Nutrition and Exercise Needs for the Elderly

Beth H. Macy – 8 April 2005

Copyright Beth H. Macy, 2005.
This work is the intellectual property of the author. Permission is granted for this material to be shared for non-commercial, educational purposes, provided this copyright statement appears on the reproduced materials and notice is given that the copying is by permission of the author. To disseminate otherwise or to republish in any form requires written permission from the author.  For information about permissions, please contact Beth H. Macy, islandtrainer , Newbury, MA 01951.

 

 

Table of Contents

 

I.              Overview............................. 3

II.           The Aging Process............................. 4

III.         Exercise and the Elderly............................. 7

IV.        Nutrition and the Elderly.............................10

V.          Conclusions...............................13

References.............................14

Appendix A – What should an elderly person eat?.............................15

Appendix B – Exercises for the elderly................................17

    Appendix C – Bioflavonoids and antioxidants..............................26

 

I.             Overview

 

This paper is to research the assumption that many of the issues facing the older population are attributed to “normal aging” or even diagnosed as a medical problem and treated with prescription drugs when many of these “old age symptoms” are actually caused by poor nutrition and exercise habits and can be positively impacted by addressing those areas.

 

“Elderly” is defined a number of different ways, from being “Somewhat old; advanced beyond middle age; bordering on old age; as, elderly people.”(1) to the US government defining “Senior Citizen” as 60 years old or older and ACE classifying the older adult as age 65 or above. The Canadian government classifies elderly as:

 

“Definition of Elderly: Older people tend to be slower to learn new skills, have difficulty in memorising and reacting quickly to instructions. Also many elderly people prefer human assistance to using self-service terminals.” (2)

 

 

II.          The Aging Process (3) (4)

 

The human aging process is complex and includes:

 

-       reduced taste

-       vision changes

-       hearing changes

-       reduction in smell

-       reduction in the ability to tell when you are thirsty

-       changes in skin

-       reduced immune system function

-       dehydration

-       shrinking height

-       memory difficulties

-       difficulty in learning

-       weight changes

-       inability to keep warm

-       increased pain tolerance

-       deteriorating vocal cords

 

…among other symptoms.

 

We start to lose our taste buds at the age of 10. We start with around 500-600 and at age 30 have 245, and at age 85 have 88 left. The sweet and salty ones decline first, so food tends to taste sour and bitter. Basically food just isn’t as interesting. There is also a decline in saliva production. That means it’s more difficult to eat; chewing and swallowing get more difficult. Overall the elderly often start to eat less of a variety of foods.

 

It is common for people to lose teeth as they age, or to have increasing problems with decay or mouth ulcers. If dentures are worn they may become loose as a result of change in bone structure in the face and jaw.

 

Vision peaks at age 17 and then declines to age 35. Then around age 45 we experience a rapid decline in near and night vision. As we age we get sensitive to glare and lose our ability to distinguish between contrasting colors. It takes longer to adjust to changes in lighting. We lose depth perception and peripheral vision as we age. It’s harder to get around and do things.

 

Hearing peaks at age 7, it rapidly declines after age 60, especially in men, but baby boomers are experiencing loss earlier at 45. We can no longer hear the pan boiling over. Cooking gets more dangerous.

 

The sense of smell “ages” the slowest. It starts to decline at 65 but medications and smoking and sinus infections and allergies can lessen, affect and distort the sense of smell. If you can’t smell, then you can’t taste. And you may not be able to smell the familiar food smells that you used to smell.

 

Alcohol consumption, sugary sweets and medications can help dehydrate. And as we age, we lose our sense of thirst. Symptoms of dehydration mimic dementia, Alzheimers. And constipation can occur which will cause the elderly to not want to eat more.

 

Memory wanes around age 30 with a rapid decline at age 70. We can forget we left the stove burner on and rather than admit a decline we stop using the stove!

 

Beginning at age 40 we start losing height caused by water loss, weak muscles, postural changes, spinal disc deterioration and osteoporosis.

Older adults are typically cold due to less fat beneath the skin and less blood flow to the skin.

