Aging & inflammationAging & inflammation

Aging well

Hunza man

Hunza Valley

Aging well

Okinawan woman

Beach in Okinawa

Coronary heart disease: 18/100,000 versus 100/100,000 in the USA

Prevailing theory of the cause of age related

chronic illness

Cumulative damage from oxidative stress and chronic inflammation leads to illness

What is damaged? Carbohydrates, proteins, lipids, cell membranes, DNA

Inflammation oxidative stress

Acute & chronic inflammation

Acute inflammation occurs when, for example, we fight infections or heal wounds

When visible, there are classic signs and symptoms: swelling, redness, heat and pain

Chronic inflammation is an ongoing low grade type of inflammation that is not noticeable externally but can be assessed by specific laboratory tests

Oxidative stress

Oxidative stress damages molecules that have important functions in living systems

Oxidative stress occurs as a part of normal metabolism and is balanced by the body’s anti-oxidant network

Oxidative stress is also triggered when we are exposed to ultraviolet light, tobacco smoke, environmental toxins and ionizing radiation.

Oxidative stress can set off chain

reactions

Oxidative stress leads to the generation of reactive oxygen species (ROS)

ROS are unstable molecules that can initiate destructive chain reactions in the body- damaging cells and their normal functions

Some examples of reactive oxygen species are: free radicals and hydrogen peroxide

Oxidative stress and chronic inflammation are linked to:

Aging

Arthritis

Cancer

Cardiovascular disease

Cataracts

Diabetes

Osteoporosis

Asthma

Heart disease and inflammation

High sensitivity C-reactive protein (hsCRP) is a marker of inflammation in the body

Elevated hsCRP has been found to be a stronger predictor of heart disease than a high LDL (harmful) cholesterol

Our anti-oxidant defenses

The body has a complex set of anti-oxidant defenses to protect itself from the damage from reactive oxygen species

These include anti-oxidants produced by the body and anti-oxidants ingested in foods

Anti-oxidant defenses also include special mechanisms to repair damaged DNA, unique enzymes and physical barriers

Antioxidant defenses

Vitamins: retinol (vitamin A), niacin, riboflavin, vitamin B6, vitamin C, vitamin D, vitamin E and vitamin K

Omega 3 PUFA’s: eicosapentanoic acid, docosahexanoic acid, alpha linolenic acid

Amino acids/peptides/proteins: taurine, glutamine, L-arginine, histidine, glycine, thiols, n-acetyl cysteine, carnosine, lactoferrin, transferrin, etc

Phytochemicals: polyphenols, glucosinolates, carotenoids, allicin, etc

Minerals: zinc, selenium, copper (+/-), iron (+/-)

Enzymes: SOD (superoxide dismutase), CAT (catalase), GPX (glutathione peroxidase), glutathione S-transferase, thioredoxin, Co-enzyme Q10

Controlling excess inflammation

Inflammation is influenced by the balance between series 1, 2 and 3 ‘eicosanoids’

Eicosanoids are locally produced compounds derived from polyunsaturated fatty acids (PUFA’s)

Eicosanoids include prostaglandins, thromboxanes, leukotrienes

These compounds govern many diverse physiological processes in the body: cell growth and differentiation, blood clotting and key aspects of immune function

Key points

It is important to have a balance between the different kinds of eicosanoidsThe kinds of eicosanoids we produce is directly influenced by the types of fatty acids in the dietSeries 1 and 3 eicosanoids have anti-inflammatory effectsSeries 2 eicosanoids promote inflammation

Sources of omega 3 fatty acids

Alpha linolenic acid: flax, walnuts, canola oil, soy, hemp, chia seeds

EPA/DHA: fatty fish such as wild salmon, black cod, herring, halibut, sardines

Linoleic acid (LA)

Gamma-linolenic acid

(GLA)

Arachidonic acid

(AA)

Alpha-linolenic acid(LNA)

Eicosapentanoic acid (EPA)

Docosahexanoic acid (DHA)

