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HEALTH BENEFITS OF SESAME SEEDS

DO YOU KNOW THESE BLACK SEEDS CAN CURE THE PAINFUL MESTRUATION?


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These oil seeds are useful in uterine conditions like dysmenorrhea and secondary amenorrhea.


They act as lactogague and increase the milk secretion in lactating mothers. 


The sesame seeds act as aphrodisiac and help in erectile dysfunction and premature ejaculation.


When sesame seeds are administered with butter, it reduces pain and bleeding in hemorrhoids


Chewing these oil seeds help to reduce tooth ache. It also increases appetite. Sesame can be effectively used in indigestion and IBS (Irritable Bowel Syndrome).


The sesame oil can be used in dry skin conditions. It increases the moistness of skin and help to make it soft and smooth. The oil has excellent wound healing properties. 



The hair growth increases when scalp is massaged regularly with this oil. It prevents hair loss, formation of dandruff, splitting of hair etc. 


It is used for massaging patients who suffer from paralysis, body pain and pain in joints


The seeds are especially rich in mono-unsaturated fatty acid oleic acid, which comprise up to 50% fatty acids in them. Oleic acid helps to lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help to prevent coronary artery disease and stroke by favoring healthy lipid profile.



The seeds are an also very valuable source of dietary proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).



In addition, sesame seeds contain health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.



Sesame is among the seeds rich in quality vitamins and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.



100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during the peri-conception period, it may prevent neural tube defects in the baby.


Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.



The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

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KHASIAT KACANG SOYA UTK WANITA

Khasiat kacang soya untuk wanita




Khasiat protein kacang soya dapat disamakan dengan dua kali protein daging, empat kali telur, empat kali gandum, lima atau enam kali roti dan dua belas kali susu. 




Hasil kajian juga mendapati protein kacang soya bukan sahaja tinggi, tetapi baik dari segi kualitinya. 




Kacang soya dapat membantu keperluan wanita, di antaranya adalah, kacang soya membantu perkembangan otak, mempertingkatkan kadar metabolisme badan seterusnya serat yang terkandung di dalamnya membantu mengawal berat badan.




Ia juga baik untuk mencegah gejala ‘hot flashes’ sebelum menapous dan membantu mencegah kanser serta anemia.



Kacang soya juga dikenali sebagai Glycine max merupakan salah satu daripada 7 “super foods” di dunia. Penduduk di benua Timur terutamanya masyarakat Cina mula menggunakan kacang soya sebagai makanan kesihatan sejak 5000 tahun yang lalu yang mana tauhu dan susu kacang soya merupakan barangan soya popular di kalanganmasyarakat Cina.




Kacang soya merupakan “Makanan Berfungsi” yang paling banyak dikaji di antara tahun 80-an dan 90-an. Banyak penemuan saintifik yang positif membuktikan bahawa kacang soya dan protein soya boleh mempertingkatkan kualiti kehidupan tanpa mendatangkan kesan yang sampingan yang memudaratkan.

HOW TO MAKE YOURSELF IRRESISTIBLY ATTRACTIVE

by shelly bullard

The qualities of masculine and feminine energy exist in all of us. Your inner masculine gets activated when you're working toward a goal, planning, taking charge, and are aligned with your purpose. Your inner feminine is heightened when you're creating art, enjoying nature, feeling emotions, and living in the flow of life.

Neither masculine or feminine energy is superior to the other. In fact, you have to experience both qualities if you want to feel like a whole person.

However, it is also true that each of us identifies more with being masculine or feminine, especially in our romantic relationships. Learning which energy you identify with the most is the key to creating really hot chemistry with your lover.

So, do you identify more with being masculine or feminine? Let's find out…

If you have an authentic feminine essence, then you're turned on by all things masculine. A person who takes charge, has a purpose in his life, is strong and trustworthy, and moves in the world with direction and confidence. If this sounds enticing to you, then you're definitely more feminine.

If you have an authentic masculine essence, then you're turned on by the sensual, soft, radiant, unpredictable, feminine. She moves to music, experiences the world through her senses, feels deep in her heart, opens to your love, and can be a little wild at times. Sound good? If so, then you have a masculine essence.

What's important to know is that it's the difference between masculine and feminine energies that creates an attractive charge between two people. In other words, when one person is masculine and the other is feminine, chemistry happens. And the flip side is, it's the same type of energy between two people that causes an attractive charge to fade.

If you and your partner are both embodying more masculine energy (forceful) or feminine energy (flowing) for a period of time, this will make you feel less attracted to one another. You'll either feel competitive, repulsed, or more like friends.

