This presentation shows the aspect of healthy aging. How to age gracefully without any much effort, Slight changes in daily diet and lifestyle can help to slow down aging process.
2. Presented By:
Ku. Ankita Govind Chaudhari
Email ID: harshada.23aug@gmail.com
Guided By:
Dr. G.M.Hend
Dr. P.A.Pawar
3. 'Youth is fair, a graceful stag,
Leaping playing in the park;
Age is grey, a toothless hag,
Stumbling in the dark'.
4. Health Challenges in an Ageing
Population
Thirty percent of older people are ‘frail’ and at high
risk of age-related disease in which malnutrition is a
factor.
Muscle wasting (sarcopenia) is a serious cause of
loss of independence and disability.
Cognitive decline is more likely to affect the frail.
Movement and good nutrition are critical for
successful ageing.
5.
6. Ageing
Human ageing, physiological changes that take
place in the human body leading to senescence, the
decline of biological functions and of the ability to
adapt to metabolic stress.
The process of ageing brings about physiological,
psychological, and immunological changes which
influence the nutritional requirements.
11. Genetic Cellular Theories
DNA Damage Theory Error Theory
Damage to the DNA
molecules
Exposure to radiation or
harmful cellular
mutations
Errors in RNA
transmission
RNA molecules are
relatively unstable and
formed continuously
12. Non-Genetic Cellular Theories
Wear & Tear Theory Accumulation Theory
Progressive cell
damage caused by the
internal and external
environment
With the passage of
time, changes occur in
the cells that impair
their effectiveness
Accumulation of various
harmful substances in
the cells
Older cells contain a
dark colored, insoluble
substance called
“Lipofuscin”
13. Non-Genetic Cellular Theories
Cross Linkage Theory Free Radical Theory
Proteins, DNA and other
structural molecules
develop cross-links to
one another
Inhibits the activity of
the enzymes
Free radicals attack the
structure of our cell
membranes, creating
metabolic waste
products
Interfere with the cells
ability to repair and
reproduce themselves
14. Physiological System Theories
Immunological Theory Neuroendocrine Theory
Defines ageing as a
disease of the immune
system
The body loses its
ability to distinguish
between foreign
agents/antigens and
necessary body cells
A drop in hormone
production, causes a
decline in our body's
ability to repair and
regulate itself
21. Effect on Food Pattern
Some of the physical changes of ageing affect food
patterns.
For example, secretion of digestive juices and
motility of gastrointestinal muscles gradually
diminish, causing decreased absorption and use of
nutrients. Decreased taste, smell and vision also
affect appetite and reduce food intake.
26. Astaxanthin
6000 times stronger than Vitamin C
800 times stronger than CoQ10
500 times stronger than Vitamin E
75 times stronger than Lipoic Acid
40 times stronger than β-carotene
17 times more potent than resveratrol
DNA-protective capabilities
Potent anti-inflammatory
Cannot function as a pro-oxidant
Protects complete cell
Alleviates sore joints and muscles
Boost immune system
Helps blood pressure
Helps cardiovascular system
Reduces lactic acid
most POTENT and BENEFICIAL antioxidants
27. Ubiquinol
Coenzyme Q10 (CoQ10)
Used by every cell in your body
Recycles other antioxidants, such as vitamin C and
E.
Reduces DNA damage
Beneficial to heart health
Helps in fatigue and weakness
28. Probiotics
Natural defense system.
You can use a probiotic supplement, but getting your
probiotics from food is definitely better as you can
consume far more beneficial bacteria, in many cases
up to 100X more.
Fermented vegetables are an excellent alternative
as they are both delicious and simple to make.
29. Those who have an omega-3 index of less than four
percent age much faster than those with indexes
above eight percent.
Activating telomerase, which, again, has been
shown to be able to actually reverse telomere
shortening.
30. Vitamin K2
In 2004, the Rotterdam Study,
showed that people who consume
45 mcg of K2 daily live seven
years longer
31. Magnesium
Plays an important role in DNA
replication, repair, and RNA synthesis
The lack of magnesium ions has a
negative influence on genome
integrity, reduce body's ability to repair
damaged DNA, and can induce
chromosomal abnormalities.
