Food Habits and Ageing

Presented By:Ku. Ankita Govind ChaudhariEmail ID: harshada.23aug@gmail.com

Guided By:Dr. G.M.HendDr. P.A.Pawar

'Youth is fair, a graceful stag, Leaping playing in the park; Age is grey, a toothless hag,

Stumbling in the dark'.

Health Challenges in an Ageing Population Thirty percent of older people are ‘frail’ and at

high risk of age-related disease in which malnutrition is a factor.

Muscle wasting (sarcopenia) is a serious cause of loss of independence and disability.

Cognitive decline is more likely to affect the frail.

Movement and good nutrition are critical for successful ageing.

Ageing Human ageing, physiological changes that

take place in the human body leading to senescence, the decline of biological functions and of the ability to adapt to metabolic stress.

The process of ageing brings about physiological, psychological, and immunological changes which influence the nutritional requirements.

Signs of ageing

Wrinkles

Decreased Brain

Function

Sarcopenia

Undernutrition

Decreased Strength

Slow Motor Processing

Decreased Balance

Low Physical Activity

Cognitive Vulnerability

Increased Vulnerability to Stressors

Codes of Aging Electropause Biopause Immunopause Cardiopause Vasculopause Andropause Menopause Osteopause Somatopause Dermatopause

Pituitarypause Sensorypause Pulmonopause Gastropause Adrenopause Nephropause Pancreopaus Uropause Genopause Pinealpause

Factors that Control Aging

Intrinsic Genes

Telomeres

Hormones

Cellular Inflammation

Extrinsic Sunlight

Smoking

Alcohol

Stress

Facial Exercise

Diet

Pollution

Theories of Ageing

DNA Damag

e Theory

Error Theo

ry

Genetic Cellular Theories

Wear & Tear

Theory

Accumulation Theory

Cross Linkage Theory

Free Radical Theory

Non-Genetic Cellular Theories

Immunologica

l Theory

Neuroendocri

ne Theory

Physiological System Theories

Why

do

we A

ge??

...

Genetic Cellular Theories

DNA Damage Theory Error Theory Damage to the DNA

molecules Exposure to radiation

or harmful cellular mutations

Errors in RNA transmission

RNA molecules are relatively unstable and formed continuously

Non-Genetic Cellular Theories

Wear & Tear Theory Accumulation Theory Progressive cell

damage caused by the internal and external environment

With the passage of time, changes occur in the cells that impair their effectiveness

Accumulation of various harmful substances in the cells

Older cells contain a dark colored, insoluble substance called “Lipofuscin”

Non-Genetic Cellular Theories

Cross Linkage Theory Free Radical Theory Proteins, DNA and

other structural molecules develop cross-links to one another

Inhibits the activity of the enzymes

Free radicals attack the structure of our cell membranes, creating metabolic waste products

Interfere with the cells ability to repair and reproduce themselves

Physiological System Theories

Immunological TheoryNeuroendocrine Theory

Defines ageing as a disease of the immune system

The body loses its ability to distinguish between foreign agents/antigens and necessary body cells

A drop in hormone production, causes a decline in our body's ability to repair and regulate itself

Mechanism of Ageing

Cell Turnover & Senescence

Telomere Shortening

Oxidative Stress

MAPKsMitogen Activated Protein Kinases

RS

Redox Imbalance

Aging

Signaling Kinases: MAPKs

Transcription Factor: NF-κB

Pro-Inflammatory Molecules: Cytokines

Chronic InflammationTissue Damage

Vic

ious

Cyc

le

Vicious C

ycle

Nutrient Sensing

Effect on Food Pattern Some of the physical changes of ageing affect

food patterns. For example, secretion of digestive juices and

motility of gastrointestinal muscles gradually diminish, causing decreased absorption and use of nutrients. Decreased taste, smell and vision also affect appetite and reduce food intake.

Stay Slim

Avoid Trauma

Early Detecti

onDon’t

Smoke

Regular Exercis

eBe

SocialAvoid Stress

Restful Sleep

Mental Stimula

tionSmart Diet

Moderate

Alcohol

Combat Free

Radical Damag

eMaintai

n Immuni

ty

Stay Hydrat

ed

Key Nutrients for Healthy

Ageing

Vitamin D

Astaxanthin

Ubiquinol

ProbioticsOmega 3Vitamin K2MagnesiumPolyphenols

Folate

Vitamin B12

Curcumin

Vitamin A

• Potent inhibitor body's inflammatory response

• Diminishes my turnover of leukocytes

Astaxanthin

6000 times stronger than Vitamin C

800 times stronger than CoQ10 500 times stronger than Vitamin E 75 times stronger than Lipoic Acid 40 times stronger than β-carotene 17 times more potent than resveratrol

DNA-protective capabilities Potent anti-inflammatory Cannot function as a pro-oxidant Protects complete cell Alleviates sore joints and muscles Boost immune system Helps blood pressure Helps cardiovascular system Reduces lactic acid

most POTENT and BENEFICIAL antioxidants

Ubiquinol Coenzyme Q10 (CoQ10) Used by every cell in your body Recycles other antioxidants, such as vitamin C

and E. Reduces DNA damage Beneficial to heart health Helps in fatigue and weakness

Probiotics Natural defense system. You can use a probiotic supplement, but

getting your probiotics from food is definitely better as you can consume far more beneficial bacteria, in many cases up to 100X more.

