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Young At Any Age

Young At Any Age. Laura McClendon, BS, MPT, CNHP Owner Of Healthy By Nature. I ncreased Longevity. Longer life expectancies Modern medicine Availability of food Average age: 78 in US 81 in Pacific islands 67 worldwide Longer life span = more age related illness

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Young At Any Age

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  1. Young At Any Age Laura McClendon, BS, MPT, CNHP Owner Of Healthy By Nature

  2. Increased Longevity • Longer life expectancies • Modern medicine • Availability of food • Average age: • 78 in US • 81 in Pacific islands • 67 worldwide • Longer life span = more age related illness • GOOD NEWS: only 25 to 30% of physical aging is due to your genes. THE REST IS UP TO YOU!

  3. Four Things That Cause 90% of All Illness Lifestyle Environment Stress Genetics JAMA (2002;287:177)

  4. “New”Genetic Discoveries An epi-genome sits on top of a gene. Much larger in size, known as a “marker” Epi or marker, tells the gene itself to turn “on or off” We can control how genes are expressed!

  5. Mitochondria • Krebs Cycle • Metabolism of • Amino acids • Fatty acids • Steroids • Generates ATP = ENERGY • Old mitochondria = more production of free radicals & LESS ENERGY • Free radicals damage DNA = • Arthritis • Wrinkles • Cataracts • Cancer

  6. Healthy Mitochondria • Nutritional support • Alpha lipoic acid • Potent antioxidant • Increases insulin sensitivity • Supports the health of nerves and brain cells • Dosage: 30-50mg up to 300mg for neuropathy • No significant food source available • Arginine • Increases nitric oxide • Increases circulation • Keeps blood vessels flexible • Dosage for cognitive function: 1.6 grams of L-arginine has been taken by mouth daily for three months. ( Mayo Clinic) • Foods: sunflower seeds, shrimp, spinach, turkey, pomegranate

  7. Healthy Mitochondria • CoQ10 • Fat soluble nutrient • Cardioprotective • Neuroprotective • Required for healthy cellular energy production • Dosage: 100-200mg • Food sources: Animal hearts, red palm oil and sardines • Simvastatin impairs exercise training adaptations J Am CollCardiol. 2013 Aug 20;62(8):709-14. doi: 10.1016/j.jacc.2013.02.074. Epub 2013 Apr 10.

  8. Sleep • Sleep is not a Luxury • Benefits of sleep: • Essential repairs & maintenance • Circulates 70% of daily dose of human growth hormone = anti-aging elixir • Maintains • Energy levels • Positive mood • Immune function • Consequences of sleep deprivation: • Increased appetite for carbs • Alters blood sugar metabolism • Elevated risk: • High blood pressure • Stroke • Research found that depriving mice of sleep led to accumulation of amyloid-beta protein( NIH)

  9. Tips for a Good Night’s Sleep • Steer clear of stimulants after 2pm • No alcohol before bedtime • Exercise in am, not pm • Consistent sleep routine • Don’t watch TV in bed • Cool, dark room • Health issues can cause you to wake at certain times in the night. Support that system and you will sleep better! • Foods : cherry juice, tuna, walnuts, almonds, cheese and crackers, • Nutrients & Herbs • Melatonin • Valerian • Passion flower • Hops

  10. Boost Your Brain Power • Challenge your mind • Improves cell to cell communication • Move your body • Preserves mental sharpness • Increases blood flow to the brain • Reinforces nerve networks • Find a purpose • Manage stress • Stress hormones damage brain cells! • Focus on relaxation • Positive coping strategies • Stay Connected • Social interaction improves mental, emotional and physical health

  11. Nutrition for the Brain • Antioxidants • Broccoli • Brussels sprouts • Kale • Anthocyanin • Blackberries • Blueberries • Grapes • Quercetin • Onions • Cherry tomatoes • Apples with skin • Folic Acid & B’s • Lentils • Black eyed peas • Oatmeal • B6: ( boosts serotonin) • Salmon • Chicken • Pistachio • Sweet potato • B12 • Shellfish • Tuna • Cottage cheese

  12. Nutrition for the Brain • Omega 3’s • Wild salmon • Sardines • Rainbow trout • Flax seeds • Walnuts • Seaweed • Caffeine • 2 cups of coffee- not the whole pot! • Foods to avoid: • High fat foods with little nutrition and lots of sugar • Ice cream • Hamburgers • Potato chips • Donuts

  13. Supplements for Brain Health • Ginkgo Biloba • Anticoagulant • Antioxidant • Improves concentration, memory and alertness • Dosage: 40mg, 3 x day • Huperzine • Derived fromIrish club moss • Prevents breakdown of acetylcholine • Improves communication between cells • Dosage: 50 mcg 2 x day

  14. Skin, Hair, and Nails • Skin aging • Weak collagen and elastin • Cellular regeneration decreases • Decrease in natural oils • Primary causes: • Sun damage • Smoking • Dehydration • Nails • Nails can clue you in on health issues • Cracks in nails = adrenals • Fungal issues = immune system • White spots in nails = zinc • Hair • Slower growth • Lose pigment • Follicles stop producing hair • Causes: • Hormonal shifts • Stress • Lack of protein • Hypothyroid

  15. Tips for Skin, Hair, and Nails • Herbs • Aloe Vera = C & E, silicon, zinc • Horsetail = silica = strong nails • Hyssops = stimulates circulation • Rhododendron root = antioxidant • Foods • Fortified whole grains • Salmon • Beef • Oatmeal • Greens • seaweed • Drink water • Check your thyroid and eat seaweed or take kelp • Don’t abuse your nails and hair • Wear sunscreen • Don’t smoke • Exercise

  16. Healthy Bones and Joints • Bones • Structural framework for body • Produce red blood cells • Stores necessary minerals • Constantly broken down and rebuilt • Osteoarthritis (OA) • Inflammation • Cartilage disintegrates • Bone on bone = pain & disability • Risk factors for OA • Genes • Obesity • Trauma to joint • Wear and tear • Symptoms: • Deep, dull ache • Pain varies • Worse with use, better at rest • Stiffness after inactivity and 1st hour in am

  17. Solutions for Bones and Joints • Tips to keep joints healthy • Exercise regularly • Resistance training with weights can reduce risk of osteoporosis • Avoid sodas • Foods • Omega 3’s – salmon, flax • Antioxidants • VitC = Guava, bell pepper • Selenium = brazil nuts • Beta carotene = sweet potatoes, carrots, pumpkin • Nutrients & Herbs • Calcium • Vitamin D3 not D2 • Vitamin K2 • MSM • Glucosamine & chondroitin • Alfalfa • Yucca • Burdock • White willow bark for pain • Spices • Ginger • Tumeric,curcumin

  18. Tips to Stay Young at Any Age • Exercise • Drink water • Eat a diet full of fruits, veggies and grass fed meats and fish • Supplement with high quality herbs and vitamins • Sleep 6-8 hours a night • Reduce stress • Stay connected to your friends and family

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