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Healthy Aging – Not Just for Seniors

Healthy_AgingJacquie Eubanks RN BSN

 

 

Have you noticed that as you age the years seem to fly by faster than they did when you were younger? You may become increasingly aware of how your lifestyle positively or negatively impacts your health and you may take steps, or at least think about taking steps, to slow the natural aging process. The truth is, we are all aging every day and the time to think about maintaining your health is actually while you still have it. Some may think that disease or disability are inevitable once they reach their senior years, but anyone, at any age, can actively make changes to modify and improve their lifestyle choices that affect their long term health.  

Getting older does not automatically portend poor health. Many older adults enjoy vigorous, energetic lifestyles. Taking preventative measures now can lead to an active, injury and disease free lifespan and help you to remain youthful, vital and strong. Along with not smoking, limiting alcoholic consumption and maintaining a healthy weight, being smart about your choices today puts you far ahead of the curve and can significantly impact your physical and cognitive health in later years.

  • To maintain your quality of life, tame stress by adopting stress management techniques. No matter how busy you are, finding time in your day, or several times each day, to relax for a few minutes and concentrate on your breathing can help keep stress under control. Adopt stress relieving habits now that you can continue throughout your lifetime.
  • Keep inflammation at bay with regular exercise and a nutritious diet. Considered the root cause of many chronic illnesses, slow simmering, energy stealing inflammation can wreak havoc on your long term health and wellness. Exercise supports a healthy weight and a healthy immune response, reduces inflammation and releases toxins through perspiration. Avoid processed foods and oils that promote inflammation and eat lots of inflammation reducing fresh produce for optimal function.
  • Chronic sleep deprivation negatively affects hormone balance, insulin sensitivity and blood pressure, increasing your risks of heart problems, stroke and diabetes. Make adequate sleep a priority. Get a healthy amount of sleep by establishing a sleep/wake routine and sticking to it as many nights a week as possible.
  • To help maintain youthful looking skin and aid optimal function of all bodily systems and organs, stay well hydrated. If your body is dry and dehydrated, your skin may appear dull, dry and older than your actual age. You don’t need to drink copious amounts of water, but do be sure to satisfy your thirst by regularly sipping water throughout the day.
  • Cut way, way back on sugar in all forms. Sugar is now seen as the biggest culprit, negatively affecting both cognitive and overall health. Recent research shows that a high sugar diet negatively impacts memory and that high blood sugar may be a cause of plaque accumulation in the brain, which has harmful effects on cognitive function.

If you’ve read this far, then you already know what might happen if you don’t maintain your health.  Here is a reminder:

Osteoporosis – This medical disorder, in which bones become increasingly porous, weakened and brittle, results in an increased risk of fractures and decreased bone mass and should not be considered a part of normal aging. Ideally, osteoporosis prevention should begin in childhood and continue throughout your lifespan. Childhood and young adulthood are our peak bone building years. By our early 30’s, we’ve reached our peak bone mass, after which bone resorption begins to exceed new bone formation, a process known as bone remodeling. Those who build the highest amount of bone mass during their youth greatly reduce their risk of osteoporosis in later life. To build and maintain bone mass, eat a well balanced diet including calcium-rich fruits and vegetables, be sure to get adequate amounts of vitamin D and engage in weight bearing and muscle strengthening exercises regularly.  

Type 2 Diabetes – When the body doesn’t make sufficient amounts of insulin or can’t properly use the insulin it makes, a condition known as diabetes results. Although genetics is a factor, type 2 diabetes is largely preventable and can be a result of unhealthy behavioral and lifestyle factors. Keep your risk of developing diabetes low by attaining and maintaining a healthy weight, exercising to improve the body’s ability to use insulin and glucose, and eating a low sugar, high fiber, low glycemic index nutritious diet. Staying lean and active from childhood to your senior years is the best advice for diabetes prevention.

