Antoaneta Sawyer, Ph.D.
As you get older, make sure that the foods you consume are “nutrient-dense”, and try to eliminate all empty calorie foods like candy and sodas. Nutrient-dense foods are loaded with vitamins, minerals, trace minerals and phytochemicals, and are relatively low on calories. As people get older they tend to lose muscle mass, and as consequence they burn off fewer calories each day and gain easily pounds. So it is very important to reassure that the food you eat doesn’t carry empty calories in it.
As you get older it is essential to get extra calcium and vit D3 or foods containing them, as bones are becoming brittle. When we speak about the main bone strengthening nutrients you must consider: Vitamins A, C, D, K, B6, Folic Acid, and few minerals and trace minerals: Calcium, Magnesium, Manganese, Boron, Silica, Zinc and Cooper. Calcium is of course the first in the list. Consider vegetables and green foods as spinach, kale, nettle and other green foods, sesame seeds, pure maple syrup and seaweed as your main and primary source for calcium. Blackstrap molasses, unsalted raw nuts, soybeans, vegetables, fruits and legumes are known as the best foods for strong bones. They will supply you with an impressive list of nutrients: calcium, manganese, copper, vit K and zinc. I am not mentioning milk and other dairy foods on purpose, as there are many people who cannot simply tolerate them - having lactose intolerance, or sensitivity. Above all most of the diary foods are rich on saturated fat, and as we age- we must abstain as much as possible of highly saturated fats.
Naturally, if you can tolerate milk, yogurt, kefir, and cheese- you are free to use them in your daily diet. Low fat milk, cheese and yogurt are the best sources of Calcium supply. For example 1 cup of fat-free yogurt contains 415 mg of this important bone-building nutrient, or 41% of the TV. You can also add a little brewer’s yeast to your diet as it is a good supplier of calcium, folic acid, vitamin B6 and zinc. Do not forget that all of the above are important for a good bone formation. At the same time you must be careful with too much phosphorus as too much of it can cause calcium lose. That is why I can advise you to look for foods that have an ideal calcium/phosphorus ratio close to one to one. Those are mainly most of the fruits and vegetables as for example- apples, radishes, and pears. Cherries and berries are the best osteoporosis preventers as they are rich on vit C and flavonoids, (especially when eaten in season) what makes them one of the best natural “osteoporosis fighters.” Green and red bell peppers, brown rice, leafy green vegetables, and mainly the herb-horsetail are good silica supplier.
Despite, calcium is the main mineral for strong bones, never underestimate his twin brother- the magnesium. Magnesium is not only one of the key nutrients required in both calcium utilization and protein synthesis, but it also plays a tremendous role in virtually every enzymatic reaction in our body. It is also known as the “magic mineral.” While it is rather easily obtained from many foods (in whole grains, nuts and green vegetables) magnesium deficiencies are extremely common nowadays due to the presence of fluoride, and the consumption of alcohol and certain foods that increase the need for magnesium supplementation, as they decrease its absorption. Calcium and Magnesium are macro-minerals that have to be supplied together as they work synergistically. They are best taken at night as they will relax you and will assure you with a good night sleep.
Iron is one of the minerals that are quite questionable and problematic. Some people do not get enough iron, while others who prefer meat in their diet get too much of it. After menopause women need less iron, especially after they stop menstruating. Iron is blamed for the free radicals overload, and as an obvious cancer promoter. Iron is lately blamed for metabolic syndrome appearance, known as the cluster of cardiovascular disease and type 2 diabetes risk factors including elevated waist circumference, high blood sugar and blood pressure, elevated triglycerides, low levels of high-density lipoprotein (HDL or “good”) cholesterol and high fasting glucose levels. The presence of three or more of the above factors increases a person’s risk of developing diabetes and cardiovascular disease. Natural organic iron is contained in green foods. They should be taken in addition to any diet as they represent a synergistic blend of vitamins, minerals (including calcium, magnesium, iron, phosphorus and potassium), essential amino acids, chlorophyll, flavonoids, many trace elements, enzymes and antioxidants, plus a high level of enzymatic activity that is necessary for building new, strong, healthy and vital cells in your body.
The concept of “calorie restriction” (eating fewer calories) is proven to extend lives and helps slow down aging while improves the body/fat percentage and the level of free radicals. The Louisiana State University followed 48 people for a period of 6 months, and found that calorie restrictive diets can lover fasting insuline levels and body temperature- both markers of longevity. Calorie restriction diets” reset” your metabolism so it works more efficiently, and the body shifts its focus from reproductive growth to long-term survival. When you take fewer calories, your body produces fewer free radicals while it turns food into energy. Thus, you have less oxidative damage, at the same time if you drastically reduce your caloric intake-you might be reach the point of being highly malnourished.
