Coffee Intake Associated With Longevity, Say Stanford Researchers

coffeeAmericans are coffee addicts, and perhaps more so nowadays, now that we’re working longer hours and getting less sleep than decades past. 50% of Americans drink at least one cup per day. In the past, the pendulum on coffee, and in particular caffeine, swung back and forth as to whether moderate consumption was healthy or not. At one time, too much was thought bad for the heart.

Today, moderate caffeine consumption is actually considered healthy. Tea and coffee both contain antioxidants which rid the body of free radicals—proven to harm cells. One recent study found that coffee consumption in women can decrease the risk of dementia. Another found that drinking coffee can lessen the impact of liver disease.

In a recent study published online in the journal Nature Medicine, researchers at Stanford University discovered that among certain adults, caffeine can block an inflammation pathway which leads to heart disease. 100 human participants underwent extensive assessment, including giving researchers their family and medical histories, answering survey questions, and giving blood. This pathway is associated with low-grade chronic inflammation that is known to contribute to disease and aging.

Nucleic acid metabolites are byproducts of processes that circulate in the blood and trigger inflammation. Chronic, low-grade inflammation has been linked to heart disease, Alzheimer’s, dementia, osteoarthritis, certain types of cancer, and even depression. According to the study’s lead author David Furman, PhD, “More than 90 percent of all non-communicable diseases of aging are associated with chronic inflammation.”

There are now numerous  recent studies that show moderate caffeine consumption offers tremendous health benefits.

Eat These Foods For A Strong Immune System

immuneThe cold and flu season is upon us! If you don’t want to be bogged down by illness (and who does?), you should wash your hands diligently, get the flu shot, and try your best to avoid people who are sick around you. But another great trick is boosting your immune system to make sure it has all the fighting powers to ward off illness when it strikes.

An easy way to boost your immunity is with the foods you eat. Healthy food is packed with essential vitamins and nutrients your immune system needs in order to stay strong. When you eat unhealthy foods, you are weakening your immune system so it can’t fight off any impending threats as effectively.

Here are some of the best foods to eat in order to boost your immune system and ward off cold and flu.

Chicken soup: Chicken soup isn’t just a comfort food from your childhood, it can actually help fight illness. Chicken soup provides you with fluids and offers anti-inflammatory properties that can improve symptoms.

Citrus fruits: Everyone knows you should stock up on citrus fruits as they are packed with vitamin C, which is a great immune booster.

Garlic, onions, and leeks: These foods contain immune-boosting compounds and are natural antibiotics. In a study, some participants received a placebo and the others a garlic supplement. Those receiving the supplement had far fewer cold incidences than the placebo group.

Yogurt: Yogurt contains healthy probiotics and, considering that large part of your immune system is in your gut, it’s important that your gut stays healthy.

Red wine: Red wine has a powerful antioxidant that improves overall health. But don’t assume you should drink a lot to reap the benefits. Drinking red wine in moderation is the key, as too much of it can have detrimental effects on health.

Mushrooms: Mushrooms have long been hailed for their medicinal purposes. They can help cells fight off infections and support a healthy immune system.

Black pepper: Black pepper has compounds that can fight off a fever and relieve pain. For maximum benefits, mix black pepper, ground ginger, and vinegar together for a natural medication.

Add these foods to your daily diet and you can build up a stronger immune system that can help lower your risk of illness.

 

Eight Healthy Holiday Superfoods

superfoodsMany traditional holiday foods contain a surprising amount of health benefits.

The holiday season can be a wonderful time of celebration and family gatherings, but some people worry about how they will resist the temptation to eat too much of the delicious foods that will show up on the dinner table. They may be surprised to learn that many of these seasonal foods are healthy and actually fit into the anti-aging category. Of course, how these foods are prepared does influence whether they are healthy or contain too much fat and sugar. The following is a list of eight healthy holiday foods albeit superfoods for the holidays, that can help celebrants avoid feeling guilty after a tasty dinner enjoyed with their family and friends:

