Dr. Perricone's Anti-Aging Recommendations

A brilliant scholar, Dr. Perricone, MD, FACN, completed medical school in just 3 years, graduating with distinction.

He completed his internship in Pediatrics at Yale Medical School and his Dermatology Residency at Ford Medical Center. Dr. Perricone is regarded as the Father of the Inflammation Theory of Aging.

After years of research, Dr. Perricone arrived at the conclusion that cellular inflammation may be the underlying cause of wrinkles. According to Dr. Perricone, this inflammation is not the redness that is visible to the naked eye but rather microscopic irritation that takes place in your cells leading to cellular damage. He believes that this inflammation is responsible for skin-related problems like breakouts, wrinkles, and loss of firmness.

Dr. Perricone’s holistic approach to aging treats this inflammation in three ways: diet, nutriceutical supplements, and his award-winning line of skin care products and cosmeceuticals. This article isn't to promote Dr. Perriocone's specific line of products, but just the supplements and foods themselves. All of them can be bought on Amazon for a lot cheaper. The effects of Dr. Perricone's recommendations are not only visible externally but will enhance your life with better overall health and increased energy.

Dr. Perricone's Supplement Recommendations for Youth

omega 3 fatty acids
Dr. Perricone is a proponet of omega 3's, especially the omega 3's found in fish, but as research is showing, omega 3's are just as plentiful in plant foods and they offer a safer alternative to fish.
The incredible anti-inflammatory power of Omega-3 essential fatty acids can accomplish the following:
Reduce inflammation in all organ systems
Accelerate the loss of body fat
Elevate mood
Improve attention span
Stabilize blood sugar levels
Lower insulin levels
Create and maintain healthy serotonin levels
Stop the roller coaster effects of the carbohydrate highs and lows
Decrease appetite
Increase radiance to skin
Increase health of immune system
Increase energy levels
Decrease symptoms and severity of rheumatoid arthritis
Reduced symptoms and severity of chronic skin conditions such as eczema
Decreased cardiovascular risk

Omega 3's can be found in chia, flax, hemp, and pumpkin seeds, walnuts, algae.

alpha lipoic acid
Alpha lipoic acid is a superior anti-inflammatory, that penetrates all portions of the cell because it is both fat and water soluble. On a cellular level alpha lipoic acid exerts a wide variety of positive actions, all of them anti-inflammatory. In addition to its function as a powerful antioxidant/anti-inflammatory, alpha lipoic acid increases the body’s ability to take glucose into the cells. This increased sensitivity to insulin results in decreased blood sugar levels, accelerated weight loss. ALA is the only antioxidant that can boost cellular levels of glutathione, the body’s most important antioxidant to overall health and longevity.
Because alpha lipoic acid is found only in trace amounts in food (foods such as broccoli and collards), it must be taken as a supplement to really benefit from it. Take with meals.
Astaxanthin comes from the microalgae haematococcus pluvialis, found in abundance in arctic marine environments, and is a natural carotenoid (any of a class of yellow to red pigments, including the carotenes and the xanthophylls). Carotenoids are one of the most abundant molecules in the world and give nature its wide variety of colors—from carrots to flamingos. It is the most potent of all of the carotenoids—in fact it is ten times stronger than beta carotene and 100 times stronger than Vitamin E. Astaxanthin is an exceptional anti-inflammatory, making it an important component of the anti-inflammatory diet. Its ability to protect muscles and increase physical endurance is a wonderful asset for everyone needing to start and maintain a regular exercise program.

Because astaxanthin has been proven to cross the blood brain barrier, it offers protection to the brain, the central nervous system and the eye.

It increases physical endurance and reduces muscle damage.
It reduces eye fatigue and improves visual acuity.
It provides wrinkle reduction by internal supplementation.
It reduces hyperpigmentation (better known as age spots).
It provides cytokine regulation; inhibiting the expression of inflammatory cytokines and chemokines.
It improves gastric health; and reduces infection/inflammation of H. pylori, spiral-shaped bacterium that can damage stomach and duodenal tissue, causing ulcers.

