Ageing with vitality

AN INTEGRATIVE APPROACH

withVitality

Ageing

The information is for educational purposes and should not replace medical advice. It is not intended to diagnose or treat any medical condition. If you have a diagnosed medical condition you should consult a doctor before making any changes to your diet. Some supplements may interact with medications and you should check with your GP before commencing any supplement programme. Supplements may interact with medications by increasing or decreasing their effects.

Disclaimer

APOE 4/4 Alzheimer's gene

2019

BSc (Hons) Nutrition Degree University of Portsmouth & ION

2023-2024

Qualified as a Naturopath & Health Coach

2022-2023

Qualified as a Nutritional Therapist with Distinction - CNM

2018-2021

First pair of Hearing Aids

2017

Qualified as a Personal Trainer – California.

2009

Visa International London– Manager of Settlement Services Division for CEMEA Region. Training, Project Management for Multi-million-dollar projects, managing rollout of banking settlement systems across all banks in CEMEA Region.

1994-2008

my story

PAMELA CASSIDY

Discover the secrets for a more vibrant, younger you at any age by understanding the role your diet and lifestyle choices play...

• VITAL MIND
• VITAL BODY

• VITAL HEALTH

• AGEISM: the invisible prejudice
• Stereotypes of Ageing
• WHO Ageing Predictions
• 10 myths of ageing

• 10 signs of ageing poorly
• 12 risk factors for dementia
• Age related hearing loss

• Dementia in women
• Sugar Brain
• Fighting cognitive decline
• Optimism

leads to self awareness & growth

VITAL mind(set)

AGEISM: THE INVISIBLE PREJUDICE?

CONSIDER WAYS IN WHICH WE AS A SOCIETY STEREOTYPE AGEING?

AGEISM: CHAT QUESTION

SLOW & DODDERY

LESS ADVENTUROUS

LESS PHYSICALLY ABLE

LESS PRODUCTIVE

LESS FUN

LESS INTELLIGENT

LESS SEXUALLY ACTIVE

IT'S DEPRESSING

AGEING MAKES YOU GRUMPY

stereotypes of ageing

TRYING NEW EXPERIENCES

TECHNOLOGY

LESS INTERESTED IN...

TRYING NEW FOODS

TRAVEL & POLITICS

SOCIALISING

FASHION & MUSIC

SPORTS & HOBBIES

stereotypes of ageing

HOW DOES THIS STEROTYPING OR SOCIETAL 'BIASES' SHAPE AGEING?

stereotypes of ageing: CHAT QUESTION

but how do we stop stereotyping in it's tracks?

THINKING SELF-DEPRICATING THOUGHTS ABOUT YOUR AGE?

APOLOGISING FOR SENIOR MOMENTS?

are you stereotyping yourself?

OVER 60

BILLION

LIFE EXPECTANCY

YEARS

BY YEAR 2050

7.5

What does the WHO have to say about ageing?

The 10 myths of ageing

The 10 myths of ageing

Depression and loneliness are not a normal part of ageing as growing older can have many emotional benefits.

DEPRESSION & LONELINESS

THE OLDER YOU GET, THE LESS SLEEP YOU NEED

OLDER ADULTS CAN'T LEARN NEW THINGS

10 myths of ageing

Only women need to worry about Osteoporosis

OSTEOPOROSIS

I'm too old to give up smoking

SMOKING

If a family member has Alzheimers, I will get it too

Older people allget dementia

DEMENTIA

ALZHEIMERS

10 myths of ageing

Older people shouldn't be driving

DRIVING

10

BLOOD PRESSURE

EXERCISE

My blood pressure has gone back to normal so I'm going to stop taking my medication

Older people should take it easy and avoid exercise, so they don't get injured

10 myths of ageing

can you list as many signs of ageing poorly that you can think of?

Ageing: Chat Question

FATIGUE & LETHARGYJOINT PAINBRAIN FOGFORGETFULNESSWEIGHT GAINBONE & MUSCLE LOSSPOSTURAL CHANGESVARICOSE VEINSTINNITUS & HEARING LOSSSKIN & COMPLEXION CHANGESPOOR QUALITY SLEEP

10 signs of ageing poorly

Cognitive Health & Dementia Risk

The Dementia Diet - All the good things about life?

