Dr. Nicholas Perricone2013-06-20T02:57:57-04:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/author/index.php?author=dr-nicholas-perriconeCopyright 2008, HuffingtonPost.com, Inc.HuffingtonPost Blogger Feed for Dr. Nicholas PerriconeGood old fashioned elbow grease.Beauty Sleep: A Dream Come True!tag:www.huffingtonpost.com,2010:/theblog//3.4148422010-01-28T09:12:08-05:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/Sleep: The Rejuvenation Hours
Are you missing the opportunity to give your skin an eight-hour intensive rejuvenating experience -- every day? If you are one of the more than 47 million American adults that get less than eight hours of sleep per night, the answer is yes! This blog is inspired by Arianna Huffington and Cindi Leive's own blog on Sleep Challenge 2010, in which they raise the alarm about women suffering from serious sleep deprivation. I am a firm believer in the proverbial good night's sleep because as a dermatologist, I know that sleep deprivation has very definite physical, mental and emotional consequences -- and they are not pretty.
As is often the case, many well-worn sayings and expressions have a firm basis in the truth. "Beauty sleep" is just such an example if you long for the soft, glowing and radiant complexions that grace stars such as Cate Blanchett, Eva Mendes, Halle Berry, Liv Tyler, or Catherine Zeta-Jones. It is during the precious hours of sleep that our cells rejuvenate, repairing the damage of the previous day. In fact, one of the best kept anti-aging secrets is a good night's sleep. In addition to steering clear of sugary, starchy foods and beverages, a good night's sleep is one of the best friends a glowing, youthful complexion can have. Adequate sleep will restore luminosity to the skin while improving tone and texture. And, after a good night's sleep, doesn't the world look better, too? A glance in the mirror shows that after a restful sleep, your face has fewer lines than normal. Eye area puffiness is decreased, and you have that certain glow that only comes with good health.
Getting sufficient sleep is critical to the healthy-aging regimen, because, as mentioned, our cells undergo a process of repair. In addition, when we look at the hormone parameters during sleep, we find that growth hormone is released during sleep -- and growth hormone is the youth hormone.
Sleep also turns down the negative effects of cortisol and the "bad" neurotransmitters, like epinephrine and norepinephrine that can be elevated during stress. During the waking hours, stress can play havoc with our skin; it is only during the hours of sleep that we can undue the harmful effects.
A good night's sleep also enhances cognitive ability. The day after a good night's sleep, you undoubtedly find that you think, problem-solve, and remember far better than you do after a night with inadequate sleep. During the sleep cycle, your body releases a hormone called melatonin, which has positive effects on your skin and your immune system. Melatonin is an important hormone that is secreted by the pineal gland in the brain while we sleep. It regulates our circadian rhythms (the body's internal clock). It is implicated in the regulation of sleep, mood, puberty, and ovarian cycles. Many scientists believe that melatonin helps suppress estrogen levels, a causative factor in many cases of breast cancer. According to a fascinating research study that took place in Japan, woman who regularly had six hours' sleep or less every night were 62 percent more likely to have breast cancer compared to those who slept seven hours.
Don't Set 'em Up Joe
Since sleep is so important to healthy aging, it is essential that we do whatever we can to enhance the sleep experience. A few alcoholic beverages in the evening may initially make us drowsy, but scientists know that after inducing initial drowsiness, alcohol precipitates a burst of norepinephrine in the system. Norepinephrine is one of the hormones that increase as a result of excitement or stress, and is what can cause us to wake up at 3 or 4 a.m. in the morning after ingesting alcohol the previous evening. Hours after taking a drink, a burst of norepinephrine occurs, resulting in a return to consciousness. It is also important to avoid caffeine in the late afternoon and evening, because it too, may interfere with your sleep patterns. In addition, before going to bed you should avoid any food that will cause a rapid rise in your blood sugar, as it will interfere with growth hormone production, robbing you of this essential anti-aging hormone. Exercise is sleep-inducing, but do your exercise at least four hours before bedtime.
Sleep -- creating beauty from the inside out
Newer research is also proving that getting just a few more minutes of sleep in the morning can actually lower levels of the stress hormone cortisol. This is a significant finding because elevated levels of cortisol will accelerate the aging process.
Hitting the Snooze Button for Lower Cortisol Levels
A fascinating study conducted by researchers at London's Westminster University, found a physiological difference between people who wake early and those who wake later. The study looked at levels of cortisol, the body's main stress hormone, and discovered that the levels varied, depending upon our rising times.
As we know, cortisol is a stress hormone, whose levels are controlled by the brain. Cortisol is essential for maintaining homeostasis during acute forms of stress, like fear, physical trauma and extreme physical exertion. But a problem arises when cortisol is present for long periods of time and in excess quantities.
High levels of cortisol will:
• Increase body fat
• Thin the skin
• Cause depression of the immune system
• Elevate blood sugar
• Cause bone loss
• Toxic to brain cells
• Cause mental depression
The study examined cortisol levels in 42 healthy individuals at waking times that ranged from 5:22 a.m. to 10:37 a.m. over a two-day period. People who woke earlier tended to have higher concentrations of cortisol during the first 45 minutes of their day. This doesn't mean we need to sleep until 11 AM, just 20 or 30 minutes more sleep in the morning will have the desired effect. Ironically, the cortisol levels do not appear to be affected by how much sleep we get, just by the hour that we awake. However, that is no excuse to try and get by on six or seven hours -- I recommend 8 hours per night for optimum physical and mental health and radiant glowing skin.
As an active researcher I welcome your comments and suggestions.]]>Holiday Cheer: The Good, the Bad and the Uglytag:www.huffingtonpost.com,2009:/theblog//3.3963322009-12-18T17:23:27-05:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/
This time of year is the season to enjoy delicious food, delightful libations and good company. Unfortunately, the libations can be problematic because of the damaging effects of the metabolites of alcohol, molecules called aldehydes. As we age, the protein in our bodies begins to deteriorate. This is due in part to the accumulation of aldehydes in the body from such diverse sources as alcohol intake, cigarette smoking, vehicle exhaust fumes and even chronic Candida infections.
Aldehydes also decrease energy production by inhibiting coenzyme A, which is present in all living cells and is essential for the metabolism of carbohydrates and fats and some amino acids. Chronic aldehyde exposure also contributes to numerous signs and symptoms of aging, including heart disease and cataracts, and has damaging effects on brain function.
The good news is that we can enjoy a glass of wine while also decreasing our risk of damage from aldehydes. The secret lies in green foods such as young barley grass. To help combat the effects of aldehydes, drink green foods such as Green Magma, available at natural food stores (www.greenfoods.com).
These green foods, particularly young barley grass, are powerful detoxifying agents that can help counter the negative effects of alcohol. Recent research now suggests that acetaldehyde (one of a number of aldehydes produced by the oxidation of alcohol) may be responsible for cancer and other health problems related to alcohol consumption. Acetaldehyde is toxic to tissues and may produce genetic mutations by damaging DNA.
Since acetaldehyde accumulates in the gut during drinking, it may be possible to break down the acetaldehyde by consuming certain drinks or foods. The formation of acetaldehyde is prevented by the presence of a unique bioflavonoid called glycosylisovitexin, or GIV, found in relatively high concentrations in barley grass juice.
Alcohol is detoxified by the liver; therefore, another highly recommended strategy to protect the liver is to use curcumin, the substance that gives the spice turmeric its distinctive yellow color. This much-loved curry spice stops the changes caused by excessive alcohol consumption that lead to liver damage. I recommend mixing ¼ teaspoon with a little water. This amazing spice will also lower blood sugar and provide superior antioxidant protection.
The good -- glass of red wine
• No need to stay in the cellar--unless it's the wine cellar! The antioxidant resveratrol found in red wine helps protect the skin against the sun's UV radiation.
• Many studies have suggested that moderate red wine drinking helps to reduce the likelihood of heart disease.
• Red wines such as cabernet sauvignon interfere with the production of a chemical that leads to clogged arteries and an increased risk of heart attack. Polyphenols found in red wine protect our cells from free radical damage.
