If your inner monologue is constantly criticizing your weight, appearance, or character, it can be extremely difficult to feel good about yourself. These self-critical, pessimistic, and negative thoughts and stories can impact motivation, deplete confidence and self-esteem, and contribute to mental health disorders.
Chronic negative self-talk also has physical effects, including weakened immune systems, muscle tension, and poor cognitive performance. The mind-body connection is not to be ignored—it’s one of the primary beliefs affecting your health and happiness, and it’s essential to work on it to achieve better physical and mental health.
Many people believe that they must overhaul their entire lives to become healthy or that exercise is only worthwhile if you leave drenched in sweat after two hours of hard work. Similarly, another belief is that one “bad” meal or day laying on the couch is enough to ruin their healthy lifestyle; therefore, they should throw it all out the window for the rest of the week.
Believing that a tiny setback ruins your entire effort can lead to a sense of failure and discouragement. Health is not “all-or-nothing.” If you have one not-so-great day of healthy eating and activity, just return to it tomorrow. And when it comes to exercise, sometimes less is more. Overexercising can also be detrimental to health, and not everybody needs to perform intense cardio every day to be healthy (in fact, most people do not).
Of course, ignoring mental health concerns is a surefire way to keep you unhappy—but it can also lead to several physical health issues.
Symptoms related to mental health can take many different forms, including high stress, anxious or depressive feelings, low or erratic moods, poor sleep, emotional eating, and under- or over-exercising.
When it comes to physical health, high stress can lead to elevated levels of cortisol, which can disrupt just about every system in our body, including cardiovascular function, immune health, digestion, cognition, and even reproduction. Similarly, depressive disorders are linked to faster biological aging.
Regular exercise is one of the best ways to improve mental and physical health simultaneously. However, there is no need to rely on exercise alone to improve a mental health condition you may have. Be sure to talk to your healthcare provider to receive the help you need.
While body weight can be an important metric of health—and keeping an eye on your weight over time is beneficial—focusing too much on the number on the scale can be detrimental to some people’s mindsets.
If you find yourself hopping on the scale daily (or multiple times per day) and notice your mood changes based on what you see, it’s time to reevaluate your relationship with it.
As our weight can fluctuate by several pounds in one day alone based on what we eat, drink, and how much we sweat or exercise, daily weigh-ins aren’t even that reliable as a marker of our overall health. This is especially true if we strength train regularly, as we may gain weight via muscle—but that won’t show up on a regular scale. This can lead to feelings of discouragement when, in fact, our body is getting healthier by gaining muscle.
If this sounds like you, try putting the scale away for a month and, instead, gauge your health by how your body feels and how your clothes fit. When you feel less “addicted to the scale” in the future, you could try weighing yourself once a week or every other week at the same time of day.
The thought that “eating healthy means being deprived of good food” is a detrimental belief. Healthy lifestyles are not meant to be deprivation and torture. Focus on healthy things you enjoy doing and eating. Just because someone who looks healthy is doing a juice cleanse and daily hot yoga, that doesn’t mean you have to (or should). Fad diets, extreme restrictions, and deprivation-focused diets should be a thing of the past. Aim for nourishing, filling meals that contain protein, healthy fats, polyphenol-rich plants and herbs, and fiber-filled carbohydrates.
Common beliefs that can keep you in an unhealthy or unhappy state include “This is just the way I am,” “These are my genetics, and they can’t change,” or “I’m too old to start something new.”
None of these statements are true—but they are self-sabotaging and allow you to remain stuck in your current health situation. Even if your entire family has XYZ health condition, that does not mean you are destined to have it. Even if you are 80 and have never exercised, that does not mean you shouldn’t (safely) start working out today to improve your health.
Like with negative self-talk, statements like these can be a self-fulfilling prophecy. If you constantly tell yourself that you can’t do something or that you’ll always be unhealthy, you will likely stay that way.
An overemphasis on external appearance or validation from others is a good way to stay unhappy. When you focus solely on your appearance, your overall well-being and happiness can decline.
While it’s not vain to care about how you look or present yourself, it’s harmful to your mental health to only care about how you look instead of how you feel. Seeking validation from others can lead to low self-esteem and many of the other harmful beliefs we’ve talked about already.
Lastly, the expectation of immediate results is a negative belief pattern. Our culture has become hooked on instant gratification, and the effects are starting to show. When we can now order food with the push of a button or open social media apps the second we feel a twinge of boredom, our sense of delayed gratification is almost obsolete.
People expect overnight results when it comes to health and wellness, but real change takes time and effort. To improve this, start creating small milestones in your health journey and practice delaying smaller, more immediate rewards to build your tolerance for delayed gratification.
Becoming the best version of yourself is about so much more than a number on a scale or what you eat for one meal. Real and lasting health and happiness come, in part, from shifting your mindset to one of self-love, gratitude, non-scale victories, and realistic goal-setting and exercise routines. Healthy beliefs also include a focus on delayed gratification, prioritizing mental health and recovery, and knowing that substantial physical change does not happen overnight. Getting stronger can have more of a beneficial impact on your future health than getting thinner, and creating solid support systems can have a tremendous effect on your journey to becoming healthier and happier.
