Part 3

Dr. Perricone's 7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation
by Nicholas Perricone, M.D.

(Page 3 of 3)

Without adequate protein, our bodies enter into an accelerated aging mode. Our muscles, organs, bones, cartilage, skin, and the antibodies that protect us from disease are all made of protein. Even the enzymes that facilitate essential chemical reactions in the body-from digestion to building cells-are made of protein. If your cells do not have complete access to all the essential amino acids, cellular repair will be not only incomplete but also much slower than it should.

It's important to note that protein cannot be stored in our bodies; therefore, we need to have a good source of quality protein at each meal for optimum health and cellular repair.

As to where protein rates on the "inflammatory scale," we will find that protein, on the whole, is neutral. However, some sources of protein, such as wild salmon, provide powerful anti-inflammatory benefits because they are high in anti-inflammatory omega-3 essential fatty acids (EFAs) and astaxanthin, a superpowerful carotenoid antioxidant with potent anti-inflammatory properties.

Conversely, forms of protein that are high in saturated fats can have a pro-inflammatory effect in the body. Limit your intake of red meats, choose the leaner cuts, and substitute leaner choices such as chicken breast without the skin, light turkey meat, and even bison and ostrich. Increase your intake of all forms of seafood except those known to have high mercury or pesticide levels (www.vitalchoice.com offers lists of recommended fish with excellent safety profiles).

Category 2: Carbohydrates (for Cellular Energy)

Carbohydrates are sugars and starches, which are the most efficient source of food energy. They are stored in the muscle and liver as glycogen and in the blood as glucose. However, to make the most efficient use of this stored energy, sugar needs to be consumed in the form of complex carbohydrates like those found in whole fruits (preferably organic so we can eat the skin, which contains high levels of nutrients and fiber); starches need to be eaten in the form of beans, legumes, and some whole grains, which break down slowly and won't cause spikes in blood sugar and insulin. If the carbohydrate choices we make are fruits, vegetables, beans, and legumes, along with whole grains such as old-fashioned oatmeal, we will reap great anti-aging benefits-from wrinkle protection to weight reduction.

In addition to choosing anti-inflammatory carbs, we must also learn how to avoid pro-inflammatory carbs, which degrade cellular function. Pro-inflammatory carbohydrates are the "simple" sugars and starches, as opposed to the "complex" carbohydrates described above.

Just about everyone knows by now that sugar and all forms of sweeteners, flour, processed foods, sodas, juices, energy drinks, baked goods, pasta, and snack foods (chips, pretzels, etc.) are categorized as "high-glycemic" carbohydrates and come under the "Not a Good Choice" heading. This simply means that they rapidly convert to sugar when eaten, creating inflammation on a cellular level throughout the body. These foods cause the pancreas to release insulin in an effort to control the level of blood sugar in the body. Eventually, this leads to obesity, even though caloric intake may not necessarily be excessive. These foods also cause wrinkles and sagging in the face. There is no upside, other than the momentary rise in the "feel good" neurotransmitter, serotonin. Unfortunately, serotonin levels quickly drop, setting our bodies up for a roller-coaster ride of food cravings, mood swings, wrinkled skin, fatigue, and weight gain. Additionally, it is now almost universally accepted by anti- aging researchers worldwide that controlling blood sugar levels may be the greatest anti-aging tool we have-bar none.

Category 3: Omega-3 Essential Fatty Acids
(for Cellular Stabilization)

Our diets also need to include anti-inflammatory fat sources. This is a topic that I have covered extensively over the years. In fact, because they cause increased inflammation in the brain, I hold extreme low fat and fat-free diets culpable in the epidemic of depression that has swept the United States since the 1980s. Ideally our diets will be free from excess saturated fats and all trans-fatty acids-another reason to avoid all processed and prepared foods.

The EFAs found in fish (such as salmon, anchovies, sardines, sablefish, trout, etc.), nuts and seeds, and avocados are anti- inflammatory. They also have the unique ability to stabilize the cell plasma membrane, the outer portion of the cell. When we stabilize the cell plasma membrane, we decrease our risk of oxidative stress and its resultant production of the cascade of inflammatory chemicals that causes damage throughout the cell, especially the mitochondria.

Copyright © 2006 by Nicholas Perricone, M.D.

About the Author

Dr. Perricone has a private practice in Connecticut. He is the author of numerous scientific papers that report his research on aging skin. He has his own line of acclaimed skin care products, NV Perricone Cosmeceuticals, which are available at Nordstrom, Saks Fifth Avenue and Sephora.