Transcript Young At Any Age

Young At Any Age
Laura McClendon, BS, MPT, CNHP
Owner Of Healthy By Nature
Increased Longevity
Longer life expectancies
Modern medicine
Availability of food
Average age:
78 in US
81 in Pacific islands
67 worldwide
Longer life span = more age related illness
GOOD NEWS: only 25 to 30% of physical aging is due
to your genes. THE REST IS UP TO YOU!
Four Things That Cause
90% of All Illness
Lifestyle
Environment
Stress
Genetics
JAMA (2002;287:177)
“New”Genetic Discoveries
An epi-genome sits
on top of a gene.
Much larger in size,
known as a “marker”
Epi or marker, tells
the gene itself to turn
“on or off”
We can control how
genes are expressed!
Mitochondria
Krebs Cycle
Metabolism of
Amino acids
Fatty acids
Steroids
Generates ATP = ENERGY
Old mitochondria = more
production of free radicals &
LESS ENERGY
Free radicals damage DNA =
Arthritis
Wrinkles
Cataracts
Cancer
Healthy Mitochondria
Nutritional support
Alpha lipoic acid
Potent antioxidant
Increases insulin
sensitivity
Supports the health
of nerves and brain
cells
Dosage: 30-50mg up to
300mg for neuropathy
No significant food source
available
Arginine
Increases nitric oxide
Increases circulation
Keeps blood vessels
flexible
Dosage for cognitive
function: 1.6 grams of Larginine has been taken
by mouth daily for three
months. ( Mayo Clinic)
Foods: sunflower seeds,
shrimp, spinach, turkey,
pomegranate
Healthy Mitochondria
CoQ10
Fat soluble nutrient
Cardioprotective
Neuroprotective
Required for healthy
cellular energy
production
Dosage: 100-200mg
Food sources: Animal
hearts, red palm oil and
sardines
Simvastatin impairs
exercise training
adaptations
J Am Coll Cardiol. 2013 Aug
20;62(8):709-14. doi:
10.1016/j.jacc.2013.02.074. Epub 2013
Apr 10.
Sleep
Sleep is not a Luxury
Benefits of sleep:
Essential repairs &
maintenance
Circulates 70% of daily dose of
human growth hormone = antiaging elixir
Maintains
Energy levels
Positive mood
Immune function
Consequences of sleep
deprivation:
Increased appetite for carbs
Alters blood sugar metabolism
Elevated risk:
High blood pressure
Stroke
Research found that depriving
mice of sleep led to accumulation
of amyloid-beta protein ( NIH)
Tips for a Good Night’s Sleep
Steer clear of stimulants
after 2pm
No alcohol before bedtime
Health issues can cause you to
wake at certain times in the night.
Support that system and you will
sleep better!
Exercise in am, not pm
Foods : cherry juice, tuna, walnuts,
almonds, cheese and crackers,
Consistent sleep routine
Nutrients & Herbs
Don’t watch TV in bed
Cool, dark room
Melatonin
Valerian
Passion flower
Hops
Boost Your Brain Power
Challenge your mind
Improves cell to cell
communication
Move your body
Preserves mental sharpness
Increases blood flow to the
brain
Reinforces nerve networks
Find a purpose
Manage stress
Stress hormones damage brain
cells!
Focus on relaxation
Positive coping strategies
Stay Connected
Social interaction improves
mental, emotional and physical
health
Nutrition for the Brain
Antioxidants
Folic Acid & B’s
Broccoli
Brussels sprouts
Kale
Anthocyanin
•
Blackberries
Blueberries
Grapes
Quercetin
Onions
Cherry tomatoes
Apples with skin
•
Lentils
Black eyed peas
Oatmeal
B6: ( boosts
serotonin)
• Salmon
• Chicken
• Pistachio
• Sweet potato
B12
• Shellfish
• Tuna
• Cottage cheese
Nutrition for the Brain
Omega 3’s
Wild salmon
Sardines
Rainbow trout
Flax seeds
Walnuts
Seaweed
Caffeine
2 cups of coffee- not the
whole pot!
Foods to avoid:
High fat foods with
little nutrition and lots
of sugar
Ice cream
Hamburgers
Potato chips
Donuts
Supplements for
Brain Health
Ginkgo Biloba
Anticoagulant
Antioxidant
Improves
concentration,
memory and alertness
Dosage: 40mg, 3 x day
Huperzine
Derived from Irish club
moss
Prevents
breakdown of
acetylcholine
Improves
communication
between cells
Dosage: 50 mcg 2 x day
Skin, Hair, and Nails
Skin aging
Weak collagen and elastin
Cellular regeneration decreases
Decrease in natural oils
Primary causes:
Sun damage
Smoking
Dehydration
Nails
Nails can clue you in on health
issues
Cracks in nails = adrenals
Fungal issues = immune
system
White spots in nails = zinc
Hair
Slower growth
Lose pigment
Follicles stop producing hair
Causes:
Hormonal shifts
Stress
Lack of protein
Hypothyroid
Tips for Skin, Hair, and Nails
Herbs
Aloe Vera = C & E, silicon, zinc
Horsetail = silica = strong nails
Hyssops = stimulates
circulation
Rhododendron root =
antioxidant
Drink water
Check your thyroid and eat
seaweed or take kelp
Don’t abuse your nails and hair
Wear sunscreen
Don’t smoke
Foods
Fortified whole grains
Salmon
Beef
Oatmeal
Greens
seaweed
Exercise
Healthy Bones and Joints
Bones
Structural framework for body
Produce red blood cells
Stores necessary minerals
Constantly broken down and
rebuilt
Risk factors for OA
Genes
Obesity
Trauma to joint
Wear and tear
Symptoms:
Osteoarthritis (OA)
Inflammation
Cartilage disintegrates
Bone on bone = pain &
disability
Deep, dull ache
Pain varies
Worse with use, better at
rest
Stiffness after inactivity and
1st hour in am
Solutions for
Bones and Joints
Tips to keep joints healthy
Exercise regularly
Resistance training with
weights can reduce risk of
osteoporosis
Avoid sodas
Foods
Omega 3’s – salmon, flax
Antioxidants
Vit C = Guava, bell pepper
Selenium = brazil nuts
Beta carotene = sweet
potatoes, carrots, pumpkin
Nutrients & Herbs
Calcium
Vitamin D3 not D2
Vitamin K2
MSM
Glucosamine & chondroitin
Alfalfa
Yucca
Burdock
White willow bark for pain
Spices
Ginger
Tumeric, curcumin
Tips to Stay Young
at Any Age
Exercise
Drink water
Eat a diet full of fruits, veggies and grass fed meats and fish
Supplement with high quality herbs and vitamins
Sleep 6-8 hours a night
Reduce stress
Stay connected to your friends and family