Keeping in peak condition in old age can be boosted by nutrition, which scientists are proving is a powerful weapon in fighting off diseases. As new research shows that olive oil could play a vital role in protecting against dementia, we look at the key foods that have shown to be an ally against ageing.
MEMORY: OLIVE OIL
Using olive oil as much as possible could preserve your memory and your heart. Oleocanthal, a compound in olive oil, has been found to slow down changes in the brain that lead to Alzheimer’s. Researchers believe it will become a key ingredient in medicines designed to combat the disease.
Alzheimer’s disease is thought to occur when a protein called ADDL attacks brain cells. Scientists at the University of Philadelphia discovered that oleocanthal in olive oil changes ADDL in a way that makes it harmless.
Oleocanthal, a key component of the Mediterranean diet, is already known to be an anti-inflammatory and is thought to protect against heart disease by raising levels of ‘good’ HDL cholesterol while lowering levels of damaging LDL cholesterol.
TIP: Oleocanthal gives olive oil its peppery taste and is highest in virgin oils. Replace regular cooking oil with good-quality olive oil. Use an olive oil-based spread rather than butter or margarine.
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BONES: VITAMIN D
Falls and fractures could be a thing of the past if those aged 65 and over were to top up on Vitamin D, according to new research at Harvard University. The vitamin plays a key role in keeping bones and muscles strong, but many people in this age bracket still suffer from low levels.
Found in eggs, oily fish and animal liver, Vitamin D is also made beneath the skin when it is exposed to sunshine. The research at Harvard looked at the effect of Vitamin D supplements when given to 10,000 people over a period of 30 years. It led to 20 per cent fewer falls and fractures.
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‘One of the main roles of Vitamin D is to help fix calcium in bone,’ says Elisabeth Weichselbaum, nutrition scientist at the British Nutrition Foundation. ‘One of our main sources is sunlight and most of us don’t get enough.’
TIP: Include Vitamin D-rich foods such as oily fish and eggs in your diet. In addition, Harvard researchers recommend that those over 65 take 800 to 1000 iu of Vitamin D daily as a supplement to boost bone and muscle strength.
CARDIOVASCULAR HEALTH: OILY FISH
Omega-3 fatty acids in fish oil have been found to reduce the risk of heart disease and heart attack and to prevent furring up of the arteries. A study in the American Journal Of Respiratory Care, looking at more than 10,000 patients, found that a daily 2g dose of fish oil given to the elderly prevented a decline in heart function.
In patients with heart disease who had already suffered a heart attack, daily fish-oil supplements reduced cardiovascular death by 30 per cent. Japanese research published in The Lancet found that fish oil can make statin medication more effective, reducing heart complications by a further 20 per cent.
‘A wealth of evidence shows fish oil can help heart health in the elderly,’ says Weichselbaum. ‘It also plays a role in protecting against other age-related conditions such as joint pain, immunity and cognitive decline.’
TIP: The British Nutrition Foundation advises older people to eat oily fish such as herring, salmon, mackerel and tuna twice a week.
October 21, 2009
