Vitamin C Planet Health Journal
Vitamin C Planet Healthy Life Journal
Is an online multimedia journal with important Notes, Infographics, Movies, and Articles about Healthy life style, Diabetics, Cardiovascular health, Brain health, Cancer prevention and treatment, for Women, Men, Kids, Elderly, Pregnant Women, Breast feeding Women,...
Tips for Seniors healthy life!
Getting older is always associated with health challenges. Nowadays, as a gift of health care systems and global awareness, people can live more than ever before.
Top
Living as healthy elders needs several fundamental requirements as having physical activity, losing weight in overweight people, eating healthy foods, taking necessary vitamins as supplements.
Most of the seniors’ health challenges are the chronic diseases like Arthritis, Cardiovascular Disease, Diabetes, Alzheimer Disease, and Cancer. For managing of these problems, there is an urgent need for keeping the normal physiology of the body.
There is a common key for preventing all above challenges in seniors and even for managing the course of these diseases: Nutrition and Healthy life style.
One of the leading theories proposed that damage to cellular mechanisms and tissues occurs because of chronic damage resulting from oxidative stress on the organism due to free oxygen radicals. Results of some studies have shown that people with a high intake of antioxidant vitamins by regular diet or as food supplements, generally have a lower risk of major chronic disease, such as cardiovascular disease, than people who are low consumers of antioxidant vitamins. Scientists believe that lower calorie intake in seniors will affect the vitamin level of their body. For instance, reduction in vitamin D and calcium during the elder ages is also associated with arthritis and fractures. So, elders need to pay more attention to their diet and they may need to take enriched foods and vitamins by supplements.
One of the most known antioxidant vitamins that body everyday needs for its normal physiology is vitamin C. Regarding to available scientific data, there are several clinical evidences that vitamin C consumption due to its protective effect on telomere region of human genome can directly affect the lifespan.
Daily vitamin C recommended dose for men is 90 mg and for women is 75 mg in adults. In elders although there is not any other recommended doses and consumption of 150 mg of Vitamin C daily could help having more protection against oxidant damages like mitochondrial dysfunction. Oxidant damages are considerable in elders and could reduce the cellular energy and consequently cause many diseases.
Further Reading!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2682456/
https://www.ncbi.nlm.nih.gov/pubmed/15182881
https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184498/
Number 2, Oatmeal:
Oatmeal is meal made from rolled or ground oats. In the past 20 years, there is a growing trend in oatmeal consumption because of its health benefits. It has been investigated through several researches that the cereals soluble fiber content, helps lowering the cholesterol levels. This is why western countries show a great desire in this food! This is nearly 2 decades that FDA has allowed the food manufacturing companies to label foods with high levels of rolled oats or oat bran for bringing cardiovascular benefits. Oatmeal contains carbohydrates, as well as water-soluble fibers, which slow digestion down and stabilize the blood levels of glucose. Oatmeal is also rich in B vitamins, omega-3 fatty acids, Folate, and potassium.
Number 3, Broccoli:
Broccoli is a green vegetable rich in Fiber, Calcium, Potassium, Folate, and Phytonutrients. This is well accepted that Phytonutrients can reduce the risk of developing heart diseases, diabetes, and some kind of cancers. Broccoli is also considered as a good source of antioxidants. It contains Vitamin C, and beta-Carotenes. One hundred grams of broccoli can provide 150 percent of the recommended daily intake of vitamin C. Sulforaphane, is another ingredient of broccoli which has been shown to have anti-cancer and anti-inflammatory effects.
Number 4, Apple:
According to the researchers at Florida State University, apple is a "miracle fruit." It is an excellent source of antioxidants. Free radicals are dangerous molecules which are being produced in everyday life due to the normal metabolism. They may come from exogenic sources, like foods, and drinks as well. Free radicals are involved in the aging process, cardiovascular diseases, and cancer. Results of some pre-clinical studies has indicated that polyphenol antioxidant in apples, might extend lifespans.
Number 5, Brazil nut:
Brazil nuts, are one of the most healthful nuts on the planet. Brazil nuts are rich in protein and carbohydrates, Vitamin B-1, Thiamine, Vitamin E, and minerals like Magnesium, and Zinc. Brazil nuts are one of the main sources of Selenium; which is a vital mineral for maintaining immune system healthy, thyroid function, and has an antioxidant property.
Number 6, Blueberry:
Blueberry is rich in Fiber, antioxidants, and Phytonutrients. Phytonutrients may help preventing disease and keep body working properly. It is demonstrated in a study at Harvard Medical School, that eating plenty of blueberries, and strawberries in older adults cause the prevention of cognitive decline. Scientists at Texas Woman's University, found that blueberry is against obesity. Blueberries polyphenols have impact on the development of fat cells, and can help lipolysis.
