Tag Archives: antiaging

Anti Aging Foods – 2 Tips for Feeling and Looking Better

Anti aging strategy #1- Preserving Your Memory:

Get as much niacin as possible to lower your risk of Alzheimer’s disease. A 4 year long study of 800 people aged 65 and older, conducted at Rush Institute for Healthy Aging in Chicago found that individuals receiving the highest daily amount of niacin cut their risk for Alzheimer’s disease. In that study, it was found that individuals with a daily intake of 22.4 mg of niacin had an 80% lower risk than others getting only 12.6 mg per day. Some excellent niacin sources include a half a chicken breast, which is about 15 mg; or 3 ounces of beef, which is about 15 mg of niacin. Also, the following are some brain smart foods to fuel your mental energy.

The brain vitamins: fish, lentils and more: In order to combat the effects of aging you should try to control the levels of the brain protein homocysteine, which has been found to harm your nerves sometimes when it is high. A study of 230 people in Switzerland who were 60 years of age and older, considered the level of folate and vitamin B12. Those with low levels of folate and B12 were found to have four times the rate of dementia as those with an adequate intake (recommended: 400 mcg. folate and 60 mcg. B12) of each. Some excellent sources of folate are one half cup cold cereal or lentils (169 mcg.) or 3 ounces of salmon or canned sardines (6.3 mcg.).

More brainpower with phytonutrients:
A Harvard study of 13,000 women in their 70’s found that women who ate eight weekly servings of leafy greens and five of the cruciferous vegetables such as cauliflower and broccoli during their 60’s, cut one to two years off of their mental aging compared to those who ate as little as three servings of leafy vegetables and two servings of the crucifers.

Watch the caffeine: If you sometimes feel like your memory is not what it should be when you are trying to come up with a word or name (on the tip of your tongue) , you may consider how much coffee, cola or tea you have been drinking. An Italian study found that students who took a caffeine pill equivalent to 2 cups of coffee (200 mg) had about 66% more “tip of the tongue events”, compared to individuals taking a placebo. Also, a Johns Hopkins University review of 66 studies found that even stopping a one cup a day coffee habit may cause symptoms of fatigue, headache and nausea.

The anti aging effect on your hands of losing weight- Strategy #2:

If you’re fearful of developing unsightly, large, knobby knuckles, you can do something about it. French scientists have found that Leptin, which is a hormone released by fat cells in joint fluid and cartilage cells of individuals with joint deforming osteoarthritis, would increase as body weight increased along with those unsightly joint distortions. Further evidence found that cells from surrounding arthritis free tissues contained almost no leptin whatsoever. What this means is that by either achieving or maintaining a healthy body weight, it may also help you to avoid or limit osteoarthritis and help your hands to look better and stay stronger for a longer period of time.

Some information from Anti Aging Foods by Prevention: Quick and Healthy Eating

Webpage and additional information by Paul Susic Ph.D. Licensed Psychologist

Exercise if you want to live.

The unanimous recommendation by virtually all experts is that the single most important anti aging measure anyone can follow regardless of age, disability or general level of fitness is to exercise regularly. Sedentary lifestyles are known to accelerate just about every unwanted aspect of aging. Physical activity slows the erosion of muscle strength, maintains better respiratory functioning and cardiovascular health, limits the risk of developing diabetes and helps prevent osteoporosis by increasing bone mass. It also facilitates digestion, promotes efficient bowel function, reduces insomnia and lessens the risk of depression.

Elderly individuals who exercise regularly typically outperform individuals half their age in various sports and usually have significantly fewer risks for heart disease such as high blood pressure, a better lipid profile and less weight than individuals who do not exercise. A published article in the Archives of Internal Medicine stated that in a survey of about 5000 men and approximately the same amount of women who exercise vigorously, had cholesterol and triglyceride levels 9% to 27% lower than those found in sedentary men. Some experts point out that such changes may reduce the risk of dying of heart disease by as much as 25%. Additionally, women also reported that vigorous exercise significantly improved lipid profiles much more than their sedentary counterparts.

A recent article in the American College of Sports Medicine recommended that in order to be effective, a program must include the following components: aerobic exercise such as running or bicycling, which increases the demand placed on the cardiovascular and respiratory system; strength training using light weights or an individual’s own body weight to work the major muscle groups; and stretching to improve flexibility in both the joints and muscles.

Some experts recommend that you should exercise, expending 2,000 to 3,000 calories per week above your normal sedentary baseline level, which is roughly the equivalent of jogging about 4 miles a day, five days a week. Research has found however, that less vigorous exercise is also highly beneficial. One study found for example, that taking a brisk 30 minute walk three times a week can reduce blood pressure by an average of 10 mm Hg/ 8.6 mm Hg.

The amount of exercise actually done depends upon your general health, present level of fitness and what you can actually do. Obviously, older, unconditioned muscles and bones are much more vulnerable to injury, so commitment and consistency are extremely important. Exercise on a regular basis is always the best means of protection.

You should always check with your doctor prior to beginning any type of exercise routine. Also,you should always begin gradually in order to ensure success, especially if you’re over the age of 50. If you have never exercised before, you should talk to your physician who may even recommend a physical therapist or other specialist who can offer you instruction prior to beginning an exercise program.

Some Information from The Johns Hopkins Medical Guide to Health After 50

Webpage and additional information by Paul Susic Ph.D. Licensed Psychologist