Hi Friends!
When it comes to our health, we all want to stay vibrant and avoid anything that accelerates the aging process. One of the key factors in achieving this is minimizing our exposure to AGEs (advanced glycation endproducts).
It’s quite fitting that advanced glycation endproducts have the abbreviation “AGE” because these compounds indeed age us!
What are AGEs?
AGEs are inflammatory compounds formed when sugar molecules bind to proteins and fats. They can be produced inside our bodies (endogenous) or consumed through our diet (exogenous). AGEs accumulate in our organs, causing oxidative stress and inflammation. They can alter the structure and function of proteins, leading to cell damage or death. These compounds are linked to various diseases, including:
- Diabetes and its complications on the eyes (retinopathy), nerves (neuropathy), and kidneys (nephropathy)
- Heart disease
- Fatty liver disease
- Cancers
- Neurodegenerative diseases like Alzheimer’s and Parkinson’s
- Autoimmune diseases like Rheumatoid Arthritis
- Osteoarthritis
- Infertility
- Viral infections, including SARS-CoV-2
Endogenous AGEs
Endogenous AGEs are formed inside our bodies, especially when blood sugar levels are high. This is why they are often referred to as glycotoxins. Diabetics can experience up to three times higher levels of AGEs. This highlights the toxicity of refined sugar 🍩 and processed carbohydrates 🥧 on our health!
Monitoring your metabolic parameters through blood tests, including fasting glucose, HbA1c, and insulin levels, is crucial. Even if you’re not diabetic but have insulin resistance or higher blood sugar, you can still produce more AGEs. Controlling blood sugar by eating balanced meals is key to preventing most age-related diseases.
Exogenous AGEs
Exogenous AGEs come from the foods we eat. High-temperature cooking methods such as frying🍟, grilling, broiling, or charring increase AGE levels in foods. Therefore, opting for raw 🥗, steamed, or sautéed foods at low temperatures is preferable. A study showed that air-fried foods contain fewer AGEs than deep-fried foods. Processed foods, common in the Standard American Diet (SAD Diet) 🌭, are loaded with AGEs due to added chemicals and thermal processing. Generally, meats have higher AGE levels per serving size compared to vegetables and fruits. Additionally, tobacco smoke contains AGEs.
Antioxidants
Keeping your diet high in antioxidants by eating plenty of fresh vegetables 🥦 and fruits 🍓 is a great way to counteract the inflammation caused by AGEs. Supplementing with key antioxidants can also be helpful, including:
✅ Glutathione
✅ NAC
✅ Vitamin C
✅ CoQ10
Additionally, ✅ Berberine Pro is excellent for improving insulin sensitivity and helping to regulate blood sugar.
Further Reading
For more information, check out this comprehensive review article on the impact of AGEs on our health. Table 2 in the article provides examples of AGE content in different types of foods.
Key Antioxidant Supplements to Counteract AGEs
Purple Cabbage Salad
This is a colorful and crunchy salad full of
phytonutrients and antioxidants!
1 small purple cabbage chopped finely
1 cup of shredded carrots
1/2 cup chopped Italian Parsley
1/4 cup chopped green onions
Dressing: 1/4 cup Extra Virgin Olive Oil, zest and juice of 1 lime, 1/2 tsp of salt and 1/4 tsp black pepper
Toss together and let sit for 15 minutes before serving.
Thanks for reading this week’s newsletter! Please share it with a friend or family member who may find this helpful.
Warm regards,
Rajsree Nambudripad, MD
Dr. Rajsree is a caring and compassionate physician, who is board-certified in both Internal Medicine and Integrative/Holistic medicine. She is passionate about helping patients optimize their health through a preventative approach involving healthy lifestyle, dietary changes, targeted nutritional supplementation, and optimizing hormones. Her practice is unique in the personalized attention she devotes to each and every patient.