Foods For Brain Health +

Memory
Blueberries
Flax Seeds
Avocados
Oleic acid makes up over a third of the fat in myelin. Thus, avocados (and other
sources like olives, almonds and pecans) are helpful for speedy messaging within
your brain.

Chocolate
Flavanols in chocolate have the ability to help maintain brain function may arise from
their ability to protect brain cells, improve brain metabolism and blood flow, which
helps preserve memory, the researchers said.

Broccoli
Broccoli has been shown to improve memory function as well as slow the aging
process. This means a broccoli-rich diet will keep you young and sharp. Furthermore,
the antioxidants found in cruciferous veggies like cabbage, broccoli, cauliflower and
collard greens helped women in a 25-year study conducted at Harvard Medical
School to retain memory function.

Beets
High concentrations of nitrates are found in beets, as well as in celery, cabbage and
other leafy green vegetables like spinach and some lettuce.

Anti aging
Olive oil on skin, honey, rooibos tea, aloe vera, coconut oil, chromium
1. Be happy The physical damage caused to your body by
stress has only recently become appreciated by the scientific
community. Fill your life with things you love and get rid of almost
everything else. Practice stress relieving activities like meditation
and exercise, and learn to appreciate joy when you find it.
Happiness does a body good.
2. Eat vegetables There is good evidence that oxidative
damage caused by toxins and metabolism contributes to the aging
process at a cellular level. Foods (but not supplements) high in
antioxidants seem to protect us from oxidative stress.
3. Avoid sugar Sugar is a direct cause of aging and
significantly reduces lifespan in organisms from yeast to primates.
Not by a small amount either. %placeToCut

4. Moisturize The appearance of your skin is largely

dependent upon moisture. Help it out by using moisturizers to keep
your skin soft and hydrated. Work with a professional to determine
what type is best for you.
5. Don’t raise your eyebrows Credit my mother for
teaching me this one, it has been a lifesaver. As a kid she used to
warn me about raising my eyebrows, saying it would give me
wrinkles and I’d regret it. I thought she was crazy, but still learned
to express myself without much forehead crinkling. As a result I
have far fewer forehead lines than some people years younger than
me.
6. Sleep For me the most important determinant of how I look
(and feel) on a given day is how much sleep I get. Seven hours is
my ideal, but everyone is different.
7. Eat Hemp for omega 3's Darya had fish here
saying, "Some evidence suggests that the omega-3 fatty acids
found in fish are particularly beneficial to the skin." But I'm changing
it to hemp, because I believe that it's always better to eat lower on
the food chain for environmental, ethical and health reasons, and
hemp has so many other fantastic health benefits other than just
the omega 3's (which by the way, have been shown to be in perfect
ratio for humans)
8. Wear sunscreen I love the sun and spend as much
time in it as possible, but I never walk out the door without
sunscreen on my face. UV radiation from the sun damages your skin
and promotes aging.
9. Don’t smoke Smoking is one of the easiest ways to look
older than you really are and shorten your life at the same time.
Avoid both primary and secondary smoke like the plague.
10. Step out of your comfort zone Mental exercise
seems to be one of the key elements of quality aging, but this
doesn’t mean you should sit around all day doing crossword puzzles.
Neuroscientist and cognitive aging specialist Dr. Adam
Gazzaleysuggests going out of your way to challenge yourself
mentally, doing things like traveling and learning new languages
even over the age of 60.
11. Take vitamin D Some research suggests that vitamin D
may be particularly important in slowing the aging process. The jury
is still out on the value of vitamin D supplements for aging, but they
seem to have enough other benefits that it’s worth the investment.
12. Eat fruit Like vegetables, fruits have an enormous amount
of antioxidants and help with hydration. Vitamin C in particular is
thought to benefit skin.
13. No foundation or powder makeup Generally I
avoid putting any makeup directly onto my skin. I realize I have a
very flexible work environment and this is not possible for every
woman, but skipping the makeup does help maintain your skin’s
hydration and elasticity. I do wear makeup occasionally, maybe
once or twice per week. But in general I find that mascara and lip
gloss are enough for most situations.
14. Hydrate Your skin is very sensitive to water levels. Stay
hydrated by sipping water and eating fruits and vegetables
throughout the day.
15. Whiten teeth I know this isn’t something you can find at
the farmers market, but when you drink as much coffee and red
wine as I do, minor (and admittedly superficial) fixes like teeth
whitening can go a long way. If you don’t believe me, try and
remember the last time you saw a 20-year-old with yellow teeth….
16. Wear sunglasses If you’re a happy person (and I know
you are), your wrinkles will most likely be caused by smiling and
show up predominantly around your eyes. Block out extra sun (and
look super cool) by always wearing sunglasses when you go outside.
17. Eat beans and lentils Legumes are a fabulous source
of minerals that can help keep your skin hydrated and looking
young.
18. Tea Afternoon tea time is one of the greatest discoveries I’ve
ever made. Not only is tea full of antioxidants and other cancer-
fighting compounds, a midday break can be just what the doctor
ordered to sip away stress.
19. Cardio I’m not the biggest believer in cardio exercise for
weight loss, but it is still important for vascular health. Not to
mention how awesome you feel after a good session. Cardio doesn’t
need to kill you, but you should do it regularly.
20. Strength training Building strong, toned muscles is
one of the most effective ways to look younger than your years. Ask
anyone who looks fabulous and they’ll swear by strength training. A
little goes a long way.
21. Eat intact whole grains Intact grains (not fake
“whole” grains that are ground into flour) are an excellent source of
vitamins, minerals and soluble fiber. They are also perfect fuel for
those killer workouts.
22. Olive oil It is hard to think of something more versatile,
healthy and delicious than olive oil. It breaks my heart that dietary
fat got such a bad rap the past few decades, since the benefits of
healthy fats like olive oil are innumerable. Fat isn’t just “not bad” for
you, it’s essential.
23. Kill your television We all have things we enjoy
watching (I’m partial to NBA championship teams), but if it takes up
a significant amount of your time each week (>5 hrs) it may be time
to reevaluate. How many years of your life do you really want to
spend on your couch?
24. Don’t stuff yourself Cutting back on calories is the
single most effective way to slow aging and extend life. I don’t
advise starving yourself, but it’s a good idea to avoid overeating in
any situation.
25. Eat nuts Nuts are the perfect snack food and are filled
with anti-aging fats, vitamins and minerals. They are also great for
suppressing appetite–just don’t eat more than a handful.
26. Avoid dairy Studies of aging skin have shown that milk
and milk products are associated with more aging and wrinkles.
27. Avoid processed meats Processed meats contain
high amounts of nitrates and nitrites, which are associated with
many different health problems in humans. No need to get too hung
up on this, but you may not want to eat deli meat every single day if
you want to stay young.
28. No processed carbohydrates Just like sugar,
processed carbohydrates are a direct cause of aging and disease. I
eat these things occasionally, but don’t let it happen too often.
 29. Coconut oil Fats come in all different shapes and sizes,
and I try to incorporate a good mix of all of them. Medium-chain
fatty acids like those found in coconut oil are starting to be
recognized as important by researchers, but the evidence is limited.
Coconut oil is also a healthy source of saturated fat for vegetarians.
I always use coconut oil when cooking Southeast Asian food.
30. Eat raw food The more raw foods, such as raw
vegetables, greens and sprouts, you eat the better. Raw food has
been shown to contain more nutrients and enzymes. Cheers!
Collagen:
avocado oil, green & white tea, garlic, tomato, rosehip, pomegranate, sprout