References:
Kim J, Kwon JH, Kim J, et al. The effects of positive or negative self-talk on the alteration of brain functional connectivity by performing cognitive tasks. Sci Rep. 2021;11(1):14873. Published 2021 Jul 21. doi:10.1038/s41598-021-94328-9
Levy BR, Slade MD, Kunkel SR, Kasl SV. Longevity increased by positive self-perceptions of aging. J Pers Soc Psychol. 2002;83(2):261-270. doi:10.1037//0022-3514.83.2.261
Segerstrom SC. Optimism and immunity: do positive thoughts always lead to positive effects?. Brain Behav Immun. 2005;19(3):195-200. doi:10.1016/j.bbi.2004.08.003
]]>If you’re trying to lose weight, it can be tempting to jump on the weight loss drug train—after all, if all of the celebrities are on them, why shouldn’t you? While medications like semaglutide undoubtedly have a time and a place—especially for people who have been trying unsuccessfully to lose weight or manage their blood sugar for a very long time—there are significant downsides to consider.
In this article, we’ll explore the top ways that excess weight impacts health and longevity, plus some reasons why weight loss drugs may not be the consequence-free magic bullet you’ve been looking for.
Excess body weight is linked to several aspects of aging, including increased inflammatory markers, impaired immunity, and mitochondrial dysfunction. Research has shown that being obese or severely obese reduces lifespan by up to 7.6 years in men and up to 10.3 years in women.
Similarly, a 2018 study found that American adults who were classified as obese had a 27% increased risk of dying during the 24-year-long study, with the severely obese participants almost doubling their risk of premature mortality. In addition to causing reduced life expectancies, obesity is associated with a markedly increased risk of developing other chronic diseases that can lead to premature mortality, including those related to cardiovascular, metabolic, and cognitive dysfunction.
Excess weight can also affect biomarkers of longevity, like telomeres. These are the protective endcaps of our chromosomes that are shortened during the aging process and act as proxies for biological age. One study found that older adults with higher body fat were more likely to have shorter telomeres.
NAD+, a coenzyme needed for metabolism and DNA repair, declines during aging and in people with excess body fat. Being obese or having excess body fat may accelerate the aging process by further reducing NAD+ levels.
However, it’s important to note that being underweight is also linked to shorter lifespans, mortality, and increased frailty with age, so maintaining a healthy body weight for your frame is ideal.
The effects of excess weight are seen in various cardiovascular or metabolic conditions and symptoms, including altered glucose metabolism, abnormal lipid levels, and elevated blood pressure.
Even in people who were found to be “metabolically healthy,” being overweight or obese was still an independent risk factor for developing cardiovascular conditions in a 12-year study of 520,000 people.
Another study published in the Lancet found that each 5-point (kg/m2) increase in BMI (Body Mass Index) was associated with a 27% increase in cardiovascular conditions. To put that in perspective, a 5-point increase in BMI would move you up a “class,” as a BMI of 24 is “healthy,” but a BMI of 29 is considered overweight.
The reasons for this correlation are multifactorial. However, one theory is that an accumulation of adipose (fat) tissue in the myocardium (heart muscle) alters cardiovascular structure and function, and hormones secreted by adipose tissue create a highly inflammatory state.
Similarly, excess body fat is linked to metabolic dysfunction and impaired glucose metabolism. Research published in JAMA Network Open concluded that each one-point increase in BMI increased the odds of a common metabolic disorder by 67%. The main driver behind this connection is that excess adiposity causes alterations in β-cell function (cells in the pancreas that secrete insulin), leading to impaired insulin signaling and increased blood sugar.
More and more research is emerging showing the link between cognitive dysfunction and excess body fat or weight.
The strongest association between excess weight and cognitive loss occurs when an individual is obese at mid-life. As mentioned, avoiding being underweight in later life may actually have a protective effect on health.
A 28-year follow-up study confirmed that conclusion. Published in 2018, the Whitehall II Study followed over 10,000 adults and found that being obese at age 50—but not at age 60 or 70—was linked to an increased risk of cognitive loss 28 years later.
This may be because excess adiposity releases pro-inflammatory cytokines and proteins, causing cerebrovascular and neuronal damage.
While only you and your doctor can answer this question, there are some things to consider when thinking about taking a weight loss medication like semaglutide.
First things first: how does semaglutide work?
Semaglutide is a medication that mimics a naturally occurring hormone called glucagon-like peptide-1 (GLP-1). Responsible for numerous vital aspects of metabolism, GLP-1 inhibits caloric intake by acting on the brain’s appetite centers and slowing down gastric emptying—the speed at which food moves from the stomach through the rest of the gastrointestinal tract. With slower gastric emptying, food remains in the stomach longer, leading to feelings of fullness and reduced caloric intake. Therefore, semaglutide is known as a GLP-1 agonist because it mimics these effects.
Semaglutide has been shown to produce significant weight loss. One landmark study found that those who used the medication once a week for over a year had a 14.9% reduction in body weight compared to 2.4% in the placebo group. However, those in the semaglutide group also experienced side effects such as nausea, vomiting, diarrhea, and other gastrointestinal symptoms.