 

There’s a decrease in metabolic rate due to loss of muscle tissue, and increase in body fat and a loss of bone mass. This can slow as much as 30% over a lifetime.

 

We also experience loss in muscle, and subsequent reduction in strength, reduced joint mobility. This affects things like walking, balance, suppleness and agility, and consequently, with reduced activity, affects overall fitness.

 

Again, it’s harder to get around and do things, what used to be an easy task seems daunting. The elderly tire easier.

 

Change in the digestive system may slow down digestion of food (especially fat), alcohol tends to be less well tolerated, and absorption of some nutrients, including folate, vitamin B12, calcium, iron, may be reduced. Evidence indicates that up to 30% of elderly demented patients have low levels of vitamin B12 in their blood

 

Many physicians chalk a host of problems up to “old age” and treat them with medications. Elderly patients tend not to question and take a huge array of drugs which could have adverse side effects. Some even self medicate, borrowing drugs from others or going to numberous doctors and getting different “solutions” to their problems via perscriptions in an attempt to feel better.

 

 

III.       Exercise and the Elderly

 

As we can see from the information about aging, from our early years onwards our bodies are aging. The rate at which we age can be attributed to our genetics and how we live. Leonard Hayflick (5) findings indicate that lifestyle changes alone will not allow us to overcome the genetically programmed factors responsible for human aging.

 

However, most studies suggest that, on average, people who exercise regularly have lower biological ages than people of the same chronological age who do not exercise (6)

 

Available evidence indicates that biological aging is a complex process related by numerous, redundant mechanisms. But although structural decay and functional decline are an inescapable consequence of aging, both the rate and extent of this decline vary widely between individuals (7)

 

The World Health Organization in 1997 stated that regular physical activity can assist in avoiding, minimizing and/or reversing many of the physical, psychological and social hazards that often accompany advancing age.

 

They stated physical activity can immediately help regulate blood glucose levels, stimulate adrenalin and noradrenalin levels, and enhance sleep quality and quantity in individuals of all levels.

 

They also stated that long term effects are improvements in aerobic/cardiovascular endurance, muscle strengthening, flexibility, balance/coordination, and velocity of movement. (8)

 

Evans and Rosenberg (1991) (9) formulated a list of 10 measurable, modifiable and “vitality-influencing” biomarkers based on a philosophy of maintaining good health for the longest period of time:

 

1.   Muscle Mass

2.   Strength

3.   Basal metabolic rate

4.   Body-fat percentage

5.   Aerobic Capacity

6.   Blood-Sugar tolerance

7.   Chloresterol/HDL ratio

8.   Blood Pressure

9.   Bone Density

            10. Ability to regulate internal body temperature

 

There is convincing evidence that physiological aging advances more rapidly with an accumulation of years of inactivity:

 

Bruce, 1984

–     Sedentary individuals have a nearly a 2-fold faster rate of decline in VO2 max as they age as compared to active individuals

 

Imamura et al, 1983 (10)

–     Muscle mass reduction is primarily responsible for the age associated loss of strength, which reflects a loss of total muscle protein caused by inactivity, aging or both.

 

Heath, 1988

–     The major cause of declining flexibility is a lack of movement in joints not usually in daily activities.

 

Powell et al, 1987

–     The relative risk of fatal coronary heart disease among the sedentary is about twice that of active individuals

 

Spirduso, 1975 (11)

-       Movement times for active people, both young and old, are faster than those in corresponding age groups who are less active

-       Reaction times of older men who have remained active for 20 or more years are equal to or faster than those of inactive men in their 20’s.

 

Hagberg et al, 1988

-       Athletes over age 60 have consitently larger than expected values for vital capacity, total lung capacity, residual volume, maximum voluntary ventilation and forced expiratory volume based on their body size. The values are also significantly larger than those of sedentary, age-matched, healthy counterparts.

 

If we look at the changes that come with aging through loss of muscle mass such as lower metabolic rate, inability to control temperature, and balance problems, as well as the medical problems such as high blood pressure, breathing problems, high cholesterol, blood-sugar levels, we can readily see how exercising can have positive benefits for the older population and can even help significantly slow down the aging process.