The bad -- hard liquor
Alcohol causes small blood vessels in the skin to widen, allowing more blood to flow close to the skin's surface. This produces a flushed skin color and a feeling of warmth which can lead to broken capillaries on the face. Hard liquor packs a potent punch, much more so than small amounts of wine. Alcohol dehydrates the skin and dry skin is more prone to fine lines than is well-hydrated skin. Aldehydes are destructive in that they cause damage to the cell plasma membrane as well as various portions of the interior of the cell, and cause an inflammatory reaction along with this cellular damage.
The ugly -- hard liquor mixed with sugary beverages
Drinks made of hard liquor and added sugars are not a good idea. If you are drinking these types of cocktails, be aware that the sugars in juice or sodas have pro-inflammatory effects on the skin -- on top of the detrimental effects of the alcohol. If you do have an occasional cocktail, avoid mixing sugar, soda or juice with the alcohol; use water or tonic instead.
As an active researcher, I welcome your comments and suggestions.]]>The Dark Night: Secret To Breast Cancer Prevention?tag:www.huffingtonpost.com,2009:/theblog//3.3079302009-10-02T13:50:23-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/
Instead, you will discover the link between darkness and light, sleep and sleep disruption, and breast cancer.
October is Breast Cancer Awareness Month and our blog will be dedicated to sharing important scientific information on the prevention of this disease.
The good news is that there are a great many ways to help prevent breast cancer that are both easy and accessible to everyone. We will discover the wonderfully delicious foods that offer proven prevention benefits as well as targeted nutritional supplements backed by solid science. Other blogs will reveal what foods we must avoid to decrease our disease risk.
But today's blog is going to start with a very basic statistic that is quite surprising. Women who sleep less than six hours a night could be raising their risk of breast cancer by more than 60 percent.
According to a fascinating research study that took place in Japan, women who regularly had six hours of sleep or less every night were 62 percent more likely to have breast cancer compared to those who slept seven hours.
Melatonin is an important hormone that is secreted by the pineal gland in the brain while we sleep. It regulates our circadian rhythms (the body's internal clock). It is implicated in the regulation of sleep, mood, puberty and ovarian cycles. Many scientists believe that melatonin helps suppress estrogen levels, a causative factor in many cases of breast cancer.
One other note on sleep--an illuminating (pun intended) study has demonstrated the importance of sleeping in total darkness for many health reasons, including breast cancer reduction. It was found that women who worked night shifts, such as nurses and flight attendants, had a 60 percent higher rate of breast cancer.
The research, conducted at the National Cancer Institute and National Institute of Environmental Health Sciences, revealed an alarming finding: Exposure to light during the hours of sleep appears to aggressively promote breast cancer by shutting off the production of melatonin, which is also a strong immune system booster. According to research findings, its presence also impedes the growth of cancer tumors by as much as 80 percent.
A number of studies indicate a link between the possibility of both--night workers exposed to light upsetting circadian rhythms on the one hand and those who slept less than 6 hours also having an increased risk.
So you see, getting a good night's sleep is important for many reasons, including cancer prevention.
As an active researcher, I welcome your comments.
]]>The Dieter's Best Friends Series: Top Ten Foods for Appetite Control--Part 1tag:www.huffingtonpost.com,2009:/theblog//3.2958412009-09-24T14:32:33-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/#1 Almonds
This is the first in a series of blogs that introduces ten of my favorite foods to help curb the appetite. Just as many foods wreak havoc with our blood sugar and insulin levels (think pasta, bagels and chips), certain foods actually help to stabilize blood sugar. In addition, these appetite-stimulating foods also promote the formation of compounds that accelerate aging in the skin and other organs. These compounds, known as Advanced Glycation End Products (AGEs for short) are highly destructive to the body.
Almond Joy
Ironically, many of the foods that promote AGE formation also increase appetites, such as foods made with flour, sugar and/or high-fructose corn syrup. The good news is that there are delicious foods that actually help us to control our appetite, and one of my favorites is almonds. While it might seem strange to think that nuts can actually help us to lose weight (the prevailing wisdom is that nuts are "fattening"), the fact is they can and do.
Because they are rich in the good fats, almonds have a high satiety factor. That is, they help us to feel full, which also helps us to eat less. However, there are other key reasons as to why and how almonds are one of a dieter's best friends.
Almonds are rich in manganese, an important mineral that offers many benefits including the regulation of blood sugar, protection of the cells from free radical damage, keeping the thyroid gland operating properly and helping to maintain strong, healthy bones.
Almonds also contain magnesium, which eases anxiety, stabilizes mood, decreases the release of the stress hormone cortisol, which is known to disrupt sleep and promote the increase of abdominal fat, and prevents metabolic changes that may contribute to heart attacks and strokes. Magnesium also helps us to metabolize carbohydrates and influences the release and activity of insulin.
Almonds--Nature's Carb Insurance
Exciting studies from Canada help to explain, at least in part, how almonds curb appetites and decrease the negative effects of eating foods with a high glycemic index.
A team at the University of Toronto reports that eating almonds can decrease our glycemic (blood-sugar) and insulin responses to high-carbohydrate meals (Jenkins DJ, et al., 2006), the factors that increase appetite. This finding is very exciting because if we decrease these responses, we will decrease appetite along with AGE formation.
As study co-author Cyril Kendall said, "Almonds have already been found to reduce LDL cholesterol levels and contain a variety of important nutrients. This new research shows that incorporating almonds into the diet may help in the management of blood glucose levels and the onset of such illnesses as diabetes, while promoting a healthy heart."
Remember this key fact: AGE formation is directly related to high blood glucose levels.
The researchers recruited 15 healthy volunteers (seven men, eight women) and tested the effects of five meals, eaten on five different occasions, on the levels of glucose, insulin and antioxidants in their blood. The subjects ate two control meals that included bread, and three test meals: almonds and bread, parboiled rice and instant mashed potatoes. All the meals had identical carbohydrate, fat and protein content. Butter and cheese were used to adjust the proportions of each.
The almonds and bread meal included 60 grams (two ounces) of almonds.
As expected, the glycemic indices (rises in blood sugar) following the rice meals and almonds-added meals were much lower than the indices following the potato meal: glycemic indices of 38 and 55 versus 94, respectively.
In the meals that contained the almonds, the researchers also noted that there was a reduction in the markers of free radical damage in the volunteers' blood, attributed most likely to the very high antioxidant content of almond skins.
As the authors wrote, "These actions may relate to mechanisms by which nuts are associated with a decreased risk of CHD [coronary heart disease]."
It might not always be practical to consume two ounces (about a handful) of almonds with every high-carb meal, but that isn't the point. Instead, the purpose of the study was to see whether almonds are anti-glycemic, and they certainly proved to be that. And as we have learned, anti-glycemic is also anti-AGEs.
So add a few almonds to the dietary picture when you can. This is especially important if you eat a meal that has high glycemic carbs, such as bread, pasta, potatoes, baked goods, and so forth.
Besides being a healthier and tastier breadcrumb substitute, you can add sliced or chopped almonds to green beans for the classic green beans almandine. I also add almonds to stir-fries and salads; sprinkle them on old-fashioned oatmeal, salads or yogurt; and enjoy them with an apple and a slice of cheese as a snack. Raw, organic almond butter is also a healthier and better-tasting alternative to peanut butter.
As an active researcher, I welcome your comments and suggestions.
]]>The Dieter's Dilemma Part 2: Sabotage Secrets Revealedtag:www.huffingtonpost.com,2009:/theblog//3.2863562009-09-15T12:28:30-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/Sports Illustrated or the Victoria's Secret catalog, but I can promise that many of your weight problems are not your fault!
Some scientists and researchers believe that many of the health problems of today are caused by our departure from the hunter-gatherer diet, which consisted of nuts, seeds, berries, wild greens, roots, fruits, fish, fowl and game. This is a fascinating theory and I agree with the premise that natural, unprocessed foods are always the best choices.
