2014 aging talk

Healthy Aging with FoodHealthy Aging with Food

Cindy Brinn, MPH, RD, CDECindy Brinn, MPH, RD, CDE

PeaceHealthPeaceHealth Medical GroupMedical Group

Nutrition & Diabetes Education ClinicNutrition & Diabetes Education Clinic

Why are we living so long?Why are we living so long?

Clean waterClean water

Plenty of foodPlenty of food

Great medicationsGreat medications

Amazing medical proceduresAmazing medical procedures

Trends in Cardiovascular ProceduresTrends in Cardiovascular Procedures

US Health Statistics 2004US Health Statistics 2004

Rapidly Rising Prescription Drug UseRapidly Rising Prescription Drug Use((Number of drugs per 100 persons)Number of drugs per 100 persons)

0

5

10

15

20

25

30

35

40

BP DM Chol AntiDep

1996

2001

5 yr increase : 288% 172% 292% 5 yr increase : 288% 172% 292%

160%160%

Chronic IllnessChronic Illness

Leading Causes of Death Leading Causes of Death (Ages 45(Ages 45--

64)64)

CDC, 2000CDC, 2000

Cancer

Heart

Injury

Stroke

Diabetes

COPD

Liver

Suicide

All Others

We are going to live longer, We are going to live longer,

but for many this really translates into but for many this really translates into

living more years in poor health.living more years in poor health.

From 1989 to 2000 life expectancy increased From 1989 to 2000 life expectancy increased

2 years. However, there was an equal increase 2 years. However, there was an equal increase

in the number of years living with a disabling in the number of years living with a disabling

disease. In other words . . we may simply be disease. In other words . . we may simply be

spending more years living in disability before spending more years living in disability before

we die.we die.

Graceful AgingGraceful Aging

To let nature take its course while doing everything in our To let nature take its course while doing everything in our

power to delay the onset of disease . . . . power to delay the onset of disease . . . .

To live as long and as well as possible, then have a To live as long and as well as possible, then have a

rapid decline at the end of life.rapid decline at the end of life.

““Ideal Graph of Healthy AgingIdeal Graph of Healthy Aging””

What are the habits of those who What are the habits of those who

Age Gracefully?*Age Gracefully?**(a long and healthy life to the end)*(a long and healthy life to the end)

Physically ActivePhysically Active

Socially ConnectedSocially Connected

Intellectually StimulatedIntellectually Stimulated

Eat a variety of REAL unprocessed Eat a variety of REAL unprocessed

foodsfoods

Why do we age?Why do we age?

Body parts & cells gets damaged and Body parts & cells gets damaged and worn out worn out

What causes this damage and wearing What causes this damage and wearing out? out?

Oxidation of cells & toxic compounds called Oxidation of cells & toxic compounds called ““AGEAGE’’ss”” damage cells and promote damage cells and promote inflammationinflammation. .

What causes oxidation and What causes oxidation and ““AGEAGE’’ss””——

increased increased inflammationinflammation and unhealthy and unhealthy

aging?aging?

Toxins from the environment (smoke, Toxins from the environment (smoke,

etc.), contaminated or unhealthy water etc.), contaminated or unhealthy water

and foodand food……stress, etc.stress, etc.

Lack of protective antioxidants and Lack of protective antioxidants and

other nutrients (found in real other nutrients (found in real

foods)foods)…….rest, etc..rest, etc.

Common Factor in chronic Common Factor in chronic

diseases: Inflammationdiseases: Inflammation

Heart DiseaseHeart Disease=inflamed blood vessels=inflamed blood vessels

Alzheimer'sAlzheimer's=inflamed brain=inflamed brain

OsteoporosisOsteoporosis= inflamed bones= inflamed bones

ArthritisArthritis=inflamed joints=inflamed joints

Irritable bowel syndromeIrritable bowel syndrome=inflamed =inflamed

bowelsbowels

CancerCancer=starts as inflamed tissue=starts as inflamed tissue

Question:Question:

Are there foods that can prevent inflammation?Are there foods that can prevent inflammation?

Are there foods that promote inflammation?Are there foods that promote inflammation?

Do these same foods affect the aging process?Do these same foods affect the aging process?