Antibiotics from nature

garlic, olive leaf

Herbs that Contain Natural Antibiotic

Properties
The University of Colorado has also uncovered certain herbs which exhibit traits
and qualities that mimic antibiotic actions in the human body, which include the
following:

• Allspice
• Oregano
• Thyme
• Cumin
• Cinnamon
• Cloves
• Chili peppers
• Rosemary
• Marjoram
• Coriander
• Basil
• Cardamom
• Pepper
• Ginger
• Mint sage
• Mustard
• Parsley
• Basil
• Coriander

When you Are Sick:

Drink lots of fluids.
De-stress.
Take food based vitamin C.
Eat fermented foods for the probiotics.
Sip miso soup.
Eat no sugar except for the little bits that you may get from manuka honey or
fruit.
Set down an aggressive natural healing regimen and follow it. If you are going to
heal yourself at home you need to be diligent.
Have faith in the power of nature.

Recommendations for Youth

omega 3 fatty acids
Dr. Perricone is a proponet of omega 3's, especially the omega 3's found
in fish, but as research is showing, omega 3's are just as plentiful in plant
foods and they offer a safer alternative to fish.
The incredible anti-inflammatory power of Omega-3 essential fatty acids
can accomplish the following:
Reduce inflammation in all organ systems
Accelerate the loss of body fat
Elevate mood
Improve attention span
Stabilize blood sugar levels
Lower insulin levels
Create and maintain healthy serotonin levels
Stop the roller coaster effects of the carbohydrate highs and lows
Decrease appetite
Increase radiance to skin
Increase health of immune system
Increase energy levels
Decrease symptoms and severity of rheumatoid arthritis
Reduced symptoms and severity of chronic skin conditions such as eczema
Decreased cardiovascular risk

Omega 3's can be found in chia, flax, hemp, and pumpkin seeds, walnuts,
algae.

alpha lipoic acid

Alpha lipoic acid is a superior anti-inflammatory, that penetrates all
portions of the cell because it is both fat and water soluble. On a cellular
level alpha lipoic acid exerts a wide variety of positive actions, all of them
anti-inflammatory. In addition to its function as a powerful
antioxidant/anti-inflammatory, alpha lipoic acid increases the body’s
ability to take glucose into the cells. This increased sensitivity to insulin
results in decreased blood sugar levels, accelerated weight loss. ALA is the
only antioxidant that can boost cellular levels of glutathione, the body’s
most important antioxidant to overall health and longevity.

