Healthy Ageing for Mind and Body

I recently gave this talk at the Mordialloc Community Centre as part of Seniors month. I am sharing the information here with you with additional notes from my previous talks on the subject of Longevity and Healthy Ageing.

Today we are all living longer to an average age of 81 here in Australia, compared to 45 years of age in 1900 (USA). Much research and focus is on anti-ageing and how to slow down this process to promote longevity and improved quality of life. Ageing is a natural biological process of slowing down, damage and decay in our cellular body and brain functioning. Science has put forward various biological theories of ageing such as the Mitochondrial and Cellular/ Genetic Clock theories. The basic cellular processes responsible for cell ageing are oxidative or free radical damage, inflammation -and the new term Inflamm-ageing, glucose-insulin regulation and methylation. Chronic stress plays an important role in immunity and will affect our adaptive response to future stressors and accelerate ageing.These processes can be defective or out of balance and are the underlying physiological cause of certain health conditions such as eczema, asthma, diabetes, arthritis, cancer and heart problems. So many of us start ageing earlier than our chronological age with signs of chronic disease such as auto-immune conditions which are on the increase. Anti-ageing clinics use 10 Bio markers of ageing which consist of body and pathology tests to evaluate the rate at which one is ageing.

The ancient healing traditions of Indian Ayurveda and Traditional Chinese Medicine have always placed importance on Longevity well being principals that incorporates lifestyle, diet, herbs and the environment. A 25 year study was done between 1975 to 2000 on the people of the Japanese island of Okinawa who had many centenarians amongst them, who lived a healthy life. This study was published in the book " The Okinawa Way " by B. Willcox M.D., C. Willcox PhD and M. Suzuki M.D. The scientific findings showed that they had younger arteries, healthy blood pressure, low cholesterol levels and 80% less heart attacks than those of the same age in the USA. They achieved this by only eating until 80% full- there is strong evidence that a low calorie diet will promote longevity; eating a diet high in antioxidants and flavonoid rich fruits and vegetables (at 7 serves per day); consuming a low fat diet but one high in omega 3 oils especially fish and eating high fibre grains of buckwheat, udon wheat noodles, barley and kamut. They also exercised both aerobically, stretched and did Tai Chi. They had strong bones with 1/2 the risk of having a hip fracture which is very common in our modern society. The Okinawans also had excellent psycho spiritual health, strong social support networks and coped better with stress. This showed up in laboratory tests with lower levels of the stress hormone cortisol.

Some of the specific healing foods that they included in their diet are:-

• Ucchin or Turmeric-the root is used as a powder in foods, teas and topically for wound care.It is an antioxidant, antiseptic and anti-inflammatory food. In the Indian Ayurvedic medicine it is used to strengthen the immune system, improve digestion, to kill parasites and worms and as an anti-viral.
• Goya-bitter Melon or Gourd, Momordica charantia-This is good for digestion and to reduce blood sugar levels. It is high in vitamin C and can help infections such as colds and fevers.
• Sanpin or Jasmine tea-Like green tea this contains high levels of antioxidant catechins and flavonoids.
• Kudzu or Arrowroot, Pueraria lobatata- This root powder is used as a thickener in foods and traditionally to reduce inflammation, for colds and fevers. Studies show that it increase blood flow to the brain and heart due to its flavonoid content. In Chinese medicine it is used internally to help relax tight and painful muscles of the neck and shoulders-a common problem for us who work on computers.

We have heard the saying that We are what we eat but this should be really We are what we digest and absorb from our food. As we age , proton pump inhibitors, other drugs, stress etc will lower our stomach acid to cause digestive symptoms such as heartburn, food intolerances and chronic health issues such as osteoporosis.There is a gut-brain connection and a gut-immunity connection through the GALT (Gut associated lymphoid tissue which forms most of our immune system). So if your brain is feeling foggy it could be that you need to look at your digestion and you may have a leaky gut that need detoxification and repair. The GAPS association (Gut associated psychological society) supports this view and how our digestive system will affect our mental health and learning abilities.

