How old are your cells?

If the aim of life is, as one wit put it, ‘to die young as late as possible,’ then we have to answer the questions

1. What makes us old? and
2. What can we do about it?

I’m not talking about chronological aging here – none of us can erase our birthdays – but about biological aging. Quite simply, some people’s cells are older than others of the same chronological age, and it shows: in their physical appearance, and in their propensity to develop so-called age-related diseases, and ultimately to die prematurely.

In a nutshell, what causes biological aging is oxidative stress: an imbalance between the amount of free radicals (unstable, highly reactive molecules) generated by normal metabolism as well as exposure to various environmental toxins on the one hand, and antioxidants (both those consumed in the diet, and those produced by the body) on the other.

A study published in the British Journal of Nutrition (1) has revealed that having high blood levels of certain antioxidant nutrients found entirely or mostly in unrefined plant foods, is associated with a decreased risk of what statisticians call ‘all-cause mortality’ – dying from any cause. Pretty impressive, huh?

Specifically, the researchers recruited over 1000 men and women aged 65 and older, took blood samples to measure their levels of numerous vitamins, minerals, phytochemicals and inflammatory markers; analysed 4-day diet records from each participant for nutrient content; and then followed them up for an average of 13 years.

Over that time period, 74% of the male and 62% of the female participants died. Those with the highest blood levels of vitamin C, alpha-carotene, selenium, zinc and iron; and those who consumed the most vitamin C, carotenoids, zinc and copper in their diets, were significantly less likely to die.

When the researchers analysed specific causes of death, they found that a higher dietary intake of vitamins C and E was associated with a significantly lower risk of cancer. Higher dietary vitamin E protected against respiratory disease in males, while carotenoid intake was protective in women.

So what does all of this mean to you?

Firstly, vitamin C and carotenoids are found exclusively in plant-derived foods, while animal foods are a relatively poor source of copper compared to plant foods.

Secondly, refining and processing of foods results in dramatic losses of these nutrients. For example, wholemeal bread has 91% less zinc than cooked bulgur (cracked wheat – as in tabouli) while white bread has 95% less. White rice has 71% less iron than brown rice.

The typical Western diet based on refined cereals and animal products is not only dismally low in antioxidants; it is high in substances that contribute to oxidative stress, such as extracted and heated oils and excessive protein.

Unfortunately, taking vitamin pills won’t make up for a lousy diet:

• The SELECT (Selenium and Vitamin E Cancer Prevention Trial) found that taking vitamin E and/or selenium supplements actually increased men’s risk of developing prostate cancer (2).
• Beta carotene supplements do not reduce cancer incidence, and in fact increase the risk of lung and stomach cancer in smokers and asbestos workers (3).

The take-home message:

A diet based on fruits, vegetables, legumes, whole grains, nuts and seeds floods your body with thousands of nutrients that literally slow down the process of cellular aging.

Your reward for eating this way will not only be a more youthful appearance and energy level, but protection against the diseases associated with aging such as cancer, heart disease and dementia, and ultimately against premature death.

Do you know you need to get more healthy food into your diet, but you’re stumped on the ‘how’? Become an EmpowerEd member today to get expert guidance and support to develop an eating and lifestyle plan that’s perfectly tailored to your needs.