Younger By The Day™ Presented by Jayney Goddard

Transcription

Younger By The Day™
Presented by Jayney Goddard
President, The Complementary Medical Association
What we’ll cover today:
• Why should we care about ageing?
• What is ageing?
• Why do we age?
• Are there any ‘cures’ for ageing?
•
The current global anti‐ageing market is worth well over £200 Billion ++++ – and growing so fast that it is actually impossible to work out what it is really worth – day to day – as the growth is exponential.
•
Most of this business is focused on pharmaceutical anti‐ageing interventions.
•
However . . . .
Ageing is an ‘Holistic’ Phenomenon
• As we are all aware, ageing doesn’t just happen to one part of the body – while the other parts remain unaffected.
• Logically – the only way to really get to grips with understanding ageing is to look at what happens to us – as ‘complete biological systems’ or – as we in complementary and integrated medicine call it – ‘taking the holistic view.’
• For this reason, Complementary Medical practitioners stand to be one of the most important factors in helping people to get to grips with successful – healthy ‐ ageing.
• Because we work holistically – and understand how to fully integrate a wide range of approaches ‐ we will be of incalculable value in the massively growing anti‐ageing sector.
The Conventional Pharmaceutical Approach?
• Conventional Medicine divides people up into discrete ‘parts’ –
there’s no ‘joined up thinking’ or holistic understanding of the ‘human being’ going on.
• As long as this paradigm or worldview remains, conventional medicine will never really be able to fully address the ageing issue.
Plus the fact that only 11% of conventional medical approaches work*
*According to the British Medical Association’s Clinical Evidence Website
First – Back to Basics . . . . .
Why should we care about ageing?
•
The fact is that aging is both a blessing and a curse.
•
Our population is growing older – but we are not growing healthier. Chronic degenerative (lifestyle) diseases are on the increase.
•
So as we get older – unless we do something pretty smart – right away – the future doesn’t look too bright.
Furthermore . . . . . •
Financial constraints mean that many of us will have to continue to work – well past the current retirement date. Who knows if there will be a state pension then?
•
If we have to stay in the workforce we’ll have to compete with much younger people.
•
Research shows that recruiters preferentially hire people who look ‘young’ – as this youthful appearance is associated with being more energetic, committed and a whole host of other ‘positive’ personality traits.
•
So, to ‘compete’ in the workforce we need to be as fit and healthy as possible – but also to look as good on the outside as we do on the inside.
•
But hang on . . . . Aside, from ‘competing in the workforce’ – isn’t it just wonderful to be well, healthy, happy, have better cognitive function, deal with stress more effectively, be resistant to disease, have a better quality of life and so on . . . . .
•
All these and more are realistically achievable with a carefully crafted Natural Anti‐Ageing Approach.
What is ageing?
• Chronological ageing is simply how old we are in years – it means nothing – unless you want it to!
• Biological ageing is loosely explained as the progress of our body/mind systems over time towards decay and eventually death.
Why do we age?
• We age biologically in a number of ways: Four of the most important theories of ageing include: • Oxidisation
• Glycation
• Telomere Shortening
• The Hayflick Theory
Oxidisation
•
This now very famous theory of aging was developed by Denham Harman MD at the University of Nebraska in 1956. •
The term ‘free radical’ describes any molecule that has a free electron, and this property makes it react with healthy molecules in a destructive way. •
It ‘steals’ electrons from other molecules to try to balance itself – leaving the other molecule ‘unbalanced’ – and this becomes another free radical.
Oxidisation Continued:
•
It is known that diet, lifestyle, drugs (e.g. tobacco and alcohol) and radiation etc., are all accelerators of free radical production within the body. •
Free radicals can be transformed by free‐radical scavengers (anti‐oxidants). Substances such as beta carotene, vitamin C, vitamin E, grape seed extract and so on are all powerful antioxidants.
Let’s look at Glycation next . . . •
The Glycation Theory of Aging is also referred to as the ‘Cross Linking’ Theory of Aging. In this theory, the excessive binding of glucose to protein (in the presence of oxygen) causes various problems. This cross‐linking is also known appropriately as Advanced Glycation End‐products or ‘AGEs’.
•
Once sugars bind to proteins, the protein becomes impaired and is unable to perform as efficiently. Glycation disorders include senile cataracts, hardening of the arteries and the appearance of tough, leathery and yellow skin.
