Newly author of Guess my age if you can (ed. Marabout), Dr Olivier Courtin-Clarins looked at the biochemical causes of the aging process. He reminds us how eating well can counter this process and shares his recipes and eating habits.
“ There is no biological law that says we have to age », shares the Dr Olivier Courtin-Clarins in his new book published by Marabout, Guess my age if you can.
What does he mean ? Simply that all aging process in humans is based on nicotinamide adenine dinucleotide (NAD). It is a derivative of the vitamin B3 (niacin) which has the ability to promote and maintain cellular homeostasis (mechanism balance process). “ Unfortunately its synthesis decreases with age, which causes dysfunction at the cell level, inflammation of the skin, skin lesions and activity of certain enzymes such as sirtuins, a group of seven genes important in the regulation of the process of aging », explains Dr Courtin-Clarins, who himself echoes the words of David A. Sinclair, professor in the department of genetics and co-director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School.
The good news is that while sirtuins need NAD to function, THE young and physical exercise increases their level. And the other good news is that vitamin B3 is found in certain foodincluding animal proteins, eggs, milk, yeast, peanuts, legumes and whole grains.
“I learned and then understood the importance of healthy eating in terms of health”
Physician, general director of the cosmetics company Clarins and president of the Arthritis foundation (which supports French research into rheumatism and musculoskeletal diseases), Dr. Courtin-Clarins is well placed to understand the aging process.
“ As a doctor, I learned and understood the importance of a healthy diet for health, but also for the skin. Everything is connected ! », Underlines the expert.
Certainly, even the healthiest diet in the world does not completely prevent the appearance of wrinklesbut an unbalanced diet accelerates the aging process of all of our organs and also of the skin.
However, there is no question of imposing prohibitions and a diet full of injunctions. “ I prefer to talk about a better nutrition as a cornerstone towards healthy living. I hate prohibitions! », adds Dr Courtin-Clarins. He shares his daily eating habits, put in place to reduce oxidative stress, inflammation and cortisol, the stress hormone.
“I favor a diet that is close to that of the Cretans”
A healthy diet actually reduces the oxidative stress. The latter is due to excess calories, pollutants, poor diet, junk food and stress. It is largely accelerator of aging. A healthy diet also promotes immunity and allows an increase in serotonin and dopamine. A virtuous circle that acts against heart disease, diabetes, obesity and certain neurodegenerative diseases. But then, what exactly should you put on the menu?
Dr. Courtin-Clarins recommends take inspiration from Mediterranean diet. “ I favor a diet that is close to that of the Cretans, based on vegetables, seasonal fruits, fish, spices, olive oil, oilseeds… This healthy eating style rhymes with gourmet, cheerful and festive cuisine […]which does not prevent you from enjoying red meat from time to time.e “.
This advice is far from surprising when you know that the Mediterranean diet is considered the healthiest in the world.
And for good reason, fruits and vegetables are the pillar of this diet since they are rich in vitamins, antioxidants and anti-inflammatories. “ Orange, yellow with citrus fruits, purple with cabbage and beets, green with spinach and salad », continues the doctor.
“I never ignore the spices like on peppers, he adds. They allow me to no longer use salt and give more character to my dishes. I love turmeric. Anti-inflammatory, protector of the digestive system and anti-infectious, it is a mine of antioxidants. I add a pinch of it to my recipes and even to my pancakes! “.
“I eat fatty fish more than three times a week”
THE sea products and fatty fish are also an integral part of the doctor’s diet. “ I consume fatty fish more than three times a week. I like to alternate small fish like sardines, herring or mackerel with bluefin tuna, but also sole, sea bass and turbot. “. This habit allows the doctor to stock up on animal proteins.
He does not omit the legumesall as important as fruits and vegetables, because they are rich in vegetable proteins and vitamin B3 (lentils, beans, chickpeas, broad beans, etc.) and oilseed, provided with protein and fiber. “ Choose cashew nuts and those from Brazil “.
Finally, because the Mediterranean diet could not exist without vegetal oils, the doctor reminds us that the body needs fat. “ But not just any one! “If olive oil is essential in the Cretan diet, I prefer to make mixtures so as not to consume it alone. For example, I like to combine it with rapeseed oil for its richness in omega-3, which complements the presence of antioxidants and omega-9 in olive oil. I also use flaxseed and camelina oil from time to time. “.
To read to go further: Guess my age if you can (ed. Marabout)