All About Aging – Causes and Nutrition – Stay Young Longer

About the causes of aging, there are various hypotheses and theories. Aging is a continuous process of spending the organism and we can not avoid it.

While the man is young does not think much about age, it seems distant because it happens to some other people. 
Old people often are going on nerves because are “senile”, “slow”, “five times repeated the same thing”, “do not hear what they are saying,” … However, as the year’s pass and our personal views on the limits of age changes. It was not until the appearance of first wrinkles, the first pain in the lower back or knee, there is also the first serious thought about the age often accompanied by fear, as most people age identified with the disease, the decline of physical and mental abilities, sense of redundancy, dispense or loneliness.

“People are getting old in that way , as they lived .” – A Chinese proverb says. Age is defined on the basis of biological and functional indicators, these are different chronological and physiological age. According to chronological age, the elderly is a person older than 65 years. The recent classification by chronological age differs “younger” elderly (65-74 yr.), “Older” elderly (74-84 yr.) And “very elderly” (over 84 years). The physiological age of the individual person’s ability to adapt to environmental conditions, and expressed the endurance, flexibility, coordination and working capacity.

Often people in middle age complain of “crackling” in the joints and muscle pain, arguing that “rust”, and they’re not really aware of how close to the truth. In fact, one of the main hypothesis of aging is oxidation theory, according to which aging is a result of the same process that causes the iron rusted, silver darkens and the fire burns out. It is a process that occurs release chemical forces within the oxygen we breathe in the air. On the one hand, the oxidation is an energy source that supplies our body. When a deep breath, oxygen penetrates and fill the lungs to our cells which lead to results in ATP substance gradually releases the energy necessary for tightening and activating the body. Unfortunately, there is another side of this process, uncontrolled oxidation causes confusion in our body, creating free radicals (molecules that are missing one vital electron) that interfere with the functioning of cells (skin wrinkles are the result of free radical damage to the protein of connective tissue of the skin, age spots are due to the oxidation of fat in the skin).

For any inflammation or physical or mental load, the body consumes more oxygen, resulting in the formation of free radicals. Their increase the impact they have and external factors such as smoking, alcohol intake, consumption of fried food, polluted atmosphere, exposure to X-ray or radioactive radiation, repeated exposure to the sun without protection.
The human body has a protective mechanism in the fight against free radicals through an antioxidant enzyme that produces glutathione peroxidase, catalase and superoxide dismutase. Given that their action is often not enough, to help them in efficacy vitamin C, selenium, zinc, beta-carotene, and coenzyme Q10, and a kind of amino acids such as cystine and methionine. Foods rich in antioxidants are effective in the fight against free radicals as they reduce their impact on the body, thus slowing the aging process, delaying the formation of the disease and help to retain youthful looks.

In addition to avoiding harmful external risk factors, the best protection against premature aging of the proper nutrition. Vitamins and minerals are slowing down the process of degradation, but primarily act to protect cells from free radicals and enhance the immune system.

Beta-carotene is one of the most powerful antioxidants that gives color to carrots, tomatoes, and apricots. Protects against the formation of tumors, increases the activity and amount of T-lymphocytes, which means it has a positive effect on the immune system. The higher the concentration of beta carotene in the blood, the lower the risk of sclerosis of the blood vessels of the body and heart. Women should take a day to 30 and men 40 mg. In the food it contains all the reddest and yellow fruit such as apricot, pear, and mango, we find it and the vegetables, carrots, zucchini, tomatoes, sweet potatoes, peppers, and spinach, kale and lamb’s lettuce.

Vitamin B6, also known as pyridoxine, has a very important role in the exchange of substances in the brain. It regulates the balance of neurotransmitters and increases their numbers, especially serotonin, dopamine, and norepinephrine. Vitamin B6 increases the number of killer cells – cells and thus a positive effect on the immune system. After the age of 40 increased the need for additional taking pyridoxine, because the organism can no longer be enough to take advantage of food. The living is a need for women and men from 30 to 50 mg. The best source of grains, soybeans, potatoes, nuts, peppers, bananas, avocados, fish and poultry.

Vitamin B12 is essential for the operation of brain cells and has a special role in the process of memory. The optimal daily dosage ranges from 25 to 300 micrograms, and the best are his source of all foods of animal origin. Most of it is in the liver, kidney, fatty fish, beef, veal and dairy products.

Folic acid plays an important role in protecting the vascular system, as it lowers the level of blood proteins – homocysteine in the blood (increased levels of homocysteine in the blood is one of the risk factors for developing heart disease). Through the action of uracil (one of the components of DNA) reduced the risk of tumor cells. The positive effect on brain cells by supporting brain activity. The daily requirement for women and men is 0.4 mg, and it can be found in green vegetables such as spinach and lettuce, and parsley, beetroot, tomatoes, kale, citrus fruits and whole grain products.