While it's normal for us to have times when our partners feel more like friends than lovers, most of us will not be satisfied in a romantic relationship that feels like friendship the majority of the time.

As humans, we yearn for a deep sense of love, connection and attraction; the experience of being irresistibly drawn to the person you love. This happens when one partner embodies feminine energy, the other embodies the masculine.

The good news is, you can easily make adjustments that will instantly recharge your relationship. Here's how:

For the masculine:

• Discover your purpose and stay true to your path.
• Have relentless integrity.
• Be present to the moment you are in (practice consciousness).
• Get in touch with your inner strength and practice staying connected to that place.

For the feminine:

• Get in touch with your sensuality.
• Spend time in nature (this refills the feminine spirit).
• Indulge in the experiences and flow of life (enjoy the food you eat, the way it feels to walk down the street, the people you come in contact with).
• Feel deep within your heart and express whatever is true.

One of the greatest things about playing with the polarity of energy is that when you take on more of your natural essence, your partner is likely to follow (usually without being aware of it).

For example, guys (or anyone with a masculine essence), if you take your feminine partner by the hand and guide her as you walk down the street, chances are she's going to soften into your direction (and she'll enjoy it very much!). In other words, she'll automatically relax into her feminine way.

And women (or anyone with a feminine essence), if you dance and move in front of your man, he is very likely to become present, focused and attracted to you. His masculine energy will naturally get recharged.

The feminine entices the masculine, and the masculine entices the feminine. Every time.

The next time you crave a stronger attractive charge in your relationship, play with these masculine and feminine dynamics. Embody whichever energy feels most true to you, and watch the way your partner becomes drawn to you as a result.

GOOD NEWS BAD NEWS: ALL YOUR EMOTIONS WILL SOON PASS

BY SHERYL PAUL
NOVEMBER 14, 2013 5:32 AM EST

There's a popular saying here in Colorado: If you don't like the weather, wait 15 minutes, and it's completely true. As my sons and I were driving home from town the other day, the sunshine turned into a slight drizzle, which then turned into pouring rain, and within a nanosecond, as if a wizard had waved his magic wand, we were driving through fat snowflakes. We arrived home to a white yard, which melted back to green within 15 minutes. If you don't like it, it will pass. If you like it, it will pass as well.

So it goes with your emotions. Or at least how your emotional system is meant to run. If you watch a young child before they've learned to temper their feelings, you'll see the brilliance of the healthy heart at play. He can be ecstatically happy about playing a game, then fly into a wild rage of frustration if his big brother interferes, cry a fantastic cry, then clear the storm and laugh like sunshine again - all within the span of fifteen minutes. Just like Colorado weather!

Unfortunately, by the time we're grownups, we have false beliefs that impinge on our heart-system from running smoothly. The key to rectifying the damaged system (and most people's emotional systems sustained damaged as a result of a cultural message that teaches young kids to "get over it" before they have a chance to express their feelings to completion) is to remind yourself that feelings can't hurt you and they won't last forever.

The most common belief I hear from clients about why they resist feeling their pain is that they're afraid if they open the waterworks, the tears will never stop. This is obviously a lie designed to protect you from feeling the pain, but if you can address the underlying false belief that says that you can't handle it, you'll be able to soften the barriers and open to the pain that needs to emerge.

If you're a parent, it's important to allow your kids to see you embracing the wide range of emotions. When my older son was young, his high sensitivity prevented him from being able to witness my pain, but as he grew older and his threshold for tolerating the pain of life expanded, his sensitivity inspired in him a well of empathy and true caring. Now when he sees me crying or in any kind of discomfort, he asks what's wrong but doesn't try to take it away.

When the recent floods destroyed our land and my boys saw me crying at least once a day for several weeks, I would hug them and simply explain, "Crying gets the sad out." And the crying spells would never last long. Within 10 to 15 minutes I was back playing with them or helping my husband clean up. Just like Colorado weather. Through watching the fully expressed process of my own pain, I hope to teach them that they can handle theirs.

Likewise, good feelings inevitably pass like pillowy clouds across a crystalline sky. We try to grasp hold, memorizing the happy moments and grabbing on in a desperate embrace, but it never works. Our emotional bodies are rivers that are in constant motion; you'll never stand at the same spot twice. One of the secrets to a life well-lived, where you can balance on the canoe of serenity, is to accept that the heart is a changing, living, breathing entity that isn't meant to stagnate in one spot. The happy moments pass; the sad moments pass.

The witness mind observes it all with a measure of objectivity while diving full body and heart into the emotional experience of each moment. Only then can we dance into the center of our lives without fear of what may come next.

