SUPER SENIORS

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SUPER SENIORS!

• HOW TO ADD YEARS TO YOUR LIFE AND LIFE TO YOUR
  YEARS

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L.E.A.N.(Lifestyle, Exercise, Attitude,
Nutrition)FORLONGEVITY
Add years to your life and life to your years.
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L.E.A.N. PROGRAM

• Lifestyle how you live
• Exercise how you move
• Attitude how you think
• Nutrition how you eat

Helps your body muster up its own internal
medicine.
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PLANNING FOR RETIREMENT
More Fun on Top
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Save L.E.A.N.
H E A L T H
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20 50 60 80
Were living longer, but were living sicker
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MAKE HEALTH YOUR HOBBY
If I had known I would live this long I would
have taken better care of myself
George Burns
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AGE-RELATED CHANGES

• Reduced BMR less calorie-burning
• Reduced muscle mass and strength
• Increase in body fat
• Flexibility decreases mind, muscle, arteries
• Blood vessels narrow
• Digestion slows
• ? Glucose tolerance
• ? Immunity

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BE GOOD TO YOUR BRAIN
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BRAIN AGING

• Receptors decline
• Brain DHA synthesis declines
• Nerve growth factor decreases
• Cell membrane fluidity decreases
• Oxidative stress increases rust
• Glucocorticoid feedback declines stress
• Neurotransmission slows
• Damage from excitotoxins increases
• Mitochondria size decreases
• All improved by L.E.A.N.

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FEEDING THE BRAIN

• Brain utilizes 25 food energy
• Utilizes 25 of 02
• Brain 1-2 of body weight
• 60 fat fat head
• Utilizes 60 glucose
• Does not store glucose
• Brain most affected by nutrition

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EAT FISH, BE SMARTER

• Help cells maintain their fluidity
• Form the structural component of membranes
• Enable optimal function of neurotransmitters
• Diets high in Omega 3s less CNS degeneration
• Seniors who eat the most fish, least mental
  decline
  

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Eat Fish, Be Happier

• Omega 3s as mood stabilizer
• Diets low in Omega 3, higher depression
• Salmon study
• Animal studies Omega 3s increased dopamine
  receptors

Seafood for a Happy Meal
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SEAFOOD TOP HEALTH FOOD
Brain Eyes Heart blood vessels Pancre
as (diabetes)
GUT (colon) Joints, knee joint
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S-S-SNO SHARK OR SWORDFISH FOR SENIORS
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If more people ate more fish, more doctors could
go fishing! -- Dr. Bill
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A salmon a day can keep the brain doctor
away.the eye doctor awaythe heart doctor
awaythe bone doctor away.
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DUMB FOODS

• Trans fats
• Partially hydrogenated oil
• Excitotoxins MSG, Aspartame, BHT, Red 40
• Fiber poor carbs
• Liquid candy sweetened beverages
• Clog receptor sites
• Promote inflammation

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BERRY GOOD BRAINS

• Eating blue may keep you from feeling blue
• Blueberry rats healthier, smarter, younger
• Improved balance, motor coordination
• Improved neurotransmission
• Anti-inflammatory
• Promotes blood flow, dilates blood vessels
• Reduces cognitive decline
• Protects blood/brain barrier
• Reduces platelet stickiness aspirin-like effect

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 GREENS ARE GOOD FOR THE BRAIN

• The highest levels of folic acid less brain
  decline, less stroke
  
• Protect brain cell membrane
• Help build neurotransmitters
• Best sources spinach, asparagus, artichoke,
  lentils, chickpeas, kidney beans, and avocado

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GO NUTS!

• High satiety index perfect fill-up food
• Top brain nut walnuts, omega 3s
• Rich protein, monounsaturated, fiber, minerals
• Raw
• Top snack food
• Jungle story

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GRAZING IS GOOD FOR THE BRAIN

• Steady glucose supply
• Steadies mood
• Neurotransmitter balance
• Shortens the space between feeding, and you are
  less likely to feel spacey

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GRAZING IS GOOD FOR YOU

• Steadies blood sugar
• Steadies insulin levels
• Lowers cholesterol
• Lowers risk of heart attack
• Reduces reflux, heartburn
• Lowers risk of diabetes
• Reduces inflammation levels
• Steadies mood, less stress
• Avoids overeating

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BLOOD INSULIN LEVELS
Gorging
Grazing
24 Hours
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DR. BILLS HEALTHY AGING RULE OF 2S

• Eat twice as often,
• half as much,
• chew twice as long.

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FOUR BEST BRAIN FOODS

• Salmon
• Blueberries
• Greens spinach
• Nuts walnuts

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MENTAL EXERCISE

• Studies poor physical fitness linked to more
  emotional problems and cognitive decline
  
• Improves blood flow to the brain
• Stimulates nerve growth factors
• Reduces stress releases happy hormones
• If you rest too much, you rust.

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RELAX!

