WEIGHT LOSS and NUTRITION - Twenty-First Century Aging

A Nutritionist’s Guide To Anti-inflammatory Foods + A Special Bonus!

Inflammation is a term that has gained considerable attention in the realm of health and wellness, especially among seniors. While it is a natural defense mechanism against infection and injury, chronic inflammation can harm one’s well-being.

This article aims to elucidate the intricacies of inflammation, its adverse effects, and the role of food in modulating inflammatory responses. We will also explore ten anti-inflammatory foods that are particularly beneficial for seniors, followed by a list of foods to avoid.

AND AS A BONUS, I’ve tapped into my culinary toolbox to provide you with five delectable recipes that incorporate anti-inflammatory ingredients.

What is Inflammation?

Inflammation is the body’s innate response to harmful stimuli such as pathogens, damaged cells, or irritants. It is a complex biological process involving various cells and mediators that work in concert to remove the offending agent and initiate tissue repair.

In acute cases, inflammation is a short-term response that subsides once the underlying issue is resolved. However, chronic inflammation is a prolonged, dysregulated, and often detrimental condition that can lead to various health problems.

The Adverse Effects of Elevated Inflammation Levels

Chronic inflammation is implicated in a myriad of health conditions, including but not limited to:

Cardiovascular Diseases: Inflammation contributes to atherosclerosis, leading to heart attacks and strokes.

Arthritis: Inflammatory responses exacerbate joint pain and stiffness.

Cognitive Decline: Elevated inflammation levels are associated with neurodegenerative diseases like Alzheimer’s.

Diabetes: Inflammation affects insulin sensitivity, contributing to Type 2 diabetes.

Cancer: Chronic inflammation can lead to DNA damage, promoting tumorigenesis.

The Role of Food in Inflammation

Diet plays a pivotal role in modulating inflammation. Certain foods can exacerbate inflammatory responses, while others have the potential to mitigate them. Nutrients like antioxidants, polyphenols, and omega-3 fatty acids are known for their anti-inflammatory properties.

The Top Ten List Of Anti-inflammatory Foods:

Berries: Rich in antioxidants and polyphenols, berries combat oxidative stress.
Salmon: A great source of omega-3 fatty acids, which reduce inflammation.
Turmeric: It contains curcumin, a potent anti-inflammatory compound.
Green Tea: Loaded with catechins, which have anti-inflammatory effects.
Olive Oil: High in oleic acid and antioxidants.
Nuts: Almonds and walnuts contain healthy fats and antioxidants.
Leafy Greens: Spinach and kale are rich in vitamins and minerals.
Avocado: Packed with monounsaturated fats and fiber.
Garlic: Contains allicin, which has anti-inflammatory properties.
Ginger: Known for its anti-inflammatory and anti-oxidative effects.

While we’ve discussed foods that can help mitigate inflammation, it’s equally crucial to understand how certain foods exacerbate this biological response and why their consumption can harm our health.

Here’s a closer look at the mechanisms behind the inflammation-inducing foods listed earlier:

Ten Foods That Cause or Increase Inflammation:

1. Sugar

Mechanism: Sugar triggers the release of pro-inflammatory cytokines, such as tumor necrosis factor-alpha (TNF-α) and interleukins.

Detriment: Elevated cytokine levels can lead to systemic inflammation, contributing to insulin resistance and obesity.

2. Processed Meats

Mechanism: These meats often contain preservatives like nitrates and sulfites, which promote inflammation.

Detriment: Increased inflammation can exacerbate conditions like cardiovascular disease and cancer.

3. Trans Fats

Mechanism: Trans fats can increase levels of low-density lipoprotein (LDL) cholesterol, which is pro-inflammatory.

Detriment: Elevated LDL cholesterol is a risk factor for atherosclerosis and cardiovascular diseases.

4. White Bread

Mechanism: High glycemic index foods like white bread cause rapid spikes in blood sugar, triggering an inflammatory response.

Detriment: Frequent blood sugar spikes can lead to insulin resistance and Type 2 diabetes.

5. Fried Foods

Mechanism: The high heat used in frying produces advanced glycation end products (AGEs), which are pro-inflammatory.

Detriment: AGEs can accelerate aging and worsen chronic diseases like diabetes and cardiovascular disease.

6. Soda

Mechanism: The high sugar content in soda can lead to insulin resistance, promoting inflammation.

Detriment: Chronic inflammation can contribute to obesity and metabolic syndrome.

7. Artificial Sweeteners

Mechanism: Some artificial sweeteners can disrupt gut microbiota, leading to an imbalance that promotes inflammation.

Detriment: Gut dysbiosis can lead to gastrointestinal issues and increased gut lining permeability.

8. Vegetable Oils

Mechanism: High in omega-6 fatty acids, these oils can tip the balance of omega-3 to omega-6, promoting inflammation.

Detriment: An imbalanced ratio can exacerbate inflammatory conditions like arthritis and cardiovascular disease.

9. Alcohol

Mechanism: Excessive alcohol consumption can lead to liver inflammation and disrupt gut microbiota.

Detriment: Liver inflammation can progress to liver disease, while gut dysbiosis can lead to gastrointestinal issues.

10. Processed Snacks

Mechanism: Often high in sugar, salt, and unhealthy fats, these snacks can trigger inflammation.

Detriment: Regular consumption can lead to weight gain, elevated cholesterol, and high blood pressure, all associated with chronic inflammation.

If any or all of these inflammatory staples are a part of your regular diet, you will be righteously rewarded to limit or omit their consumption. For every harmful food component you change or eliminate, there is a whole host of healthy alternatives readily available to take its place.

You won’t miss a thing!

As promised, some delicious and healthy recipe options for including anti-inflammatory foods in your daily diet are below. Bon Appetite!

BONUS:

Five Healthy Recipes Utilizing Anti-inflammatory Foods

Berry Smoothie

Ingredients: 1 cup mixed berries, 1 cup almond milk, 1 tbsp chia seeds

Instructions: Blend all ingredients until smooth. Serve immediately.