Carnitine is a water soluble nutrient, very much like a B vitamin, that allows us to convert fat into energy. Carnitine and its derivative, acetyl L-carnitine (see below) are two of the most important nutrients for weight loss. However, for carnitine to have optimum effect, we must have adequate essential fatty acids (such as omega-3s) present in the diet. Carnitine is critical for energy formation and an active metabolism. Small amounts of carnitine can be obtained from foods such as meats and dairy products, but to get an adequate supply we must take carnitine supplements. Carnitine provides anti-aging benefits in that it enhances energy production in the cell, which is needed for cellular repair. Studies have also shown that carnitine helps prevent muscle loss during illness and also prevents the muscle loss associated with aging, known as sarcopenia. Carnitine is protective of liver function and enhances and protects the immune system, especially under stressful conditions.

Do not take carnitine in the evening as it may interfere with sleep. Carnitine may be taken with or without food. For better utilization of fat for energy take omega 3 with carnitine.

Like carnitine, acetyl-l-carnitine improves mitochondrial function, but to an even greater degree – because it can pass through the mitochondrial membrane. And like carnitine, acetyl-l-carnitine functions best when there is adequate dietary intake of omega-3 essential fatty acids. Both forms of carnitine are important in a weight loss regimen because they act as natural anti-inflammatories, they aid in transportation of fats into the mitochondria to be burned. They also enhance the sensitivity of insulin receptors, helping to decrease blood sugar and circulating levels of insulin. As we have learned, high levels of insulin are inflammatory and ‘lock’ our body fat in place.

Carnitine and acetyl-l-carnitine are not to be used by people with bipolar disease (manic depression) or those who are susceptible to seizures (epilepsy) unless recommended by their physician.
Do not take acetyl-l-carnitine after 3 PM to prevent any difficulties with sleeping.
Exercise naturally increases our levels of acetyl-l-carnitine, however, if we are obese, over thirty, or have other health problems, it will not raise them to therapeutic levels; therefore supplementation is necessary. Acetyl-l-carnitine may be taken with or without food. For better utilization of fat for energy take omega 3 with carnitine.

conjugated linoleic acid (CLA)
CLA is a fatty acid that is found in many of the foods we eat. CLA is also a powerful aid in prevention and treatment of obesity. When taken in effective doses, CLA decreases body fat, especially in the area of the abdomen.
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. This is one of the reasons CLA has long been a favorite supplement of athletes and body builders.

When take with sesame seeds, the effects of CLA are enhanced. The average diet provides no more than a gram (1000 mg) of CLA per day (found in safflower oil and mushrooms). CLA may be taken with meals.

coenzyme Q10
Coenzyme Q10, 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. As we have learned, energy production declines as a cell ages, and that means that the cell’s ability to repair itself also declines. Working synergistically with acetyl-l-carnitine, carnitine, and alpha lipoic acid in the mitochondria, CoQ10 enhances the metabolism, giving us greater energy and endurance, and a greater ability to lose body fat, while preventing the energy decline seen in aging cells. CoQ10 also works synergistically with other antioxidants to elevate cellular levels of vitamins C, E, and glutathione and to help regulate blood sugar and enhance insulin sensitivity. CoQ10 also maximizes the burning of foods for fuel, helping to normalize fats in our blood.

This supplement should be taken by anyone over 40, as tissue levels of CoQ10 decrease as people get older. Although CoQ10 can be found in small amounts in broccoli, garlic, peas, nuts etc, many recommend supplementation for optimal anti-aging and weight loss benefits. CoQ10 supplementation is of particular importance for women because they tend to have lower levels than their male counterparts. CoQ10 is best taken with food.

Chromium is a critical nutrient in our effort to control and reduce excess body fat. By supplementing our diets with chromium, we can effectively lower blood sugar and insulin levels—the key to the anti-inflammatory weight loss diet.

