- Want to Live Longer? Science Says to Do These 5 Things
- Eating a healthy diet
- Exercising regularly
- Maintaining a healthy body weight
- Drinking only in moderation
- Not smoking
- Food Better Than Supplements for Increasing Longevity, New Study Shows
- The Pill That Could Change the Future of Aging
- 20 Longevity & Lifespan Increasing Supplements
- Animal and Cell Research
- 1) C60
- 2) Curcumin
- 3) Oxaloacetate
- 4) Rhodiola
- 5) Carnitine
- 6) NAC
- 7) Carnosine
- 8) Melatonin
- 9) Lactic acid
- 10) Gluconic Acid
- 11) NAD+
- 12) Malate
- 13) Acetate
- 14) Activated charcoal
- 15) Lutein
- 16) Theaflavins
- 17) Inositol
- 18) Butyrate
- 19) Glucosamine
- 20) Resveratrol
- Five myths about aging
- Six Ways to Increase Your Lifespan
- 20 Vitamins And Supplements To Increase Longevity!
- Alpha Lipoic Acid
- Vitamin A
- Vitamin B6
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Ginkgo Biloba
- Vitamin K
Want to Live Longer? Science Says to Do These 5 Things
When it comes to staying healthy, most people have the same motivation: living as long and fulfilling a life as possible. And while science has yet to find a true fountain of youth, researchers have identified certain behaviors that can increase longevity.
One study, published in the journal Circulation last year, even argued that adhering to just five healthy habits could extend your lifespan by roughly a decade. Here’s what they are, and what research to date says about living your longest life.
Eating a healthy diet
Diet is strongly linked to longevity. Research has long suggested that following a Mediterranean diet — which includes plenty of fruits, vegetables, whole grains, nuts and healthy fats, and not much sugar, red meat or processed food — brings a host of health benefits, including a longer life.
Other studies have also found longevity benefits associated with some of the specific foods and nutrients included in a Mediterranean diet, such as whole grains, fiber, fish, plant-based proteins and healthy fats. On the other hand, foods including processed snacks and meats, fried foods and sugar-sweetened beverages have been linked to higher risks of chronic disease and death.
Even if your diet isn’t perfect, research suggests that making smart changes can add up to sizable benefits. One paper published in 2017 concluded that people who ate 20% more healthy foods than they had at the beginning of the study, over the course of 12 years, decreased their risk of early death by up to 17%.
Working out regularly is a boon for both your physical and mental health, boosting everything from cardiovascular fitness to mood and energy — so it’s no surprise that it can also extend your life.
Federal physical activity guidelines recommend aiming for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week, plus twice-weekly muscle-strengthening sessions, to reap health and longevity benefits.
But you don’t have to go overboard. Even short bouts of light physical activity, such as walking and cleaning, increased the lifespans of older men and women in studies from 2018 and 2017, respectively. And a study published in January found that simply moving instead of sitting for 30 minutes each day could reduce early death risk by 17%.
If you do opt for a more vigorous workout, some research suggests that team sports tennis and soccer are best for longevity, because they encourage social interaction as well as exercise.
And if you don’t exercise now, you can still start. A recent study found longevity benefits associated with both life-long and later-in-life exercise.
Maintaining a healthy body weight
Diet and exercise habits help people maintain a healthy body weight, which the Circulation study defined as a body mass index between 18.5 and 24.9.
Obesity is associated with chronic conditions including Type 2 diabetes, cardiovascular disease and cancer, all of which can shorten your life. A 2018 study found that widespread obesity shaved a year off the U.S.
life expectancy and is responsible for up to 186,000 deaths per year.
Drinking only in moderation
For years, moderate drinking was touted as a harmless — and maybe even healthy — habit. But recently, scientific opinion has begun to shift toward a more cautious stance on alcohol.
Last year, a large meta-analysis of prior alcohol studies concluded that there is no safe amount of drinking, because the net risks to a population — addiction, cancer, traffic accidents and so on — outweigh any potential benefits, such as improved cardiovascular and cognitive health. And while each person’s risk-benefit analysis depends on his or her family and medical history, research is increasingly supporting the idea that people should limit their alcohol consumption to avoid health problems and increase longevity.
Moderate drinking, according to federal dietary guidelines, means that women should have no more than a drink per day, and men should have no more than two per day.
In addition to causing lung cancer, cigarette-smoking is associated with serious health problems including heart attack, stroke and mouth and throat cancers, making it a significant threat to longevity. The best way to reduce your risk, of course, is never to smoke at all — but if you do, experts advise quitting as soon as possible to minimize threats to your health.
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Food Better Than Supplements for Increasing Longevity, New Study Shows
More than half of American adults take multivitamins or another supplement, according to the NHANES data, perhaps in part because of what they are—or aren’t—already eating.
