Archive for November, 2009
Heart Healthy Fats for Seniors
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Lately the health press has featured articles on avoiding fats in order to insure a healthy cardiovascular system. We have been warned about consuming too much animal fat in our diet, in order to avoid cardiovascular disease. Unfortunately the details about the dangerous fats are often not spelled out in detail. It turns out that we need a balance in our diet of two types of fatty acids known as the omega fatty acids. We need both the omega-6 and the omega-3 fatty acids in our diet, but we need to have the right proportions of both to promote cardiovascular health. The omega-6 fatty acids in our diet come mainly from commercial vegetable oils such as corn, soy and sunflower oils. The omega-3 fatty acids are found in fish and in plant sources such as walnuts, flax seed, and chia seed.
A goal for good cardiovascular health would require a ratio of omega-6 to omega-3 of around 4:1. Currently in this country the typical ratio is about 20:1 which is very unbalanced. This imbalance of too much omega-6 has been identified as one of the causes of the high rate of cardiovascular disease in this country. Fortunately, in addition to the natural food sources already mentioned, fish oils that are high in the omega-3 fatty acids are available in supplement form to support cardiovascular health in seniors.
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Double Barreled Defense Against Cancer
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One of the latest key words in the field of oncology that treats cancer is ‘chemoprevention’. It means using natural or synthetic chemical compounds as a cancer-preventing strategy. These compounds can delay the onset of cancer, inhibit its spread or best of all reverse carcinogenesis. Researchers have known for some time that the cruciferous vegetables like broccoli, brussel sprouts and cauliflower are loaded with chemopreventive agents. More recently new chemopreventive compounds have been discovered in celery, artichokes, and parsley, but in small amounts. Studies performed on large populations have provided evidence that the folks whose consumption of larger amounts of these vegetables have lower rates of a number of cancers. Those cancers include breast, colon, lung, and prostate cancers.
The good news is that some of the newly discovered vegetable compounds may have even more potent chemopreventative effects. For example one of these compounds called apigenin has shown multiple chemopreventative means to protect us against cancer. It can kill cancer cells by starving them, by preventing them from spreading, and by preventing inflammation that can allow a cancer to spread. Another compound benzl isothiocyanate (BITC) gives cancer cells the signal to shut down and die. BITC messes with the cancer cells life cycle to prevent them from growing and replicating so they die. These newly discovered chemopreventative compounds have been combined with the established ones into a combined formulation of vegetable extracts that are now available in supplement form to promote senior health.
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Resveratrol’s Twin Brother
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Studies based on recent plant extract research has discovered a plant extract that is very similar to resveratrol. This plant extract functions in ways similar to resveratrol, because it provides many of the benefits for longevity required for senior health. This compound which is found in minute quantities in grapes and blueberries regulates genes that control the development of diseases that typically affect seniors. Diseases like atheroschlerosis, cancer, diabetes, and systemic inflammation are classic examples of such age-related disorders. This plant extract is called pterostilbene and like resverotrol is a member of the stilbene family of compounds. It turns out that when the two are combined they work synergistically to enhance the good health benefits of resveratrol which is very good news for senior health.
When resverotrol and pterostilbene are combined they activate a person’s longevity genes. Together they act on our longevity genes in a manner that parallels caloric restriction without the obvious and very unpleasant side effect that accompanies caloric restriction. They act at different places to control gene expression. In the case of cancer they turn on the genes that kill cancer cells and turn off the genes that allow cancer cells to spread. They provide similar activity to head off diabetes and memory loss due to aging. Thanks to the availability of combined extracts of both resverotrol and pterostilbene seniors do not have to eat five cups of blueberries and drink 20 bottles of red wine a day.
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The Top Foods To Boost Immune System
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With the imminent arrival of winter, folks have major health concerns about contracting colds and the flu, especially the H1N1 flu. Instead of waiting until a cold or the flu has already arrived and is causing illness, why not take preemptive measures before any respiratory infection occurs. It turns out that a number of common foods can provide an immune system boost. More than a dozen are included among the top immune system booster foods. For breakfast orange juice and oatmeal are first class contributors to a healthy immune system. The oats are a source of beta glucans an immunity system booster and orange juice supplies more than the daily requirement for vitamin C. Pouring milk fortified with vitamin D over the oatmeal will provided additional strength to the immune system to prevent upper respiratory infections. To provide further protection drink a cup of black tea and continue through the day, because black tea builds up your immune system’s T cells into super T cells that end up successfully fighting flu and cold infections.
Later in the day you can snack on yogurt that has been fortified with Lactobacillus acidophilus as well as Bifidus and L. rhamnosus, because they appear to stimulate the white-blood cells that fight infection. For lunch make sure that you include chicken soup several times a week, because it thins mucus and relieves the symptoms of a stuffy nose. By adding garlic and onions you can increase the immune boosting strength of the soup. The allicin in garlic is a strong bacteria fighter. For dinner a soup of clam chowder or oyster stew will provide selenium that helps the white blood cells fight viruses. For the main course make certain to include some fish like salmon, mackerel or herring in order to get the benefits of the omega-3 fatty acids that boost the activity of the cells that eat up the bacteria. For dessert a slice of pumpkin pie with black tea can round out the day. The pumpkin contains abundant vitamin A that will combine with zinc from the shellfish like oysters to fight infection.
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The Super Food for Senior Health
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Maintaining good health through our golden years is a goal of seniors, but not all seniors achieve that goal. One of the three pillars that support good health for seniors as they age is eating the best foods. There are folks who live into their 80s’ and 90’s, but they appear to be much younger in their appearance and their physical vigor. It turns out that most of the seniors that enjoy good health so much later in their lives consume a food that is often eaten as a snack or appetizer. This food is protein rich and loaded with calcium, potassium and vitamin D. It provides a rich store of the heart-healthy omega-3 oils and Coenzyme Q10. Finally it is rich in nucleotides that enhance the effects of antioxidants and supercharge the efficiency of the immune system which is vital for senior health.