Grilled Salmon Salad

Ingredients: 6 oz salmon fillet, 2 cups mixed greens, 2 tbsp olive oil, 1 tbsp lemon juice

Instructions: Grill the salmon until cooked. Toss with mixed greens. Drizzle with olive oil and lemon juice.

Turmeric Latte

Ingredients: 1 tsp turmeric powder, 1 cup almond milk, 1 tsp honey

Instructions: Heat almond milk and whisk in turmeric and honey. Serve warm.

Avocado Toast

Ingredients: 1 slice whole-grain Ezekiel sprouted bread, 1/2 ripe avocado, 1 tsp olive oil

Instructions: Toast the bread. Mash the avocado and spread it on toast. Drizzle with olive oil.

Ginger Tea

Ingredients: 1-inch fresh ginger root, 1 cup water, 1 tsp honey

Instructions: Slice ginger and boil in water for 10 minutes. Strain and add honey.

Understanding the mechanisms behind inflammation-inducing foods allows us to make informed dietary choices. While occasional indulgence is part of life, habitual consumption of these foods can set the stage for chronic inflammation and its associated health risks.

Therefore, it’s prudent to minimize the intake of these foods, especially for the less forgiving aging body.

Knowledge is the first step toward a healthier you!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Collagen – What Is It? How Is It Used? Where Does It Come From?

Collagen, the most abundant protein in the human body, is the building block for various tissues, including skin, bones, and connective tissues. Its role in maintaining structural integrity has made it a subject of intense research and commercial interest.

This article aims to provide an exhaustive overview of collagen, exploring its types, functions, latest trends, analysis, and potential applications.

Types of Collagen

Type I

Found predominantly in the skin, tendons, and bones, Type I collagen is renowned for its tensile strength.

Type II

This type is primarily located in cartilage and is crucial for joint health.

Type III

Commonly found alongside Type I, Type III collagen is present in the skin, blood vessels, and internal organs.

Other Types

While Types I, II, and III are the most common, there are at least 16 types of collagen, each with unique properties and functions.

Market Trends and Research

Collagen and Gelatin Market Forecast

According to a report by Business Growth Reports, the collagen and gelatin market is expected to experience significant growth, with projections extending to 2030. The market is segmented by a variety of companies with a specific research focus (Bovine, Porcine, Marine), and expanding commercial uses/applications (Wound Care, Orthopedic, Cardiovascular).

Collagen Supplement Market

A report by Allied Market Research indicates that the collagen supplement market (driven by Mineral Collagen Composites) is also on the rise, particularly in the United States.

Mineral Collagen Composites

The Mineral Collagen Composites Market is expected to reach a multimillion-dollar valuation by 2030.

These composites are primarily sourced from bovine or porcine collagen and synthesized hydroxyapatite, although marine and plant-based alternatives are also being explored.

They are extensively used in orthopedic and dental surgeries as bone graft substitutes, offering a biocompatible and bioresorbable option that encourages natural bone regeneration.

Uses and Applications

Skincare

Anti-Aging Products

Collagen is a cornerstone ingredient in anti-aging skincare products. It is believed to improve skin elasticity, reduce wrinkles, and increase skin moisture. Products range from serums and moisturizers to masks and even injectable fillers.

Wound Healing

Collagen-based creams and ointments heal minor burns, cuts, and other skin injuries. They work by providing a scaffold for new tissue growth.

Sun Damage Repair

Some skincare products combine collagen with antioxidants to repair sun damage, aiming to reverse the degradation of collagen fibers due to UV exposure.

Dietary Supplements

Skin, Hair, and Nails

Oral collagen supplements are often marketed for improving the health of skin, hair, and nails. These supplements usually contain hydrolyzed collagen, which is easier to absorb.

Joint Health

Collagen supplements, particularly those containing Type II collagen, are promoted for improving joint health by reducing inflammation and promoting cartilage repair.

Bone Health

Some studies suggest that collagen supplements can improve bone density, although more research is needed to substantiate these claims.

Medical Applications

Wound Care

Collagen dressings are used in the medical field to treat various types of wounds, including ulcers and burns. These dressings provide a moist environment that is conducive to healing.

Orthopedic Treatments

Collagen is used in cartilage repair procedures, often as a scaffold that allows for the growth of new cartilage cells.

Cardiovascular Applications

Collagen is used in vascular grafts due to its strength and biocompatibility. It is a temporary structure until the body can replace it with tissue.

Dental Surgery

Collagen membranes are used in dental procedures for guided tissue regeneration. They act as a barrier to the growth of specific types of cells.

Food and Beverage

The human body synthesizes collagen through a complex biochemical process involving converting amino acids and other precursors like proline and hydroxyproline.

These amino acids are often sourced from dietary proteins. Vitamin C plays a pivotal cofactor in the enzymatic reactions that stabilize the collagen molecule.

While the body is generally proficient at producing collagen, the synthesis rate declines with age, leading to signs of aging such as wrinkles and joint pain.

As for dietary intake, collagen is not considered an essential nutrient; however, a diet rich in protein and specific amino acids can support the body’s natural collagen production.

Therefore, while direct collagen intake through supplements or food sources like bone broth is not strictly necessary, it has gained popularity for its potential to augment the body’s natural collagen reserves.

However, an opportunistic market for collagen-rich products has emerged and includes items such as:

Collagen-Infused Drinks

Collagen peptides are being added to various beverages, from smoothies to coffee, claiming to offer skin and joint health benefits.

Edible Products

Collagen is also found in foods like bone broth and gelatin-based desserts. These are considered natural sources of collagen, although their efficacy in providing health benefits is still under study.

Misinformation and Caveats

While collagen has many proven benefits, being wary of exaggerated claims and misinformation is crucial. Always consult with healthcare professionals for accurate information. Not all collagen products are created equal; the source, processing method, and formulation can significantly impact their efficacy.

Collagen is more than just a buzzword; it’s a vital protein with diverse applications and a growing market. Its role in human health is complex and multifaceted, warranting the attention it receives from the scientific community and the general public.