AGEs
•
You can see cross‐linking in action when you bite into an apple and watch the oxygen in the air react with the glucose in the apple as it turns yellow and brown and eventually becomes tough.
•
Type 2 Diabetes is often viewed as a form of accelerated aging and the imbalance of insulin and glucose tolerance leads to numerous problems; these have been called Syndrome X. In fact, diabetics have 2‐3 times the numbers of cross‐linked proteins when compared to their healthy counterparts –
causing them to age faster.
• AGEs may also be responsible for cardiac enlargement and the hardening of collagen, which can lead an increased likelihood of a cardiac arrest.
• AGEs have also been implicated in renal disorders.
• It is also theorized that sugars binding to DNA may cause damage that leads to malformed cells and thus cancer.
Lets now look at The ‘Teleomere
Shortening’ Theory of Ageing
Telomeres can be likened to the ends of shoelaces – the little plastic bit that stops the lace from fraying – in fact they are actually sequences of nucleic acids that extend from the ends of chromosomes and they shorten every time a cell divides. • This shortening of telomeres is believed to lead to cellular damage due to the inability of the cell to duplicate itself correctly. • Each time a cell divides it duplicates itself a little worse than the time before, ‐ a bit like taking a photocopy of a photocopy and so on – and this eventually leads to cellular dysfunction, aging and ultimately cell death.
Telomerase
•
One of the key elements in rebuilding the disappearing telomeres is the enzyme telomerase, an enzyme so‐far only found in ‘germ’ (ovary and sperm) cells and cancer cells. •
Telomerase appears to repair and replace telomeres helping to re‐regulate the ‘clock’ that controls the life‐span of dividing cells (this is known as the Hayflick Limit – we’ll come on to this later).
• In future protocols it may be possible to introduce safe forms of telomerase and one company in particular has already isolated a molecule from Astragalus which acts as a telomerase activator. The Hayflick Theory of Ageing
•
In 1961, Dr. Hayflick theorized that human cells’ ability to divide is limited to approximately 50‐times, after which they simply stop dividing (and subsequently die).
•
Dr Hayflick showed that nutrition has an important effect on cells, with overfed cells dividing much faster than underfed cells. The Hayflick Limit and Caloric Restriction
•
We know that calorie restriction in animals significantly increases their life‐span. In essence, animals that are fed less live longer. Is this because they are subject to less free radical activity and therefore less cellular damage? Or is it that insulin and glucose damage is less prevalent in them than in overfed animals? Possibly it is a combination of these factors and others.
•
Whatever the answer is, The Hayflick Limit indicates the need to slow down the rate of cell division if we want to live long, healthy lives. Cell division can be slowed down by diet and lifestyle etc., but it is also surmised that cell‐division can be improved with many of the protocols of the other aging theories we’ve looked at. •
Here’s where complementary and natural healthcare approaches come in:
• As mentioned at the beginning of this lecture I firmly believe that complementary and integrated medical practitioners have an important role to play in helping our clients to ‘rewind their biological clocks’.
• There is no doubt that we are ideally poised to be able to help clients implement the key lifestyle changes that reduce oxidisation, glycation, lengthen telomeres and slow down the rate at which cells divide and thus age. This is not pie in the sky, wishful thinking – this is supported by evidence!
So, Let’s Look at Some “Cures” for Ageing! • First let’s consider what we can do to stop oxidisation:
• First and foremost, we need to ensure that we are taking in sufficient amounts of bioavailable anti‐oxidants.
• Naturally – the best way to do this is . . . . .
Naturally!
Pretend You’re a Vegetarian!
• Vegetarians, in the main, tend to eat higher quality plant based diets. Most vegetarians tend to get at least their ‘5 a day’ portions of fruit and veg.
•
So, by pretending to be a vegetarian – even if you also add fish, meat or dairy to your diet –
you’ll be predominantly eating veggies.
This is NOT what we mean by eating a vegetarian diet:
Neither is this . . . . Specific Anti‐Oxidant Supplements to Combat Ageing Caused by Oxidisation
• No matter how good your diet is – the fact remains that if you live in a stressed‐out ‘Western’ society, you’ll be prone to stress and this – appropriately ‐ causes massive oxidative stress in your body.
• Therefore, with the best will in the world, it is unlikely that you’ll actually manage to get the amounts of anti‐oxidants that you need from your diet alone.