Preventing Inflammation and Preventing Inflammation and

aging gracefully with foodaging gracefully with food

FatsFats

CarbohydratesCarbohydrates

Other Protective foodsOther Protective foods

Dietary Fats & Fatty AcidsDietary Fats & Fatty Acids

Some fats Some fats promotepromote inflammation inflammation

Some fats Some fats preventprevent inflammation inflammation

Fatty acidsFatty acids

GlucoseGlucose

InsulinInsulin

Cell WallsCell Walls

Healthiest cell walls are made from Healthiest cell walls are made from

HEALTHY FATS not DAMAGED FATS.HEALTHY FATS not DAMAGED FATS.

Damaged FatsDamaged Fats

Hydrogenated fats Hydrogenated fats

Highly heated fatsHighly heated fats

These fats cause oxidation of other These fats cause oxidation of other

cells and promote the formation of cells and promote the formation of

AGEAGE’’ss

Eliminate All Hydrogenated FatsEliminate All Hydrogenated Fats

Hydrogenated fats are Hydrogenated fats are ““ManMan--mademade”” fats in fats in

margarines, shortenings, frying fats, baked margarines, shortenings, frying fats, baked

goods and snacksgoods and snacks

Look for hydrogenated fats on the INGREDIENT Look for hydrogenated fats on the INGREDIENT

list on the food label.list on the food label.

““Trans fat freeTrans fat free”” does not mean it is not does not mean it is not

hydrogenated! hydrogenated!

Limit Heated FatsLimit Heated Fats

They contain Advanced They contain Advanced GlycationGlycation EndEnd--

Products (Products (AGEAGE’’ss) )

Heating has damaged the fat moleculeHeating has damaged the fat molecule

Cooking RecommendationsCooking Recommendations

Boil, poach, simmer and stew meatsBoil, poach, simmer and stew meats

Limit high heat roasting, broiling, fryingLimit high heat roasting, broiling, frying

Limit roasted nutsLimit roasted nuts——have raw insteadhave raw instead

The refining of FatsThe refining of Fats

Healthy FatsHealthy Fats

Best Choices:Best Choices: Olive oil, flax oil, raw nuts & Olive oil, flax oil, raw nuts & unrefined nut oils, avocados, dark chocolate, unrefined nut oils, avocados, dark chocolate, fatty fish & fish oil (not farmed)fatty fish & fish oil (not farmed)

Good Choices:Good Choices: Canola oil or coconut oil Canola oil or coconut oil unrefinedunrefined

OK occasionally:OK occasionally: corn, safflower, sunflower, corn, safflower, sunflower, soybean oil, animal fats, palm fruit oilsoybean oil, animal fats, palm fruit oil——unrefinedunrefined

Limit:Limit: palm kernel oil, highly heated fatspalm kernel oil, highly heated fats

Eliminate:Eliminate: hydrogenated & partially hydrogenated & partially hydrogenated fats (trans fats)hydrogenated fats (trans fats)

Fatty Fish & Fish OilsFatty Fish & Fish Oils

An omega 3 fatty acidAn omega 3 fatty acid

GruppoGruppo ItalianoItaliano. Lancet 1999; . Lancet 1999;

354:447354:447--5555

Fish prevents inflammation and heart Fish prevents inflammation and heart

attacks attacks

↓↓ 30% lower risk of death from heart 30% lower risk of death from heart

disease with 2 servings of fish each weekdisease with 2 servings of fish each week

↓↓ 45% risk of death from heart disease with fish 45% risk of death from heart disease with fish

oil supplementoil supplement

Fish Oil:Fish Oil: BenefitsBenefits

↓↓↓↓↓↓↓↓ Irregular heart beatsIrregular heart beats

↓↓↓↓↓↓↓↓ ClottingClotting

↓↓↓↓↓↓↓↓ InflammationInflammation

↓↓↓↓↓↓↓↓ Triglycerides Triglycerides

↓↓↓↓↓↓↓↓ Blood pressureBlood pressure

Fatty Fish/Fish OilFatty Fish/Fish OilAHA RecommendationsAHA Recommendations

No heart diseaseNo heart disease: Eat 2 servings fatty : Eat 2 servings fatty

fish/weekfish/week

With heart diseaseWith heart disease: Fatty fish daily or fish oil : Fatty fish daily or fish oil

supplement daily supplement daily (1000mg EPA + DHA /day)=3 capsules(1000mg EPA + DHA /day)=3 capsules