It’s no secret that many Americans don’t follow a healthy diet; for example, about 90 percent of people don’t eat the daily recommended 1½ to 2 cups of fruit and 2 to 3 cups of vegetables, according to the Centers for Disease Control and Prevention.
But can supplements make up for those shortfalls? Supplement proponents argue that it can be challenging for Americans to stick to dietary guidelines. “The majority of U.S.
adults do not get the recommended amount of nutrients,” says Andrew Shao, interim senior vice president for scientific and regulatory affairs at the Center for Responsible Nutrition (CRN), a trade association for the supplement industry. “It is a health benefit to get the nutrients you need.”
Still, experts say that eating healthfully is a preferred way to stay healthy. “Using dietary supplements shouldn’t be a substitute for a healthy, balanced diet,” Zhang says.
What’s more, when you get nutrients from food, you are also getting a variety of other compounds, such as phytochemicals, that interact with one another in myriad ways, some of which scientists may not even understand yet.
“It’s possible that these particular benefits we’ve seen here could reflect the complex interaction among multiple nutrients from food,” Zhang says. “We don’t eat isolated nutrients.”
Another concern with supplements is that the Food and Drug Administration classifies them differently from drugs.
So the companies that make and sell them aren’t required to prove that they’re safe for their intended use, that they work as advertised, or even that their packages contain what the labels say they do, according to Chuck Bell, programs director at Consumer Reports, who is involved in CR’s advocacy work on supplement safety.
There are times when supplements are recommended, such as if a patient is deficient in a certain nutrient due to a health issue, Zhang says. In some cases, a doctor might also suggest taking prescription supplements, which are subject to FDA regulations for drugs.
People who may need supplements include:
Women planning to become pregnant within a month. Folic acid supplements are recommended to reduce the risk of brain and spinal-cord abnormalities (called neural tube defects) that can occur in the first months of pregnancy.
Pregnant women. Folic acid is needed to protect against neural tube defects, and vitamin D is needed to help prevent pre-eclampsia.
Strict vegans who consume no meat, fish, eggs, or dairy. A daily vitamin B12 supplement can be recommended; B12 is found only in animal foods.
People over age 60. At this age, you may need vitamin B12, because with age, some people lose the ability to absorb vitamin B12 from food.
A person who rarely gets out in the sun. He/shemay need vitamin D3. Our bodies make vitamin D from sunlight.
Those taking certain drugs. Vitamin B12 and magnesium supplements may be needed for people taking diabetes medication such as metformin (Glucophage and generic) and long-term users of heartburn drugs, such as lansoprazole (Prevacid and generic) or famotidine (Pepcid and generic).
The Pill That Could Change the Future of Aging
Alas, there's more going wrong in older cells than on-the-fritz mTOR. “We've identified several major pillars of aging,” says Sierra, of the National Institute on Aging. The list reads the plagues of the Old Testament.
Among them: inflammation; out-of-whack metabolism; inactive stem cells that can't repair body tissues; damage from stress, environmental toxins and free radicals; reduced “quality control,” which can't eliminate rogue cells.
These glitches boost the risk for everything from heart disease and stroke to diabetes, osteoarthritis, Alzheimer's disease, Parkinson's and cancer.
This is an important point. If these and other cellular issues are the underlying causes of so many diseases, preventing cells from succumbing to them as they age is a key to preventing disease.
That's why resTORbio, other biotech start-ups and university aging labs across the U.S.
are launching an unprecedented number of human clinical trials with experimental compounds aimed at these pillars.
“It's a cautious period,” says physician James Kirkland, director of the Mayo Clinic's Kogod Center on Aging in Rochester, Minnesota. “Exciting findings in mice often don't turn out so well in people. It's impossible to predict what the human trials will show.”
One big target: “zombie cells” — aging, or “senescent,” cells that refuse to die, instead glomming up in joints and other body tissues.
They pump out dozens of inflammatory compounds and other chemicals that contribute to osteoarthritis, Alzheimer's, glaucoma, high blood pressure, type 2 diabetes, disk degeneration in the spine, lung problems and more.
In a raft of mouse studies, clearing out these senescent cells boosted health — easing arthritis pain, improving kidney and lung function, increasing fitness, extending life and even making fur thicker.
In January, the first-ever human study of a treatment to kill senescent cells in the lungs was published, in the journal EBioMedicine. Fourteen people with the fatal lung disease idiopathic pulmonary fibrosis took a mix of the drugs dasatinib and quercetin for three weeks.
The verdict: The drug combo was safe, triggered just one serious side effect (pneumonia), and seemed to improve study volunteers’ basic ability to stand up and walk.
There were also hints it may have reduced senescent-cell activity, but the researchers say bigger, longer studies are needed.
In the meantime, Kirkland says, human trials of other zombie slayers are underway in “a number of groups around the world, including several at the Mayo Clinic.