This Poll will appear on your screen shortly - the responses remain anonymous to me and other attendees. Please select your answers and submit them so that I can share the collective responses with this group.

Poll Question on Dementia Risk

PPIs increased risk of Dementia & AD by 52%

A large observational study from the United Kingdom showed a 42% increased risk for dementia in people with hearing loss compared with their peers with no hearing trouble. In addition, there was no increased risk in those with hearing loss who used hearing aids.

437,704 UK adults

Patients with risk factors for dementia, such as diabetes and hypertension, experienced a 48% slowing of cognitive decline after wearing a hearing aid for 3 years, results of the first randomized trial of its kind show.

The underlying mechanisms between untreated hearing loss & cognitive decline remain unclear - however the hypotheses are that :* hearing impairment makes the brain work harder* hearing loss increases social isolation* lack of stimulation may result in brain atrophy

Exercise improves blood flow & helps your body & your ear health.

Vitamin B12, potassium & magnesium are vital to good hearing

AFFECTS 66% OF ADULTS OVER 60

Research has shown that people with diabetes are twice as likely to have hearing loss.

Age Related Hearing Loss

Social and cultural factors, including disparities in access to healthcare and educational opportunities, may contribute to the higher prevalence of dementia in women.

Women may have a higher prevalence of certain risk factors like depression, which is associated with an increased risk of dementia.

Hormonal changes, such as menopause, may contribute to cognitive decline and increase the risk of dementia.

Women tend to live longer than men & age is a significant risk factor for dementia.

More common in women, but why?

Dementia in women

Now, scientists at Wake Forest University School of Medicine in North Carolina have made a significant breakthrough, demonstrating that increased sugar consumption and elevated blood glucose levels alone can trigger the accumulation of amyloid plaque in the brain, which is a contributing factor to the risk of Alzheimer’s disease.

Why Alzheimer's is called Diabetes Type 3

Sugar Brain = inflamed brain

Avoid smoking and excessive alcohol consumption, as they have been associated with a higher risk of cognitive impairment.

AVOID SMOKING

Maintain a healthy and active lifestyle, including regular exercise to promote brain health and reduce the risk of dementia.

BE ACTIVE

New study found that people over age 65 who took a multivitamin daily for 3 years slowed age-related cognitive decline by 60% (or about 1.8 years).

MULTI VITIMINS

Follow a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to provide essential nutrients for brain function.

BALANCE

Fighting cognitive decline

Brain Health

Protect your head from injury by wearing seat belts, using helmets, and taking precautions to prevent falls, as head injuries can increase the risk of dementia.

PROTECT YOUR HEAD

Stay socially active and maintain strong social connections, social engagement linked to a lower risk of cognitive decline. 20% with physical signs of dementia in brain tissue post morten show no outward signs of dementia- being active & engaged helps neuro plasticity.

STAY SOCIAL

Keep your mind engaged by challenging it with mentally stimulating activities, such as puzzles, reading, learning new skills, or engaging in hobbies.

ENGAGE YOUR BRAIN

Fighting cognitive decline

Brain Health

6000 UK adults

"We also found the neuroprotective effects of more dietary magnesium appears to benefit women more than men and more so in post-menopausal than pre-menopausal women, although this may be due to the anti-inflammatory effect of magnesium."

• Keeps dementia at bay
• Regulates blood pressure
• Muscle repair
• Regulates blood sugar levels
• Improves your bone health
• Promotes a healthy heart
• Boosts anti-inflammatory benefits

Supports brain health by reducing inflammation, protecting against oxidative stress, improving synaptic plasticity, enhances memory and cognitive function

INCREASE YOUR MAGNESIUM

Fighting cognitive decline

Brain Health

"The olfactory system is the only sense that has a direct 'superhighway' input to the memory centers areas of the brain; all the other senses have to reach those brain areas through what you might call the 'side streets' of the brain, and so consequently, they have much less impact on maintaining the health of those memory centers."

"Olfactory dysfunction is the first symptom of Alzheimer's disease (AD) and is also found in virtually all neurological and psychiatric disorders."

"The intervention group was exposed to a single odorant, delivered through a diffuser, for 2 hours nightly, rotating through seven pleasant aromas each week. They included rose, orange, eucalyptus, lemon, peppermint, rosemary, and lavender scents."