As we age our concern is not just about our memory or concentration but also the prevalence of having chronic disease such as heart problems, diabetes, pain, arthritis and fatigue. There are many possible causes of memory loss or dementia and it is important to have assessment if we have signs or a family history. The AIBL Melbourne study is using brain scans and CSF biopsies to check for the presence of beta amyloid plaques and tangles. As we age we all get plaques in our brains but whether we get Alzheimer’s disease (AD) or not is associated with which specific genotype we carry in our DNA. There is evidence that the use of NSAID reduces the incidence of AD. So eating an anti-inflammatory diet such as a low GI one, using ginger and turmeric may be protective.

Vascular insufficiencies such as impaired circulation associated with heart disease does increase one’s risk of getting dementia. So it is important  to maintain good circulation to our brains by doing certain yoga practices, Indian or scalp massage ,using medulla C1 pressure point. As a herbalist I use Gingko, Bacopa, Rosemary and other herbs. Always check with your health professional first before taking any herbs or supplements if on medications. There are scans available that look specifically at the blood flow to the brain that can catch early signs so preventative measures can be taken.

There are the Smart Nutrients that can help with alertness, concentration and memory .Research has been done with phosphatydlserine, a fat soluble lipid found naturally in bovine and soy foods. It is found in our membranes or nerve cells of the brain and spinal cord. It has various hormone effects as well as improving cell to cell communication. It has been shown to help learning and short term memory. Its use is contraindicated with anti-coagulants.

Another anti-ageing evidence based supplement is alpha lipoic acid. It is both water and fat soluble and able to pass the blood brain barrier which is important if we want to effect healthy brain activity. It works as an antioxidant and helps to recycle other antioxidants in the body. It can improve long term memory, reduce neuronal (nerve ) damage, increase energy, protect the eyes and improve blood sugar control.

Resveratrol which is found in grapes in very small amounts, functions as a calorie restriction diet would and can also lower levels of secreted and intracellular amyloid beta peptides and can prevent telomere shortening that leads to DNA damage. Omega 3 fatty oils are also useful for both their anti-inflammatory and telomere protective effects. So eat deep sea fish or take a good quality supplement that is sustainably harvested, free of heavy metals and synthetic excipients.

Brahmi or Bacopa monniera has been used in India since the 6^th century as a nerve and brain tonic. It is antioxidant, anti-inflammatory and analgesic. An Australian study was done on Bacopa in Keen Mind which is a practitioner only product. This 2001 study showed its effectiveness in both kids and adults to help improve memory, reduce anxiety & mental fatigue. Results usually in 12 weeks of use.

Brahmi also may refer to Gotu kola or Centella asiatica which I have been using in my practice for many years.It is wound healing and can be used internally or in creams as it is helpful for connective tissue problems and arthritis.It is an excellent adaptogen which means it works as an adrenal tonic for stress.It can be used for venous problems such as varicose veins.

Gotu kola

I have a tea called Scholars Blend that may help concentration and memory. It contains the following herbs:-

• SAGE- A sage is a wise person and this herb has been used by herbalists for any head or brain complaint such as memory or dizziness. It is anti fungal so good to use in a foot bath for tinea; a fresh leaf  rubbed over the gums to strengthen and over the teeth to whiten.

• ROSEMARY-A great digestive liver and circulation herb. Use for a foggy brain and poor memory. Helps fatigue and is an antioxidant so use the fresh leaves in your cooking.

• LEMON BALM or MELISSA- is a tonic and calming herb but historically used to strengthen the brain & memory. Good for stress and tension; the oil is antiviral and used for cold sores. It does help the peripheral circulation.

• PEPPERMINT- A cooling herb to help circulation, digestion and improve fatigue.

• SKULLCAP- Used for stress and tension, insomnia and neurasthenia (nervous fatigue).

