especially for higher frequencies - Development of arthritis: affects about one-third of men and one-half of women - Loss of lean muscle tissue - Development of insulin resistance - Changes in bowel function - Changes in hair color and volume - Tendency to sleep more lightly and to experience less rapid eye movement (REM) sleep - Reduction in muscle strength - Reduction in bone density - Reduction in reaction time - Reduction in levels of antibodies (and thus ability to fight off infections) - Reduction in levels of most hormones There is much you can do to reduce, compensate for, or slow the progression of many of these and other physical and metabolic changes that occur with aging. One of the most important things you can do is harness the power of anti-aging nutrition, which we do in two ways in this book. One is through the convenient anti-aging nutrition counter offered in the second part of this book. The other is through a discussion of the dietary steps and other actions that complement any nutritional efforts you take in your fight against aging. Let's look at some of these other approaches, along with a discussion of how wise food and supplement choices can help you fight aging now! fight aging now!

CHAPTER 1.

FIGHT AGING NOW.

You are fortunate to live in a time when the field of anti-aging medicine has become a vital and increasingly well-researched area of medicine. Health-care pract.i.tioners who are involved in anti-aging medicine are excited by the forward-thinking nature of this new approach, which involves helping people take the steps necessary to maximize quality of life in their later years. Basically, anti-aging medicine is concerned with three concepts.

- Prevention: taking steps to prevent the development of diseases and ailments a.s.sociated with growing older. Proper nutrition is a key element of prevention.

- Integration: combining the best of both worlds- conventional and alternative/complementary medicine-to achieve anti-aging goals.

- Holism: recognizing and treating people as whole beings composed of many integrated parts that work together. Thus an anti-aging approach to arthritis of the hip addresses all the factors that have an impact on arthritis, including diet, exercise level, social needs, stress management, emotional health, supplementation, and pharmaceuticals.

EAT FOR LONGEVITY.

Three or more times a day, you have a chance to fight aging with food! Your food choices are one of the most important ways you impact your health, and so it's vitally important that you understand the basics behind what makes certain foods good partners in the fight against aging. We say "partners" because although healthy food choices are key purely on a nutritional level, they also work hand-in-hand with other factors in the effort to ward off aging, namely, exercise, stress management, supplementation, and hormone balancing. In this book we focus on nutrition, but in this chapter we also explain the relationship between wise food choices and these other factors that impact aging.

BE SUGAR SMART.

This section could be called "Be Carb Smart," but we want to impress upon you that when we talk about carbohydrates, we're really talking about sugars. That's because all carbohydrates are broken down (metabolized) into simple sugars all carbohydrates are broken down (metabolized) into simple sugars. Therefore, because sugars are the bottom line when it comes to carbohydrates and their metabolism, we think it's important to begin there. Once you see the connection between carbs and aging, you'll never look at carbs quite the same way again. Here's the story.

Carbs come in two forms: simple or refined, and complex. Simple sugars include table sugar and natural sugars found in fruits, honey, and milk. Refined carbs are in white flour, white rice, baked goods, and refined pasta. Simple/refined sugars not only get stored as fat if you eat too much of them, but they also cause blood glucose levels to rise. Elevated blood glucose levels, especially chronically, can lead to insulin resistance (when the body cannot produce enough insulin or cannot adequately use the insulin it does produce) and eventually result in diabetes and its many complications, including heart disease, kidney disease, nerve disorders, and blindness.

But the link between carbs and aging is this: high blood glucose (sugar) levels accelerate aging through a process called glycation. Glycation is a natural occurrence in which glucose molecules and certain fat molecules interact with and attach to protein molecules, forming AGEs-advanced glycation end-products-and damage the protein. Wrinkling of skin is one example of what glycation can do, as collagen and other proteins in skin are damaged by glucose. Although glycation occurs in everyone, it speeds up when there's a lot of glucose present. The rest of the bad news is that glycation is not reversible, so the goal is to prevent it as much as possible. How do you do that?

What You Can Do Now You can be sugar smart and keep your blood glucose levels in a healthy range (ideally, a fasting glucose level that is less than 100 mg/dL). Since carbohydrates are a key energy source, you need to provide your body with the best fuel in the form of smart carbs-complex carbs rather than simple ones. Complex carbs are more complicated in structure and generally higher in nutritional value than simple carbs. A diet that includes a moderate amount of carbs (about 50% of total caloric intake), mostly the complex type, can help keep blood glucose levels in check, as complex carbs generally cause a moderate increase in blood glucose levels while simple ones cause a sharp, rapid (and unhealthy) rise.