"In a small, randomized control trial researchers found that when cognitively normal individuals were exposed to the scent of an essential oil for 2 hours every night over 6 months, they experienced a 226% improvement in memory compared with a control group who received only a trace amount of the diffused scent."

Sleep is crucial for overall physical health and wellbeing, as it allows the body to repair and rejuvenate itself.

Get sufficient sleep, as sleep deprivation impairs cognitive function, increasing risk of cognitive decline .

GET TO SLEEP

Fighting cognitive decline

Brain Health

Positive emotions & thoughts can boost the immune system, making individuals less susceptible to illness & infections.

Improved immunity

Positive thinking fosters resilience, allowing individuals to adapt to adjustments & transitions that come with ageing.

Increased resilience

Positive emotions have been linked to lower levels of inflammation and stress hormones, which can have positive effects on the immune system and overall health.

Reduced inflammation and stress

Older people with mild cognitive impairment who have positive beliefs about aging are 30% more likely to regain normal cognitive function than those who are more pessimistic.

Helps regain cognitive function

Optimism

• What are the benefits?
• Reducing Cancer Risk
• Tai chi
• How old is too old to startstrength training?
• Physical activity for Over 60senhances life study

• sitFit chair stretching& exercises

we are made from the stars our home is vital to our well-being

VITAL body - exercise & physical activity

Immunity, mood & wellbeing

Exercise & Physical Activity

Keep Moving...

Older people can do strength training to build up bone density, thus you’re less likely to break something.

STRENGTH TRAINING

It also has an effect on metabolism, so that you absorb sugar differently, and it has an effect on inflammation.

METABOLISM & INFLAMMATION

Can reduce your risk of dementia by 30%, and of type 2 diabetes by about 40%, and of stroke by 30%.

REDUCES THE RISKS

What are the benefits?

Could exercise be the answer?

Exercise reduces your chance of your cancer coming back.

REDUCES CANCER RISK RETURNING

“The risk of complications in surgery is four times greater if someone is physically inactive.

RISKS ARE GREATER IN SURGERY

What are the benefits?

Could exercise be the answer?

a minimum dose of 3.4 to 3.6 minutes of VILPA per day was associated with a 17% to 18% reduction in total incident cancer risk compared with no VILPA

The study sample comprised 22 398 participants mean age, 62.0 years

WE ALL HAVE 5 MINUTES TO SPARE...

Short Bursts of Activity May Reduce Your Cancer Risk

• RCT by Fujian University shows increased cognitive function & physical markers in those with T2 diabetes over 36 weeks.
• 45% of individuals with T2D also have mild cognitive impairment - this is the transition period before dementia.

Effective for cognitive decline & type II diabetes

Tai chi

let's age healthily

MOVEMENT

STRENGTH TRAINING

"The presence of disease commonly linked to aged populations - ranging from arthritis, cardiovascular disease & dementia, osteoporaosis & stroke - is not by itself a contraindication to exercise either, even if all are present within a single person. For many of these conditions the guidelines say exercise will offer benefits not achievable through medication alone.And despite the common fear of pain or injury: Sedentariness appears a far more dangerous condition than physical activity in the very old"

CONCLUSIONS

How Old is Too Old to Start Strength Training?

What are the benefits?

Could exercise be the answer?

Grab a glass of water & get ready for seated movement & stretching!!

7 moves repeated every 30 seconds for 3 repetitions

Let's get SitFit!

Research conducted during the original trial found that 74% of patients benefited from the nature prescription, while 87% said they would continue to use the countryside to support their health and wellbeing.

Doctors in the UK are officially prescribing nature

nature... the new medication

• What is healthy ageing?
• NIH definition of healthy ageing
• What is inflammation
• Preventing inflammation

• Anti-inflammatory diet
• Snacks & Supplements
• Super Spices & herbs
• Mushrooms & eternal youth!
• High blood pressure & vascular dementia
• Reducing blood pressure naturally
• Life's essential 8 study
• Summary

FOODS IS MEDICINE & FOOD IS A SET OF INSTRUCTIONS FOR YOUR ENVIRONMENT

Renowned for their outstanding action against cancer. Cruciferous veggies have been found to have anticancer properties

CRUCIFEROUSVEGETABLES

VITAL health

What is healthy ageing?

what is the NIH definition of

BEHAVIOUR:MEDICATION,DIET, PHYSICAL ACTIVITY ETC.

