We may not be able to stop Father Time, but with Mother Nature's help we can certainly stop its devastation. The main reason why so many people don't age gracefully is inflammation, caused by free radicals. This inflammation, like rust on iron, causes degenerative body changes, starting at the molecular level. If these free radicals go unchecked they can damage any part of a cell, which then escalates to your tissues, organs and even entire systems of the body. Just going about your business causes these oxidative damages.
Causes of inflammation are everywhere in our lives. The contaminants in the air we breathe, the water we drink, and additives in the foods we eat, all contribute to premature aging and disease. But you can fight these ravages by making sure your diet includes the proper anti-oxidants, vitamins, minerals and other nutrients. There is a lot you can do to make your later years more healthy and comfortable. Heart disease, diabetes, osteoarthritus, asthma, migraine headaches, Alzheimer's disease, fibromyalgia, periodontal disease, irritable bowel syndrome, chronic fatigue syndrome are all caused by inflammation, as well as obesity, stroke, depression, allergic reactions and autoimmune diseases.
ORAC, or oxygen radical absorbence capacity, is the measurement of the ability of a food to eliminate free radicals. Examples of foods that fight these free radicals are berries, garlic, kale, spinach, broccoli, oranges, and tomatoes. Fresh vegetables like leafy green vegetables, celery, green beans add anti-oxidants to your diet as well as vitamins and minerals and fiber. Carotenoids, like those found in parsnips combat macular degeneration of the eyes.
Anti- oxidant rich foods are usually brightly colored like blueberries, red grapes and cherries. Recent research suggests that these foods possess anti-inflammatory and astringent properties. There are thousands of anti-oxidant phytochemicals that are beneficially anti-viral, anti-allergic, and anti-cancerous. Since these phytochemicals are found only in plant foods, it is an excellent reason for consuming green leafy vegetables, root vegetables and the like.
Cherries contain "ellegic acid," which also fights synthetic and naturally occurring carcinogens, preventing cancer. And they are a wonderful fruit to help lower cholesterol and prevent plaque buildup in the arteries because of their anti-oxidant flavonoids. Specific compounds in cherries lower blood lipid levels and offer heart disease and stroke protection.
Researchers have confirmed that anti-oxidant anthocyanins aid in protecting neurons in the brain from antioxidant damage. Antioxidant damage has been linked to a higher risk of memory loss, dementia and even Alzheimer's disease; while anti-oxidants such as cherry anthocyanins, a type of flavonoid, help reverse the course of aging, improve memory and slash the risk of dementia by half. Apples contain quercetin, which protects your brain cells against oxidative damage as well.
A University of Michigan study revealed that cherries improve diabetes by increasing insulin production an incredible 50 %, and also improving fasting glucose levels. Cherries are low in sugar, and only mildly raise blood sugar.
If you like citrus fruits keep eating them, they are great for anti- inflammation control. Fresh fruits such as, melon, and pineapples are also nutrient rich foods. Also enjoy a cup of green tea often, its phytochemicals protect against cancer and tooth decay.
When it comes to protein it is important to keep a seventy-five to one hundred parts ratio of proteins to carbohydrates. For example, if you eat a meal of 20 grams of protein, your total carbohydrate should not be more than 26 grams. Depending on your size and activity level, your protein requirement ranges anywhere from gram per pound of lean mass for a sedentary lifestyle, to one gram per pound for a vigorous athlete.
Nutrient rich foods give your aging body more bang for the buck. When we age we need less calories so it becomes important to eat foods rich in nutrients. Animal proteins such as eggs, lean poultry and lean red meats will retard the aging process. Whole grains are also nutrient rich foods. Brown rice, barley, steel-cut oats, and rye are good examples of this category of foods. Kale is the super-hero of cruciferous vegetable and should be in everyone's anti-aging regimen because it contains almost double the carotenoid content of any other vegetable. Other great vegetables are avocados, olives, turnips, carrots, and sweet potatoes.
Don't forget to eat legumes like beans and peas to fight aging. Remember these "incomplete" proteins need to be eaten with corn or rice to be "complete." The amino acids lacking in the legumes are found in the corn or rice. Likewise, those missing in the corn and rice can be found in the legumes. This combination makes this food choice "complete."
Eat limited amounts fats such as almonds, sunflower seeds, pumpkin seeds, and walnuts. Eat plenty of wild fish such as salmon and sardines. Other healthy fats include olive oil, and flaxseed. Eat moderate amounts of calcium foods such as milk, yogurt, and cheese for healthy teeth and bones. These foods fight against osteoporosis, a disease, which can result in the thinning of your bones.
Stay away from sugar as much as possible. Avoid manufactured white breads, cakes, cereal, alcohol, cookies and candy. Watch out for fruit juices, they are very sugary. Eat the fruit instead. Sugar is sticky. When there is extra sugar floating around in your blood stream, its sticky glucose molecules latch onto proteins. This process changes the structure of proteins preventing them from doing their job in the body.
Stay away from partially hydrogenated fats; these man-made products are terrible for your lipid profile, which is an indicator of health. These trans fats cause increased cholesterol. Use moderate amounts of butter, good fats instead of margarine, trans fats.
Along with drinking plenty of fresh clean water and doing moderate exercise, the foods you eat can fight aging successfully. Over one third of the people over 65 are aging badly because of poor food choices. You can live longer, be healthier, and happier when you get older by consuming a high anti-oxidant, nutrient rich, well-balanced diet.
Atkins, Robert C. M.D. "Dr. Atkins Age Defying Diet." New York; St Martin's Press, 2001.
Hyman, Mark M.D. and Liponis, Mark M.D. "Ultra-Prevention," New York; Scribner, 2003.
Meggs, William Joel, M.D. Ph.D. "The Inflammation Cure." New York; McGraw-Hill, 2004.
Sears, Barry, PH.D. "The Zone." New York; Harper Collins, 1995.
http://www.associatedcontent.com/article/895405/acer ola_cherries_a_nutritional_powerhouse.html?cat=5 by Kathy Stemke
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