Healthy ageing

Eat Yourself Younger

By Dr Perricone

Can the food and drink we consume actually turn back the ageing clock? According to Dr Perricone, it’s all a matter of nutrigenomics…

Can the food and drink we consume actually turn back the ageing clock? According to Dr Perricone, it’s all a matter of nutrigenomics…
I’m often asked during lectures and public appearances, “Isn’t it true that genetics play a huge role in my susceptibility to disease and signs of ageing?” Some people pose the question because they want to avoid taking responsibility for their health – assuming that, for good or ill, it is fixed in their genes like their height or their eye colour.

However, it seems we have a great deal more control of our bodies than previously thought. Nutrigenomics (the word is a combination of nutrition and genomics) is an emerging field of study that focuses on the relationshipbetween diet and gene expression. Nutrigenomic research investigates questions such as how food influences gene expression and how genes influence the way individuals absorb and metabolise different types of nutrients. In other words, how it is possible actually to change the way genes are expressed and how that information is transmitted, simply by manipulating different aspects of your diet and lifestyle.

In many of my books, I have discussed transcription factors, the protein messengers in our cells that areactivated or silenced by different stimuli. Upon activation, these transcription factors translocate to the nucleus of the cell, where they attach to receptor sites on the genes and upregulate (turn on), their expression. Gene expression provides us with a new strategy to suppress pro-inflammatory genes.This is critical because inflammation is the common denominator of all the problems we see with ageing and age-related disease.

But research has shown us that it is not just the transcription factors that play a role in gene expression; we now know that nutrients can also affect gene expression in many ways. My research has revealed a number of novel compounds, naturally found in our diet, that can powerfully and positively affect gene expression, resulting in:

Healthy body weight
Resistance to cognitive decline
Decreased incidence of cancer
Prevention and reversal of insulin resistance and metabolic syndrome
Maintenance of bone density
Optimal function of all vital organs, including the heart, kidney, spleen and immune system
Maintenance of muscle mass
Well-functioning endocrine system that keeps us fit and sexually active into our later years
Prevention and reduction of damage to the skin caused by ageing and the environment

Scientists working on the Human Genome Project talk of a bright future for genetic manipulation, one that will someday change our lives for the better. But I am telling you that, right now, today, the rainbow foods that are gracing our dinner tables in all of their colourful, flavourful and aromatic glory hold the key to turning on the protective, restorative genes and turning off the damaging ones.

As children we can get away with quite a bit and not have it show up on our face or body. However, as we age, our bodies are not so forgiving, and pro-inflammatory foods are manifested in a very visible manner: puffy eyes, wrinkled, sagging skin, enlarged pores, discolorations, dullness, acne, lossof youthful contours and so forth. Some nutrients pack a powerful nutrigenomic punch when it comes to combating such ageing effects – for example: watercress; cinnamon, turmeric and other spices; chocolate and tea.

Watercress

In modern times, this green is relegated to serving as a garnish or a tea party staple in the form of wimpy sandwiches cut into fancy shapes. However, it has an important role to play in keeping us young, as it contains the active pharmacophores that control transcription factors and gene expression. The mix of nutrients and phytochemicals in watercress makes it a valuable food throughout life as part of a healthy diet and lifestyle – a study published in The American Journal of Clinical Nutrition found that in addition to reducing blood cell DNA damage, a daily serving of watercress increased the ability of blood cells to resist further DNA damage caused by free radicals.

Cinnamon and turmeric

Cinnamon is not only a delicious spice, it has a variety of health benefits, starting with one of the keys to staying ‘forever young’ and wrinkle-free: the regulation of blood sugar. It contains a variety of phytonutrients, including the flavan-3-ol polyphenol-class antioxidants similar to those found in grapes, berries, cocoa and green tea (OPCs and catechins).

The active constituents in turmeric have tremendous activity in the body, protecting several organ systems including the brain andheart, and many studies indicate that its curcuminoid fraction specifically possesses significant potential in preventing and treating cancer. Ingesting turmeric root on a daily basis could help prevent the loss of cognitive function that we face as we age.

