Anti-Aging: How to prolong your health and perform better every day
Aging is something that all of us would like to stop in it's tracks. The main causes of aging include cellular damage caused by reactive molecules also known as free radicals and the shortening of telomere which are located at the end of chromosomes and play an important part in cellular division.
While we can’t stop aging all together, there are steps we can take to slow the process and supplements that have anti-aging effects. Here are a few ways that you can show those wrinkles and loss of energy who is boss.
Did you know that less that one fifth of Americans exercise as much as they are suppose too? In case you’re wondering, you are supposed to exercise everyday. The human body evolved to chase down our meals, not eat them while we watch TV on the couch.
Thirty minutes of daily vigorous exercise is recommended as the bare minimum to keep our bodies in peak condition. This means reducing the risk of obesity, heart disease, and drastically reducing the amount of stress in your body. So get off that couch and make sure to elevate your heart rate everyday. This can be as simple as going for a walk everyday after dinner. You’ll feel better and you’ll live longer.
Not many people realize the true benefits of fasting. Fasting can effect your body right down to the way your cells function, as well as gene expression. While it can help you lose weight, more importantly it can help you live a longer and healthier life.
A few benefits of fasting include, lowering levels of insulin in the blood and increasing fat burning, increasing your levels of human growth hormone which facilitates muscle growth, and cellular repair which removes waste material from cells.
You don’t have to fast for days on end either. Fasting during certain hours of the day or a couple days a week can help you to live a better life while pushing back those effects of aging.
This is a big one! Did you know most people are not getting enough sleep? It’s true and the downside to your late night work sessions are major. Sleep is just as important as exercise and diet to maintain health as well as slow the effects of aging.
Research has shown that poor sleep has immediate negative effects on your hormones, physical performance, and brain function. Not to mention, it can cause weight gain and increase your risk of heart disease. So do yourself a favor and get at least seven to eight hours of sleep every night, your body will thank you in the morning
4. Morning Journaling
How does morning journaling help you stop the effects of aging? Well research has shown that keeping track of your moods throughout the day, your anxiety, and what causes you stress is an effective tool to help you deal with them in a positive way. It allows you to indentify what triggers your stress thoughout the day and come up with ways to feel better. I guess the pen is mightier than the sword.
5. Social Media Scrolling
Ok folks this is a big one. Time to put down those screens and unplug from social media. While social media can be used to help us connect with others, it also can have a negative impact on our mental and physical health. Recent research has shown that overuse of social media can cause, low self esteem, increased feelings of isolation and loneliness, anxiety or depression, and even disrupt your sleeping patterns.
As we’ve learned, if you want to stop the effects of aging, reducing your daily stress and increasing the number of hours you get quality sleep each night are vital. So just say no to endless scrolling and use that time to get in that much needed daily exercise or sleep.
6. Hydrate First Thing in the Morning
This might seem like a no-brainer, but you’d be surprised how many people wake up dehydrated and continue their day that way. After sleeping for seven to eight hours your body needs more water to function at it’s best, and that’s not even taking into account the wine or beer you might have drank the night before.
Two cups of water in the morning is recommended to keep you in optimal condition. This will flush your body of any toxins, keep you hydrated, and jump start your metabolism.
7. NMN Bio
Not all supplements are created equal, literally. Not only do you have to be cautious of what supplements can do to your body, but you also want a supplement that is pure and manufactured by a reputable company. Which brings us to NMN Bio.
So what is Nicotinamide Mononucleotide (NMN)? Put simply, NMN increases NAD+, activates the longevity genes SIRTUINS and suppresses ageing. As our cells can’t absorb NAD+ directly we need to use a “precursor”, which is a molecule that converts into NAD+. One of the precursors for NAD+ is beta nicotinamide mononucleotide or NMN. NMN is a Vitamin B3 (niacin) derivative.
NMN has gained a lot of attention recently,especially after the release of longevity scientist, David Sinclair’s book Lifespan. In his book, the scientist discusses his research examining NMN, particularly in mice.
Can you get NMN from food? NMN can be found naturally in foods such as broccoli, cabbage, avocados and tomatoes. However, as the concentrations are less than 1 mg per kg of food you would need to consume about 1kg of broccoli to get about 1mg of NMN! Therefore, you need a supplement to get an optimum level of NMN.