food habits and aging
TRANSCRIPT
Food Habits and Ageing
Presented By:Ku. Ankita Govind ChaudhariEmail ID: [email protected]
Guided By:Dr. G.M.HendDr. P.A.Pawar
'Youth is fair, a graceful stag, Leaping playing in the park; Age is grey, a toothless hag,
Stumbling in the dark'.
Health Challenges in an Ageing Population Thirty percent of older people are ‘frail’ and at
high risk of age-related disease in which malnutrition is a factor.
Muscle wasting (sarcopenia) is a serious cause of loss of independence and disability.
Cognitive decline is more likely to affect the frail.
Movement and good nutrition are critical for successful ageing.
Ageing Human ageing, physiological changes that
take place in the human body leading to senescence, the decline of biological functions and of the ability to adapt to metabolic stress.
The process of ageing brings about physiological, psychological, and immunological changes which influence the nutritional requirements.
Signs of ageing
Wrinkles
Decreased Brain
Function
Sarcopenia
Undernutrition
Decreased Strength
Slow Motor Processing
Decreased Balance
Low Physical Activity
Cognitive Vulnerability
Increased Vulnerability to Stressors
Codes of Aging Electropause Biopause Immunopause Cardiopause Vasculopause Andropause Menopause Osteopause Somatopause Dermatopause
Pituitarypause Sensorypause Pulmonopause Gastropause Adrenopause Nephropause Pancreopaus Uropause Genopause Pinealpause
Factors that Control Aging
Intrinsic Genes
Telomeres
Hormones
Cellular Inflammation
Extrinsic Sunlight
Smoking
Alcohol
Stress
Facial Exercise
Diet
Pollution
Theories of Ageing
DNA Damag
e Theory
Error Theo
ry
Genetic Cellular Theories
Wear & Tear
Theory
Accumulation Theory
Cross Linkage Theory
Free Radical Theory
Non-Genetic Cellular Theories
Immunologica
l Theory
Neuroendocri
ne Theory
Physiological System Theories
Why
do
we A
ge??
...
Genetic Cellular Theories
DNA Damage Theory Error Theory Damage to the DNA
molecules Exposure to radiation
or harmful cellular mutations
Errors in RNA transmission
RNA molecules are relatively unstable and formed continuously
Non-Genetic Cellular Theories
Wear & Tear Theory Accumulation Theory Progressive cell
damage caused by the internal and external environment
With the passage of time, changes occur in the cells that impair their effectiveness
Accumulation of various harmful substances in the cells
Older cells contain a dark colored, insoluble substance called “Lipofuscin”
Non-Genetic Cellular Theories
Cross Linkage Theory Free Radical Theory Proteins, DNA and
other structural molecules develop cross-links to one another
Inhibits the activity of the enzymes
Free radicals attack the structure of our cell membranes, creating metabolic waste products
Interfere with the cells ability to repair and reproduce themselves
Physiological System Theories
Immunological TheoryNeuroendocrine Theory
Defines ageing as a disease of the immune system
The body loses its ability to distinguish between foreign agents/antigens and necessary body cells
A drop in hormone production, causes a decline in our body's ability to repair and regulate itself
Mechanism of Ageing
Cell Turnover & Senescence
Telomere Shortening
Oxidative Stress
MAPKsMitogen Activated Protein Kinases
RS
Redox Imbalance
Aging
Signaling Kinases: MAPKs
Transcription Factor: NF-κB
Pro-Inflammatory Molecules: Cytokines
Chronic InflammationTissue Damage
Vic
ious
Cyc
le
Vicious C
ycle
Nutrient Sensing
Effect on Food Pattern Some of the physical changes of ageing affect
food patterns. For example, secretion of digestive juices and
motility of gastrointestinal muscles gradually diminish, causing decreased absorption and use of nutrients. Decreased taste, smell and vision also affect appetite and reduce food intake.
Stay Slim
Avoid Trauma
Early Detecti
onDon’t
Smoke
Regular Exercis
eBe
SocialAvoid Stress
Restful Sleep
Mental Stimula
tionSmart Diet
Moderate
Alcohol
Combat Free
Radical Damag
eMaintai
n Immuni
ty
Stay Hydrat
ed
Key Nutrients for Healthy
Ageing
Vitamin D
Astaxanthin
Ubiquinol
ProbioticsOmega 3Vitamin K2MagnesiumPolyphenols
Folate
Vitamin B12
Curcumin
Vitamin A
• Potent inhibitor body's inflammatory response
• Diminishes my turnover of leukocytes
Astaxanthin
6000 times stronger than Vitamin C
800 times stronger than CoQ10 500 times stronger than Vitamin E 75 times stronger than Lipoic Acid 40 times stronger than β-carotene 17 times more potent than resveratrol
DNA-protective capabilities Potent anti-inflammatory Cannot function as a pro-oxidant Protects complete cell Alleviates sore joints and muscles Boost immune system Helps blood pressure Helps cardiovascular system Reduces lactic acid
most POTENT and BENEFICIAL antioxidants
Ubiquinol Coenzyme Q10 (CoQ10) Used by every cell in your body Recycles other antioxidants, such as vitamin C
and E. Reduces DNA damage Beneficial to heart health Helps in fatigue and weakness
Probiotics Natural defense system. You can use a probiotic supplement, but
getting your probiotics from food is definitely better as you can consume far more beneficial bacteria, in many cases up to 100X more.