GOODQUALITYOF LIFE &WELLBEING

HIGHSOCIALPARTICIPATION

ONLY MILD COGNITIVE OR FUNCTIONAL IMPAREMENT

LITTLE TO NO DISABILITY

AUTONOMY IN DAILY LIVING ACTIVITIES

BEING FREE OF CHRONIC DISEASE

SURVIVAL TO A SPECIFIC AGE IN GOOD HEALTH

CULTURE

GENDER

SOCIAL SERVICES

PHYSICALENVIRONMENT

BIOLOGICALFACTORS

ECONOMIC FACTORS

healthy ageing?

intestinal lining damage . GORD . Crohn's disease . coeliac disease

3:1 ratio Omega 6 to Omega 3 is needed for optimal health

20:1 western diets

fatty liver disease . increased toxic load build-up in the body

LIVER

induces auto-immune reations against the linings of the airways . allergies & asthma

LUNGS

inflammatory cytokines & muscle pain & weakness . carpal tunnel . polymyalgia . rheumatica

MUSCLES

THYROID

induces auto-immune reations against the linings of the airways . allergies & asthma

imbalance is a major cause of persistent inflammation in our bodies - a condition that underlies most chronic diseases

heart disease . strokes . high blood sugar (diabetes) anemia

CARDIOVASCULAR

reduced thyroid receptor count & disrupt thyroid hormone function

BONES

LUNGS

BALANCE YOUR OMEGA FATS

rashes . dermatitis . eczema . acne . psoriasis . wrinkles & fine lines

depression . autism . MS & alzheimers

BRAIN

osteoporosis . increased fractures

SKIN

oedema . hypertension . nephritis . kidney failure

GI TRACT

KIDNEYS

THE ROOT OF PRACTICALLY ALL KNOWN CHRONIC HEALTH CONDITIONS

inflammation

of all cancers may be prevented by diet and lifestyle alone.

42%

A study of 450,000 people swapping out 10% of their processed foods, with minimally processed foods lowered the risk for cancer by 4%

Processed and ultraprocessed foods tend to have high-energy density and low nutritional value, and evidence indicates a possible link between consuming ultra-processed food and cancer.

FIGHT WITH FOOD

HALF OF ALL CANCERS ARE IN PEOPLE OVER THE AGE OF 70.

Preventing Chronic Inflammation

FOOD IS INFORMATION

Healthy Eating Habits for an optimal environment

HAZELNUTS

High in antioxidants.20x more potent vit C50x more vit E..

• Increasing B Vitamins esp. B12, B9 and B6 - protect long-term health.
• Reduces brain atrophy, reduces homocysteine levels, a marker for diseaseprogression (e.g. cardiovscular risk) & cognitive decline.
• B12 & Folate deficiency induce cognitive impairment
• Therapeutic levels of B1 has shown mild improvement in Alzheimer's (alcohol reduces B1)

• Boost fish intake - not farmed, preferably Wild Caught and then organic.
• Fish eaters = lower rates of Alzheimer's Disease even at one portion/week.
• SMASH - high in B12, vitamin D and healthy fats. DHA reduces BP.
• Vegetarian options Flaxseeds/Walnuts eat fresh & unheated.
• Farmed fish less nutritious/more polluted/higher mercury - toxic to brain & other organs - affects B12 absorption.
• Increase vitamin E-rich Foods (Almonds, spinach, sunflower seeds, avocado, egg yolk, DGLV, Brussel sprouts, whole grains)
• Linked with reduced rates of inflammatory diseases - e.g. Alzheimer's & Cardiovascular disease.
• Vitamin C & E together reduces dementia risk, protecting against oxidative stress, slowing cognitive decline.
• Increase antioxidants overall - reduces inflammatory processes linked to ageing, tissue deterioration incl. brain tissue
• Prevents amyloid-beta plaque deposits commonly associated with Alzheimer's pathology.
• These include brightly coloured organic fruit & vegetables, raw nuts for healthy snacks - unsalted.
• Reduce red meat consumption (max 1-2 servings/week) - grass-fed, organic.
• Excess iron (rusting) in the blood linked to atherosclerosis/CVD.