” In June 2018, Unity Biotechnology of San Francisco began its first human trial injecting UBX101, a senolytic (that is, a drug that kills senescent cells), into the achy knees of 40 people, ages 40 to 85, with moderate to severe osteoarthritis.
Kirkland and others at the Mayo Clinic are also paying attention to potential senolytics such as fisetin, which is found in fruits and vegetables. In a planned study, researchers will give fisetin to 40 women ages 70 to 90 to see if it helps them walk faster and become more active.
Plus, researchers will look at the effects on bone density, inflammation, blood sugar processing and frailty. “I don't want to say a lot about these studies now,” Kirkland adds. “Some are in compounds that people can buy as supplements, and I'm very worried about people self-medicating.
To get to the amounts in our study, you'd have to eat 15 pounds of strawberries in two minutes. Taking unproven supplements just isn't safe.”
On another front, a small human study recently tested the effects of NMN (nicotinamide mononucleotide), a chemical that in a 2013 Harvard study revitalized mitochondria — the power plants inside cells — in aging mice.
In a 2018 lab study, it improved blood vessel growth and exercise endurance in mice, too. NMN raises levels of NAD, the compound that seems to help mitochondria work better.
Lead researcher David Sinclair, a professor of genetics at Harvard Medical School and codirector of the school's Paul F. Glenn Center for the Biological Mechanisms of Aging, began studying NMN in people last year.
“The approach stimulates blood vessel growth and boosts stamina and endurance in mice, and sets the stage for therapies in humans to address the spectrum of diseases that arise from vascular aging,” he says.
There are other promising aging-research fronts. For example, a six-year study of the generic diabetes drug metformin in 3,000 older nondiabetic adults will ly begin this year, notes Barzilai of the Institute for Aging Research.
“We have already seen that people who take metformin for type 2 diabetes have less cardiovascular disease, less cancer, less cognitive decline and live longer than people without diabetes,” he points out.
“Now we want to test it in people without diabetes.”
Metformin may delay problems such as heart disease by two to three years. “It's a weak aging drug, but it will let us study aging itself instead of individual age-related diseases. That will be a first,” Barzilai says. “We've been talking with the FDA about it. Nobody wants to ever call aging itself a disease. We just want to keep people healthier.”
20 Longevity & Lifespan Increasing Supplements
In early 2015, doctor and investor Joon Yun launched the Palo Alto Longevity Prize, a one million dollar award for any scientist who could “hack the code of life” and find a way to keep humans from aging.
Since then, there has been a surge of new research into longevity enhancement in an attempt to win this prize. This article will explore some of the longevity research that has gone into various supplements.
Animal and Cell Research
The following supplements have only been studied in animals or cells. None of these supplements have been studied in clinical trials. The safety and effectiveness of these supplements in humans are unclear.
It’s also important to let your doctor know of all the supplements you are currently taking, in case of potential interactions. These supplements should not be used to replace medical treatment.
C60 is a molecule made up of 60 carbon atoms. It is sold as a dietary supplement that is usually dissolved in olive oil.
A study in rats suggests that C60 dissolved in olive oil may improve longevity. In the study, rats that received oral administration of C60 lived nearly twice as long. The researchers theorize that this life-extending effect may be due to a reduction in oxidative stress .
However, there is evidence that C60 may also cause DNA damage, according to animal studies . For more information, check out our C60 article here.
In a study looking at flies, curcumin increased the median and maximum lifespan of flies by up to 25.8% .
According to some researchers, the potential life-extending effects of curcumin may be due to its ability to decrease the expression of age-related genes (including mTOR). There’s also evidence that curcumin has antioxidant effects [4, 5].
Find out more about the potential benefits of curcumin here.
According to a study in worms, supplementation with oxaloacetate may be associated with a longer lifespan .
According to some researchers, oxaloacetate may be associated with longevity because it can potentially reduce the build-up of methylglyoxal, which is linked to protein toxicity and cellular dysfunction .
There’s also some evidence that oxaloacetate may lower levels of glutamate in rats. A build-up of glutamate may also be toxic to cells [8, 9, 10].
Rhodiola rosea is an adaptogenic herb that is purported to help improve stress resilience.
Research suggests that R. rosea may increase longevity according to several animal models, including flies, worms, and yeast. This effect was seen in both sexes and was independent of dietary restriction .
A study performed in yeast cells found that carnitine may be associated with lifespan. According to researchers, supplementation with carnitine may improve mitochondrial health, which may play a role in aging [12, 13].
N-acetylcysteine (NAC) is a modified sulfur-containing amino acid that may act as a cellular antioxidant, potentially protecting against free radical-induced damage [14, 15].
In one fly study, flies fed NAC lived 26.6% longer compared to flies that were not treated with NAC .
Another study found that supplementation with NAC increased the lifespan of worms by up to 30.5% .
The association between NAC and longevity may also involve NAC’s effect on the expression of specific mRNA genes .
