Help control tissue-damaging inflammatory processes with a bit of fish oil.
Chronic inflammation of body tissues may play a role in the pathology of many diseases, including diabetes and heart disease. However, a new study reveals omega-3 fatty acids in fish oil may help reduce inflammation. Seek out a serving of oily fish such as salmon or tuna each week.
Eating a low-fat diet — and eating healthful unsaturated fats when you do eat fat — can make your RealAge as much as 6 years younger.
Inflammation is the body’s immune response to injury and infection. However, evidence suggests chronic inflammation can damage tissues, contributing to heart and blood vessel disease, cancer, arthritis, diabetes, and many other conditions. In a recent study, eicosapentaenoic acid (EPA), the essential omega-3 fatty acid found in fish oil, helped reduce skin and abdominal inflammation. EPA also limited several processes associated with inflammation, such as the movement of immune cells known as dendritic cells and the production of interleukin 12, a chemical messenger that enhances the immune response. Steer clear of large, long-lived fish, such as sea bass, swordfish, and king mackerel, because they have the greatest likelihood of being contaminated with unacceptably high levels of mercury from the environment. Safer fish choices include salmon, pollock, sole, and chunk light tuna.
Reference:
Controlling inflammation: a fat chance? Flower, R. J., Perretti, M., The Journal of Experimental Medicine 2005 Mar 7;201(5):671-674.
Think of the sink when you want to ward off illness-causing germs.
Hand wipes have gained popularity recently, but plain old soap and water may eradicate germs much more effectively, recent research suggests. Anti-microbial hand wipes killed significantly less hand bacteria than hand washing did in a study.
Protecting your immune system can make your real age as much as 6 years younger.
Hand wipes and alcohol rubs may not do the trick when it comes to keeping hands clean. At the very least, you should wash your hands thoroughly with soap and water before every meal and after every trip to the restroom. Viruses are sturdy little particles that can cause illnesses such as hepatitis A, colds, the flu, gastroenteritis, and other ailments. Washing hands often is one of the best ways to reduce your risk of some of these illnesses. When you don’t have access to soap and water, alcohol rubs and hand wipes may offer some protection against certain infectious agents.
Reference: Comparative efficacy of hand hygiene agents in the reduction of bacteria and viruses. Sickbert-Bennett, E. E., Weber, D. J., Gergen-Teague, M. F., Sobsey, M. D., Samsa, G. P., Rutala, W. A., American Journal of Infection Control 2005 Mar;33(2):67-77.
Reach for the right apple to get ahead of the nutrition game.
Researchers recently assessed the antioxidant capacity of eight different apple varieties and found Red Delicious apples to be highest in two powerful flavonoids, epicatechin and procyanidin. These flavonoids are especially abundant in apple peels, so wash them well and eat the skins.
Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.
All apples pack a health punch, regardless of variety. Although much of the nutritional punch of apples is found in the skin, certain nutrients reside in the flesh, too. In recent studies, researchers found two powerful flavonoids in Red Delicious apples, but they were mainly in the skins. Another compound with strong antioxidant activity — hydroxycinnamic acid — was found in the flesh. Two phenols found in the apples, epicatechins and procyanidins, have superior antioxidant capacity and may help reduce the risk of heart disease, cancer, and other conditions. Before you eat your apple, wash it thoroughly under running water with a vegetable brush to remove wax and contaminants.
Ref: Which polyphenolic compounds contribute to the total antioxidant activities of apple? Tsao, R., Yang, R., Xie, S., Sockovie, E., Khanizadeh, S., Journal of Agricultural and Food Chemistry 2005 Jun 15;53(12):4989-4995.Polyphenolic profiles in eight apple cultivars using high-performance liquid chromatography (HPLC). Tsao, R., Yang, R., Young, J. C., Zhu, H., Journal of Agricultural and Food Chemistry 2003 Oct 8;51(21):6347-6353.
A healthier you could be only 6 weeks away.
Recent research suggests people who exercise regularly and lower their glycemic load could reduce their risk of obesity and chronic conditions in as few as 6 weeks. A diet that limits portion sizes and favors whole grains, fruits, vegetables, and dairy over refined breads or sweets is likely to have a low glycemic load.
Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.
Glycemic load measures the total glycemic response people experience from the type and amount of food they eat. Foods that can help keep the glycemic load of a meal low and your blood sugar levels steady include high-fiber fruits and vegetables, protein sources such as chicken or yogurt, and fats — stick to unsaturated fats for heart health. Eating excessive amounts of high glycemic index foods — foods that cause blood sugar levels to rise rapidly, such as sugar and white bread — may put people at risk for weight gain and associated chronic conditions.
More favorable dietary patterns are associated with lower glycemic load in older adults. Davis, M. S., Miller, C. K., Mitchell, D. C., Journal of the American Dietetic Association 2004 Dec;104(12):1828-1835.
Protect your esophagus with a steady stream of zinc in your diet.
Chinese researchers recently discovered that higher levels of zinc in people’s tissues corresponded with a lower risk of esophageal cancer. Most Americans get adequate amounts of zinc in their diets, but if you shy away from zinc-rich foods, such as meats, nuts, legumes, and fortified cereals, ask your healthcare provider about a supplement.
Eating a diverse diet that is low in calories and high in nutrients can make your real age as much as 4 years younger.
The realage Optimum dose for zinc is 12 milligrams per day. Zinc is a trace mineral; your body needs only small amounts of it to function optimally. You should not get more than 30 milligrams of zinc per day through food and supplements. Your diet is a safe source. Certain populations, such as vegetarians, elderly people, or people with restricted diets, may be at risk of becoming zinc deficient. In such cases, a supplement may be appropriate. In addition to possibly protecting the esophagus, zinc also speeds wound healing and boosts immune-system function. Further studies are needed to confirm the connection between zinc intake and esophageal cancer risk. Risk factors for esophageal cancer include smoking, scarring or injury of the esophagus, excess alcohol consumption, and long-term acid reflux disease. Animal sources of zinc include oysters, red meat, lamb, poultry, pork, fish, and dairy products. Good non-animal sources of the mineral include legumes, tahini paste, nuts, yeast, and whole grains. Be careful not to rely solely on whole grains or legumes to meet your daily zinc quota. These foods contain compounds called phytates that can interfere with zinc absorption.
Zinc concentration in esophageal biopsy specimens measured by X-ray fluorescence and esophageal cancer risk. Abnet, C. C., Lai, B., Qiao, Y. L., Vogt, S., Luo, X. M., Taylor, P. R., Dong, Z. W., Mark, S. D., Dawsey, S. M., Journal of the National Cancer Institute 2005 Feb 16;97(4):301-306.