 

Evans and Rosenberg and their colleagues at the U.S. Department of Agriculture's Human Nutrition Center on Aging at Tufts University have found that "the muscles of elderly people are just as responsive to weight training as those of younger people." Startlingly, an 8-week program of strength training by 87- to 96-year-old women confined to a nursing home resulted in a tripling of strength and a muscle-size increase of ten percent. (12)

 

Exercise is not a panacea but it can significantly help in areas where traditional medicine is handing out perscriptions without properly encouraging the elderly to be more active.

 

 

IV. Nutrition and the Elderly

 

If we now focus on nutrition and the aging process, we remember that part of the aging process includes loss of taste buds, loss of smell, vision problems, decrease in thirst, potential mouth and teeth problems making it difficult or even painful to eat.

 

Also many elderly people live alone and are not motivated to cook for themselves, or may even be afraid to cook for themselves.

 

And many elderly people are living on a fixed income and are scrimping on the amount they spend on meals often buying the cheap fast food. Food  often tastes bitter so they look for things that taste sweet.

 

There is also the problem of depression in the elderly which can lead to increased use of alcohol and decreased desire to eat. Add digestive problems, possible constipation due to dehydration, and plethora of medication given to the elderly, you end up with a stage for poor eating habits. These poor eating habits can lead to chronic fatigue, depression, and a weakened immune system.

 

Kidney function declines so that by the time we’re about 80 years old it's only about 50-60% of what it was as a younger person. The result is reduced ability to handle substances such as sodium, protein and vitamin D, and reduced absorption of calcium. These changes can contribute to higher blood pressure and osteoporosis.

 

Evidence from numerous sources indicate that a significant number of elderly fail to get the amounts and types of food necessary to meet essential energy and nutrient needs. (13)

 

And while there are many physical and clinical factors that can contribute to undernutrition in the elderly, there are as many equally important social and economic factors which can further complicate the nutritional well-being of an older individual. Contributing factors include loneliness, lack of cooking skills, depression, economic concerns, weakness and fatigue, and, in too many cases, an unwarranted fear of many high quality, nutrient dense, affordable foods. All these factors can contribute to the fact that a significant number of older men and women consume less food than required to meet energy and nutrient requirements, and are at moderate to high nutritional risk. (13)

 

The nutritional risk of the elderly is no doubt affected by the fact that the low-fat, low-cholesterol diet message has been heard loud and clear by this population. (13) And there are cases where they are taking it to the extreme, ignoring the need to have some fat and good fats in their diet.

 

The nutrients most often assessed as being consumed in low amounts by the elderly are protein, calcium, zinc, folate, B12 and other B group vitamins, fibre, vitamin D (also absorbed from sunlight), magnesium, and vitamin E.

 

As in the general population, healthy eating is one factor in reducing the risk of disease, including heart disease and diabetes. In addition a balanced diet will reduce the need to take medications to deal with nutrition-related problems such as constipation and osteoporosis (bone-thinning disease).

 

The endocrine system consists of various glands and organs (such as the thyroid gland) which release secretions into the blood or lymph system. These secretions act on other organs in the body, influencing the way they work. Changes in endocrine function lead to reduced immunity to disease, and changes in levels of various hormones. One of the most dramatic age-related hormone changes is a reduction in the production of oestrogen in women. This changes the way the body absorbs calcium, and can increase the risk of osteoporosis.

 

The brain needs glucose in the bloodstream in order to function. Many older people go for prolonged periods without eating, due to lack of interest, inability to get their own food, lonliness, depression, among other reasons.

 

So it is clear that proper nutrition is an issue for many of the elderly. And that poor nutrition can lead to dementia, osteoporosis, high blood pressure, dehydration, fatigue, chronic fatigue, weakness, heart disease, constipation, and even mimic althzeimers disease. By the converse, attention to nutrition can help alliviate many of these symptoms that have been chalked up to signs of aging.