Research in flies has revealed that male flies that were given carnosine lived on average 20% longer than normal. However, no increase in lifespan was noted in female flies taking carnosine [18, 19].
Melatonin is an important regulator of circadian rhythms and may have anti-inflammatory effects .
Increases in the longevity of fruit flies, mice and rats have been observed when melatonin was given supplementally or added to their food .
Research in both mice and rats also suggests that melatonin may act as an antioxidant that can potentially inhibit free radical damage .
According to cell studies, melatonin may affect the expression of genes that govern the cell cycle, cell/organism defense, protein expression and transport, and mitochondrial function. It might also activate the same sirtuin pathways as caloric restriction (SIRT1) .
9) Lactic acid
A study in fruit flies suggests that lactic acid may increase the median lifespan of flies by 12-15% depending on what stage of life supplementation began .
According to some researchers, lactic acid may increase lifespan by removing hydroxyl radicals .
10) Gluconic Acid
In a fruit fly study, gluconic acid increased the lifespan of flies by 12-22% depending on what stage of life supplementation began .
lactic acid, gluconic acid may increase lifespan by removing hydroxyl radicals .
A study in yeast cells suggests that supplemental NAD may extend yeast cell lifespan, potentially by activating SIRT1 .
A study in worms found that malate may increase lifespan and stress tolerance in worms, possibly through activation of gene pathways that code for longevity (DAF-16 and SIRT1) .
However, malate did not extend the lifespan of worms that were also calorie restricted.
According to a study in worms, acetic acid may help increase the lifespan of worms by increasing DAF-16. This extension of lifespan was 30-40% greater when acetic acid was combined with Reishi extract .
14) Activated charcoal
Activated charcoal is able to absorb substances from the digestive tract and is sometimes used to help eliminate toxic substances from the stomach.
A study in male rats suggests that activated charcoal may help increase longevity. According to researchers, activated charcoal may delay age-related structural changes by absorbing toxic compounds .
Lutein is an abundant carotenoid in fruits and vegetables.
In a study looking at fruit flies, lutein prolonged the average lifespan of flies by 63% .
This life-extending effect may be due to increases in antioxidant enzyme activity and up-regulation of certain genes that correspond to longevity (SOD1, SOD2 & CAT) .
According to a fly study, supplementation with black tea extract rich in theaflavins may extend the lifespan of flies by approximately 10%. The study also suggests that this extract may increase resistance to the negative effects of a high-fat diet .
Research suggests that the longevity-enhancing effects of theaflavins are potentially controlled, at least in part, by its impact on the gene expression of SOD and CAT .
Research in flies suggests that D-chiro-inositol may slow the aging process and enhance longevity .
Butyrate is a short-chain fatty acid produced during fermentation by the gut microbiota.
Feeding a form of butyrate to flies increased their maximum lifespan by 30-50%, according to one fly study .
This life-extending effect may be due to changes in the genes that code for longevity (e.g glutathione S-transferase & superoxide dismutase) .
In worm and mouse studies, glucosamine has shown potential life-extending effects, possibly through the creation of new mitochondria .
Multiple animal studies suggest that resveratrol may increase lifespan in yeast, worms, flies, bees, fish, and rodents .
Five myths about aging
Across the globe, more of us than ever are reaching old age, thanks to advances in public health.
But this success comes at a cost: The surge in age-related chronic disease is burdening health-care systems and leading to human suffering we are unprepared for.
The causes of aging, and the therapies that might alleviate its effects, are increasingly at the forefront of public interest and intrigue. Here are myths about aging that persist.
Average life expectancy in the United States increased during the 20th century by a remarkable 31 years. Maximum human life span, on the other hand — marked by the 122 years achieved by Jeanne Calment — did not grow significantly.
Recent work in Nature suggests that this is because humans have an upper limit on longevity set by biology and inevitable wear and tear. As Dan Rafael wrote on ESPN when boxing champion Floyd Mayweather came retirement for one last fight, “Everybody gets old.” It’s just a fact; “Father Time will always be undefeated.
” Biodemographer Jay Olshansky put it this way in Nature: “You run into basic limitations imposed by body design.”
Yet a limit on what our bodies can currently achieve does not equate to the inevitability of aging. Aging is incredibly malleable. Though they have identical DNA, queen bees can live 10 times longer than worker bees.
There are countless examples of animals that can live hundreds of years (clams and whales) and some that show little sign of a greater risk of death in older ages (hydra and naked mole rats). Fundamentally, these animals don’t differ from us; they use the same genetic code and damage-control mechanisms.
Some humans also age exceptionally well: Centenarians live longer and better, compressing the usual end-of-life incapacity. The problem is that the science aimed at healthy aging lags behind advances that have generated more elderly people.
The growing field of geroscience offers hope, showing that genetic alterations and drugs such as rapamycin can slow the rate at which animals age.