Another factor to consider is the glycemic index, which is a gauge of how quickly foods convert into glucose. Foods with a low value (generally 50 or lower) convert into glucose slower, which keeps blood glucose levels more balanced throughout the day and thus helps fight aging. Here are some smart carb tips, followed by a sample glycemic index.

- Choose brown or wild rice instead of white rice.

- Subst.i.tute whole-wheat or other whole-grain breads, rolls, and bagels for their white flour cousins.

- Include one to two servings ( cup per serving) of beans daily: lima, b.u.t.ter, white, pinto, black, soy, kidney, or garbanzo.

- Choose yams or sweet potatoes instead of white potatoes.

- Include one serving of oatmeal or all-bran cereal daily.

- Choose whole fresh fruits for dessert.

- Choose a whole-grain pasta (wheat, spelt, buckwheat, rye) instead of white pasta.

- Significantly reduce or eliminate white sugar and white sugar products from your diet.

- If you use fruit juices or fruit products, choose unsweetened varieties: unsweetened apple sauce, juices and nectars, canned or jarred fruits (in natural juices only).

GOOD FAT/BAD FAT.

It's become common practice to cla.s.sify fat into two categories-"good" and "bad"-to make it easier to identify which ones you should include more of in your diet and which ones to reduce or avoid. Certainly when we talk about fighting aging, we want to optimize the benefits of good fats and minimize the damage from the bad ones.

First you should understand that "fat" comes in four main types: saturated, polyunsaturated (which includes omega-3 and omega-6), monounsaturated, and trans fats. Fat is essential for life: most of the body's organs-especially the brain-could not function without it. But "essential" does not mean you need large amounts of it. Although the Dietary Guidelines recommend Americans consume 20 to 35 percent of their calories from fat, the lower end of that range is much healthier and realistic given that the majority of people in the United States are overweight or obese and that diseases a.s.sociated with high-fat intake (e.g., heart disease, stroke, some cancers) are responsible for the majority of disease-related deaths.

"Good fats" include monounsaturated fats and omega3 fatty acids, a type of polyunsaturated fat. These fats typically are not listed on nutrition labels and so information about their values in foods is usually not readily available. You can calculate the amount of good fat in a product by subtracting the sum of bad fats from the total fat value. The resulting number is a fairly accurate idea of the amount of good fat in the product, although the figure may also represent some of the polyunsaturated fat called omega-6, which is sometimes good, sometimes bad. In the nutrition counter in this book, we provide values for total fat, bad fats, and good fats.

Although fats can have many negative effects on your health and contribute to aging, they also have many anti-aging benefits if you eat the right ones. That's why it's important to eat a balanced amount of good and bad fats. What does that mean? Your intake of bad fats should be less than 10 percent of your total caloric intake, and your intake of good fats should be at least 15 percent to 20 percent of your total caloric intake. Based on a 2,000 calorie per day diet, less than 200 calories should come from bad fats, and 300 to 400 should come from good fats. You should remember that all fats provide 9 calories per gram, which is more than twice as much as the calories supplied by carbohydrates and protein (4 per gram). So if you order a fast-food fish sandwich that has 15 grams of saturated fat and 2 grams of trans fat, you've nearly reached your daily limit for bad fats with one food item alone (9x17 = 153 g).

So what are some of the benefits of eating a balanced amount of good and bad fats?

- They help the body absorb the fat-soluble vitamins (A, D, E, and K). This ability declines with aging.

- They make you feel fuller, which helps you resist the temptation to eat between meals and before bed.

- They help keep the brain healthy. The brain is composed of 60 percent fat, and if you deprive your body of a sufficient amount of good dietary fats, symptoms a.s.sociated with aging, such as poor concentration, faulty memory, and reduced acuity, are likely to occur and with greater severity.

- They help keep the immune system operating optimally so it can fight off infection, promote wound healing, and reduce the risk of cancer.

- Age-related changes to skin, hair, and nails can be reduced.

- Fats help the gastrointestinal system avoid constipation, bloating, and other digestive problems that are common as we age.

- A small amount of saturated fat is needed by the liver to manufacture cholesterol, which the body uses to produce hormones. Restoration of declining hormone levels, which occurs with age, is an important factor in the fight against aging (see "Balancing Hormones").

- Fats help maintain a healthy nervous system.

Good sources of monounsaturated fats and omega-3 fatty acids include olive oil, avocadoes, salmon, walnuts, herring, and olives.

