Aging and Digestion

Who doesn’t want to stay young and active as long as possible? Although you can’t reverse aging, you can slow the process so you don’t grow old before your time. According to Ronesh Sinha, M.D., an internal medicine physician with Sutter, smart diet choices — especially as they affect blood sugar levels — will help you maintain energy, vitality and health for years to come.

“We all know that exercise and a healthy diet are key in preventing diseases and age-related complications,” Dr. Sinha says. “But as you grow older, you also need to be aware of a specific chemical marker for aging known appropriately as advanced glycation end products, or AGEs.”

Why Your Blood Sugar Matters

Enzymes that drive important biochemical reactions in your body are made of proteins, which are also the building blocks for muscles, blood vessels, organs and collagen, a compound that maintains cartilage, bone and skin.

“When proteins start breaking down,” Dr. Sinha explains, “you start looking older because your skin starts to wrinkle, and you begin feeling older as the cartilage wears away in joints and also puts all vital organs at risk.”

Here’s where food comes in. When your blood sugar, also known as glucose level, is normal, it interacts harmlessly with proteins. However, excessive glucose latches onto proteins and changes their structure and function, preventing them from carrying out their normal and vital activities.

“AGEs are basically dysfunctional glucose-protein complexes that result from too much sugar in your blood — a direct result of the foods you eat,” Dr. Sinha says.

AGE-Related Conditions

“One important protein that glucose latches onto is hemoglobin, the protein that carries oxygen in your blood,” Dr. Sinha says. “In people with diabetes, we monitor glucose by measuring the glycohemoglobin, which tells us how much sugar is sticking to hemoglobin. The higher the number, the more sugar you have in your blood. Some experts state that glycohemoglobin is an indicator of AGEs in your body, and even in nondiabetics, it may indicate your future susceptibility to AGE-related conditions.”

According to Dr. Sinha, researchers have linked excessive AGEs to many different types of conditions including:

• Alzheimer’s disease
• Atherosclerosis
• Cancer
• Heart disease and stroke
• High blood pressure
• Kidney disease
• Nerve damage
• Type 2 diabetes
• Visual impairment

How to Avoid AGEs

Fortunately, you can avoid AGE-related damage through diet. Dr. Sinha advises avoiding food browned at high temperatures (such as grilling and frying), which creates a caramelization process that combines proteins and sugars. Instead, eat more fresh, unprocessed foods and cook low and slow with water whenever you can (steaming, boiling, using a slow cooker).

Also avoid foods and beverages that contain high-fructose corn syrup and excess sugars. Obviously, this includes sodas and sweets, but watch out for so-called “health” foods, too. “Unfortunately, as a result of the low-fat diet craze, the food industry has incorporated sugar into virtually every type of food we eat,” Dr. Sinha says. “Foods labeled ‘healthy’ and ‘low-fat’ often have excessive hidden sugar that triggers the production of AGEs.”

Because the body converts carbohydrates into sugar, monitor your carb intake as well. “Consuming excessive amounts of even ‘healthy carbs’ like oatmeal, grains and wheat can cause sugar to increase in your bloodstream, which not only leads to increased AGEs but also excess weight,” Dr. Sinha cautions.

In addition to cutting down AGEs intake to slow aging, remember to exercise. “Exercise helps increase sugar metabolism and reduces AGEs,” he says. “It's never too late to start exercising. Talk with your doctor about how to get started safely.”