aging & inflammation. aging well hunza man hunza valley
TRANSCRIPT
Aging well
Hunza man
Hunza Valley
Aging well
Okinawan woman
Beach in Okinawa
Coronary heart disease: 18/100,000 versus 100/100,000 in the USA
Prevailing theory of the cause of age related
chronic illness
Cumulative damage from oxidative stress and chronic inflammation leads to illness
What is damaged? Carbohydrates, proteins, lipids, cell membranes, DNA
Inflammation oxidative stress
Acute & chronic inflammation
Acute inflammation occurs when, for example, we fight infections or heal wounds
When visible, there are classic signs and symptoms: swelling, redness, heat and pain
Chronic inflammation is an ongoing low grade type of inflammation that is not noticeable externally but can be assessed by specific laboratory tests
Oxidative stress
Oxidative stress damages molecules that have important functions in living systems
Oxidative stress occurs as a part of normal metabolism and is balanced by the body’s anti-oxidant network
Oxidative stress is also triggered when we are exposed to ultraviolet light, tobacco smoke, environmental toxins and ionizing radiation.
Oxidative stress can set off chain
reactions
Oxidative stress leads to the generation of reactive oxygen species (ROS)
ROS are unstable molecules that can initiate destructive chain reactions in the body- damaging cells and their normal functions
Some examples of reactive oxygen species are: free radicals and hydrogen peroxide
Oxidative stress and chronic inflammation are linked to:
Aging
Arthritis
Cancer
Cardiovascular disease
Cataracts
Diabetes
Osteoporosis
Asthma
Heart disease and inflammation
High sensitivity C-reactive protein (hsCRP) is a marker of inflammation in the body
Elevated hsCRP has been found to be a stronger predictor of heart disease than a high LDL (harmful) cholesterol
Our anti-oxidant defenses
The body has a complex set of anti-oxidant defenses to protect itself from the damage from reactive oxygen species
These include anti-oxidants produced by the body and anti-oxidants ingested in foods
Anti-oxidant defenses also include special mechanisms to repair damaged DNA, unique enzymes and physical barriers
Antioxidant defenses
Vitamins: retinol (vitamin A), niacin, riboflavin, vitamin B6, vitamin C, vitamin D, vitamin E and vitamin K
Omega 3 PUFA’s: eicosapentanoic acid, docosahexanoic acid, alpha linolenic acid
Amino acids/peptides/proteins: taurine, glutamine, L-arginine, histidine, glycine, thiols, n-acetyl cysteine, carnosine, lactoferrin, transferrin, etc
Phytochemicals: polyphenols, glucosinolates, carotenoids, allicin, etc
Minerals: zinc, selenium, copper (+/-), iron (+/-)
Enzymes: SOD (superoxide dismutase), CAT (catalase), GPX (glutathione peroxidase), glutathione S-transferase, thioredoxin, Co-enzyme Q10
Controlling excess inflammation
Inflammation is influenced by the balance between series 1, 2 and 3 ‘eicosanoids’
Eicosanoids are locally produced compounds derived from polyunsaturated fatty acids (PUFA’s)
Eicosanoids include prostaglandins, thromboxanes, leukotrienes
These compounds govern many diverse physiological processes in the body: cell growth and differentiation, blood clotting and key aspects of immune function
Key points
It is important to have a balance between the different kinds of eicosanoidsThe kinds of eicosanoids we produce is directly influenced by the types of fatty acids in the dietSeries 1 and 3 eicosanoids have anti-inflammatory effectsSeries 2 eicosanoids promote inflammation
Sources of omega 3 fatty acids
Alpha linolenic acid: flax, walnuts, canola oil, soy, hemp, chia seeds
EPA/DHA: fatty fish such as wild salmon, black cod, herring, halibut, sardines
Linoleic acid (LA)
Gamma-linolenic acid
(GLA)
Arachidonic acid
(AA)
Alpha-linolenic acid(LNA)
Eicosapentanoic acid (EPA)
Docosahexanoic acid (DHA)
Omega 6 pathwayOmega 6 pathway Omega 3 pathwayOmega 3 pathway
Delta-6 desaturase
Elongase
PG1
PG2
PG3
Safflower, sunflower, corn, peanut oils