In a 1927 article in the Baltimore Sun titled “Why Lazy People Live the Longest,” American biologist Raymond Pearl tied variation in longevity to metabolic rates — the “rate of living” — and stated that this explained the longevity of women as compared with men.
One might have hoped for this myth (and misogyny) to die as fast as Pearl’s energetic fruit flies, but it lives on.
President Trump, according to a biography by The Washington Post’s Marc Fisher and Michael Kranish, believes that the “human body was a battery, with a finite amount of energy, which exercise only depleted.”
But the claim that longevity requires a slow metabolic rate was based upon only a handful of species, and now we know of many exceptions. Naked mole rats live 10 times longer than their mice cousins and never get cancer despite a comparable metabolism.
Recent work shows that regular exercise helps slow key signs of aging, boosting immune function and curbing mental decline. If anything, conserving our batteries as isolated couch potatoes ages us faster; successful aging is enhanced by exercise, engagement with life, staying in the workplace and maintaining social connections.
If Keith Richards, who says the Rolling Stones “defy gravity,” is anything to go by, perhaps we should all be speeding up, not slowing down.
Supposedly, oxidants — or “free radicals” — are running rampant in our cells, damaging all they touch. And we are told that antioxidants in superfoods and beauty products will mop up free radicals, protecting us from their aging effects and keeping us young and disease-free.
From celebrity endorsers Gwyneth Paltrow with her website, Goop, and Dr. Oz with blueberries and sweet potatoes, the message is clear: Antioxidants are the elixir of youth.
It’s a viewpoint perpetuated by eternally youthful athletes Tom Brady, whose TB12 diet supplements claim to combat these “destabilizing atoms that can contribute to aging and illness.”
Free radicals, a class of molecules in cells that have unpaired electrons, can indeed cause damage in cells, but they have captured the public imagination as a source of old age with little scientific evidence. There is in fact more negative data than positive examples.
Growing evidence even suggests that genetic manipulations that slow aging in animals the nematode worm cause a small burst of free radicals that induces “mitochondrial hormesis,” preparing the worm for a stress to come and helping increase life span — science’s way of saying that what doesn’t kill you makes you stronger.
Free-radical damage may be linked to chronic diseases, but as for the idea that it’s a driving cause of aging, it’s the myth itself that seems immortal.
In truth, we just don’t know that the benefit of strict diets lies solely in their calorie content. Increasingly, it seems that many of the positive effects of calorie restriction on aging may be unrelated to caloric intake.
Hungry animals and people tend to eat faster, and as a result spend more of their day eating nothing. These extended periods of abstinence are enough to slow aging in mice, whether overall calorie intake is reduced or not.
The science uncoupling the effects of fasting and calorie restriction on aging is in its infancy.
The same goes for our understanding of whether “a calorie is a calorie” when it comes to longevity.
During our evolution, we were ly to die of infection, accidents or disease long before we reached old age; hazardous living masked any negative consequences diet might have had.
So if a high-protein “paleo” diet made our ancestors lean and strong to help spread their genes to the next generation, any adverse effects it had on aging would have gone unseen.
High protein activates a sensor in our cells called mTOR, which builds body mass and is loved by weightlifters. But for healthy aging, being catabolic (burning), not anabolic (building), seems key; suppressing mTOR prolongs life in animals. Among mice fed diets with identical amounts of calories, those that lived longest and aged best ate lower amounts of protein.
As our cells divide, the chromosomes within them that carry the recipe for all cellular functions progressively shorten, because the replication machinery cannot get right to their tips.
To prevent loss of information, these tips have protective caps known as telomeres, often ned to the plastic tips at the ends of shoelaces. But they can do only so much. With age (or continuous cellular division in a petri dish), telomeres become too short to be protective, and cells go dormant.
Because cells in older people have shorter telomeres, telomere length is cited as a predictor of good or bad aging and even the central cause of the aging process. Lifestyle advice including more sex, meditation and yoga proposes to protect or even lengthen telomeres. “This is no snake oil.
This is no humbug,” says a review of the popular book “The Telomere Effect,” co-authored by Nobel Prize winner Elizabeth Blackburn, in Psychology Today.
Aging is not caused by one event, however, as compelling as fraying telomeres may be. Some of our cells do not divide at all, and they age without shortened telomeres. Many animals have telomeres much longer than ours, yet they age faster than we do. Shortening telomeres may even be useful, protecting against unchecked cell division, which is a hallmark of cancer.