Peppermint

If you live in Melbourne and are interested in more information on How to Live Healthy for a Long Life please contact me as I run regular Health Education Talks and can help you find out what is your true biological age with a questionnaire and assessment.

Please be advised that this information is for general health information only and should not be used for personal diagnosis or treatment. Please always consult first with your health practitioner before taking any new supplement or herbal medicine.

I did indicate to those that attended my recent talk that I would give them the recipe for the Longevity Spread, so here it is :-

500-750g medium or firm tofu (bean curd)

1/2 cup minced or finely chopped mushrooms (you can use fresh Shitakes for your immunity)

1 clove of garlic, crushed

1/2 tspn or to taste lemon juice

1 tablespoon white or brown miso (soya bean) paste

1 teaspoon mustard paste

2 tablespoons arrowroot powder

1/4 cup minced cucumber

Squeeze out any excess water from tofu. Fry using a little olive oil in a pan the mushrooms and garlic for 4 minutes.Place in a bowl with the tofu and other ingredients and mash until smooth.Adjust the seasonings to taste. You may like to add some freshly chopped herbs like rosemary, parsley or coriander. Press the mixture into a loaf pan and refrihgerate for a few hours. Allow to warm up from fridge before serving with vegie crudites or rice crackers or your favouite bread.

 An Ayurvedic home remedy for unlimited energy and vitality is:- 2 teaspoons fennel seeds, 3 almonds, 3 cardamon pods. Soak all these ingredients overnight in water and in morning add 2 whole dates. Blend or grind together and eat with fermented kefir or yoghurt or a presoaked cereal grain or as it is. ENJOY!



Autumn Newsletter of the Southern Centre of Natural Healing

Autumn is in the air, but we would still be thinking that a hot summer is with us after last  weekend! This is the season of mellow days and golden leaves. The time to harvest the fruits of summer and of our labours. Energetically this time is one to renew our focus with the return to studies, to create new ideas and activities.

The element of Air, relates to the season of autumn in Traditional Chinese Medicine (TCM) or is known as Metal or Vata in Ayurveda. In TCM the element colour is white and the main taste is pungent or acrid. The body organs associated with air are the nose, lungs, large intestine, skin and hair. So if you have a weakness in this element you could have sinusitis, nasal discharge, coughs ,constipation or one of many skin conditions such as eczema. Sounds common doesn’t it! So it would be practical for us to strengthen this air/metal element within ourselves through our choice of foods, herbs, spices, breathing and aerobic exercises.

In balancing this element we may need to look at the emotions of grief, sadness or attachments that may be congesting or suppressing energy and vitality in our air element organs. We all need to release emotions that we may be holding onto and not letting go of completely.

To provide food to reflect the quality of autumn we need to become more focused in our preparation and stimulate our sense of smell with the hearty fragrance  of baked and sautéed foods. Cook with less water at lower heat for a longer time. Use white coloured foods such as lima/cannellini beans, parsnips, apples, pears, sesame seeds and bean curd(tofu).Pungent foods help to cleanse, protect, move chi and body fluids, disperse mucous from the lungs and open the skin pores. So use a little hot chili, garlic, turnip, ginger, horseradish, cabbage, daikon radish and white peppercorns. If eaten raw their dispersing effects will be maximized, but slightly cooked is good for those with deficiency.

Also in TCM the foods that are sour will also be cleansing and help to organize scattered energies towards contraction or yin descending as we move towards winter. So eat sourdough bread, sauerkraut, olives, pickles, leeks, aduki beans, umeboshi plums, rosehip tea, sour fruits. However do not use excessively.

The element of air can also be drying due to living in a dry climate. We can have thirst, dry skin or throat or a dry cough. So foods that lubricate or have moistening properties are useful. Such as tofu, tempeh, spinach, barley, millet, pear and rice syrup. As a herbalist I would use marshmallow, liquorice and chickweed for dry stools or a dry cough.