Flax, walnuts, hemp, canola
Salmon, halibut sardines, herring
Evening primrose oil
Meat, butter
Salmon, halibut, sardines, herring
Thus…
Over consumption of omega 6 fats can lead to increased inflammation
Consumption of omega 3 fats has anti-inflammatory effects
North American diets tend to have excessive amounts of omega 6 fatty acids and high ratio of n-6 to n-3 fatty acids
North American dietary patterns therefore tend to promote chronic inflammation
Causes of the imbalance between omega 6 and omega 3 fatty acids
Widespread use of vegetable
oils, such as safflower,
sunflower, corn, peanut, etc
High intake of arachidonic
acid from animal foods
Grain fed (high intake of omega 6’s) as
opposed to pasture fed (high intake omega 3’s from grasses) animals
Diet/lifestyle choices that can increase oxidative
stress and inflammation
Cigarette smoking
Overeating
High glycemic index carbohydrates
Omega 6 fats/trans fats/saturated fats
Lack of antioxidant nutrients in the diet
Chronic stress
Stress hormones: the adrenal glands
The major stress hormones are released from the adrenal glands: adrenaline, noradrenaline cortisol
Sympathetic Nervous System(SNS)
Heart rate RR
Blood pressure
Blood glucose
LDL cholesterol
Senses are sharpened
Blood flow is directed to exercising muscles
Stress is *catabolic
Our physical reaction to stress is analogous to burning the dining room furniture to stay warm during a power failure.
*Catabolism: the breakdown of complex materials in an organism
SNS: What’s turned off?Getting rid of unnecessary energy expenditure
Digestive tract: enzymes, blood flow, peristalsis
Tissue growth and repair
Immune function
Sex drive
Pain sensation
Testosterone and estrogen production
Chronic stress and brain function
During stress, the brain’s ‘executive functions’ are disengaged (moral reasoning, judgment, planning)
More primitive, reflex areas of the brain remain engaged (sleep/wake cycles, spatial memory)
High cortisol levels interfere with learning and memory and may lead to permanent damage to neurons in the brain
Chronic stress & aging
Telomeres protect the ends of chromosomes during cell division.
Accelerated telomere shortening is associated with aging, CVD, HIV, etc
Telomerase is a cellular enzyme that promotes telomere repair
Chronic stress and elevated cortisol levels have been found to reduce the activity of telomerase
Chronic stress and immune function
Stress results in a significant decline in natural killer (NK) cell cytotoxic activity.
NK cells play a key role in immune system surveillance against viral-infected cells and cancer cells.
Stress also reduces the production of secretory IgA- an important part of immune response in the gastrointestinal system, urinary tract and lungs
Results of chronic stress
Stress has been found to: slow wound healing diminish the strength of immune responses to
vaccines enhance susceptibility to infectious agents reactivate latent viruses
Stress, heart disease & inflammation
Stress can result in inflammation of the arterial walls and an increased tendency of the blood to clot leading to atherosclerosis and an increased risk of heart attack and stroke
Stress can lead to a more atherosclerotic lipid profile: increased LDL cholesterol
Stress can raise blood pressure and blood glucose
Chronic stress and resiliency
Relatively stress free individuals are resilient and can more readily rebound from an acutely stressful event
Chronically stressed individuals are less able to rebound from an acute stresses. They may suffer a greater degree of distress, and exhibit higher peak adrenaline levels and greater reductions in NK cell activity
Chronic stress and visceral fat
Higher cortisol levels are associated with an increase in visceral fat
Visceral fat is linked to increased risk of coronary artery disease, stroke, hypertension and diabetes
Chronic stress: appetite and food choices
About 70% of people increase their caloric intake when stressed.