Go Green and Lean with Grass-Fed
One serious sabotage agent of our diets is the switch from grass-fed beef to grain-fed. Researchers have found that grass-fed beef contains two newly discovered "good" fats and more beta carotene, vitamin E and folic acid. These health benefits decline significantly with even three months of grain feeding, even if the grain is organic. Cattle that eat grass and live a "pastoral" life in the pasture produce beef and milk that is rich in conjugated linoleic acid (CLA). Corn-fed beef has no CLA at all. CLA is also a powerful aid in the prevention and treatment of obesity. With the motive of saving money (corn is really inexpensive) at the expense of health, we are now in the midst of an obesity epidemic. Grass-fed meat is rich in CLA, which decreases body fat, especially in the area of the abdomen. My favorite is from the Stannard Farm in the beautiful rolling hills of Benson, VT. Here the cows enjoy the pure Vermont air and water and spend their lives eating the rich, emerald-green grass that helps give Vermont its nickname of the Green Mountain State. For more information, visit Bob and his farm online at www.vermontnaturalbeef.com.
Frankenfoods
To be healthy and maintain normal weight, we need all of the food groups -- but not those that come from the laboratory.
Speaking of the laboratory, it was here that one of the greatest diet sabotages known to humankind was created: high-fructose corn syrup (HFCS). As you will discover, HFCS has a direct impact on the appetite, directly contributing to overeating. The introduction of this highly glycemic sweetener in the 1970s has, in my opinion, a direct corollary to the rise in obesity in both children and adults. Prior to the 1970s, popular soda drinks such as Coke and Pepsi were made with pure cane sugar. The average bottle of soda was six ounces. In the ensuing decades as we and our meals have become "super-sized," an average can or bottle of soda holds 12 ounces and a large soda can contain 32 ounces or more.
HFCS is used in a tremendous variety of products because it is significantly cheaper than cane sugar. Many nutritionists and experts believe a host of serious health problems are arising from the use of this cheap, plentiful, pro-inflammatory substance. And this is just the tip of the iceberg.
The April 2004 issue of the American Journal of Clinical Nutrition reported that the consumption of HFCS increased 1,000% between 1970 and 1990, far exceeding the changes in intake of any other food or food group. HFCS now represents 40% of caloric sweeteners added to foods and beverages and is the sole caloric sweetener in most soft drinks in the United States. Sweetened beverages (and they are ubiquitous--even in the health food store) set us up for caloric over-consumption.
Weight Gain and Wrinkles
According to the December 2005 issue of Alternative Medicine Review, fructose promotes the formation of toxic advanced glycation end-products (AGEs). This is the glycation I often write about, which degrades the collagen in our skin, resulting in deep wrinkles, and which is implicated in the complications of diabetes and in the development of atherosclerosis. In addition, excessive fructose consumption may be responsible in part for the increasing prevalence of obesity, diabetes mellitus and non-alcoholic fatty liver disease.
High-Fructose Corn Syrup--Upsetting the Appetite Applecart
When we consume simple sugars such as HFCS, we are causing an immediate pro-inflammatory spike in our blood sugar. Unlike glucose, however, fructose does not stimulate insulin secretion or enhance leptin production--key hormones that regulate the appetite. Because insulin and leptin act as signals to the brain for the regulation of food intake and body weight, the ability of fructose to bypass these mechanisms may contribute to overeating. In short, the body's natural checks and balances are thrown out of balance. Fructose bypasses the natural mechanisms that prevent overeating and actually makes the body think it is still hungry -- even after eating a large meal.
This is because the digestive and absorptive processes for glucose and fructose are different. Also, when we consume large amounts of fructose, which is basically an unregulated source of fuel for the liver, it is converted to both fat and cholesterol. Fructose also significantly raises triglycerides. As Perricone readers know, I am no advocate of sugar--in fact, sugar is toxic. But the effects of fructose, particularly in the form of high-fructose corn syrup, are an even more significant cause for alarm. (I am not talking about the naturally occurring fructose found in fresh fruit.)
If you find that your attempts to eat less are continually being sabotaged, look closely at all of the foods in your cupboard and refrigerator. Chances are, if it is a processed food, HFCS is a key ingredient. And if that is the case, you now have a sterling opportunity to permanently eliminate a key contributor to the dieter's dilemma.
As an active researcher, I welcome your comments and suggestions.
]]>Love at First Bite! Dr. Perricone's Top Ten Foods to Enhance Your Sex Lifetag:www.huffingtonpost.com,2009:/theblog//3.2726732009-08-31T10:28:20-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/
Healthy fats are vital to hormone production, and a healthy sex life is all about the hormones. Here is a short list of some wonderful foods that will go a long way in enhancing your sex life as well as your overall sense of happiness.
1. Wild salmon and other cold water fish (sardines, herring, trout, anchovies, etc,) high in omega-3 fats. In fact, if you want just one food group guaranteed to help increase overall health and sexual stamina then these fish are for you. Omega-3's are critical to the brain and nervous system. They will also improve mood, increase sense of well-being, fight depression, give you glowing radiant skin and improve memory and brain power.
2. Watermelon -- Watermelon is rich in l-citrulline, an amino acid that helps improve blood flow.
L-citrulline supports the body in optimizing blood flow through its conversion to L-arginine and then nitric oxide. Nitric oxide is involved in vasodilatation (dilation of the blood vessels). Low levels are associated with mental and physical fatigue and sexual dysfunction.
Like Viagra, l-citrulline increases blood flow to the sexual organs, without any negative side effects. In fact, some experts are asking "is watermelon the new Viagra?"
3. Extra Dark Chocolate -- contains phenylethylamine, a chemical believed to produce the feeling of "being in love." We all know how good chocolate makes us feel. In fact, a study published in the Journal of Sexual Medicine found that women who enjoyed a piece of chocolate every day, had a more active sex life than those who didn't. Eating dark chocolate stimulates the production of endorphins, resulting in pleasurable feelings and reduced stress. Serotonin, another important neurotransmitter, acts as an anti-depressant and increases our feeling of well-being.
4. Asparagus -- Asparagus is rich in folate, a B vitamin that helps increase production of histamine. The correct levels of histamine are important for a healthy sex drive in both men and women.
5. Oysters -- Oysters are extremely rich in zinc, essential for testosterone production and the maintenance of healthy sperm. And even though women have much less testosterone than men, it also plays a key part in the female libido.
Oysters also boost dopamine, a hormone which results in increased libido in both men and women.
6. Blueberries. When it comes to boosting dopamine levels, blueberries rule. Blueberries allow the body a greater ability to release dopamine, an energizing, stimulatory neurotransmitter. Blueberries also protect us from the loss of dopamine cells normally seen with aging. By increasing brain energy production and maintaining youthful brain function, dopamine exerts an extremely important anti-aging effect. And, since dopamine decreases as we age, blueberries become even more important as we get older.
7. Pumpkin seeds -- Like oysters, pumpkin seeds are also extremely rich in zinc, and extremely healthy for the male prostate gland. Don't underestimate the power of zinc when it comes to a woman's sex drive.
One study found that pumpkin seeds are also a great libido booster. Pumpkin seeds are also rich in omega 3 essential fatty acids, which act as a precursor of prostaglandins--hormone-like substances important for sexual health.
8. Garlic --garlic contains allicin, a compound thought to increase blood flow to the sexual organs. Some experts believe that garlic is a very powerful aphrodisiac--but it doesn't work overnight. They recommend taking capsules or eating garlic daily for about a month to reap its remarkable benefits.
9. Avocado--rich in folic acid for increased energy product and healthy fats to improve mood and sense of well-being.
10. Peanuts--especially for men-- Studies show that the amino acid L-Arginine is helpful for improving sexual function in men. L-arginine is used to make nitric oxide, which relaxes blood vessels. Preliminary studies have found that L-arginine may help with erectile dysfunction because it relaxes the blood vessels. Peanuts are a rich natural source of L-arginine.
]]>10 Dirty Little Secrets About Body Fattag:www.huffingtonpost.com,2009:/theblog//3.2562962009-08-12T12:03:22-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/ The Truth About Body Fat
This past decade has seen a turn around in the way scientists regard white adipose tissue - better known as body fat--perhaps two of the most dreaded words of our generation. There are many theories as to why so many people are afflicted with excess body fat today, when twenty or thirty years ago this was not the case. Instead of feeling guilty and depressed, we need a basic understanding about the danger of excess body fat and be vigilant in our food choices.