Cardiovascular disease – We hear a lot about the negative influence of chronic stress on your health and wellness, but do you know why it is deleterious? Your body is designed to handle temporary periods of physical or emotional stress. Chronic stress, however, can dramatically increase your risk of heart disease, damage your cardiac muscle and a create a very unhealthy buildup of plaque in the coronary arteries, even when the diet is relatively healthy. While genes are a determinant of cardiovascular health, what we know as genetic expression can be positively influenced by diet and lifestyle choices.

Nonalcoholic fatty liver disease (NAFLD) – Today’s typical diet is extremely high in sugar and refined carbs, which can lead to obesity, diabetes, metabolic syndrome and a dangerous build up of extra fat in liver cells. NAFLD can cause the liver to swell and can lead to cirrhosis, liver cancer or liver failure. There’s no medical treatment, but eating a healthy diet, exercising regularly and, most importantly, maintaining a healthy weight can help to prevent the disease.  

Cognitive impairment – Most young people don’t worry about Alzheimer’s or dementia, but people in their 40s and 50s are being diagnosed with early onset Alzheimer’s. While there is no cure, Alzheimer’s may be preventable. Scientists have discovered there are many similarities between type 2 diabetes and Alzheimer’s. So much so that Alzheimer’s prevention may parallel diabetes prevention. Modifiable lifestyle changes, such as a low sugar, high fiber, Mediterranean style diet, can help to avoid impaired glucose metabolism and insulin resistance. If you have a choice, make it at the supermarket checkout. Both physical activity and cognitive exercises are also believed to delay or possibly prevent the onset of dementia and Alzheimer’s.

Always remember to supplement to help to slow the aging process and maintain a feeling of youthfulness and vitality.

  • Omega-3 essential fatty acids support immune, joint, vision and cardiovascular health, enhance cognitive functions, and aid nutrient absorption and metabolic function. According to a study by Jan Kiecolt-Glaser, professor of psychiatry and psychology at Ohio State University, because of its anti-inflammatory properties and its ability to reduce oxidative stress, omega-3 supplementation may represent a “rare single nutritional intervention that has the potential to lower the risk for a host of diseases associated with aging, including coronary heart disease, type 2 diabetes, arthritis and Alzheimer’s disease.”
  • Oxidative damage may be the most widely accepted biochemical mechanism involved in aging and the deterioration of physiological functions. Glutathione, alpha lipoic acid (ALA) and CoQ10 are powerful antioxidants that provide not only free radical damage protection, but also help support immune function, energy production and detoxification, all of which minimize the risks of chronic illness and aid in combating cellular aging.

Products that support healthy aging include:

ProDHA 1000 mg StrawberryProDHA™ 1000mg Strawberry by Nordic Naturals – This high potency formula provides omega-3 DHA, an essential nutrient for brain health. Research has shown that ProDHA™ supports healthy mood, cognitive function and the structural integrity of the central nervous system. Third party tested for guaranteed purity and freshness. Natural strawberry flavor. Gluten free.

 

Alpha Lipoic Acid 400 mgAlpha Lipoic Acid 400 mg by Pure Encapsulations – As a multifunctional and versatile nutrient, Alpha Lipoic Acid’s potent antioxidant activity provides free radical protection and support for nerve health, cardiovascular function and glucose metabolism. Gluten and soy free, Non-GMO vegetarian formula.

 

NAC 600 mgNAC 600 mg by Integrative Therapeutics – NAC aids in the prevention and elimination of free radicals and inhibits the production of reactive oxygen species, a source of cell damaging oxidative stress. NAC aids in the production of glutathione, a vital cellular antioxidant produced by the body. Gluten, soy and diary free.

 

Q-Evail™ 200 (Replaces Q-Avail VS 200)Q-Evail™ 200 by Designs for Health – This product offers highly bioavailable ubiquinone CoQ10 in easy to swallow soft gel form. CoQ10 provides anti-aging and free radical protection and supports cellular energy production and immune, cardiovascular and nervous system health.

