Diet and ageing

Ageing is an inevitable process which leads to loss of function, disease and eventual death of the organism. As human beings, this process starts as soon as life begins. As we age, we identify changes in skin, skeletal structure and also in overall function, which is impacted by internal changes that we do not see.

Free radicals, unstable chemical byproducts of metabolism, are part of the equation which damage cell molecules and lead to inflammatory conditions and diseases. Consuming an unhealthy diet can increase inflammatory conditions in the body. Chronic inflammation is associated with diseases and ageing.

There are some foods, such as large intake of sugars and refined carbohydrates, which can cause advanced glycation end products or AGE, which are associated with diseases such as diabetes and cardiovascular disease.

Many types of foods are associated with an unhealthy diet which can increase inflammatory conditions in the body, conditions such as obesity and other diseases.

High-fat foods, especially those high in saturated fats, cholesterol and trans-fat, can increase inflammatory conditions. Fried foods including chips and processed meats such as sausages are examples. The processed meats are also high in nitrates associated with some bowel cancers.

High-sugar pastries are also sources of high fat, trans-fat and refined sugars.

Consume instead foods which are unprocessed, and mainly plant based.

Foods of the cruciferous/ brassicaceae family are especially powerful as a part of a healthy diet. These vegetables include cabbage, broccoli, turnips and watercress.

Broccoli contains high concentration of glucosinolates which can be hydrolysed by a compound called myrosinase yielding products such as sulforaphane which has been shown to have anticancer properties. The sulforaphane is called a phase-2 protein inducer. These phase-2 protein inducers promote the production of phase-2 proteins which can promote the scavenging of damaging oxidants and even decrease their formation. Broccoli sprouts have a much higher concentration of sulforaphane than the matured broccoli and the results are better when eaten raw. If you decide to sprout your own broccoli, get seeds for this purpose as regular seeds for planting may be treated with chemicals.

Other phase-2 protein inducers are found in all variety of cabbage, celery, eggplant and green tea.

The take-home message is to eat a variety of foods mainly from plant sources as the synergistic effect is priceless. Minimise the intake of those foods which increase inflammatory conditions.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.