ORGANIC WHOLE FOODS SUCH AS FRUITS, NUTS, LEAN PROTEINS, VEGETABLES-LOW GLYCEMIC LOAD-SEASONAL

the Anti-inflammatory diet

Excellent choice for combating chronic inflammation

EGCG retards the ageing processin the skin. Targeted EGCG treatment reduces UV-A induced skin damage (roughness & sagginess).

BLUEBERRIES

GREEN TEA

Drinking 1L daily as silica mops up aluminium, a major contributing source to Alzheimer's Disease.

SILICA-RICH WATER

WALNUTS

High source of Omega-3 & antioxidants.Improves immune function & resistance to disease such as cancer, heart disease & improving brain health.Helps with anit-ageing!

Recent trial of 200ml anthocyanin-rich cherry juice improved measures of memory & cognition compared to placebo juice in mild to moderate dementia patients. Also helps relieve osteoarthritic pain & chronic inflammation. Always choose organic & unsweetened.

CHERRY JUICE

Evidence that consuming fish oil reduces rate of cognitive decline in pre-dementia by helping brain utilise B-vitamins.

OMEGA-3

GINKO BILOBA

Clinically assists with cerebral vascular insufficiency.Improved thinking, memory & social behaviour.Reduces AMD.

Packed with nutrients.Source of essential B vitamins, including B6.Maintain antioxidant and anti-inflammatory activity in the body.

PISTACHIOS

SNACKS & SUPPLEMENTS

the Anti-(DIS-EASE) inflammatory diet

Super Spices (and herbs!)

5 herbs and spices to reduce the risk of cardiovascular disease, protect your brain from neurodegeneration, stimulate your immune system and protect against inflammation, among other things!

• strong antioxidant & anti-inflammatory compounds.
• reduces risk of chronic disease.
• protects against UV-induced skin damage
• promotes restful sleep as a mild sedative.
• calms the nervous system.
• increases resistence to stress & energy restoring.
• promotes blood glucose balance.
• anti-cancer properties, reduces chemotherapy side effects

Reishi

• rich in antioxidants to protect the body from oxidative damage caused by free radicals.
• anti-inflammatory compounds that facilitate rapid skin renewal, imp rove skin elasticity & prevent dark spots.
• high in B vitamins & minerals which support collagen production to keep skin firm & wrinkle-free. B3 protects against sun damage.

Shiitake

Maitake

• rich in antioxidants to stimulate cell growth & healing.
• anti-inflammatory compounds useful for diabetes,cancer & auto-immune disorders.
• excellent for reversing effects of ageing,revitalisting damaged skin & improving over-all skin health.

MUSHROOM OF ETERNAL YOUTH

Mush adoo about mushrooms!

REDUCE SALT INTAKE!!!!!!!!!!!!!!!!!!!!

An estimated 50% of Vascular Dementia results from hypertension

High blood pressure?

Read food labels. Choose "low salt” or “low sodium” versions Reduce processed foods. Only a small amount of sodium naturally occurs in foods. Nearly 70 % of the sodium we eat comes from processed, prepackaged and restaurant foods. Don’t add salt. Just 1 teaspoon of salt contains 2,300 mg of sodium. Use salt substitutes such as spices, garlic, herbs and other seasonings in place of some or all of the salt to add flavor to your favorite dishes.

Aim for ratio 5:1 Potassium to Sodium

the Anti-Stroke diet

High potassium fruits - bananas, melons, oranges, apricots, avocados & tomatoesHigh potassium vegetables -DGLV, celery, asparagus,potatoes and sweet potatoesTuna and salmonBeans, Nuts & SeedsSteam or bake as boiling leaches potassium into cooking water.

INCREASE POTASSIUM!!!!!!!!!!!!!!!!

Reduce blood pressure naturally

High blood pressure?

Not only does potassium help regulate heart rate, it can also reduce the effects of sodium in the body.

"Even small amounts of alcohol intake can have negative health effects, as demonstrated in this study," Brennan said.

If you do drink, It's recommended that men limit their alcohol consumption to two drinks per day and women limit their alcohol intake to one drink per day. A drink is considered one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits or 1 oz. of 100-proof spirits.Besides the effect on your blood pressure, alcohol can also reduce the effectiveness of blood pressure medications and increased risk of falls & heart arrythmias can occur.

