Spring 2008 Nutrition for Health and Longevity If you work closely with older adults, chances are you’ve been asked about foods that increase longevity and help keep them looking and feeling young. Fortunately, more studies are showing that diet can powerfully affect longevity, and more people are seeing exciting results from simple dietary changes. It’s never too late to make positive changes—yes, older adults can make changes today that will improve their health tomorrow and may actually help them live longer in better health. Nutrition scientists have identified foods and eating patterns that both increase and decrease the risk of chronic disease. Since chronic diseases cause the majority of deaths, maximizing the low-risk foods and minimizing the high-risk ones may help to increase longevity. Studies have shown that even people in their 70s and 80s who change their diets and other lifestyle factors show improved markers for disease risk, particularly heart disease (Klieman, Hyde, & Berra, 2006; Andrawes, Bussy, & Belmin, 2005). Thus everyone, even those already at risk from years of unhealthy eating, can benefit from improved eating habits: consuming more nutrient- and fiber-rich fruits, vegetables, whole grains, and legumes and less fatty meat, high-fat dairy, and refined, processed foods. First Things First: Eat a Balanced Diet
One noteworthy recommendation is using packaged (frozen and canned) fruits and vegetables in addition to fresh produce. Many people believe that only fresh fruits and vegetables are healthy; on the contrary, packaged varieties (without added salt or sugar) may be just as healthy as their fresh counterparts and perhaps even more so since the food is processed soon after harvesting. This early processing protects fresh foods from nutrient losses due to heat, oxygen, and light. “These choices are easier to prepare and have a longer shelf life, minimizing waste,” says Alice H. Lichtenstein, DSc, the researcher and author of the paper announcing the recommendations. Canned and frozen fruits and vegetables are often less expensive than fresh, and they’re readily available when it’s more difficult for people to get to a grocery store. Centenarian Study: Lean Is Key Lessons From Okinawa A 25-year study on Okinawa, detailed in the book The Okinawa Program: How the World’s Longest-Lived People Achieve Everlasting Health — and How You Can Too by Bradley J. Willcox, MD, D. Craig Willcox, PhD, and Makoto Suzuki, MD, reveals myriad lifestyle factors that lead to better health and longer life, including diet. Obviously, native Okinawans follow their diets over a lifetime, so an open question is whether an older American can derive any benefit from adopting an Okinawan diet plan. Studies are underway to determine the diet’s significance later in life. In the meantime, it certainly wouldn’t hurt to try mimicking the eating style that produces the world’s oldest and healthiest people. Okinawans eat an average of seven servings of vegetables and fruits daily, along with seven servings of grains, two servings of soy products (rich in healthful flavonoids), omega-3 fatty acid-rich fish several times per week, very few dairy products, and little meat. Specific healing foods and herbs appear to maximize the healing power of the traditional Okinawan lifestyle, according to the study. See the sidebar for a summary of the Okinawa Program’s 10 healing foods and herbs. Nuts for a Long Life Mediterranean Diet: Worth a Try? Note that the Mediterranean diet is not only about eating lots of fish and olive oil. A healthful Mediterranean diet focuses on vegetables, legumes (dried beans and peas), fruits, nuts (especially walnuts), whole grains, fish, and a high monounsaturated-to-saturated fat ratio, and deemphasizes alcohol and meat. So swapping burgers for fish and loading up on fruits and veggies really do make a difference. Seeing Green The Age-Related Eye Disease Study, designed to determine risk factors and prevention strategies for macular degeneration and cataracts, showed that a combination of beta-carotene, vitamin C, vitamin E, and zinc can reduce the risk of developing advanced age-related macular degeneration by about 25% in those patients who have earlier but significant forms of the disease (SanGiovanni et al., 2007). These nutrients are abundant in healthy diets with plenty of fruits, vegetables, whole grains, beans, and nuts. Many other studies have shown a protective effect of lutein, a phytochemical found mainly in leafy green vegetables and in some other foods. “Think of