“,”author”:”William MairÂ William Mair researches the biology of the aging process in his lab at the Harvard T.H. Chan School of Public Health, where he is an associate professor of genetics and complex diseases. He is a recipient of the Breakthroughs in Gerontology award from the American Federation for Aging Research.”,”date_published”:”2019-09-20T00:00:00.000Z”,”lead_image_url”:”https://www.washingtonpost.com/resizer/v7pdhdDi0Pxb3c_hgQktNnduo-0=/1440×0/smart/arc-anglerfish-washpost-prod-washpost.s3.amazonaws.com/public/5FQPIMW3E4I6TLDDGALHCFKD7Y.jpg”,”dek”:null,”next_page_url”:null,”url”:”https://www.washingtonpost.com/outlook/five-myths/five-myths-about-aging/2019/09/20/e7bfa11a-daf9-11e9-b1-849887369476_story.html”,”domain”:”www.washingtonpost.com”,”excerpt”:”No, antioxidants and longer telomeres are not the answer to immortality”,”word_count”:1213,”direction”:”ltr”,”total_pages”:1,”rendered_pages”:1}
Six Ways to Increase Your Lifespan
Knowing how long we are going to live is one of life’s greatmysteries, with numerous factors playing a massive part in determining our lifeexpectancy.
Even when you think you may have all the bases covered toenjoy a long and fruitful life, there are a still no guarantees that you willreach a hefty number on the age scale.
However, there are loads of tips and techniques you canfollow that will improve your chances of reaching a ripple old age.
Taking regular exercise, getting enough sleep, and eating healthier are amongst the little changes you can make to your life that can help to make a real difference to your life expectancy.
Read on we look at six ways to help increase your lifespan.
Physical activity is important for health, well-being, and life expectancy, so fitting some into our daily routine is crucial to our hopes of living for a long time.
Exerciseenergises our bodies and making it a regular part of your day, even insmall amounts, can make a massive difference.
If your work schedule restricts the amount of exercise youcan do, try and work some into your normal daily routines. Walking or cyclingto work are great ways to achieve this.
When you’re away from work take your dog out for a walk,sign up for the gym or explore the great outdoors. These types of activitieswill help to improve your lifespan.
Get enough sleep
When you sleep, your body repairs itself from the stressesand strains of the day. Inadequate rest impairs your ability to think, impactsyour immune system and affects your emotions.
Create an optimal sleeping environment that is quiet, dark, cool, and comfortable. Darkness is a signal to the brain that sleep should take place, while room temperature also plays a key role.
If a room is too hot or too cold it can increase the amountof time it takes to fall asleep and the number of sleep disruptions during thenight.
Establish a consistent bedtime that ensures you get eight to 10 hours of uninterrupted sleep. Putting all these factors together will give you a greater chance of enjoying a long life.
Many top sports stars take supplements to improve theirperformance, but their usage can also be linked positively to life expectancy.
Vitamins are nutrients that when used in the rightquantities support health and wellbeing. Studies have shown that using thesecan help prolong a person’s lifespan and promote health well into old age.
According to researchers, longevity vitamins are thenutrients which support the function of longevity proteins and allow the humanbody to remain healthy and live for an extended period.
Many of the key nutrients, which include vitamin K, vitaminD, omega-3 fatty acids, magnesium, and selenium, can be taken in theform of protein powders and other health supplements, and directlycontribute to the processes that keep the cells in our bodies healthy.
Eating more fruit and vegetables or cutting back onprocessed foods, can have a big impact on your health and your life expectancy.
You don’t have to completely eliminate the foods you enjoy,but taking a few small stepsto a healthy diet can make a real difference.
If you want to increase your lifespan, choose to make a fewsmart changes with your eating habits every day.
Regular, healthy eating helps you think clearly through theday and keeps energy levels up. It also assists with weight management andhealth issues. Enjoy your food and know that healthy eating has a positiveimpact on you.
Don’t worry, be happy
Avoiding thestresses and strains of everyday life isn’t easy, but it is important forour general state of mind.
Worrying about things chips away at our life expectancy, sofocus on the positives and you will feel much better for it.
If stress is present even in small amounts, it willnegatively impact your energy and eventually affect your health and wellbeing.
Steering clear of stressful situations and taking time tounwind at the end of a busy week will ensure your lifespan isn’t undulyimpacted by negativity.
Your body needs fluids to help with the digestion,absorption and transport of nutrients as well as elimination of waste products.
Fluids also act as a coolant for maintaining bodytemperature and lubricating joints, eyes and air passages.
Many people don’t hydrate themselves often enough, but justthe simple act of drinking more water can make abig difference to your lifespan.
Drink water regularly to satisfy your thirst and make sureyou take on more fluids in hot weather or when you are very active.
You can also count other fluids such as juice, milk, and tea towards your daily intake, but be aware of the extra calories as you do.
20 Vitamins And Supplements To Increase Longevity!
Everyone these days seems to still be looking for that magical fountain of youth that will keep them looking and feeling young for as long as possible. One of the many ways to achieve this goal is by focusing on proper nutrition, exercise, and taking vitamins and supplements on a daily basis.
The problem most people have is, however, that there are so many different kinds of things to take out there that it's hard to make an informed decision. Just keep on reading because we will increase your longevity with a list of 20 of the best vitamins and supplements you should be using.