Whether you’re interested in skincare, health supplements, or medical treatments, collagen can provide exceptional benefits. Always do your research and consult a professional with any questions regarding your health.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Understanding Body Fat – The Good, The Bad, and What You Can Do To Manage It

Body fat often carries a negative connotation. Yet, this biological feature is universal; we all possess it to varying degrees.

It shapes our physique, influences our energy levels, affects our self-esteem, and plays a pivotal role in our overall health.

What is truly fascinating is how this essential biological resource can serve numerous beneficial purposes yet garner such a negative reputation when present in excess or deficit.

This article aims to demystify body fat, elucidate its functions, and offer guidance on managing it effectively.

What is Body Fat, and What Role Does It Play?

Body fat is essentially the storage of dietary lipids within specialized cells in adipose tissue. It serves two primary functions: acting as a reserve energy source and providing insulation to maintain a stable internal body temperature.

The Dual Nature of Body Fat: White and Brown

Body fat is not monolithic; it is categorized into two distinct types—white fat and brown fat. Each type has its unique composition and function.

Brown fat is rich in iron, minerals, and mitochondria, giving it distinct coloration. Its primary role is to metabolize glucose and triglycerides to regulate body heat.

On the other hand, white fat primarily consists of lipids and fatty acids and serves as a long-term energy storage unit.

The Storage Locations: Subcutaneous and Visceral Fat

Body fat is stored in two prominent locations within the human body: just beneath the skin (subcutaneous) and around internal organs (visceral).

While subcutaneous fat may have aesthetic implications, it is generally benign.

Visceral (Intra-abdominal) fat, however, is a different story. According to the Centers for Disease Control and Prevention (CDC), visceral fat significantly contributes to various health issues, including heart disease, stroke, diabetes, respiratory problems, and even cancer.

This type of fat is also influenced by hormonal changes, particularly the stress hormone cortisol.

Optimal Body Fat Percentages for Adults

For adults aged 55 and above, a healthy body fat percentage based on CDC recommendations ranges from 20% to 25% for women and 10% to 15% for men. These ranges exist due to their direct association with predispositions for visceral fat storage in those with higher than recommended body fat percentages.

Various methods exist for measuring body fat, including calipers, body scans, hydrostatic weighing, and bioelectrical impedance.

These assessments are available at numerous medical, nutritional, and fitness centers. This is an excellent number to know as it demystifies the number produced by the scale and gives you a crystal ball view of your current and future health (as many preventable health factors are tied to Body Mass Index).

Beneficial Functions of Fat

Thermoregulation: While most people know that fat provides insulation, they may not realize that it is critical in thermoregulation. Brown adipose tissue, or brown fat, generates heat by metabolizing fatty acids, which are essential for maintaining body temperature, especially in cold environments.
Hormone Production: Fats are essential for producing hormones like testosterone and estrogen. These hormones are lipid-based and rely on the availability of specific fatty acids for their synthesis, playing a crucial role in various physiological processes, including growth, metabolism, and mood regulation.
Vitamin Absorption: Fat aids in absorbing fat-soluble vitamins such as A, D, E, and K. These vitamins are essential for various functions, including vision, bone health, and blood clotting. The body cannot absorb these vitamins effectively without adequate fat, leading to potential deficiencies.

Detrimental Functions of Excess Body Fat

Inflammation: Excessive fat, particularly visceral fat, can produce pro-inflammatory substances contributing to chronic inflammation. This state of low-level inflammation is linked to various diseases, including cardiovascular disease, diabetes, and even some cancers.
Insulin Resistance: High levels of fat, especially saturated fats, can lead to insulin resistance, a condition where the body’s cells become less responsive to insulin. This can result in elevated blood sugar levels, increasing the risk of type 2 diabetes.
Cognitive Decline: Emerging research suggests that excessive fat intake, particularly saturated, may be linked to cognitive decline and an increased risk of neurodegenerative diseases like Alzheimer’s. The mechanisms are not yet fully understood but may involve inflammation and oxidative stress.

Strategies for Managing Excess Body Fat

If you find yourself grappling with excess body fat, the key to reduction lies in triggering a metabolic process known as lipolysis. This enzyme-driven chemical reaction breaks down fatty acids into simpler components used as energy.

The Mechanics of Lipolysis

Lipolysis is demand-driven. When you expend more energy through physical activity than you consume through your diet, your body taps into its stored fatty acids to make up the deficit.

For instance, maintaining a daily caloric deficit of 500 to 750 calories AND LIMITING DIETARY SUGAR/SIMPLE CARBOHYDRATES will prompt your body to utilize stored fat, initiating the fat-loss cycle.

However, extreme caloric restriction can be counterproductive. Depriving your body of too many calories can also lead to muscle wastage, slowing your metabolism and reducing energy levels. This is why losing weight through diet alone (sans exercise) is much less efficient, reduces sustainability, and typically causes chronic weakness/fatigue.

It is a good practice to never allow yourself to consistently drop below a thousand calories daily.

The Caloric Equation

Each pound of body fat equates to approximately 3,500 calories. Therefore, a daily caloric deficit of 500 calories would lose about one pound of body fat over a week. To accelerate this process, increasing physical activity is recommended.

For example:

Activity	Calories Burned per Hour for a 155-pound Person	Calories Burned per Hour for a 185-pound Person
Running (6 mph)	704	839
Swimming (freestyle)	383	493
Cycling (12-14 mph)	493	587
Rowing (moderate)	493	587
Jumping Rope	704	839
Hiking	422	503
Dancing	317	378
Yoga	211	251
Weightlifting (moderate)	211	251
Walking (3.5 mph)	211	251

The Holistic Approach

The cornerstone of long-term success in managing body fat lies in identifying the root causes of excess fat accumulation—be it recreational eating, habitual snacking, stress, excess sugar intake, or a sedentary lifestyle—and taking sustainable steps to address them.