Because alpha lipoic acid is found only in trace amounts in food (foods
such as broccoli and collards), it must be taken as a supplement to really
benefit from it. Take with meals.

astaxanthin
Astaxanthin comes from the microalgae haematococcus pluvialis, found in
abundance in arctic marine environments, and is a natural carotenoid (any
of a class of yellow to red pigments, including the carotenes and the
xanthophylls). Carotenoids are one of the most abundant molecules in the
world and give nature its wide variety of colors—from carrots to
flamingos. It is the most potent of all of the carotenoids—in fact it is ten
times stronger than beta carotene and 100 times stronger than Vitamin E.
Astaxanthin is an exceptional anti-inflammatory, making it an important
component of the anti-inflammatory diet. Its ability to protect muscles
and increase physical endurance is a wonderful asset for everyone
needing to start and maintain a regular exercise program.

Because astaxanthin has been proven to cross the blood brain barrier, it
offers protection to the brain, the central nervous system and the eye.
It increases physical endurance and reduces muscle damage.
It reduces eye fatigue and improves visual acuity.
It provides wrinkle reduction by internal supplementation.
It reduces hyperpigmentation (better known as age spots).
It provides cytokine regulation; inhibiting the expression of inflammatory
cytokines and chemokines.
It improves gastric health; and reduces infection/inflammation of H.
pylori, spiral-shaped bacterium that can damage stomach and duodenal
tissue, causing ulcers.

carnitine
Carnitine is a water soluble nutrient, very much like a B vitamin, that
allows us to convert fat into energy. Carnitine and its derivative, acetyl L-
carnitine (see below) are two of the most important nutrients for weight
loss. However, for carnitine to have optimum effect, we must have
adequate essential fatty acids (such as omega-3s) present in the diet.
Carnitine is critical for energy formation and an active metabolism. Small
amounts of carnitine can be obtained from foods such as meats and dairy
products, but to get an adequate supply we must take carnitine
supplements. Carnitine provides anti-aging benefits in that it enhances
energy production in the cell, which is needed for cellular repair. Studies
have also shown that carnitine helps prevent muscle loss during illness
and also prevents the muscle loss associated with aging, known as
sarcopenia. Carnitine is protective of liver function and enhances and
protects the immune system, especially under stressful conditions.
Do not take carnitine in the evening as it may interfere with sleep.
Carnitine may be taken with or without food. For better utilization of fat
for energy take omega 3 with carnitine.

acetyl-l-carnitine
Like carnitine, acetyl-l-carnitine improves mitochondrial function, but to
an even greater degree – because it can pass through the mitochondrial
membrane. And like carnitine, acetyl-l-carnitine functions best when there
is adequate dietary intake of omega-3 essential fatty acids. Both forms of
carnitine are important in a weight loss regimen because they act as
natural anti-inflammatories, they aid in transportation of fats into the
mitochondria to be burned. They also enhance the sensitivity of insulin
receptors, helping to decrease blood sugar and circulating levels of insulin.
As we have learned, high levels of insulin are inflammatory and ‘lock’ our
body fat in place.

Carnitine and acetyl-l-carnitine are not to be used by people with bipolar

disease (manic depression) or those who are susceptible to seizures
(epilepsy) unless recommended by their physician. Do not take acetyl-l-
carnitine after 3 PM to prevent any difficulties with sleeping.
Exercise naturally increases our levels of acetyl-l-carnitine, however, if we
are obese, over thirty, or have other health problems, it will not raise
them to therapeutic levels; therefore supplementation is necessary.
Acetyl-l-carnitine may be taken with or without food. For better utilization
of fat for energy take omega 3 with carnitine.

conjugated linoleic acid (CLA)

CLA is a fatty acid that is found in many of the foods we eat. CLA is also a
powerful aid in prevention and treatment of obesity. When taken in
effective doses, CLA decreases body fat, especially in the area of the
abdomen.
In addition to the antioxidant, anti-inflammatory and insulin-sensitizing
actions of CLA, many studies show that CLA helps prevent muscle loss and
weakness associated with aging and disease. This is one of the reasons
CLA has long been a favorite supplement of athletes and body builders.