7 WAYS TO BE MENTALLY TOUGH AS A HIGH WIRE STUNTMAN

7 Ways To Be As Mentally Tough As A High-Wire Stuntman

BY DR. JASON SELK
AUGUST 8, 2013 5:00 AM EDT

Nik Wallenda, the famous high-wire stuntman, wowed the world on June 23, 2013, when he walked 1,500 feet across the Little River Gorge near the Grand Canyon, balancing on a 2-inch wire. He confronted 48 mph winds, made more fearful by the fact that he was wearing absolutely no safety equipment.

Afterwards, Wallenda told reporters and fans that "mental toughness" is what got him through those challenging 23 minutes.

Mental toughness, you'll be glad to know, is something one can learn. In fact, I teach mental toughness strategies to athletes, professional sports coaches, and business executives, and it's the subject of my last two bestsellers, 10-Minute Toughness and Executive Toughness.

Mental toughness strategies can help you perform at your peak in impossibly demanding situations that require follow-through, focus, and optimism, whether it's at home or at work.

Life can feel like a tightrope walk sometimes. Let's look at seven ways Nik Wallenda applied mental toughness strategies in his work, and how you can use the same practical mental toughness strategies in your life.

1. Know yourself and what's important to you.

Growing up in the famous "Flying Wallendas" family, Nik Wallenda has known who he is and where his path would lead since he was a young performer. What about you? Be able to define your self-image, including your purpose and priorities. That's the first mental toughness principle on which all others are built.

2. Create a mental reel of your challenge.

Nik Wallenda and his team spent four years planning his stunt and made numerous trips to the "Little Grand Canyon," as it's called, to measure everything from temperature changes to wind speed. That way he had a detailed vision of what was to occur. To accomplish a major goal, create a 30-second video in your head that stars you doing exactly what you want to do. Make it as detailed as possible and replay it in your mind at least once a day.

3. Be accountable to yourself.

Accountability is a necessary trait for success. Nik Wallenda couldn't slack off when it came to his fitness, his readiness, or details such as how well he tied his cable. The same is true for you. If you're not doing your best and following through on tasks that get you closer to your goal, then you're only cheating yourself. The difference between wanting to win and actually winning is accountability and follow-through. Identify three smaller goals to finish every day that will help you achieve your larger end goal. 

4. Strive to outdo yourself on a regular basis. 

Nik Wallenda is always coming up with a stunt that's more ambitious than the previous one. Prior to his Little River Gorge walk, he walked across Niagara Falls. For that stunt, he wore a safety harness; this time he did not. What would you like to improve in your work or life? For 15 full seconds every day, look in the mirror and evaluate your personal progress and effort. I call this "15 seconds of accountability." Identify areas where you can do better, and keep a written log of your progress.

5. Keep your eyes on the wire.

For Nik Wallenda, losing his focus for even one second could have cost him his life. One of the fundamentals of mental toughness is to have unwavering focus. You can develop focus by knowing and practicing what you're going to say before you say it. Create and memorize scripts for key interactions to help you maintain calm and focus. These scripts build confidence and reduce the anxiety that often gets in the way of consistently high performance.

6. Learn how to maintain a positive outlook.

Like all athletes and peak performers, Nik Wallenda understands that staying positive is essential for mastering a difficult task. Every time you think about a problem, replace that thought with solution-focused thinking instead. Another optimism technique is to acknowledge, daily, something you did well. Finally, ask yourself, “What's one thing I can do differently to make this better?” When you answer that question instead of thinking about problems, you demonstrate mental toughness.

7. Be a model of discipline.

Nik Wallenda has a family legacy to uphold, and that's a factor that keeps him disciplined. But you can create the same self-motivation by internalizing someone you admire, and keeping him or her in your mind’s eye as your own personal mental coach to motivate you. When you set your mind to do something, find a way to get it done, no matter what. Limit temptation that gnaws away at your discipline. Practice being disciplined so that it will eventually get easy and feel natural.

Photo Credit: Shutterstock.com

MIND YOUR MENTAL HEALTH

By Kasmiah Mustapha 




We all feel down or panicky at times. But when does it translate to a mental illness requiring treatment? Kasmiah Mustapha look at seven recognised mental disorders and their symptoms




THERE are different types of mental illnesses and it is important to recognise the symptoms and to seek the right medical treatment. Here are some of them:



ANXIETY DISORDERS



The most common of mental illnesses, anxiety disorder is the umbrella that groups together panic disorder, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), social phobia (or social anxiety disorder), specific phobias and generalised anxiety disorder (GAD).