In future blogs I will explain the role of today's food purveyors and their role in both creating and exacerbating the problem, because in the 1950's and earlier, excess body fat and obesity were the exception and not the rule. In many ways, it is not your fault. We have been designed to be Strasbourg geese on purpose, with devastating effects on our heath and our health care system.
Dirty Secret # 1
There are two types of fat: Sub-cutaneous (under the skin) and visceral (found in the abdomen and surrounding vital organs). Visceral fat is of greatest concern because it surrounds vital organs and is metabolized by the liver, which turns it into blood cholesterol. Consuming large amounts of saturated fat and/or performing little physical activity results in high stores of visceral fat.
Dirty Secret # 2
We now know that body fat is not just an inert deposit of fat cells, stored as the result of overeating. These areas of fat storage are actually an active endocrine organ.
Dirty Secret # 3
Body fat produces hormones, as does our pancreas, thyroid, parathyroid, adrenals, pineal, pituitary and testes/ovaries, the organs that comprise the endocrine system. These secreted hormones, known as adipokines, can contribute to systemic, low-grade, chronic inflammation
Dirty Secret # 4
Body fat, as a group of cells, communicates with other organ systems such as the brain, the liver, the bone marrow, skeletal muscle, the adrenal cortex, the sympathetic nervous system and the complete immune system.
Dirty Secret # 5
This agglomeration of fat cells, now an active endocrine organ, has the unique distinction of being the only endocrine organ to send pro-inflammatory and destructive signals to all organ systems, creating a spectrum of problems in every organ system, from bone growth to sexual reproduction.
Dirty Secret # 6
Body fat directly impacts appetite, energy expenditure, and our immune system.
Dirty Secret # 7
Body fat itself controls how much body fat is going to be stored, and the greater amount of fat we have stored, the greater its negative influence on the entire body; an extremely destructive, inflammatory influence.
Dirty Secret # 8
A large storage of body fat can be so overwhelming to the system that the fat cells have to secrete hormone-like substances to increase blood vessel growth necessary to feed the accumulation of fat.
Dirty Secret # 9
Blood vessel growth cannot keep up with the rapidly growing mass of fat cells, which then begin to become oxygen-starved. These oxygen starved cells start releasing inflammatory chemicals to further trigger blood vessel growth.
Dirty Secret # 10
When we are obese there is a constant exchange of fat for muscle.
The Alpha and Omega
The truth about body fat reads like a frightening 1950s pulp science fiction story, like Steve McQueen's memorable debut film The Blob. But in fact, the title to this real-life horror tale is The Perricone Weight Loss Diet (Ballantine Books 2006)--and although there is plenty of science, there is no fiction about it.
This is why it is critical to take a powerful anti-inflammatory approach to dieting. It is the inflammatory chemicals, such as NfkB, that block the effects of insulin -- whether it is to metabolize blood sugar or to nourish muscles with amino acids.
Excess insulin and high blood sugar put a lock on body fat, ensuring that that fat is going nowhere. Avoid pro-inflammatory sugary, starchy foods and beverages, body fat's greatest allies. The high omega-3 content found in wild salmon, anchovies, sardines and other cold water fish, along with fish oil capsules, will help eliminate this toxic fat. Their essential fatty acids have tremendous anti-inflammatory properties and are key in sensitizing our cells to insulin. Omega-3 EFAs also inhibit the production of the enzyme fatty acid synthase, which plays a role in the storage of calories as body fat.
Alpha lipoic acid, a powerful anti-inflammatory nutrient accelerates the removal of glucose from the blood stream, improves insulin function and decreases insulin resistance, making it another critical strategy in the fight against body fat.
Chromium is also critical in controlling and reducing body fat. It effectively lowers blood sugar and insulin levels--the key to the anti-inflammatory weight loss diet. Chromium helps decrease inflammation, thereby unlocking the enzymes that aid in fat metabolization, while normalizing blood lipids such as triglycerides and cholesterol, increasing levels of the 'good' HDL cholesterol and lowering total cholesterol and triglycerides, making it cardio-protective.
The general population of the United States is deficient in chromium--and low levels of chromium are associated with type 2 diabetes and cardiovascular disease. Studies have also been published noting that increased consumption of sugar depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinaemia (too much blood sugar, too much insulin).
As an active researcher, I welcome your comments and suggestions.
]]>What Men Wanttag:www.huffingtonpost.com,2009:/theblog//3.2499232009-08-03T14:16:13-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/Dear Dr. Perricone,
I have followed the Perricone Prescription on & off since my mother-in-law gave me the book. How do you feed a 6'4" and 220 lbs. man this kind of diet? I know he would feel better so any suggestions on how to slowly change his diet would be appreciated. What other foods or recipes are there, & salmon is not one of his favorites is there an alternative?
Thanks for your help!
Nora
I often get asked this very question. Since I have a number of celebrity patients, many people think that the Perricone anti-inflammatory diet is geared toward women -- especially actresses and models. But men often crave foods that they perceive to be more satisfying -- especially a big, juicy steak.
However, while eating a lot of fish and fresh fruit and vegetables is ideal for creating beautiful skin and eliminating body fat, in essence it does much more, making it ideal for men as well. In fact, if your goal is a physique that rivals Matthew McConaughey, Brad Pitt, Usher, Taye Diggs, Christian Bale, David Beckham or Mark Wahlberg, then following the Perricone program is for you. As you will discover, the good news is that you don't have to forgo that steak to keep your diet from being pro-inflammatory and thus, age-accelerating.
Keep on the Grass
Most men that I know enjoy eating red meat. But they are told to steer clear (no pun intended) because of high levels of pro-inflammatory saturated fats. However, there is a healthy alternative to the meat found on most grocery store shelves, and that is 100% grass-fed, pasture-raised beef and lamb. When it comes to lamb, all New Zealand and Australian lamb is grass-fed. When it comes to beef, we have to be a little more creative -- but just about every state in the union has farms that raise beef on grass and hay as opposed to grain. Here in New England, The Stannard family farm in beautiful Benson, Vermont is a great resource and will deliver, for more information visit them at www.vermontnaturalbeef.com. Other sources can be found on www.eatwild.com.
Part of the rise in obesity can be attributed to the changes in the way we raise beef and other animals. Grass-fed beef is up to three times leaner than grain-fed beef, and can have up to 15 fewer calories per ounce than meat from a grain-fed cow. Grass-fed meat also provides more balanced omega-3s and omega-6 fatty acids, which help guard against a variety of ailments.
Like wild salmon, grass-fed beef is an excellent source of high quality omega-3 essential fatty acid, as well as conjugated linoleic acid (CLA). CLA is a fatty acid that has number of health benefits. But because of the dietary change from grass to grain, levels of CLA dramatically decreased in meat and dairy products. In addition to the antioxidant, anti-inflammatory and insulin-sensitizing actions of CLA, many studies show that CLA helps prevent muscle loss and weakness associated with aging and disease.
Safety Profile
Researchers have also compared key antioxidants in meat from pasture-fed and grain-fed cattle. The grass-fed meat was higher in vitamin C, vitamin E and folic acid. It was also ten times higher in beta-carotene. These health benefits decline significantly after just three months of grain feeding, even if the grain is organic.
In an article published in the magazine Mother Earth News, Jo Robinson, author of Pasture Perfect stated: "
. . . . mad cow disease has never been found in grass-fed beef, which is also far less likely to contain dangerous E. coli bacteria. Grass-fed beef has "no extra hormones and no traces of antibiotics and is both cleaner and more wholesome than ordinary beef by far." Feedlot cattle may eat ...all kinds of products in addition to grain, including chicken manure, chicken feathers, newsprint, cardboard and municipal garbage waste.
I also recommend organic, free range chicken, and organic omega 3 eggs from free-range chickens.
Many people feel that spending a little more on organic foods is not worth it -- but the health benefits are both immediate and long-term.
With the re-introduction of pasture-raised beef and free-range chickens, we can now eat more like our grandparents and earlier generations -- a time when obesity, diabetes, cancer, Alzheimer's and many other diseases were much less prevalent.
In creating the anti-inflammatory diet, I have discovered that the greatest gift I can give my readers and viewers is permission to eat healthy and delicious food.
As as avid weight lifter and runner since the age of 16, keeping body fat down, while maintaining muscle mass has been an important goal. This applies to both men and women, because as we age we gain 10 lbs. of fat and lost 5 lbs. of muscle with each decade.