When take with sesame seeds, the effects of CLA are enhanced. The
average diet provides no more than a gram (1000 mg) of CLA per day
(found in safflower oil and mushrooms). CLA may be taken with meals.

coenzyme Q10
Coenzyme Q10, also called ubiquinone, is a powerful antioxidant/anti-
inflammatory with many benefits for treating and preventing obesity. It
acts similarly to acetyl-l-carnitine in that it assists in energy production
within the mitochondria. As we have learned, energy production declines
as a cell ages, and that means that the cell’s ability to repair itself also
declines. Working synergistically with acetyl-l-carnitine, carnitine, and
alpha lipoic acid in the mitochondria, CoQ10 enhances the metabolism,
giving us greater energy and endurance, and a greater ability to lose body
fat, while preventing the energy decline seen in aging cells. CoQ10 also
works synergistically with other antioxidants to elevate cellular levels of
vitamins C, E, and glutathione and to help regulate blood sugar and
enhance insulin sensitivity. CoQ10 also maximizes the burning of foods for
fuel, helping to normalize fats in our blood.

This supplement should be taken by anyone over 40, as tissue levels of

CoQ10 decrease as people get older. Although CoQ10 can be found in
small amounts in broccoli, garlic, peas, nuts etc, many recommend
supplementation for optimal anti-aging and weight loss benefits. CoQ10
supplementation is of particular importance for women because they tend
to have lower levels than their male counterparts. CoQ10 is best taken
with food.

chromium
Chromium is a critical nutrient in our effort to control and reduce excess
body fat. By supplementing our diets with chromium, we can effectively
lower blood sugar and insulin levels—the key to the anti-inflammatory
weight loss diet.

Chromium is an essential nutrient required for normal sugar and fat

metabolism. Chromium is important for energy production, and also plays
a key role in regulating appetite, reducing sugar cravings, and lowering
body fat. Chromium absorption is made more difficult when milk, as well
as when foods high in phosphorus are eaten at the same time. Don’t take
chromium with foods rich in phytic acid (unleavened bread, raw beans,
seeds, nuts and grains and soy isolates) as this may decrease its
absorption. The recommended type of this supplement is Chromium
Polynicotinate. Foods that have chromium are brewers yeast, sweet
potato, broccoli, garlic, banana etc.

gamma linolenlic acid (GLA)

GLA is an important omega-6 essential fatty acid. GLA can increase the
metabolic rate, an effect that causes the body to burn fat, resulting in
weight loss. The average American diet causes a deficiency of GLA
because of the large amounts of trans fatty acids, sugar, grain-fed red
meats and dairy products that are consumed. GLA is very difficult to find
in the diet, but is found in high amounts in borage, black current, and
evening primrose oils, as well as spirulina and hemp.

Take GLA with meals to increase absorption. GLA improves cell sensitivity
to insulin, reducing our chance of developing diabetes, heart disease and
excess body fat. Borage oil is the richest supplemental source of GLA.
As with Omega-3 supplementation, results do not happen overnight and
may take up to six months. Don’t let this dissuade you from adding this
vital essential fatty acid to your diet as soon as possible.

dimethlaminoethanol (DMAE)
DMAE is a naturally occurring nutritional substance with powerful anti-
inflammatory properties. DMAE is important in the production of
neurotransmitters, especially acetylcholine, which is essential in the
communication from one nerve to another and between nerves and
muscles. In order for your muscles to contract, the message must be sent
from your nerves to your muscles via acetylcholine. DMAE also has
membrane stabilizing effects and can also help reduce body fat, most
likely from its activity as a precursor to acetylcholine as well as its anti-
inflammatory activity. Taking DMAE as a supplement will not only improve
your cognitive function, it will help increase skin firmness and muscle
tone.

DMAE is a naturally occurring nutritional substance with powerful anti-

inflammatory properties.
DMAE also has membrane stabilizing effects and can also help reduce
body fat, most likely from its activity as a precursor to acetylcholine as
well as its anti-inflammatory activity.

It is thought that DMAE can make epilepsy and bipolar depression worse;
thus, it is advised that those with these health problems avoid
DMAE. DMAE can also be over-stimulating for some people, perhaps
causing muscle tension or insomnia, so individuals experiencing such
difficulties are advised to discontinue use of DMAE. Take with meals for
optimum effect.

Dr. Perricone's Top Foods For Youth

the allium family (Garlic, onions, shallots, leeks and chives)
barley
beans and lentils
green foods
hot peppers
nuts & seeds
sprouts
yogurt & kefir

Dr. Perricone's Good Foods

Dr. Perricone's 'Good' Foods is a list of foods that Dr. Perricone
recommends for a healthy diet.

GRAINS & LEGUMES: Old fashioned oatmeal, lentils, chickpeas, dried

beans, buckwheat and barley.

