Feeling a bit sluggish? Many of us do at this time of year. However, small changes, such as making sure that you’re getting enough vitamins and minerals, can help to lighten these chilly months. A selection of articles with ideas on how to eat to beat the blues and get ready for spring.
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While no magic bullet exists to prevent you from getting older, there are proven ingredients that can help you to stay young
Peta Bee
LONDON (Times), February 4, 2008:
We are all trying to defy old age. But while no magic bullet exists to prevent you from getting older, there are proven ingredients that can help you to stay young and they are available from every supermarket:
SKIN
Wrinkles are the most visible sign of ageing and the one most people associate with advancing years. A study in the Journal of Nutritional Biochemistry showed the mineral copper boosts the growth of elastin, a protein which gives the skin its ability to stretch and return to its normal position. With age, elastin levels drop causing skin to sag. Eating copper-rich foods such as oysters, nuts, seeds and mushrooms could help to avoid this tell-tale process.
Healthy fats in walnuts, Brazil nuts and peanuts also help to maintain the skin's strcture and keep it resilient. The appearance of skin is also affected by dehydration. Since the sensation of thirst diminishes with age, it is important to remember to replenish regularly with nutritious fluids such as freshly squeezed fruit and vegetable juices or with fluids from foods such as wholesome vegetable soup, tomatoes and honeydew melon.
CELLS
As we get older, our bodies become more susceptible to oxidative stress caused by a build-up of damaging 'free radical' molecules from the environment.
Eventually, this can lead to inflammation at a cellular level, raising the risk of illnesses such as cancer. Scientists have shown that foods containing phytonutrients, plant chemicals that are members of the antioxidant family of vitamins, can help gobble up free radicals and minimize the effects of ageing.
Blackberries, blueberries and watermelon are all rich in these substances. Cruciferous vegetables (including cabbage, kale, broccoli, Brussels sprouts and
cauliflower) have been shown to help the body's cells fight cancer.
MEMORY
From the age of 60 onwards, memory and recall problems become increasingly common. Part of the problem is a decline in neurotransmitters, chemicals released by nerve cells that are critical for good memory and brain health. Recent research has shown an apple (or two) a day may help and fight the effects of aging on the brain by preventing the decline of one essential neurotransmitter known as acetylcholine. It is also known that other antioxidant-rich fruits and vegetables, such as blueberries and spinach, can help slow age-related mental decline. And researchers in California showed that eating strawberries might help to halt age-related memory loss as they contain fisetin, a naturally occurring flavonoid known to boost the brain's signaling pathways.
HEART
Cellular inflammation caused by a build up of free radicals with age is thought to be an underlying factor for heart disease. Some compounds in food have anti-inflammatory properties that can help to slow this down. Oily fish such as mackerel and herring are rich in omega-3 fatty acids that have a powerful anti-inflammatory effect but cannot be produced by the body itself. Nutritionists recommend we consume two portions a week of fish to help regulate blood clotting, body temperature and blood pressure.
Wholegrain foods contain soluble fibre that is known to lower blood cholesterol, bananas are packed with potassium that helps lower blood pressure and pomegranate juice may help to reduce the formation of fatty deposits on artery walls. A clove a day of garlic has been shown to have cardio-protective effects in numerous studies with many showing it is particularly helpful in lowering cholesterol.
BONES
One in three women and one in twelve men suffer from osteoporosis (brittle bones) in later life and diet is crucial in lowering the risk. Calcium, found in dairy foods, leafy green vegetables and fish eaten with bones (such as tinned salmon) is vital for the maintenance of healthy bones, as is vitamin D (found in oily fish and eggs and added to margarine in the UK). While too much caffeine may be harmful to bones, "tea drinkers" were shown in a study at the University of Cambridge to have stronger bones than "non-tea drinkers." It is the flavonoids (plant chemicals that help to keep the body's cells healthy by acting as antioxidants) in tea that were probably responsible for promoting bone density.
MUSCLES AND JOINTS
From the age of 25-50, the body loses one fifth of a pound of muscle a year, a figure that rises to a pound of year from fifty onwards. Research published in the American Journal of Clinical Nutrition, suggested a consumption of between 0.8 and 1.0 grams of low fat protein (skimmed milk, yoghurts, low fat cheese) per pound of body weight every day in conjunction with resistance training is the best way to prevent this age-related muscle loss. Joint pain is also associated with ageing. While oily fish has been shown to alleviate this, some studies also suggest adding ginger to food can relieve rheumatic pain.
FIVE FOODS TO EAT
1. Oily fish - mackerel, herring and tuna
2. Nuts - Brazil, walnuts, almonds and peanuts
3. Allium vegetables - garlic and onions
4. Berries - strawberries, blackberries and blueberries
5. Wholegrains
© Copyright 2008 Times Newspapers Ltd.