 

References:
Age More Slowly – All Over. Secrets of Living Longer: Time Inc. Books 2015.
Facts about Bone Health in Children and Adolescents. http://nof.org/articles/bone-health-children-adolescents
Prevention and Healthy Living. http://nof.org/learn/prevention
Simple Steps to Preventing Diabetes. http://www.hsph.harvard.edu/nutritionsource/preventing-diabetes-full-story/
Preventing Heart Disease – At Any Age. http://www.heart.org/HEARTORG/GettingHealthy/Preventing-Heart-Disease—At-Any-Age_UCM_442925_Article.jsp
NAFLD. http://www.liverfoundation.org/abouttheliver/info/nafld/
Perricone, Nicholas V., M.D. The Miracle of Cellular Rejuvenation. Ballentine Books, New York, 2006.
Omega-3 Supplements May Slow A Biological Effect of Aging. http://researchnews.osu.edu/archive/omega3aging.htm

Sugar Consumption and Your Health – Part 2

Sugar2JacquieIconBy Jacquie Eubanks
BSN, RN

Excessive sugar consumption is on the no-no list these days, as more people are becoming aware of the damaging health effects of overconsumption. Sugar, or more specifically glucose, provides energy and fuel for the brain and the body. Long ago, our ancestors depended on sugar-rich foods for the energy and the fat storage necessary for survival. Consequently, the human brain evolved with a voracious, almost insatiable appetite for sweet foods. Today, however, added sugar is ubiquitous in the human diet and, unfortunately, from an evolutionary standpoint, this overindulgence of sugary drinks and the propensity to eat processed rather than fresh foods harms more than helps.

While added sugar is difficult but not impossible to avoid, awareness of the added sugar content in dietary foods is essential to maintain or improve health. There are over 60 different names for added sugars that can be found in approximately 74% of processed foods, all meant to prevent the consumer from easily deciphering the sugar content of the food. Some of these names you will recognize and some you may not: agave nectar, barley malt, cane juice, corn syrup, fructose, dextrose, glucose, high fructose corn syrup, malt syrup, maltose, sucrose, treacle, turbinado, sorghum and multiple names for syrups and other sugars. It’s important to note that when metabolizing sugars, the body doesn’t distinguish between different types of sugars.

According to the National Institutes of Health, 15% of the calories in the American diet come from added sugars. And according to the Obesity Society, this number may be as high as 30%. That equates to about 22 – 28 teaspoons each day, mostly sourced from sugary drinks, such as soda, energy drinks and sports drinks. To put it in perspective, this non-nutritive calorie source results in consumption of an extra 500 calories daily. Even fruit juice should be consumed in limited quantities, as once the fiber is removed, the sugar content of the juice may spike blood sugar and offset the nutritional value. If you eliminate the majority of added sugars from your diet, you can enjoy that occasional sweet treat without sabotaging your health. In other words, if you eat real food, then you don’t have to worry so much about sugar intake.

As discussed in Part 1 of this series, new nutritional labels propose to include added sugars in addition to the natural sugar contained in the food. While big food and big sugar corporations are engaged in fighting the labeling and ultimately preparing for damage control, you can do your part by limiting your consumption of added sugars. By eliminating processed foods and sugary drinks and opting for water and dietary foods such as fiber-rich, whole fruits and vegetables and dairy products that contain only natural sugars, your body receives hydration, vitamins, minerals, antioxidants, phytochemicals and other nutrients that are considered part of a healthy diet.

Here are some ways that excess sugar consumption affects your health:

Sugar and obesity – While recently a large corporation blamed the obesity epidemic on the amount of food that people eat and their lack of motivation to exercise, some scientists say these are consequences of, rather than the cause of, the obesity epidemic. While added sugars increase excess energy, they reduce the nutrient density of our diets and contribute to weight gain, obesity and diabetes.

Sugar and aging – Research has shown that a poor diet negatively impacts memory and may increase the chances of developing dementia and Alzheimer’s disease, while whole, unprocessed foods help to boost memory and improve overall health. While earlier studies have shown that diabetes and other conditions that make it hard to control blood sugar levels were a possible contributor to the development of Alzheimer’s, newer findings also suggest that high blood sugar causes the accumulation of plaques in the brain which have harmful effects on cognitive function.