What Should You Add . . . . •
I believe in “food‐state” supplements i.e. those that your body recognises as ‘food’ (as opposed to synthetic supplements which are at best a waste of money – and at worst are actually harmful!)
•
To combat ageing from oxidisation, you need to ensure that you are getting sufficient Vitamins A,C and E, along with the co‐factors and minerals that allow the body to actually use them efficiently.
How Do We Combat Glycation?
•
The best way to combat the damage that Advanced Glycation End Products (or AGEs) do in the body is to keep your blood sugar levels under control. This will help to reduce the ‘cross linking’ or stiffening that occurs when sugars attach themselves to proteins.
•
The really great news is that the damage done by AGEs can really be reversed very effectively – and fast!
Diet and Other Approaches
•
Following a lower carbohydrate diet (i.e. pretending you are a ‘good’ vegetarian will help to keep your blood sugar levels under control – and will also help to keep your insulin levels normal too. •
(Insulin resistance is a major factor in ageing as it causes sugars to circulate in your bloodstream that cannot be utilised by cells for energy –
thus they just ‘hang out’ until they encounter a protein. Then they combine with it – quite promiscuously – and Bob’s your uncle – you’ve got raging AGEs!)
Natural Anti‐Ageing Tricks:
• Adding cinnamon to your food dramatically increases insulin sensitivity. Just half a teaspoon a day can increase insulin receptivity by over 50%!
• Chromium at a dose of 200mcg a day also increases insulin sensitivity.
Drink Coffee and Tea
•
Coffee decreases insulin resistance AND the risk of developing Type 2 diabetes by 25% ‐ but only if you don’t add sugar.
•
(By The way . . . . . Sugar in drinks dramatically increases the risk of pancreatic cancer – people who drink fizzy or syrup based drinks increase their risk of pancreatic cancer by 90% above those who have never drunk these drinks.
•
Tea , whether black, green or white increases insulin sensitivity ‐ and has a whole host of other major health benefits (Including enormous anti‐oxidant activity!)
Exercise to Reduce AGEs
•
Research shows that just 30 minutes a day of exercise dramatically improves insulin sensitivity. This kind of exercise is easy to get –
walking to work, taking the stairs instead of the lift, parking your car a bit further away from the grocery store entrance. •
It all counts! Exercise is cumulative. But – if you exercise intensely this will produce free radicals – so you need to ensure that you take anti‐oxidants both before and after exercise to reap the full anti‐
ageing benefits. (The exception to this is “HIITs” which removes glucose from your blood stream.)
Being a Couch Potato Doesn’t Help:
•
A study published in May in the journal 'Medicine and Science in Sports and Exercise', reported, unsurprisingly, that men who sit the most have the greatest risk of heart problems. •
Men who spent more than 23 hours a week watching TV and sitting in their cars (as passengers or as drivers) or in front of computers, had a 64% greater chance of dying from heart disease than those who sat for 11 hours a week or less. So far ‐ so logical ‐ however ‐ here's where the research becomes rather surprising:
•
Many of the men who sat long hours and developed heart problems also exercised. Quite a few of them did so regularly
and led active lifestyles. •
The problem was that the men worked out, but then sat in cars and in front of televisions etc. for hours, and their risk of heart disease soared, despite the exercise. Worryingly, their workouts did not counteract the ill effects of sitting.
Now let’s look at how we can combat cellular ageing
•
So far – the best researched method for extending the life of cells, insects, animals and most probably humans is “caloric restriction” or “CR” that we just touched on earlier.
•
This is where you take in around 25% fewer calories than normal.
•
CR is NOT ‘dieting’ – rather it is a systematic and very carefully controlled reduction of overall calorie intake while maintaining an exceptionally high quality diet – with excellent nutritional value.
Does CR Actually Work?
• CR research has been around now for quite some time and experiments indicate that it does actually work – but as always “More Works Needs To Be Done”.
• So far, what we know is that CR doesn’t only extend 'average life‐
span' (the average number of years an animal or human is expected to live), but it also prolongs the 'maximum life‐span', which is the maximum number of years a particular species can possibly reach. • The human average life‐span is around 78 years, whereas the maximum human life‐span is around 120 years. • Aside from helping us to live longer, CR also prolongs the 'health‐span' which is the number of years an organism can live without any major chronic disease.