FRUITS & VEGETABLES (The Rainbow Foods): Apples, artichokes, arugula,

asparagus, avocado, bamboo shoots, bell peppers (green and red), berries
(blueberries, blackberries, strawberries, raspberries), bok choy, broccoli,
broccoli rabe, brussels sprouts, cabbage, cantaloupe, cauliflower, celery,
cherries, chives, collards, cucumbers, dark green leafy lettuces (baby
greens), eggplant, endive, escarole, fresh lemons, garlic, green beans,
grapefruits (red and pink), honeydew melon, hot peppers, kale, leeks,
mushrooms, onions, pears, pea pods, radish, rutabaga, scallions, swiss
chard, spinach, sprouts, summer squash, tomatoes, turnips, water
chestnut and zucchini.

NUTS & SEEDS: Almonds, walnuts, hazelnuts, pecans, macadamia nuts,

pumpkin seeds, sunflower seeds, sesame seeds and flaxseeds.

BEST PROTEIN SOURCES: Wild Alaskan salmon, halibut, trout, anchovies,

sardines, poultry, yogurt, high EFA eggs, kefir, cottage cheese, tofu

HERBS & SPICES: Cinnamon sticks, dill, marjoram, parsley, turmeric,

ginger root, basil, oregano, thyme, lemon balm, mint, sage and
rosemary.

BEVERAGES: Green tea, water, Açaí (found in natural food stores),

pomegranate juice (unsweetened).

CONDIMENTS: Extra-virgin olive oil (look for Italian or Spanish high

quality), cayenne pepper, salsa.

Sunscreen foods

dark chocolate
Chocolate is packed with antioxidants found in its cocoa flavonoids. These
flavonoids safeguard your skin against photo damage. Be aware, though,
that milk chocolate does not have the same effect because milk prevents
the absorption of polyphenols, or plant chemicals that have
antiinflammatory and antibacterial capabilities. Buy dark chocolate with a
low content of sugar.

black, white & green tea

All of these teas contain polyphenols that help fight the battle against UV
rays. However, green tea has more epigallocatechin–3–gallate (EGCG),
the most powerful polyphenol of them all. You can say EGCG is a
multitasking chemical that slows down sun-related skin aging, prevents
skin cancer, and inhibits tumor cells. What’s also interesting is green tea
contains L-theanine, an amino acid that helps you relax. It also means
that it can stop the production of stress hormone, cortisol, from
destroying collagen fibers.

pomegranate
You can boost your sunscreen by popping a pomegranate-extract
supplement (up to 60 mg; at health-food stores). This can enhance skin's
sun-protective properties by 25 percent, says L.A. dermatologist Howard
Murad. You can also drink pomegranate juice, or eat the pomegranate
fruit.

The small study done by Howard Murad, eight subjects (five females and
three males, ages 18 to 60 with fair to medium skin types) used
pomegranate extract orally and topically. First their minimal erythema
dose (MED) was tested. Next, they applied four formulas (standard SPF 4
and SPF 8) lotions with and without pomegranate extact) and assessed
MED. Subjects then tested pomegranate extract daily for five days under
supervision. At the endpoint, subjects were tested again for MED. Based
on this research, adding pomegranate extract boosted the SPF of the
sunscreen formula by 20 percent. Over and above that, ingesting a tablet
of standardized pomegranate extract provides an additional 25 percent
improvement in the SPF.

broccoli & broccoli sprouts

Paul Talalay, MD, from Johns Hopkins University has studied the
protective benefits of broccoli for twenty-five years. He and his colleagues
have discovered that broccoli sprouts are powerful when it comes to
cancer and sun protection. He warns, “Broccoli isn’t a substitute for
sunscreen, but the protection you get won’t wash off in the pool”. You can
incorporate the benefits of broccoli for protection from skin cancer from
the sun by eating one half cup daily. Put broccoli on a salad or add some
broccoli sprouts to your sandwich.

coconut oil
Used both externally and internally, coconut oil provides natural sun
protection, as well as a long list of other impressive health
benefits. Coconut oil contains SPF 2. Be sure to buy virgin unrefined
coconut oil for maximum benefits.

lycopene in tomatoes
dark leafy greens & other carotenoids
Carotenoids with molecules containing oxygen are known as xanthophylls,
while unoxygenated carotenoids are known as carotenes. Xanthophylls are
found in green leafy vegetables such as spinach and kale. Carotenes are
found in vegetables and fruits such as sweet potatoes, mangos and
apricots etc.. Carotenes are also responsible for the orange color.

omega 3 fatty acids

A recent study shows omega 3 fatty acids actually protect the skin from
the inflammatory response (sunburn) after too much sun exposure and
that these super nutrients also reduce the risk of some skin cancers. The
study’s findings also show that omega 3 fatty acids play an important role
in preventing and reducing the damaging effects of sun. In humans,
omega 3 fatty acids also increase the time it takes to become sunburned,
the review concluded, very similar to what sunscreens do.