• Body and brain Ability to handle stress
  declines
  
• Brains ability to shut down excess cortisol
  declines
  
• Glucocorticoid neurotoxicity
• Cortisol Munches on muscle
• Cortisol Promotes diabetes
• Stress hardens arteries, ages brain cells, thins
  bones, pads waistline, and depresses immunity
  

After every stressful situation we pay for it by
becoming a little older
-Hans Selye
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TAKE A DEEP BREATH!
We breathe shallower as we get older.
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BEST EYE FOODS

• Salmon
• Blueberries
• Spinach
• Kale
• Swiss chard
• Bell peppers
• Squash
• Pumpkin
• Red grapes
• High zinc foods crab, turkey, wheat germ, tofu,
  seafood
  
• ARMD cocktail vitamin C, vitamin E, beta
  carotene, zinc, copper
  
• Go nuts!

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EYE SALADThese Foods Are Best For Eye Health
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3 WAYS TO BE KIND TO BLOOD VESSELS

• Move it
• Feed it
• Relax it

Pressure of blood Muscle, elastic tissue Lining
, endothelium
Nerves
Youre as young as your arteries!
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TOP HEART FOODS
Salmon, Wild Olive Oil Flaxseed Oil Blueberries

Fiber Foods Green Tea Nuts
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SALMON vs. SIRLOIN
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NINE TIPS FOR CONTROLLING THE HIGHS CHOL, BP,
SUGAR

• Eat less animal fat and more plant foods.
• Avoid factory-made fats hydrogenated.
• Change your oils more fish oil and olive oil.
• Eat cholesterol-lowering carbs partner with
  fiber and protein.
  
• Graze on good foods.
• Move! Exercise is one of the few
  cholesterol-lowering activities that can
  accomplish all three goals lower total, raise
  HDL, lower LDL.
• Reduce your waist. Abdominal fat increases LDL
  and decreases HDL, just the reverse of heart
  health.
  
• Go nuts!
• Relax! Stress hormones elevate the highs.

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CHOLESTEROL LOWERING FOODS

• Soy foods
• Fiber beans, peas, oat bran, lentil, apples,
  pears, prunes
  
• Nuts
• Salmon
• Garlic

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BE GOOD TO YOUR GUMS

• Healthier Gums Healthier Heart
• Gingivitis inflammation throughout the body

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BE GOOD TO YOUR GUT
Aging causes

• Stomach acids to decrease
• Absorption of B-vitamins less
• Gorging tolerance to decrease
• Appetite to diminish
• Intestinal motility slows bowels move slower
• Rx Graze on good foods

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CHANGE YOUR OILS

• More fish oils Omega 3s
• Olive oil
• Flaxseed oil
• Less factory oils corn, safflower, Omega 6s
• Omit partially hydrogenated oils

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YOUNG FOODS

• Salmon, Wild
• Blueberries, Wild
• Spinach
• Olive Oil
• Nuts / seeds
• Tomatoes
• Red Onions
• Chili Peppers
• Turmeric

• Broccoli
• Whey Proteins
• Flax-seed Meal
• Oatmeal
• Pomegranate Juice
• Green Tea
• Soy Foods
• Garlic
• Yogurt

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OLD FOODS

• Hydrogenated
• Corn syrup, HFCS
• Numbers e.g. Red40
• Processed oils
• Fiberless carbs
• French fries
• Kid foods

Ill forget the health food, at 63 I need all
the preservatives I can get
Bette Davis
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SWEETENED BEVERAGES NOT FOR SENIORS
Diabetes is a disease in a can a soda can
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Eat Right For Your Type
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LONGEVITY-ADE

• 2 cups soy milk or organic milk
• 1 cup carrot juice
• 8 12 ounces plain yogurt
• ½ cup organic strawberries
• 1 banana, 1 kiwi
• ½ avocado
• ½ cup frozen papaya, mango, or pineapple
• 1 cup frozen blueberries
• 1 scoop MV/MN Protein Powder
• ¼ cup flaxseed meal, 1tbsp wheat germ
• 4 ounces tofu
• 1 tablespoon peanut butter
• 2 teaspoons cinnamon

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DONT BE AN I-BOD

• Tends to be overfat
• Tends to have a big waist size, primarily extra
  abdominal fat
  
• Eats lots of junk food
• Gorges instead of grazes
• Eats a lot more meat than fish
• Eats more packaged foods than fresh foods
• Eats at a lot of fast-food restaurants
• Eats insufficient fruits and vegetables

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REDUCE YOUR WAIST
Prediabetic
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TOXIC WAIST
Diabetes Heart attack, Stroke Arthritis Depress
ion
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Risk Of Diabetes
Waist Size
Men with 40 inch waist 12x more likely to
develop diabetes
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REDUCE RUST

• Inflammation Longevity buzzword
• Oxidation Cellular wear and tear
• Enough to heal, not to harm
• Premature aging Pro-inflammatory
• A Vioxx a day didnt keep the doctor away
• Safer inflammation control Self medicate

Aging doesnt mean itis
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6 WAYS TO REDUCE RUST