 

V. Conclusions

 

Although proper exercise and nutrition will not stop or completely stem the tide of the aging process, it is clear that both will enhance the quality of later years. It is also clear from the early onset of many of the aging processes that these areas should be attended to throughout life rather than just at the later stages. However, it is never too late to start. As has been previously discussed, studies have shown improvement in health (where health is defined here as a lessoning of the symptoms of aging) at veru advanced chronologicall years.

 

 

References:

 

1. http://www.bootlegbooks.com/Reference/Webster/data/509.html

2. “http://www.apt.gc.ca/dDisabExpandE.asp?Action=''&Id=7

3. Exercise Etc Inc information on the Aging Process

4.http://www.csiro.au/index.asp?type=faq&id=Elderly&stylesheet=divisionFaq

5. Hayflick, L. (1985). Review Article. Theories of Biological Aging. Experimental Gerontology, 20, 145-149.

6. Chodzko-Zajko & Ringle, 1987; Heikkinen et al.,1994; Kin 7 Tanaka, 1995

7. Fries JF, Crapo LM. (1981). Vitality and Aging. New York: WH Freeman and Co. 8.http://www.who.int/moveforhealth/advocacy/information_sheets/elderly/en/index.html

9. American Council on Exercise, Exercise for the Older Adult, 1998

10. Imamura K., Ashida H., Ishikawa T., Fujii M. Human major psoas muscle and sacrospinalis muscle in relation to age: a study by computed tomography. J. Gerontol. 1983

11. Spirduso, W. W. (1975). Reaction and movement time as a function of age and activity level. Journal of Gerontology

12. http://www.cbass.com/METABOLI.HTM

13. http://www.enc-online.org/elderly.htm

Appendix A: What should an elderly person eat?

 

Since good nutrition is of immense significance during old age, care should be taken that the diets of elderly are nutritionally adequate and well balanced.

 

With the advancement of age, the energy needs are reduced as a result the total quantum of food intake intake is lowered while the requirement of most of the other nutrients remains unaltered. Therefore, it becomes all the more important to provide adequate amounts of all the nutrients within the decreased energy levels. It's important to get plenty of variety. Plenty of bread and cereals, fruit and vegetables, and some meat and dairy (or alternative) products are especially important.

 

As elderly peoples' energy requirements are generally lower it's good to avoid too many indulgences which have lots of calories but few nutrients. Intake of energy rich foods like sweets, fried or high fat foods, cereals and starches needs to be reduced while liberal amounts of milk and milk products, fresh fruits, vegetables particularly green leafy vegetables, should be included to meet the vitamin and mineral needs. Avoiding excess energy intakes, while keeping physically active, will help maintain a reasonable weight and mobility. Intake of simple sugars, should be reduced as these provide only empty calories.

 

Food rich in fats, especially saturated fats and trans fats, should be avoided and instead oils containing high levels of poly unsaturated fatty acids such as sunflower oils, soyabean oil etc. should be used to prevent and control the condition of hypertension and other cardio-vascular diseases.

 

Plenty of fluids - and water is the best thing to drink.

 

Plenty of fibre, plenty of fluid, and moderate intake of sodium (eg. salt) is good for digestive and renal function. Dietary fibre has a beneficial effect in various conditions associated with aging such as constipation, diabetes and cardiovascular diseases, adequate amount of food rich in dietary fibre should be included in the diet. Increasing high fibre foods, such as wholegrain breads and cereals, and fruit and vegetables, will also increase intake of other nutrients including vitamins C, D, B6 and folic acid, iron and magnesium. An adequate intake of calcium, in particular, should be ensured to compensate for its losses due to gradual demineralization of bones  associated with aging. 

 

And shut-ins who cannot use the sunlight to produce Vitamin D may become D deficient, so ensuring they get vitamin D rich foods is important.

 

With the advancement of age, the capacity to digest and tolerate large meals often decreases. Therefore, the quantity of food given at a time needs to be decreased. If required number of meals can be increased as per the individual's tolerance

 

If the elder has sores in his/her mouth or has denture problems or thrush or other painful mouth exoperiences, modifications in consistency needs to be done. The diet should be soft, well cooked and should include foods that need little or no mastication such as milk and yogurts, soft cooked eggs, tender meats, gruels, soft cooked vegetables, grated salads, fruit juices, soft fruits like banana or stewed fruits.