In experimental animal studies, the reviewers noted, there is direct

evidence that dietary omega 3 fatty acids inhibited the cancerous changes
that occur after ultraviolet radiation, including decreasing tumor growth
and reducing the cancer cell’s ability to multiply.

Omega 3's, as you may be aware of by now, are found in chia seeds, flax
seeds, pumpkin seeds, walnuts, hemp seeds and algae.

astaxanthin
Astaxanthin is a carotenoid, a pigment that is responsible for the red
coloration in some fish and red ocean plants. Commercially it is extracted
from microalgae.

Aging

You can slow down your aging process and help stave off heart disease,
cancer, and diabetes. Here are four theories on the causes of aging and
your defense against them.

free radicals
Free radicals are chemically unstable molecules that attack your cells and
damage your DNA. Free radicals disrupt the normal production of DNA and
RNA and alter the lipids, or fats, in cell membranes. They also damage
cells lining blood vessels and interfere with the production of
prostaglandins, which are derived from essential fatty acids and regulate
many physiological functions. Partly as a result of free radical damage,
aging leads to alteration of proteins (cross-linking). Proteins are complex
chains of amino acids that bend into three-dimensional structures. Cross-
linking takes place when attachments are formed along the chain in
abnormal places, disrupting the protein's function. This leads to poor cell
membrane performance in molecular transport, decreased enzyme
activity, and inhibition of immune function. The total effect is a variable
rate of decline depending on the level of exposure to free radicals.

Defense: The body produces essential antioxidant defenses internally.

Enzymes that control free radicals include superoxide dismutase,
glutathione peroxidase, and catalase, as well as other molecules such as
cholesterol, steroid hormones and sulfur-containing amino acids that
neutralize free radicals. It is also possible to choose many nutrients in
both foods and supplements that help fight free radicals...
Most free radical protection involves eating a better diet, exercising,
maintaining a clean environment both internally and externally, and
reducing stress, in addition to taking dietary supplements.
Eating better means eating whole, organic foods whenever possible and
avoiding processed foods, charred foods, trans fats and artificial chemicals
used for preservation, coloring and flavoring. Exercising increases
production of free radical-scavenging enzymes, which protect the body
from the increased oxygen-related stress associated with a higher
respiratory rate. A clean environment means avoiding excessive
exposures to toxic air pollution, cigarette smoking, chemicals such as
solvents and industrial waste that leach into water supplies, harsh
cleaning and cosmetic chemicals, heavy metals, unnecessary medications,
and pesticides. Pesticides can generate free radicals, and many also mimic
hormones and can disrupt the normal hormonal balance. Stress increases
the metabolic rate and alters hormonal balance, which also generates free
radicals.

More Defense: High antioxidant foods such as prunes, blueberries,

cinnamon, cloves, sunflower seeds, lemons, beans, broccoli, grapes,
garlic, pomegranate, leafy greens. Foods high in vitamins A, E, and
C. Supplements such as pycnogenol, grape seed extract, coenzyme Q10,
and milk thistle. Drinks such as green, white tea, pomegranate juice, and
green smoothies.
Find Free Radical products on Amazon.

inflammation
Medical researchers are becoming increasingly convinced that the most
primitive part of the immune system, usually the body's first defense
against infection and injury, may play a crucial role in some of the most
devastating afflictions of modern humans, including heart disease, cancer,
diabetes and possibly Alzheimer's.
According to a theory that has been steadily gaining ground in recent
years, the immune system reaction commonly known as inflammation has
a troublesome tendency to go awry. While inflammation's familiar
manifestations, such as the redness of an infected cut or a raw sore
throat, are unpleasant, the reaction is crucial to survival. It unleashes
powerful immune cells, enzymes and other chemicals to fend off viruses,
bacteria and other invaders, and to coax wounds to heal. But
inflammation can misfire, or fire far too long, and evidence has been
mounting that this "inflammation theory" of disease may cut across what
are usually unrelated fields of medicine.

Through his research, Dr. Perricone concluded that inflammation is the

single greatest precipitator of aging and age-related diseases such as
heart disease, diabetes, Alzheimer's, arthritis, certain forms of cancer, as
well as wrinkled, sagging skin.

Inflammation, which takes place on a cellular level, is triggered by a wide

variety of external factors such as the ingestion of toxins (i.e. cigarette), a
weakened immune system, excess exposure to ultraviolet radiation,
hormonal changes, stress and eating a pro-inflammatory diet (high
glycemic carbohydrates). By controlling inflammation we minimize disease
and maintain skin's health and youthfulness.

Being overweight causes excess inflammation in the body.