Vitamin C is an extremely protector of the body, strengthens the immune system, protects the heart and blood vessels by reducing levels of “bad” LDL cholesterol in the blood and at the same time working to increase the protective HDL cholesterol. Vitamin C block the carcinogenic products that occur in the body, a proven him and preventive action in the formation of cataracts. The daily requirement is at least 300 mg for women and 400 mg for men. The main source of citrus fruits, kiwi, pears, strawberries, blueberries, papaya, peppers, spinach, tomatoes, asparagus, sauerkraut, potatoes, parsley and onions.

Coenzyme Q10 is a physiological component of the body that the body becomes deficient after 35 years and by then the smooth products in all tissues and organs, especially the liver. Lowering a concentration of about 25% compared to the optimum level resulting in disorders in the function of the organism. Most affected are the cells that operate using large amounts of metabolic energy, heart muscle cells, and lung. Our body by with the support of folic acid, vitamin B6 and 12 can not produce, but after 50 years it is recommended additional day taking in the amount of 30 mg, and if there is a risk of developing heart disease, the required amount is 50-70 mg daily. It is found in fatty fish (mackerel, salmon, sardines) heart, eggs, vegetable oils (especially in soy), beef and nuts.

Vitamin E helps activate its activity and revitalization defense system cells, protects the oxidation of unsaturated fatty acids and thus influences the prophylaxis of arteriosclerosis. Its operations and protection of rheumatic diseases, and diabetes complications. The recommended daily dose is 150-200 mg, and the best are a source of wheat germ, vegetable oils, soybeans, cabbage, Brussels sprouts, peanuts, almonds, sunflower seeds, sweet potatoes, avocados, and eggs.

Glutathione is an amino acid that acts as a natural antioxidant in the body, and the role is to neutralize free radicals, revitalize and strengthen the defense system and is an extremely important factor in slowing the aging process. The recommended daily dose is 50-500 mg, and it is best to enter through food, making sure that we take and selenium and vitamin C which are activators of glutathione. It is found in watermelon, broccoli, cauliflower, asparagus, tomatoes and avocados.

Calcium is one of the most important and most abundant minerals in the body. Together with the phosphorus acts to create healthy bones and teeth, and magnesium contributes to the health of the vascular system, as it affects the lowering of LDL cholesterol in the blood. The daily requirement is around 1.2 mg. The best natural source of milk and dairy products (especially cheese), soybeans, sardines, salmon, peanuts, walnuts, sunflower seeds, sesame seeds and Brussels sprouts.

Magnesium, also known as anti-stress mineral, is essential for the metabolism of calcium and vitamin C, and phosphorus, sodium, and potassium. Recent findings proved its undeniable role in protecting the heart. There is a correlation with the occurrence of magnesium deficiency angina pectoris and acute myocardial infarction, high blood pressure, nerve irritability and tension, and disturbed metabolism of sugar. The recommended daily dose of 400 mg, on the disease or stress even 700 mg per day. Magnesium-rich figs, lemons, grapefruit, corn, almonds, apples and dark green leafy vegetables.

Selenium is the latest know the most important element that plays a role in slowing the aging process. The role of his neutralization of free radicals, block carcinogens, stimulation of the defense system. A day is necessary to take 150 to 300 micrograms of selenium and is present in the seeds of corn, tomatoes, broccoli, onion, meat and eggs.

Zinc acts in the body like a switchman directs and monitors the effectiveness of the flow of nutrients in the body. It is important for protein synthesis promotes the formation of insulin. The day would be inserted into the body of 15-30 mg of zinc, and 75 upon the recommended daily dose of 50 mg. It is found in wheat germ, broccoli, nuts, yogurt, hard cheese, and poultry.

A little more advice:

Your face can stay young for a long time if you change your eating habits.

Apple – helps to remove toxic substances from the body and enriches the many vitamins, especially quercetin.
Carrot – vegetables rich in beta carotene which protects the skin from harmful sun rays (scientists say that two large carrots a day have the power to protect that fits strength SPF 2-4).
Strawberries – fruit rich in vitamin C, which among other things helps build collagen. Strawberries also contain ellagic acid, indispensable in the fight against cancer and to fight for the preservation of DNA (it is considered that wrinkles are the result of damage to DNA).
Red pepper – contains a lot of vitamin C (up to two times more than oranges), which assists in the formation of collagen responsible for the tightness and firmness of the skin.
The grapes – red and black grapes contain antioxidants that strengthen capillaries and help build collagen.
Onion – one of the richest sources of flavonoids, including quercetin, which has anti-inflammatory and antihistamine effects.
Fish – fish like tuna, salmon, and cod contain omega-3 unsaturated fatty acids, which are the best friend of dry skin. Also significantly mitigate the problem of psoriasis and disposed of during the onset of wrinkles.
Olive oil – very healthy food which, combined with vegetables at least a third to reduce the appearance of wrinkles on your face. What is the best olive oil which is obtained by the pressure of the first cold process?
Shellfish – contain zinc but the real source of beauty, because zinc participates in the recovery and reconstruction of skin cells.

Author: K.S

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