However, research is also emerging that people experience significant weight regain after stopping the drug—and with costs upward of $10,000 per year, most people cannot afford to keep taking it forever. One study found that one year after stopping semaglutide, people regained two-thirds of the weight they had lost while on the drug.
Plus, the type of weight lost while on semaglutide is not all body fat. People tend to lose a lot of muscle mass—and when the weight comes back, the muscle does not. As muscle mass is critical for healthy aging and longevity, the potential benefits of weight loss may not be worth it unless in extreme cases.
Having a bit of excess body weight is not always a bad thing—especially if you are an older adult, are metabolically healthy, or have a history of being underweight. However, becoming obese or severely obese has significant health effects that have been thoroughly researched.
Some leading health effects of too much body weight or fat (adiposity) include lower life expectancy, accelerated biological age, and an increased risk of cardiovascular, metabolic, and cognitive dysfunction.
While it can be tempting to take weight loss medications like semaglutide, they have both minor side effects (like nausea) and significant ones (like muscle loss) that need to be discussed with a qualified healthcare practitioner. While weight loss drugs are not wrong for everybody, they also are not right for everybody.
References:
Ashraf MJ, Baweja P. Mo Med. 2013;110(6):499-504.
Baumgart M, Snyder HM, Carrillo MC, Fazio S, Kim H, Johns H. Summary of the evidence on modifiable risk factors for cognitive: A population-based perspective. Alz Dem. 2015;11(6):718-726. doi:10.1016/j.jalz.2015.05.016
Global Burden of Metabolic Risk Factors for Chronic Diseases Collaboration (BMI Mediated Effects), Lu Y, Hajifathalian K, et al. Metabolic mediators: pooled analysis of 97 prospective cohorts with 1·8 million participants. Lancet. 2014;383(9921):970-983. doi:10.1016/S0140-6736(13)61836-X
Ida S, Kaneko R, Imataka K, et al. Effects of Drugs on Muscle Mass. Curr Dia Rev. 2021;17(3):293-303. doi:10.2174/1573399816666200705210006
Lung T, Jan S, Tan EJ, Killedar A, Hayes A. Impact of overweight on life expectancy of Australian adults. Int J Obes (Lond). 2019;43(4):782-789. doi:10.1038/s41366-018-0210-2
Minagawa Y, Saito Y. The Role of Underweight in Active Life Expectancy Among Older Adults in Japan. J Gerontol B Psychol Sci Soc Sci. 2021;76(4):756-765. doi:10.1093/geronb/gbaa013
Morys F, Dadar M, Dagher A. J Clin Endocrinol Metab. 2021;106(10):e4260-e4274. doi:10.1210/clinem/dgab135
Njajou OT, Cawthon RM, Blackburn EH, et al. Shorter telomeres are associated with weight gain in the elderly. Int J Obes (Lond). 2012;36(9):1176-1179. doi:10.1038/ijo.2011.196
Riaz H, Khan MS, Siddiqi TJ, et al. A Systematic Review and Meta-analysis of Mendelian Randomization Studies. JAMA Netw Open. 2018;1(7):e183788. Published 2018 Nov 2. doi:10.1001/jamanetworkopen.2018.3788
Singh-Manoux A, Dugravot A, Shipley M, et al. 28 years of follow-up in the Whitehall II Study. Al Deme. 2018;14(2):178-186. doi:10.1016/j.jalz.2017.06.2637
Srikanthan P, Karlamangla AS. Muscle mass index as a predictor of longevity in older adults. Am J Med. 2014;127(6):547-553. doi:10.1016/j.amjmed.2014.02.007
Wilding JPH, Batterham RL, Calanna S, et al. Once-Weekly Semaglutide in Adults with Overweight. N Engl J Med. 2021;10.1056/NEJMoa2032183.
Wilding JPH, Batterham RL, Davies M, et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Dia Obes Metab. 2022;24(8):1553-1564. doi:10.1111/dom.14725
Xu H, Cupples LA, Stokes A, Liu CT. Association With Mortality Over 24 Years of Weight History: Findings From the Framingham Heart Study. JAMA Netw Open. 2018;1(7):e184587. Published 2018 Nov 2. doi:10.1001/jamanetworkopen.2018.4587
]]>In this article, we’ll detail what exactly autophagy and senescence are, and how practices like fasting, senolytics, exercise, supplements, and sleep can help these processes along—not to worry; your cells will be sparkly clean in no time.
Autophagy is a fundamental cellular process for longevity that removes toxic and dysfunctional cells or cell parts.
People with low autophagy are more likely to experience accelerated aging or develop age-related conditions. Autophagy is commonly referred to as our housekeeping or recycling systems—or, in this case, spring cleaning! With this cellular cleaning, autophagy allows for the degradation and removal of cellular components to maintain healthy functionality.
Studies show that upregulating autophagy in animals and human cell lines extends lifespan or improves markers of health and longevity. Conversely, disruptions in the autophagy process lead to a buildup of dysfunctional and damaged cells in the body—like senescent cells.
Senescence is a state of irreversible growth arrest when cells stop dividing and lose their function. It commonly occurs with older age or in response to stressors like inflammatory states or oxidative stress—the accumulation of reactive oxygen species that damage cells and DNA.