According to the US National Institute of Mental Health (NIMH), anxiety disorders last at least six months — unlike the relatively mild, brief anxiety caused by an event such as speaking in public or a first date — and can get worse if not treated.



Panic disorder is characterised by sudden attacks of terror, usually accompanied by a pounding heart, sweating and feeling weak, faint or dizzy. Those with OCD will have persistent, upsetting thoughts (obsessions) and use rituals (compulsions) to control the anxiety these thoughts produce. Most of the time, the rituals end up controlling them.



A person who faces traumatic events can suffer from PTSD. They will lose interest in daily things, become irritable, aggressive or even turn violent.



Social phobia, also called social anxiety disorder, is when people become overwhelmingly anxious and excessively self-conscious in everyday social situations. They have an intense, persistent and chronic fear of being watched and judged by others and of doing things that may embarrass them.



They can worry for days or weeks before a dreaded situation. The fear may become so severe that it interferes with work, school and other ordinary activities, making it hard to make and keep friends.



NIMH states that most people who have one anxiety disorder may also have at least one more. Nearly 75 per cent of those with an anxiety disorder will experience their first episode by the age of 2.



• Women are 60 per cent more likely than men to have an anxiety disorder at some point in their lives.



• Famous people who suffer from anxiety disorders include Eric Clapton, Sheryl Crow, Johnny Depp, Anthony Hopkins, Nicole Kidman and Oprah Winfrey.




ATTENTION DEFICIT HYPERACTIVITY DISORDER (ADHD)




This commonly diagnosed mental disorder in children is more common in boys than in girls. It is usually discovered in the early years. The American Academy of Pediatrics expanded the age range of diagnostic guidelines to include children as young as 4 and up to age 18


.

There are three subtypes: Predominately hyperactive-impulsive, predominately inattentive, and combined hyperactive-impulsive and inattentive.



A child may have all the symptoms in one category, or several from each. These include not paying attention to details, making careless mistakes, trouble focusing on tasks, not listening when spoken to directly, not following instructions, failing to finish work or chores (because of failure to understand, not defiance), having trouble organising activities and being easily distracted and forgetful in daily activities.




According to the Malaysian Psychiatric Association (MPA), a child may show inattention, distractibility, impulsivity, or hyperactivity at times but the one with ADHD shows these symptoms and behaviours more frequently and severely than his peers.



Children with ADHD would display these behaviours so frequently and severely that they interfere with normal activities, leaving them confused, frustrated or angry.



According to MPA, ADHD occurs in three to five per cent of school-going children. It usually begin before the age of 7 and can continue into adulthood.



• It runs in families, with about 25 per cent of biological parents having a similar condition.




• People diagnosed with ADHD include Britney Spears, Liv Tyler, Michael Phelps, Salma Hayek, Zooey Deschanel, Robin Williams, Justin Timberlake, Jamie Oliver, Will Smith and Jim Carrey.




BIPOLAR DISORDER



This serious mental illness, previously known as manic depression, is characterised by extreme changes in mood. Someone with bipolar disorder experiences alternating “highs” (what clinicians call mania) and “lows” (also known as depression).



Both manic and depressive periods can be brief, from just a few hours to a few days or longer and can last up to several weeks or even months.




Patients experience unusually intense emotional states in distinct periods called “mood episodes”. An overly joyful or overexcited state is called a manic episode and an extremely sad or hopeless state is called a depressive episode.



But because the pattern of highs and lows varies in individuals, bipolar disorder is a complex disease to diagnose.




When a sufferer is in a mania mood, he or she will be very happy or outgoing, behaves impulsively and takes part in high-risk behaviours. When experiencing depression, he or she will be restless, has trouble sleeping.




Bipolar disorder is recurrent, meaning that more than 90 per cent of those who have had a single episode will go on to experience more.




• Roughly 70 per cent of manic episodes in bipolar disorder occur immediately before or after a depressive episode.



• People who suffer from bipolar disorder include Carrie Fisher, Linda Hamilton, Sinead O’Connor, Vincent van Gogh, Catherine Zeta-Jones, Kurt Cobain and F. Scott Fitzgerald




BORDERLINE PERSONALITY DISORDER




The sufferers have brief psychotic episodes and experts originally thought of this illness as atypical or borderline versions of other mental disorders. According to NIMH, borderline personality disorder sufferers will show extreme reactions — including panic, depression, rage, or frantic actions — to abandonment, whether real or perceived.




They will have a pattern of intense and stormy relationships with family, friends, and loved ones, often veering from extreme closeness and love to extreme dislike or anger, distorted and unstable self-image or sense of self, which can result in sudden changes in feelings, opinions, values, or plans and goals for the future.