Fermented vegetables are an excellent alternative as they are both delicious and simple to make.

Those who have an omega-3 index of less than four percent age much faster than those with indexes above eight percent.

Activating telomerase, which, again, has been shown to be able to actually reverse telomere shortening.

Vitamin K2 In 2004, the Rotterdam Study,

showed that people who consume 45 mcg of K2 daily live seven years longer

Magnesium Plays an important role in DNA

replication, repair, and RNA synthesis

The lack of magnesium ions has a negative influence on genome integrity, reduce body's ability to repair damaged DNA, and can induce chromosomal abnormalities.

Polyphenols Potent antioxidant compounds in plant foods

Grapes(Resveratrol): penetrates in cell’s center, activates sirtuin 1 gene and repairs DNA

Cocoa: benefits glucose metabolism, blood pressure and cardiovascular health

Green Tea( Epigallocatechin Gallate): anti carcinogenic properties

Folate Maintenance of DNA integrity and DNA

methylation Deficiency can lead to elevated homocysteine

levels Eat plenty of fresh, raw, organic leafy green

vegetables, and beans

Vitamin B12 Required for: energy production, blood

formation, DNA synthesis, and myelin formation. Animal tissues, including foods like beef and

beef liver, lamb, snapper, venison, salmon, shrimp, scallops, poultry and eggs.

Energy Vitamin…..

Curcumin

The active ingredient in the spice turmeric An immune booster and potent anti-inflammatory. Turmeric extract with at least 95 percent

curcuminoids that contains only 100 percent certified organic ingredients.

Vitamin

Telomere length is positively associated with dietary intake of vitamin A

If you're deficient, you become predisposed to infections that can promote telomere shortening.

Avocado

Watermelon

Sulphur Rich Vegetable

Wild Salmon

Nuts

Ginger

Cruciferous Vegetable

Berries

Hemp Seeds & Coconut Oil

Sprouted Beans & Seeds

10 Anti-Ageing Superfoods

Avocado Accelerated respiration in mitochondria,

remains effective even in cells attacked by free radicals and that mitochondria can produce little amounts of damaging free radicals.

Fiber

Potassium

Vitamins A, B-complex, D & E

CalciumMagnesiumSodiumIron

BoronLecithinα & β Carotene

Sterolins

Watermelon Packed with antioxidants and can help you look and

feel younger Helps rid the body of dangerous toxins, boost

metabolism, and keeps the immune system healthy Helps our bodies to stay hydrated

Citrullin Vitamin BSelenium Zinc

IronVitamin AMagnesiumVitamin C

Vitamin ELycopene

Salmon Help keep skin firm by preventing the

breakdown of collagen and reducing inflammation

Helps prevent the formation of skin cancer Act as natural anti-depressants, increases

feelings of well-being, and help keep skin young, supple and radiantOmeg

a 3 Vitamin E

Astaxanthin

Carotenoids

Sulphur Containing Vegetables Inhibited mitochondrial

permeability and reduced oxidative stress

Provides strength and resiliency to hair

Required for taurine synthesis

Reduced the formation of heterocyclic amines (a carcinogenic compound)

• Allicin• Vitamin C• Sulphoraph

ane• Magnesium

• Vitamin B6

• Folate

Nuts Helps you sleep better Essential fats with brain boosting power Antioxidants with disease fighting properties Anti aging skin benefits

Fibers

Omega 3 (ALA)

Melatonin

Manganese Copper

Ellagic Acid

Vitamin A

Cruciferous Vegetable Inhibits bladder cancer cell proliferation Reduces the risk of developing the

cardiovascular problems of hypertension and atherosclerosis

Reduce the risk of prostate cancer and of helicobacter pylori infection

Protect skin against damage by UV radiation.• Lutein• Zeaxanth

in• Vitamin K

• Folate• Vitamin C• β Carotene

Ginger Kill damaged cells by inducing apoptosis

(programmed cell death) and autophagocytosis (self-digestion)