these foods as sunblock for your eyes,” says Kate Geagan, MS, RD, director of IT Nutrition in Park City, UT. Geagan recommends leafy green vegetables, especially dark ones such as kale, collards, and chard, on a regular basis for their lutein, as well as their wealth of other disease-fighting properties. Spice It Up Dried Fruit: Nature’s Candy Keeping the Brain Sharp With Açai (and Other) Berries Ginger for Healthy Joints Go Fish? Myriad studies have focused on the beneficial effects of the omega-3 fatty acids found in fish. These fats help reduce inflammation (which is related to aging) and protect the integrity of cell membranes from free radical damage (Spitellar, 2007). Omega-3 fatty acids may help protect people from age-related neurodegenerative disease, cognitive decline, arthritis, and cardiovascular disease. For those who dislike fish or are vegetarians, other excellent sources of omega-3 fats include flaxseed and flax oil, canola oil, soybeans, hemp seeds, and large amounts of leafy green vegetables. Green Tea Covers the Bases The Big Picture — Dina Aronson, MS, RD, is a nutrition consultant, a freelance writer, and a speaker specializing in dietetics-related technology and vegetarian nutrition. The Okinawa Program’s 10 Healing Foods and Herbs Goya (Bitter melon): The main ingredient in goya chample, a favorite Okinawan dish, this curved squashlike vegetable is available in Asian markets throughout the United States. It is a good source of curcurbitacin, a phytochemical thought to play a role in cancer prevention. Some studies support its ability to lower blood sugar in people with diabetes. Cooking it with other vegetables and seasonings can offset its bitter flavor. Hechima (vegetable sponge): Strange but true, this spongy vegetable tastes like a sweet zucchini. and is available in most Asian markets. Studies have suggested immune-enhancing properties of this vegetable family. Huchiba (Mugwort): An herb available in liquid and tea forms or dried for cooking, huchiba is best known for treating an upset stomach. Chemically active compounds in this herb have been shown to treat and prevent several different conditions raging from atopic dermatitis to bacterial infections. Tofu: Okinawans consume an average of 3 ounces of soy products daily; their tofu is the extra firm variety. Tofu’s flavonoids have shown anticancer and cardiovascular-boosting effects. Use tofu as a meat substitute in stir-fries, salads, and grain dishes. Aim for two servings of soy per day. Imo (purple or sweet potato): The imo is a main source of carbohydrates for Okinawans. It is rich in disease-fighting carotenoids (especially the dark orange or purple flesh varieties), fiber, and vitamin C. Use them as you would white potatoes or add cooked, mashed imo to batters and soups. Jasmine tea: Jasmine tea is the most popular beverage among elder Okinawans. It is made from green tea leaves mixed with jasmine flowers. The tea’s artery-cleansing flavonoids are effective against the development of heart disease, stroke, and cancer. Replace daily coffee or tea with jasmine tea; the effects appear to be dose dependent. Kudzu (arrowroot): This innocuous, bland starch is used as a flour and/or a thickening agent. It is an excellent source of an isoflavone called daidzin. Use as a tea simply by dissolving in hot water, and use as a thickener in place of corn starch. It can also be used as a main ingredient in pudding. Konnyaku: This is a neutral-tasting root extract from a type of yam. It is an excellent source of glucomannan, a type of dietary fiber. Its water-absorbing properties make it a possible weight loss aid, and it has shown promise in the prevention of heart disease, high cholesterol, and type 2 diabetes. It is available as a brown-gray, gelatinous cake about the size of a deck of cards, in noodle form, or as a powder. It is available in many Asian markets. As is true for any isolated fiber, don’t overdo, as it may cause loose stools and gas. Seaweed: Available in more than 2,500 varieties, seaweed is extremely rich in minerals, most notably iodine, zinc, and calcium. Many types (kelp in particular) are good sources of lignans, which may protect against certain cancers. Use different seaweeds in soups and salads, as toppings for noodles, and in sushi. High in sodium, seaweed should be used with caution in salt-sensitive people. Due to its iodine content, people with thyroid issues need to consult their doctors or dietitians regarding the use of seaweed. — DA
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