They will engage in impulsive and often dangerous behaviours, such as spending sprees, unsafe sex, substance abuse and binge eating as well as have recurring suicidal behaviours or threats or self-harming behaviour, such as cutting themselves.




The US National Education Alliance Borderline Personality Disorder (NEABPD) states that the illness rarely stands alone. People with borderline personality disorder often have other diagnosis. This is called co-morbidity or having co-occurring disorders. Common co-occurring disorders include substance abuse, eating disorders, anxiety disorders, bipolar disorder as well as other personality disorders. Over half of those with borderline personality disorder population suffers from major depressive disorder.




NEABPD states that the illness is more common than schizophrenia or bipolar disorder.




• An estimated 11 per cent of outpatients, 20 per cent of psychiatric inpatients and six per cent of primary care visits meet the criteria for the disorder.



• Obtaining an accurate diagnosis can be difficult.



DEPRESSION




We all feel depressed at one time or another. Some of us will be able to overcome the feeling but some may need to seek treatment as it can interfere with daily life and their ability to to function normally.




There are different types of depression — major depressive disorder or major depression, dysthymic disorder or dysthymia, psychotic depression and postpartum depression.




Depression is characterised by a number of common symptoms, including a persistent sad, anxious, or “empty” mood and feelings of hopelessness or pessimism. A person who is depressed often feels guilty, worthless and helpless.




They also lose interest in activities or hobbies that they once found pleasurable. They experience fatigue and decreased energy, have difficulty concentrating and remembering details, insomnia (or they sleep excessively), overeat (or have no appetite), think of or attempt suicide and suffer aches and pain such as headaches, cramps, or digestive problems that do not ease with treatment.




The condition often goes undetected as we tend to dismiss the signs. Depression doesn’t need to strike all at once. It can be a gradual and nearly unnoticeable change from your normal life.




The World Health Organisation (WHO) has called for an end to the stigmatisation of depression and other mental disorders and for better access to treatment for all people who need it.




WHO states that globally, more than 350 million people suffer from depression but because of the stigma still attached to it, many fail to acknowledge that they are ill and do not seek treatment.




• People who have had to deal with depression include Ashley Judd, Billy Joel, Brooke Shields, Emma Thompson, Harrison Ford, Heath Ledger, J.K. Rowling, Olivia Newton-John, Owen Wilson and Rosie O’Donnell.




EATING DISORDERS




Eating disorders are real and treatable. They frequently coexist with other illnesses such as depression, substance abuse or anxiety disorders.




A person with an eating disorder may start by eating smaller or larger amounts of food but, at some point, the urge to eat less or more spirals out of control. Severe distress or concern about body weight or shape may also characterise an eating disorder.




Common eating disorders are anorexia nervosa, bulimia nervosa and binge-eating. Anorexia nervosa is characterised by a relentless pursuit of thinness and the unwillingness to maintain a normal or healthy weight, an intense fear of gaining weight, a distorted image of one’s body, a self-esteem that is heavily influenced by perceptions of body weight and shape, or a denial of the seriousness of low body weight.




Those who suffer from bulimia nervosa seem to lack control over recurrent and frequent episodes of overeating. This is followed by forced vomiting, excessive use of laxatives or diuretics, fasting, excessive exercise or a combination of these behaviours.




Some patients maintain what is considered a healthy or normal weight, while some are slightly overweight. But they also have the fear of gaining weight, want desperately to lose weight and are intensely unhappy with their body size and shape. Usually, bulimic behaviour is done in secret because it is often accompanied by feelings of disgust or shame.




The binge eating and purging cycle can happen several times a week to many times a day. With binge-eating disorder, a person loses control over his or her eating pattern but, unlike bulimia nervosa, this is not followed with purging, excessive exercise or fasting. As a result, sufferers are often overweight or obese. They experience guilt, shame and distress about their binge-eating, which can lead to more binge-eating.




People with anorexia nervosa are 18 times more likely to die early compared with people of similar age.




• Singer Karen Carpenter died of complications from anorexia nervosa.




• Others who have struggled with eating disorders include Paula Abdul, Lily Allen, Victoria Beckham, Kate Beckinsale, Kelly Clarkson, Katie Couric, Sally Field, Calista Flockhart, Lady Gaga, Demi Lovato, Mary-Kate Olsen and Oprah Winfrey.




SCHIZOPHRENIA




According to Mayo Clinic, schizophrenia is a group of severe brain disorders in which people interpret reality abnormally. Schizophrenia may result in a combination of hallucination, delusion and disordered thinking and behaviour. It is not split personality or multiple personality.