Defense: Foods such as ginger, olive oil, turmeric, burdock, omega 3's,
vitamin C high foods, avocado, garlic, cruciferious vegetables, berries,
leafy greens, flax seeds, cinnamon, cloves, oregano, and olives. Drinks
such as green tea. Supplements such as MSM and Boswellia.
Find Inflammation products on Amazon.com.

glycation
Glycation is what happens when sugar mixes with proteins and fats to
form molecules that promote aging. Advanced glycation end products, or
AGEs, are thought to accelerate your aging process by churning out free
radicals and promoting inflammation.
The basis of the Glycation Theory of Aging is that our DNA and certain
proteins cross-link to each other over time. There are several ways by
which these proteins cross-link, but the one this theory focuses on is
glycation, also known as glycosylation. During glycation, glucose
molecules stick to proteins and create a molecule called advanced
glycosylation endproduct (AGE). When the AGEs stick to other proteins,
they can cause abnormal cross-links between the proteins. These
abnormal cross-links reduce elasticity in the proteins.

The main problem cross-linked proteins cause in relation to aging is a

breakdown in tissues that weaken structures within our body. This
process can affect everything from brain tissue to skin elasticity. It has
also been linked to protein clumps in Alzheimer’s patients.

One way to avoid ingesting AGEs is to turn down the heat when you cook.
The browning effect of high-heat cooking causes these molecules to form.
Limiting your intake of sugar-filled foods in general will also help.

Defense : Items for glycation include l-carnosine, alpha lipoic acid,

benfotiamine and yerba mate.
Find glycation products on Amazon.com.

Stress
Stress initiates the release of a variety of hormones that make your pulse
race and cause your blood pressure to rise. The hormone cortisol, released
to lessen these effects, also creates problems when it remains chronically
elevated. Try practicing relaxation techniques to help manage stress, and
get enough sleep every night.

Defense: Deep breathing, yoga, meditation, herbs such as ashwagandha

& tulsi.

Aging of Your Body

 Heart Aging: The heart muscle thickens with age as a response to
the thickening of the arteries. This thicker heart has a lower maximum
pumping rate.
 Immune System Aging: T cells take longer to replenish in older
people and their ability to function declines.
 Arteries and Aging: Arteries usually to stiffen with age, making it
more difficult for the heart to pump blood through them.
 Lung Aging: The maximum capacity of the lungs may decrease as
much as 40 percent between ages 20 and 70.
 Brain Aging: As the brain ages, some of the connections between
neurons seem to be reduced or less efficient. This is not yet well
understood.
 Kidney Aging: The kidneys become less efficient at cleaning waste
from the body.
 Bladder Aging: The total capacity of the bladder declines and
tissues may atrophy, causing incontinence.
 Body Fat and Aging: Body fat increases until middle age and then
weight typically begins to decrease. The body fat also moves deeper in the
body as we age.
 Muscle Aging: Muscle tone declines about 22 percent by age 70,
though exercise can slow this decline.
 Bone Aging: Starting at age 35, our bones begin to lose density.
Walking, running and resistance training can slow this process.
 Sight and Aging: Starting in the 40s, difficulty seeing close detail
may begin.
 Hearing and Aging: As people age, the ability to hear high
frequencies declines.

Brain

Walnuts
Diets containing two percent, six percent, or nine percent walnuts, when given to old
rats, were found to reverse several parameters of brain aging, as well as age-related
motor and cognitive deficits, says James Joseph, PhD, of the U.S. Department of
Agriculture Human Nutrition Research Center at Tufts University in Boston.
Findings from the studies by Joseph and his colleague Barbara Shukitt-Hale, PhD,
show for the first time that shorter chain fatty acids found in plants, such as walnuts,
may have beneficial effects on cognition similar to those from long chain fatty acids
derived from animal sources, which have been reported previously.

Walnuts are loaded with omega-3s, which make them the ultimate "brain
food."Studies have linked low consumption of omega-3s to depression and decreased
cognitive function.

Did you know that walnuts also seem to triple melatonin levels in the
body? Melatonin is one of the body's sleep regulating hormones, so if you're tired of
counting sheep at night, maybe a pre-bedtime snack of walnuts would help you get
some shuteye.

Peppermint
Not only is peppermint calming for the stomach, but it also helps better your brain.
According to the history, people used peppermint to enhance memory and to treat
other conditions even since 3000 years ago.
The main effect of peppermint (the fresh herb, oil or tea) is represented by a
significant improvement of the blood flow to the brain. In addition, peppermint is
believed to increase the concentration power. Peppermint contains significant
amounts of flavonoids. These are a type of antioxidants that prevent aging of the
brain, improve the immune system and neutralize or diminish the action of the
oxidative substances.