LIMIT ALCOHOL

Reducing blood pressure..... naturally

High blood pressure?

"Isometric exercise training emerged as the most effective mode to reduce blood pressure in a systematic review and meta-analysis of 270 randomized trials with close to 16,000 participants."

LIMIT ALCOHOL

Reducing blood pressure..... naturally

High blood pressure?

Reframing your mindset. Focus on the things you can control, instead of worrying about situations that are out of your hands. Avoid stress triggers. Try to avoid putting yourself in unnecessary stressful situations. Practice gratitude. Acknowledging all the positives in our lives often helps to shift the focus away from what we want or what we are lacking.

Chronic stress may put you at risk for a variety of long-term health issues, including high blood pressure, heart disease and stroke. Stress can also increase your blood pressure levels if your coping mechanisms involve eating unhealthy food, drinking alcohol or smoking.

INCREASE STRESS RESILIENCE

Reducing blood pressure..... naturally

High blood pressure?

lifestyle behavioural factors

"They tended to have fewer years living with those chronic diseases but more years living free of chronic diseases"

"Gains in life expectancy free of chronic disease was very similar across all socioeconomic strata. Even those with lower education & income gained as much chronic disease-free life expectancy as those who were in the higher socioeconomic strata."

135,000 UK adults

• Not Smoking
• Regular physical activity
• Healthy Weight
• Healthy Diet
• Healthy Sleep (7-9 hours nightly)
• Blood pressure in a healthy range
• Blood glucose in a healthy range
• Non-HDL cholesterol in a healthy range

THE LATEST RESEARCH

Life's Essential 8 - High Scores Extend Health Span

Stop the Stereotyping!10 Myths of Ageing Debunked10 Signs of Ageing ConqueredInflammation No MoreBlood Pressure - NormalPreventing Dementia No problemSnacks & Supplements - Got it coveredSuper Spices = Super LifeMove Move MoveThink PositivelyNature IS Medicine

The use of multiple medications. Studies indicate that when individuals take five or more medicines, the risk of falls increases.Conversely taking too many supplements eg. antioxidants (betacarotene & other carotenoids) can become pro-oxidants ie. they cause oxidation rather than reduce it.

www.vitmedics.com

Medicated Malnourishment

Book recommendations

Lifespan Why We Age - and Why We Don't Have To

The Telomere Effect A Revolutionary Approach to Living Younger

The Longevity Paradox How to Die Young At A Ripe Old Age

Outlive: The Science and Art of Longevity

Book recommendations

The XX Brain - The Groundbreaking Science Empowering Women to Prevent Dementia

Ageing with Awareness - 52 Contemplations for a Year of weekly inspiration

Brain Maker - The Power of Gut Microbes to Heal & Protect Your Brain For Life

The End of Alzheimer'sThe First Programme to Prevent & Reverse Cognitive Decline

Book recommendations

www.yourconscioushealth.co.uk

yourconscioushealth@protonmail.com

DipCNM, mBANT, mCNHC, mANP, mGNC

Pamela CassidyRegistered Nutritional Therapy Practitioner, Naturopath, Nutrigenomics Certified & Certified Health Coach

Personalised Neuroligical Nutritionplease get in touch...

Thank you for your time and support!!

George Burns

"You can't help getting older, but you don't have to get old"