Remember, not just the quantity but the quality of your diet matters. A balanced diet, an active lifestyle, and regular exercise can be your best allies in conquering the battle against excess body fat and preventative consequences of over-weight aging.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Understanding The Human Omnivorous Diet

A Carnivorous Meat Eating Machine, The Lion:

Digestive System

The lion’s digestive system is optimized for an exclusively carnivorous diet, which is why its dietary tendency is to hunt living prey for food rather than to graze.

Why?

A Short Digestive Tract: A relatively short gastrointestinal tract allows for the rapid digestion and absorption of proteins and fats, the primary components of their meat-based diet.
Strong Stomach Acidity: The lion’s stomach secretes potent hydrochloric acid, facilitating the breakdown of meat, bones, and connective tissues.
Specialized Teeth and Jaws: Sharp, pointed teeth and powerful jaws enable the lion to tear and chew meat efficiently. Though great for meat-eating purposes, these teeth would be lousy for grazing and grinding vegetation.

What’s happening inside?

Enzyme Production: Lions produce enzymes like protease and lipase that are specialized in breaking down and efficiently utilizing proteins and fats.
Limited Carbohydrate Metabolism: Unlike herbivores, lions have a limited ability to metabolize complex carbohydrates, reflecting their meat-centric diet.

Veggies Only Please, The Giraffe:

Digestive System

The giraffe’s digestive system is uniquely adapted to a herbivorous diet:

Ruminant Digestion: As a ruminant, the giraffe has a complex, multi-chambered stomach that facilitates the fermentation of plant matter, breaking down cellulose through microbial action.
Long Digestive Tract: The extended gastrointestinal tract allows for the slow digestion and absorption of nutrients from fibrous plant materials.
Specialized Teeth and Tongue: Flat, grinding teeth and a prehensile tongue enable the giraffe to chew and process tough plant matter, but would be terrible at cutting through muscle, connective tissue, and bone as with a meat-eater.

What’s happening inside?

Cellulase Production: Though not produced by the giraffe, symbiotic microbes in its gut produce cellulase, an enzyme that breaks down cellulose, a primary component of plant cell walls.
Complex Carbohydrate Metabolism: The giraffe’s biochemistry supports the digestion of complex carbohydrates found in plants, reflecting its exclusively herbivorous diet.

The Human:

The stark contrasts between the lion’s carnivorous adaptations and the giraffe’s herbivorous specializations illuminate the multifaceted nature of dietary form and function based on the biological needs of each animal.

In humans, the omnivorous diet represents a balanced fusion of these two extremes, reflecting our unique position in the animal kingdom.

Our digestive system and biochemistry are fine-tuned to process and utilize nutrients from both plant and animal food sources, offering a dietary harmony that resonates with our divine design.

Understanding And Optimizing The Omnivorous Diet

Nutritional Completeness

An omnivorous diet offers a broad spectrum of nutrients, including proteins, fats, carbohydrates, vitamins, and minerals. This diversity ensures the body’s complex biochemical needs are met, supporting growth, energy metabolism, immune function, and cognitive health.

Because of the wide diversity of human ethnicities, the omnivorous diet’s adaptability allows for alignment with various cultural, seasonal, and personal preferences when kept in balance.

For example, carne asada tacos with refried beans in Mexico, spicy Chicken curry over rice from Thailand, or smoked beef brisket with potato salad in Dallas, Texas.

Though each example above is unique in composition and preparation, they all still reflect that strategic combination of meat, vegetables, carbohydrates, spices, herbs, and fats within the omnivorous diet, which is essential to good health for the human animal.

When Preference Affects Harmony

The Vegan/Vegetarian Diet:

Nutrient Deficiencies

While vegan and vegetarian diets are rich in fiber, antioxidants, and specific vitamins, they often lead to deficiencies in Vitamin B12, iron, omega-3 fatty acids, and complete proteins.

These deficiencies can manifest in various serious health issues:

Vitamin B12: Essential for nerve function and blood formation, a lack of B12 can lead to neurological disorders and anemia.
Iron: Plant-based iron is less bioavailable, potentially leading to iron-deficiency anemia.
Omega-3 Fatty Acids: Important for brain health; a deficiency may affect cognitive function.
Vitamin-D and Calcium Deficiencies: Though plant-based diets can include trace amounts of Vitamin-D and Calcium, these sources are not as bio-available as that which is found in dairy products and fish.
Protein Deficiencies: A crucial component for ensuring strong muscles, the lack of complete animal-sourced amino acids within a vegan/vegetarian diet is detrimental to the quantity, quality, and functional health of various types of muscle tissue within the human body.

IN CONTRAST

Carnivorous and Atkins-Style Diets:

Nutrient Imbalances

These diets, focusing exclusively on animal products, lead to significant nutrient imbalances:

Saturated Fats and Cholesterol: Excessive intake can increase the risk of heart disease, vascular plaque, and imbalances in HDL/LDL cholesterol.
Protein Toxicity: An over-consumption of protein exclusively can have toxic effects on the body and lead to dehydration, kidney stress, decreased bone mineral density, and metabolic imbalances.
Deficiencies in Fiber and Certain Vitamins: Lack of fiber can affect digestive health, while deficiencies in vitamins like Vitamin C, D, E, and B-complex, and minerals such as Calcium, Magnesium, and Potassium can have broader health implications.

Health Risks

Long-term adherence to such diets has been associated with increased risks of certain cancers, cardiovascular diseases, and metabolic disorders. Though this approach is typically most popular for weight loss, it is not sustainable and should be avoided.

ULTIMATELY:

With its balanced and inclusive approach, the omnivorous diet emerges as a scientifically sound option for supporting the optimal health of humans while providing us with a wealth of food options to satisfy our emotional enjoyment of eating!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Top Ten Health, Fitness, and Wellness Mistakes That Can Ruin Your Retirement

As retirees, maintaining good health, fitness, and overall wellness is crucial for enjoying a fulfilling retirement. Unfortunately, there are common mistakes that many individuals make, which can hinder the quality of their golden years.

In this article, we’ll explore the top ten health, fitness, and wellness mistakes that retirees should be aware of, provide valuable insights on how to avoid them and the consequences of preventable outcomes.

