Government Schools Are Bad for Your Kids
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Oct 21
You're as old as you eat... Our guide to foods that fight off age
You're as old as you eat... Our guide to foods that fight off age
By Anastasia Stephens
Last updated at 1:30 AM on 18th October 2009
Keeping in peak condition in old age can be boosted by nutrition, which scientists are proving is a powerful weapon in fighting off diseases. As new research shows that olive oil could play a vital role in protecting against dementia, we look at the key foods that have shown to be an ally against ageing.
MEMORY: OLIVE OILUsing olive oil as much as possible could preserve your memory and your heart. Oleocanthal, a compound in olive oil, has been found to slow down changes in the brain that lead to Alzheimer's. Researchers believe it will become a key ingredient in medicines designed to combat the disease.
Alzheimer's disease is thought to occur when a protein called ADDL attacks brain cells. Scientists at the University of Philadelphia discovered that oleocanthal in olive oil changes ADDL in a way that makes it harmless.
Vital tips: A few additions to your diet could help fend off the wear and tear of the passing years
Oleocanthal, a key component of the Mediterranean diet, is already known to be an anti-inflammatory and is thought to protect against heart disease by raising levels of 'good' HDL cholesterol while lowering levels of damaging LDL cholesterol.
TIP: Oleocanthal gives olive oil its peppery taste and is highest in virgin oils. Replace regular cooking oil with good-quality olive oil. Use an olive oil-based spread rather than butter or margarine.
BONES: VITAMIN DFalls and fractures could be a thing of the past if those aged 65 and over were to top up on Vitamin D, according to new research at Harvard University. The vitamin plays a key role in keeping bones and muscles strong, but many people in this age bracket still suffer from low levels.
Found in eggs, oily fish and animal liver, Vitamin D is also made beneath the skin when it is exposed to sunshine. The research at Harvard looked at the effect of Vitamin D supplements when given to 10,000 people over a period of 30 years. It led to 20 per cent fewer falls and fractures.
'One of the main roles of Vitamin D is to help fix calcium in bone,' says Elisabeth Weichselbaum, nutrition scientist at the British Nutrition Foundation. 'One of our main sources is sunlight and most of us don't get enough.'
TIP: Include Vitamin D-rich foods such as oily fish and eggs in your diet. In addition, Harvard researchers recommend that those over 65 take 800 to 1000 iu of Vitamin D daily as a supplement to boost bone and muscle strength.
CARDIOVASCULAR HEALTH: OILY FISHOmega-3 fatty acids in fish oil have been found to reduce the risk of heart disease and heart attack and to prevent furring up of the arteries. A study in the American Journal Of Respiratory Care, looking at more than 10,000 patients, found that a daily 2g dose of fish oil given to the elderly prevented a decline in heart function.
In patients with heart disease who had already suffered a heart attack, daily fish-oil supplements reduced cardiovascular death by 30 per cent. Japanese research published in The Lancet found that fish oil can make statin medication more effective, reducing heart complications by a further 20 per cent.
'A wealth of evidence shows fish oil can help heart health in the elderly,' says Weichselbaum. 'It also plays a role in protecting against other age-related conditions such as joint pain, immunity and cognitive decline.'
TIP: The British Nutrition Foundation advises older people to eat oily fish such as herring, salmon, mackerel and tuna twice a week.
DIGESTION: FIBREMake it a rule to eat as many fibre-rich foods as you can.
'Dietary fibre encourages regular bowel movements and protects against problems such as constipation, diverticulitis and an irritable bowel, all of which can worsen with age,' says Weichselbaum.
Fibre will help preserve you in other areas, too. 'It helps keep cholesterol levels healthy and balances blood sugar so has a protective effect against heart disease and diabetes,' she adds.
Eating plenty of fibre will help protect from bowel cancer. A study in The Lancet found that when people who ate a low-fibre diet doubled their fibre intake, their risk of colorectal cancer fell by 40 per cent.
TIP: Focus on eating wholefoods rather than refined or processed food. Eat plenty of wholegrain breads, brown rice, nuts, seeds, vegetables, fruit and pulses.
STRENGTH: MEATAccording to research at the University of Texas, older people suffer from debilitating muscle loss not because of their age but because they eat too little protein. Their research in the American Journal Of Clinical Nutrition found that when protein-rich meals were added to the diets of those aged over 50, their muscle synthesis increased by 51 per cent.
'Between 16 and 27 per cent of older adults eat less than the recommended daily allowance of protein yet we discovered that they really benefit from eating proteinrich foods,' says Professor Douglas Paddon Jones, who led the study.
Dieticians recommend that older adults eat 1 to 1.25g of protein per kg of body weight - so someone weighing nine stone should eat about 60g of protein per day.
TIP: Eat protein from a variety of sources including fish, pulses and eggs. While a medium-size egg contains 6g protein, cheese and chicken contain 25g protein per 100g.
IMMUNITY: GARLICAs age creeps up, infections can hit you harder. Yet boosting your immunity could be as easy as adding lashings of garlic and herbs to stews, salads and soups. A recent study found daily garlic supplements reduced the risk of catching a cold by more than half.
The active molecule allicin acts as a general antibiotic against a range of bacteria and viruses. It has been found to combat gastrointestinal infections as well as H. pylori, the microbe that causes stomach ulcers.
TIP: Allicin is highest in raw garlic, which can be chopped into fine pieces and added to soups and salads. For more consistent immune protection, take a daily garlic supplement.
EYESIGHT: FRUIT and LEAFY GREENSFoods that score highly for eye health include leafy green vegetables, carrots, melons, tomatoes, red peppers, blueberries and aubergines, says Iain Anderson, chairman of The Eyecare Trust.