However, while these senescent cells lose function, they don’t die. Instead of undergoing the routine and programmed cell death called apoptosis, senescent cells enter a “zombie-like,” half-alive state that damages neighboring tissues and cells. This damage occurs through the senescence-associated secretory phenotype (SASP), which leads to the secretion of a cascade of destructive and inflammatory compounds.
The number of senescent cells that secrete SASP compounds increases with age in many vital tissues, including the brain, lungs, kidneys, heart, and blood vessels. Therefore, a buildup of senescent cells and their subsequent inflammatory cascade contributes to age-related conditions in these organs and tissues.
Another factor that plays a role in cells becoming senescent is telomere length. Telomeres can be imagined as the plastic casing protecting the tip of a shoelace, as these repetitive strands of DNA “cap” the ends of our chromosomes. These endcaps protect the critical genetic information inside the chromosome from damage and dysfunction.
Telomeres and cellular senescence go relatively hand in hand, as telomeres shorten with each cell division. When a cell reaches the end of its telomere, it can no longer replicate and is considered senescent.
Autophagy and senescence are also related, as this internal housekeeping system has been shown to suppress cellular senescence under certain conditions, especially states of oxidative stress. However, there’s a delicate balance here—excessive oxidative stress can also impair autophagic activity, eventually leading to cellular senescence. Therefore, minimizing oxidative stress as much as possible is beneficial for suppressing senescence and maintaining autophagic ability.
Fortunately, researchers have identified several ways to support autophagy and suppress senescence, including fasting, exercise, deep sleep, and certain senolytics or supplements.
One of the most researched dietary methods to increase autophagy is short-term fasting. Whether through intermittent fasting, alternate-day fasting, time-restricted eating, or caloric restriction, all these types of food restriction are thought to support autophagy.
When you fast, your body activates the AMPK (5′ AMP-activated protein kinase) signaling pathway, which inhibits mTOR (mammalian target of rapamycin). The inhibition of mTOR triggers autophagy and the ability to use excess fat for energy. Another mechanism by which fasting promotes autophagy is through the production of sirtuins, a family of proteins thought to support healthy aging and longevity.
One small recent study looked at the effects of fasting (17 to 19 hours per day for 30 days) on 25 young males. After fasting, the men had increased expression of ATG5—a protein that suppresses autophagy when reduced—and higher ULK1, a protein responsible for sensing autophagy signals or nutrient depletion. Some markers of cellular senescence were also reduced after fasting.
Animal studies also show that caloric restriction in rats leads to multiple health benefits, including longer lives and improvements in inflammatory and metabolic markers.
However, excessive autophagy from extreme fasting or nutrient depletion is not beneficial and can trigger stressful conditions in the body, leading to oxidative stress, inflammatory states, and increased senescence. Therefore, if you fast, ensure adequate nutrient intake and do not do “extreme fasts” for several days or more.
Exercise is another way to induce autophagy, especially in muscle tissues. A small study looked at autophagy markers in males after an eight-week exercise program. Two hours after participating in moderate-intensity cycling or moderate-intensity cycling interspersed with sprints (resembling a high-intensity interval training workout), skeletal muscle AMPK was increased in both groups, as well as other autophagy markers, including LC3I, LC3II, and BNIP3.
In a study with rats, researchers wondered whether high-intensity interval training (HIIT) or moderate-intensity continuous training (MICT) benefitted autophagy more. The HIIT group saw higher mitochondrial biogenesis markers and muscular increases in autophagy markers, indicating that HIIT may provide an additional cellular benefit that moderate-intensity exercise does not, likely due to the increased hormetic effect of the HIIT workout.
In an animal study, older mice (about 65 to 70 in human years) that exercised on the treadmill saw improvements in autophagic processes. The hearts of the older mice who exercised had higher activity of several proteins, including LC3, a protein often used as a proxy for autophagic status.
Higher LC3 activity suggests an increased formation of autophagosomes—sac-like membranes that resemble the “garbage bag” containing the cellular trash in this scenario. The autophagosomal garbage bag and its contents get transported to the lysosome, which could be considered the trash dump or recycling center. Therefore, higher LC3 indicates that taking the autophagosome to the lysosome (i.e., taking the trash out) was increased. If translated to humans, these results support the notion that the otherwise-repressed autophagic states seen with aging can be restored by aerobic exercise later in life.
When it comes to senescence, research shows that long-term intensive endurance exercise (like endurance running) is linked to reductions in senescent cells in the colons of older adults.
Senolytics are drugs or chemicals that remove senescent cells from the body. One commonly used senolytic is a combination referred to as DQ—dasatinib plus quercetin. However, while quercetin is a natural compound found in fruits and vegetables, dasatinib is a chemotherapeutic drug that can cause undesirable side effects.
Plant-based compounds studied for their role in reducing or clearing senescent cells include pterostilbene, fisetin, and berberine. The benefits of using natural plant-based senolytic compounds like these are wide-reaching, including their ability to selectively kill off senescent cells without causing toxic harm to normal, proliferating cells. Plus, they provide antioxidant activity, reducing the burden of oxidative stress.