Spice up your life

Other foods containing phytochemicals that suppress NF-KB – and could therefore help keep you young – include:

Basil, rosemary (ursolic acid)
Blueberries (catechins)
Cloves (eugenol, isoeugenol)
Fennel, anise, coriander (athenol)
Garlic (diallyl sulfide, ajoene, S-allyl cysteine, allicin)
Ginger (6-gingerol)
Green tea (catechins)
Pomegranate (ellagic acid)
Red chillies (capsaicin)

Chocolate

Phytonutrient-rich chocolate and the cocoa from which it is made are complex foods, containing more than 300 compounds and chemicals in each bite. These exert powerful effects on brain chemistry – specifically serotonin, dopamine and opiate peptides – resulting in apositive mood and euphoric feelings. A piece of dark chocolate is a natural antidepressant, and it is also rich in oleic acid, the monounsaturated fat found in olive oil, which helps us absorb important nutrients. Chocolate and cocoa protect the cardiovascular system, significantly reducing the incidence of atherosclerosis – it is also similar to the blueberry, in that it affords protection to the brain. For optimum health benefits and enjoyment, choose extra-dark chocolate – at least 70 per cent cocoa content. Also make sure you are selecting non-Dutched cocoa, as the process of alkalinisation or ‘Dutching’, significantly reduces the amount of healthful flavonols in cocoa.

Tea

Green, black and white teas all contain special catechins (with active pharmacophores) – phytochemicals that have significant effects on gene expression. Tea is well known for its anti-cancer and antioxidant properties. Other positive effects include:

The ability to increase metabolism, resulting in the burning of body fat
The ability to suppress the absorption of fat
High levels of antioxidants that act as anti-inflammatories and are protective for the skin and brain, and all your organs
The ability to improve glucose tolerance in diabetic mice, an effect that may help to prevent type 2 diabetes
High levels of the polyphenol antioxidant, epigallocatechin gallate (EGCC), which prevents the activation of collagen-digesting enzymes known as matrix metalloproteinase. This is a critical function in the area of anti-ageing, because those enzymes are responsible for wrinkling of the skin.

4 natural anti-agers

Watch out for these top ingredients in your beauty products as recommended by Charlotte Vohtz of Green People

Rosehip oil is a miracle elixir which helps to moisturise and soothe sundamaged skin as well as promoting elasticity and firmness to help keep you looking younger.
Cranberry oil has a unique balance of omega 3, 6 and 9 not found in any other oil and is also rich in vitamin E, which has high levels of natural antioxidants offering protective and antiinflammatory properties.
Pomegranate oil has excellent skinrenewing properties and is a rich source of polyphenols – powerful antioxidants that help to protect against skindamaging environmental influences and free radicals.
Green tea is rich in flavonoid phytochemicals called polyphenols, which are strong antioxidants that protect your skin by quenching free radicals and reducing inflammation. Internal as well as topical use of green tea extract is likely to slow down the signs of ageing.

DIY face lifts

These nifty little machines promise to banish wrinkles and tighten sagging skin with their hi-tech youth-boosting approach

SQOOM is a hand-held sonic device which uses a unique mix of ultrasound and ionisation to activate muscular tissue and trigger the regeneration and elasticity of the skin. The SQOOM gels use natural ingredients to replenish hyaluronic acid levels and increase collagen production. Costs £529 from harrods.com

Stop-age is powered by TriPollar technology which focuses four lowpowered beams deep into the dermis to stimulate collagen and increase elasticity. Used twice a week for a few minutes it will create a noticeable clinical effect and firmer, tighter skin. Costs 290 euros from stop-age.com

Tua Trend II uses hydro micro current to massage areas on the face using two electrode heads, to deliver a deep tissue facial workout. Benefits include the skin being firmed and tightened, dark circles almost eliminated, crow’s feet and wrinkles are smoothed away, doublechin/ jowls are left toned and sculpted plus the complexion becomes healthy and radiant with a glow, boosting the lymphatic system and stimulating cell regeneration. Costs £209 from tuatrendface.com

The heavy hitters

These amazing salon treatments will combat the effects of ageing – with no botox or fillers required!

The stem cell trick DermaQuest Glycolic Acid Resurfacer This professional resurfacing treatment uses AHA dervived from sugar cane (glycolic acid) for ageing skin. This unique resurfacer is formulated with stem cells from the lilac leaf, involved in growth and repair, and is exclusively synthesised in DermaQuest’s inhouse laboratory to be 1,000 times as strong as the natural source. It is the only stem cell proven to work at a low pH, so a lower strength of glycolic acid is needed during the treatment, which is kinder to the skin. Costs from £70 at DestinationSkin and EF MediSpas amongst other salons nationwide. For details go to dermaquestinc.co.uk