'These contain beneficial substances such as antioxidants, carotenoids and lutein. Eating three portions of fruit a day has also been shown to reduce the risk of developing Age-related Macular Degeneration (AMD) by more than a third.'
Keep dark leafy greens such as spinach, chard, kale, broccoli and Brussels sprouts at the top of your list. These are rich sources of two pigments - lutein and zeaxanthin - used by the retina at the back of the eye for clear vision.
Also aim to top up on Vitamin C. A Tufts University study found that Vitamin C supplementation reduced the risk of developing cataracts by 77 per cent, while another study found supplements reduced the risk of macular degeneration by about 25 per cent.
TIP: Eat a 100g serving of leafy green vegetables every other day. Make a fresh-fruit smoothie in the mornings. Broccoli and red peppers are also good Vitamin C sources - eat raw in salads or steam.
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May I add that garlic and onion also have a beneficial effect on the blood triglycerides which are implicated in the development of cardiovascular disease. We all now know of the benefits of omega 3 fatty acids and as an octogenarian, I take high strength cod liver oil from a particular manufacturer which when taking the recommended dose, contains ample omega3's and also can help my joints which are beginning to feel the effects of time. I'm convinced the effects of the oil are beneficial. Cod liver oil contains sufficient vitamin D to boost our usual abysmal levels.
- Burutu, Sheffield, England, 19/10/2009 11:44
Absolutely no evidence that eating any particular food will do anything to halt ageing
- ROGER, BRIGHTONTry eatinjg peanuts if you have a severe allergy to them.
- john w, manchester, 18/10/2009 22:56
Living to a ripe old age means for a lot of people being looked after in a care home. Me I want to go when I'm unable to wipe my own ***
Just eat a balanced diet with a little bit of what you fancy thrown in, if the food don't get you then the worry will, everyone needs to just chill out and get real.
- keith, Bristol, UK., 18/10/2009 17:56
The problem with all the research, including the biggest charity of all time...cancer research, is that the scientists have known for years what we should be doing to either prevent or cure alot of illnesses, but if that happened then the big pharmacutrical companies, who produce expensive, toxic side-effect riddled drugs would go broke, and they won't allow that to happen so we are led to believe that there's still no breakthrough with these illnesses, not even after all these years of research..strange that. My brother has MS and there is a drug called LDN, which is actually one of the drugs given to Aids patients, and in small doses is very effective in treating all of the symptoms of MS, but the doctors will never tell you about it. That's because its an inexpensive medication that the pharma companies have no interest in.
Its a good article, its the clinical trials, usually done on mice that we read about...then hear no more about, that I don't trust
- Cathy, Germany, 18/10/2009 15:55
Absolutely no evidence that eating any particular food will do anything to halt ageing
- ROGER, BRIGHTON, 18/10/2009 12:16
Harvard researchers may say take 800 to 1000 iu of Vitamin D daily as a supplement to boost bone and muscle strength but that is an insignificant and ineffective amount for anyone of any age while in the UK.
Our average Vitamin D status is 20ng/ml 50nmol/l winter and peaks at 75nmol/l end of summer. We average 50nmol/l over the year.
Peak muscle performance is only achievable over 50ng/ml that's 125nmol/l.
To raise status from 50nmol/l to 125nmol/l requires at LEAST 3000iu/daily. What may be an effective amount of vitamin D3 at latitude 42 (Harvard) in a country where milk/cereals are also vitamin D fortified will not work at latitude 52 where there is less sun, available for fewer days in the year and milk/cereals are not Vit d fortified.
If UK mothers want to ensure human breast milk flows replete with D3 then around 6000~7000iu/daily vitamin D3 is required.
Up to 10,000iu/daily vitamin D3 is absolutely safe, even in countries where ample sunshine s available.
- Ted Hutchinson, Louth Lincolnshire, 18/10/2009 11:04
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Oct 5
Today is someone’s birthday.
October 5th, 2009
Today is someone’s birthday.
Maybe even yours.
When someone’s birthday comes up, it’s so easy to cop out and not come up with much to do for them. We’re all busy and we all have a lot of work to do, don’t we? We can’t remember everything.
For a long time I really copped out about this. I didn’t give my parents birthday gifts for at least 5-10 years. I feel a bit bad about it now. But I’m working on these kinds of things– Chris calls them “simple touchpoints of loyalty.” I think we wrote about it in Trust Agents.
One of the reasons I respect Chris is that he always makes time for everyone and makes them feel special. He knows everyone’s birthday and sends a lot of them personalized messages. We should all be a bit like that.
It’s so easy to do nothing– to go “I’ll buy them a beer” and not worry about it. But it’s also kind of lame.
When we participate in other people’s lives, we show them we’re important to us. When we skip out on them, we kind of show the opposite. Don’t we?
Once again, everything communicates. Everything we do shows something. Probably time we acknowledge what that is.
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Great post!
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Oct 5
Dilbert Tricks His Boss Into Twitter
- SI's Peter King Get two million people reading his Monday column online every week [WSJ]
- Indian outsourcing firms want to compete with the outsourcers IBM, HP [WSJ]
- FINALLY! Yammer 2.0 arrives [TC]
- Back when Google was going to be a $100 billion media company [TC]
- Yahoo buys a front page ad in popular Indian newspaper [TC]
- Steve Ballmer "I don't think they're getting a lot better yet" [CNET]
- CBS pulls Letterman's "I did creepy things" speech from YouTube [NYT]
- The problem with local [Chris Dixon]
- Dilbert tricks his boss into Twitter [Dilbert]
LOL
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