Omega 6 pathwayOmega 6 pathway Omega 3 pathwayOmega 3 pathway

Delta-6 desaturase

Elongase

PG1

PG2

PG3

Safflower, sunflower, corn, peanut oils

Flax, walnuts, hemp, canola

Salmon, halibut sardines, herring

Evening primrose oil

Meat, butter

Salmon, halibut, sardines, herring

Thus…

Over consumption of omega 6 fats can lead to increased inflammation

Consumption of omega 3 fats has anti-inflammatory effects

North American diets tend to have excessive amounts of omega 6 fatty acids and high ratio of n-6 to n-3 fatty acids

North American dietary patterns therefore tend to promote chronic inflammation

Causes of the imbalance between omega 6 and omega 3 fatty acids

Widespread use of vegetable

oils, such as safflower,

sunflower, corn, peanut, etc

High intake of arachidonic

acid from animal foods

Grain fed (high intake of omega 6’s) as

opposed to pasture fed (high intake omega 3’s from grasses) animals

Grain fed, grass fed and wild game

Data from J. Animal Sci 80(5):1202-11.

Diet/lifestyle choices that can increase oxidative

stress and inflammation

Cigarette smoking

Overeating

High glycemic index carbohydrates

Omega 6 fats/trans fats/saturated fats

Lack of antioxidant nutrients in the diet

Chronic stress

Stress hormones: the adrenal glands

The major stress hormones are released from the adrenal glands: adrenaline, noradrenaline cortisol

Sympathetic Nervous System(SNS)

Heart rate RR

Blood pressure

Blood glucose

LDL cholesterol

Senses are sharpened

Blood flow is directed to exercising muscles

Stress is *catabolic

Our physical reaction to stress is analogous to burning the dining room furniture to stay warm during a power failure.

*Catabolism: the breakdown of complex materials in an organism

SNS: What’s turned off?Getting rid of unnecessary energy expenditure

Digestive tract: enzymes, blood flow, peristalsis

Tissue growth and repair

Immune function

Sex drive

Pain sensation

Testosterone and estrogen production

Chronic stress and brain function

During stress, the brain’s ‘executive functions’ are disengaged (moral reasoning, judgment, planning)

More primitive, reflex areas of the brain remain engaged (sleep/wake cycles, spatial memory)

High cortisol levels interfere with learning and memory and may lead to permanent damage to neurons in the brain

Chronic stress & aging

Telomeres protect the ends of chromosomes during cell division.

Accelerated telomere shortening is associated with aging, CVD, HIV, etc

Telomerase is a cellular enzyme that promotes telomere repair

Chronic stress and elevated cortisol levels have been found to reduce the activity of telomerase

Chronic stress and immune function

Stress results in a significant decline in natural killer (NK) cell cytotoxic activity.

NK cells play a key role in immune system surveillance against viral-infected cells and cancer cells.

Stress also reduces the production of secretory IgA- an important part of immune response in the gastrointestinal system, urinary tract and lungs

Results of chronic stress

Stress has been found to: slow wound healing diminish the strength of immune responses to

vaccines enhance susceptibility to infectious agents reactivate latent viruses

Stress, heart disease & inflammation

Stress can result in inflammation of the arterial walls and an increased tendency of the blood to clot leading to atherosclerosis and an increased risk of heart attack and stroke

Stress can lead to a more atherosclerotic lipid profile: increased LDL cholesterol

Stress can raise blood pressure and blood glucose

Chronic stress and resiliency

Relatively stress free individuals are resilient and can more readily rebound from an acutely stressful event

Chronically stressed individuals are less able to rebound from an acute stresses. They may suffer a greater degree of distress, and exhibit higher peak adrenaline levels and greater reductions in NK cell activity

Chronic stress and visceral fat

Higher cortisol levels are associated with an increase in visceral fat

Visceral fat is linked to increased risk of coronary artery disease, stroke, hypertension and diabetes

Chronic stress: appetite and food choices

About 70% of people increase their caloric intake when stressed.