  1. 1 Turkey – the traditional holiday turkey has both white and dark meat, and both are high in protein and low in fat.  The average 3 ounce serving of white or dark meat has just 135 calories with 24 grams of protein. Eating turkey reduces stress due to its serotonin-producing Tryptophan, which may help to relieve any holiday-induced stress.
  1. 2 Cranberries – are the traditional condiment served with turkey, and the tangy berries are a significant source of Vitamin C and anthocyanins, an antioxidant thought to help prevent cancer, heart disease and protect the urinary tract.
  1. 3 Garlic and Onions – are used to flavor meat and vegetable dishes commonly served at holiday gatherings. Both of these bulb vegetables have anti-inflammatory and antioxidant properties that can protect against cancer, cardiac problems, and certain degenerative diseases.
  1. 4 Pumpkin pie – is high on the list of holiday desserts. This tasty squash is high in carotenoids, Vitamin A, iron and potassium, and is low in calories and fat. Pumpkin is used to make the custard filling for pies, and the nutmeg and cinnamon used for flavor adds antioxidants for extra anti-aging benefits.
  1. 5 Nuts – almost any variety are a healthy snack, and various nuts are included in holiday dishes such as dressing for the turkey and also in desserts. Nutritionists recommend at least four servings of nuts each week, but no more than 4 ounces per serving due to the high-fat content of most nuts.
  1. 6 Apples – are a popular fall treat, and this fruit has multiple health benefits. An apple a day adds heart-healthy fiber and flavonols that prevent cholesterol, certain cancers and some degenerative diseases. Apple pie is a special holiday treat that also includes cinnamon and nutmeg.
  1. 7 Butternut squash – can be used in multiple ways, but the holiday table often includes a casserole of this healthy squash cooked with spices, mashed and topped with a dollop of butter. Naturally high in fiber and low in calories, the squash can also be baked or used to make a flavorful soup.
  1. 8 Dark chocolate or cacao – can be used to make delicious holiday desserts, and using granulated stevia rather than sugar keeps these offerings in the healthy category. Chocolate is high in phytochemicals that are beneficial to the heart, but it is important that the chocolate contains at least 70 percent cacao.

Holiday celebrations where so many rich and fattening foods are served may be one reason people choose weight loss as their New Years resolution. It is possible to get through the holiday season without gaining unwanted pounds. Arming oneself with a list of healthy foods and nutritional information makes it possible to enjoy a holiday season that is both happy and healthy.

Switch Off The Aging Process

agingHow To Slow Your Genetic Clock And Live 20 More Years.

Instead of allowing your genetic clock to run at top speed, why not adopt a few simple lifestyle habits to SLOW it down and reclaim years, even decades, of quality time and how to reduce your disease risk by a whopping 80% by adopting just 4 lifestyle habits.

In this FREE eBook we will also reveal to you the popular foods that ACCELERATE aging (you need to avoid these!). Plus you will discover about the body tissue that promotes longevity.

If the idea of aging before your time horrifies you (as it should) grab this eBook now!

A free ebook for you!

Read it right here     switchoff-off-the-aging-process

15 Foods That Are Good For Your Heart

foods good for your heartHere are 15 foods that are good for your heart.

A healthy diet can be good for your heart as well as your waistline.

  1. Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.
  2. A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
  3. Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries in cereal or yogurt.
  4. Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health. Take them in ground or milled form to reap the greatest benefit.
  5. Oatmeal: the comfort-food nutrient powerhouse.
  6. Dark beans,such as kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?
  7. A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.
  8. Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
  9. Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.
  10. Popeye was right – spinach packs a punch! Use it in sandwiches and salads instead of lettuce.
  11. Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.
  12. Tender, sweet asparagus is filled with mighty nutrients such as beta-carotene, folate and fiber, and only provide 25 calories per cup, or 5 calories per large spear.
  13. Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene.
  14. Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent cocoa.
  15. Crisp, fresh broccoli florets dipped in hummus are a terrific heart-healthy snack with a whopping list of nutrients, including vitamins C and E, potassium, folate, calcium and fiber.

Top Anti-Inflammatory Foods

anti-inflammatoryAlthough inflammation is often necessary as a protective defense against infection and injury, unchecked, chronic inflammation is implicated in a number of diseases. The lifelong accumulation of molecular damage that results from chronic inflammation has been suggested to serve as a major contributor to the aging process. When the immune system begins overacting and starts attacking healthy body tissue, inflammation can lead to a whole litany of issues – most notably, arthritis, autoimmune diseases, and certain cancers.