We can reverse this trend, and it starts with the foods we eat. Every day we need to make sure that our diet includes the following:
• high-quality protein, like that found in fish, shellfish, poultry, grass-fed beef and lamb and tofu;
• low-glycemic (will not provoke a glycemic response when consumed in moderation) carbohydrates including colorful fresh fruits and vegetables and whole grains such as old-fashioned oatmeal, legumes such as beans and lentils;
• healthy fats, such as those found in cold water fish (especially wild Alaskan salmon, halibut, sardines, herring, anchovies, etc.), nuts, seeds, and olive oil
• 6 - 8 glasses of pure spring water per day.
• Anti-oxidant rich beverages such as green tea
As an active researcher, I welcome your comments and suggestions.
]]>The Dieter's Dilemmatag:www.huffingtonpost.com,2009:/theblog//3.2461442009-07-28T17:47:20-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/
The average American, adult and child alike, are bombarded with corn-fed beef, high fructose corn syrup, refined sugars and starches and dangerous transfats. Even that ubiquitous jar of peanut butter is guilty, harboring a hefty dose of hydrogenated fats.
The trouble with these foods is they sabotage even the most dedicated dieter because they encourage the storage of body fat by being pro-inflammatory. Maintaining a healthy weight is not about your daily intake of fat -- and it is not about cutting out the carbs. It is about something most people have no conception of -- the connection between inflammation and body fat (and the fact that one is never present without the other).
As the August 2009 issue of Allure reports in "The fashion insiders diet," people, especially women, in this industry are basically starving themselves. This is not new -- the pressure on celebrities is extreme. In fact, many extremely talented and beautiful women and men have suffered from eating disorders, which they have fortunately overcome and shared their story to help others. These include Kate Beckinsale, Princess Diana, Audrey Hepburn, Kate Winslet, Elton John and Jessica Alba.
Starvation diets mean that you not only lose body fat, you lose muscle mass. On the other hand, the incredible beauty and power of the anti-inflammatory diet leads to a rapid loss of body fat without losing the muscle mass -- a detrimental by-product seen in all other weight-reducing diets.
As many readers of my earlier books know, the original anti-inflammatory diet is both a powerful anti-aging, disease-fighting tool and the secret to clear, wrinkle-free skin. It was not specifically designed for weight loss. However, once I realized that people who needed to lose weight were rapidly losing it on this eating plan, I recognized a whole new world of potential for the overweight man or woman -- whether he or she needed to shed a mere 10 pounds or was morbidly obese. This actually inspired me to write an entire book, Dr. Perricone's Weight Loss Diet, filled with recipes, meal plans and proven tips to reduce body fat without going hungry or feeling deprived and depressed.
Follow these simple rules to shed the body fat, maintain the muscle and enjoy eating healthy, delicious food without the fear of weight gain.
Every meal or snack must include: protein, low-glycemic carbs, essential fatty acids.
Always eat your protein first. Reach for that shrimp cocktail or smoked salmon appetizer first, which helps suppress your appetite. Proteins are digested much more slowly than carbohydrates -- even carbohydrates that are high in fiber. Also protein is neutral in terms of its effect on blood sugar.
Save the fresh fruit for the end of the meal. This way, you will prevent the natural sugars found in the fruit from causing a spike in blood sugar. Our goal is to avoid spikes in blood sugar which trigger insulin release. Remember this fact: insulin release = stored fat!
Eat salmon and take fish oil. The incredible anti-inflammatory power of omega-3 essential fatty acids found in high fat fish and in fish oil will reduce inflammation in all organ systems, accelerate the loss of body fat, stabilize blood sugar levels and lower insulin levels.
Switch from corn-fed beef to grass-fed beef, which provides more balanced omega-3s and omega-6 fatty acids, as well as CLA. In addition to the antioxidant, anti-inflammatory and insulin-sensitizing actions of CLA, many studies show that CLA helps prevent muscle loss and weakness associated with aging and disease. Grass-fed beef is now much more widely available. In New England, The Stannard family farm in beautiful Benson, Vermont is a great resource and will deliver, for more information visit them at www.vermontnaturalbeef.com. Other sources can be found on www.eatwild.com.
Don't forget to eat a lot of fresh vegetables and fruit. Their anti-inflammatory properties cannot be overstated
When you fall off the wagon and eat sugars or starchy foods, reach for the alpha lipoic acid capsules to help counter the effects.
As an active researcher, I welcome your comments and suggestions.
]]>How Sweet It Is: Good News About Chocolate and Cocoatag:www.huffingtonpost.com,2009:/theblog//3.2307782009-07-13T17:47:25-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/
I am happy to report that one of life's greatest pleasures is actually rich in heart-healthy antioxidants. A number of scientific studies have found that extra dark chocolate, containing 80 percent cocoa solids or more, is uniquely high in potent, heart-healthy flavon-3-ol antioxidants. Polyphenols identified in the cocoa bean include several different catechins, as well as procyanins, anthocyanins, and flavone and flavonol glycosides. In fact, cocoa contains double the flavon-3-ol anti-oxidant content of red wine, and five times that of green tea.
Sweet Smarts
These antioxidants are extremely protective not only to the heart but also to the brain, (both cardio and neuro-protective). Recent studies looking at the protection of neuros in vitro, found that they were more protective than other antioxidant in preserving brain cells.
Mood Food
Chocolate is also a source of several mood-elevating constituents, including tryptophan (precursor to serotonin), anandamide (a natural brain chemical very similar to the cannabinoids in marijuana), theobromine (far milder cousin to caffeine), phenylethylamine and magnesium. While the amounts of each of these potentially mood-elevating appear too small to affect most people's mood significantly, the combination can and does produce feelings of elation, even ecstasy, in some sensitive individuals.
Cocoa butter is a heart-healthy fat that does not raise cholesterol levels. It actually contains a variety of healthy fatty acids, including stearic Acid (35%), oleic acid (Omega-9) 35%), palmitic acid (25%), and Linoleic Acid ((Omega-6) 3%). Oleic acid is also found in extra virgin olive oil and may actually raise the levels of good HDL fats in the blood.
The antioxidants in cocoa can also help improve immune function and reduce the inflammation of blood vessels. Other benefits of chocolate include:
• Potentially lowers levels of LDL or "bad" cholesterol
• Decreases platelet "clumping" in our blood vessels
• Regulates immune response
• High levels of phenolics -- powerful antioxidants that fight the cell damage that leads to chronic conditions such as cancer and heart diseases
• When combined with the right amounts of sugar (i.e., very little) and (good) fat, chocolate boosts levels of endorphins and serotonin - the brain's "feel-good" chemicals
• Dark chocolate contains high levels of chromium, a substance that has been proven to control blood sugar
The darker the chocolate, the greater the cocoa content and thus, the higher the health-promoting flavonoid content. Milk chocolate does not have the same benefits, as the chocolate is adulterated with dairy and other ingredients.
Pure unsweetened cocoa powder is the finest way to enjoy the benefits of chocolate. Sprinkle it on yogurt and/or berries, and try Mexican mole sauces for a delightful way to enjoy chocolate during the main course.
Look for high quality chocolates with their main ingredients being cocoa butter and cocoa solids. These include Lindt and Ecco Bello. Lindt Excellence offers an 85% cocoa dark chocolate bar, one serving (2/5 of a bar) has 8 grams of carbohydrate, 4 grams of protein, and 3 grams of fiber. Ecco Bella makes an organic dark chocolate bar with cranberry seed oil for omega-3 fatty acids, plus blueberry extract, and the powerful antioxidants, lutein, lycopene, and astaxanthin. My personal favorite is Vital Choice's organic extra dark chocolate www.vitalchoice.com, which are crafted from the best raw, non-Dutched cocoa for superior antioxidants and flavor. Their raw-cocoa chocolate retains the potent antioxidants that are missing in most brands. Enjoy this 80% organic extra dark chocolate plain, or with organic hazelnuts or wild-crafted blueberries.
As long as we choose the right form of chocolate and enjoy it in moderation (one to two ounces per day), there is no reason why we must give up this aptly named "food of the Gods." But, remember, if on a weight loss program we may want to limit our indulgence to once or twice a week until we have achieved our desired results.