32. Polyphenols
Potent antioxidant compounds in plant foods
Grapes(Resveratrol): penetrates
in cell’s center, activates sirtuin 1
gene and repairs DNA
Cocoa: benefits glucose
metabolism, blood pressure and
cardiovascular health
Green Tea( Epigallocatechin
Gallate): anti carcinogenic
properties
33. Folate
Maintenance of DNA integrity and DNA methylation
Deficiency can lead to elevated homocysteine levels
Eat plenty of fresh, raw, organic leafy green
vegetables, and beans
34. Vitamin B12
Required for: energy production, blood formation,
DNA synthesis, and myelin formation.
Animal tissues, including foods like beef and beef
liver, lamb, snapper, venison, salmon, shrimp,
scallops, poultry and eggs.
Energy Vitamin…..
35. Curcumin
The active ingredient in the spice turmeric
An immune booster and potent anti-inflammatory.
Turmeric extract with at least 95 percent
curcuminoids that contains only 100 percent certified
organic ingredients.
36. Vitamin
Telomere length is positively
associated with dietary intake of
vitamin A
If you're deficient, you become
predisposed to infections that can
promote telomere shortening.
38. Avocado
Accelerated respiration in mitochondria, remains
effective even in cells attacked by free radicals and
that mitochondria can produce little amounts of
damaging free radicals.
Fiber
Potassiu
m
Vitamins
A, B-
complex,
D & E
Calcium
Magnesi
um
Sodium
Iron
Boron
Lecithin
α & β
Carotene
Sterolins
39. Watermelon
Packed with antioxidants and can help you look and
feel younger
Helps rid the body of dangerous toxins, boost
metabolism, and keeps the immune system healthy
Helps our bodies to stay hydrated
Citrulli
n
Vitami
n B
Seleni
um
Zinc
Iron
Vitami
n A
Magne
sium
Vitami
n C
Vitami
n E
Lycop
ene
40. Salmon
Help keep skin firm by preventing the breakdown of
collagen and reducing inflammation
Helps prevent the formation of skin cancer
Act as natural anti-depressants, increases feelings of
well-being, and help keep skin young, supple and
radiant
Omega
3 Vitamin
E
Astaxa
nthin
Carote
noids
41. Sulphur Containing Vegetables
Inhibited mitochondrial
permeability and reduced
oxidative stress
Provides strength and
resiliency to hair
Required for taurine
synthesis
Reduced the formation of
heterocyclic amines (a
carcinogenic compound)
• Allicin
• Vitamin C
• Sulphorapha
ne
• Magnesium
• Vitamin
B6
• Folate
42. Nuts
Helps you sleep better
Essential fats with brain boosting power
Antioxidants with disease fighting properties
Anti aging skin benefits
Fibers
Omega 3
(ALA)
Melatonin
Manganese Copper
Ellagic Acid
Vitamin A
43. Cruciferous Vegetable
Inhibits bladder cancer cell proliferation
Reduces the risk of developing the cardiovascular
problems of hypertension and atherosclerosis
Reduce the risk of prostate cancer and of
helicobacter pylori infection
Protect skin against damage by UV radiation.
• Lutein
• Zeaxanthi
n
• Vitamin K
• Folate
• Vitamin C
• β Carotene
44. Ginger
Kill damaged cells by inducing apoptosis
(programmed cell death) and autophagocytosis (self-
digestion)
Improves the absorption and assimilation of
essential nutrients
Anti-inflammatories like ginger slow aging in the
body
Keeps joints mobile and circulation moving
Ginger
Ginger water/ Extract
• Gingerols
• Vitamin B6
• Potassium
• magnesium
45. Berries
Slow down the loss of mental
function
Slow down the cognitive
deterioration
Protect DNA from damaging
• Anthocyanin
• Tannin
• Flavanoids
• Iron
• Manganese
• Vitamin C & E
• Phytochemicals
• Antioxidants
46. Sprouted Beans and Seeds
Decrease LDL (bad) cholesterol and total cholesterol,
and increase HDL (good) cholesterol
stimulates the immune system
Increases activity of natural killer cells
Increases interferon production
• Phosphoru
s
• Selenium
• Magnesiu
m
• Manganes
e
• Zinc
• Iodine
• Iron
• Vitamin C
• Polyphenol
s
• Flavonoids
• Carotenes
•Melatonin
•Seratonin
•Flavonectari
n
•Phytosterol
s
47. Ca, Fe, Mg, Mn, P, K, Zn,
Vitamin A, Vitamin B1,
Vitamin B2, Vitamin b3,
Vitamin B6, Vitamin D,
Vitamin E
Hemp Seeds and Coconut Milk
Anti-microbial, anti-viral, and
anti-fungal
Help treat atopic dermatitis
Promotes collagen production
and replacement
Helps create new blood
vessels in and around wound
sites
Excellent 3:1 balance of