The light trick Laser Vein Therapy Broken veins are a dead giveaway when it comes to ageing skin, so zap them with a hitech

but gentle laser treatment instead of old fashioned needles. Laser vein therapy can permanently eradicate small calibre veins, spider veins, apillaries and vascular lesions in any area of the face. The special laser takes a matter of minutes, is virtually painfree and leaves skin clear and flawless in just a couple of sessions. Costs from £200 at Beyond MediSpa at Harvey Nichols in London and Edinburgh. For details go to beyondmedispa.co.uk

The homeopathic trick The RH Nutri Boost This uses fine acupuncture-style needles to deliver homeopathic remedies, vitamins and plant extracts to the skin. Targeting the mesoderm, the middle layer of skin, a series of small painless micro-injections are used to send a mixture of hyaluronic acid and selected antioxidants to rehydrate the skin and correct the collagen chain found in the cells whilst protecting the skin’s DNA. The result is skin that looks well-rested and radiant whilst feeling firmer and stronger. Costs £280 per session. For details call the Aesthetic Medical Clinic on 020 7636 1313.

Take 3

Try an anti-inflammatory diet, and you should notice a visible improvement in the condition and radiance of your skin within three days!

Include:

High-quality protein, like that found in fish, shellfish, poultry and tofu
Low-glycaemic carbohydrates (these will not provoke a glycaemic response when consumed in moderation), including colourful fresh fruit and vegetables, whole grains such as old-fashioned oatmeal and legumes such as beans and lentils
Healthy fats, such as those found in coldwater fish (especially wild salmon, halibut, sardines, herring, anchovies and trout), nuts, seeds and olive oil
Eight to 10 glasses of pure spring water a day
Antioxidant-rich beverages, such as green tea

3 of the best essential oils

Try a few drops of these essential oils mixed into a base oil, recommended by holistic skincare specialist Lucy Russell of lucyrussellorganics.co.uk

Neroli – helps to stimulate the healthy renewal of skin cells and keep skin looking supple.
Rose – reduces redness, inflammation and the appearance of broken capillaries. It also improves the tone of the skin.
Lemon – helps to brighten and refresh dull skin, restoring its natural radiance.

Epigenetics – passing it on

In addition to altering gene expression with food and nutrients, you can also alter the epigenome. This refers to changes in gene expression caused by mechanisms other than changes in the underlying DNA, accomplished whenmolecular tags attach directly to the DNA or to the proteins surrounding it. These tags can be semi-permanent and can even be passed on to the next generation.

This means that we can not only change the way our genes are expressed, but those of our children and perhaps our grandchildren, by eating the right foods – what better gift could we give to the next generation than the gift of health and vitality? And the good news is that there is no inheritance tax attached…

11 of the best wrinkle-zappers

Try these natural beauty treats to target wrinkles from the outside in

Organic Damask Rose & Orange Flower Daily Elixir, £20.50, is enriched with rosehip and jojoba oils plus essential oils to rejuvenate ageing skin. Available from organicbotanics.com
A’kin Pure Radiance Rosehip Oil, £16, is rich in a high concentration of bio-available vitamin A, vitamin E and omega oils to deeply moisturise and restore ageing skin to its former glory.
Espa Regenerating Face Treatment Oil, £65, is enriched with jasmine to tone and firm, carrot oil to boost collagen and antioxidant-rich avocado and jojoba to protect against environmental damage.
Santaverde Xingu High Antioxidant Prevention Serum, £94, is a 100 per cent natural blend of aloe vera leaves, cashew fruits and other plants from the Brazilian rainforest to smooth and revitalise skin.
Aubrey Organics Lumessence Lift, £31.64, features antioxidant CoQ10, wrinkle-diminishing oat protein and collagen boosting algae extract.
Weleda Pomegranate Eye Firming Cream, £21.95, is a fragrance-free product combining organic pomegranate seed with argan oil and plant extract of butcher’s broom to decrease puffiness.
Purity Anti Ageing Serum and Mask, £2, is a bargain priced product which gives high-end results and tackles the effects of ageing.
Dr Wendy’s Ultra Treat White Tea Serum, £49, is a 100 per cent botanical skincare system from New Zealand which combines 13 plant botanicals to plump out skin and protect against free-radical damage.
Living Nature Firming Flax Serum, £22.45, contains native harakeke to firm and potent active manuka honey to soften the look of fine lines.
Melvita Naturalift Youthful Skin Mask, £22, contains pink coralline and acacia and rhizobium gums to give aninstant lifting effect and firm and tighten the skin.
Inlight Organic Line Softener, £52, uses a nourishing mix of shea butter with macadamia oil and vitamins A and E, plus gota kola, calendula and plaintain to promote tissue healing and elasticity.