 

The food for the elderly should be colourful, attractive and tasty, without adding too much salt or sugar, and should be served in pleasant surroundings so as to arouse their appetite and interest in the food. Herbs and spices can add exciting flavours.

 

(14)http://www.csiro.au/index.asp?type=faq&id=Elderly&stylesheet=divisionFaq

(15) http://www.indiadiets.com/diets/Normal_diets/diet_in_oldage.htm

 

 

Appendix B: Exercises for the elderly

 

(Developed by Beth H. Macy for her 83 year old mother)

 

It is important to wear loose, comfortable clothing and well-fitting, sturdy shoes. Your shoes should have a good arch support, and an elevated and cushioned heel to absorb shock.

 

Begin slowly. Start with exercises that you are already comfortable doing. Starting slowly makes it less likely that you will injure yourself. Starting slowly also helps prevent soreness from "overdoing" it. The saying "no pain, no gain" is not true. You do not have to exercise at a high intensity to get most health benefits.

 

Warm up for five minutes before each exercise session. Walking slowly on the treadmill and stretching are good warm-up activities. You should also cool down with more stretching for five minutes when you finish exercising.

 

Exercise is only good for you if you are feeling well. Wait to exercise until you feel better if you have a cold, flu, or other illness. If you miss exercise for more than two weeks, be sure to start slowly again.

 

If your muscles or joints are sore the day after exercising, you may have done too much. Next time, exercise at a lower intensity. If the pain or discomfort persists, you should talk to your doctor. You should also talk to your doctor if you have any of the following symptoms while exercising:

 

*       Chest pain or pressure

*       Trouble breathing or excessive shortness of breath

*       Light-headedness or dizziness

*       Difficulty with balance

*       Nausea

 

Remember to either alternate days between upper and lower body or rest 24-48 hrs after doing the entire body!!!

 

Exercises:

 

Upper body:

 

 

CHIN TUCKS:

 

 Stand as erect as possible. Gently tuck in your chin, creating a straight line from ear to shoulder. Repeat 3 times, relaxing, breathing and holding for 10 seconds. Remember to hold the position, not your breath.

 

BICEP CURLS:

 

 

 

 

WALL-UPS:

 

 

 

 

SHOULDER SHRUGS:

 

 Pull shoulders back as if a piece of elastic were pulling your shoulder blades together in the back. Hold this position 10 seconds, and relax. Repeat 3 times, relaxing, breathing, and holding the position.

 

Start the shoulder shrugs first without the weights then slowly work up to adding weight.

 

 

 

ARM RAISES:

 

Sit up tall in the chair, slowly raise both arms out in front at shoulder level; keeping the head up pull both arms backwards, so that the hands come back towards the shoulders.

 

Next elevate both arms up straight towards the ceiling, bringing the arms back as close to the ears as possible. Gently pull both arms down towards your shoulders again, keep your head up.

 

If you experience any discomfort or pain, STOP immediately.

 

 

LOWER BODY

 

Chair/Couch Squats:

 

 

TOES UP:

 

 Go up on your toes as high as possible and come back down. Start out doing this 10 times and increase by five each week until you build up to 20.

 

LEG LIFTS:

 

1)  Holding on to a chair, stand up and gently swing each leg back and forth 10 times. Repeat the motion out to the side and back 10 times.

 

2) Sitting on a chair raise your feet out straight in front and lower.

 

When this feels good, add the ½ pound weights.

 

THIGH STRENGTHENING:

 

 Sit down on a flat surface with legs extended and flat against the surface. Tighten the muscles on top of the thigh as tightly as possible and hold. Hold for 10 seconds, trying each second to tighten even tighter. Relax for 10 seconds and try again.

 

HEEL CORD STRETCH:

 

 Stand and face a wall with hands against the wall and heels flat. Lean into the wall, feeling a stretch in your calf muscles. Hold for 30 seconds and repeat.