Fermented vegetables are an excellent alternative as they are both delicious and simple to make.
Those who have an omega-3 index of less than four percent age much faster than those with indexes above eight percent.
Activating telomerase, which, again, has been shown to be able to actually reverse telomere shortening.
Vitamin K2 In 2004, the Rotterdam Study,
showed that people who consume 45 mcg of K2 daily live seven years longer
Magnesium Plays an important role in DNA
replication, repair, and RNA synthesis
The lack of magnesium ions has a negative influence on genome integrity, reduce body's ability to repair damaged DNA, and can induce chromosomal abnormalities.
Polyphenols Potent antioxidant compounds in plant foods
Grapes(Resveratrol): penetrates in cell’s center, activates sirtuin 1 gene and repairs DNA
Cocoa: benefits glucose metabolism, blood pressure and cardiovascular health
Green Tea( Epigallocatechin Gallate): anti carcinogenic properties
Folate Maintenance of DNA integrity and DNA
methylation Deficiency can lead to elevated homocysteine
levels Eat plenty of fresh, raw, organic leafy green
vegetables, and beans
Vitamin B12 Required for: energy production, blood
formation, DNA synthesis, and myelin formation. Animal tissues, including foods like beef and
beef liver, lamb, snapper, venison, salmon, shrimp, scallops, poultry and eggs.
Energy Vitamin…..
Curcumin
The active ingredient in the spice turmeric An immune booster and potent anti-inflammatory. Turmeric extract with at least 95 percent
curcuminoids that contains only 100 percent certified organic ingredients.
Vitamin
Telomere length is positively associated with dietary intake of vitamin A
If you're deficient, you become predisposed to infections that can promote telomere shortening.
Avocado
Watermelon
Sulphur Rich Vegetable
Wild Salmon
Nuts
Ginger
Cruciferous Vegetable
Berries
Hemp Seeds & Coconut Oil
Sprouted Beans & Seeds
10 Anti-Ageing Superfoods
Avocado Accelerated respiration in mitochondria,
remains effective even in cells attacked by free radicals and that mitochondria can produce little amounts of damaging free radicals.
Fiber
Potassium
Vitamins A, B-complex, D & E
CalciumMagnesiumSodiumIron
BoronLecithinα & β Carotene
Sterolins
Watermelon Packed with antioxidants and can help you look and
feel younger Helps rid the body of dangerous toxins, boost
metabolism, and keeps the immune system healthy Helps our bodies to stay hydrated
Citrullin Vitamin BSelenium Zinc
IronVitamin AMagnesiumVitamin C
Vitamin ELycopene
Salmon Help keep skin firm by preventing the
breakdown of collagen and reducing inflammation
Helps prevent the formation of skin cancer Act as natural anti-depressants, increases
feelings of well-being, and help keep skin young, supple and radiantOmeg
a 3 Vitamin E
Astaxanthin
Carotenoids
Sulphur Containing Vegetables Inhibited mitochondrial
permeability and reduced oxidative stress
Provides strength and resiliency to hair
Required for taurine synthesis
Reduced the formation of heterocyclic amines (a carcinogenic compound)
• Allicin• Vitamin C• Sulphoraph
ane• Magnesium
• Vitamin B6
• Folate
Nuts Helps you sleep better Essential fats with brain boosting power Antioxidants with disease fighting properties Anti aging skin benefits
Fibers
Omega 3 (ALA)
Melatonin
Manganese Copper
Ellagic Acid
Vitamin A
Cruciferous Vegetable Inhibits bladder cancer cell proliferation Reduces the risk of developing the
cardiovascular problems of hypertension and atherosclerosis
Reduce the risk of prostate cancer and of helicobacter pylori infection
Protect skin against damage by UV radiation.• Lutein• Zeaxanth
in• Vitamin K
• Folate• Vitamin C• β Carotene
Ginger Kill damaged cells by inducing apoptosis
(programmed cell death) and autophagocytosis (self-digestion)
Improves the absorption and assimilation of essential nutrients
Anti-inflammatories like ginger slow aging in the body
Keeps joints mobile and circulation movingGinger Ginger water/ Extract
• Gingerols• Vitamin B6• Potassium• magnesium
Berries Slow down the loss of mental