Improves the absorption and assimilation of essential nutrients

Anti-inflammatories like ginger slow aging in the body

Keeps joints mobile and circulation movingGinger Ginger water/ Extract

• Gingerols• Vitamin B6• Potassium• magnesium

Berries Slow down the loss of mental

function Slow down the cognitive

deterioration Protect DNA from damaging

• Anthocyanin• Tannin• Flavanoids• Iron• Manganese• Vitamin C & E• Phytochemicals• Antioxidants

Sprouted Beans and Seeds Decrease LDL (bad) cholesterol and total

cholesterol, and increase HDL (good) cholesterol stimulates the immune system Increases activity of natural killer cells Increases interferon production

• Phosphorus

• Selenium • Magnesiu

m• Mangane

se• Zinc• Iodine• Iron

• Vitamin C• Polypheno

ls • Flavonoid

s• Carotenes

•Melatonin•Seratonin•Flavonecta

rin•Phytostero

ls

Ca, Fe, Mg, Mn, P, K, Zn, Vitamin A, Vitamin B1, Vitamin B2, Vitamin b3, Vitamin B6, Vitamin

D, Vitamin E

Hemp Seeds and Coconut Milk Anti-microbial, anti-viral, and

anti-fungal Help treat atopic dermatitis Promotes collagen production

and replacement Helps create new blood

vessels in and around wound sites

Excellent 3:1 balance of omega-3 and omega-6 fatty acids,

High in gamma linolenic acid (GLA)

Perfect Protein……

7 Days Plan: Rules

Eat plenty of Alkaline Foods

Drink plenty

of WaterAvoid Sugar

Avoids Low-Fat Foods

More Veggies

less Fruits

Avoid Alcoh

ol

Avoid Fizzy & Health Drinks

Avoid Process

ed Meat,

Reduce Tea & Coffee

Avoid Fatty

SnacksAvoid Dairy

Eat Complex Carbs

DAY 1Meal Food

Breakfast• 2 poached eggs with 6-8 medium asparagus,

steamed or one whole grapefruit• 1 mug white tea or hot water with lemon and

gingerMid AM • Palmful of Almonds

Lunch• Lentil and mixed-vegetable soup with wilted

chard• 1 large apple• Mug green tea

Mid PM • 1 small tub avocado hoummos with sugar-snap peas or French beans to dip

Supper

• Mixed cruciferous vegetable stir-fry with coconut milk

• 1 cup mung-bean salad with cucumber and 1 tbsp skin-refining dressing

• Mug chamomile tea

DAY 2Meal Food

Breakfast• Large skin-enhancing smoothie with 1 cup

mixed berries and 1 small unsweetened coconut yoghurt

• Mug green tea or hot water and lemonMid AM • Palmful of Walnuts

Lunch• Poached wild Alaskan salmon fillet served on

quinoa salad, and spinach and watercress salad with 1 tbsp skin-refining dressing

• Mug fennel tea

Mid PM • Small tub edamame bean dip with 6-8 carrot batons

Supper • Vegetable curry, including chick peas, red bell-

peppers and tomatoes, with 1 cup cooked wild rice

• Mug nettle or chamomile tea

DAY 3Meal Food

Breakfast • Blueberry and almond milk smoothie• Mug hot water with sliced ginger

Mid AM • Almond and spirulina Bounce Ball

Lunch• 500ml broccoli and mint soup with 1 slice

pumpernickel bread and ½ an avocado mashed on top

• Mug green tea

Mid PM • Small tub mixed olives in olive oil

Supper

• Small organic chicken breast, poached in garlic, onions and Marigold vegetable stock powder. Serve with mixed-green vegetables, including courgettes, beans, and kale, and grated ginger

• Mug chamomile or fennel tea

DAY 4Meal Food

Breakfast• Grapefruit segments from one whole grapefruit

with 1tsp blanched almonds• 1 mug hot water and lemon

Mid AM • Palmful mixed pumpkin and sunflower seeds

Lunch• Poached wild Alaskan salmon fillet served over

a whole bag of witted spinach• 1 mug white tea

Mid PM • Small tub red pepper hoummos with sugar snap pea to dip

Supper • Leek, savoy cabbage, fennel seeds and split

pea soup • 1 slice pumpernickel• Mug of fennel tea

DAY 5 Meal Food

Breakfast • Bowl of gluten-free porridge with 1tsp chia seeds with almond milk and 50g fresh berries

Mid AM • Palmful walnuts

Lunch

• Whole avocado, mung-bean sprouts and mixed-leaf salad, with cooked quinoa and pumpkin-seed salad, 1 tbsp skin-refining dressing