For For ⇑⇑⇑⇑⇑⇑⇑⇑ triglyceridestriglycerides: 2: 2--4 grams fish oil/day4 grams fish oil/day

If you are taking a blood thinner, check with your If you are taking a blood thinner, check with your

doctor before taking fish oildoctor before taking fish oil

Avoid Contaminated FishAvoid Contaminated Fish(PCB(PCB’’s & Mercury)s & Mercury)

Best choices: wild salmon, cod, sardines, Best choices: wild salmon, cod, sardines,

distilled toxin free fish oil supplements), distilled toxin free fish oil supplements),

small tuna or halibutsmall tuna or halibut

Big fish contain more toxinsBig fish contain more toxins

Note: flax and Note: flax and chiachia seeds are good seeds are good

sources of omegasources of omega--3 fatty acids3 fatty acids

Extra Virgin Olive OilExtra Virgin Olive Oil

Larsen L. Am J Larsen L. Am J ClinClin NutrNutr

1999;70:9761999;70:976--82 Stark AH. 82 Stark AH. NutriNutri

Rev 2002;60(6):170Rev 2002;60(6):170--176176

Olive Oil: BenefitsOlive Oil: Benefits

Not much effect on cholesterolNot much effect on cholesterol

↓↓↓↓↓↓↓↓ LDL oxidationLDL oxidation

↓↓↓↓↓↓↓↓ Blood pressureBlood pressure

↓↓↓↓↓↓↓↓ inflammationinflammation

AntiAnti--oxidantoxidant

NutsNuts

Nut Consumption and Nut Consumption and

Heart AttackHeart Attack

0

0.2

0.4

0.6

0.8

1

1.2

< 1x/wk 1-4x/wk 5+ x/wk

Frequency of Nut Consumption

Relative risk

SabateSabate J. Am J J. Am J ClinClin NutrNutr 1999;70(su;;l):500S1999;70(su;;l):500S--3S3S

Nut RecommendationsNut Recommendations

FDA health claim: FDA health claim: ““Scientific evidence Scientific evidence

suggests but does not prove that eating suggests but does not prove that eating

1.5 oz. per day of most nuts may reduce 1.5 oz. per day of most nuts may reduce

the risk of heart diseasethe risk of heart disease””. (20 walnut . (20 walnut

halves)halves)

CarefulCareful——20 walnut halves=250 calories20 walnut halves=250 calories

Fat Conclusions & AgingFat Conclusions & Aging

Eat healthy fats every mealEat healthy fats every meal——avocado, avocado,

extra virgin olive oil, unroasted nuts and extra virgin olive oil, unroasted nuts and

seeds, fatty fish, flax and seeds, fatty fish, flax and chiachia seedsseeds

Limit damaged fatsLimit damaged fats——hydrogenated fats, hydrogenated fats,

trans fats and highly heated fatstrans fats and highly heated fats

Usually slowly roast, low heat grill, crock Usually slowly roast, low heat grill, crock

pot, simmer meats and fatspot, simmer meats and fats

CarbohydratesCarbohydrates

Carbohydrates (Plant Foods)Carbohydrates (Plant Foods)

The thousands of nutrients The thousands of nutrients (phytonutrients), fiber and vitamins & (phytonutrients), fiber and vitamins & minerals in minerals in wholewhole plant foods reduces risk plant foods reduces risk of all diseasesof all diseases

The rapid digestion (glycemic index) and The rapid digestion (glycemic index) and absence of nutrients in heavily absence of nutrients in heavily processed/refined carbohydrates processed/refined carbohydrates increases CVD risk and provides no increases CVD risk and provides no nutritional valuenutritional value

““Bioactive CompoundsBioactive Compounds””Phytonutrients in Foods: 8000+ identifiedPhytonutrients in Foods: 8000+ identified

Soluble dietary fibersSoluble dietary fibers–– BB--GlucanGlucan, pectin, pectin

OrganosulferOrganosulfer CompoundsCompounds–– AllicinAllicin, , diallyldiallyl sulfidesulfide