• After a period of time on the CR programme, several biomarkers of aging return to normal levels and the animal (or human) looks and is healthy.
• Research performed at the National Institute of Aging shows that many of the beneficial effects of CR are seen in mice, rats, primates and even humans. So – if CR works – why aren’t we all doing it?
• Because it is very, very difficult!
• To do CR properly you have to dedicate your life to measuring and weighing and recording every single thing that passes your lips!
• It just isn’t practical for the vast majority of people
Are there any ways of ‘tricking’ your body into thinking you are doing CR –
without actually doing it?
•
Luckily – Yes! And the answers lie in our field:
•
Calorie Restriction Mimetics (CRM) are compounds which mimic the actions of CR. In other words, the administration of a CRM results in the same physiological changes seen in CR itself.
•
If CRMs work the way they are intended to work, the big bonus in terms of human patients, would be that there is no need for lengthy fasting periods. One of the best researched CRMs: Resveratrol
• Found mainly in red wine (from the skin of unripe red grapes), resveratrol is a polyphenol plant chemical with proven beneficial cardiovascular effects. What is more, resveratrol is a potent CRM.
Other CRMs?
• Reduce overall caloric intake by green juice fasting one day a week.
• Although this is not as totally effective as ‘real CR’ – the fact that you are resting your system – plus removing a significant number of calories from your diet –
makes a great contribution to overall calorie intake.
More Proven Anti‐Ageing Techniques: Meditation
• Stress – of all kinds contributes dramatically to chronic disease and ageing.
• One of the very best – proven – ways to reduce our susceptibility to stressors is by practising meditation.
• All kinds are great – but Dr Herbert Benson’s “Relaxation Response” has been well researched – and it works!
Tai Chi & Yoga
• Both of these are PROVEN Anti‐Agers!
• They both reduce susceptibility to stress –
AND they improve balance, flexibility – and if you look into the reasons why certain Tai Chi/Qi Gong forms and yoga asanas were developed it becomes very clear that these are intended to be ‘medicinal’.
Sociability
• One of the most powerful anti‐ageing strategies for us all is being sociable –
hanging out with our friends – having a laugh! (Yes this is RESEARCHED data!)
Dance!
• Yes – another well researched – proven ‐
Natural Anti‐
Ageing strategy!
Music
It doesn’t matter what your preference is – listening to the music you listened to when you were a teenager resets your biological clock to that time –
and the results are measureable!
So if you listened to:
Or, if you’re REALLY young . . . . .
All of these will ‘Reset YOUR Body Clock!’ helping YOU to get
“Younger By The Day”
™
Jayney Goddard
Jayney@The‐CMA.Org.UK
T h e
C o m p l e m e n t a r y
M e d i c a l
A s s o c i a t i o n
Younger By The Day
™
Arterial stiffness
¾its importance to
your health
¾how to measure it
¾how to improve it
‘Younger by the day’
Kensington, November 19, 2010
Phil Micans, MS, PharmB.
International Antiaging Systems
Copyright 2010:
www.antiaging-systems.com
Copyright 2010:
Cardiovascular disease is still the
number one killer in the west
Copyright 2010:
CVD robs us of vital optimal health years
Traditional risk factors for CVD
Controllable
Uncontrollable
Bugger
off!
Age
Gender
Family history
Race
Smoking
High blood
pressure
High blood sugar
Obesity
Physical inactivity
Stress
Copyright 2010:
Source: Framingham, MA, USA: 50-year heart study
Novel risk factors for CVD
Numerous factors are implicated including:
•Homocysteine
•HbA1c (seemingly more so for women than men)
•Fibrinogen
•C-Reactive Protein (CRP)
•Platelet aggregation (blood viscosity)
•Heart strength (its pumping efficiency)
•Blood pressure
•Cholesterol (LDL/ HDL ratios, plus size of molecules)
Atherosclerosis is the most common form
affecting > 90% patients, triggered by:
•Calcification/ plaque
•Fatty deposits
•Narrowing and hardening of arteries
•Poor endothelial function
Copyright 2010:
The dreaded cholesterol...
Copyright 2010:
The cholesterol con...