Alpha Lipoic Acid
A new supplement on the rise is Alpha Lipoic Acid. Its manufacturers claim that it heals and repairs each individual cell keeping collagen in the skin from suffering more than mild damage. The supplement also claims to restore the mitochondria and produce a healthy glow to the skin. Mitochondria are the mini power plants of the body, so you will look good and feel good too.
Formed by a group of several compounds, Vitamin A plays a role in maintaining healthy vision, bone growth, cell reproduction, cell strength, and cell differentiation. Vitamin A plays a huge role in controlling the immune system, which directly impacts a person's longevity. Lymphocytes (a type of white blood cell) need Vitamin A to work more effectively in fighting disease.
With improved cell strength from Vitamin A, the wetter linings of the body such as the lungs, urinary tract, intestinal tract, and eyes become much stronger. This in effect blocks many viruses and bacteria from entering the body at all. If these linings begin to break down, it is much easier to become sick.
Lymphocytes Need Vitamin A To Work More Effectively In Fighting Disease.
Vitamin B6 performs a wide variety of functions in your body and is essential for your good health. More than 100 enzymes need it to metabolize protein. Vitamin B6 is also necessary to turn Tryptophan into Niacin.
It's going to help make red blood cell metabolism, the immune system and central nervous system all run more efficiently. A deficiency is directly linked to anemia, because B6 is necessary in the production of hemoglobin which carries oxygen in the blood.
In short Vitamin B6 makes your blood work better, thus possibly increasing your life span.
Also known as cobalamin, Vitamin B12 is a building block red blood cell formation, neurological function, and DNA synthesis.
Vitamin B12 is found in many forms and contains the mineral cobalt, so compounds with vitamin B12 activity are all together called “cobalamins.” B12 is an essential part of all of our nutrition because it is one of the most basic and versatile components of biology. DNA, RNA, hormones, proteins, and lipids are all created and maintained with Niacin.
The most abundant mineral in the body is Calcium. It is so common that many daily foods or over the counter antacid tablets are fortified with Calcium.
We need it to contract our muscles, expand and contract our blood vessels. Calcium is also used to transmit impulses in our nervous system and helps us secrete hormones.
Still, all of these functions use less than 1% of the body's total calcium.
The rest of the Calcium in the body is used in our bones and teeth, forming the support structures of our hardest biological components. Our bones may not seem to change to us, but on a microscopic level, they are always changing. The blood absorbs and re-deposits new calcium to bones everyday of your life.
The only part of this process that changes is that rate at which this process occurs. In aging individuals, especially in postmenopausal women, the bone loss exceeds formation. This will eventually lead to osteoporosis. A good supplement may slow down or in some cases reverse the bone breakdown that comes with age.
Calcium Is Also Used To Transmit Impulses In Our Nervous System And Helps Us Secrete Hormones.
Chromium is a mineral that humans need in trace amounts, although how exactly it works with everything in the body is not fully understood. There are two kinds of Chromium, the good kind in dietary supplements and the poisonous kind that derives from industrial pollution.
In the body it is known to be critical in the production of insulin, a hormone necessary to the metabolism and storage of carbohydrate, fat, and protein in the body.
It is essential to maintain good Chromium levels to avoid obesity and prevent all of the health problems that it brings.
Coenzyme Q10 (abbreviated CoQ10) is a naturally occurring enzyme within the human body that forms some of the basic building blocks for effective function of the human cells.
Research shows that CoQ10 levels drop off as the person ages, or if they are afflicted with some chronic diseases such as muscular dystrophies, cancer, Parkinson's disease, heart disease and HIV/AIDS.
Some prescription drugs may also lower CoQ10 levels.
Using CoQ10 remains somewhat controversial as a viable treatment for these conditions for a few reasons.
The first is that while it has been noted that low levels of the enzyme exist in the sickly and elderly, it has not been 100% proven that raising these levels improves overall health.
There are numerous reports and studies that have support claims of improvement in patients introduced to CoQ10 supplements. The jury is still out with some stubborn scientists, though.
Also known as L-ascorbic acid, Vitamin C is a water-soluble vitamin that is naturally present in some foods, fortified in others, and available in many dietary supplements. It is a necessary dietary component because un Vitamin D, endogenously (that is, inside the body) we have to get it from an outside source an orange.
Vitamin C is a large component in the building of Collagen, which is essentially the microscopic stuff that hold our skin and ligaments tight and flexible, as well as the nutrient that heals our wounds.
A person who wishes to remain active and healthy must maintain good Vitamin C levels. It is one of the few compounds we can take into our bodies at almost any dosage.
The body tends to only absorb what it needs and expels the rest through urination.
DHA promotes healthy brain function and the formation of new synaptic pathways. In short, it makes your brain work better. It helps your recall, retention, and mental agility. Many products for both the very young and very old are beginning to be fortified with DHA, so finding a good supplement is easy.