Long-term outcomes most do not consider when approaching retirement:

Financial Consequences of Preventable Disease: Preventable diseases can significantly impact the financial well-being of retired and elderly adults. According to the Centers for Disease Control and Prevention (CDC), chronic diseases, many of which are preventable, are the leading cause of death and disability among older Americans. The cost of treating chronic conditions can be substantial, leading to increased medical expenses, reduced income, and a higher likelihood of financial strain.

Health Consequences of Preventable Falls: Falls are a prevalent health concern among older adults and can lead to severe health consequences. The National Council on Aging (NCOA) reports that falls are the leading cause of fatal and non-fatal injuries among seniors. Each year, one in four Americans aged 65 and older experiences a fall, and every 11 seconds, an older adult is treated in the emergency room for fall-related injuries.

Overlapping Impact: It is important to note that there is a connection between preventable diseases and preventable falls. Chronic diseases, such as diabetes and heart disease, can increase the risk of falls due to factors like impaired mobility, balance issues, and medication side effects. This overlap emphasizes the need for comprehensive preventive measures to address both health aspects simultaneously.

By the statistics, below are the top ten mistakes made by retirees, which provide the direst of consequences long-term, to the point of risking ruining one’s retirement experience and financial sustainability.

Neglecting Regular Physical Activity: Physical inactivity can lead to a decline in muscle mass, bone density, and cardiovascular health. According to the World Health Organization (WHO), adults 65 years and older should engage in at least 150 minutes of moderate-intensity aerobic activity per week and muscle-strengthening activities twice a week. Regular physical activity can lower the risk of chronic diseases and improve overall well-being during retirement.

Poor Nutrition Choices: As we age, our nutritional needs change, and it becomes essential to maintain a balanced diet. Avoid excessive consumption of processed foods, refined sugars, and unhealthy fats. Focus on nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats like those in nuts and avocados. A well-balanced diet contributes to better weight management, reduced risk of chronic conditions, and improved cognitive function.

Ignoring Mental Health: Mental health is as important as physical health in retirement. Loneliness, depression, and anxiety can be prevalent among retirees. Social connection with friends, family, and community groups can help combat isolation. Engaging in mentally stimulating activities like puzzles, reading, or learning new skills can also improve cognitive function and overall mental well-being.

Skimping on Sleep: Proper sleep is essential for physical and mental restoration. Sleep disturbances can increase the risk of various health issues and impact cognitive abilities. Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine and maintain a comfortable sleep environment to improve sleep quality.

Overlooking Preventive Health Screenings: Routine health screenings can detect potential health issues early on, allowing for timely intervention and treatment. Regular check-ups with healthcare professionals can help monitor blood pressure, cholesterol levels, and glucose levels and ensure healthy daily habits. This proactive approach can prevent more severe health problems in the long run.

Misusing Medications: Polypharmacy is common among older adults using multiple medications simultaneously. It can lead to adverse drug interactions and side effects. Always consult a healthcare professional or pharmacist to review your medications and ensure you understand their proper usage and potential side effects.

Neglecting Flexibility and Balance Exercises: Falls are a significant concern for older adults. Engaging in regular flexibility and balance exercises, like yoga or tai chi, can help reduce the risk of falls and maintain independence. The Centers for Disease Control and Prevention (CDC) recommends balance exercises at least three days per week.

Not Staying Hydrated: Dehydration becomes more common with age and can lead to various health issues. Ensure you drink enough water throughout the day, even if you don’t feel thirsty. Proper hydration is vital for digestion, circulation, temperature regulation, and joint health.

Failing to Manage Stress: Retirement can bring new challenges and stressors. Chronic stress can negatively impact physical and mental health. To maintain emotional well-being, practice stress-reduction techniques, such as meditation, deep breathing, or engaging in hobbies.

Underestimating the Importance of Social Interaction: Social connections significantly promote happiness and overall health during retirement. Engage in activities that allow you to connect with others, such as joining clubs, volunteering, or participating in community events.

By avoiding these common health, fitness, and wellness mistakes, retirees can enhance their quality of life, make the most of their retirement years, and minimize devastating financial impacts that can come from unnecessary healthcare or long-term care expenses.

Prioritizing regular physical activity, maintaining a balanced diet, staying socially active, and focusing on mental well-being are essential steps toward a fulfilling and healthy retirement.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

15 Superfoods That Kick Bad Cholesterol to the Curb and Boost Your Good Cholesterol!

When managing your cholesterol for good health, your diet plays the most significant role in maintaining a healthy cholesterol profile, regardless of genetics.

What is cholesterol, and what is the difference between HDL and LDL?

HDL (high-density lipoprotein) cholesterol and LDL (low-density lipoprotein) cholesterol are two types of cholesterol found in our bloodstream. While they both play a role in the body, they affect our health differently.

HDL cholesterol, often called “good” cholesterol, helps remove excess cholesterol from the bloodstream and carries it back to the liver, where it can be broken down and eliminated from the body. Higher levels of HDL cholesterol are associated with a reduced risk of heart disease because it helps prevent plaque buildup in the arteries.

On the other hand, LDL cholesterol, often called “bad” cholesterol, can contribute to plaque development in the arteries. When LDL cholesterol levels are high, it can lead to the buildup of fatty deposits in the artery walls, restricting blood flow and increasing the risk of heart disease and stroke.

Having high HDL cholesterol levels is generally considered beneficial for cardiovascular health, while high LDL cholesterol levels are considered detrimental. However, it’s important to note that the overall balance of cholesterol in the body and other factors such as inflammation and triglyceride levels also play a role in determining heart disease risk.

Maintaining a healthy HDL and LDL cholesterol balance is crucial for cardiovascular health.

Lifestyle factors such as a healthy diet, regular physical activity, avoiding smoking, and managing weight can help regulate cholesterol levels.

What are the ideal numbers?

Healthy cholesterol ranges can vary depending on individual factors such as age, gender, and overall health.