• 1 large apple• Mug green tea

Mid PM • Sardine pâté and 2 oat cakes

Supper • WSpinach and rocket omelette with mung-bean

sprouts and tomato salad, and 1 tbsp skin-refining dressing

• Mug chamomile or nettle tea

DAY 6Meal Food

Breakfast • 2 large slices watermelon with large skin-enhancing smoothie

Mid AM • Tahini with 1 oat cake

Lunch

• 4 small falafel, chopped and wrapped in large lettuce leaf, with mashed avocado, spring onion and chopped tomatoes

• 1 large apple• Mug white tea

Mid PM • Almonds and spirulina Bounce Balls

• 500g pea and mint soup with 2tsp sunflower and pumpkin seeds sprinkled on top

• Mug of nettle or fennel tea

DAY 7Meal Food

Breakfast • Skin-enhancing smoothie with berries• Mug hot water, lemon and ginger

Mid AM • Palmful mixed pumpkin and sunflower seeds

Lunch

• Superfood salad — usually a combination of beetroot, edamame beans, hoummos, avocado, chick peas, boiled egg and greens, and 1 tbsp skin-refining dressing

• 1 medium pear• Mug green tea

Mid PM • Tahini on 2 oat cakes

• Wild Alaskan salmon fillet poached in white tea with ginger, garlic and onion, and served over wilted kale and steamed broccoli

• Mug of chamomile tea

Youth ElixirIngredients: Serves 1 1/2 cup frozen strawberries 1/2 cup frozen blueberries or mixed berries 1 handful of sesame seeds 1 tablespoon organic honey 1/2 cup unsweetened or freshly squeezed

orange juice Ice cubes (optional)Directions Put all the ingredients in a blending device, and

blend until desired consistency. Do not blend too much, or you might oxidize the drink and lose necessary nutrients.

Green With Envy

Ingredients: Serves 1 1/2 to 1 cup of coconut

milk 1 ripe banana 1 handful of kale 1 apple 1 tablespoon chia seeds Couple of ice cubes Directions:

Put all the ingredients in a blending device, and blend.

If milk makes the smoothie too rich for your liking, just add a little cold water to balance out the consistency and texture.

Tropical DelightIngredients: Serves 2 Half a pineapple 2 small- to medium-sized mangoes 3 lychees 1 handful flaxseeds 1-1/2 cups water Few ice cubesDirections: Put all the ingredients in a blending device, and

blend. To make it more slushy add more ice. For hosting

purposes, add a little umbrella to the glass, and serve

Glory daysIngredients: Serves 1 1 Punnet strawberries 1 Bananas, coarsely

chopped 3 Cups raw milk 1 cup of plain full fat

yoghurt 1 tbsp. hemp oil Directions: Put all the ingredients in a

blending device, and blend. If yoghurt makes the smoothie too rich for your liking, just add a little cold water to balance out the consistency and texture.

Coconut Power

Ingredients: Serves 2 1 whole young drinking coconut

(flesh and pulp) 1 punnet of blueberries 1tbsp coconut oil 1 Tsp. Cinnamon

Directions: Put all the

ingredients in a blending device, and blend until desired consistency.

Ageless BeautyIngredients: Serves 2 1 whole young

drinking coconut (flesh and pulp)

2 cups frozen mixed berries

3 tbsp. Acai powder (freeze dried is the best) Directions:

Put all the ingredients in a blending device, and blend until desired consistency

Golden GuavaIngredients: Serves 1 1/2 cup guava, seeds

removed 1 cup pineapple, cubed 1 banana, peeled 1/2 teaspoon fresh ginger,

grated 2 cups fresh baby spinach 8 ounces filtered water

Directions: Put all the ingredients in a blending device, and

blend until desired consistency.

Memory Booster

Ingredients: Serves 2 1 whole young drinking coconut (flesh and pulp) 2 Raw eggs (organic is a must) 1 Banana 1tsp CinnamonDirections: Put all the ingredients in a blending device, and blend

until desired consistency.

Body BalanceIngredients: Serves 2 1/4 cup fresh or frozen strawberries 1/2 cup fresh or frozen blueberries 1 orange, peeled and pits removed 1 ripe banana 1 cup full fat plain yogurt 2 tbsp. chia seeds Directions: Put all the ingredients in a blending

device, and blend. If the yoghurt makes the smoothie

too rich for your liking, just add a little cold water to balance out the consistency and texture.

EffervescentIngredients: Serves 1 1 cup Kombucha

(homemade or store bought)

1 cup of frozen mixed berries

1 tablespoon coconut oil 2 tablespoons chia seeds 1/4 inch ginger, peeled

and minced or 1/2 teaspoon powdered ginger

Directions: Put all the ingredients in a

blending device, and blend until desired consistency.

“There is a fountain of youth: It is your mind, your talents, your

creativity you bring to your life and the lives of people you love.

When you learn tap this source you will truly have defeated age”.

?ANY

DOUBTS??..

THANK YOUFor Your Attention…