Considering these facts, it only makes sense that preventing and/or eliminating inflammation is one of the best ways to maintain a healthy life. Nature has provided a variety of foods and nutrients that have anti-inflammatory properties, and it only makes good sense to protect your health, by including some of these in your diet. You will be happy to know that most of these foods are flavorful and pleasant to eat.

Chocolate; you can enjoy this rich and delicious treat without a lot of guilt, but only dark chocolate with 70 percent or more concentration of cacao. Milk chocolate is not healthy, due to the high concentration of sugar and fat.

Berries; especially blueberries, strawberries, blackberries and raspberries. These delicious fruits are packed with flavor as well as fiber, vitamins, minerals and antioxidants.

Fatty fish; not everyone loves fish, but many people enjoy a Friday night fish meal. Salmon is high in Omega 3 oils, but rather costly so taking a daily fish oil supplement is advisable.

Cruciferous vegetables; including broccoli, cauliflower, kale and brussels sprouts are high in beneficial antioxidants. These veggies are easy to include in your nutritious diet and are readily available at a reasonable price.

Avocadoes; this versatile fruit is packed with healthy fat, fiber and antioxidants. It tastes great in salads, sandwiches and is the main ingredient in guacamole, the flavorful Mexican dip served with chips and veggies.

Green tea; if you are like millions of people around the world, you begin your day with a cup of coffee. Coffee does contain some antioxidants, but green tea is a better choice. Green tea will provide the caffeine you need to quick-start your day, but its much higher antioxidant level also helps to protect against cancer, heart disease and Alzheimer’s disease.

Mushrooms, olive oil and tomatoes; these three foods are included as ingredients in many healthy recipes – either separately or together. Many Italian dishes include these ingredients, and the combination provides a powerful cocktail of anti-inflammatory compounds. Lycopene is a compound found in tomatoes that has been found to reduce inflammation and protect against various types of cancer. In addition, cooking tomatoes in olive oil increases the amount oflycopene that you can absorb by eating the combination.

Mushrooms are an ingredient found in many dishes, and they also contain anti-inflammatory compounds. Since cooking can reduce the anti-inflammatory benefits, most nutritionists recommend eating mushrooms raw or only slightly cooked.

Turmeric; while turmeric is not technically a food, this spice has been used to flavor Indian dishes for hundreds of years. Curcumin is a powerful anti-inflammatory nutrient contained in turmeric which effectively reduces the pain of arthritis and is also thought to help prevent cancer and Alzheimer’s disease. The effects of turmeric can be greatly increased if you eat black pepper with it. Black pepper contains piperine, a nutrient that aids in the absorption of curcumin.

Inflammation is the natural immune response of your body to anything it recognizes as a threat, and the reaction is meant to protect your health. Without a certain amount of inflammation your health would be at risk from invading microbes, viruses and bacteria. Some foods such as red meat and refined carbohydrates can cause inflammation in your body, so eliminating or reducing them in your diet can keep you healthier.

Fortunately, the healthy foods that fight inflammation are appetizing and easily available. Your best chance to live a long and active life is to avoid unhealthy foods that cause weight gain and inflammation, and educate yourself about which foods provide proper nutrition and antioxidants to help fight disease.

Getting The Right Vitamins And Minerals?

As an older adult, your doctor might suggest you need a little extra help getting  the right vitamins and minerals you need to be healthy.right vitamins and minerals

Vitamins and minerals keep your body healthy and help it work the way it should as you age. According to the National Institute on Aging, vitamins can help your body acquire energy from food, resist infections, keep your nerves active, and encourage proper blood flow. To promote a healthy lifestyle as you age, it’s important to pay close attention to which nutrients and vitamins are most important for your body.

Here are some of the right vitamins and minerals for you should be looking for as a senior.

Vitamin D
According to Age UK, our body makes up most of its vitamin D from simply soaking up the sunshine. However, adults aged 65 and older are at risk of becoming vitamin D deficient because of a lack of exposure to sunlight. But vitamin D is not only absorbed through sunshine, it is also found in foods such as oily fish, eggs, yogurt and fortified cereals. However, adding these foods to your diet may not help you meet your vitamin D needs alone. The NIH said seniors aged 50 to 70 need at least 600 International Units and seniors older than 70 need at least 800 IU. Neither age group should ever take more than 4,000 IU, as too much vitamin D can actually be harmful to your health.