PhytoestrogensPhytoestrogens–– LignansLignans

EnterodialEnterodial, , coumestrolcoumestrol

–– IsoflavonesIsoflavones

GenisteinGenistein, , daidzeindaidzein

–– ResveratrolResveratrol

–– LycopeneLycopene

PhenolicPhenolic AcidsAcids

–– HydroxyHydroxy--cinnamiccinnamic acidsacids

CaffeicCaffeic, , ferulicferulic, , sinapicsinapic

FlavonoidsFlavonoids

–– FlavanolsFlavanols

CatechinCatechin, , epicatechinepicatechin, , gallategallate

–– FlavonolsFlavonols

QuercetinQuercetin, , catechincatechin, ,

epicatechinepicatechin, , epigallocatechinepigallocatechin

MonoterpenesMonoterpenes

–– DD--Limonene, Limonene, perillicperillic acidacid

Metabolic PathwaysMetabolic Pathways

GylcemicGylcemic IndexIndex

Glycemic index is a measure of how Glycemic index is a measure of how quickly a CHO digests.quickly a CHO digests.

AJCNAJCN2002;76:267S2002;76:267S

Glycemic Index of FoodsGlycemic Index of Foods

Baked potato 121Baked potato 121

Corn flakes 119Corn flakes 119

Bagel 103Bagel 103

White bread 100White bread 100

Ice cream 87Ice cream 87

Sweet corn 78Sweet corn 78

Peas 68Peas 68

Grapes 66Grapes 66

Pinto beans 55Pinto beans 55

Barley 36Barley 36

Grapefruit 36Grapefruit 36

Cherries 32Cherries 32

Yogurt, plain 20Yogurt, plain 20

““HealthyHealthy”” LowLow--Glycemic Index DietGlycemic Index Diet(Simplified)(Simplified)

Lower Glycemic CHO are plant foods Lower Glycemic CHO are plant foods

that are minimally processed.that are minimally processed.

•• Vegetables (except potatoes)Vegetables (except potatoes)

•• LegumesLegumes

•• FruitsFruits

•• Whole minimally refined grains (not flours)Whole minimally refined grains (not flours)

•• Seeds & NutsSeeds & Nuts

Fruits & VegetablesFruits & Vegetables

BazzanoBazzano L Am J L Am J ClinClin NutrNutr 2002; 2002;

76: 9376: 93--99 99 LuiLui S. S. IntInt J J EpidemiolEpidemiol

2001;30: 1302001;30: 130-- 135 135

Fruits & Fruits & VegeVege: Studies: Studies

Nurses Health Study: Nurses Health Study: Each 1Each 1--serving/d serving/d

increase=4% decrease in CHD risk and 6% decrease increase=4% decrease in CHD risk and 6% decrease strokestroke——esp. green leafy & esp. green leafy & vitvit. C rich. C rich

Physicians Health Study: Physicians Health Study: 2 or more servings 2 or more servings

of of vegesveges/day 22% lower risk of CHD than men who /day 22% lower risk of CHD than men who ate less than 1serving/day. For each additional ate less than 1serving/day. For each additional serving, the risk of CHD decreased 17%serving, the risk of CHD decreased 17%

NHANES: NHANES: 3 or more servings of fruits/3 or more servings of fruits/vegesveges was was

associated with 25% lower mortality from CVD and associated with 25% lower mortality from CVD and 42% reduced mortality and 27% reduced incidence of 42% reduced mortality and 27% reduced incidence of strokestroke

Fruit & Fruit & VegeVege: Recommendations: Recommendations

Eat themEat them

Fresh, frozen, cannedFresh, frozen, canned

55--9 servings/day is best9 servings/day is best

Serving = 1 piece or Serving = 1 piece or ½½ cupcup

LegumesLegumes

BuzzanoBuzzano LA. Arch Intern Med LA. Arch Intern Med

2001; 161: 25732001; 161: 2573--2578 2578

Menotti A. Menotti A. EurEur J J EpidemiolEpidemiol 1999; 1999;

Legumes StudiesLegumes Studies

NHANES I Study:NHANES I Study: Consuming legumes Consuming legumes

4x/week 4x/week ↓↓ heart disease 22%heart disease 22%

Seven Countries Study:Seven Countries Study: 1/4c/d 1/4c/d Legumes Legumes

↓↓ heart disease 28%heart disease 28%

GloreGlore SR. SR. JAmJAm Diet Assoc Diet Assoc

1994;94:4251994;94:425--436436

Legumes BenefitsLegumes Benefits

Dietary fiberDietary fiber

MineralsMinerals——potassium, magnesium, potassium, magnesium,

calciumcalcium

VitaminsVitamins——folatefolate & B12& B12

Phytonutrients & antiPhytonutrients & anti--oxidantsoxidants

Plant FoodsPlant Foods are more than just are more than just

carbscarbs, protein & fat!!, protein & fat!!