General guidelines for healthy cholesterol levels:

Total Cholesterol:

Desirable: Less than 200 mg/dL
Borderline high: 200-239 mg/dL
High: 240 mg/dL and above

LDL Cholesterol (Bad Cholesterol):

Optimal: Less than 100 mg/dL
Near-optimal: 100-129 mg/dL
Borderline high: 130-159 mg/dL
High: 160-189 mg/dL
Very high: 190 mg/dL and above

HDL Cholesterol (Good Cholesterol):

Desirable: 60 mg/dL and above (higher is better)
Poor: Less than 40 mg/dL for men, less than 50 mg/dL for women

Triglycerides:

Desirable: Less than 150 mg/dL
Borderline high: 150-199 mg/dL
High: 200-499 mg/dL
Very high: 500 mg/dL and above

Now that we understand what cholesterol is and what ideal numbers for good health would be, let’s dive into 15 delicious and nutritious foods that can help you lower bad LDL cholesterol and promote the superhero HDL cholesterol:

Avocado: Creamy and oh-so-delicious avocados are packed with heart-healthy monounsaturated fats. They not only raise good cholesterol levels but also lower bad ones.

Oats: Start your day with a bowl of whole-grain oats. Rich in soluble fiber, oats work wonders in reducing LDL cholesterol. Plus, they keep you full and energized throughout the morning.

Olive Oil: Swap out unhealthy fats with extra virgin olive oil. This golden elixir contains monounsaturated fats that help lower bad cholesterol levels while increasing the good cholesterol in your body.

Fatty Fish: Dive into a seafood feast with fish like salmon, mackerel, and trout. These oily fishes are rich in omega-3 fatty acids, raising your HDL levels, lowering triglycerides, and reducing the risk of heart disease.

Nuts: Go nuts for nuts! Almonds, walnuts, and pistachios are brimming with healthy fats, fiber, and plant sterols—snack on a handful to improve your cholesterol profile and support a healthy heart.

Legumes: Beans, lentils, and chickpeas are excellent sources of soluble fiber, which binds to cholesterol and helps eliminate it from your body. Add these mighty legumes to your soups, salads, and stews for a heart-healthy boost.

Berries: Sweet, vibrant, and packed with antioxidants; berries like blueberries, strawberries, and raspberries are rich in polyphenols. These compounds can help raise HDL cholesterol and protect against heart disease.

Dark Chocolate: Yes, you read it right! Satisfy your sweet tooth with a moderate amount of dark chocolate (70% cocoa or higher). Dark chocolate contains flavonoids that improve blood flow, lower blood pressure, and increase HDL cholesterol.

Spinach: Popeye knew what he was doing! Spinach is a leafy green powerhouse loaded with lutein, fiber, and plant sterols. Incorporate spinach into your salads, smoothies, or sautés for a heart-healthy boost.

Garlic: Not only does garlic add a flavorful punch to your dishes, but it also contains allicin, a compound that may help lower bad cholesterol and prevent blood clots.

Whole Grains: Swap refined grains for whole grains like quinoa, brown rice, and whole wheat bread. They are packed with fiber and nutrients that can lower bad cholesterol and reduce the risk of heart disease.

Green Tea: Sip your way to a healthier heart with a cup of green tea. This delightful beverage is loaded with antioxidants called catechins, which have been shown to improve cholesterol levels.

Soy: Incorporate soy-based foods like tofu and edamame into your diet. Soy contains plant sterols that help block cholesterol absorption, lowering LDL levels.

Pomegranate: Bursting with vibrant flavor and antioxidants, pomegranates can help prevent the oxidation of LDL cholesterol, reducing the risk of plaque buildup in your arteries.

Green Leafy Vegetables: Vegetables like kale, spinach, and Swiss chard are fantastic additions to a cholesterol-lowering diet. They are low in calories and high in nutrients, including fiber, antioxidants, and plant sterols. These components help lower LDL cholesterol levels and reduce the risk of heart disease.

Who says eating healthy has to be boring?

With these 15 superfoods in your arsenal, you can take charge of your cholesterol levels and promote a healthier heart.

So, grab your apron, hit the grocery store, and whip up some delicious meals that will please your taste buds, manage those cholesterol levels, and contribute positively to a healthy waistline!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Caffeine, Protein, Supplements, Immunity, and More – Your Questions Answered!

One of the most rewarding aspects of my job is providing clients with reliable answers to their questions by delving into scientific research and analyzing studies.

Whether it’s about finding healthier alternatives to favorite sweet treats, improving performance in sports, or relieving joint pain, my mission is to offer evidence-based information and practical solutions that you can implement.

In this article, I aim to address recent inquiries that I believe will be interesting and beneficial to all readers. However, if you have any questions or need further information after reading this, please don’t hesitate to contact me. I’m always here to help!

QUESTION: “I see conflicting reports on TV about coffee and caffeine. Some say it’s OK, others say it’s good to have daily, and some say it’s unhealthy. What is the truth?”

ANSWER: Numerous independent studies have consistently shown that consuming caffeine in small amounts can have positive effects. Caffeine enhances mental awareness, improves metabolic function and energy levels, reduces perceived exertion during exercise, and enhances overall performance. It is generally considered safe when consumed in moderation.

However, it’s important to note that excessive caffeine intake, surpassing 300mg daily, can lead to unpleasant side effects such as jitters, headaches, heart palpitations, nervousness or anxiety, and fatigue. Regular and high-volume caffeine consumption can also lead to addiction and result in withdrawal symptoms when stopped abruptly.

QUESTION: “My doctor recommends increasing my calcium intake to improve bone density. Should I take the supplement form or eat more dairy?”

ANSWER: Whenever possible, obtaining essential nutrients through a balanced diet is advisable rather than relying solely on supplements. This is particularly relevant for vitamins and minerals like calcium, as they often require other compounds, such as vitamin D-3, for optimal absorption and utilization by the body.

A well-balanced meal that includes a variety of colorful fruits and vegetables is an excellent source of high-quality essential nutrients. While calcium-rich dairy products are a traditional option, other healthy foods provide ample calcium.