VITAL inspiration

Age and Cancer Risk (March, 5, 2021) No Name. NIH website https://www.cancer.gov/about-cancer/causes-prevention/risk/age Ageism.org (2023). Ageism Stereotypes. WWW.ageism.org/ageism-stereotypes/ Ageism is a global challenge: UN www.who.int./news/18-03-2021-ageism-is-a-global-challenge-un Ageism is a global challenge: UN (who.int) Carla Drysdale Age UK (2023). Ageism. www.ageuk.org.uk/information-advice/work-learning/discrimination-rights/ageism/ What is ageism? | Discrimination & rights | Age UK Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.Alateeq, K., Walsh, E. I., & Cherbuin, N. (2023). Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. European Journal of Nutrition, 1-13.Aryaeian, N., Shahram, F., Mahmoudi, M., Tavakoli, H., Yousefi, B., Arablou, T., & Karegar, S. J. (2019). The effect of ginger supplementation on some immunity and inflammation intermediate genes expression in patients with active Rheumatoid Arthritis. Gene, 698, 179-185. Babu, P. D., & Subhasree, R. S. (2008). The sacred mushroom “Reishi”-a review. American-Eurasian Journal of Botany, 1(3), 107-110. Baker, L. D., Manson, J. E., Rapp, S. R., Sesso, H. D., Gaussoin, S. A., Shumaker, S. A., & Espeland, M. A. (2023). Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial. Alzheimer's & Dementia, 19(4), 1308-1319.Blackburn, E., & Epel, E. (2017). The Telomere Effect. A Revolutionary Approach to living younger, healthier, longer. Orion Spring.BBC. (2023). Nature to be prescribed to GP patients in Derbyshire. https://www.bbc.co.uk/news/uk-england-derbyshire-64116268.Borelli, C. M., Grennan, D., & Muth, C. C. (2020). Causes of memory loss in elderly persons. JAMA, 323(5), 486-486.Bredesen, D. (2017). The End of Alzheimer's The First Programme to Prevent & Reverse the Cognitive Decline of Dementia. Vermillion.Burnes, D., Sheppard, C., Henderson Jr, C. R., Wassel, M., Cope, R., Barber, C., & Pillemer, K. (2019). Interventions to reduce ageism against older adults: A systematic review and meta-analysis. American journal of public health, 109(8), e1-e9. Cavanagh, P., Evans, W. J., Fiatarone, M., Hagberg, J., McAuley, E., & Startzell, J. (1998). Position stand exercise and physical activity for older adults. ACSM Position Stand on Exercise and Physical Activity for Older Adults Med Sci Sports Exerc, 30(6), 992-1008.

References

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References

VITALITY 'TAKE AWAY' TOOLKIT

Nuts contribute to the longevity of cells in the body and reduce age-related diseases.

Anti-inflammatory snacks

Pack your diet with foods full of anti cancer properties!

Fighting and preventing cancer

The root of practically all known chronic health conditions, fight it with food and fabulous fermentation.

Inflammation

Fatigue, Weight gain, Postural changes, Hearing loss, Brain fog, Skin & Complexion changes, Poor quality sleep, Joint pain, Bone & Muscle Loss, Forgetfulness.

Are you showing any of the 10 signs of ageing poorly?

VITALITY 'TAKE AWAY' TOOLKIT

Reduce your salt intake, eat less processed food, increase your potassium, limit alcohol and reduce stress levels.

Blood Pressure

Cells in your ear die as you age, avoid loud noises, remove ear wax, quit smoking include vitimin B12 and exercise!

Hearing Loss

Add ginger, garlic, onions, fatty fish, nuts and greens to your diet to help ward off arthritis.

Avoiding Arthritis

Discover the 5 herbs and spices that help reduce the risk of heart disease, protect your brain from degeneration, stimulate your immune system and protect from inflammation.

Super Spices

VITALITY 'TAKE AWAY' TOOLKIT

Each year 300,000 older people are hospitalised for hip fractures. Reasons could be; Medication, Feet & Shoe issues, Blood pressure and Balance.

Fall Prevetion!

https://www.youtube.com/watch?v=umCIpZPjsFs

Stress affects us emotionally, physically, behaviourly and cognitivly. Try chewing gum, patting your pet, dancing, meditating, increasing your Vitimin C and being in Awe of your life.

The Importance of Stress Resilience

Seated sitFit exercises

Exercises reduces risk of dementia, helps you absorb sugar differently and improves inflammation, reduces risk of injury, complication in surgery and cancer from returning.It reduces stress, releases endorphins, improves mindfulness, improves sleep and your immune systems.https://neurosciencenews.com/aging-activity-life-quality-23579/

Exercise... is non negotiable.

VITALITY 'TAKE AWAY' TOOLKIT

Get out in nature and take walks. Doctors are starting to prescribe nature to patients, due to the positive effects of being in nature.

Nature is Medicine

Helps with cognitive function, reduces inflammation and stress, increases your resiliance and improves you immunity.

Thinking Positively

Stay active, engage your brain, protect your head, take multi vitimins, avoid smoking, increase your magnesium and get more sleep!

Keep your Brain Healthy!

Helps to balance your horomones, improves you heart health, mental health, and your attention span, as well as your immune system.

Sleep is Vital!