Play important roles in all body functionsPlay important roles in all body functions

Research is just beginning to identify their Research is just beginning to identify their

specific rolesspecific roles

Only found in Only found in ““realreal”” plant foods . . plant foods . . ““Hippie Hippie

foods, farm foods, natural foodsfoods, farm foods, natural foods””

AntiAnti--inflammatory spicesinflammatory spices

GingerGinger

RosemaryRosemary

TurmericTurmeric

OreganoOregano

CayenneCayenne

CloveClove

NutmegNutmeg

De De LorgerilLorgeril M. Circulation 1999; M. Circulation 1999;

99:77999:779

Mediterranean DietMediterranean Diet

Reduced recurrent heart disease by 50Reduced recurrent heart disease by 50--70%70%

High in fat (olive oil)High in fat (olive oil)——40% or more of calories40% or more of calories

Includes: fruits, Includes: fruits, vegesveges, nuts, unrefined cereals, , nuts, unrefined cereals,

olive oil as main fat, low intake of sat fats and olive oil as main fat, low intake of sat fats and

dairy products, moderate intake of fish and dairy products, moderate intake of fish and

poultry and moderate consumption of winepoultry and moderate consumption of wine

Team approach to FoodTeam approach to Food

Summary Summary

What Should be on the Plate?What Should be on the Plate?

Eat a balanced TEAM of Nutrients from:Eat a balanced TEAM of Nutrients from:

ProteinProtein——lean meat or dairy, fish, organic soy, lean meat or dairy, fish, organic soy, legumes, nutslegumes, nuts

Vegetables & FruitsVegetables & Fruits

Whole Grains, limit flour based foodsWhole Grains, limit flour based foods

Healthy FatsHealthy Fats——nuts, seeds, olive oil, avocadosnuts, seeds, olive oil, avocados

Also includeAlso include: green tea, red wines, dark : green tea, red wines, dark chocolate and SPICESchocolate and SPICES

Occasional TreatsOccasional Treats——ice cream , sweets, white ice cream , sweets, white pasta, French bread, white rice, etc.pasta, French bread, white rice, etc.

Norm

NormNorm’’s Stats at MD Offices Stats at MD Office

New Type 2 DMNew Type 2 DM

10/19/10/19/

A1C=10.0%A1C=10.0%

FBG=255 mg/dlFBG=255 mg/dl

Fatty liverFatty liver

BP 177/92BP 177/92

Weight=352#Weight=352#

LDL LDL CholChol 165165

Norm Refused all medications! . . Sent to

the Diabetes Clinic

NormNorm’’s Statss Stats——33 weeks laterweeks later

10/19/10/19/——at at DxDx

A1C=10.0A1C=10.0

FBG=25FBG=25 55

UU LFTLFT’’ss

BP 177/92BP 177/92



�� 11/8/11/8/——arrival at DM Clinicarrival at DM Clinic

�� FBG=120FBG=120

�� BP 140/80BP 140/80

�� Weight=340#Weight=340#

NormNorm’’s Diet: s Diet:

““Cut out Processed Foods, reduced CHO . . .ate Cut out Processed Foods, reduced CHO . . .ate

Real Foods!Real Foods!””Breakfast

Chopped Fruit/Nuts

Oatmeal 1/4c. Ground flax

seeds

Whole wheat toast

¼ grapefruit 1 date

6 oz. v-8 juice

Lunch

Salad or soup

with veges, dry beans, barley,

salmon

occasionally olive oil & vinegar

on salad

Dinner

Veges, beans

PB & WW crackers salmon

Snacks: Snap peas, few nuts, veges

Norm choose to eliminate: Meats, poultry, bread, cold cereal, rice, pasta, potatoes, sweets, juices, fried foods, white flour foods