This super food is sardines that are delicious tasting if they are really sardines from the Mediterranean waters. Real sardines that are canned right after they are caught do not have the unappetizing ‘fishy taste’ that most folks associate with eating sardines as a snack. Many folks like to consume sardines as a tasty snack with lemon juice and olive oil. Sardines can dress up a salad and provide needed protein. The little sardine has an advantage over many of the larger fish, because it does not have the problem of mercury contamination. Without the problem of mercury contamination folks can eat all the sardines they want.
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A Positive Attitude Is Healthy
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The list of preemptive aging remedies is long, but one obvious remedy is frequently overlooked. Most seniors know about the importance of eating healthy foods, frequently engaging in exercise, and taking supplements including vitamins and minerals designed for seniors. It turns out that a fourth category that can contribute mightily to fostering a healthy life is attitude. A negative, pessimistic attitude does not contribute to a healthy life, but a positive, optimistic attitude does contribute to a healthy life especially for senior health.
A number of studies have provided hard evidence that fostering a positive attitude promotes a healthy life. In one eight year study of nearly 100,000 women, the optimists reduced their risk of heart attacks by more than 15%. In an earlier study of about 1000 elderly folks in the Netherlands found a lower risk of death from heart disease among the optimists. The contrary was found to be true for the pessimists. In a long term 30 year study at the Mayo Clinic that tracked more than 800 patients the pessimists showed a 19% greater risk of an early death compared with the optimists. Researchers have not found a specific mechanism for optimism, because it takes different forms. In one form optimists do not dwell on life’s setbacks, but cultivate expectations of a positive future. Another form of optimism is manifested by folks who maintain a can-do attitude in the face of obstacles. Cultivating an optimistic, positive attitude toward life appears to provide an immune system boost that is vital for healthy senior living.
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Draino For Your Arteries
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One of the major health hazards that seniors face is clogged arteries that reduce blood circulation and can result in heart attacks. Relief may be available by adding a green vegetable to your diet to improve your cardiovascular health. In a recent study in London that was funded by a British Heart Foundation researchers discovered that a compound found in broccoli provided protection against clogging of arteries. The compound that protected arteries from clogging is called sulforaphane.
Sulforaphane is found naturally in boroccoli. It turns out that sulforophane is capable of activating a key protein that prevents clogging of arteries. In the absence of sulforophane the key protein, Nrf2, is inactive which allows the part of the arteries that are vulnerable to become clogged. The sulforophane used in the research was a purified form that allowed the researchers to highlight the protective effect on arteries. The next stage of the research will be focused on determining the effect of the sulforophane as it is found naturally in vegetables such as broccoli.
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Staying Fit and Healthy in Your Golden Years
It’s been sad to watch as so many of my old friends begin to suffer from serious health problems. Although sometimes those conditions are caused by genetic factors, I can’t help but think that a lot of it has to do with one’s lifestyle decisions. I made a vow when I turned 50 that I would live long enough to watch my grandchildren grow up and maybe even get married.
That meant staying in shape, of course. I do stretches each morning to stay limber, and I swim and play tennis more often now than I ever have in my life. The key has been to stick with low-impact exercises that are easy on the hips. As I’ve gotten older, I’ve placed more importance on cardiovascular health, as well. By working my heart and keeping my cholesterol down, I honestly believe I’ve added years to my life.
Will Tart Cherry Juice Make Exercise Easier?
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One of the pillars supporting healthy living is exercise for seniors, but many seniors find difficulty practicing the rule of frequent exercise. When folks were younger they found that they could exercise regularly without unpleasant consequences such as aching muscles. Muscles that are still aching from the last period of exercise tend to weaken the will to initiate a new round of needed exercise. A report this year from a meeting on sports medicine provides some very encouraging information for seniors in terms of a means to take the edge off aching muscles after exercising.
In two different tests folks who exercised by running and others that engaged in arm exercises were given tart cherry juice or a placebo for several weeks before their event. The exercisers who received the tart cherry juice reported significantly less pain following their long distance running event. The other group that engaged in arm exercises suffered from fibromyalgia showed better muscle strength and less pain after their exercise. The pain reduction due to consuming tart cherry juice could well be due to the well known anti-inflammatory and antioxidant effects of tart cherries. Seniors who consume tart cherry juice before exercising may find that it reduces their muscle pain after exercising. Taking the edge off post exercise muscle pain will foster regular exercise and promote senior health.
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Enhance Your Immune System
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Our first defense against diseases and infections is our immune system. For seniors concerned about their health finding a way to boost their immune systems naturally would be very beneficial. A number of foods supply a compound that provides a natural immune system boost. Cereal grains such as barley, rye, oats, and wheat contain this compound as does baker’s yeast and shiitake mushrooms. The compound is beta glucans and we have to get it from outside sources, because our body does not make it. Extensive research has shown that beta glucans make the immune system more efficient. The beta glucans stimulate the two important defenders of the immune system including the immune cells called macrophages that attack invading pathogens and the lethal white blood cells the destroy tumors and viruses.
In one study the beta glucans from oats was used to test the efficacy of lowering cholesterol. The study showed significant reductions in total cholesterol and low density lipoprotein. The folks who had received the higher amount of beta glucans achieved greater reductions in the total cholesterol and low density lipoprotein. In several other studies the beta glucans were used successfully to prevent or mitigate the duration of upper respiratory infections. Finally, beta glucans have been used in Japan to reduce tumor activity in cancer. The particular beta glucan was found in shiitake mushrooms has been used as an immune system stimulant against cancer in Japan since the 1980s.
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