Sugar and the brain – Brain cells require glucose for fuel and brain power. Brain neurons do not store glucose, so a steady supply obtained from grains, legumes, fruits and vegetables is necessary. Excess sugar and refined carbohydrates can actually deprive the brain of glucose, depleting energy stores and compromising your power to concentrate, remember and learn. Additionally, studies have shown that sugars increase dopamine release, which over time leads to prolonged dopamine signaling, greater excitation of the brain’s reward pathways and the increased craving for more sugar, similar to other addictive substances.

Sugar, diabetes and insulin resistance – The insulin hormone facilitates the transfer of glucose from the bloodstream and basically unlocks the body’s cells so that they can use glucose for energy. A repeated overload of sugar takes a toll on the body’s ability to respond to insulin. As a result, when insulin receptors malfunction, the body becomes insulin resistant and blood sugar levels remain high, even as the pancreas continues to secrete more and more insulin in an effort to maintain glucose movement into the cells. In time, insulin resistance can lead to type 2 diabetes and high cholesterol and blood pressure levels.

Sugar and belly fat – Belly fat is visceral fat, the fat located between your abdominal organs.   According to Harvard Medical School Publications, visceral fat is particularly concerning, as it’s considered a key player in numerous health problems. Insulin is a fat storage hormone and insulin resistance leads the body to generate belly fat. The good news, belly fat can be reduced by increasing physical activity, eliminating excess sugar and eating more high fiber whole foods.

Sugar and your heart – According to the American Heart Association, added sugars significantly increase your risk of dying from cardiovascular disease. Excess sugar contributes to obesity, high blood pressure and high cholesterol levels, all factors in heart disease risk. High blood sugar levels can damage heart muscle function as well, and one 15 year study showed that the odds of dying from heart disease rose in tandem with the percentage of sugar in the diet. Current recommendations support limiting sugars not naturally found in foods to no more than 6 teaspoons or 100 calories a day for women and 9 teaspoons or 150 calories a day for men.

Sugar and your liver – Excessive sugar consumption can lead to non-alcoholic fatty liver disease. While glucose can be metabolized by all body cells, only the liver can metabolize fructose. When the liver stores excess sugar as fat, it can lead to insulin resistance, the first step on the road to diabetes, metabolic syndrome and heart disease. It’s important to note that it’s the excess fructose, such as the ubiquitous high fructose corn syrup, that cause health problems, not the natural fructose found in whole fruits, which also contain fiber, water, nutrients and a low energy density.

The following quality products provide support for healthy blood sugar functioning:

PGX DailyPGX® Daily by Bioclinic Naturals – This clinically studied proprietary complex contains three viscous, natural, water-soluble polysaccharides or fibers that have been shown to effectively reduce the glycemic index of foods when consumed simultaneously. Fiber viscosity is associated with increased satiety and reduced appetite. This product improves regularity and supports healthy glucose and cholesterol levels already within the normal range, contributing to healthy glucose metabolism. Gluten and dairy free.

Cinnamon with Chromium PicolinateCinnamon with Chromium Picolinate by PhysioLogics – This product supplies clinically studied, bioactive ingredients for support of sugar, fat and nutrient metabolism. Traditionally used for overall wellness in Chinese medicine, cinnamon has been shown to enhance vitro glucose uptake and glycogen synthesis. Highly absorbable chromium picolinate is an essential trace element that supports proper carbohydrate and lipid metabolism. Gluten, soy and dairy free.

Alpha Lipoic Acid 400 mgAlpha Lipoic Acid 400 mg by Pure Encapsulations – This multifunctional and versatile water and fat soluble nutrient supports healthy glucose metabolism. As a potent antioxidant, ALA provides free radical protection and promotes healthy cardiovascular and blood vessel function. Gluten and soy free, Non-GMO, vegetarian formula.

