A new study has revealed that taking supplements of beta carotene, the pigment found in carrots, tomatoes and broccoli and which makes carrots orange, may cut the risk of dementia and help you remember words and conversations better.

The study, published in the Archives of Internal Medicine, found that those who take beta carotene supplements for 15 years or longer have better memory and other brain skills. It is thought that beta-carotene protects brain cells from damage caused by ageing.

 

Researchers believe that the supplement could be used to reduce the risk of Alzheimer’s but added that more research was needed to confirm this before they could recommend its use as a dietary supplement. Smokers were also warned not to take the supplement as it could increase the risk of lung cancer. The research does, however, provide more evidence that antioxidants found in fruits and vegetables, which mop up harmful chemicals produced in the body can stave off diseases such as Alzheimer’s.

What are bones made of? Like all tissues, they contain protein. They are rich in minerals, not just calcium, but also potassium, manganese, magnesium, silica, iron, zinc, selenium, boron, phosphorus, sulphur, chromium, and dozens of others. And in order to use those minerals, vitamin D must be present and your diet must also contain high-quality fats.

If your diet is poor in any of the above nutrients your bones will suffer. Although bones do start to thin gradually once you get into your 30s, contrary to popular belief getting older and menopause are not the only major causes of osteoporosis. Poor nutrition and lack of exercise are also major causes of weak bones.

 

The foods you eat can work to keep your bones strong as you age, and some can even help you replace lost bone mass.

 

Get plenty of calcium: Did you know that 99% of your body’s calcium is stored in your bones and teeth? This calcium makes up your bone bank. Calcium is “deposited” and “withdrawn” from your bone bank daily, based on your body’s need for calcium. If your daily diet is low in calcium, calcium is “withdrawn” from your bone bank. Bone is broken down to keep your blood calcium level normal. This happens because calcium plays a critical role in supporting your body’s vital functions; such as controlling your blood pressure and maintaining your heart beat.

 

Dairy products (organic) in moderation are a good calcium source but you can also get your calcium from green leafy vegetables, canned fish with bones, soya, dried figs and sesame seeds. It is also worth adding in a supplement containing calcium around the menopause.

 

What decreases calcium intake?

• Caffeine – too much caffeine can affect the balance of calcium in the body.  Try to cut down the amount of caffeine you consume or better still eliminate it completely and drink herb teas and grain coffees.
• Salt – if you eat a lot of salt, it can increase the amount of calcium your body excretes through urine. You should eat no more than 6g of salt a day.
• Fizzy drinks – these contain a lot of phosphorus, which is used to improve the flavour. When phosphorous levels in your blood rise, a message is sent to your brain, telling it that there is not enough calcium. As a result the body draws calcium from your bones and teeth to balance the high levels of phosphorus. If this happens regularly, your bones will begin to weaken.
• Get enough vitamin D: Vitamin D is essential for the absorption and use of calcium in your body. Vitamin D has been referred to as “the sunshine vitamin.” Your body can make vitamin D from casual sun exposure of short duration (as little as 5 to 15 minutes of sunshine per day, two to three times per week on the face and hands). Ten to fifteen minutes of sunshine three times a week should enable your body to make all the vitamin D it needs but you can also get Vitamin D from food sources such as oily fish and eggs. If you suspect that you’re not getting enough vitamin D from these sources, or if you’re over 65, consider taking a multivitamin or a calcium supplement (like OsteoPlus) that contains it and having a blood test to check for a deficiency.
• Replace meat with soya: Studies have shown that a diet high in animal protein can interfere with the way your body uses calcium not to mention the saturated fat and other toxins present in meat which have been linked to an increased risk of cancer. So avoid meat, especially red meat and consider replacing with soya and other beans instead.

Soya may help to prevent bone loss and even aid you in building bone after the menopause. Although some tofu provides calcium, researchers think that it may be the phytoestrogens, particularly one called genistein, that really protects your bones. These substances appear to work somewhat like oestrogen, functioning as a sort of natural hormone-replacement therapy. In one study, postmenopausal women who ate soya every day for six months increased bone mass in their spines by 2 percent, while those who didn’t eat any continued to lose bone. You can get more soya into your diet by snacking on roasted soy nuts, tossing some tofu into a vegetable stir-fry, and using organic soya milk on your cereal or in smoothies. Also include lentils, chickpeas etc. 