function Slow down the cognitive
deterioration Protect DNA from damaging
• Anthocyanin• Tannin• Flavanoids• Iron• Manganese• Vitamin C & E• Phytochemicals• Antioxidants
Sprouted Beans and Seeds Decrease LDL (bad) cholesterol and total
cholesterol, and increase HDL (good) cholesterol stimulates the immune system Increases activity of natural killer cells Increases interferon production
• Phosphorus
• Selenium • Magnesiu
m• Mangane
se• Zinc• Iodine• Iron
• Vitamin C• Polypheno
ls • Flavonoid
s• Carotenes
•Melatonin•Seratonin•Flavonecta
rin•Phytostero
ls
Ca, Fe, Mg, Mn, P, K, Zn, Vitamin A, Vitamin B1, Vitamin B2, Vitamin b3, Vitamin B6, Vitamin
D, Vitamin E
Hemp Seeds and Coconut Milk Anti-microbial, anti-viral, and
anti-fungal Help treat atopic dermatitis Promotes collagen production
and replacement Helps create new blood
vessels in and around wound sites
Excellent 3:1 balance of omega-3 and omega-6 fatty acids,
High in gamma linolenic acid (GLA)
Perfect Protein……
7 Days Plan: Rules
Eat plenty of Alkaline Foods
Drink plenty
of WaterAvoid Sugar
Avoids Low-Fat Foods
More Veggies
less Fruits
Avoid Alcoh
ol
Avoid Fizzy & Health Drinks
Avoid Process
ed Meat,
Reduce Tea & Coffee
Avoid Fatty
SnacksAvoid Dairy
Eat Complex Carbs
DAY 1Meal Food
Breakfast• 2 poached eggs with 6-8 medium asparagus,
steamed or one whole grapefruit• 1 mug white tea or hot water with lemon and
gingerMid AM • Palmful of Almonds
Lunch• Lentil and mixed-vegetable soup with wilted
chard• 1 large apple• Mug green tea
Mid PM • 1 small tub avocado hoummos with sugar-snap peas or French beans to dip
Supper
• Mixed cruciferous vegetable stir-fry with coconut milk
• 1 cup mung-bean salad with cucumber and 1 tbsp skin-refining dressing
• Mug chamomile tea
DAY 2Meal Food
Breakfast• Large skin-enhancing smoothie with 1 cup
mixed berries and 1 small unsweetened coconut yoghurt
• Mug green tea or hot water and lemonMid AM • Palmful of Walnuts
Lunch• Poached wild Alaskan salmon fillet served on
quinoa salad, and spinach and watercress salad with 1 tbsp skin-refining dressing
• Mug fennel tea
Mid PM • Small tub edamame bean dip with 6-8 carrot batons
Supper • Vegetable curry, including chick peas, red bell-
peppers and tomatoes, with 1 cup cooked wild rice
• Mug nettle or chamomile tea
DAY 3Meal Food
Breakfast • Blueberry and almond milk smoothie• Mug hot water with sliced ginger
Mid AM • Almond and spirulina Bounce Ball
Lunch• 500ml broccoli and mint soup with 1 slice
pumpernickel bread and ½ an avocado mashed on top
• Mug green tea
Mid PM • Small tub mixed olives in olive oil
Supper
• Small organic chicken breast, poached in garlic, onions and Marigold vegetable stock powder. Serve with mixed-green vegetables, including courgettes, beans, and kale, and grated ginger
• Mug chamomile or fennel tea
DAY 4Meal Food
Breakfast• Grapefruit segments from one whole grapefruit
with 1tsp blanched almonds• 1 mug hot water and lemon
Mid AM • Palmful mixed pumpkin and sunflower seeds
Lunch• Poached wild Alaskan salmon fillet served over
a whole bag of witted spinach• 1 mug white tea
Mid PM • Small tub red pepper hoummos with sugar snap pea to dip
Supper • Leek, savoy cabbage, fennel seeds and split
pea soup • 1 slice pumpernickel• Mug of fennel tea
DAY 5 Meal Food
Breakfast • Bowl of gluten-free porridge with 1tsp chia seeds with almond milk and 50g fresh berries
Mid AM • Palmful walnuts
Lunch
• Whole avocado, mung-bean sprouts and mixed-leaf salad, with cooked quinoa and pumpkin-seed salad, 1 tbsp skin-refining dressing
• 1 large apple• Mug green tea
Mid PM • Sardine pâté and 2 oat cakes
Supper • WSpinach and rocket omelette with mung-bean
sprouts and tomato salad, and 1 tbsp skin-refining dressing
• Mug chamomile or nettle tea
DAY 6Meal Food
Breakfast • 2 large slices watermelon with large skin-enhancing smoothie
Mid AM • Tahini with 1 oat cake
Lunch
• 4 small falafel, chopped and wrapped in large lettuce leaf, with mashed avocado, spring onion and chopped tomatoes
• 1 large apple• Mug white tea
Mid PM • Almonds and spirulina Bounce Balls