Berberine-500 (SF800)Berberine-500 by Thorne Research – Sourced from Indian Barberry extract, this natural botanical alkaloid compound aids in the maintenance of healthy lipid levels, provides cardiac support, benefits glucose metabolism and may help reverse insulin sensitivity. Gluten, soy and dairy free, Non-GMO formulation.

Ultra Glucose Control Starter Kit VanillaUltra Glucose Control™ 30 Day Vanilla or Chocolate by MetagenicsThis product is formulated for the nutritional management of the glucose response and sustained energy release. Designed for those who need additional support controlling their blood sugar levels, this formula delivers a ratio-balanced combination of pea and rice protein, slow-release complex carbs and monounsaturated fats in a 40-30-40 balanced ratio. Non-GMO formulation.

References:
Hidden in Plain Sight. http://www.sugarscience.org/hidden-in-plain-sight/
How Sugars and Sweeteners Affect Your Health. http://newsinhealth.nih.gov/issue/oct2014/feature1
Added Sugar in the Diet. http://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/
U.S. Adult Consumption of Added Sugars Increased by More Than 30% Over Three Decades. http://www.obesity.org/news-center/us-adult-consumption-of-added-sugars-increased-by-more-than-30-over-three-decades.htm
Nutrition and Dementia: Foods That My Induce Memory Loss & Increase Alzheimer’s. http://www.alzheimers.net/2014-01-02/foods-that-induce-memory-loss/
Could high blood sugar be a cause of Alzheimer’s disease? http://www.medicalnewstoday.com/articles/293581.php
The Human Brain. http://learn.fi.edu/learn/brain/carbs.html
Sugar Belly. How Much is Too Much Sugar? http://uhs.berkeley.edu/facstaff/pdf/healthmatters/NutritionActionSugarBellyApril%202012.pdf
Added Sugars Add to Your Risk of Dying from Heart Disease. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp

 

The Ketogenic Diet

Ketogenic DietJacquieIconBy Jacquie Eubanks
BSN, RN
 

The times they are a-changing.  High carb-low fat diets are out.  Low carb-high fat diets are in.  Although low carb-high fat diets have been controversial for years, studies show that a low carb-high fat diet leads to weight loss and lowers risk factors for metabolic syndrome, which is associated with chronic diseases.  A ketogenic diet involves a shifting of your body’s metabolic processes from burning carbohydrates (glucose) for fuel to burning fats instead.  This metabolic state is called nutritional ketosis, which simply means that your body cells are burning fat fragments, known as ketones, as opposed to glucose.  Not to be confused with ketoacidosis, a condition often associated with type 1 diabetes and insulin dependent type 2 diabetes, nutritional ketosis results from a controlled insulin regulated process in response to a lower carb and higher fat dietary intake. 

Some of the controversy surrounding the ketogenic diet stems from confusing diabetic ketoacidosis with nutritional ketosis.  Insulin dependent diabetics produce ketones when they don’t have enough insulin for the body cells to utilize the glucose in their blood streams.  To prevent the body from entering starvation mode, the diabetic body can overproduce ketones, which can lead to critical illness.  However, those on the low carb-high fat diet, who produce insulin normally, become keto-adapted.  Our livers naturally produce ketones from fats and certain amino acids in order to feed our brains, which can only function with glucose and ketones. 

Ketosis is the metabolic process of burning your own body fat for fuel, which is regulated by the insulin levels within the body.  What happens when your body is in the state of ketosis?