Vitamin B6
Vitamin B6 helps the body produce neurotransmitters, which carry signals from one nerve to another. It is also needed for normal brain development, according to the University of Maryland Medical Center. People who are not getting enough vitamin B6 are also at higher risk of heart disease. As an older adult, you should consider incorporating more dietary sources of B6 into your diet. Great food sources of this vitamin include poultry, tuna, salmon, milk, cheese, beans and carrots.

Vitamin C
Vitamin C is an antioxidant that can help fight disease and infection and it also help aids healing, according to Age UK. Just by eating five or more portions of fruits and vegetables a day, you can get the proper amount of vitamin C you need to keep a healthy immune system. It’s recommended to incorporate citrus fruits, strawberries, mangoes, bell peppers and tomatoes as they are all great sources of vitamin C.

Calcium
Calcium is an important mineral that promotes strong bones and teeth, according to the NIH. As an older adult, your risk for osteoporosis and bone loss increases, so it’s important to make sure you are getting the recommended amount of calcium in your system. The easiest way to consume calcium is through milk and dairy products, but you can also acquire it from tofu, dark-green leafy vegetables, soybeans and salmon. The recommended amount for women and men differs:

  • Women aged 51 and older: 1,200 mg/day
  • Men aged 51 to 70: 1,000 mg/day
  • Men aged 71 and older: 1,200 mg/day.

Healthy Eating As You Get Older

Healthy eating as you get older can make a difference in your health, help to improve how you feel, and encourage a sense of well-being.      eating well as you get older

Nutrients

  • Obtain nutrients needed by the body such as potassium, calcium, vitamin D, vitamin B12, minerals, and fiber.
  • Lose weight or maintain a healthy weight
  • Reduce the risk of developing chronic diseases such as high blood pressure, diabetes, hypertension, and heart disease.If you have a chronic disease,  healthy eating as you get older can help to manage the disease.
  • Meet individual calorie and nutrition needs.
  • Help to maintain energy levels.

Special Nutrition Concerns for Older Adults

Our daily eating habits change as our bodies get older. Make small adjustments to help you enjoy the foods and beverages you eat and drink.

  • Add flavor to foods with spices and herbs instead of salt and look for low-sodium packaged foods.
  • Add sliced fruits and vegetable to your meals and snacks. Look for pre-sliced fruits and vegetables on sale if slicing and chopping is a challenge.
  • Ask your doctor to suggest other options if the medications you take affect your appetite or change your desire to eat.
  • Drink 3 cups of fat-free or low-fat milk throughout the day. If you cannot tolerate milk try small amounts of yogurt, butter milk, hard cheese or lactose-free foods. Drink water instead of sugary drinks.
  • Consume foods fortified with vitamin B12, such as fortified cereals.

Be Active Your Way

Focus on maintaining a healthy body weight. Being physically active can help you stay strong and independent as you grow older. If you are overweight or obese, weight loss can improve your quality of life and reduce the risk of disease and disability.

  • Adults at any age need at least 2 ½ hours or 150 minutes of moderate-intensity physical activity each week. Being active at least 3 days a week is a good goal.
  • Find an activity that is appropriate for your fitness level. If you are not active, start by walking or riding a stationary bike. Strive for at least 10 minutes of exercise at a time and be as active as possible.
  • Include activities that improve balance and reduce your risk of falling such as lifting small weights. Add strength building activities at least 2 times per week.
  • Being active will make it easier to enjoy other activities such as shopping, playing a sport, or gardening.
  • If you are not sure about your level of fitness, check with your doctor before starting an intense exercise program or vigorous physical activity.

Eating Pulses Lose Weight & Reduce Cholesterol

A new study published in the American Journal of Clinical Nutrition, has revealed that not only does eating pulses help you to lose weight, they also help you to keep it off. Just three-quarters of a cup (1 serving) of chickpeas, lentils, beans or peas has been shown to contribute to moderate weight loss, by keeping you feeling fuller for longer on less calories. The new study has also shown that eating pulses also reduces ‘bad cholesterol’.

Eating Pulses Helps You Feel Fullereating pulses

The study, lead by Dr Rusell de Souza from the  Li Ka Shing Knowledge Institute of St Michael’s Hospital in Toronto, Canada, observed the results of adding one serving of pulses to 1000 adults daily diets. Over six weeks both men and women lost an average of half a kilogram. Unlike the majority of weight loss programs , this was achieved with little effort paid to cutting down on other foods. The study also indicates that eating a serving of pulses makes people feel fuller than if they were to eat a control diet.