Number 7, Avocado:
Avocado, is rich in healthy fats, as well as B vitamins, Vitamin K, and Vitamin E and have very high fiber content. Studies have shown that regular avocado consumption lowers blood cholesterol levels. There are some ongoing studies to see whether Avocado might be useful for treating diabetes, and hypertension.
Number 8, Leafy green vegetables:
It is well accepted through several researches, that high intake of dark-leafy vegetables, such as Spinach, and Cabbage, may significantly lower the risk of developing type 2 diabetes. Spinach, is a good source of antioxidants. It is rich in vitamins A, B-6, C, E, and K, as well as Selenium, Niacin, Zinc, Phosphorus, Copper, Folic acid, Potassium, Calcium, Manganese, Betaine, and Iron.
Number 9, Oily fishes:
Salmon, Trout, Mackerel, Herring, Sardines, and Anchovies, are among oily fishes, which have several health benefits for our body. Their lean fillets contain up to 30 percent oil, specifically, omega-3 fatty acids. These oils are known to be beneficial for the heart, as well as the nervous system. Omega 3 from fish, is a good supplement for patients with inflammatory conditions, such as arthritis. Oily fishes, are also rich in vitamins A, and D.
Number 10, Kale:
Top
Kale is a popular vegetable, a member of the cabbage family (Brassica oleracea). One cup of raw kale is a rich source of vitamins A, B1, B2, B3, B6, K and C. It also contains minerals like Manganese, Potassium, Calcium and Iron. Kale is enriched in some powerful antioxidants like Quercetin, and Kaempferol. Several studies have shown that kale has cardioprotective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant, and anti-cancer effects.
How long human may live?
100 years?
200 years?
300 years?
500 years?
or more?
The recent records for long life is about 130 years! and so, it seems thinking to 200 years is impossible for human.
But when you take a look at religious books and Scriptures, you can find that there are many people who lived for centuries, for example, here you can find seven men who lived more than 900 years:
Enosh 905 years
Cainan 910 years
Seth 912 years
Adam 930 years
Noah 950 years
Jared 962 years
Methuselah 969 years
It means that human can live for centuries! But there are two important questions:
1) How is it possible?
2) Is there any scientific explanation?
How is it possible?
Looking at the lifestyle of human, shows that who have healthy life style could live long. To have a healthy lifestyle there are some Do's and Don'ts as follows:
A) Have healthy eating and drinking: there are useful recommendations for what to eat and drink. (Click here to find what Health Canada recommends)
B) Have physical exercise: FDA (Food and Drug Administration, USA) recommends everybody to have at least 250 minutes per week physical exercise (it could be divided in 2, 3 or even 7 days).
C) Have a happy life: have a great effect on the quality of life and overall homeostasis of the body.
D) Don't smoke: cigarette produces thousands of toxic chemicals.
E) Limit alcohol
F) Don't eat processed foods: they are a great source of free radicals and some other hazardous materials.
G) Don't have stress: In the nest articles and videos we will discuss about the harmful effect of stress in the cellular and molecular level.
Is there any scientific explanation?
Yes!
The secret of lifespan and answer of how long human can live, is located in genome! Particularly, in the end parts of chromosomes, called Telomeres.
Physiologically, most kind of cells lose a part of their telomeres during proliferation. In the other words, daughter cells have shorter telomeres than parent cell. And so, cells could proliferate until telomeres reach a length they couldn't get shorter more. In this stage, cells are alive! but they can't proliferate more! It is called the senescence stage and the aged cells will die after a period of time. Dying of the cells would affect the performance of organs and it will result in aging. Finally, increasing of the aged and nonfunctional organs will result in death.
The scientific findings have shown that the speed of telomeres shortening is the key of the lifespan. In the next articles you will find surprising examples and experimental documents and results in this field.
What is the relationship between the mechanism of cell senescence and lifestyle?
Unhealthy lifestyle speeds up the telomeres shortening. And so, cells may inter in the senescence stage sooner, which results in premature aging and lowering of the lifespan.
please follow this articles to see how does unhealthy lifestyle expedite telomeres shortening and how it could be confronted.
You can slowdown your senescence speed!
good luck
Important Numbers about Diabetics!
>Have 30 minutes
Physical Exercise per day
>Drink 8 glasses
of Water per day
>Eat 15 grams
of Fibers per day
>Take at least 400 mg
Vitamin C per day
>Drink 3 cups
of Coffee per day
>Limit Sodium to 1.5 grams
per day
>Take 3 serving size
fresh Fruits per day (Click here
for the table of serving sizes for Fruits)
>Take 600 IU
(International Units) Vitamin D per day
