Anti Aging Diet

We now have enough knowledge to recommend the ideal diet for most people. This diet will reduce the risk of cancer, arthritis, diabetes, heart disease, obesity, liver and kidney disease and protect against eye degeneration and osteoporosis, while helping maintain healthy skin hair and nails. Sounds too good to be true - well it is really quite simple.

Foods to eat:

Fresh fruit and vegetables - at least seven serves per day and the more colourful & varied the better. Cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussel sprouts contain I-3-C (Indole 3 Carbinol) which protects against cancers especially of the prostate and possibly breast. Lycopene in cooked tomato products protect against prostate cancer. Orange coloured foods such as peaches, mangoes & apricots protect against macular degeneration of the eye, carrots are good for night vision. Quercetin from apples and onions may protect against heart disease, lung cancer and allergies.
Omega 3 & 9 fatty acids found in oily deep sea fish, nuts, avocados, flaxseed and linseed are protective. Monounsaturated fats such as olive oil and canola are beneficial, most other cooking oils contain Omega 6 fatty acids which may be harmful. Avoid saturated and polyunsaturated fats.
Good quality protein, deep sea fish such as salmon, tuna and sardines, lean red meat and lean organic chicken (without the skin). Up to seven organic eggs a week is fine for most people.
Soy products - or supplement with soy tablets. Genistein in soy products may protect against many cancers.
Fibre such as unprocessed bran, psyllium husks, unprocessed grains and again fresh fruit and vegetables and nuts. High fibre diets reduce constipation, bowel cancer and diverticulitis as well as reducing cholesterol.

Fluids to Drink:

Drink water - preferably 2 litres a day
Drink Green Tea and supplement with green tea extract tablets .Green tea protects against many cancers.

Foods to avoid:

Reduce carbohydrates - especially breads, potatoes and rice. Always go for carbohydrates with a lower glycaemic index such as pastas (reduce serving size). If you must eat bread choose Burgen brand Soy and Linseed, Honey & Oatbran or Fruit Loaf. Avoid biscuits cakes and confectionary. Make up for reduced carbs by eating more fresh fruit and vegetables and high quality proteins. High carbohydrate diets are largely responsible for the epidemics of obesity and diabetes throughout much of the world today

Downloadable Ms Excel Spreadsheet of Glycaemic Index & Load

Avoid saturated and polyunsaturated fats. Avoid Omega 6 fatty acids in cooking oils and margarines which can increase arthritis and inflammation ( olive oil and canola oil are ok).
Avoid trans fatty acids found in margarine, shortening and even some soy milks. Trans fatty acids will be banned in the USA by 2006 because of their risk of increasing heart disease and some cancers.
Minimise processed foods especially those containing artificial colourings, flavourings and preservatives. Avoid too much refined flour, caffeine and sugar & chocolate.
Minimize alcohol, for adults 1-2 glasses of (preferably red) wine a day may have health benefits, although latest research indicates this may be because moderate drinkers have a better overall diet than others. It is wise to have at least 2 AFD's ( Alcohol free days) per week. Men can safely drink 1-2 glasses more a day than women (sorry gals).

Supplements: The easiest way to ensure you are getting adequate vitamins and minerals is to supplement. Supplements today are convenient, readily available and a great investment in your health.

Supplement with Selenium 100-200 mcg/daily. Selenium protects against prostate and other cancers. The best dietary source of Selenium is Brazil nuts.
Supplement with Boron 6mg/day. Boron helps prevent arthritis and some cancers.
Eat Tumeric - (Curcuma longa) - regularly (or supplement) - this may help protect against most cancers of the digestive tract. Also helps osteoarthritis & is available as a supplement.
Eat Ginger (Zingaber officionale) - regularly (or supplement) - again protects against some cancers and arthritis.
Supplement to ensure adequate minerals - the minerals most likely to be lacking in an Australian diet are Iron (especially for women), Boron, Calcium , Zinc, Magnesium and Selenium. Take Chromium if you are diabetic or prediabetic.
Supplement antioxidants especially Vitamins C (3000mg/day), Vitamin E 500IU/day (Natural vitamin E rather than synthetic with the gamma as well as the alpha tociferols is better but more expensive) and Vitamin A. Remember Vitamin A may be toxic in high doses but 2500IU daily is fine.
Supplement other Vitamins Multi B especially if you are stressed drink alcohol or are diabetic, Vitamin D if you are at risk of osteoporosis, also protects against rheumatoid arthritis, Multiple sclerosis and some cancers and Folate (500mcg/day at least). Many people also benefit from Vitamin B12 as they get older.