Bad Fats Bad fats include saturated fat, which is most often found in animal products, including meats, poultry, fish, and dairy products, as well as some tropical oils, such as palm and coconut; and trans fat, an artificial fat created when an unsaturated fat is bombarded with hydrogen atoms, resulting in a partially saturated fat.

Bad fats contribute to aging in a big way, namely: - Saturated fats increase the amount of "bad" cholesterol (low-density lipoprotein, LDL) in the bloodstream, which causes heart disease, atherosclerosis, and restricted blood flow.

- Saturated fats are a.s.sociated with insulin resistance, a leading cause of diabetes.

- Both saturated fat and trans fat are a.s.sociated with an increased risk of colon cancer.

- Eating trans fat doubles the risk of heart attack by increasing the levels of LDL cholesterol, decreasing the levels of HDL (high-density lipoprotein) cholesterol (the "good" cholesterol), and promoting the formation of blood clots, all of which increase the risk of heart attack and stroke.

- Trans fat increases triglyceride levels, which increases the risk of developing blood clots.

- Trans fat causes inflammation of blood vessels by increasing levels of C-reactive protein, which in turn increases the risk of heart disease.

- Liver function, the immune system, and reproductive function are all harmed by the consumption of trans fat.

What You Can Do Now A diet high in saturated and trans fat is a.s.sociated with elevated blood cholesterol levels, which can result in heart disease and other serious medical conditions. The nutrition counter in this book can help you identify the amount of bad fats in foods so you can make healthier choices. You can also reduce the amount of bad fats in your diet if you: - eat more fruits, vegetables, and whole grains.

- choose non-fat and low-fat dairy products.

- remove the skin from poultry.

- steam and saute foods rather than fry them.

- limit meat consumption to lean cuts while avoiding organ meats.

- regularly subst.i.tute plant protein for animal protein (e.g., beans, peas, lentils, tofu, tempeh).

- read ingredient labels and avoid foods that contain trans fats, which appear as "partially hydrogenated vegetable oil," "hydrogenated oil," or "margarine." Baked goods, crackers and cookies, processed and frozen dinners, fried foods, and margarines typically contain trans fats.

MAKE FIBER YOUR FRIEND.

Remember when the word "fiber" used to make people snicker and look embarra.s.sed? People aren't snickering anymore, because they're learning just how important fiber is and how getting enough of it can not only make you feel better, but live healthier, longer.

Fiber is a calorie-free nutrient that is necessary for maintaining regular bowel movements, controlling cholesterol and blood glucose levels, and helping with weight loss or maintenance. It has been shown to help reduce the risk of colon cancer, one of the primary causes of cancer death in the United States.

Fiber is present in food in two forms: soluble fiber, which is a sticky type found mostly in beans, dried peas, oats, nuts, seeds, and most fruits, such as apricots, bananas, grapes, and citrus. Soluble fiber is responsible for normalizing blood glucose levels and reducing cholesterol levels in the blood. Insoluble fiber is coa.r.s.e and helps promote intestinal regularity. It is found mainly in vegetables, bran cereals, wheat bran, whole-grain cereals, and pears.

What You Can Do Now Most adults consume about half of the recommended amount of fiber, which is 38 grams for males 19 to 50 years of age and 25 grams for women of the same age. It is important to get the recommended amount of fiber daily to help prevent age-related diseases, such as heart disease, diabetes, and atherosclerosis, and to help maintain skin health. Here are a few tips on how to increase your fiber intake. The nutrition counter in the back of the book also contains information on fiber content of more than 3,000 foods.

- Choose whole-grain breads, rolls, and pastas instead of those made with white flour.

- When appropriate, eat the skins of fruits and vegetables. Buy organic produce when possible, and always thoroughly wash produce before eating it.

- "Sneak" extra fiber into your diet: sprinkle a tablespoon of wheat germ on your cereal, choose granola for a snack instead of chips, add flax seeds and kidney beans to your salad.

- Choose bean dip instead of those made with sour cream. Serve the dip with raw vegetables instead of chips.

- Include one serving of beans, lentils, or split peas per day. These can be in chili, soups, stews, salads, or as a side dish.

- Include one serving of oatmeal, all-bran, or another high-fiber cereal per day.

CALCIUM.