•
•
•
•
•
•
Raised LDL
Lowered HDL
Raised blood pressure
Raised fibrinogen
Raised PA1 (a clotting factor)
Raised Von Willibrand levels
(a clotting factor)
• Raised Lp(a)- a clotting
factor
Copyright 2010:
A man is as old as his artery
Stated by Dr. Thomas Sydenham in the 17th Century
Copyright 2010:
Source: US National Institute on Aging
Dr. Kenneth Kensey’s opinion
• Blood viscosity
– Aspirin
– Resveratrol
– Give blood
• Arterial stiffness
– More follows!
Copyright 2010:
Pulse wave velocity and survival
Copyright 2010:
Source:
ESRD, Blacher et al. Circulation, 1999
A non-invasive method
infra-red
transmitter
receiver
LIGHT
ABSORBANCE
Variable
Pulsatile arterial blood
(AC)
Non-pulsatile arterial blood
Venous and capillary blood
Fixed
(DC)
Copyright 2010:
Tissue
It’s called Photopletysmography!
An AWV test is simple
•
•
•
•
•
•
•
•
Fast
Painless
Non-invasive
Automated
Portable
Cost effective
Windows compatible
Provides other key
results:
o
o
o
o
o
o
o
Oxygenation
Blood pressure
Body Mass Index (BMI)
Heart rate
Stiffness index
Reflective index and
Vascular age comparison
Copyright 2010:
DOH!
Even Homer can use one!
Arterial Wave Velocity background
•
Clinically proven in over 4 years of trials at St. Thomas’ Hospital.
•
Utilises the technology of arterial wave velocity, (also known as aortic
pulse contour analysis) which is backed by more than 26 published
studies over the past 10-years.
•
The key output is the stiffness index (SI). An accurate marker of the
patient’s current arterial flexibility and hence CVD condition.
•
In addition, the patient’s results can be compared against a clinical
database of chronologically equivilant persons to determine their
comparative vascular biological age.
•
With the biological age, the patient understands if their cardiovascular
system is working as efficiently as their chronological age, or that of
someone older or younger.
•
Helps to determine the effectiveness of treatment.
Copyright 2010:
AWV is clinically & scientifically proven
Biological age
Copyright 2010:
AWV method of operation
Arterial wave velocity uses the
characteristic of the arterial pulse to
derive indices related to arterial
stiffness and arterial tone.
The pulse distorts the arterial wall
and the distortion travels at a speed
determined by the stiffness or
elasticity of the wall.
Reflections then occur when
vessel changes in some way.
Copyright 2010:
the
The arterial pulse differs in
different locations due to
wave propagation and
reflections.
A good location to measure
the arterial pulse is in a digit
where it is easy to access.
Copyright 2010:
As the heart expels blood, it
distorts the arterial wall
creating an arterial pulse, the
arterial pulse starts to
propagate throughout the
arteries.
At the finger we see the pulse
starts to form.
Copyright 2010:
When the pulse encounters diameter
changes and arterial bifurcations, it
gets reflected back and a large wave
reflection is generated in the lower
torso.
At the finger, the pulse continues to
form.
Copyright 2010:
The reflected wave propagates back
up into the aorta and then into the
upper arm.
At the finger, the reflected pulse
now starts to appear.
Copyright 2010:
The direct wave and the reflected
wave begin to add up together.
The result is the formation of two
individual peaks.
Copyright 2010:
Finally the completed digital pulse
is formed.
At the finger the final wave forms
look like this.
Copyright 2010:
Making waves
Copyright 2010:
Examining the wave form
less stiff → slow
stiff → fast
Copyright 2010:
A greater stiffness means a lower PTP time
Guess what?
Arterial stiffness is age related!
PPT
Age: 60 yrs
PPT = 147 ms
SI = 12.2 m/s
Age: 45 yrs
PPT = 270 ms
SI = 6.8 m/s
Age: 29 yrs
PTT = 346 ms
Source: Millasseau et al., Clin. Sci., 2002
Copyright 2010:
SI = 5.4 m/s
Cross-linking and AGE
Copyright 2010:
AGE = (Advanced Glycated End-products)
Results with placebo
Copyright 2010:
Results with resveratrol
Copyright 2010:
The impact of 45 mg of resveratrol daily
Results with carnosine
Copyright 2010:
The impact of 300 mg of carnosine daily
Results with aminoguanidine
Copyright 2010:
The impact of 225 mg of aminoguanidine daily
Why do these supplements lower SI?