 

HIP CLOCKS:

 

 Standing in front of a mirror, gradually make a big circle with your hips, as if there were a clock around your feet, going around to one, then two, then three, etc. until the clockwise direction is completed. Repeat the circle in a counterclockwise direction. Try to avoid moving the shoulders.

 

GLUTEAL SETS:

 

 Pinch the buttock together. Hold 5 seconds, and then relax. Repeat 10 times.

 

BALANCE:

 

Holding onto the back of a chair stand on one foot. If comfortable, lift hand slightly off back of chair and balance for 10 seconds without support. Repeat with other side.

 

Appendix C – Bioflavonoids and antioxidants

 

I just need to add here a note on supplimenation, especially as regards to bioflavonoids and antioxidants that are currently being peddled to the elderly (and others) as the fountain of youth. Many "antioxidant" products are marketed with claims that, by blocking the action free radicals, they can help prevent heart disease, cancer, and various other conditions associated with aging.

 

One of the health food distributors is targetting it’s marketing to the elderly for OPC-3 (as I am sure others are).

 

Here is a blurb marketing OPC from one of the websites:

 

“OPC-3 is a powerful combination of plant-derived bioflavonoids, known as oligomeric proanthocyanidins, or OPC's. Made from a unique combination of grape seed, pine bark and red wine extracts (in addition to bilberry and citrus extracts), these OPC's are super-effective free radical neutralizers. Not limited to just being strong antioxidants, OPCs are also crucial in their role in supporting the circulatory system and strengthening the capillaries. OPC-3 is a natural, great tasting supplement that should be taken for a lifetime!

 

OPC-3 is a  powerful combination of plant derived bioflavonoids, know as oligomeric  proanthocyanidins (OPC's). It is made from a combination of grape seed, pine  bark and red wine extracts in addition to bilberry and citrus extracts. These  OPC's are super effective free radical neutralizers. They are not limited to  being strong antioxidants, they are also crucial in their role in supporting  the circulatory system and strengthening the capillaries. OPC-3 is a natural food supplement that should be taken for a lifetime.” (16)

 

However, most of the studies on antioxidants and bioflavonoids have been negative or inconclusive. Until 1968, many doctors were prescribing Bioflavonoids . Then in 1968, the FDA, relying on a review of literature conducted by a panel of the National Academy of Sciences/National Research Council, withdrew the bioflavonoid drugs from the marketplace, declaring that they were ineffective in humans "for any condition". That FDA directive stopped physicians from prescribing Bioflavonoids, But did nothing to prevent consumers from purchasing them in health-food stores, usually in combination with vitamin C. (17)

 

The evidence continues to mount against supplimentation with antioxidants. Researchers from the University of Washington have reported that patients taking antioxidant vitamins in addition to statin and niacin therapy failed to increase their HDL cholesterol (the "good" cholesterol) as much as patients not taking antioxidants. These results, reported in the August 9, 2001 issue of Arteriosclerosis, Thorombosis, and Vascular Biology, are but the latest in a series of disappointing results in trials examining the ability of antioxidants to prevent heart disease. The study from the University of Washington, reported last week, brings up the possibility that antioxidant therapy may do more than merely fail to halt the progression of coronary artery disease. This new study suggests the possibility of harm.

 (18)

 

Because of the failure of randomized trials to demonstrate a benefit from taking antioxidants, both the American Heart Association and the Institute of Medicine have released recent statements saying that, while a diet rich in antioxidant vitamins seems prudent, there is insufficient evidence to recommend using supplements of of vitamin C, vitamin E, beta-carotine, selenium, or other antioxidants to prevent heart disease.