Most people choose calorie dense foods such as highly processed carbohydrates (pastries, chips, bread) and or foods rich in fat such as ice cream and chocolate
High cortisol levels, high insulin levels, and consuming calorie dense foods all tend to promote increased visceral fat distribution
What to do?We can support our body’s anti-
oxidant system and reduce chronic inflammation and stress by choosing certain foods and lifestyle behaviors
Foods that support the anti-oxidant system
Vitamin E: nuts, avocados, olive oil Vitamin C: oranges, peppers, papayasBeta carotene: carrots, leafy greens, squash, sweet potatoesSelenium: brazil nuts, seafood, oatmealCopper, zinc & manganese: nuts, meat, beans, berries, dark leafy greens, whole grainsRiboflavin: liver, milk, eggs, spinach, brown riceSulfur containing amino acids: seafood, meat, cheese, peanuts, sunflower seeds, lentils, pumpkin seeds, sesame seeds
The antioxidant network
Vitamin C is the body’s major water soluble anti-oxidant
Vitamin E is the body’s major fat soluble anti-oxidant
Vitamin C can regenerate vitamin E and glutathione
Glutathione can regenerate vitamin C & E
Coenzyme Q10 regenerates vitamin E
Lipoic acid can regenerate vitamin C and E and raises glutathione levels
‘Anti-inflammatory diet’
Abundant fruits and vegetables
Healthy fats: olive oil, nuts, fatty cold water fish, fish oil
Low glycemic index/load carbohydrates
Green tea, turmeric, ginger
A rainbow of colors
8-10 servings per day of a wide variety of colors and kinds of fruits and vegetables
Servings of Fruits and vegetables
One medium sized fruit or vegetable
1 cup of salad
½ cup of cooked vegetables
One 4oz glass of fruit juice
How to get enough fruits
and vegetables
Have at least 2 servings with breakfast & lunch Mixed berries or a glass of fruit juice and an apple
with breakfast A salad or raw vegies with dip with lunch
Have at least 3 servings with supper Baked squash, green beans and beets Swiss chard, carrots and broccoli
Have at least 1 snack (preferably 2) per day A pear, some plums, banana, carrot sticks, etc
Fruits and vegetables reduce oxidative stress and inflammation
C-reactive protein (CRP)
Interleukin-6 (IL-6)
Tumor necrosis factor-F-
Healthy fats
Extra virgin olive oil: a good source of monounsaturated fats and high in anti-inflammatory polyphenols
Omega 3 essential fatty acids from fatty fish (e.g. salmon), canola oil, walnuts, hemp, flax, dark leafy greens
Avoid/reduce unhealthy fats
Omega 6 vegetable oils-safflower, sunflower, corn, peanut
Trans fats-margarine, crackers, peanut butter, deep fried food
Saturated fats-meat and dairy products
Low glycemic index carbohydrates
Whole grain breads, cooked whole grains (quinoa, bulgur, barley), al dente pasta, large flake oats, Basmati rice, Uncle Ben’s converted rice, dairy products, beans, nuts, fruits, vegetables
Spices and teas
Green tea (best if steeped for at least 3 minutes)
Turmeric, ginger
Rosemary, oregano
Okinawan diet
The Okinawan Centenarian Study (OCS) found that elder Okinawans ate (per day): 7 servings of vegetables 7 servings of whole grains 2 servings of soy foods fish 2-3 times per week. Consumption of meat and dairy products was very
low. They ate very little sugar or added fats. They eat primarily whole unrefined grains and do not
eat margarines or hydrogenated fats.
Okinawan diet
Overall, when compared to a western diet, Okinawans ate: more vegetables, grains, soy foods, and fish
far less meat, poultry, eggs, and dairy products and less fruit