We’ve discovered a number of substances that significantly and quickly
improve the Stiffness Index: The most significant to date have included:
•Aminoguanidine (related to metformin)
•L-Carnosine (beta alistine)
•Pyridoxamine (the rarest form of B6)
•Resveratrol (red grape skin constituent)
•Arginine (aminoacid that dilates blood vessels)
oPlatelet aggregation, (e.g. improved/ smoother blood flow) can also be induced
through supplements that induce nitric oxide release such as large doses of
arginine, however these approaches tend to more fleeting (i.e. not so long lasting).
oGlycosylation, through the inhibition and possibly even breakage of existing
cross links may be the key function of the above list, although we also surmise that
prevention of the binding of cholesterol could also be a significant factor.
Copyright 2010:
Everyone
is interested in their heart health
•Anti-ageing medicine needs good
early-warning diagnostics in order
to improve and maintain health to
ensure that the lifestyle, protocols
and products being used are
effective.
•Arterial wave velocity is an ideal
example of the kind of technology
that will do just that.
Copyright 2010:
Everybody wants to have a healthy heart
My daughter Melindaaged 3 and a half!
Good afternoon!
Copyright 2010:
Younger By The Day
™
Nutrition Solutions for
Youthful Skin
Presentation by Holly Taylor
BSc(Hons) DipCNM MBANT NTCC
Copyright 2010
Skin Ageing
Skin Ageing
• Collagen and elastic fibres
decrease in number, stiffen, break
apart and become disorganised
• The ability to replace collagen and
elastic fibres reduces
• Immune cells in the skin decrease
in number and efficiency
• Oil glands decrease in size
Skin Ageing
• Sweat production decreases
• Skin pigmentation changes
• Walls of blood vessels in the
skin become thicker
• Subcutaneous fat is lost
• Skin becomes thinner
• Healing ability reduces
Factors that
Accelerate Skin
Ageing
Sun Damage
• Sun damage leads to:
– High levels of DNA-damaging free radicals
– Reduced immune system function
– Degeneration of collagen and elastic fibres
•
Result = Thinner skin, reduced capacity for repair
and increased risk of skin cancer
9Avoid prolonged exposure to the sun and
protect your skin inside and out
Smoking
• Smokers as young as twenty can show early signs
of skin ageing
• Smokers are more likely to develop deeply
wrinkled, leathery skin and a yellow complexion
• Smoking leads to:
– Increased levels of damaging free-radicals
– Depletion of vital skin-supporting antioxidants
9 Quit smoking to avoid these changes
Alcohol
• Alcohol contributes to ageing skin by:
– Dilating small blood vessels
– Increasing blood flow near the skin’s surface
– Clogging up the liver
• Result = Blood vessels become permanently
damaged, creating a flushed appearance and
toxins have to be excreted through the skin
9 Limit alcohol to special occasions
Extreme Temperatures
• Cold temperatures can contribute to ageing skin
by making it dehydrated and cracked
• But dry, heated rooms can be equally detrimental
9Avoid extremes of temperature and protect
your skin with an appropriate moisturiser
Stress
• Stress impacts on skin health by:
– Depleting the body of nutrients
– Interfering with sleep
– Encouraging negative facial expressions
• Result = Dark circles, bags under the eyes and
extra wrinkles!
9 Minimise stress to aid sleep and reduce
frown lines!