These include broccoli, kale, collard greens, oysters, shrimp, salmon, clams, and fortified foods like cereals.

QUESTION: “I’m not much of a meat eater but I need more protein. Would taking shakes or powders be enough?”

ANSWER: Numerous protein supplements are available on the market, and their effectiveness can vary. It’s important to understand what you’re taking and why, as this knowledge can help you make informed decisions, save money (protein supplements can be quite pricey), and avoid potential digestive issues associated with certain formulations.

Opting for a high-quality whey protein blend, such as one that combines whey protein isolate, concentrate, and hydro isolate, can be beneficial. This blend provides fast and medium-digesting protein forms your body can efficiently utilize.

Incorporating such a protein shake into your daily routine, either as a snack or a meal replacement, can be acceptable. However, it is crucial not to replace natural food sources with supplements completely.

*SIDENOTE: If you prefer non-meat protein sources, options like quinoa, beans, lentils, nuts and seeds, tofu, and Greek yogurt are excellent alternatives.

QUESTION: “Is there any truth to the reports that diet can prevent serious illnesses like Covid-19?”

ANSWER: Yes! It is important to note that the following answer is not medical advice, and any concerns or symptoms related to illnesses should be discussed with your healthcare provider.

As reported by Harvard Health, recent studies indicate that individuals who consume a diet rich in fresh fruits and vegetables have a 10% lower risk of developing symptomatic Covid-19 and related diseases.

Furthermore, the data reflects a 41% lower rate of developing severe illness within this same group.

The key lies in reducing inflammatory markers through an antioxidant-rich diet. Elevated levels of inflammation have been shown to impact immune response and prolong recovery from illness negatively.

Focusing your diet around foods high in antioxidants, such as blueberries, raspberries, pomegranates, broccoli, spinach, carrots, potatoes, red bell peppers, kale, squash, beets, and cabbage, can significantly improve your immune system and provide substantial health benefits for all your body’s primary systems.

I have addressed several questions here and would be delighted to share more answers in future installments.

Additionally, I encourage you to explore the Twenty-First Century Aging catalog for additional articles on nutrition, as there are now over 100 informative pieces to choose from!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Time To Harvest The Low-Hanging Fruit – Easy Daily Habits For Healthy Seniors

Sometimes, the most accessible fruits at the base of a tree also happen to be the most delicious!

There’s something inherently satisfying about that apple, orange, or pink grapefruit that you can simply pluck and savor with minimal effort.

In line with this notion, there are moments when we yearn for things to be easy, streamlined, and straightforward. It’s an instinct rooted in our primal desire to conserve energy.

However, as we age, this inclination can lose its context. Instead of aiding our survival, the quest for energy preservation can accelerate the decline of our physical resources.

Here’s something nobody wants to think about, but everyone should be aware of: For the majority of retired adults (as indicated by the statistics below), maintaining physical well-being is often seen as anything but easy or simple. Consequently, this mindset can discourage individuals from leading an active lifestyle and deter them from exercising.

Regrettably, these choices result in numerous preventable health issues, orthopedic problems, reduced mobility, an increased risk of falls, and a diminished quality of life as we age.

Let’s look at the numbers. According to the National Institutes of Health, only 26.1% of adults in retirement age engage in regular physical activity, participating in light to moderate exercise 3-5 times per week.

Merely 8.2% of retired adults meet the standard criteria for good health in aerobic and strength conditioning. Furthermore, over 40% of Americans aged 51 and older are clinically overweight.

But why? Many individuals state that they dislike exercise, have no interest in it, or believe that they have surpassed the point where exercise can provide any benefit.

The same thought process often extends to eating habits and nutrition. Many individuals firmly assert that they have eaten a certain way for most of their lives and believe they have earned the right to eat whatever they want, whenever they want, and in any quantity they desire.

Now for the GOOD NEWS!

Even for those with such beliefs, all hope is not lost when making significant strides toward good health. Some low-hanging fruits—sweet, juicy, and easily within reach—can provide many of the same benefits as regular exercise without setting foot in a gym!

Intrigued? Then grab your metaphorical basket, and let’s harvest these options:

Walk instead of driving whenever possible (give that golf cart a rest).

Take a post-dinner stroll with your spouse or friends.

Mow the lawn using a push mower.

Limit desserts and sweets to once a week.

Take your dog for a walk.

Swap starchy foods like pasta for vegetable alternatives (spaghetti squash or zucchini lasagna)—you might find they taste better than you expect!

Engage in projects around the house that keep you active and on your feet.

Play with your dog at the park—throw a ball, play Frisbee, or chase each other.

Wash your car by hand.

Explore new recipes for healthier versions of your favorite meals.

Attend your favorite sports team’s games in person instead of watching on television.

Remove the wheels from your luggage and carry it.

Walk to a friend’s house instead of communicating electronically.

Dedicate time in your day to physical activity rather than just leisure.

Opt for mixed nuts as a salty snack instead of chips or crackers.

Engage in gardening and home repair activities.

Avoid labor-saving devices like carts or electric caddies.

Take short trips on foot to explore places of historical significance, museums, gardens, and more.

Spend 30 minutes a day playing with your children or grandchildren.

Dance to your favorite music.

Take brisk walks inside a mall when the weather is unfavorable.

Choose the stairs over the escalator or elevator.

Go on hikes and discover the wonders of nature.

This list is not exhaustive, so think of activities you enjoy in your own world and add them to the mix! The ideas presented here are intended to inspire you to find reasons to move a central aspect of your lifestyle.

While structured workouts may be the most efficient way to achieve fitness goals, the options listed above offer a simple means to get moving and enjoy the quality of life you deserve—BECAUSE YOU CAN!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Snacks – That Sweet, Salty, Crunchy, Hold You Over Solution or Problem?!?!

It happens to us all, typically about mid-afternoon or right before bedtime—the desire to satisfy an emerging belly growl kicks in. Usually, this urge is accompanied by a craving to satisfy and urge for sweet, salty, crunchy, or a combination of the above.