NormNorm’’s Statss Stats——33 months latermonths later

10/19/10/19/

A1C=10.0A1C=10.0

FBG=255FBG=255

Fatty liverFatty liver

BP 177/92BP 177/92



1/16/1/16/

A1C=6.5A1C=6.5

FBG=115FBG=115

Normal liverNormal liver

BP 140/80BP 140/80

Weight=314# Weight=314#

(38# loss/12 (38# loss/12

weeks)weeks)


�� 11/8/11/8/

�� FBG=120FBG=120

�� BP 140/80BP 140/80

�� Weight=340#Weight=340#

On no medications . . . .

BreakfastBreakfast

Old fashioned oats w/berries, nuts, flax Old fashioned oats w/berries, nuts, flax

seeds, cinnamonseeds, cinnamon

VegeVege omelet w/ sprouted wheat bread, omelet w/ sprouted wheat bread,

fruitfruit

Lunch/DinnerLunch/Dinner

Soup or salad w/ Soup or salad w/ vegesveges, beans, lentils, , beans, lentils,

barley, lean protein, spicesbarley, lean protein, spices

Lean meat, Lean meat, vegesveges, squash, sweet , squash, sweet

potatoespotatoes

SnacksSnacks

Seeds, nuts, fruit, plain yogurtSeeds, nuts, fruit, plain yogurt

Fun FoodsFun Foods

Sometimes have ice cream, a cookie, corn Sometimes have ice cream, a cookie, corn

flakes and tortilla chipsflakes and tortilla chips……..

A letter to you from

…..your body!

Running the body requires a lot of Running the body requires a lot of

different compounds and reactions:different compounds and reactions:

Metabo lic

Pathw ays

Give your body the nutrients it needs to Give your body the nutrients it needs to

run right and prevent inflammation and run right and prevent inflammation and

slow the aging process!slow the aging process!

SupplementsSupplements

Vitamin DVitamin D——2000iu/day2000iu/day

MultivitaminMultivitamin--mineralmineral

Fish oilFish oil——11--2 per day2 per day

Vitamin D is a HORMONE!!Vitamin D is a HORMONE!!The The ““repair and maintenancerepair and maintenance”” hormonehormone

““““RevolutionyRevolutionyRevolutionyRevolutiony””””

Bellingham Herald Jan. 14, 2008

“Northwest’s dreary winters/

lack of vitamin D . . .

.evidence suggests it can raise

your risk of cancer, heart

attack, diabetes, depression . .

. . . .”

**

Associations with low vitamin DAssociations with low vitamin D

↑↑↑↑↑↑↑↑ blood pressure/CVDblood pressure/CVDblood pressure/CVDblood pressure/CVDblood pressure/CVDblood pressure/CVDblood pressure/CVDblood pressure/CVD

↑↑↑↑↑↑↑↑ depressiondepressiondepressiondepressiondepressiondepressiondepressiondepression

↑↑↑↑↑↑↑↑ fibromyalgiafibromyalgiafibromyalgiafibromyalgiafibromyalgiafibromyalgiafibromyalgiafibromyalgia

↑↑↑↑↑↑↑↑ psoriasispsoriasispsoriasispsoriasispsoriasispsoriasispsoriasispsoriasis

↑↑↑↑↑↑↑↑ IBSIBSIBSIBSIBSIBSIBSIBS

↓↓↓↓↓↓↓↓ lower extremity lower extremity lower extremity lower extremity lower extremity lower extremity lower extremity lower extremity neuromuscular functionneuromuscular functionneuromuscular functionneuromuscular functionneuromuscular functionneuromuscular functionneuromuscular functionneuromuscular function

–– ↑↑ risk of fallingrisk of falling

–– muscle weaknessmuscle weakness

–– aches & painsaches & pains

↑↑↑↑↑↑↑↑ increased risk of cancerincreased risk of cancerincreased risk of cancerincreased risk of cancerincreased risk of cancerincreased risk of cancerincreased risk of cancerincreased risk of cancer

–– Breast, colon, lung, Breast, colon, lung, prostate, lymphomaprostate, lymphoma