• Cut down on alcohol and quit smoking: Drinking more than two alcoholic beverages per day can harm bone cells and disrupt their absorption of calcium and vitamin D so avoid or limit to no more than one drink a day and try to have 2 –3 days off a week. And if you haven’t given up by now quit smoking and avoid passive smoking. Smoking puts you at a higher risk for developing osteoporosis and increases the rate of bone thinning once it starts.

Finding out what causes your skin to age faster than it should, can help you win the war against wrinkles. For decades scientists have looked for an answer and at least eight contributing factors have been identified; not surprisingly the majority of them are related to diet, environmental toxins and stress.

Typically it’s not one factor that makes skin look older but several working together. They are all interconnected and addressing one factor will often deal with several others. Here are the main contributors to wrinkles with advice on how to avoid or deal with them.

1. Free radicals

We generate free radicals through the natural process of metabolism but we also inhale, absorb and digest them as well. Free radicals come from environmental pollutants, radiation, pesticides, preservatives, cigarettes, car fumes, antibiotic residues and mercury fillings to name just a few.

Free radical damage has been linked to as many as 60 illnesses, including cancer, heart disease, Alzheimer’s disease and immune system disorders. And it also plays a significant role in the aging process of our skin. Over the years, the skin’s collagen suffers mercilessly from free radical attack. Normal, healthy collagen proteins gently mesh with each other, giving skin its softness and elasticity. Once damaged, these proteins become cross linked and hard, and ultimately collapse on themselves, preventing them from holding water and remaining plump. The overall effect is a confusion of cross linked collagen fibres, manifested on the skin’s surface as wrinkles.

The only thing that neutralises free radicals is a group of nutrients known as antioxidants of which the most potent are vitamins A, C, E and flavonoids found in fruits and vegetables. Antioxidants have an even great affinity for free radicals than for tissue and when consumed or applied to the body they neutralise free radicals and prevent tissue damage. The message is simple; the more fruit and vegetables you eat the less chance you have of developing wrinkles. A good antioxidant formula in supplement form is Nutriguard by BioCare (see Resources Page).

2. Insulin resistance

Preventing insulin resistance and blood sugar imbalances is another key factor in preventing wrinkles. More and more research is suggesting that steady insulin levels are an indicator of how healthy and vital a person feels and looks. This is because insulin isn’t just responsible for lowering blood sugar it is also responsible for storing nutrients such as magnesium in cells. If insulin resistance occurs the cells become deficient in magnesium and other nutrients that are essential for good skin. To maintain healthy blood sugar levels avoid eating sugar or foods that are highly refined and easily convert to sugar such as white bread, cakes, pastries and alcohol and make sure you eat a meal or snack every three to four hours.

3. Weak immune system

Colds and infections make you look much older than you are so it is important to keep your immune system strong. Catching one infection or cold after another can be highly damaging for your face, as infections can promote inflammatory responses. Therefore make sure you boost your immunity with healthy eating, plenty of vitamin C found in fruits and vegetables, regular exercise and lots of antioxidants.

4. Environmental toxins

Every day your body is exposed to a sea of wrinkle causing environmental toxins such as pesticides, industrial chemicals, car fumes, cigarette smoke and additives and preservatives in processed or refined food. When exposure to these toxins becomes overwhelming the toxins accumulate in your body, damaging cells and contributing to wrinkles and saggy skin. The best way to reduce your risk of wrinkles is to eat a diet that is as fresh and as healthy (preferably organic) and whole food, as possible and to avoid unnecessary exposure to environmental toxins.

5. Inflammation

Another primary cause of wrinkles is inflammation. The theory is that when cells are under free radical attack substances are activated that cause the cells to produce inflammatory agents known as cytokines, a killer agent in your cells. As a result other chemicals are produced which digest collagen; collagen is what keeps your skin looking fresh and young and so when under free radical attack your skin has no defence system in place. The best way to reduce the risk of inflammation is to feed our bodies with antioxidant rich foods than can remove inflammatory compounds. In addition to a diet low in antioxidants another contributory factor towards inflammation is stress.