Symptoms fall into three categories — positive, negative and cognitive. Positive symptoms reflect an excess or distortion of normal functions and include delusion, hallucination, thought disorder and disorganised behaviour.




The negative symptoms refer to a diminishment or absence of characteristics of normal function. These include loss of interest in everyday activities, appearing to lack emotion, reduced ability to plan or carry out activities, social withdrawal and loss of motivation.




Cognitive symptoms involve problems with thought processes. These may be the most disabling in schizophrenia because they interfere with the ability to perform routine daily tasks. A person with schizophrenia may be born with these symptoms which include having a problem making sense of information, difficulty paying attention and memory problems.




Sufferers often aren’t aware that they require medical attention, so it is important for family members and friends to get them help.




Schizophrenia typically begins in early adulthood between the ages of 15 and 25. The average age of onset is 18 in men and 25 in women.




• Schizophrenia onset is quite rare for people under 10 years of age, or over 40 years of age.




• People with schizophrenia are not usually violent. In fact, few violent crimes are committed by people with schizophrenia who instead, are more inclined to attempt suicide. About 10 per cent (especially young adult males) die by suicide.

THE ANTI AGEING DIET

Can what you eat help you age gracefully?

By Kathleen M. Zelman, MPH

WebMD Weight Loss Clinic-Feature

Reviewed by Louise Chang, MD

It seems we're all trying to find the "magic bullet" that delays the natural aging process. Put an anti-aging label on most any product, and it flies off the shelves.

Yet if you're trying to look your best without going under the knife, a secret ingredient might be right under your nose. Some experts say one answer to aging gracefully can be found in the grocery store -- in fruits, vegetables, green tea, and a host of other healthful foods that are rich in antioxidants and other potentially age-deterring compounds.




What Is Aging?




Of course, the signs of aging include not only wrinkles, but also memory loss, decreased brain function, and an increasing risk for chronic diseases such as heart disease, osteoporosis, and cancer. Healthy aging is also defined as living a longer, healthier life. And many studies have documented the link between a healthy diet and prevention of age-related or chronic diseases.




Adopting a healthy lifestyle that includes regular physical activity, adequate rest, avoiding tobacco, and a diet full of healthy foods and beverages can be the best defense against aging.




"Dietary choices are critical to delay the onset of aging and age-related diseases, and the sooner you start, the greater the benefit," says Susan Moores, RD, a spokesman for the American Dietetic Association.




Antioxidants and Inflammation




Some foods and beverages contain powerful substances called phytonutrients that some believe are capable of unlocking the key to longevity. Phytonutrients, which are members of the antioxidant family, gobble up "free radicals" -- oxygen molecules that play a role in the onset of illnesses such as heart disease, cancer, osteoporosis, and Alzheimer's disease.




As we age, we become more susceptible to the long-term effects of oxidative stress (a condition where the body basically has too many free radicals) and inflammation on the cellular level. The theory is that antioxidants and other age-defying compounds help cells ward off damage from free radicals and minimize the impact of aging.

Beyond antioxidants, some other compounds in foods can affect aging. They can be classified according to their impact on inflammation at the cellular level, experts say.

"All foods fit into three categories: pro-inflammatory, neutral, or anti-inflammatory," says dermatologist and best-selling author, Nicholas Perricone, MD.

Perricone says you can help to slow aging at the cellular level by choosing foods that are anti-inflammatory and rich in antioxidants.

"Age-related changes may be reversed by consuming foods and beverages that are rich in a variety of compounds, including antioxidants, and are anti-inflammatory, such as cold-water fish and richly colored fruits and vegetables," he says.

On the other hand, foods classified as pro-inflammatory can accelerate aging, Perricone says.

If "we eat large amounts of saturated or trans fatty acids, sugars, and starches, insulin levels surge and trigger an anti-inflammatory response and accelerate the aging process," says Perricone.

While the benefits to eating healthy are many, Perricone notes that diet is certainly not the only factor that affects the aging process.

"Stress, hormones, ultraviolet light, and a weakened immune system also contribute to aging," he says.

Still, making smart lifestyle choices are within your control, and are among the best things you can do to help prevent disease and retard aging.

Food for Healthy Aging

For maximum benefits, experts say, you should load up on a variety of healthy foods.

"We know about antioxidants and anti-inflammatory activities of foods, but we suspect there could be so much more going on beyond attacking free radicals that promote health and ward off disease," says Moores.

