American Medical Student Association

        The fountain of youth has yet to be found, bottled, and sold at Giant Eagle for $5.99.  But that doesn’t mean the secret to living a long, healthy life can’t be bought at the supermarket.  By adding vibrantly colored foods full of antioxidants to your lifestyle, you maximize the probability that you won’t develop risk factors for developing chronic diseases like heart disease, diabetes, cancer, or Alzheimer’s disease.  In fact, working at Center for Healthy Aging (CHA) this year and interacting with researchers on the frontier of anti-aging medicine has given me the opportunity to experience first hand how preventive techniques, like focusing on antioxidants, can have a domino effect on improving our quality of lives.

        I hope to show you why it’s important to be concerned about the aging process now.  You’ll discover why antioxidants are superheroes that fight inflammation and once you understand how they can affect your life span, you’ll be better equipped to integrate this simple component of the preventive philosophy into your daily life.  Follow these tips, and you’ll increase your chances of blowing out 100 candles on your birthday cake, not to mention keep your much older self out of the rocker chair and on the dance floor!

Let’s start by looking deep within our bodies at the inflammation process and how the long term effects can lead to chronic diseases – leading killers in our society!
 

Free Radicals/Reactive Oxygen Species (ROS)

        While oxygen is essential to life, it may also be deemed a double edged sword because normal breathing and metabolism produce toxins that weaken your cells by causing them to donate an electron.  These evil, Pac-man like substances, called reactive oxygen species (ROS) are byproducts of oxidation and steal electrons from innocent, neighboring cells – causing that cell to now seek a new electron mate.  Eventually, these free radicals have a domino effect, initiating a chain reaction of stealing electrons to appease their unstable state.  As the inflammation cascade continues, ROS “eat away” at cell membranes - placing the body under oxidative stress.  (You know that brown tinge on an apple you have sliced up and have let sit  outside for a long time?  That's what oxidation does on a molecular level.) Prolonged oxidative stress interrupts physiologic functions by damaging macromolecules of the cell such as lipid membranes, proteins and carbohydrates.   What’s more, ROS can even alter genetic codes by damaging nucleic acids!

 Chronic Inflammation

  Inflammation is one of the first lines of defense in our bodies and it serves as a battleground for infection and disease!  From simple paper cuts to fevers, the redness, swelling, and pain associated with this vital immune response ironically signifies that your very own internal “body guards” are healing and protecting you.  But imagine if this goes on chronically, persisting longer than needed.  Since ROS tamper with your immune system to work over time, your body’s natural tools for repair can’t work as efficiently.  Worst of all, a surplus of ROS makes you vulnerable to developing a constellation of chronic diseases like cardiovascular disease, diabetes, cancer, or Alzheimer’s Disease, premature aging, and other inflammatory illnesses.  In fact, coronary heart disease is the number one killer In America!

Internal and External Sources of ROS

 

       The creation of ROS is also an unwanted side effect of aerobic exercise and respiration.  Because consumption of oxygen increases up to 20 times greater than the level at rest during high activity, ROS can leak from an elevated oxygen flow through mitochondrial electron-transport pathways.  Internally, ROS are also byproducts of normal enzyme or chemical reactions such as breaking down adrenaline, processing fat compounds, and metabolizing iron.  ROS can also damage your body via external sources.  Our surroundings increasingly bombard us with ROS from the sun’s radiation (ultraviolet from the sun or ionizing), pollutants, smoking, alcohol, and natural defense mechanisms of the body such as physical injury or infection.  These environmental attacks overwhelm the body’s natural ability to prevent damage with our own supply of endogenous antioxidants.
 
Now you know the toll that chronic inflammation can have on your body, the question is - What is a simple way to fight it?

Antioxidant Superheroes!

        Antioxidants are superheroes (cue music now - Dun, dun, dunnn!!!) that come to the rescue to neutralize free radicals!
Just think about the word: "Anti-oxidant" = "prevents-oxidation", which means it quells the fire within your body.  Antioxidants serve to satisfy the need of free radicals to find electrons from oxidative processes and play a role in ameliorating health problems by breaking the oxidizing chain reaction initiated by ROS.  Basically, these “nutrient police” generously donate one of their electrons to satisfy hungry free radicals and stop them from harming you - supporting increased energy, decreased stress, better cognitive and motor function, not to mention radiant skin!  Therefore, they may prevent, reduce, or eliminate damage by balancing oxidative stress or stopping ROS formation before it occurs.  Most importantly, you benefit by helping your immune system work more efficiently against inflammation, which may help to decrease your risk for developing chronic diseases.  Antioxidants come in many forms - from herbs to vitamins and minerals.  Specifically, one of the most potent dietary “antioxidant cocktails” is the combination of Vitamin C, Vitamin E and Selenium, which work synergistically to fight free radicals and slow the rate of aging.

In fact, let’s see how certain populations in our world get the most mileage in life by combing antioxidants with a healthy lifestyle!

 

        The European countries that border the Mediterranean Sea and Okinawan islands of Japan have the lowest incidence of chronic diseases, as compared to the rest of the world.  Look at their diets and you’ll find that antioxidant rich foods are a common denominator in their healthy lifestyle, helping to protect them against cancer, heart disease, diabetes and stroke.  In fact, Okinawa holds a “spring of longevity”, with the world’s largest population of centenarians (people who live over 100 years old) – almost 600 of its 1.3 million inhabitants are living into their second century – many of them, active and looking decades younger than their actual years!  Specifically, their menus include generous amounts of fruits, vegetables, legumes, and healthy fats that are packed with antioxidants.  This protects them against heart disease and stroke and they have a much lower incidence of Alzheimer’s disease.