 (18)

 

And the American Heart Association recommends getting antioxidants from your diet:

 

AHA Scientific Position

 

The American Heart Association doesn't recommend using antioxidant vitamin supplements until more complete data are available. We continue to recommend that people eat a variety of foods daily from all the basic food groups:

•   six or more servings of breads, cereals, pasta and starchy vegetables

•   five servings of fruits and vegetables

•   two-to-four servings of fat-free milk, low-fat dairy products

•   up to six cooked ounces of lean meat, fish, poultry

 

Eating a variety of foods low in saturated fat and cholesterol will provide a rich natural source of these vitamins, minerals and fiber. (19)

 

And other sources show the harmful effects of supplimentation with antioxidants:

 

Free radicals are atoms or groups of atoms that have at least one unpaired electron, which makes them highly reactive. Free radicals promote beneficial oxidation that produces energy and kills bacterial invaders. In excess, however, they produce harmful oxidation that can damage cell membranes and cell contents. It is known that people who eat adequate amounts of fruits and vegetables high in antioxidants have a lower incidence of cardiovascular disease, certain cancers, and cataracts. Fruits and vegetables are rich in antioxidants, but it is not known which dietary factors are responsible for the beneficial effects. Each plant contains hundreds of phytochemicals (plant chemicals) whose presence is dictated by hereditary factors. Only well-designed long-term research can determine whether any of these chemicals, taken in a pill, would be useful for preventing any disease.

 

The most publicized phytochemicals with antioxidant properties have been vitamin C, vitamin E, and beta-carotene (which the body converts into vitamin A). Evidence exists that vitamin E can help prevent atherosclerosis by interfering with the oxidation of low-density lipoproteins (LDL), a factor associated with increased risk of heart disease. However, vitamin E also has an anticoagulant effect that can promote excessive bleeding. In 1993, The New England Journal of Medicine published two epidemiologic studies which found that people who took vitamin E supplements had fewer deaths from heart disease [1,2]. These studies did not prove that taking vitamin E was useful because they did not rule out the effects of other lifestyle factors or consider death rates from other diseases. Moreover, other studies have had conflicting results. The only way to settle the question scientifically is to conduct long-term double-blind clinical studies comparing vitamin users to nonusers and checking death rates from all causes. (20)

 

The first trial compared the effects of vitamin E (alpha-tocopherol), beta-carotene, and a placebo among heavy smokers. The researchers found no benefit from vitamin E and 18% more lung cancer among those who received beta-carotene. In addition, the overall death rate of beta-carotene recipients was 8% higher, and those who took vitamin E had a higher frequency of hemorrhagic stroke (20, 21)

 

More recently, a double-blind clinical trial found that taking high doses of vitamins C and E and beta-carotene did not reduce the odds of arteries reclogging after balloon coronary angioplasty. (22)

 

 

In our quest for youth and health we overlook the natureal way of getting our vitamins and minerals is through our food. Although we have come a long way in our knowledge, we do not yet know all of the complex mechanisms that go on in ourfood and body to ensure balance. Eating a good diet with plenty of fruits and vegetables is still our best course of action. No pill can replace that.

 

Many types of pills described as "concentrates" of fruits and/or vegetables are being marketed. However, it is not possible to condense large amounts of produce into a pill without losing fiber, nutrients, and many other phytochemicals (23). Although some products contain significant amounts of nutrients, these nutrients are readily obtainable at lower cost from foods. (20)

 

We should continue to look for ways to encourage people to eat balanced diets vs looking for the answer in a pill bottle. There are valid cases for perscription drugs and some supplementation (ex pregnant women, multivitamin usage, vitamin D for shut ins), but we are looking for Ponce de Leon’s fountain of youth and are ignoring the fact that some things are inevitable and others take hard work to stem or reverse.

 

 

(16) http://www.isotonic-opc.com/

(17) http://www.earthtouch.com/04biofav.htm

(18) http://heartdisease.about.com/mbiopage.htmFrom Richard N. Fogoros, M.D.,

(19) http://www.americanheart.org/presenter.jhtml?identifier=4452

(20) http://www.quackwatch.org/03HealthPromotion/antioxidants.html

(21) Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group.  The  effect of vitamin E and beta carotene on the incidence of lung  cancer and other cancers in male smokers. New England Journal  of Medicine 330:1029-1035, 1994.

(22) Tardif J-C. Probucol  and multivitamins in the prevention of restenosis after coronary  angioplasty. New England Journal of Medicine 337:365-372, 1997.

(23) Phytochemicals. Drugstore in a salad? Consumer Reports on  Health 7:133-135, 1995.