Younger By The Day™ Presented by Jayney Goddard
Transcription
Younger By The Day™ Presented by Jayney Goddard
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: www.antiaging-systems.com Cardiovascular disease is still the number one killer in the west Copyright 2010: www.antiaging-systems.com 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: www.antiaging-systems.com 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: www.antiaging-systems.com The dreaded cholesterol... Copyright 2010: www.antiaging-systems.com 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: www.antiaging-systems.com A man is as old as his artery Stated by Dr. Thomas Sydenham in the 17th Century Copyright 2010: www.antiaging-systems.com Source: US National Institute on Aging Dr. Kenneth Kensey’s opinion • Blood viscosity – Aspirin – Resveratrol – Give blood • Arterial stiffness – More follows! Copyright 2010: www.antiaging-systems.com Pulse wave velocity and survival Copyright 2010: www.antiaging-systems.com 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: www.antiaging-systems.com 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: www.antiaging-systems.com 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: www.antiaging-systems.com AWV is clinically & scientifically proven Biological age Copyright 2010: www.antiaging-systems.com 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: www.antiaging-systems.com 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: www.antiaging-systems.com 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: www.antiaging-systems.com 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: www.antiaging-systems.com 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: www.antiaging-systems.com The direct wave and the reflected wave begin to add up together. The result is the formation of two individual peaks. Copyright 2010: www.antiaging-systems.com Finally the completed digital pulse is formed. At the finger the final wave forms look like this. Copyright 2010: www.antiaging-systems.com Making waves Copyright 2010: www.antiaging-systems.com Examining the wave form less stiff → slow stiff → fast Copyright 2010: www.antiaging-systems.com 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: www.antiaging-systems.com SI = 5.4 m/s Cross-linking and AGE Copyright 2010: www.antiaging-systems.com AGE = (Advanced Glycated End-products) Results with placebo Copyright 2010: www.antiaging-systems.com Results with resveratrol Copyright 2010: www.antiaging-systems.com The impact of 45 mg of resveratrol daily Results with carnosine Copyright 2010: www.antiaging-systems.com The impact of 300 mg of carnosine daily Results with aminoguanidine Copyright 2010: www.antiaging-systems.com 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: www.antiaging-systems.com 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: www.antiaging-systems.com Everybody wants to have a healthy heart My daughter Melindaaged 3 and a half! Good afternoon! Copyright 2010: www.antiaging-systems.com 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 ™