of age-related diseases such as cardiovascular disease, osteo-porosis, arthritis and dementia to inflammation resulting from abnormal gene expression and oxidative stress. The up-regu-lation of inflammatory substrates such NF-kappaB, IL-1-beta, IL-6, TNF-alpha, cyclooxygenase 2 and Nitric Oxide synthase ultimately increases the rate of cellular destruction and ag-ing 1,2 . This theory, catchily-termed “inflammaging” incorpo-rates genetic, immune and inflammatory components and likely represents one of the many multifactorial explanations of the aging process. DIET AND SUPPLEMENT STRATEGIES FOR SENIORS Dr. Kendall Reed discusses the approach to supplementation strategies from a treatment point of view and, more interesting, from a preventative point of view. 1. Treating the symptoms of aging as they occur 2. Preventative treatment Treating the symptoms of aging is a concept our society clearly understands – the problem exists so what we can do to deal with those effects. Examples would be using glucosamine to address the symptoms of osteoarthritis, or luetin for macular degeneration, or increasing fibre content in the diet for improv-ing GI motility. The more interesting approach Dr. Penny shares is the sec-ond strategy which is perhaps less well known, yet offers an exciting and more “naturopathic” approach to aging. Dr. Kendall Reed elaborates on this concept: Preventative treatment – A “more naturopathic” approach to dealing with dietary management in seniors is a preventa-tive one, allowing the body to heal itself. By addressing the factors we believe to be associated with aging, physiologic de-terioration is minimized, thereby preventing progression along the spectrum of dysfunction toward disease. It represents our ideal of allowing the body to function at its best for as long as possible. Strategy for diet in seniors includes: • balanced protein to carbohydrate to stabilize insulin, cortisol and leptin; • slightly reduced caloric intake; • appropriate protein to maintain growth hormone levels; • avoiding inflammatory foods and adding antioxidants and omega fats; • selection of foods to improve immune function; • foods and supplements that promote repair. Diet can address a number of hormonal factors associat-ed with aging, including insulin, leptin, cortisol and growth hormone. By balancing blood sugar levels through an appro-priate amount of protein at each meal – after the age of 65, if one leads a sedentary life, 0.8 grams of protein per kilo-gram of body weight divided throughout the three meals of the day is sufficient – and consuming low levels of complex carbohydrates, the regulation of all these hormones improves. Healthy protein sources include organic chicken and turkey, egg whites, fish, tofu, and whey or hemp protein powders. Protein or meal replacement powders are useful as they also contain digestive enzymes to help increase absorption of food, are easy to prepare and light on the stomach for those with dif-ficulties digesting food or with poor appetite. Carbohydrates in the form of vegetables or salads are preferable to fruits or 38 • CANADIAN CHIROPRACTOR | FEBRUARY 2012 grains. Not only are vegetables and salads higher in fibre, vita-mins and minerals than grains and starches, but also the bonds between sugar molecules in vegetables are inverted as opposed to linear, providing slower release and less insulin, particularly when the body is under the influence of cortisol. Both of these dietary changes will eliminate the recurrent release of cortisol associated with the stress of rapid swings in blood sugar and remove a tremendous load from the HPA axis. 3 Although ex-treme calorie deprivation (see below) is not ideal for most se-niors, a slight reduction in daily intake is beneficial. A drop in daily caloric intake by 200 to 400 calories starting at about age 50 or around menopause or andropause is all that is needed to minimize the associated inflammation seen when too many calories are ingested. In addition, adequate protein provides the amino acid substrate for growth hormone production. It is important to maintain growth hormone levels in the low to medium normal range and not to increase them above normal due to cancer concerns. 8 A number of dietary modifications are used to reduce in-flammation. Increasing the intake of foods containing omega-3 essential fatty acids such as salmon, mackerel, tuna or tofu Healthy aging could be defined as doing all we can do to keep our bodies functioning optimally internally and externally. drops prostaglandin and leukotriene production, greatly inhib-iting inflammatory aging processes. Berries such as blueberries and strawberries contain powerful antioxidant phytochemicals that decrease inflammation, help prevent heart disease and provide beneficial fibre at the same time. Spicing up food with turmeric or ginger also reduces inflammatory load. Avoid foods that are known to produce inflammation, es-pecially the deadly nightshades, such as potatoes, aubergines (eggplants), tomatoes and peppers. Limit animal products such as red meat and dairy foods (yogurt, cheese, etc.), which can increase the production of prostaglandins, and minimize pea-nuts, which increase arachidonic acid. 4 Avoid trans fats, satu-rated fats and dietary cholesterol, which cause significant in-flammation throughout the body. Supplements such as fish oil or flax oil, along with vitamins A, C, E, quercitin and selenium are great additions to the diet to help further reduce the inflammatory load. 4 To improve immune function, lean, organic protein is essential for effective cell function and antibodies and mushrooms and onion or garlic have important anti-microbial and anti-cancer properties, including boosting IL-1, TNF-alpha and NK-cell activity. Foods that contain the minerals calcium, magnesium and zinc are valuable to promote tissue repair and counteract the damage associated with the aging process. They include dairy, soy, green leafy vegetables, almonds and sunflower seeds. Omega-3 is also vital to cell wall and nerve cell integrity, and www.canadianchiropractor.ca
Chiropractic + Naturopathic Doctor February 2012: Page 38