  • Your appetite is naturally reduced.  Many of us give up on dieting simply because we get hungry.  When we reduce our consumption of refined carbohydrates, like bagels, chips and sweet treats that raise blood sugar, and increase our consumption of healthy fats such as nuts, avocados and olive and coconut oils, it eliminates the cyclical sugar craving cycle, leaving us more satiated and with more stable blood sugar. 
  • Fats are not the enemy.  And in fact, we need more healthy fats.  Fats are necessary to absorb vitamins, minerals and antioxidants.  They help build cell membranes and supply energy.  Healthy fats, such as omega-3 fats, reduce inflammation and the risks of obesity, arthritis, depression and heart disease.  Fats don’t raise blood glucose levels and since they don’t solicit an insulin response, they can’t be stored as body fat. 
  • Your body goes into a fat burning state as opposed to a sugar burning state.  With a high carb diet, which creates and burns glucose, a steady supply of carbohydrates is needed to keep energy levels up.  When more carbs are eaten to satisfy hunger, excess glucose is converted and stored as fat, leaving your body little chance to access and burn stored fat.  To effectively lose weight, our bodies must burn stored fat. 
  • A large percentage of body fat that is lost on low carb-high fat diets is visceral fat, dangerous belly fat that accumulates around body organs.  Belly fat drives inflammation and creates insulin resistance, which can lead to metabolic syndrome, heart disease and type 2 diabetes. 
  • Low calorie-low fat diets essentially starve your body.  The ketogenic diet is not calorie controlled, so you don’t have to go hungry.  Higher fat diets satisfy hunger so you tend to eat less.  A refined carb-low fat diet keeps you in sugar burning mode, while a low carb-high fat diet puts you in fat burning mode. 
  • Eliminating excess sugar and refined carbs reawakens the body’s ability to use ketones as fuel.  As your body becomes more efficient at burning fats for energy, blood sugar is stabilized.  With a diet of refined carbs, insulin levels are increased along with the body’s resistance to insulin.  The high carb-low fat diet encourages fat storage, not fat utilization. 

Where does protein fit into the ketogenic diet?  The ketogenic diet includes moderate amounts of protein, as excess protein is converted to glucose.  Excess glucose increases insulin release and inhibits the body’s ability to burn fatty acids and go into a state of ketosis.  With a ketogenic diet, it is not necessary to buy special foods.  Whole foods prepared at home are the basis of the diet.  Add more healthy omega-3 fats by eating wild caught fish or taking a fish oil supplement, and include saturated and monounsaturated fats such as full fat dairy, butter, olive oil, coconut oil, avocados, macadamia nuts and eggs.  When possible, choose clean proteins such as organic or grass fed animal foods, which have a higher fatty acid profile.  Choose non-starchy vegetables and greens and limit sweeter vegetables and fruits. 

Most would agree that the American diet needs to change in order to reduce obesity and related illnesses.  The goal of nutrition should be to create health and discourage disease.  With a ketogenic diet, in addition to weight loss and increased energy, you may have lowered blood pressure, better balanced cholesterol levels, a drop in fasting blood sugar levels, clearer thinking and more stable moods.  A diet that contains less added sugar, refined and processed foods and oils, and more heart-healthy, brain-healthy fats may not only add years to your life but can increase the quality of life during those years.

Helpful supplements for the start of a ketogenic eating plan include:

Alpha Lipoic Acid 400 mg
 
Alpha Lipoic Acid 400 mg by Pure Encapsulations This multifunctional nutrient plays a key role in metabolic processes and provides potent antioxidants.  ALA supports glucose metabolism, nerve health and cardiovascular function. 
 
 
Biotin-8 (8,000mcg) (B118)
 
Biotin-8 (8,000mcg) (B118) by Thorne ResearchBiotin supports glucose metabolism and helps maintain already normal blood sugar levels.  Biotin enhances muscle insulin sensitivity by increasing uptake of glucose by the muscle cells. 
 
 
Coconut Oil Organic Extra Virgin
 
Coconut Oil Organic Extra Virgin by Nutiva – This certified organic, non-GMO pure coconut oil is comprised of 50%  lauric acid, an essential fatty acid found in mother’s milk, which has been  shown to have health protecting properties.  Cholesterol and trans-fat free.  Made from cold pressed fresh coconuts. 
 
Enzyme Nutrition Two Daily Multi-Vitamin
 
 
Enzyme Nutrition Two Daily Multi-Vitamin by Enzymedica – This amazing whole food supplement contains high potency enzymes, antioxidants, probiotics and daily botanicals in support of energy, immune function and overall health.