• 500g pea and mint soup with 2tsp sunflower and pumpkin seeds sprinkled on top
• Mug of nettle or fennel tea
DAY 7Meal Food
Breakfast • Skin-enhancing smoothie with berries• Mug hot water, lemon and ginger
Mid AM • Palmful mixed pumpkin and sunflower seeds
Lunch
• Superfood salad — usually a combination of beetroot, edamame beans, hoummos, avocado, chick peas, boiled egg and greens, and 1 tbsp skin-refining dressing
• 1 medium pear• Mug green tea
Mid PM • Tahini on 2 oat cakes
• Wild Alaskan salmon fillet poached in white tea with ginger, garlic and onion, and served over wilted kale and steamed broccoli
• Mug of chamomile tea
Youth ElixirIngredients: Serves 1 1/2 cup frozen strawberries 1/2 cup frozen blueberries or mixed berries 1 handful of sesame seeds 1 tablespoon organic honey 1/2 cup unsweetened or freshly squeezed
orange juice Ice cubes (optional)Directions Put all the ingredients in a blending device, and
blend until desired consistency. Do not blend too much, or you might oxidize the drink and lose necessary nutrients.
Green With Envy
Ingredients: Serves 1 1/2 to 1 cup of coconut
milk 1 ripe banana 1 handful of kale 1 apple 1 tablespoon chia seeds Couple of ice cubes Directions:
Put all the ingredients in a blending device, and blend.
If milk makes the smoothie too rich for your liking, just add a little cold water to balance out the consistency and texture.
Tropical DelightIngredients: Serves 2 Half a pineapple 2 small- to medium-sized mangoes 3 lychees 1 handful flaxseeds 1-1/2 cups water Few ice cubesDirections: Put all the ingredients in a blending device, and
blend. To make it more slushy add more ice. For hosting
purposes, add a little umbrella to the glass, and serve
Glory daysIngredients: Serves 1 1 Punnet strawberries 1 Bananas, coarsely
chopped 3 Cups raw milk 1 cup of plain full fat
yoghurt 1 tbsp. hemp oil Directions: Put all the ingredients in a
blending device, and blend. If yoghurt makes the smoothie too rich for your liking, just add a little cold water to balance out the consistency and texture.
Coconut Power
Ingredients: Serves 2 1 whole young drinking coconut
(flesh and pulp) 1 punnet of blueberries 1tbsp coconut oil 1 Tsp. Cinnamon
Directions: Put all the
ingredients in a blending device, and blend until desired consistency.
Ageless BeautyIngredients: Serves 2 1 whole young
drinking coconut (flesh and pulp)
2 cups frozen mixed berries
3 tbsp. Acai powder (freeze dried is the best) Directions:
Put all the ingredients in a blending device, and blend until desired consistency
Golden GuavaIngredients: Serves 1 1/2 cup guava, seeds
removed 1 cup pineapple, cubed 1 banana, peeled 1/2 teaspoon fresh ginger,
grated 2 cups fresh baby spinach 8 ounces filtered water
Directions: Put all the ingredients in a blending device, and
blend until desired consistency.
Memory Booster
Ingredients: Serves 2 1 whole young drinking coconut (flesh and pulp) 2 Raw eggs (organic is a must) 1 Banana 1tsp CinnamonDirections: Put all the ingredients in a blending device, and blend
until desired consistency.
Body BalanceIngredients: Serves 2 1/4 cup fresh or frozen strawberries 1/2 cup fresh or frozen blueberries 1 orange, peeled and pits removed 1 ripe banana 1 cup full fat plain yogurt 2 tbsp. chia seeds Directions: Put all the ingredients in a blending
device, and blend. If the yoghurt makes the smoothie
too rich for your liking, just add a little cold water to balance out the consistency and texture.
EffervescentIngredients: Serves 1 1 cup Kombucha
(homemade or store bought)
1 cup of frozen mixed berries
1 tablespoon coconut oil 2 tablespoons chia seeds 1/4 inch ginger, peeled
and minced or 1/2 teaspoon powdered ginger
Directions: Put all the ingredients in a
blending device, and blend until desired consistency.
“There is a fountain of youth: It is your mind, your talents, your
creativity you bring to your life and the lives of people you love.
When you learn tap this source you will truly have defeated age”.
?ANY
DOUBTS??..
THANK YOUFor Your Attention…