]]>The Top 10 Weight Loss Supplementstag:www.huffingtonpost.com,2009:/theblog//3.2276182009-07-08T11:16:26-04:002013-03-13T15:06:06-04:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/ A little help from our friends
But sometimes we need a little extra help, and here is where the right nutrients can make a difference. A young cell is characterized by its energy production, just like a young body. As we age, our physical output decreases. To this end, I have looked for methods to increase energy, naturally and safely, at the cellular level. This has led me to a number of nutrients that work in a special way to enhance the loss of body fat, preserve muscle mass and regulate levels of blood sugar and insulin -- key attributes of a healthy, young body, regardless of chronological age. They will also promote beautiful, healthy, youthful-looking skin. Here are ten of my favorites:
1. Alpha Lipoic Acid (ALA)
Alpha lipoic acid, often referred to as 'the universal antioxidant," is a potent antioxidant and anti-inflammatory found naturally inside of the energy producing portion of the cell known as the mitochondria. Alpha lipoic acid enhances our ability to metabolize food into energy. ALA is a unique antioxidant because it is both fat and water soluble. This means it can go to all parts of the cell, including the lipid (fat) portions such as the cell plasma membrane, as well as the interior of the cell (known as the cytoplasm) where water soluble chemicals reside.
2. DMAE (dimethylaminoethanol)
DMAE is a naturally occurring nutritional substance with powerful anti-inflammatory properties; it is found in fish including wild Alaskan salmon, anchovies and sardines. DMAE is important in the production of neurotransmitters, which are essential in the communication from one nerve to another and between nerves and muscles. Taking DMAE as a supplement will not only improve your cognitive function by improving memory and problem-solving ability, it will help increase skin firmness and muscle tone -- important for anyone on a weight loss or anti-aging program.
3. Glutamine
Glutamine is the body's most abundant amino acid. It plays an important role in keeping the muscles functioning properly and helps reduce muscle deterioration. Glutamine literally drives muscle-building nitrogen into the muscle cell where it is synthesized for growth. It is also converted into glucose when the body needs more energy. When the body is in a highly inflammatory state, it breaks down our muscle tissue to get the extra glutamine needed, resulting in muscle mass loss.
4. Carnitine
Carnitine and its derivative, acetyl L-carnitine, are two of the most important nutrients for weight loss. Carnitine is critical for energy formation and an active metabolism. Carnitine transports the fatty acids from our blood into the cell for this energy production. Thus, for carnitine to have optimum effect, we must have adequate essential fatty acids, such as omega 3's, present in the diet.
5. Acetyl L-carnitine
Acetyl L-carnitine acts as an antioxidant, a natural anti-inflammatory that enhances the affects of the other antioxidant systems within the body. These anti-inflammatory properties protect the cell plasma membrane (the cell's first line of defense) and prevent the conversion of arachidonic acid into pro-inflammatory chemicals. Although exercise will naturally increase our levels of acetyl L-carnitine, if we are obese, over thirty or have other health problems, it will not raise them to therapeutic levels, therefore supplementation is necessary.
6. Coenzyme Q - 10
Coenzyme Q-10, also called ubiquinone, is a powerful antioxidant/anti-inflammatory with many benefits for treating and preventing obesity. It acts similarly to acetyl L-carnitine in that it assists in energy production within the mitochondria. CoQ10 enhances the metabolism, giving us greater energy and endurance, a greater ability to lose body fat, preventing the energy decline seen in aging cells. CoQ10 also maximizes the burning of foods for fuel, helping to normalize fats in our blood.
7. Conjugated Linoleic Acid (CLA)
Conjugated linoleic acid is a fatty acid found in many of the foods we eat. At one time, beef and lamb were exceptional sources; however when their diet was changed from grass to grain, levels of CLA dramatically decreased in the meat and dairy products. CLA has powerful antioxidant/anti-inflammatory activity. It decreases body fat, especially in the area of the abdomen and helps block the absorption of fat and sugar into fat cells (adipocytes). It also helps the insulin receptors remain intact, thus increasing insulin sensitivity.
8. Chromium
Because Chromium is an essential nutrient for normal sugar and fat metabolism, it is critical in our effort to control and reduce excess body fat. Chromium supplementation effectively lowers blood sugar and insulin levels and can also increase levels of the 'good' HDL cholesterol. This lowers total cholesterol and triglycerides, thus playing a key role in regulating appetite, reducing sugar cravings, and lowering body fat.
9. Gamma Linolenic Acid (GLA)
Gamma linolenic acid is an important omega-6 essential fatty acid. The average American diet causes a deficiency of GLA because of the large amounts of trans fatty acids, sugar, red meats and dairy products. The body rapidly converts GLA into dihomo-gamma-linoleic acid, the precursor of prostaglandin E1, a powerful anti-inflammatory hormone-like compound that helps to regulate inflammation, blood pressure, and many other bodily processes.
10. Maitake Mushroom Extract
Studies show that maitake mushroom extract enhances insulin sensitivity for controlling blood sugar levels and may serve as a safe and reliable weight loss supplement -- even without additional behavior modifications, such as decreased caloric intake and increased exercise. It is established as a powerful tool in preventing a dangerous quartet of metabolic imbalances that increase our risk of cardiovascular disease and diabetes called Metabolic Syndrome. Metabolic Syndrome consists of high blood pressure, elevated levels of insulin, excess weight (especially around the abdomen), and dyslipidemialow, or low levels of HDL (good) cholesterol, high levels of LDL (bad) cholesterol, and high levels of triglycerides.]]>7 Deadly Sins of Skin Agingtag:www.huffingtonpost.com,2009:/theblog//3.2109992009-06-09T14:00:04-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/
My educated guess is that they scrupulous avoid committing these 7 deadly sins:
1. Pro-Inflammatory foods (sugar and starches)
Foods can be pro-inflammatory or anti-inflammatory. Pro-inflammatory foods promote wrinkles, disease, accelerate aging and cause the storage of body fat. Pro-inflammatory, sugary, starchy foods causes a loss of radiance, dark circles under the eyes, loss of tone, increased lines and wrinkles, loss of facial contours, increased puffiness and pore size. These foods also exacerbate acne, which is a systemic, inflammatory disease. Sugars and starches rob your youth, health, and beauty.
2. Excessive exposure to the sun
We need to get some sun to absorb Vitamin D and keep our bones strong and healthy. But baking in the sun will cause:
Loss of elasticity
Thinner, translucent-looking skin
Wrinkles
Dry, rough, leathery skin
Broken capillaries
Freckles
Liver spots
Spots or blemishes
Skin Cancer
3. Stress
Stress is a highly destructive, pro-inflammatory and pro-aging force. Stress causes hormonal changes, altering cellular function in vital organs, including skin.
Stress causes the release of the hormone cortisol. Large amounts of cortisol circulating in our blood streams for extended periods, is toxic. Brain cells are extremely sensitive to the effects of cortisol. High levels of cortisol cause brain cells to die, can destroy your immune system, shrink vital organs, decrease muscle mass, and cause thinning of the skin. Thin skin accelerates skin wrinkling, and causes blood vessels under skin to be more prominent.
4. Smoking cigarettes/Exposure to secondhand smoke
Cigarette smoke is highly damaging and aging to skin. When we inhale just one puff, over a trillion free radicals are produced in our lungs. This triggers an inflammatory response in all organs including skin. White blood cells, which line our arteries, are activated, predisposing us to heart disease. Cigarette smoking depletes skin of oxygen and vital nutrients. Tobacco also acts as a vasoconstrictor, (constrictor of blood vessels), reducing blood flow to an area, and temporarily raising blood pressure. Reduced blood flow to the skin results in a gray, pallid, lifeless and unhealthy-looking complexion. Smoking also causes dry, leathery looking skin, premature deep lines, wrinkles and loss of radiance.
5. Excess alcohol
People think that alcohol is bad because it dehydrates the body. They assume that increasing water intake will counteract this. Unfortunately, alcohol creates inflammation throughout the body including the skin, resulting in effects that far outlast dehydration. The metabolites of alcohol are molecules known as aldehydes. Aldehydes cause cellular damage.