NAD+ precursors may also help to clear senescent cells. Although we don’t have research in humans, one study found that NMN (nicotinamide mononucleotide), a precursor to the vital coenzyme NAD+, fights cellular senescence in the retinal cells of the eye, while another showed that NMN reduced senescent alveolar cells in the lungs.
Regarding autophagy, researchers have identified several compounds to boost this internal spring cleaning, including resveratrol, spermidine, urolithin A, curcumin, and green tea extract.
One of the easiest ways to trigger autophagy is by getting enough high-quality sleep. Our circadian rhythms—our internal 24-hour body clocks—rely on the regulation of several pathways and markers of autophagy to function correctly, including mTOR, AMPK, and the sirtuin SIRT1.
Disruption of circadian rhythms and autophagy has been seen in neurodegenerative conditions and memory loss. In studies done on flies, the protein aggregates in the brain that are hallmarks of cognitive loss have been linked to a reduction in autophagy, which was then resolved once neural autophagy pathways were improved.
Melatonin, our primary sleep-related hormone, also depends on autophagy pathways, which control aging processes, especially in the brain. It’s important to underscore that not all sleep will increase autophagy—it has to be deep and restorative sleep. When sleep is fragmented, autophagy proteins are decreased, and memory and cognition can decline.
The primary way to “spring clean” your cells is by boosting or supporting autophagy—our internal housekeeping system that clears cellular clutter and debris. Healthy levels of autophagy can also clear out senescent cells, the zombie-like cells that are not dead but not functioning, leaving trails of inflammatory debris in their wake.
Strategies to support both healthy autophagic activity and clearance of senescent cells include moderate fasting, exercise (primarily aerobic and HIIT), deep sleep, and senolytics or supplements like resveratrol, NMN, spermidine, urolithin A, curcumin, pterostilbene, fisetin, berberine, and green tea extract.
References:
Brandt N, Gunnarsson TP, Bangsbo J, Pilegaard H. Exercise and exercise training-induced increase in autophagy markers in human skeletal muscle. Physiol Rep. 2018;6(7):e13651. doi:10.14814/phy2.13651
Carroll JE, Prather AA. Sleep and Biological Aging: A Short Review. Curr Opin Endocr Metab Res. 2021;18:159-164. doi:10.1016/j.coemr.2021.03.021
Cho JM, Park SK, Ghosh R, et al. Late-in-life treadmill training rejuvenates autophagy, protein aggregate clearance, and function in mouse hearts. Aging Cell. 2021;20(10):e13467. doi:10.1111/acel.13467
Demaria M, Bertozzi B, Veronese N, et al. Long-term intensive endurance exercise training is associated to reduced markers of cellular senescence in the colon mucosa of older adults. NPJ Aging. 2023;9(1):3. Published 2023 Feb 27. doi:10.1038/s41514-023-00100-w
Fang T, Yang J, Liu L, Xiao H, Wei X. Nicotinamide mononucleotide ameliorates senescence in alveolar epithelial cells. MedComm (2020). 2021;2(2):279-287. Published 2021 May 27. doi:10.1002/mco2.62
Kwon Y, Kim JW, Jeoung JA, Kim MS, Kang C. Autophagy Is Pro-Senescence When Seen in Close-Up, but Anti-Senescence in Long-Shot. Mol Cells. 2017;40(9):607-612. doi:10.14348/molcells.2017.0151
Li FH, Li T, Ai JY, et al. Beneficial Autophagic Activities, Mitochondrial Function, and Metabolic Phenotype Adaptations Promoted by High-Intensity Interval Training in a Rat Model. Front Physiol. 2018;9:571. Published 2018 May 23. doi:10.3389/fphys.2018.00571
Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017;39:46-58. doi:10.1016/j.arr.2016.10.005
Nakamura S, Yoshimori T. Autophagy and Longevity. Mol Cells. 2018;41(1):65-72. doi:10.14348/molcells.2018.2333
Ratliff EP, Mauntz RE, Kotzebue RW, et al. Aging and Autophagic Function Influences the Progressive Decline of Adult Drosophila Behaviors. PLoS One. 2015;10(7):e0132768. Published 2015 Jul 16. doi:10.1371/journal.pone.0132768
Ren C, Hu C, Wu Y, et al. Nicotinamide Mononucleotide Ameliorates Cellular Senescence and Inflammation Caused by Sodium Iodate in RPE. Oxid Med Cell Longev. 2022;2022:5961123. Published 2022 Jul 18. doi:10.1155/2022/5961123
Shabkhizan R, Haiaty S, Moslehian MS, et al. The Beneficial and Adverse Effects of Autophagic Response to Caloric Restriction and Fasting. Adv Nutr. 2023;14(5):1211-1225. doi:10.1016/j.advnut.2023.07.006
]]>Chronic exposure to high levels of pressure, whether from external sources or because of perception, exerts profound effects on the human body, largely mediated through the sustained elevation of cortisol, a glucocorticoid hormone produced by the adrenal cortex. Cortisol, often referred to as the "stress hormone," mobilizes energy reserves, suppressing non-essential functions during acute strain, and modulating the immune response. However, when agitation becomes chronic and cortisol levels remain elevated over an extended period, this adaptive mechanism can lead to deteriorated tissue function and faster aging, not to mention an evaporated enjoyment of life.