That is why in order to be healthy, one must follow the “prudent-pattern” of a diet. In general, the “Western-pattern” of diet is heavy on fried foods, refined grains, processed meat, red meat, pasta, eggs and soda, and light on legumes, fish, fruits, vegetables and whole grains. “Prudent-pattern” of a diet, by contrast, favors cruciferous vegetables (e.g., cabbage, radish and broccoli), carotenoid vegetables (e.g., carrots, pumpkins, red pepper, cabbage, broccoli and spinach), fruits, fish and seafood, poultry and whole grains, along with low-fat dairy. Findings behind this statement emerged from an analysis of dietary intake by 9,514 participants in the Atherosclerosis Risk in Communities (ARIC) study. It was a study funded by the National Heart, Lung, and Blood Institute. Unlike other researchers who have investigated relationships between nutrients and cardiovascular risk, ARIC researchers specifically studied food intake. They assessed food intake using a 66-item food frequency questionnaire and from the responses, they categorized people by their dietary preferences into a Western-pattern diet or a “prudent-pattern” diet. The Leading author of the study stated, “Fried foods are typically synonymous with commonly eaten fast foods, so I think it is safe to say that these findings support a link between fast-food consumption and an increase in metabolic risk factors.”
Advanced glycation end products (AGEs) are linked to variety of age-relating problems-wrinkles, atherosclerosis, cataracts. When sugar attaches to proteins it contributes to cross linkages, inflammation and oxidative damage in the aging body. AGE can develop within the human body, when you have high blood sugar, or by eating meats that have been cooked at high temperatures. It seems as a vise idea to keep sugary foods and excessive meat consumption in the diet under strong control and monitoring.
Recently it was found that 4.5 mln of Americans have Alzheimer’s disease and that number doubled since 1980. The expectations are that the number will skyrocket to 16 mln by 2050. Of course, nobody still know what is causing this highly degenerative, progressive and pro-inflammatory disease , but the brains shrinks and shrivel by deposits of amyloid plaques (protein). It's good news that we are living longer today, but bad news that the longer we live, the better our odds of developing Alzheimer's disease. Thus, the best foods for a healthy aging are fruits, vegetables, low fat, moderate complex carbohydrates, whole grains (if you are not allergic or sensitive). All processed foods, full-fat cheeses, and meats cooked under high temperature (fried or broiled) must be used sparingly.
If you would like to learn more on the above topic, to request an on line or by phone alternative consultation, or a newly written article that can suit your business purposes, please call: (715) 392-7591; (218) 213-6167; or (218) 213-7087
These statements have not been evaluated by the Food and Drug Administration. The material in this newsletter is provided for informational purposes only. Thus our intentions are not to diagnose, cure, mitigate, treat or prevent any disease. If you use the information in this newsletter without the approval of your health professional, the authors of this letter do not assume any responsibility. Copyright @ 2010, Natural Health-Wellness LLC. All rights reserved.
As you get older it is essential to get extra calcium and vit D3 or foods containing them, as bones are becoming brittle. When we speak about the main bone strengthening nutrients you must consider: Vitamins A, C, D, K, B6, Folic Acid, and few minerals and trace minerals: Calcium, Magnesium, Manganese, Boron, Silica, Zinc and Cooper. Calcium is of course the first in the list. Consider vegetables and green foods as spinach, kale, nettle and other green foods, sesame seeds, pure maple syrup and seaweed as your main and primary source for calcium. Blackstrap molasses, unsalted raw nuts, soybeans, vegetables, fruits and legumes are known as the best foods for strong bones. They will supply you with an impressive list of nutrients: calcium, manganese, copper, vit K and zinc. I am not mentioning milk and other dairy foods on purpose, as there are many people who cannot simply tolerate them - having lactose intolerance, or sensitivity. Above all most of the diary foods are rich on saturated fat, and as we age- we must abstain as much as possible of highly saturated fats.
Naturally, if you can tolerate milk, yogurt, kefir, and cheese- you are free to use them in your daily diet. Low fat milk, cheese and yogurt are the best sources of Calcium supply. For example 1 cup of fat-free yogurt contains 415 mg of this important bone-building nutrient, or 41% of the TV. You can also add a little brewer’s yeast to your diet as it is a good supplier of calcium, folic acid, vitamin B6 and zinc. Do not forget that all of the above are important for a good bone formation. At the same time you must be careful with too much phosphorus as too much of it can cause calcium lose. That is why I can advise you to look for foods that have an ideal calcium/phosphorus ratio close to one to one. Those are mainly most of the fruits and vegetables as for example- apples, radishes, and pears. Cherries and berries are the best osteoporosis preventers as they are rich on vit C and flavonoids, (especially when eaten in season) what makes them one of the best natural “osteoporosis fighters.” Green and red bell peppers, brown rice, leafy green vegetables, and mainly the herb-horsetail are good silica supplier.
