Young At Any Age
description
Transcript of Young At Any Age
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