omega-3 and omega-6 fatty
acids,
High in gamma linolenic acid
(GLA)
Perfect Protein……
48. 7DaysPlan:Rules
Eat plenty
of Alkaline
Foods
Drink
plenty of
Water
Avoid
Sugar
Avoids
Low-Fat
Foods
More
Veggies
less Fruits
Avoid
Alcohol
Avoid
Fizzy &
Health
Drinks
Avoid
Processed
Meat,
Reduce
Tea &
Coffee
Avoid
Fatty
Snacks
Avoid
Dairy
Eat
Complex
Carbs
49. Meal Food
Breakfast
• 2 poached eggs with 6-8 medium asparagus,
steamed or one whole grapefruit
• 1 mug white tea or hot water with lemon and ginger
Mid AM • Palmful of Almonds
Lunch
• Lentil and mixed-vegetable soup with wilted chard
• 1 large apple
• Mug green tea
Mid PM
• 1 small tub avocado hoummos with sugar-snap peas
or French beans to dip
Supper
• Mixed cruciferous vegetable stir-fry with coconut milk
• 1 cup mung-bean salad with cucumber and 1 tbsp
skin-refining dressing
• Mug chamomile tea
50. Meal Food
Breakfast
• Large skin-enhancing smoothie with 1 cup mixed
berries and 1 small unsweetened coconut yoghurt
• Mug green tea or hot water and lemon
Mid AM • Palmful of Walnuts
Lunch
• Poached wild Alaskan salmon fillet served on quinoa
salad, and spinach and watercress salad with 1 tbsp
skin-refining dressing
• Mug fennel tea
Mid PM • Small tub edamame bean dip with 6-8 carrot batons
Supper
• Vegetable curry, including chick peas, red bell-
peppers and tomatoes, with 1 cup cooked wild rice
• Mug nettle or chamomile tea
51. Meal Food
Breakfast
• Blueberry and almond milk smoothie
• Mug hot water with sliced ginger
Mid AM • Almond and spirulina Bounce Ball
Lunch
• 500ml broccoli and mint soup with 1 slice
pumpernickel bread and ½ an avocado mashed on
top
• Mug green tea
Mid PM • Small tub mixed olives in olive oil
Supper
• Small organic chicken breast, poached in garlic,
onions and Marigold vegetable stock powder. Serve
with mixed-green vegetables, including courgettes,
beans, and kale, and grated ginger
• Mug chamomile or fennel tea
52. Meal Food
Breakfast
• Grapefruit segments from one whole grapefruit with
1tsp blanched almonds
• 1 mug hot water and lemon
Mid AM • Palmful mixed pumpkin and sunflower seeds
Lunch
• Poached wild Alaskan salmon fillet served over a
whole bag of witted spinach
• 1 mug white tea
Mid PM
• Small tub red pepper hoummos with sugar snap pea
to dip
Supper
• Leek, savoy cabbage, fennel seeds and split pea
soup
• 1 slice pumpernickel
• Mug of fennel tea
53. Meal Food
Breakfast
• Bowl of gluten-free porridge with 1tsp chia seeds with
almond milk and 50g fresh berries
Mid AM • Palmful walnuts
Lunch
• Whole avocado, mung-bean sprouts and mixed-leaf
salad, with cooked quinoa and pumpkin-seed salad, 1
tbsp skin-refining dressing
• 1 large apple
• Mug green tea
Mid PM • Sardine pâté and 2 oat cakes
Supper
• WSpinach and rocket omelette with mung-bean
sprouts and tomato salad, and 1 tbsp skin-refining
dressing
• Mug chamomile or nettle tea
54. Meal Food
Breakfast
• 2 large slices watermelon with large skin-enhancing
smoothie
Mid AM • Tahini with 1 oat cake
Lunch
• 4 small falafel, chopped and wrapped in large lettuce
leaf, with mashed avocado, spring onion and chopped
tomatoes
• 1 large apple
• Mug white tea
Mid PM • Almonds and spirulina Bounce Balls
• 500g pea and mint soup with 2tsp sunflower and
pumpkin seeds sprinkled on top
• Mug of nettle or fennel tea
55. Meal Food
Breakfast
• Skin-enhancing smoothie with berries
• Mug hot water, lemon and ginger
Mid AM • Palmful mixed pumpkin and sunflower seeds
Lunch
• Superfood salad — usually a combination of beetroot,
edamame beans, hoummos, avocado, chick peas,
boiled egg and greens, and 1 tbsp skin-refining
dressing
• 1 medium pear
• Mug green tea
Mid PM • Tahini on 2 oat cakes
• Wild Alaskan salmon fillet poached in white tea with
ginger, garlic and onion, and served over wilted kale
and steamed broccoli
• Mug of chamomile tea
56. Youth Elixir
Ingredients: Serves 1
1/2 cup frozen strawberries
1/2 cup frozen blueberries or mixed berries
1 handful of sesame seeds
1 tablespoon organic honey
1/2 cup unsweetened or freshly squeezed orange
juice
Ice cubes (optional)
Directions
Put all the ingredients in a blending device, and
blend until desired consistency. Do not blend too
much, or you might oxidize the drink and lose
necessary nutrients.