 

So here are some autumn recipes for you to try:-

Tofu Caraway Cabbage

1 tbspn olive oil

½ head of cabbage sliced

1 large onion chopped

2-3 cloves of garlic crushed

450g soft tofu (bean curd)

2 tbspn each of caraway seeds (or fennel),water, soy sauce and apple cider vinegar

¼ cup fresh chopped parsley

Fresh ground pepper and salt to taste

2 tbspn lemon juice

In a pan dry heat seeds until they start to pop. Add onions and cook until soft. Add water, soy sauce and vinegar. Stir well. Add cabbage, cover and simmer for 10 to 15 minutes or until cabbage is tender. In a blender combine tofu, lemon juice & salt and blend until smooth. Pour over cabbage and reheat for one more minute. Season with pepper and garnish with parsley.

Lima Bean and Turnip Soup

12cms wakame/kombu seaweed-broken into pieces & soaked

1 cup dry lima or cannelini beans well soaked

1/4 onion,diced

2 carrots cut into chunks

4 small turnips,quarteded or use parsnips

1 cup cabbage,shredded

5-6 cups water

1 tbspn of light coloured miso or more

Place seaweed, beans and water in a pot. Bring to a boil, reduce heat and simmer for 45 to 60 minutes or until beans are just tender. Add onion, carrots, turnips or parsnips and cabbage. Simmer a further 20 minutes until vegies and beans are soft. Add miso to individual bowls, mix in with some soup liquid until dissolved then spoon in more to a serving size. For 6 serves.

Aduki Bean and Parsnip Bake

375g parsnips

2 leeks (250g), trimmed and chopped

1 clove garlic or to taste

250g cooked aduki beans

50g oats

2 tbspn shoyu (soy sauce)

2 tbspn tomato puree

2 tbspn fresh parsley chopped

1 tspn caraway or fennel seeds

1 tspn allspice powder

Steam the parsnips for 10 to 15 minutes until soft. Drain, reserving the liquid. Mash the parsnips until smooth. In a little oil fry the leeks until soft, add crushed garlic, aduki beans and cook for 5 minutes. Mix this in with the parsnips and remaining ingredients. Add a little stock if too dry. Season with allspice, salt and pepper as required. Spoon the mixture into a well greased 23 cm flan dish. Bake in a preheated oven at 180degrees C. Serve hot. This dish is excellent for dampness in the body often associated with mucous conditions, abdominal bloating and fluid retention.

                                                                  

       

                                                                     

RECIPES

I just received today the Heart Foundation newsletter and they included in it a recipe for "Bircher Muesli" to start the day. Theirs is not the original recipe which has been around for ages and is one of the natural health foods to promote wellness. Now the Heart Foundation has given it the tick for heart health. So here it is, but I am modifying it and will give you my reasons:-

1 apple peeled, cored and grated  -I would leave the skin on as I use organic/unwaxed apples and the skin contains nutrients
2 mangoes - medium glycaemic index of 55, not if you want to lose weight
1 banana- high GI
2 passionfruits- if available or use berries/pomegranate (good for the heart).
2 cups rolled whole oats
1 pear peeled and grated-I would leave skin on for nutrients
1/2 teaspoon ground cinnamon-excellent for blood sugar levels and as a  digestive aid (I would use 1tbspn)
250mls pear juice-or apple/pomegranate with no added sugar
150g reduced fat vanilla yoghurt-I prefer full fat natural with no added sugar for taste
50g toasted flaked almonds
250mls reduced fat milk- or full cream unhomogenised or other  such as rice or organic soya milk if you have dairy allergies.

Put apple, pear,oats, cinnamon and pear juice in a bowl and soak for one hour.I would presoak oats overnight in juice or water and then add grated fruit/cinnamon in morning and seep for 30 to 60 minutes.Oats contain minerals but also phytates which bind these up, so longer soaking is better for absorption when eaten. Top with fresh fruit, yoghurt,almonds and pour over milk into individual bowls and enjoy.Serves 4.