A person who wishes to remain active and healthy must maintain good Vitamin C levels.
A person might consider Vitamin D to be the partner to Calcium in biological function. It helps build strong bones and teeth, as well as improving the strength and durability of both red and white blood cells.
There are many foods, most notably milk, that are fortified with Vitamin D. Usually, acceptable levels of Vitamin D can be maintained naturally in the body.
This is because our bodies can produce plenty of it with some exposure to sunlight.
Our modern society however has made daily exposure to the sun somewhat inconvenient or even impossible for some people, making it necessary to consume the vitamin in supplemental form.
A fat soluble group of compounds, the term Vitamin E refers to several antioxidants. Antioxidants prevent damage from free radicals, which commonly appear as the signs of age (wrinkles, sagging skin, liver spots, etc).
When the body converts food into energy, electrons from the dissolved food attach to oxygen molecules in the body, and Vitamin E protects the cells from this damage. Vitamin E may also have much to do with the response of the immune system, the expression of certain genes during growth, and also promotes blood health by dilating the blood vessels and reducing platelet aggregation.
Folate is another B vitamin that has a slightly different function from the others. It seems to specifically relate to periods of rapid cell division and growth such as during pregnancy and infancy. It helps new cells grow and helps old cells repair themselves.
Folate is a basic component of both DNA and RNA, the blueprints for all cells. This does not mean that Folate is just for kids though. Children and adults both need it to make normal blood cells to prevent anemia.
Found in nature as a tree, Ginkgo has been used as a remedy in the East for thousands of years. Many people who take these supplements report an increase in mental activity and agility, as well as improved memory retention. It also helps increase blood flow and fights damage from free radicals in a similar manner to antioxidants.
This naturally occurring substance comes from a root native to the Asian continent. Ancient Chinese medicine identified Ginseng as a Stress reducer and aphrodisiac.
While it is a stimulant, one of the by-products of the chemical interaction is a hormone that helps a person deal with mental stress easier. Ginseng can also be used as a cure for sexual dysfunction. Sexual activity has certainly been shown to increase a person's life span, as it also releases a flood of happy, healthy hormones.
This element from the periodic table is one of the most abundant minerals on earth. It is no wonder that it plays so vital a role in our biological function. It forms the most basic parts of many of our enzymes and proteins.
For us Iron is chiefly involved in the transportation of oxygen from our blood cells to our vital organs. It is also a vital part of the orchestra of cell growth, differentiation and maintenance.
A person who does not get enough iron has trouble getting proper oxygen delivery, tires easily and does not have good immune system function.
On the other hand too much iron can result in toxicity or in extreme cases, death.
You need Vitamin K to help make strong bones and blood cells. It works together with other vitamins and minerals to promote good vascular health.
Vitamin K is also necessary in the first step to healing a wound. It helps the blood coagulate in the presence of oxygen. Vitamin K is also recognized in some countries as a treatment for osteoporosis.
Iron is chiefly involved in the transportation of oxygen from our blood cells to our vital organs.
This highly reactive element form the periodic table is used in a variety of ways. As with other minerals, it helps for some of the structures in the body not just bones and teeth, but also cellular walls. This only accounts for about half of the body's total Magnesium, however.
The other half performs different chemical reactions in the body including a normal heart rhythm and supporting a healthy immune system. Today researchers are taking a new look at Magnesium, because recent advancements have suggested that it plays a role in the body's natural treatment of hypertension, diabetes and even cardiovascular disease.
These fatty acids are used in a number of ways within the human body. They help promote cardiovascular health and improved brain function. There are also some links with Omega-3 and reduced chances of cancer growth, but many of these studies are far from complete.
Again this is one of those supplements that seem to have a lot of appeal now, and may pan out to be one of the greatest supplements to our health ever, but the research and the time are not quite there yet.
Selenium is another base element Iron and Chromium that is necessary for proper health in the human body. It functions in a very similar way to Chromium in the body. In addition to its antioxidant properties, Selenium may have an impact on thyroid function. The level of selenium in the body is regulated very closely, as too much is definitely bad for you.
People need Zinc to maintain a healthy balance. It is also a base element, many of the supplements mentioned above. Cells throughout the body contain Zinc.
Your immune system needs it to effectively defend itself from viruses and bacteria. Zinc is another building block of proteins and DNA, which are the raw materials of biology.
It is key in the healthy development and maintenance in the human body.
So now you are well informed on the 20 most important Vitamins and Supplements that will help keep you in a good strong body well into your golden years.
Whether you are a spring chicken looking for prevention, or an old dog shopping for new tricks, any and all of these listed on the bottle of your choice are good for you, but always tell your doctor when beginning a new daily supplement.
As always if you have any questions regarding the article above or anything fitness related please send me an email with your questions. AlexBigStew@gmail.com