There's no bones about it, you need adequate amounts of calcium to keep your bones healthy. Calcium is especially critical for bone health, and for the 44 million Americans for whom osteoporosis is a major health threat. The National Inst.i.tutes of Arthritis and Musculoskeletal and Skin Diseases reports that 10 million Americans already have osteoporosis and 34 million more are at increased risk for the disease. Of special concern is the fact that 50% of women and 25% of men older than 50 will experience an osteoporosis-related fracture during their lifetime, contributing to the more than 1.5 million osteoporosis-related fractures that occur each year. Osteoporosis can also cause pain and limit mobility and thus have a negative impact on the quality of life.

Calcium is essential for more than bone health. This mineral also protects against colon cancer, is key to dental health, aids in the production of energy, and is critical for heart and nerve function.

National surveys show that many Americans consume less than 50% of the calcium they need. Because calcium needs change over a lifetime, many people forget to ensure they are getting enough of this critical mineral. As people age, the body becomes less efficient at absorbing calcium, and this problem is compounded by the fact that many older adults take medications that can impair calcium absorption. The need for more calcium also kicks in for both older men and women who are postmeno-pausal.

What You Can Do Now According to the Inst.i.tutes of Medicine, the recommended daily intake of calcium for both men and women is 1,000 mg daily for adults 31 to 50 years, and 1,200 mg for those older than 50. Vitamin D is essential for calcium absorption, so try to get 400 to 600 IU (international units) per day up to age 70, and up to 800 IU if you are 70 or older. Here are some ways to ensure you get enough calcium.

- Dairy foods can be a good source of calcium, but they also contain a lot of protein (see warning in bullet below). If you eat dairy products, include low-fat varieties.

- Many non-dairy foods are also very good sources of calcium, including dark green, leafy vegetables such as bok choy, spinach, broccoli, and kale; sardines (with the bones) and salmon; tofu; and almonds.

- Calcium in orange juice? You bet! Many foods are now fortified with calcium, including many brands of orange juice, cereals, breads, soy milk and soy cheese.

- Moderate your protein intake. A diet that contains excess protein (many Americans consume too much protein, especially from animal sources) can contribute to the development of osteoporosis, because when excess protein leaves the body it often carries calcium with it. The World Health Organization recommends 0.45 grams of protein per kilogram (2.2 lbs) of ideal body weight per day, while the U.S. RDA recommends 0.8 grams as the maximum. Thus, if your ideal weight is 130 pounds, your minimum protein intake should be 27 grams and the maximum, 48 grams.

ADD ANTIOXIDANTS.

Some of the most powerful weapons you have against aging are antioxidants-certain vitamins, minerals, and enzymes that take on free radicals and combat the extensive harm they can cause to the body. Some common and powerful antioxidants include vitamin A, C, E, B6, and B12, beta-carotene, and folic acid. Other potent antioxidants include phytonutrients, which are special chemicals found in plants.

As your body metabolizes food through a process known as oxidation, it also produces nasty byproducts called free radicals. Free radicals are unstable molecules that can cause significant damage to the body's tissues and contribute to aging (including wrinkled skin) and certain diseases, such as diabetes, Alzheimer's disease, stroke, macular degeneration, and heart disease. Thus one goal of an anti-aging food plan is to include lots of antioxidants.

One important thing to remember about antioxidants is that they work best as a team: consuming many antioxidants is much more effective than using just one. One of the best ways to get a wide variety of antioxidants is to eat many different fruits and vegetables, which are naturally rich in antioxidants.

What You Can Do Now - Eat about nine servings of fruits and vegetables daily. The 2005 US Dietary Guidelines recommend 5 to 13 servings daily, with the numbers adjusting according to the total number of calories consumed. Nine servings are recommended for a 2,000 calorie per day diet.

- * When you want something sweet, reach for a piece of fruit. Or try some variety: slice up a fresh apple and pear, add some orange or tangerine slices, a handful of berries, and squeeze some lemon juice on the mixture. This is a great snack, dessert, or a complement to your breakfast.

- Introduce more vegetables into your menu by adding chopped favorites to stews, soups, or stir-fry.

- Include a salad on your menu every day, and be creative. Try several different types of lettuce and spinach as your base, and then add shredded carrots, radishes, daikon, and red cabbage, toss in cooked string beans and peas, brighten it with chopped beets and avocado slices, and top it off with chopped walnuts and slices of red onion.

- Stuff vegetables with vegetables! Acorn and b.u.t.ternut squash, green and red peppers, large tomatoes, and cabbage leaves can be stuffed with a mixture of steamed and seasoned vegetables mixed with brown rice, barley, or beans.

COOK TO FIGHT AGING.