Need more evidence that lifestyle can affect your lifespan?  Look what happened when Okinawans move permanently off the island:  After picking up diet and cultural behaviors of their newly adopted country, their life-spans decreased while their rates of cancer and heart attack zoomed!  Best of all, that doesn’t mean you have to move to Japan or Greece for benefits:  Studies suggest that even people who adopt these eating habits later on can reap the rewards of adding years to their life!

So, you are probably thinking – why should I be concerned about this now?  After all, I’m still young!!

• Red Wine/Grapes (skin) – Both offer an antioxidant called resveratrol, which supports heart health with anti-inflammatory and anticoagulant properties (yet, I must mention that partial credit goes to the alcohol itself and its role in slightly increasing high-density lipoprotein - the good guy in "cholesterol town"!).  Sipping one glass a day, four to five times a week (preferably with a meal), has been shown to reduce the risk of heart attacks and diabetes by soothing inflamed arteries (Of course, I don’t need to tell you to pace yourself and go easy on it with moderation!)

• Cooked tomatoes – Certain red colored fruits like tomatoes(surprisingly, tomatoes are classified as fruits, not vegetables) are rich in an antioxidant called lycopene, which may reduce the risk of cardiovascular disease and cancer (specifically prostate, lung, and stomach cancers).

• Pomegranates and Berries (cranberries, strawberries, blueberries) - Rich in antioxidant compounds known as anthocyanins, they have been shown to help maintain cognitive and motor function and also slow the growth of certain cancers.

                Orange/Yellow/Brown

• Herbs and Spices – Garlic, ginger, turmeric (curry powder) contain anti-inflammatory compounds that may reduces the risk of age-related conditions like Alzheimer’s disease.  Cinnamon may help to lower blood sugar; thus, may help to reduce the risk of developing adult-onset diabetes.

• Nuts (almonds, walnuts) and Fish – Don’t be afraid of good, monounsaturated and polyunsaturated fats that contain omega-3 fatty acids.  They help to ease inflammation and reduce the risk of cardiovascular disease, diabetes and stroke by improving insulin sensitivity and reducing blood lipids.

• Artichoke Hearts and Kiwi – Both high in vitamin C, they help to prevent the risk of developing cancer.

• Cruciferous Veggies (broccoli, spinach, brussels sprouts) – contain phytonutrients like sulforaphane that provide a protective effect against cancer (Hopefully they taste better now than when you were a kid!)

• White and Green Tea – Offering one of the most powerful antioxidants called epigallocatechin  gallate (EGCG), it may be the single most life-prolonging substance you can pour into your cup!  Numerous studies have linked tea consumption to lower rates of conditions heart disease, cancer, and Alzheimer’s disease.  In fact, a cup a day reduces your chances of developing high blood pressure by 46 percent; drink more and decrease your risk by 65 percent!

 Dietary Supplements vs. Natural, Fresh Whole Foods             
 

A last note:  You may think that your multivitamin completely covers you, but research has shown that antioxidants in pill form just aren’t as readily absorbed in your body – basically making them “expensive urine”.   You need to rely on natural foods because they have thousands of other complex compounds (needed to most effectively absorb and interact with antioxidants) that may not be put in supplements.  While you may be bombarded by promises on the front of supplement labels, beware of the validity of these claims.  Remember that the foremost goal of the Food and Drug Administration (FDA) is taking responsibility for marketing the safety of dietary supplements, not promoting its efficacy.
(Plus, taking these supplements might lead to a higher risk for developing adverse complications due to drug and medication reactions.  This makes it especially important to inform your health care provider of any additional supplements you might be taking.)

I’m not telling you to be a “new-agey hippie” who strives to live in the Himalayas, dieting 24/7 (look at the first three letters in diet - the spell out “die”, who wants that?!)  It’s not about depriving yourself of food, rather, focusing on flooding your body with healthy nutrient-dense foods!  For instance, while a manufacturer of white bread may claim to have a plethora of vitamins and minerals, more than likely, to process the bread it is stripped away of vital antioxidants and put in synthetic version later on.  A better bet would be whole grain bread, which has kept the nutrient-dense bran intact and helps to keep blood sugar at bay from a "rollercoaster ride" of insulin spikes.  Whole grains help to build up you defenses against the chronic stress that desensitized insulin receptors from taking in sugar; thus, may help to reduce the risk for developing diabetes.

No matter what foods you decide to get your antioxidants from, they will help to support your body’s remarkable capacity for renewal!

Think About Embracing a Holistic, Preventive Philosophy!!!     

        Hopefully you’ve learned a little about the problem with long-term inflammation and how antioxidants can be used to supplement a preventive lifestyle – extending your body’s warrantee and slowing the aging process.
I encourage you to follow the ancient Greek physician (also known as the “father of medicine”) - Hippocrates’s motto, “Let food be your medicine.”  Appreciate your body and start building your defenses now, after all, while the wear and tear of aging is inevitable, the rate at which you age isn’t!

        Giving antioxidants a chance is just one piece of the holistic pie of life that can be immensely rewarding.  Besides embracing healthy eating habits, it’s also important to support your physical and mental “hygiene” with any kind of physical activity you enjoy, a strong social support network and being aware of what’s going on in your body with regular check ups from your health care provider.   During my work at the CHA, I remember asking one of our healthy participants what his secret to longevity was.  He told me it was about not focusing on what he couldn’t control – his genes or his increasing chronological age.   When I asked how old he was – his response was 90 years “young”.  With his same outlook, I would like to leave you with a metaphor:  Everyday, you are given a fresh orange – your job is to squeeze the most juice out of life!