There are a thousand different things in the world that accelerate the aging process, from tanning to smoking, too much stress, skipping out on sleep, and everything in between.  Now it’s time to open your eyes to another way aging may be sneaking up on you quicker than you want, and it lives in your kitchen.  Many foods and cooking methods contain and/or produce nasty compounds that can lead to an extra wrinkle, or even worse, a disease driven from inflammation – and they are literally called AGE’s.

Advanced glycation end-products (AGE’s) are a type of gerontoxin, meaning “aging toxin”.  AGE’s come in two forms.  They can either be a waste-product developed from the natural process of metabolism, or they are derived from your daily diet and cooking methods.   Diet-derived AGE’s are the ones to be cautious about, since they become a major source of active toxins when ingested, leading them to have pathogenic characteristics which include tissue stiffness, oxidative stress, and inflammation.  Essentially, AGE’s allow cells to become hypersensitised towards damage and premature aging.  As a result, they can affect multiple areas of the body, including the brain, eyes, and heart.  This evidently increases the risk of developing numerous inflammatory disease, such as:

•             Dementia
•             Cataracts
•             Macular degeneration
•             Hypertension
•             Atherosclerosis
•             Heart failure
•             Stroke
•             Anemia
•             Kidney Disease
•             Osteoporosis
•             Muscle loss

Dietary AGE’s are formed through the Malliard reaction, more so known as the browning process during cooking.  Meat-derived products naturally house the highest amount of AGE’s.  When cooked with dry heat at high temperatures for a short amount of time, this increases AGE production even more.  Thus, making it very easy to consume a huge amount of AGE’s from ingesting one single charred hamburger. Thankfully, the majority of AGE’s we ingest are naturally excreted from the body within a few days, but like everything else dietary-wise, having too much can lead to bad things.  Consuming excessive amounts of AGE’s cannot be properly rid of, and may lead to an adverse biological aftermath.

Although meat-derived products contain the highest amount of AGE’s, this does not necessarily mean carnivorous dieters have higher levels of AGE’s in their body. In fact, another study found that individuals with a more plant-based diet produce more AGE’s within their bodies compared to meat-eaters.  This is due to the glucose vs fructose ratio.  Subsequently, fructose tends to produce more AGE’s even though plant-based foods naturally hold fewer AGE’s.  In simple terms, the number of AGE’s that goes into your mouth doesn’t necessarily mean it’s the same number of AGE’s that stays in your body to potentially cause detrimental impacts.

In spite of the fact there is controversial scientific evidence between which foods contribute most to increased diet-derived AGE’s formed in the body, there are still precautions everyone can take in attempts to flee from going overboard on AGE’s.  So how do we bypass the peril of excessive AGE’s in the body?  By avoiding the major contributors that put you at risk of oxidative stress, degenerative diseases, and ultimately, premature aging.  This is simply done by choosing better cooking methods and picking the right foods to eat.

Know what you’re eating!  By restricting intake of AGE-foods, you may prevent the development of oxidative stress.  Here’s a list of high and low AGE-foods that will make meal prep easier:

High AGE Foods:

•             Sugary foods: bakery, sweets, and candy
•             Fats: butter, margarine, and oil
•             Grilled/charred red meats
•             Fried foods

Low AGE Foods:

•             Raw or steamed fruits and vegetables
•             Seafood
•             Whole grains
•             Pasta

Also, use the best cooking methods!  Dry-heat cooking can increase AGE production by 10-100 fold compared to uncooked foods.  When it comes to vegetables and fruits, it’s best to eat them raw.  However, if you prefer them cooked, use moist-heat cooking by adding water while boiling, poaching, or steaming.  Grilling, roasting, and broiling are the cooking methods that prominently generate the Malliard reaction (browning effect).  To decrease dietary AGE formation during these cooking techniques, use an acidic marinade or incorporate citrus-based foods to your recipe.  Here’s a great marinade recipe you can use on just about anything!

Lemon-Garlic Marinade

• 1/2 cup olive oil
• 3 large garlic cloves, minced
• 1/2 cup fresh lemon juice
• 1/4 teaspoon salt

And remember to get enough sleep and exercise, handle your stress healthfully, and kick any bad habits (like smoking) in the butt to greater your chances of decelerating aging so living a happier, healthier, and longer life becomes reality!

Resources: 

Institute of Physiology, Academy of Sciences of the Czech Republic, Prague, Czech Republic

Physiol. Res. 51: 313-316, 2002

www.nutritionfacts.org/video/glycotoxins

www.todaysdietitian.com

www.ncbi.nim.nih.gov

www.paleoleap.com

www.life-enhancement.com

The post Is Your Cooking Causing You to Age Faster? appeared first on AKAMom Magazine.

Old age is inevitable. All of us will discover one day that our bodies no longer move like they used to, and our health problems seem to increase. The new good news is that there are things we can do to live longer and take care of ourselves now, no matter what age we are. Incorporating healthy habits into our lifestyle can make the aging process easier and maybe even prolong life.

Women, in particular, have certain health concerns as they get older. Osteoporosis affects many women so it is important to get enough calcium through food or supplements each day. The Recommended Daily Allowance of calcium for women age 19-50 is 1,000 milligrams per day while the recommendations for those over 50 are 1,200 milligrams. Women can also integrate other healthy habits for strong bones like strength training, avoiding caffeinated beverages, and quitting smoking.

Eat the Rainbow

It is important for everyone to eat a wide variety of fruits and vegetables because those who do so have consistent low rates of chronic diseases. The popular adage is to eat the rainbow, meaning that you should incorporate lots of different colors or varieties of fruits and vegetables into your diets. Colorful fruits and vegetables contain critical nutrients and antioxidants that can combat the aging process.

Floss Daily

Oral health is a critical part of taking care of oneself. Good daily habits like brushing your teeth and flossing go a long way in preventing not only dental problems but many diseases. Flossing is especially useful for reducing bacteria in your mouth because too much bacteria can cause inflammation, enter your blood stream, and increase your risk of heart disease.

Get Your Omega-3s

Omega-3s are fatty acids found in different foods including dark greens, nuts, and fish. There are two types that are essential for optimal health and those are EPA and DHA. Omega-3s provide all kinds of benefits including lowering cholesterol, reducing joint pain and inflammation, improving depression, and protecting against Alzheimer’s and dementia. Omega-3s are found in fatty fish such as salmon, tuna, mackerel, and sardines as well as Brussels sprouts, kale, spinach, flaxseed, soybean, and walnuts. People who do not like to eat fish should consider taking a fish oil supplement.

Move

It is a well-known fact that getting regular exercise can prolong life and make the aging process easier. On the other hand, exercise is harder as we get older, and it may also be harder to find time to be physically active as circumstances change and other pursuits compete for our time. Do your best to make exercise a priority in your family and find activities that you enjoy.

Get Regular Checkups

One of the best methods for living longer is to get regular checkups at the doctor’s office. Preventative care can detect health issues before they become problematic and your physician can assist you in implementing lifestyle changes to address those.

Of course, it takes time and effort to implement some of these changes into your daily routine. However, if they help you and your loved ones to live longer and improve the quality of life, it will be well worth it.

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