↑↑↑↑↑↑↑↑ risk of autorisk of autorisk of autorisk of autorisk of autorisk of autorisk of autorisk of auto--------immune diseaseimmune diseaseimmune diseaseimmune diseaseimmune diseaseimmune diseaseimmune diseaseimmune disease

–– Type 1 diabetesType 1 diabetes

–– Multiple sclerosisMultiple sclerosis

–– LupusLupus

–– ArthritisArthritis

↓↓↓↓↓↓↓↓ immune responseimmune responseimmune responseimmune responseimmune responseimmune responseimmune responseimmune response

–– ↑↑ risk of influenza and risk of influenza and respiratory infectionsrespiratory infections

↓↓↓↓↓↓↓↓ insulin sensitivity/ insulin sensitivity/ insulin sensitivity/ insulin sensitivity/ insulin sensitivity/ insulin sensitivity/ insulin sensitivity/ insulin sensitivity/ ↓↓↓↓↓↓↓↓ßßßßßßßß--------cell cell cell cell cell cell cell cell insulin releaseinsulin releaseinsulin releaseinsulin releaseinsulin releaseinsulin releaseinsulin releaseinsulin release

–– ↑↑ risk of type 2 diabetes & risk of type 2 diabetes & metabolic syndromemetabolic syndrome

Holick M. MayoClinProc 2006;81(3):353-373

Belly fat increases inflammation and advances the aging process

Training Class of 1975Training Class of 1975

Training Class of 2003Training Class of 2003

Ideas from People who have lost Ideas from People who have lost

weight weight & & kept it off:kept it off:

WHAT STRATEGIES REALLY WORK FOR WHAT STRATEGIES REALLY WORK FOR

WEIGHT LOSS??WEIGHT LOSS??

30% of effort 30% of effort diet & exercisediet & exercise

70% of effort 70% of effort motivation & motivation &

lifestylelifestyle——changingchanging your mindyour mind--setset, learning , learning

to solve problems without running to food, to solve problems without running to food,

setting up a successful setting up a successful ““food environmentfood environment””

Helpful Wt. Loss StrategiesHelpful Wt. Loss Strategies

BelieveBelieve

Positive SelfPositive Self--talktalk

Problem solve & reduce stressProblem solve & reduce stress

Best food environmentBest food environment

MoveMove

Find SupportFind Support

Set up the best food environment for Set up the best food environment for

success:success:

Follow the Food FactsFollow the Food Facts

Keys to Success #4

Food Fact #1Food Fact #1

Stop seeing the way you eat as dietingStop seeing the way you eat as dieting


See the beauty of healthy eating & See the beauty of healthy eating &

developdevelop——and enjoyand enjoy——new tastes in foodnew tastes in food


Develop consistency in the way that you Develop consistency in the way that you

eateat


Keep track of what you eatKeep track of what you eat


Have a treat sometimes . . But only small Have a treat sometimes . . But only small

amounts!amounts!


Limit access to tempting foodsLimit access to tempting foods


Eat only at the table, Eat only at the table,

Try to rarely eat standing up . . . .Try to rarely eat standing up . . . .

Limit eating at your deskLimit eating at your desk

Limit eating in the carLimit eating in the car

Limit eating in front of the TVLimit eating in front of the TV

Limit the Coffee Break RoomLimit the Coffee Break Room

Limit the Samples!Limit the Samples!

Bring back the “Family Table”


Practice “Mindful” Eating


Choose Beverages CarefullyChoose Beverages Carefully

Drink water, or calorie Drink water, or calorie

free flavored waterfree flavored water

Limit milk to 2 cups per Limit milk to 2 cups per

dayday

Limit alcohol to 4oz. wine Limit alcohol to 4oz. wine

or 8 oz. beer or 1 oz. or 8 oz. beer or 1 oz.

hard liquor per dayhard liquor per day

Limit juice to 4 oz./dayLimit juice to 4 oz./day


Cut restaurant meals in half!Cut restaurant meals in half!

Aging Well with Food ConclusionAging Well with Food Conclusion

Eat real food, mostly plants and not much Eat real food, mostly plants and not much

from a packagefrom a package

Hippocrates: Father of MedicineHippocrates: Father of Medicine

“Let Food be thy

Medicine . . . .and

Medicine be thy Food.”

Hippocrates 350 B.C.

Health & Medicine

2014 aging talk