Moores suggests adding these foods and beverages into your eating plan for good health and to reduce the signs of aging:

• Fish. Follow the guidelines of the American Heart Association and eat twice weekly, especially the fatty kind that is rich in omega-3 fatty acids. This is a powerful anti-inflammatory food that offers a multitude of health benefits.
• Fruits and vegetables are powerhouses of antioxidants. Aim for a variety of colorful produce. Enjoy at least 5 servings per day for the maximum benefits.
• Whole grains provide soluble fiber to help lower blood cholesterol levels, and also have phytonutrient content equal to any fruit or vegetable. Strive for at least 3 daily servings.
• Legumes are unsung heroes, packed with nutrients similar to fruits and vegetables and with very few calories. Add them to your diet 3 to 4 times a week.
• Yogurt has all the benefits of dairy foods, plus probiotics that help add healthy bacteria to the intestines. Moores recommends eating a yogurt with active cultures as one of your 3 dairy servings each day.
• Nuts are a great source of B vitamins that are good for your heart and your brain. The healthy fats in nuts benefit the elastin and collagen in skin, helping to maintaining skin's structure and keep it resilient. Small portions are advised, as nuts are high in calories.
• Water is essential for hydration of the skin, muscles, circulation, and all organs in the body. Enjoy 3-4 glasses of pure water in addition to other liquids and watery foods.
• In addition, Perricone suggests these 10 "super-foods," chosen because of their anti- inflammatory activity:
• 1. Acai fruit (found in health stores)
• 2. Allium vegetables: garlic, onions, leeks, scallions, chives, and shallots
• 3. Barley
• 4. Green foods, such as wheatgrass
• 5. Buckwheat, both seeds and grains
• 6. Beans and lentils
• 7. Hot peppers
• 8. Nuts and seeds
• 9. Sprouts
• 10. Yogurt and kefir

What Else Can You Do?

Micronutrients from food and beverages offer a wealth of health benefits. But when it comes to preserving the skin, some work better as topical applications such as creams.

"Drinking 6-10 small cups of green tea daily adds health-promoting catechins … but no matter how much green tea you drink, your blood level will never be high enough to retard or reverse skin changes," says researcher Stephen Hsu, PhD. His research found antiaging benefits when green tea polyphenols were applied directly to skin, and "protected the skin by absorbing ultraviolet light and eliminating free radicals."

A healthy diet and lifestyle may improve your health and keep you feeling young but don't expect wrinkles to disappear. The impact of diet on reversing signs of skin aging is overrated, says Atlanta-based dermatologist, Kenneth Ellner, MD.

"Skin aging is related primarily to genetics and exposure to the sun," he says. "If you want to age gracefully, stay out of the sun, use sunscreen, don't smoke, eat a healthy diet, and drink plenty of water."

To do your best to ward off aging, experts agree that a healthy lifestyle that includes regular exercise, wearing sunscreen, avoiding tobacco, regular sleep, and a nutritious diet is the answer.

"If you are already engaging in healthy habits, take it a step further and try to fine-tune your diet to achieve added health benefits by adding new foods to your diet," advises Elisa Zied, RD, author of So What Can I Eat.

Antiaging Recipes

WebMD Weight Loss Clinic "Recipe Doctor" Elaine Magee has devised these recipes using foods with antiaging properties.

Salmon Pecan Patties 

WebMD Weight Loss Clinic members: Journal as 1 serving "fatty fish with 1 tsp oil" + 1 serving "low-fat crackers" or 1 slice of "bread."

14.75-ounce can salmon (or 1 1/2 cups cooked salmon pieces, firmly packed)
1 teaspoon olive or canola oil
1 medium onion, chopped
2/3 cup cracker crumbs (to make these, add whatever crackers you like -- maybe wheat crackers, or even rosemary garlic crackers -- to a small food processor and pulse until fine crumbs form)
1 large egg (higher omega-3 variety if available), beaten
2 tablespoons egg substitute
3 tablespoons chopped fresh parsley (or 1 1/2 tablespoon parsley flakes)
1 teaspoon ground mustard
1/4 cup toasted pecan pieces (toast by heating in nonstick frying pan over medium heat until lightly brown -- about 2 minutes)
2 teaspoons olive or canola oil

• Drain salmon, picking out any pieces of bones or skin, and flake what is left. Add the salmon flakes to a large mixing bowl.
• Add 1 teaspoon oil to a small nonstick frying pan and heat over medium-high heat. Add onion and cook, turning often, until golden and tender.
• Add onions to the salmon in mixing bowl, along with half of the cracker crumbs (1/3 cup), beaten egg, egg substitute, parsley, and mustard and beat on low speed to blend. Add pecan pieces and briefly beat on low speed until mixed in.
• Shape the mixture into 6 patties (about 1/2-inch thick). Press both sides of each patty into the remaining cracker crumbs to lightly coat.
• Begin to heat a large, nonstick skillet over medium heat. Add 2 teaspoons of oil and spread evenly in the pan. Cook the patties until nicely browned on both sides.
  