Cortisol increases blood pressure and heart rate as part of the body's fight-or-flight response, preparing to respond to a perceived threat. Over time, these effects can contribute to increased risk of cardiovascular complications. Additionally, cortisol contributes to the development of arterial plaques by promoting the accumulation of abdominal fat and elevating levels of cholesterol and triglycerides in the blood.
While cortisol has anti-inflammatory effects in the short term, chronic elevation suppresses the immune system, reducing lymphocyte numbers and function. This suppression compromises the body's ability to fight infections and heal wounds, and it may increase susceptibility to a wide range of illnesses, from simple to severe.
Cortisol influences metabolic processes, promoting gluconeogenesis (the production of glucose from non-carbohydrate sources) and inhibiting insulin action, which can lead to elevated blood sugar levels and, over time, increase the risk of developing metabolic disorders. Chronic worry also promotes the accumulation of visceral fat, which is a risk factor for metabolic syndrome, a cluster of conditions that increase the risk for heart issues, vascular weakness, and blood sugar dysregulation.
High levels of cortisol contribute to muscle breakdown and suppress bone formation, potentially leading to muscle weakness and decreased bone density. Over time, this can increase the risk of falls and fractures which often come with a poor prognosis later in life.
Chronic feelings of being on edge and high cortisol levels are strongly linked to mental health disorders, from feelings of nervousness to low moods to difficulty sleeping. Cortisol can affect neurotransmitter levels and brain function, impairing cognition and memory and altering mood regulation.
Worry can impact the gastrointestinal system, leading to symptoms such as heartburn, acid reflux, indigestion, and irregular bowel movements. Chronic agitation may exacerbate conditions that involve vomiting, frequent bathroom trips, and malabsorption of nutrients.
While you may dream of your life being worry-free, that isn’t exactly a realistic expectation. The best we can do is minimize the effects of high pressure and maintain a sense of calm control over ourselves. Below are five things you can try to reduce the damaging effects of uneasiness on your mind and your body.
The combination of Suntheanine® (a patented form of L-Theanine), GABA (Gamma-Aminobutyric Acid), and 5-HTP (5-Hydroxytryptophan) forms a synergistic blend designed to enhance resilience through the modulation of neurochemical and physiological pathways. This trio engages with the body's central nervous system, neurotransmitter synthesis, and brain function to support a calm, balanced state.
Suntheanine® (L-Theanine)
Suntheanine®, a highly pure form of L-Theanine, is an amino acid predominantly found in green tea, known for its unique ability to promote relaxation without drowsiness. Mechanistically, L-Theanine influences the central nervous system to exert its effects. It crosses the blood-brain barrier and increases the production of GABA, an inhibitory neurotransmitter that plays a key role in regulating neural excitability. Additionally, L-Theanine elevates levels of serotonin and dopamine, neurotransmitters associated with mood regulation and a sense of well-being. By modulating these neurotransmitters, L-Theanine can attenuate the physiological and psychological impacts of strain, enhancing cognitive function and engendering a state of calm alertness.
GABA
GABA, the primary inhibitory neurotransmitter in the brain, regulates neuronal excitability and induces relaxation, reducing nervousness, and improving sleep quality. Supplementation with GABA can help to restore optimal levels of this neurotransmitter, counteracting the overactivity of the nervous system associated with nervousness and worry. By binding to GABA receptors in the brain, it promotes a calming effect, which can mitigate the body's adaptation response and support a more balanced emotional state.
5-HTP
5-HTP is a precursor to serotonin, a neurotransmitter integral to mood, anxiety, and sleep regulation. By increasing the synthesis of serotonin, 5-HTP supplementation can positively influence the body's overwhelm response and support emotional well-being. Elevated serotonin levels are associated with reduced anxiety and improved coping mechanisms in the face of distress. Additionally, because serotonin can be converted into melatonin, the hormone responsible for regulating sleep cycles, 5-HTP also has the potential to improve sleep quality, further enhancing resilience.
Synergistic Effects for Resilience
The combined effects of Suntheanine® (L-Theanine), GABA, and 5-HTP on the central nervous system and neurotransmitter levels offer a powerful approach to emotional management. This synergistic blend not only addresses the immediate physiological responses but also supports long-term emotional well-being and cognitive function. By modulating neurotransmitter activity, this combination helps to balance the body's resilience, reduce feelings of nervousness and loss of control, and promote a sense of calmness and focus.
Epigallocatechin gallate (EGCG) is a polyphenol found primarily in green tea, lauded for its broad spectrum of health benefits, including its significant impact on resilience. This compound has been extensively studied for its antioxidant, anti-inflammatory, and neuroprotective properties, all of which contribute to its efficacy in enhancing the body’s ability to manage and mitigate feelings of overwhelming pressure.
Antioxidant Activity and Oxidative Stress Mitigation
At the core of EGCG's resilience benefits is its powerful antioxidant capacity. EGCG scavenges reactive oxygen species (ROS), thereby mitigating oxidative stress, a common result of chronic physical and psychological pressure. Oxidative stress can lead to cellular damage and has been implicated in the aging process and degeneration of tissues. By neutralizing ROS, EGCG protects cellular elements, including DNA, proteins, and lipids, from oxidative damage, thus preserving cellular integrity and function.
