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This presentation takes only 2 minutes… but may add a lot of minutes to your lifespan.
Did you know… that food plays an important role in the aging process?
And that food can drastically decrease (or increase) your risk of aging-related diseases like cardiovascular disease, diabetes or dementia?
A few examples….
Walnuts People who eat 1 handful of walnuts per day, have 45% less chance of a heart attack. According to a large study with 120 000 participants. Source: Nut consumption and risk of coronary heart disease. Current Atherosclerosis Reports, 1999
Fruit and vegetable juice People who drink at least 3 glasses of fruit or vegetable juice per week have 76% less risk of Alzheimer’s. 2 glasses of juice per week bring about a reduction of only 16%... So routine is important! Don’t drink store-bought fruit juices, because they contain a lot of added sugars and no fiber. Make your own fruit and vegetable smoothies instead. Source: Fruit and vegetable juices and Alzheimer's disease, The American Journal of Medicine, 2006
Broccoli Source: Breast cancer risk in premenopausal women. Journal of Nutrition, 2004 Women who consume at least 2 pounds (1 kilogram) of broccoli per month had 40% less risk of breast cancer (compared to women who eat less than 350 grams or 12 ounces broccoli per month)
Soft drinks Drinking 1 soft drink a day raises your risk of a heart attack by 43% and ups the risk of diabetes by at least 22%. Sources: Diet soft drink consumption is associated with an increased risk of vascular events in the Northern Manhattan Study, Journal of General Internal Medicine, 2012 // Consumption of sweet beverages and type 2 diabetes incidence in European adults: results from EPIC-InterAct. Diabetologia 2013
Chocolate People who regularly eat dark chocolate have 37% less risk of a heart attack. Source: Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis. British Medical Journal, 2011 Already 10 grams of dark chocolate (containing more than 70% cacao) per day is enough to improve heart health.
Green tea 57% less risk of colon cancer 21% less risk of a stroke (3 small cups per day). Sources: Prospective cohort study of green tea consumption and colorectal cancer risk in women. Cancer Epidemiology, Biomarkers & Prevention, 2007 Green and black tea consumption and risk of stroke: a meta-analysis. Stroke, 2009
White tea Slows down the appearance of wrinkles by inhibiting collagenases that break down the collagen in the skin as we grow older. Source: Anti-collagenase, anti-elastase and anti-oxidant activities of extracts from 21 plants, Biomedcentral, 2009
Omega-3 fatty acids Women who eat fatty fish once a week, have 53% less risk of rheumatoid arthritis... Source: Long-term intake of dietary long-chain n-3 polyunsaturated fatty acids and risk of rheumatoid arthritis: a prospective cohort study of women. Annals of the Rheumatic Diseases - British Medical Journal (2013). Some examples of fatty fish are salmon, mackerel, herring, anchovy, ….
In short, how much longer would you live when you eat healthily?
Well, there was a large study… in which one group ate healthily following a mediterranean diet (vegetables, fruits, fish, nuts, olive oil, red wine in moderation, …) and the other group followed the official low-fat diet from the American Heart Association. The result?
70% less mortality in the group that followed the mediterranean diet! The study was aborted after 2,5 years because it would be ‘unethical’ to let people continue the official low-fat American Heart Association diet… Source: Lyon diet heart study. Circulation, 2001
… with 120 000 participants showed that when you 1. eat healthily (fish, nuts, vegetables, fruits, dark chocolate, red wine in moderation, little fast sugars or red meat, …) 2. are not overweight 3. don’t smoke 4. exercise now and then…
men live 8,5 years longer… and women live 15 years longer on avarage. Moreover, the healthy life span (the time that you are not afflicted with serious chronic diseases) is almost the double of these numbers… Source: The impact of a Mediterranean diet and healthy lifestyle on premature mortality in men and women. American Journal of Clinical Nutrition, 2011
In short, living healthily pays off! (and isn’t difficult)
THE END This presentation is based on ‘The food hourglass’, the international bestseller about diet and aging. www.foodhourglass.com
Some topics covered in The food hourglass: Why most diets are unhealthy. Why antioxdiants don’t slow down the aging process. Why white tea reduces the appearance of wrinkles and is healthy for your blood vessels at the same time. Why many fats are nonetheless good for your heart and your brain.
“In a fluent and readable style of writing, this doctor critically exposes the link between our genetically determined aging process and our diet. This is highly recommended for anyone who consciously wants to eat more healthily.” Herman Becq , MD, endocrinologist “Governments and public health institutions worrying about trends like the aging of populations worldwide and skyrocketing healthcare costs are strongly advised to read The food hourglass. The simple but thoroughly substantiated solution lies in healthier eating and living.” Reinier Evers, Trendwatcher of the Year, founder of Trendwatching.com
Interesting?Send this presentation on to family and friends Or to anyone whose health you want to improve
For more information on diet and aging go to www.foodhourglass.com
Sources The food hourglass – On weight loss and longevity, Dr Kris Verburgh, 2014 Fruit and vegetable juices and Alzheimer's disease, The American Journal of Medicine, 2006 Nut consumption and risk of coronary heart disease. Current Atherosclerosis Reports, 1999 Breast cancer risk in premenopausal women. Journal of Nutrition, 2004 Diet soft drink consumption is associated with an increased risk of vascular events in the Northern Manhattan Study, Journal of General Internal Medicine, 2012 Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis. British Medical Journal, 2011 Prospective cohort study of green tea consumption and colorectal cancer risk in women. Cancer Epidemiology, Biomarkers & Prevention, 2007 Green and black tea consumption and risk of stroke: a meta-analysis. Stroke, 2009 Anti-collagenase, anti-elastase and anti-oxidant activities of extracts from 21 plants, Biomedcentral, 2009 Early protection against sudden death by n-3 polyunsaturated fatty acids after myocardial infarction. Circulation, 2002 The impact of a Mediterranean diet and healthy lifestyle on premature mortality in men and women. American Journal of Clinical Nutrition, 2011 This presentation may not be changed by others (distributing this presentation is allowed). ©2014 Kris Verburgh Illustrations: Broccoli: Wikimedia, GNU Free Documentation License. Permission is granted to copy, distribute and/or modify this document under the terms of the GNU Free Documentation License, Version 1.2 or any later version published by the Free Software Foundation; with no Invariant Sections, no Front Cover Texts, and no Back-Cover Texts. A copy of the license is included in the section entitled "GNU Free Documentation License”. Other illustrations: Pixmac