• Change your oils
• Change your carbs
• Graze on good food
• Reduce your waist
• Move!
• Keep calm

• Oil and lube
• Right fuel
• Steady speed
• Reduce load
• Drive it
• Garage

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TOP PHYTO FOODS

• Salmon
• Berries blueberry
• Spinach
• Tomato
• Chili peppers
• Pink grapefruit
• Apples, oranges
• Papaya, cherries
• Garlic

• Red grapes
• Green tea
• Lentils
• Onions
• Flaxseed
• Soybeans
• Broccoli florets
• Kiwi, plums
• Olive oil

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IMPROVE YOUR IMMUNITY

• Immune system declines with age
• Memory T-cells decline
• Inflammation increases
• Good news food slows the process
• Sweets can sour your immunity
• Dont forget your phytos
• Move!
• In a sense, aging is like a slow form of AIDS
• Dr. Klatz and Goldman, Longevity Specialists

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BE GOOD TO YOUR BONES

• Decline in bone mass 1 per year
• Move! Use it or lose it, Lazybones
• Stronger muscles stronger bones
• Stay LEAN
• Cut the coke
• Dance!

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GIVE JOY TO YOUR JOINTS

• Daily oil and lube
• Phytos protect
• Pump it up dolphin kick
• Water therapy
• Dont jar the joints heel pounders
• Heel cushions tread lightly
• Stay lean

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MOVE MORE, AGE LESS

• If you rest, you rust
• BMR decreases
• Muscle repair decreases Exercise wisely
• Flexibility declines
• Preserving muscles important longevity factor

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SCIENCE SAYS MMS OF LONGEVITY MOVEMENT AND
MUSCLE MAINTENANCE

• Maintains cognitive advantage improves memory
• Enhances sexual enjoyment
• Strengthens immune system
• Reduces unhealthy food cravings
• Lowers BP
• Lowers lousy, raises healthy cholesterol
• Moves slow bowels

• Quality of sleep improves
• Lifts depression and reduces anxiety
• Stamina increases less fatigue lungs,
  capillaries
  
• Less arthritis, cancer, CVD, gallstones,
  diabetes, prostate problems, osteoporosis
  
• Reduces falls and fractures

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WEIGHT LOSS WITHOUT STRENGTH BUILDINGNOT FOR
SENIORS

• BMR declines disproportionately
• Regain lost weight
• Think fat loss, not weight loss

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MYTH OLDER PEOPLE CANT GAIN MUSCLE STRENGTH AS
WELL AS YOUNGER

• Studies seniors as strong as juniors
• Balance improved
• Stair climbing ability improved
• Fewer falls
• Caution with free weights
• Exercise bands

If your dog is fat youre not getting enough
exercise.
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WHERE WOULD YOU RATHER SPEND YOUR TIME?
If you have no time for exercise youd better
reserve more time for illness
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DOMINO EFFECT OF MUSCLE WEAKNESS

• Body fat increases obesity
• Blood sugar increases diabetes
• Bone strength decreases fractures and falls
• Oxygen supply to muscles decreases fatigue

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MOVE!
My cardiologist says
My trainer says
Exercise uses the body to reach the mind.
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Water Our Aging Bodies

• Thirst sensation lessons
• Less ability to shiver
• Less ability to sweat
• Kidneys less able to conserve water
• Drink at least ½ oz per pound
• Were born grapes and turn into raisins

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The Older We GetThe More Veggies and Seafood We
Need Salmon Salad
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RISKY GENES
Cholesterol Cancer Diabetes C.V. Disease Hair
Loss
Longevity
? L ? E ? A ? N
Longevity 25 Genes, 75 L.E.A.N
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RELAX!

• Ability to handle stress declines.
• Stress hardens arteries, ages brain cells, thins
  bones, pads waistline, depresses immunity.
  
• Optimists live longer and healthier than
  pessimists.
  
• If you cant do anything about it, dont worry
  about it.
  
• Geanne Calmet, age 122

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SECRETS OF CENTENARIANS

• Make health their hobby
• Physical activity is 1
• Dont overeat
• Go nuts!
• Go fishing!
• Eat more plant and less animal food
• Have clear purpose in life
• Maintain a stress-shedding personality

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PILLS PLUS SKILLS
Rx - Pills
Pill Power
L E A N
Skill Power
3 Months
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PILLS / SKILLS MODEL

• Less focus on pills side effects
• Empowers person trust in self
• Puts HCP in roles teacher prescriber
• Make a project out of your problem
• Study your quirk
• Goal your personal health toolbox
• Helps body and brain muster up own internal
  medicine
  

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MINDSET SHIFT

• Doctor Instead of What can I prescribe?
• Think What can I advise?
• Patient Instead of What can I take?
• Think What can I do?

You know youre getting older when your little
black book contains mostly names ending in M.D.
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SEVEN TOOLS FOR LONGEVITY

• Go fishing!
• Graze on good foods
• Reduce your waist
• Reduce rust
• Move!
• Relax
• Think pills/skills

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AskDrSears.com/aging.asp thesears_at_cox.net