Most people choose calorie dense foods such as highly processed carbohydrates (pastries, chips, bread) and or foods rich in fat such as ice cream and chocolate

High cortisol levels, high insulin levels, and consuming calorie dense foods all tend to promote increased visceral fat distribution

What to do?We can support our body’s anti-

oxidant system and reduce chronic inflammation and stress by choosing certain foods and lifestyle behaviors

Foods that support the anti-oxidant system

Vitamin E: nuts, avocados, olive oil Vitamin C: oranges, peppers, papayasBeta carotene: carrots, leafy greens, squash, sweet potatoesSelenium: brazil nuts, seafood, oatmealCopper, zinc & manganese: nuts, meat, beans, berries, dark leafy greens, whole grainsRiboflavin: liver, milk, eggs, spinach, brown riceSulfur containing amino acids: seafood, meat, cheese, peanuts, sunflower seeds, lentils, pumpkin seeds, sesame seeds

The antioxidant network

Vitamin C is the body’s major water soluble anti-oxidant

Vitamin E is the body’s major fat soluble anti-oxidant

Vitamin C can regenerate vitamin E and glutathione

Glutathione can regenerate vitamin C & E

Coenzyme Q10 regenerates vitamin E

Lipoic acid can regenerate vitamin C and E and raises glutathione levels

‘Anti-inflammatory diet’

Abundant fruits and vegetables

Healthy fats: olive oil, nuts, fatty cold water fish, fish oil

Low glycemic index/load carbohydrates

Green tea, turmeric, ginger

A rainbow of colors

8-10 servings per day of a wide variety of colors and kinds of fruits and vegetables

Servings of Fruits and vegetables

One medium sized fruit or vegetable

1 cup of salad

½ cup of cooked vegetables

One 4oz glass of fruit juice

How to get enough fruits

and vegetables

Have at least 2 servings with breakfast & lunch Mixed berries or a glass of fruit juice and an apple

with breakfast A salad or raw vegies with dip with lunch

Have at least 3 servings with supper Baked squash, green beans and beets Swiss chard, carrots and broccoli

Have at least 1 snack (preferably 2) per day A pear, some plums, banana, carrot sticks, etc

Fruits and vegetables reduce oxidative stress and inflammation

C-reactive protein (CRP)

Interleukin-6 (IL-6)

Tumor necrosis factor-F-

Healthy fats

Extra virgin olive oil: a good source of monounsaturated fats and high in anti-inflammatory polyphenols

Omega 3 essential fatty acids from fatty fish (e.g. salmon), canola oil, walnuts, hemp, flax, dark leafy greens

Avoid/reduce unhealthy fats

Omega 6 vegetable oils-safflower, sunflower, corn, peanut

Trans fats-margarine, crackers, peanut butter, deep fried food

Saturated fats-meat and dairy products

Low glycemic index carbohydrates

Whole grain breads, cooked whole grains (quinoa, bulgur, barley), al dente pasta, large flake oats, Basmati rice, Uncle Ben’s converted rice, dairy products, beans, nuts, fruits, vegetables

Spices and teas

Green tea (best if steeped for at least 3 minutes)

Turmeric, ginger

Rosemary, oregano

Okinawan diet

The Okinawan Centenarian Study (OCS) found that elder Okinawans ate (per day): 7 servings of vegetables 7 servings of whole grains 2 servings of soy foods fish 2-3 times per week. Consumption of meat and dairy products was very

low. They ate very little sugar or added fats. They eat primarily whole unrefined grains and do not

eat margarines or hydrogenated fats.

Okinawan diet

Overall, when compared to a western diet, Okinawans ate: more vegetables, grains, soy foods, and fish

far less meat, poultry, eggs, and dairy products and less fruit

‘Anti-inflammatory diet & lifestyle’

Abundant fruits and vegetables

Healthy fats: olive oil, nuts, fatty cold water fish, fish oil

Low glycemic index/load carbohydrates

Green tea, turmeric, ginger

Reduce stress

Get regular exercise