Alcohol causes small blood vessels in the skin to widen, allowing more blood to flow close to the skin's surface. This produces a flushed skin color and a feeling of warmth which can lead to broken capillaries on the face. The alcohol-induced dehydration also makes the skin more prone to fine lines and wrinkles.
Dullness, enlarged pores, discoloration, sagging and lack of resilience are some of the short and longer term effects. Because alcohol alters blood flow to the skin, it will create an unhealthy appearance that lasts for days. An occasional glass of red wine can confer some health benefits. But moderation is key. Too much alcohol is highly destructive.
6: Lack of sleep
A good night's sleep will ensure that you awake refreshed, looking radiant and youthful. Adequate sleep is vital to avoid eye area puffiness and maintain vibrant skin. Sleep turns down the negative effects of cortisol and the "bad" neurotransmitters, like epinephrine and norepinephrine that can be elevated during stress. Growth hormone, the youth hormone is released during sleep. The hormone melatonin is also released, which has a positive effect on the immune system and the skin. Sleep rebuilds energy reserves and regenerates the body as our cells undergo repair. Inadequate sleep leads to unwanted weight gain and a craving for fat-laden, carbohydrate-heavy foods.
People who exercise enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer.
7. Lack of exercise
Mountains of studies prove that exercise takes off pounds, reduces heart disease, lowers blood pressure, improvise mood, solves sleep problems, and cuts risks of certain cancers. Exercise also ensures beautiful skin. Exercise benefits the skin in much the same way that it improves bone and muscle quality. Without regular activity, bones become fragile and muscles atrophy. When the skin of regular exercisers is examined, the impact of their high fitness levels is clearly apparent. The skin is thicker, has more and healthier collagen, the fibers that give the skin its strength and flexibility. Exercise increases circulation and gives the skin a healthy and radiant glow.
]]>Barbecue Your Way to Beautiful Skintag:www.huffingtonpost.com,2009:/theblog//3.2062172009-05-21T18:19:28-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/
One of the joys of summertime is the barbecue. Nothing tastes better than food cooked outdoors over an open fire. But cooking muscle meats and other protein foods at high heats can create carcinogenic chemicals called heterocyclic amines (HCAs). In addition, Advanced Glycation End Products (AGEs) are also created. The more AGEs we have, the more oxidative stress in our bodies, accelerating aging and disease risk in all organ systems, including skin. In fact, AGEs play a key role in both healthy aging and preventing wrinkles and deeply lined, sagging skin.
We can still barbecue and reduce our risk of creating toxins if we follow a few simple rules.
1. Choose lean meat, ideally from grass fed cattle or lamb, fish and free-range poultry; trim any excess fat from meat and remove skin from poultry.
2. Marinate before cooking. By marinating and/or basting most foods prior to or during cooking we can cut way back on the AGEs created. Use vinegar, citrus juice, herbs, spices, red wine and olive oil in your marinades because they have antioxidant properties.
3. Keep your grill clean; remove any build up of charred food.
4. Avoid charring food; remove any charred areas from food before eating.
5. Try poaching food on the grill. Nothing is more delicious that salmon poached in an aluminum foil packet, whether in the oven or on the grill.
Wild salmon is in season and is an excellent barbecue choice. It is also one of the world's most "wine friendly" entrees, working well with crisp whites or more robust reds. For optimum flavor and anti-oxidants, try Pinot Noir or a glass of iced green tea with this dish.
Salmon, Chicken or Tofu Kabobs with a Basting Marinade of Fresh Lime and Rosemary
Makes 4 servings
Ingredients
4 (6-oz. each) skinless-boneless wild salmon fillets, boneless, skinless chicken breasts, or bricks of firm tofu, cut into chunks
4 large white mushrooms
1 medium zucchini sliced
1 large red bell pepper seeded and quartered
1 large onion peeled and quartered
salt
freshly ground black pepper
12 skewers
Note: If using wooden skewers soak in water for at least an hour, so they don't scorch on grill.
Garnishes
lime slices
rosemary sprigs
Basting sauce
1/3 cup chopped shallots
1/3 cup extra virgin olive oil
2 tablespoons Dijon mustard
3 tablespoons fresh lemon juice
2 tablespoons chopped fresh thyme
1 tablespoon grated lemon zest (use organic lemons to avoid the pesticide residues that accumulate in citrus rinds)
Freshly ground sea salt and black pepper to taste
Preparation
· Wash mushrooms; remove and discard stems. Wash peppers and remove seeds.
· Thread vegetables onto skewers. Cook on grill over medium heat for about 10 minutes, turning occasionally and basting with marinade. Grilled veggie kabobs make the perfect accompaniment to our savory skewered salmon, chicken or tofu
· Rinse the fish, chicken or tofu and pat dry. Cut into large cubes suitable for skewering.
· Place the salmon cubes in a shallow baking dish and sprinkle with freshly grated sea salt and pepper.
· Place the marinade ingredients in a small bowl and whisk together until blended.
· Pour the marinade over the fish and marinate for at least 10 minutes.
· Lace the salmon, chicken or tofu onto the skewers and broil (or grill) for 5 minutes, turning once.
· While the fish (et al) is cooking, pour the marinade in a small saucepan and heat it over medium heat.
To serve
Divide the fish among 4 serving plates and spoon some of the heated marinade over each. Garnish each plate with a few lime slices and a sprig of fresh rosemary and serve.
As an active researcher I welcome your comments and suggestions.
]]>Michelle Obama -- The Right to 'Bare' Armstag:www.huffingtonpost.com,2009:/theblog//3.1769872009-03-19T14:33:48-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/
Media attention notwithstanding, Michelle is not the first First Lady to favor sleeveless outfits.
Jacqueline Kennedy-Onassis, perhaps the world's greatest fashion icon, was often photographed wearing sleeveless dresses, as was her sister, another international fashion leader and trend setter, Lee Radizwill.
A quick Google image search of Jacqueline (pre Onassis) Kennedy will show her in a multitude of sleeveless dresses and tops; a flowered sun dress with JFK in Hyannisport, on a trip to India in 1962 with Lee, or in the famous portrait of Jackie, JFK and baby Caroline.
Always the height of classic beauty and style, Jackie's tenure in the White House added a youthful glamor and vibrancy that has not been seen since the 1960's.
Flash forward to 2009. A new decade and a new millennium.
Enter new First Lady Michelle Obama, an icon in the making and, in addition to her more serious endeavors, rapidly becoming the darling of the fashion world. Her every move (and clothing choice) is scrutinized under the microscope, photographed and chronicled by a rapt media who simply cannot seem to get enough. And this includes her penchant for going sleeveless.
At the heart of the matter is not so much the choice of 'baring arms,' but rather the fact that Mrs. Obama has such toned arms to begin with.
Long the bane of the average women, the upper arms are often the first part of the body to show loss of muscle tone. The dreaded 'batwings,' i.e., sagging triceps, cause many women over the age of 35 to eschew sleeveless altogether.
A women's triceps can be notoriously difficult to firm and tone unless you are a dedicated and regular lifter of free weights. Since the triceps make up 2/3 of your arm, they deserve the extra attention needed to maintain muscle mass.
The good news is that there are a number of strategies, in addition to exercise, that help us achieve this goal.
Age-related Muscle Loss
Statistics show that we gain an average of ten pounds of body fat while losing five pounds of muscle mass with each decade -- highly visible in both face and body. Negative changes in our muscle mass, known as sarcopenia, along with the loss of critical bone mass (osteopenia and osteoporosis) also occur. Each and every one of these changes, whether external or internal, is the initial result of damage on a molecular and cellular level.
This damage is triggered by an inflammatory response triggered by free radicals.
The Muscle-Insulin Connection
While this concept might sound alien, to protect from muscle loss we need to regulate our insulin levels. As we age, this becomes a much great challenge because our insulin receptors do not work as well.
If we can prevent wild swings in blood sugar, we can avoid an inflammatory response and thereby prevent our insulin levels from going too high or too low.
· If they are too low, we cannot nourish our muscles and they begin to break down.
· If insulin levels are too high, we put a lock on the body's ability to burn fat for energy, and the body will store the fat instead.
We can avoid these swings by following these simple rules.