Anti-Nutrients
Sugar – Promotes acidity,
inflammation and ageing,
especially in the skin
Artificial Sweeteners – Increases
toxic workload for the liver
Processed foods – Stripped of
nutrients, can be high in sugar,
salt and toxins
Anti-Nutrients
Red meat and pork – Acid-forming and difficult to
digest
Stimulants – Dehydrate the body and skin
9Reduce these factors in your diet as much as
possible
Protecting the
Skin From AgeRelated Changes
Skin Protection
• The key to slowing skin ageing is to:
9Ensure a good supply of essential nutrients
to the skin
9Support toxin elimination
9Aid skin hydration with water
and beneficial fats
9Boost antioxidant defences
9Support the structural health of the skin
Key Skin Nutrients
• Vitamin A – Sun Protection, oil gland regulation
• Vitamin D – Sun protection, skin renewal and
immune support
• Vitamin E – Antioxidant
• Vitamin C – Recycles vitamin E, collagen
production
• B Vitamins – Skin renewal and repair
• Calcium – Helps maintain skin barrier integrity
Key Skin Nutrients
• Zinc – Antioxidant defences, skin repair
• Copper – Collagen production
• Selenium – Antioxidant defence systems
• Sulphur – Needed to make dermatan sulphate
• Silicon – Needed to make collagen, keratin and
hyaluronic acid
Support Toxin Elimination
• To support the skin, it’s vital that the body’s other
elimination routes are working properly, including:
– The digestive system
– The liver
– The kidneys
– The lymphatic system
9Use a skin-specific multi which also contains
nutrients to support digestion and elimination
Water
• Necessary to flush toxins out of the body
• Toxin build up can lead to skin breakouts or
inflammatory flare-ups
• Proper hydration can also help to reduce dryness
and circles under the eyes, as well as helping to
make skin appear plumper
9Aim to drink six to eight glasses of filtered or
bottled water and/or beneficial herbal teas
each day
Essential Fats
• EFAs are needed to:
– Build for healthy cell membranes – Keep cells hydrated
– Keep cell membranes flexible – Aid nutrient delivery
– Balance inflammation
9 To keep membrane healthy, add 1-2 tbsp of
organic omega oil to food daily
9 To keep inflammation in check, include oily
fish three to four times a week
Antioxidants
• Molecules that can ‘mop
up’ free radicals
• Can be
– Vitamins
– Phytochemicals
– Made in the body – requires
certain amino acids and
minerals
Tips for Boosting Antioxidants
9Three different colours of
vegetable at lunch and dinner
9Regular vegetable juice or
green smoothie
9Snack on low GI fruit
9Take an plant based antioxidant
complex
9Supplement with astaxanthin
Astaxanthin
• Pigment that makes flamingos and salmon pink!
• One of the most powerful antioxidants
• Trials show it can reduce visible signs of sun
damage, improve skin dryness, reduce wrinkles
and improve skin elasticity by protecting the skin
from free radicals
9 Take 4mg/day combined in a supplement with
skin superfoods, e.g. tomato and blackcurrant
Skin Superfoods
• Dark berries – rich inflammation
fighting and blood vessel supporting
anthocyanidins.
9 Add half a cup of dark berries daily
• Oily fish – good source of omega 3
fatty acids.
9 Aim to eat three to four portions
of oily fish per week
Skin Superfoods
• Leafy green vegetables – Rich
in vitamins, minerals, lutein and
blood-cleansing chlorophyll
9 Eat at least twice a day
• Avocados – A great source of
vitamins, potassium and
monounsaturated fats
9 Include three times a week
Skin Superfoods
• Pumpkin seeds – An excellent source of
zinc, vitamin E and omega fats
9 Include seeds/butter three to four times
a week
• Tomatoes – the best source of the
anti-ageing antioxidant lycopene
9 Opt for a tomato-based dish
three to four days a week
Skin Superfoods
• Walnuts – packed with omega 3 and
vitamin E
9 Include the nuts, oil or butter three
to four times a week
• Acerola cherries – one of the best
sources of antioxidants and vitamin C
9Include on a daily basis
Skin Superfoods
• Orange vegetables – packed with beta
carotene, great for natural sun
protection
9Include orange vegetables daily
•
Green tea – Crammed with
antioxidants, helps to reduce
inflammation and promote detox
9Swap your tea/coffee for green tea
Collagen Supplements
• Ability to replace collagen reduces with age
• This can lead to easy bruising, visible veins,
reduced healing ability and wrinkles
• Taking a collagen supplement can help to support
collagen production in the body, improving skin
strength and appearance
9Take 1200-3600mg of a collagen supplement or
drink that also contains vitamin C
Hyaluronic Acid Supplements
• Vital for maintaining moisture in the skin
• Hold 1000 times its weight in water
• Levels decrease with age, so supplements can be
a useful way to keep skin looking plump
9Take 50-100mg hyaluronic acid in combination
with vitamin C.
9Also available as part of a collagen supplement
Vitamin K2 Supplements
• Helps prevent soft tissue calcification by activating
a protein called matrix-GLA-protein (MGP), which
is found in the skin and blood vessels
• Result is:
– Improved nutrient delivery to the skin
– Improved appearance of veins
– Soft and supple skin
9The optimum dose of vitamin K2 is 45mcg/day
Younger By The Day
™

Younger By The Day™ Presented by Jayney Goddard

Transcription

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