57. Green With Envy
Ingredients: Serves 1
1/2 to 1 cup of coconut
milk
1 ripe banana
1 handful of kale
1 apple
1 tablespoon chia seeds
Couple of ice cubes
Directions:
Put all the ingredients in
a blending device, and
blend.
If milk makes the
smoothie too rich for
your liking, just add a
little cold water to
balance out the
consistency and texture.
58. Tropical Delight
Ingredients: Serves 2
Half a pineapple
2 small- to medium-sized mangoes
3 lychees
1 handful flaxseeds
1-1/2 cups water
Few ice cubes
Directions:
Put all the ingredients in a blending device, and
blend.
To make it more slushy add more ice. For hosting
purposes, add a little umbrella to the glass, and
59. Glory days
Ingredients: Serves 1
1 Punnet strawberries
1 Bananas, coarsely
chopped
3 Cups raw milk
1 cup of plain full fat
yoghurt
1 tbsp. hemp oil
Directions:
Put all the ingredients in
a blending device, and
blend. If yoghurt makes
the smoothie too rich for
your liking, just add a little
cold water to balance out
60. Coconut Power
Ingredients: Serves 2
1 whole young drinking coconut (flesh
and pulp)
1 punnet of blueberries
1tbsp coconut oil
1 Tsp. Cinnamon
Directions:
Put all the
ingredients in a
blending device,
and blend until
desired
consistency.
61. Ageless Beauty
Ingredients: Serves 2
1 whole young drinking
coconut (flesh and pulp)
2 cups frozen mixed
berries
3 tbsp. Acai powder
(freeze dried is the best)
Directions:
Put all the ingredients in a
blending device, and
blend until desired
consistency
62. Golden Guava
Ingredients: Serves 1
1/2 cup guava, seeds
removed
1 cup pineapple, cubed
1 banana, peeled
1/2 teaspoon fresh ginger,
grated
2 cups fresh baby spinach
8 ounces filtered water
Directions:
Put all the ingredients in a blending device, and blend
until desired consistency.
63. Memory
Booster
Ingredients: Serves 2
1 whole young drinking coconut (flesh and pulp)
2 Raw eggs (organic is a must)
1 Banana
1tsp Cinnamon
Directions:
Put all the ingredients in a blending device, and blend until
desired consistency.
64. Body Balance
Ingredients: Serves 2
1/4 cup fresh or frozen strawberries
1/2 cup fresh or frozen blueberries
1 orange, peeled and pits removed
1 ripe banana
1 cup full fat plain yogurt
2 tbsp. chia seeds
Directions:
Put all the ingredients in a blending
device, and blend.
If the yoghurt makes the smoothie too
rich for your liking, just add a little
cold water to balance out the
consistency and texture.
65. Effervescent
Ingredients: Serves 1
1 cup Kombucha (homemade
or store bought)
1 cup of frozen mixed berries
1 tablespoon coconut oil
2 tablespoons chia seeds
1/4 inch ginger, peeled and
minced or 1/2 teaspoon
powdered ginger
Directions:
Put all the ingredients in a
blending device, and blend
until desired consistency.
66. “There is a fountain of youth:
It is your mind, your talents, your creativity you
bring to your life and the lives of people you love.
When you learn tap this source you will truly have
defeated age”.