1. Do not overate at one sitting. Space meals and snacks evenly throughout the day.
2. As much as possible, eliminate sugars and starchy foods, which actually stimulate appetite.
3. Follow the anti-inflammatory diet of quality proteins, good fats, fruits and vegetables.
4. Add omega-3 essential fatty acids to our diets, which help "sensitize" our cells to insulin. The correct balance of EFAs enables the receptors to respond to even small amounts of insulin, helping us to maintain healthy blood sugar levels and ensuring an adequate uptake of sugar and amino acids into cells to build muscle and minimize fat storage.
5. Add a Niacin Bound Chromium supplement to help preserve muscle mass.
6. Add anti-oxidant rich foods and supplements to your daily diet.
Strong Arm Tactics
Three of my favorite ways to keep upper arms toned are working with free weights in conjunction with either Pilates or yoga.
The end result of following the anti-inflammatory diet will be the prevention of free radical-induced inflammation. There will be a great improvement in our physical appearance, decreased wrinkling and sagging of the skin, increased energy levels, elevated mood, better brain function, decreased body fat, greater muscle mass and stronger bones.
As an active researcher, I welcome your comments and suggestions.
]]>Sun and Tanningtag:www.huffingtonpost.com,2009:/theblog//3.1748442009-03-17T10:39:25-04:002011-11-17T09:02:45-05:00Dr. Nicholas Perriconehttp://www.huffingtonpost.com/dr-nicholas-perricone/
Unfortunately, there is no such thing as a 'safe' tan. To provide color to winter white skin, try tinted moisturizers or self tanners. This is because in addition to the risk of skin cancer, UV radiation (whether from the sun or from a tanning bed) can also cause the following:
· Loss of skin elasticity
· Thinner, more translucent-looking skin
· Wrinkles
· Dry, rough, leathery skin
· Broken capillaries on the face
· Freckles
· Liver spots on the face, back of hands, arms, chest and upper back
· Spots or blemishes on the lower legs and arms
Ultraviolet (UV) rays are a part of sunlight that is an invisible form of radiation. UV rays can penetrate and change the structure of skin cells. Protection from excessive sun exposure is important all year round, not just during the summer or at the beach; UV rays can cause skin damage during any season or temperature. Any time the sun's ultraviolet (UV) rays are able to reach the earth, you need to protect yourself from excessive sun exposure. For many health reasons we do need some sun exposure -- just use moderation and avoid the sun during peak hours between 10 a.m. and 4 p.m. during daylight savings time and 9 a.m. - 3 p.m. during standard time, the most hazardous for UV exposure in the continental United States. UV radiation is the greatest during the late spring and early summer in North America -- and probably very similar in Italy.
2: Which monthly (or weekly, daily) treatment (diet, or topic, or star food, esthetician ) do you suggest before leaving for sea holidays?
This advice is important all the time -- esp. before and after your holidays to counteract any sun exposure. The good news is that new scientific developments show that you can rebuild your body on a cellular level to repair harm caused by sun exposure. To restore your healthy skin...
· Enjoy anti-inflammatory foods. A diet rich in protein, fresh fruits, vegetables and whole grains, and healthy fats like cold-water fish, extra virgin olive oil and nuts will repair your skin from the inside out -- helping to heal signs of aging like puffiness, roughness, and wrinkles.
· Take the healing supplements -- natural anti-inflammatories that'll give you smoother, younger skin. Try any -- or all -- of these: 200 mgs of alpha lipoic acid (100 mgs. at breakfast and again at dinner); 500 mgs of vitamin C ester, 50-100 mgs of DMAE, 100-250 mgs of GLA, and 1000 mgs of omega-3 three times per day.
· Apply the right creams. Any skin cream with high levels of DMAE, Vitamin C Ester and Alpha Lipoic Acid will help heal sun damage. You can try my Advanced Face Firming Activator day treatment and complement it with Concentrated Restorative Cream as your night treatment. You may ask your dermatologist for prescription Retin-A, which revives depleted collagen and elastin caused by sun damage and restores youthful skin.
3: What is advised to do during sun exposure? Is it suggested to drink a lot of water or to eat some special foods?
See the answer to question #2 and also stay well hydrated, wear sun screen, a hat and cover up during.
4: After the sun exposure (in the evening or at the end of the holidays), which is the best program to follow (restoring masks, antioxidants diet or any special food)?
Follow the advice under # 2. Also, take a Pycnogenol® supplement. Studies found that Pycnogenol acts as a collagen stabilizer by binding to collagen in the skin and maintaining elasticity, saving it from destruction. This action helps keep the skin firm and prevents wrinkles. The antioxidant also improves microcirculation of tiny skin capillaries which help support better oxygen, nutrient and hydration supplies to the skin.
Oral supplementation of healthy volunteers with Pycnogenol was shown to help prevent UV damage and the resulting photo-aging. Pycnogenol inhibits the inflammation caused by UV-exposure and consequently protects the skin from sunburn.
In pre-clinical trials it was also demonstrated to be protective against chronic UV-exposure induced skin malignancies. These findings point to a significant photo-protective and anti-photo-aging effect of Pycnogenol.
Vitamin C Ester, is a non-irritating form of Vitamin C, which is a well-known and highly regarded antioxidant with superior anti-inflammatory properties. Like ALA and DMAE, my studies examining the effects of ascorbyl palmitate on aging skin have been dramatic. When increased levels of this fat-soluble form of vitamin C are in the dermis, levels of both collagen and elastin increase. This facilitates a more youthful appearance by helping to reverse the thinning of skin seen in both the natural aging process and as a result of sun damage. Vitamin C ester is highly stable (unlike ascorbic acid, the unstable, irritating and water soluble form of vitamin C) and will maintain its efficacy over long periods of time. Its fat-solubility allow it to rapidly and easily penetrate the skin to deliver the therapeutic levels of vitamin C needed to enable the fibroblasts, which are the cells that make connective tissue, to produce collagen and elastin. These collagen and elastin-stimulating effects are even more magnified when vitamin C ester is added to formulations containing DMAE.
· And don't forget the super form of Vitamin E known as the tocotrienols. These provide our first line of defense against free radicals generated in the skin by UV/ozone rays providing the prevention of skin aging and damage by oxidative rays. Being a more potent antioxidant, the tocotrienols neutralizes free radicals at a faster rate and hence protect tocopherols.
· Protection against UV-induced skin damage and skin aging.
· Tocotrienols topically applied onto the skin was found to penetrate rapidly through the skin and the highest concentrations are found in the uppermost 5 microns.
· Tocotrienol-treated skin contained Vitamin E at concentration 7-30 fold higher than control values.
· Tocotrienol augments the efficacy of sunscreens containing compounds that reduce penetration of or absorb ultraviolet radiation.
These substances that offer protection to the skin when taken internally are especially important in light of the current discussions on the efficacy and safety of many topical sunscreens.
5: In your books you suggest 10 antiaging super foods: which are the best during summer to restrict the skin damage during UV exposure?
Eat plenty of wild salmon. One of the reasons I have always been such an advocate of eating salmon is due to the presence of the carotenoid astaxanthin (it also contains wrinkle fighters COQ10 and Omega-3 essential fatty acids). This member of the carotene family is responsible for the deep red or pink color of the salmon and has many wrinkle fighting benefits as does the entire carotenoid family. When taken as a dietary supplement, studies have shown that astaxanthin provides powerful protection against photo-aging, protecting the skin from the aging and damaging effects of the sun. Studies have also shown that supplemental astaxanthin supports even skin tone, significantly reduces wrinkles and improves skin's elasticity.
Eat your vegetables and fresh fruit including all orange, red and green leafy vegetables rich in carotenes including spinach, dark leafy greens, tomatoes, etc. Numerous scientific studies show that oral supplementation with carotenes, especially lycopene and beta carotene improve skin structure, have powerful wound healing properties and offer great protection from damage caused by sunlight. In addition to their skin rejuvenating and protective properties, the carotenes lutein and zeaxanthin also protect against eye degeneration caused by sunlight and other factors such as aging. Even extra dark chocolate such as 85% cocoa solids protect against UV radiation thanks to high flavonoid content.
Drink Green Tea--the polyphenols protect the skin against UV rays