In the 1990s, researchers at University of Cincinnati found that a whiff of peppermint

helped test subjects concentrate and do better on tasks that required sustained
concentration. Joel Warm, a professor of psychology who conducted the research
with his late colleague William Dember, said there is more than a bit of truth in the
peppermint theory.

"Not only do you get an improvement [in focus] with peppermint, you get a change in
response that affects alertness in target detection," he said.
Bryan Raudenbush, an associate professor of psychology at Wheeling Jesuit
University in West Virginia, found that athletes who had a sniff of peppermint
performed better than those who didn't.

Turmeric
Is it a coincidence that elderly residents of rural India, who eat large amounts of
curry, appear to have the lowest incidence of Alzheimer’s in the world? Researchers
find that the widely used spice might contain compounds which can help prevent
neurological diseases. Researchers believe that part of the reason for the low level of
brain injury in India is that, over a lifetime, consuming turmeric may actually have a
protective effect on the brain and nervous system. It's not an easy hypothesis to
prove, but Schubert began by extracting several compounds from the spice. He found
that at least one compound, curcumin, has protective effects on brain cells of lab
animals with neurological injuries. Another study found that folks who reported
consuming turmeric from occasionally to very often performed better on memory
tests.

Apples
Here's a new reason to munch on an apple a day: Apples are a leading source of
quercetin, an antioxidant plant chemical that keeps your mental juices flowing by
protecting your brain cells. According to researchers at Cornell University, quercetin
defends your brain cells from free radical attacks which can damage the outer lining
of delicate neurons and eventually lead to cognitive decline. To get the most quercetin
bang for your buck, be sure to eat your apples with their skins on since that's where
you'll find most of their quercetin.

Cinnamon
Beta-amyloid plaques are one of the trademarks of Alzheimer's disease. The other is
tangles in the brain made of tau proteins that can cause brain cells to die. Emerging
research from the University of California at Santa Barbara reveals that two
compounds in cinnamon -- proanthocyanidins and cinnamaldehyde -- may inactivate
these tau proteins. While this research is still in its infancy, a sprinkle of cinnamon on
your oatmeal or yogurt certainly couldn't hurt.

Yerba Mate
The herbal stimulant yerba mate gives your brain a boost without making you
nervous. You feel alert and sharp. Interestingly, it actually works as a tonic for the
central nervous system, calming the body and mind. It has been shown to improve
mood and concentration, reduce anxiety, and prevent mental fatigue.

Rosemary
Researchers have found that the carnosic acid in rosemary is neuroprotective and
may play a role in the prevention of Alzheimer's disease and other neurodegenerative
brain disorders. One study even found that just the scent of rosemary improved the
memories of office workers.

Coconut Oil
Coconut oil is considered one of the best fuels for healthy brain function. Outside of
mother's milk, coconut oil is nature's richest source of medium chain triglycerides
(MCTs). Medium chain triglycerides (MCT) are not processed by your body in the
same manner as long chain triglycerides. Normal fat metabolism depends on bile
salts that have been released from your gallbladder before it can be broken down in
your digestive system.

MCTs bypass bile metabolism and go directly to your liver where they are converted
into ketones. The liver then immediately releases the ketones into the bloodstream
where they are transported to the brain to be used as fuel. Research has shown that
the ketone bodies produced by MCTs provide a stable source of energy for the brain
during periods of low blood sugar without the neurological risks associated with high
blood sugar.

This is why ketones appear to be the preferred source of brain food in patients
affected by diabetes or any neurodegenerative condition such as Alzheimer's,
Parkinson's, ALS, & Multiple Sclerosis, etc. One of the leading authorities on MCT
research is Dr. Mary Newport. She has shown that ketone bodies may help the brain
recover from lack of oxygen induced brain death in newborns through adults.
Additionally, ketones can help the heart patient recover from a heart attack and they
can effectively shrink cancerous tumors.

Pomegranate Juice
Studies conducted in mice by the Loma Linda University team showed that the
antioxidant properties of polyphenols chemicals in pomegranates are very effective in
cleaning up the beta-amyloid deposits forming on neurons. The building up of beta-
amyloid plaque on neuronal cells is one of the main symptoms of Alzheimer's disease
which leads to the decline of cognitive function in patients.

Results of the study found that the group of mice who received supplementation with
pomegranate juice (PJ) presented a 50% reduction in the beta-amyloid brain plaque
at the end of the trial. In conclusion, active antioxidant compounds in pomegranates
can 'ingest' the beta-amyloid deposits in the brain and prevent the decline of
cognitive function in people prone to developing Alzheimer's disease.

The vast number of compounds in PJ, along with the evidence that these compounds
may act together in a synergistic fashion, suggests that isolated components of
pomegranate may not be as effective as dietary supplementation with either the
whole fruit or its juice.

warm lemon water, cinnamon