There is just something satisfying about the mouthfeel of our favorite foods! But does this impulse to eat between meals serve a need or a want? Is there any benefit to snacking? Are those who regularly snack healthier or heavier than those who do not?

This article explores these questions from a nutritionist’s perspective and sheds light on the art of snacking for a healthier lifestyle.

Understanding Caloric Balance:

To answer these questions, it’s essential to understand that caloric balance (energy in vs. energy out) is more of a collective process than a function of timing when maintaining good health.

For example, a healthy 75-year-old man may need 1,800 calories daily to meet his body’s energy needs. If he prefers the traditional three-square-meals-a-day approach, each meal must be approximately 600 calories to provide this energy balance.

On the other hand, a healthy 68-year-old woman with the same daily energy needs may prefer three small-light meals and a snack in the afternoon, with each meal being around 400 calories and the snack about 200 calories.

Despite the difference in meal frequency and timing, the daily sum for both scenarios remains the same.

The Role of Portion Sizes and Food Quality:

The key to beneficial snacking lies in being mindful of portion sizes and emphasizing food quality. Problematic snacking occurs when portion sizes drive total energy intake past total energy expenditure for the day.

Many common snack foods make it easy to exceed this balance due to their convenience, high caloric values, and ability to increase cravings. However, healthy options can be equally satisfying while addressing those cravings without tipping the scale in the wrong direction.

Healthy Snacking Choices:

To guide what healthy snacking should look like, here’s a list of options that cover a full spectrum of preferences and tastes:

4oz roasted almonds (no salt) & apple

4oz shelled walnuts & strawberries

5oz pistachios (no salt) & honeydew melon

Sunflower seeds & fresh mango/papaya

Cherry tomatoes & spicy roasted chicken chunks

Peel & eat shrimp with cilantro & lime

Cold chicken or turkey breast slices & carrot sticks

Hard-boiled egg with fresh pomegranate chunks

Lump crab meat with mango salsa

Albacore tuna salad with celery sticks

Mixed fruit & nut salad

Mixed unsalted nuts with raisins

Roasted Chickpeas with curry seasoning

Sea salt roasted Kale chips

Edamame

Peel & eat shrimp with a fresh citrus spritz

Mixed fresh veggies with homemade hummus

Exceptions and Considerations:

In some scenarios, snacking becomes more of a necessity over a preference. Individuals with digestive procedures limiting meal capacity, those with irregular blood sugar (diabetes), athletes, or individuals with physically demanding jobs may require snacks to maintain their energy levels.

However, the principles of portion control and food quality remain crucial even in these situations.

Tips for Healthy Snacking:

To keep your snack choices healthy and beneficial sources of energy, here are a few tips to remember:

Avoid snacks with high amounts of salt, saturated and trans fats, and added sugars.
Pre-portion your snack foods to maintain portion control, rather than eating directly from the package.
Stay well-hydrated, as the mind often mistakes thirst for hunger.

Snacking, when done mindfully and with attention to portion sizes and food quality, can be a beneficial addition to a healthy lifestyle.

By avoiding high-calorie, unhealthy snack options and opting for nutritious choices that satisfy cravings, you can enjoy the pleasures of snacking without compromising your overall well-being.

Remember, balance and wellness go hand in hand, so embrace the art of snacking and savor the most wonderful quality of life imaginable—because you can!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The Health Benefits Of Spicing Things Up!

Through my experience in coaching numerous individuals on their journeys to better health, fitness, and wellness, one recurring perception I’ve encountered is the belief that healthy food lacks the deliciousness of more indulgent alternatives.

While everyone has their own culinary preferences, I’m here to tell you that with a little education and creativity, healthy foods can be absolutely flavorful, satisfying, and cost-effective to prepare.

Today, I want to expand on this topic by sharing an extensive list of herbs and spices that not only add enjoyable flavors to our favorite dishes but also contribute to our overall well-being.

Cinnamon: Beyond being a holiday spice, cinnamon has properties that help reduce high blood sugar, lower cholesterol levels, and manage triglycerides. Its uses are versatile, ranging from adding warmth to yogurt to providing depth in sauces and spice rubs.
Sage: Research studies have shown that incorporating sage into our diet provides measurable brain and memory health benefits. While commonly associated with Thanksgiving dishes, sage can also be used in salads, soups, to flavor roasted or stewed meats, and in various herbed pilaf recipes using brown rice, cauliflower, quinoa, and more.
Turmeric: This flavorful spice, commonly found in Middle Eastern cuisine, possesses powerful anti-inflammatory properties. Studies indicate that a diet high in turmeric aids in pain management and helps reduce pain and swelling in individuals with severe arthritis. Embrace its versatility by sprinkling it over roasted vegetables, incorporating it into marinades for poultry and seafood, adding it to salads, or creating flavorful curries.
Rosemary: Adding a sprig of this herb to roasted, stewed, and braised foods imparts a subtle sweet flavor. Moreover, recent research highlights the benefits of rosmarinic acid found in rosemary, which helps combat nasal congestion caused by allergies.
Garlic: This pungent bulb, often associated with Italian cuisine, offers countless uses in the kitchen. One noteworthy secret is that garlic powder serves as a fantastic alternative to salt when seasoning various foods. A light sprinkling over eggs, sautéed or grilled vegetables, fish, or grains like brown rice or quinoa significantly reduces your daily sodium intake. Additionally, garlic has been shown to improve heart health, lower high blood pressure, and effectively reduce total and LDL cholesterol levels.

In addition to the aforementioned herbs and spices, there are several others that also offer a dual benefit in terms of flavor and health:

Ginger, Cayenne, Peppermint, Oregano, Basil, Thyme, Parsley, Chamomile, Dill, and Cilantro.

While this list is not exhaustive, I encourage you to find inspiration in these examples and conduct further research on your own, while seeking to expand your “culinary horizons!”

Discovering and harnessing the power of herbs and spices will help you transform your healthy foods into enjoyable and delicious culinary creations. Embrace the variety and flavors they offer, and make your wellness journey a flavorful and satisfying one!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com