Modulation of the Neuroendocrine System
EGCG influences the neuroendocrine system, notably impacting the hypothalamic-pituitary-adrenal (HPA) axis, which governs the body's response to overwhelm. By modulating this axis, EGCG can help in regulating cortisol levels. EGCG’s ability to modulate cortisol production supports a more balanced and adaptive pressure response.
Neuroprotection and Cognitive Function
EGCG exhibits neuroprotective effects that extend its resilience benefits to cognitive health. It has been shown to enhance neurogenesis and neuroplasticity. Moreover, EGCG protects neurons from worry-induced damage by inhibiting apoptotic pathways and promoting cell survival signals. These neuroprotective actions help maintain cognitive function and mental performance under pressure, contributing to overall resilience.
Anti-inflammatory Effects
Chronic unease is associated with systemic inflammation, which can exacerbate the body's strain response and lead to damaging complications. EGCG exerts anti-inflammatory effects by downregulating pro-inflammatory cytokine production and inhibiting the activation of inflammatory pathways, such as NF-kB. By reducing inflammation, EGCG can mitigate the adverse effects of strain on the body and promote a healthier, more resilient physiological state.
Adaptogens, such as ashwagandha and maca, are natural substances that work by modulating the body’s pressure response systems, particularly the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system, thereby helping the body to maintain homeostasis under pressure.
Modulation of the HPA Axis
The HPA axis is a central component of the body's response to overwhelm by regulating the production of cortisol. Adaptogens have been shown to modulate the activity of this axis, enhancing its adaptability to nervousness. By doing so, they help in normalizing cortisol levels, preventing the detrimental effects of chronic pressure, such as fatigue, impaired cognitive function, and metabolic dysregulation. This modulation ensures that the emotional response is more balanced and less likely to lead to health issues.
Enhancement of Cellular Response
On a cellular level, adaptogens activate several key factors in the strain response, including heat shock proteins (HSPs), c-Jun N-terminal kinases (JNKs), and forkhead box O (FOXO) transcription factors. These molecules are involved in the cellular defense mechanism against strain-induced damage, promoting cell survival and repair. HSPs, for instance, act as molecular chaperones that assist in protein folding and protect cells from thermal and oxidative stress, while FOXO transcription factors help regulate genes associated with apoptosis, cell cycle control, and oxidative stress resistance.
Antioxidant and Anti-inflammatory Actions
Adaptogens exhibit potent antioxidant and anti-inflammatory properties, which are essential in mitigating the oxidative stress and inflammation that often accompany chronic strain. By scavenging reactive oxygen species (ROS) and inhibiting the production of pro-inflammatory cytokines, adaptogens protect cells from oxidative damage and inflammatory processes. This antioxidant action extends to the protection of mitochondrial function, supporting energy production and cellular metabolism, further supporting the body's resilience.
Neuroprotective Effects
Adaptogens also have neuroprotective effects, enhancing cognitive function and mental performance under pressure. They influence neurotransmitter systems, enhancing the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and differentiation of new neurons and synapses. This action not only helps in buffering the brain against the effects of strain but also stabilizes mood and enhances cognitive function.
Malic acid, a dicarboxylic acid found in fruits, is an intermediate in the citric acid cycle (Krebs cycle), a metabolic pathway that produces energy in the form of adenosine triphosphate (ATP) in the mitochondria. Its role in the cycle involves the catalysis of the conversion of fumarate to L-malate, an essential step for the efficient production of energy within cells. By participating in this cycle, malic acid directly contributes to the cellular ATP pool, ensuring that cells have the necessary energy to function optimally, even under pressure.
Magnesium is a vital cofactor for over 300 enzymatic reactions in the body, many of which are involved in energy production and neurotransmitter synthesis. Magnesium is needed for the proper function of ATP, as it stabilizes its structure, allowing ATP to interact effectively with enzymes and energy-dependent processes. It modulates the release and uptake of neurotransmitters, promoting a calming effect on the brain and reducing the physiological response to pressure.
When malic acid and magnesium are combined, their effects on energy production and nervous system regulation are synergistically enhanced. This combination ensures a steady supply of ATP, supporting cellular energy demands during high-pressure periods, while magnesium’s role in neurotransmitter regulation helps mitigate the body’s adaptation response. Together, they help maintain cellular energy balance, reduce neuromuscular tension, and support cognitive functions, contributing to improved resilience.
Exercise is hands down the best way to relieve nervousness and build resiliency, and the evidence is stacked overwhelmingly in favor of this being the first line of defense against the damaging effects of constant emotional pressure. The benefits of physical activity extend beyond immediate mood elevation to long-term adaptations that improve the body's ability to handle distress.
