Healthy Outlook: FEB 2017 Anti-Aging Vol. 1
February 2017 Vol. 1
My name is Carol Koegel I am passionate and committed to learn, practice and share all that I can to be healthy and whole. I will be providing new information each month that I hope you will find useful and interesting. I will always try to give credit to my sources and welcome any comments or questions you may have.
WHATS THE BIG DEAL?
Why is this such a hot topic these days? Maybe because there are close to 75 million Baby Boomers (50-70 year olds) in the U.S. today. believe it is an honor to grow old and there is a beauty that comes with age. I thought this topic was simply the marketing world playing on people’s desire to hang on to their youth.
As I dug into my research for this newsletter I became enlightened, humbled, and as always, educated. Anti-aging, or extending life isn’t about looking young although a younger appearance is a nice by-product. It is about being as healthy as possible, for as long as possible. Risk from developing; Alzheimer’s, osteoporosis, cancers, cardiovascular disease and many other ailments all increase with age. The research that has gone into ‘anti-aging’ has not been fueled by vanity but by science. Supplements are designed to address a longer healthier life by supplementing areas we may be deficient. As we age, our body makeup and needs change. There is so much scientific information that I cannot possibly cover it all in one newsletter. I will send out 2 issues this month, highlighting the top 5 supplements. You may or may not feel enlightened after reading these, but at the very least I hope you will walk away a little more educated.
Coenzyme Q10 is an antioxidant that is made in the human body. CoQ10 is needed for basic cell function. CoQ10 levels decrease with age and may be low in people with cancer, certain genetic disorder, diabetes, heart conditions, muscular dystrophies, and Parkinson’s disease. Some prescription drugs may also lower CoQ10 levels. *
Antioxidants fight damaging particles in the body know as free radicals, which damage cell membranes, tamper with DNA, and even cause cell death. Scientist believe free radicals contribute to the aging process, as well as several health problems. Antioxidants, such as CoQ10, can neutralize free radicals and may reduce or even help prevent some of the damage they cause. **
CoQ10 as a supplement comes in two forms: ubiquinol and ubiquinone. ubiquinol is the active antioxidant form and ubiquinone is the oxidized form. CoQ10 is found naturally in every cell of the body but is present in higher concentrations in organs with higher energy requirements such as the kidneys, liver and heart. Many medical studies demonstrate CoQ10 benefits when taken as a supplement, most of which stem from its vital role in oxygen utilization and energy production. It assists in maintaining the normal oxidative stat of LDL cholesterol, helps assure circulatory health, and supports optimal function of the heart muscle. CoQ10 may also help support the health of vessel walls. In addition, CoQ10 may play a role in reducing the number and severity of migraine headaches, and improve sperm motility in men. A few small clinical trials have indicated CoQ10 supplementation may help prevent and treat gingivitis. ***
Those taking statins to lower cholesterol particularly are at risk of deficiency, because not only do statins reduce cholesterol levels but also block CoQ10 synthesis in the body.
PQQ (pyrroloquinoline quinone)
PQQ promotes youthful cellular function in three distinct ways:
Promotes mitochondrial biogenesis – PQQ activates genes that promote the formation of fresh mitochondria. It also beneficially interacts with genes directly involved in mitochondrial health. These same genes support healthy body weight, normal fat and sugar metabolism and youthful cellular proliferation.
Mitochondrial defense. Mitochondria possess their own DNA, distinct from those contained in the cell nucleus. Unfortunately, compared to nuclear DNA, mitochondrial DNA are relatively unprotected and yet situated at the source of both energy and free-radical production. PQQ’s antioxidant potency and favorable gene-expression profile act to support mitochondrial defense.
Antioxidant power. PQQ is a potent antioxidant. Its extraordinary molecular stability enables it to facilitate thousands of antioxidant reactions in the mitochondria – without breaking down – for a maximum antioxidant and bioenergetic support. ****
How Much and What Kind?
There is no official Daily Value recommendation but 90-120 mg of supplement seems to be widely suggested. CoQ10 is fat soluble so should be taken with a meal containing fat. Seek the soft-gel ubiquinol form as it has greater antioxidant efficiency than the ubiquinone form. The suggested dosage for PQQ is 10-20 mg.
How do you get enough CoQ10
A typical American diet will include approximately 10mg of CoQ10, so supplementation is usually necessary to reach the suggested amounts. Foods such as fish and meats, and oil from soybean, sesame, and rapeseed (canola), broccoli, cauliflower are good dietary sources. The following chart will give you guidelines on average amounts of CoQ10 in common foods.
|3 oz serving beef contains 2.6mg,|
|3 oz chicken 1.4mg,|
|3 oz rainbow trout .9mg|
|1 Tablespoon canola oil contains 1mg|
|1 Tablespoon soybean oil contains 1.3 mg|
|½ cup of broccoli or cauliflower .4 – .5 mg|
PQQ rich foods include parsley, green peppers, kiwi, papaya, and tofu. These foods contain about 2-3 mcg per 100 grams. Green tea provides about the same amount per 4 oz. serving. *****
**University of Maryland Medical Center
***** Doctor Murray
SEE FEATURED RECIPE “Beef and Green Pepper Stir Fry” under the Recipe’s Tab