  Yield: 3 servings (2 patties each)
  
  Per serving: 369 calories, 26 g protein, 25 g carbohydrate, 18 g fat (2.5 g saturated fat, 9.5 g monounsaturated fat, 5.7 g polyunsaturated fat), 120 mg cholesterol, 2.5 g fiber, 274 mg sodium. Calories from fat: 44%.

Cedar Baked Salmon With Watercress Yogurt Sauce 

WebMD Weight Loss Clinic members: Journal as 1 serving of fatty fish without added fat.

This recipe was inspired by chef Judson Simpson, executive chef for the House of Commons in Canada.

1 1/2 pounds salmon fillets, boneless and skinless
2 cedar shingles -- untreated
Canola cooking spray
1 bunch watercress, picked and blanched
1 green onion, chopped
1/2 cup light vanilla yogurt
1 tablespoon fresh dill, chopped
2 tablespoons light sour cream
2 tablespoons fat-free half-and-half (or low-fat milk)
½ teaspoon Worcestershire sauce
1/2 teaspoon Dijon mustard
1/2 teaspoon black pepper
1/2 teaspoon salt

• Soak cedar shingles in water for 2 hours. Dry briefly, then coat the cooking side of the shingle with canola cooking spray.
• Place salmon fillets on the cedar shingles and bake at 425-degrees for 10-15 minutes, depending on the thickness of the salmon (about 10-12 minutes per inch at the thickest end).
• Meanwhile, chop blanched watercress and add it to an 8-cup measure or medium-sized bowl, along with the green onions, yogurt, dill, sour cream, half-and-half or milk, Worcestershire sauce, Dijon mustard, black pepper and salt.
• Serve each salmon filet with a healthy dollop of the watercress yogurt sauce.

Yield: 4 servings



Per serving: 280 calories, 37 g protein, 4 g carbohydrate, 12 g fat, 2.5 g saturated fat, 98 mg cholesterol, .2 g fiber, 269 mg sodium. Calories from fat: 40%.


Fun Fall Snack Mix 

WebMD Weight Loss Clinic Members: Journal as 2 tablespoons nuts OR 1 portion medium dessert.

This fruit and nut mixture offers a taste of fall, with the pumpkin spice and dried cranberries.

1 cup diced dried apricots
1/2 cup dried cherries or cranberries
1/2 cup unsalted or lightly salted roasted almonds or sunflower seeds
1 1/2 cup unsalted or lightly salted roasted peanuts
1/2 teaspoon pumpkin pie spice
1/3 cup white chocolate chips (optional)

• Add all of the ingredients to a gallon-sized plastic bag and seal.
• Toss the bag around to mix all of the ingredients well.

Yield: Makes 3 1/2 cups or 10 servings (1/3 cup each); or 4 cups if adding white chocolate chips.

Per serving (1/3 cup each): 208 calories, 7 g protein, 19 g carbohydrate, 14.5 g fat (1.9 g saturated fat, 0 mg cholesterol, 3 g fiber, 2 mg sodium. Calories from fat: 56%.

NOTE: If you add the white chocolate chips, it will add 30 calories, 2 grams fat, and 1 gram saturated fat to each serving.

Tangerine Freeze

WebMD Weight Loss Clinic members: Journal a small serving as 1/2 cup low-fat yogurt sweetened with fruit or frozen + 1 portion fresh fruit.

This is a great recipe to try if you're looking for a way to "hide" yogurt. You'll never know there's yogurt in this fruity freeze.

1 cup tangerine or orange segments (mandarin oranges from can or jar, drained, can also be used)
6 to 8 ounces orange-flavored yogurt (light or regular can be used)
1/3 cup orange or tangerine juice (as fresh as possible)
1 cup crushed ice

• Place tangerine or orange segments in a plastic bag or container to freeze for at least an hour.
• Add frozen tangerine or orange segments to blender or food processor along with the yogurt and orange juice. Blend until smooth. Add in a cup of crushed ice and blend until smooth.
• Pour into a tall glass or two smaller glasses and serve.
  
  Yield: 1 tall glass or two small smoothies
  Per small serving: 148 calories, 4.5 g protein, 31 g carbohydrate, 1.2 g fat, .6 g saturated fat, 3.5 mg cholesterol, 2 g fiber, 51 mg sodium. Calories from fat: 7%.