6. Stress

When you are under long term stress, whether that stress is physical, emotional, psychological or environmental, your body produces increased levels of cortisol which can age your skin fast. Vitamin C, an essential nutrient for firm skin, is also used up by stress and this can lead to the loss of facial tone. The way to combat stress is to eat a healthy diet, exercise regularly, make sure you get a good night’s sleep and set aside quiet time each day to mediate or relax. You can also take Siberian ginseng to help nourish the adrenal glands to offset the effects of stress and some extra vitamin C in supplement form (see Resources page).

7. Sleep

During sleep your body can repair cells and release hormones. One of the hormones that is released by the pineal gland while you sleep is melatonin, which helps to prevent free radical attack. Your skin is under free radical attack every day so every night you need to protect it with a good night’s sleep. Melatonin may also help reverse the actions of toxins. Sleep experts believe that the most important time for skin repair is between 10 pm and midnight so try to get to bed early and aim to eat your meal before 8 pm so that your body is not digesting when it should be resting.

8. Sun damage

The sun’s UVA and UVB rays can damage the DNA in skin cells and it is thought that the great majority of visible signs of skin ageing in some women, such as wrinkles, age spots and sagging skin may be caused by too much sun exposure. And even though darker or olive skin may not burn easily, a suntan is evidence of injury to the epidermis, the top layer of skin.

Prevention is the best way to reduce the risk of sun damage. Using a natural sunscreen lotion or cream, especially on the face and hands, is important as is avoiding excessive exposure to the sun. Don’t shut yourself indoors though, just avoid the midday glare and go out in the early morning or in the evening to get all the vitamin D benefits of natural light without the burning heat of the sun.

Good food sources of antioxidants:

You’ll have noticed that in the majority of cases your greatest weapon in the war against wrinkles is a diet rich in antioxidants. Consuming more antioxidants helps provide your body with the tools it needs to neutralize harmful free radicals.

It’s estimated that there are more than 4,000 compounds in foods that act as antioxidants. The most studied include vitamins C and E, betacarotene and the mineral selenium.Many people think “supplements” when they think about getting more antioxidants. The supplement aisle, however, is not the only place to find these important compounds. Better places include the fresh and frozen fruit and vegetable section and the whole grains section of your supermarket. Why? Because the foods in these sections come packaged with other complementary nutrients and phytochemicals. They can provide better insurance than supplements that you’re getting the antioxidants you need in the right amount and form. Here are some good food sources of the four most studied antioxidants.

Vitamin C – Vitamin C is a water-soluble vitamin found in all body fluids, so it may be one of our first lines of defense. This powerful antioxidant cannot be stored by the body, so it’s important to get some regularly – not a difficult task if you eat fruits and vegetables. Important sources include citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, raw cabbage and potatoes.

Vitamin E – A fat-soluble vitamin that can be stored with fat in the liver and other tissues, vitamin E is helpful for a range of purposes – from delaying ageing to healing sunburn. While it’s not a miracle worker, it’s another powerful antioxidant. Important sources include wheat germ, nuts, seeds, whole grains, green leafy vegetables, vegetable oil and fish oil.

Beta-carotene – The most studied of more than 600 different carotenoids that have been discovered, beta-carotene protects dark green, yellow and orange vegetables and fruits from solar radiation damage. It is thought that it plays a similar role in the body. Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots are particularly rich sources of beta-carotene.

Selenium – This mineral is thought to help fight cell damage by oxygen-derived compounds and thus may help protect against cancer. Good food sources include fish, grains, eggs and garlic. Vegetables can also be a good source if grown in selenium-rich soils.

Bear in mind that when it comes to antioxidant content, all foods are not created equal. A study published in a recent issue of the Journal of Nutrition analysed the total antioxidant content of various fruits, berries, vegetables, cereals, nuts, and legumes. These are the results:

Overall Best Sources of Antioxidants

• Berries: dog rose, sour cherry, blackberry, strawberry, raspberry, crowberry, blueberry, black currant;
• Walnuts;
• Sunflower seeds;
• Pomegranate;
• Ginger

Research from the University of Southampton has also showed that when it comes to lettuce leaves the darker they are the more health boosting wrinkle erasing antioxidants they contain. It’s recommended that we eat 3,000 ORAC( the measure of antioxidant activity) a day and here’s what 100g of some of the most common lettuce leaves contain: iceberg – 105; lambs – 956; lollo – 987; spinach – 1,260 and rocket – 2,373.