The Anti-Aging Solution: 5 Simple Steps to Looking and Feeling Young

By Vincent Giampapa, M.D, Ronald Pero, Ph.D. and Marcia Zimmerman, C.N.

Summarized with permission of Wiley (www.wiley.com). All rights reserved.

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Step 2: Nourish your Genes

Most aging conditions are linked to glycation including:

• Memory loss due to sugar coating of brain neurons (brain cells)
• Clinical depression due to disruption of neurotransmitter function
• Reduced stress adaptation due to damaged Cortisol receptors
• Hormone imbalances due to increased unbound or free Cortisol
• Skin wrinkling and sagging due to collagen glycation
• Impaired immune function due to damage to thymus gland, lymphatic tissue, and immune cells
• Allergies, leaky gut syndrome, and irritable bowel disorders due to impaired gastrointestinal function
• Persistent sleepiness after meals, teen-age blemishes and middle-aged wrinkles are the first signs that sugar problems exist due to eating meals high in carbohydrates, especially white flour products.

Glycation is a progressive process in which destructive byproducts called advanced glycation end products (AGEs) are formed. AGEs cause many aging conditions.

Dietary Antioxidants Work Together to Counteract Oxidative Stress

Foods to Protect Genes

Phytonutrients: carotenes: alpha-carotene, beta-carotene, lycopene, lutein, zeaxanthin, vitamin C (in some)

Serving size: 1 half cup cooked vegetables or cut-up fruit Servings per day: 2-3

Vegetables	Fruit	Spices
Carrots	Apricots	Allspice
Corn	Avocados	Cardamom
Grape leaves	Bananas	Cayenne
Green beans	Cantaloupes	Cinnamon
Hot peppers, cayenne	Grapefruits	Cloves
Lettuce	Kiwi	Curry
Peas	Lemons	Ginger
Pumpkin	Mangos	Nutmeg
Spinach	Nectarines	Saffron
Summer squash	Oranges, pears	Turmeric
Sweet peppers	Papaya
Tomatoes, turnips	Passion fruit

Foods in the yellow/orange/red category are exceptional antioxidants, and are the first line of defense against free radicals generated from physiological stress, air pollution, tobacco smoke and chemical and ultraviolet exposure. As membrane antioxidants they protect the cell and its organelles, retain membrane fluidity, and improve intercellular communication. They move throughout the body, on very low-density (VLDL), low-density (LDL), and high-density (HDL) lipoproteins. There they are able to prevent oxidation of lipoproteins, a major factor in atherogenesis.

Carotenes have also been found to reduce angina. Three carotenes: alpha, beta, and gamma can be converted into vitamin A. Carotenes are:

• photoprotective
• anti-inflammatory
• cell growth and immune modulators
• anti-arcinogenic
• protective of the brain and nervous system.

Winter vegetables such as squash, yams, sweet potatoes and pumpkin are high in carotenoid antioxidants and give you extra protection during cold and flu season. Winter antioxidant fruits and vegetables exposed to frost are sweeter and contain higher levels of phytonutrients that protect against environmental stress. Spices high in carotenoids have the characteristic golden color, are very flavorful, and help you digest your food and speed up a sluggish metabolism. Instead of salt, use pepper and spices liberally, especially when eating protein and foods high in oil content. You need at least three different carotenoid foods every day to preserve your youthfulness.

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