Advanced Glycated End Products (AGEs) is a hot topic that has been around for some time. New research has a major focus on the food we eat and how we cook it and may be a major driver of disease and cellular damage.
So what are AGE's and what do they do to our cells?
Advanced glycated end products are a diverse group of oxidant compounds that have been shown to promote oxidative stress and inflammation by binding with cell surface receptors that promote cross linking of proteins in cellular tissues.
So what does this mean for us on a daily basis? When we have tissue structures changing in the body we get an alteration in organ function and that is not good, especially for our skin tissue.
The main culprits are proteins (especially red meat and fats) when combined with sugars and high heat. Cooking with heat and the duration of cooking also impacts the formation of these products. Foods that we should be re-assessing in our general diets include; animal derived foods that are high in saturated fat such as red meat as well as the cooking time are an issue.
Other foods that are processed and packaged foods due to the refining treatment and trans-fats, dairy is a no no if heated.
So a daily latte or heating milk as well as foods that contain processed milk powder are all contributing to this process. Sugar when combined with fat and heat also drives this process. Think of this as a kind of caramelisation process.
So What Can We Do?
Know your genetics. SNP variations in Methylation and inflammation markers will increase your risk. Essential to have your FitGenes Genetic Profile done. (See our website for more information).
Limit cooking foods for long periods at high temps.
Minimise red meat intake (palm size portion is the best guide)
Increase fresh vegetables and raw salad in your daily diet
Avoid refined and packaged foods as much as possible
Include the use of herbs and spices that have been shown to reduce the effects of AGE's in the body; cinnamon, tumeric, green tea, blueberries and clove have good research showing a reduced impact.
Nutrients such as alpha lipoic acid, l-carnitine, vitamin C, E, B vitamins and minerals such as zinc and selenium are all beneficial to reducing oxidative damage.
Reduce inflammation; food, lifestyle, stress, disease and medications may be impacting your body and AGE's.
Reduce stress? Learn what your drivers are. Hormone imbalance, poor sleep, obesity, inadequate exercise, unhealthy relationships and environmental chemical exposure will impact inflammation drivers.