Chromium is an essential nutrient required for normal sugar and fat metabolism. Chromium is important for energy production, and also plays a key role in regulating appetite, reducing sugar cravings, and lowering body fat. Chromium absorption is made more difficult when milk, as well as when foods high in phosphorus are eaten at the same time. Don’t take chromium with foods rich in phytic acid (unleavened bread, raw beans, seeds, nuts and grains and soy isolates) as this may decrease its absorption. The recommended type of this supplement is Chromium Polynicotinate. Foods that have chromium are brewers yeast, sweet potato, broccoli, garlic, banana etc.

gamma linolenlic acid (GLA)
GLA is an important omega-6 essential fatty acid. GLA can increase the metabolic rate, an effect that causes the body to burn fat, resulting in weight loss. The average American diet causes a deficiency of GLA because of the large amounts of trans fatty acids, sugar, grain-fed red meats and dairy products that are consumed. GLA is very difficult to find in the diet, but is found in high amounts in borage, black current, and evening primrose oils, as well as spirulina and hemp.

Take GLA with meals to increase absorption.
GLA improves cell sensitivity to insulin, reducing our chance of developing diabetes, heart disease and excess body fat.  Borage oil is the richest supplemental source of GLA.
As with Omega-3 supplementation, results do not happen overnight and may take up to six months. Don’t let this dissuade you from adding this vital essential fatty acid to your diet as soon as possible.

dimethlaminoethanol (DMAE)
DMAE is a naturally occurring nutritional substance with powerful anti-inflammatory properties. DMAE is important in the production of neurotransmitters, especially acetylcholine, which is essential in the communication from one nerve to another and between nerves and muscles. In order for your muscles to contract, the message must be sent from your nerves to your muscles via acetylcholine. DMAE also has membrane stabilizing effects and can also help reduce body fat, most likely from its activity as a precursor to acetylcholine as well as its anti-inflammatory activity. Taking DMAE as a supplement will not only improve your cognitive function, it will help increase skin firmness and muscle tone.

DMAE is a naturally occurring nutritional substance with powerful anti-inflammatory properties.

DMAE also has membrane stabilizing effects and can also help reduce body fat, most likely from its activity as a precursor to acetylcholine as well as its anti-inflammatory activity.

It is thought that DMAE can make epilepsy and bipolar depression worse; thus, it is advised that those with these health problems avoid DMAE. DMAE can also be over-stimulating for some people, perhaps causing muscle tension or insomnia, so individuals experiencing such difficulties are advised to discontinue use of DMAE. Take with meals for optimum effect.

Dr. Perricone's Top 10 Foods For Youth

the allium family (Garlic, onions, shallots, leeks and chives)
beans and lentils
green foods
hot peppers
nuts & seeds
yogurt & kefir

Dr. Perricone's Good Foods

Dr. Perricone's 'Good' Foods is a list of foods that Dr. Perricone recommends for a healthy diet.

GRAINS & LEGUMES: Old fashioned oatmeal, lentils, chickpeas, dried beans, buckwheat and barley.

FRUITS & VEGETABLES (The Rainbow Foods): Apples, artichokes, arugula, asparagus, avocado, bamboo shoots, bell peppers (green and red), berries (blueberries, blackberries, strawberries, raspberries), bok choy, broccoli, broccoli rabe, brussels sprouts, cabbage, cantaloupe, cauliflower, celery, cherries, chives, collards, cucumbers, dark green leafy lettuces (baby greens), eggplant, endive, escarole, fresh lemons, garlic, green beans, grapefruits (red and pink), honeydew melon, hot peppers, kale, leeks, mushrooms, onions, pears, pea pods, radish, rutabaga, scallions, swiss chard, spinach, sprouts, summer squash, tomatoes, turnips, water chestnut and zucchini.

NUTS & SEEDS: Almonds, walnuts, hazelnuts, pecans, macadamia nuts, pumpkin seeds, sunflower seeds, sesame seeds and flaxseeds.

BEST PROTEIN SOURCES: Wild Alaskan salmon, halibut, trout, anchovies, sardines, poultry, yogurt, high EFA eggs, kefir, cottage cheese, tofu

HERBS & SPICES: Cinnamon sticks, dill, marjoram, parsley, turmeric, ginger root, basil, oregano, thyme, lemon balm, mint, sage and rosemary.

BEVERAGES: Green tea, water, Açaí (found in natural food stores), pomegranate juice (unsweetened).

CONDIMENTS: Extra-virgin olive oil (look for Italian or Spanish high quality), cayenne pepper, salsa.

Thanks for reading! What do you think? 

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