Despite, calcium is the main mineral for strong bones, never underestimate his twin brother- the magnesium. Magnesium is not only one of the key nutrients required in both calcium utilization and protein synthesis, but it also plays a tremendous role in virtually every enzymatic reaction in our body. It is also known as the “magic mineral.” While it is rather easily obtained from many foods (in whole grains, nuts and green vegetables) magnesium deficiencies are extremely common nowadays due to the presence of fluoride, and the consumption of alcohol and certain foods that increase the need for magnesium supplementation, as they decrease its absorption. Calcium and Magnesium are macro-minerals that have to be supplied together as they work synergistically. They are best taken at night as they will relax you and will assure you with a good night sleep.
Iron is one of the minerals that are quite questionable and problematic. Some people do not get enough iron, while others who prefer meat in their diet get too much of it. After menopause women need less iron, especially after they stop menstruating. Iron is blamed for the free radicals overload, and as an obvious cancer promoter. Iron is lately blamed for metabolic syndrome appearance, known as the cluster of cardiovascular disease and type 2 diabetes risk factors including elevated waist circumference, high blood sugar and blood pressure, elevated triglycerides, low levels of high-density lipoprotein (HDL or “good”) cholesterol and high fasting glucose levels. The presence of three or more of the above factors increases a person’s risk of developing diabetes and cardiovascular disease. Natural organic iron is contained in green foods. They should be taken in addition to any diet as they represent a synergistic blend of vitamins, minerals (including calcium, magnesium, iron, phosphorus and potassium), essential amino acids, chlorophyll, flavonoids, many trace elements, enzymes and antioxidants, plus a high level of enzymatic activity that is necessary for building new, strong, healthy and vital cells in your body.
The concept of “calorie restriction” (eating fewer calories) is proven to extend lives and helps slow down aging while improves the body/fat percentage and the level of free radicals. The Louisiana State University followed 48 people for a period of 6 months, and found that calorie restrictive diets can lover fasting insuline levels and body temperature- both markers of longevity. Calorie restriction diets” reset” your metabolism so it works more efficiently, and the body shifts its focus from reproductive growth to long-term survival. When you take fewer calories, your body produces fewer free radicals while it turns food into energy. Thus, you have less oxidative damage, at the same time if you drastically reduce your caloric intake-you might be reach the point of being highly malnourished.
That is why in order to be healthy, one must follow the “prudent-pattern” of a diet. In general, the “Western-pattern” of diet is heavy on fried foods, refined grains, processed meat, red meat, pasta, eggs and soda, and light on legumes, fish, fruits, vegetables and whole grains. “Prudent-pattern” of a diet, by contrast, favors cruciferous vegetables (e.g., cabbage, radish and broccoli), carotenoid vegetables (e.g., carrots, pumpkins, red pepper, cabbage, broccoli and spinach), fruits, fish and seafood, poultry and whole grains, along with low-fat dairy. Findings behind this statement emerged from an analysis of dietary intake by 9,514 participants in the Atherosclerosis Risk in Communities (ARIC) study. It was a study funded by the National Heart, Lung, and Blood Institute. Unlike other researchers who have investigated relationships between nutrients and cardiovascular risk, ARIC researchers specifically studied food intake. They assessed food intake using a 66-item food frequency questionnaire and from the responses, they categorized people by their dietary preferences into a Western-pattern diet or a “prudent-pattern” diet. The Leading author of the study stated, “Fried foods are typically synonymous with commonly eaten fast foods, so I think it is safe to say that these findings support a link between fast-food consumption and an increase in metabolic risk factors.”
Advanced glycation end products (AGEs) are linked to variety of age-relating problems-wrinkles, atherosclerosis, cataracts. When sugar attaches to proteins it contributes to cross linkages, inflammation and oxidative damage in the aging body. AGE can develop within the human body, when you have high blood sugar, or by eating meats that have been cooked at high temperatures. It seems as a vise idea to keep sugary foods and excessive meat consumption in the diet under strong control and monitoring.
Recently it was found that 4.5 mln of Americans have Alzheimer’s disease and that number doubled since 1980. The expectations are that the number will skyrocket to 16 mln by 2050. Of course, nobody still know what is causing this highly degenerative, progressive and pro-inflammatory disease , but the brains shrinks and shrivel by deposits of amyloid plaques (protein). It's good news that we are living longer today, but bad news that the longer we live, the better our odds of developing Alzheimer's disease. Thus, the best foods for a healthy aging are fruits, vegetables, low fat, moderate complex carbohydrates, whole grains (if you are not allergic or sensitive). All processed foods, full-fat cheeses, and meats cooked under high temperature (fried or broiled) must be used sparingly.
If you would like to learn more on the above topic, to request an on line or by phone alternative consultation, or a newly written article that can suit your business purposes, please call: (715) 392-7591; (218) 213-6167; or (218) 213-7087
These statements have not been evaluated by the Food and Drug Administration. The material in this newsletter is provided for informational purposes only. Thus our intentions are not to diagnose, cure, mitigate, treat or prevent any disease. If you use the information in this newsletter without the approval of your health professional, the authors of this letter do not assume any responsibility. Copyright @ 2010, Natural Health-Wellness LLC. All rights reserved.
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