Dr de Souza says; “Despite their known health benefits, only 13 per cent of Canadians eat pulses on any given day and most do not eat the full serving. So there is room for most of us to incorporate eating pulses in our diet and realise potential weight management benefits.”

Eating pulses was also shown to reduce ‘bad cholesterol’ by 5%. ‘Bad cholesterol’ (LDL) is defined as the cholesterol that contributes to the creation of plaque which clogs arteries and makes them less flexible.

Dr de Souza explains that most weight loss programs fail due to the fact that individuals struggle to feel full when eating a control diet and experience cravings. Pulses could be an effective solution to this problem.

“This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31%, which may indeed result in less food intake,” he says, “Though the weight loss was small, our findings suggest that simply including pulses in your diet may help you lose weight, and we think more importantly, prevent you from gaining it back after you lose it.”

5 Best Skin Anti Aging Supplements

5 Anti Aging Supplements For The Skin That Work  anti aging supplements

A better-skin pill only sounds too good to be true. A handful of lab-tested natural nutrients have proven their powers to stave off signs of aging like wrinkles, brown spots, and dullness. And researchers aren’t the only ones paying attention to the capsules: “These are becoming more and more popular with consumers and doctors,” says Patricia Farris, MD, clinical associate professor of dermatology at Tulane University. “Supplements are here to stay.”

The following 5 supplements may be worth adding to your anti aging beauty regimen—just be sure to get the nod of approval from your medical practitioner first.

Polypodium Leucotomos Extract (PLE)-Anti Aging Supplement
Protects against: Sun damage, discoloration, and sagging skin
In a Journal of Photochemistry and Photobiology study, this extract—which comes from a Central American fern—helped preserve human skin’s fibroblasts, which build and restore collagen to help combat wrinkles and sagging skin. And recent research in the International Journal of Dermatology suggests that the extract prevents sun damage by increasing the dose of UV radiation it takes to make skin burn, explains Gary Goldenberg, MD, an assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai. “The hope is that this, in turn, will reduce the risk of skin cancer.” The icing on the cake? “The wonder-tablet can keep skin tone even, too,” adds Farris.
Recommended dose: 500 mg before sun exposure

Vitamin C-Anti Aging Supplement
Protects against: Wrinkles and dullness
“Oral and topical vitamin C has been shown in clinical studies to decrease oxidative stress in cells, which helps cells to grow normally,” says Goldenberg, who regularly recommends the supplement to his patients. This helps cells regenerate and produce healthier skin, pumping the brakes on wrinkles and making your complexion more vibrant.
Recommended dose: 100 mg per day

Vitamin E-Anti Aging Supplement
Protects against: Environmental skin damage and dullness
“Research shows that vitamin E has antioxidant and anti-inflammatory properties,” Goldenberg says. Both factors are important in skin regeneration and cell turnover, the process in which dead skin cells slough off and healthier, more radiant cells take their place. Goldenberg says the vitamin also protects skin from wrinkle-forming UV radiation and environmental damage.
Recommended dose: 200 IU per day

Glucosamine-Anti Aging Supplement

Protects against: Fine lines and sagging skin
Although there’s more research on the amino acid as a topical ingredient, a study published in the Journal of Dermatologic Treatment showed a 34% reduction in visible wrinkles and fine lines in participants who ingested it. A review of glucosamine in The Journal of Cosmetic Dermatology suggested that it can accelerate wound healing, improve skin hydration, and decrease wrinkles when taken as a supplement. How? “Glucosamine is a building block for skin-plumping hyaluronic acid,” says Farris.
Recommended dose: 1,500 mg per day

Coenzyme Q10-Anti Aging Supplement
Protects against: Wrinkles
Similar to vitamins C and E, coenzyme Q10 is a nutrient that can help contribute to the overall health and appearance of your skin. “Like other antioxidants, it helps cells turn over and reduces cellular damage,” says Goldenberg. But it has also shown promise as a particularly effective youth-booster: In a Japanese trial, adults who took oral coenzyme Q10 reported a reduction and wrinkle depth, volume, and area after just two weeks.
Recommended dose: 200 mg per day