Neuroendocrine Regulation
Physical activity has a profound impact on the neuroendocrine system, particularly the hypothalamic-pituitary-adrenal (HPA) axis, which governs the adaptation response. Exercise induces the release of endorphins, often referred to as the body’s natural painkillers, which can elicit feelings of euphoria and general well-being, known as the "runner's high." This release can help mitigate the perception of worry. Additionally, regular physical activity has been shown to regulate cortisol levels, the primary hormone associated with unease. By modulating cortisol secretion, exercise helps maintain a balanced HPA axis response, enhancing the body’s resilience.
Neuroplasticity and Cognitive Function
Exercise promotes neuroplasticity, the brain's ability to reorganize itself by forming new neural connections throughout life. This is partly mediated by the increased production of brain-derived neurotrophic factor (BDNF) during physical activity. BDNF supports the survival of existing neurons and encourages the growth and differentiation of new neurons and synapses, particularly in the hippocampus, the center of learning and memory. Improved hippocampal function is associated with enhanced cognitive function and reduced susceptibility to emotionally related disorders.
Inflammation and Oxidative Stress
Chronic pressure is associated with increased inflammation and oxidative stress, which can negatively impact cellular function and contribute to the development of various age-related conditions. Exercise stimulates the production of antioxidant enzymes and anti-inflammatory cytokines, effectively mitigating oxidative stress and inflammation. This protective effect not only mitigates immediate damage caused by stressors but also contributes to long-term health and resilience.
Cardiovascular Health
Regular exercise enhances cardiovascular health by protecting blood flow, blood pressure, and heart rate variability (HRV), a measure of the heart's ability to respond to pressure. Improved cardiovascular function ensures efficient oxygen and nutrient delivery to tissues, including the brain, enhancing overall resilience to physical and psychological pressure.
Social Interaction and Self-Efficacy
Exercise often involves social interaction, whether through team sports, group fitness classes, or community activities. Social support and increased social interaction can buffer the effects of worry and nervousness. Additionally, achieving exercise goals can enhance self-efficacy, the belief in one’s ability to succeed in specific situations. Increased self-efficacy can reduce perceived pressure and improve coping mechanisms.
Pressure, especially the kind of chronic pressure that many of us endure in the modern world, can have a laundry list of negative physical and emotional effects. To counter these effects, it’s of course ideal to limit overwhelming situations and have practices in place like mindfulness or meditation that can help relieve worry. In addition, there are steps you can take to guard against the negative effects of constant pressure as well as become more resilient against future challenging events. Supplements like L-theanine, magnesium, EGCG, and adaptogens can protect the body from the inside, while regular exercise can keep you stronger and more resilient in a sustainable way.
References:Fasting is difficult for many, for a wide variety of reasons, not the least of which is that the drive to eat is hardwired into our brains. Fasting certainly has benefits, but some bodies simply never adapt to restricted eating windows, feeling consistently hungry, irritable, fatigued, and weak.
The FMD was developed following decades of research on aging, nutrition, and disease. It involves a combination of an easy-to-follow "everyday" diet along with short periods of restricted eating. This combination is thought to be the key to living healthfully for an extended number of years.
The Fasting Mimicking Diet (FMD) is a nutritional program developed by Dr. Valter Longo to achieve the benefits of fasting or caloric restriction while still providing the body with essential nutrients. It typically lasts for 5 days, during which calorie intake is significantly reduced but not eliminated.
The goal is to induce the body's fasting mode, promoting beneficial changes such as cellular rejuvenation, improved metabolic markers, and decreased risk factors related to aging and lifestyle diseases. It’s remarkably beneficial for those concerned with protecting heart and brain health.
The FMD works by reducing the body's intake of proteins and sugars and increasing the intake of healthy fats and plant-based foods. These dietary changes have been shown to trigger a variety of beneficial biological responses in the body, including the activation of cellular stress response pathways and autophagy.
Given the recent research regarding excess leucine and isoleucine being problematic for longevity, and the prior studies on methionine with similar results, the reduction in protein intake could be one mechanism this periodic fasting protocol exerts its beneficial effects.
The FMD differs from other forms of fasting, such as intermittent fasting (IF), in several ways. While IF involves periods of complete abstention from food, the FMD allows for the consumption of small amounts of nutrient-rich food during the fasting period.
Furthermore, the FMD is typically practiced for five consecutive days, making it potentially easier to adhere to than other fasting diets which may require longer fasting periods or more frequent fasting cycles.
The FMD typically lasts for five consecutive days and involves a very low-calorie, low-protein meal plan. During these five days, the diet provides specific macro- and micronutrient amounts:
On the first day, you consume about 1,100 calories. For the remaining four days, your daily caloric intake drops to approximately 725 calories. After the five-day period, you return to your regular eating pattern for the rest of the month.
This interview between Drs. Valter Longo and Rhonda Patrick gets into the details of how to approach an FMD, as well as the benefits that are common for those choosing this way of eating.
]]>The seven plants highlighted in this article have been chosen based on robust scientific research underscoring their specific health benefits related to longevity. From the detoxifying effects of sulforaphane in broccoli to the anti-inflammatory properties of curcumin in turmeric, each plant offers unique compounds that are linked to extending healthy years and improving quality of life. Grab your grocery list and let’s get to it.
Broccoli stands out for its rich nutrient composition, offering a wealth of vitamins (notably C, K, and A), fiber, minerals, and phytochemicals such as glucosinolates. Sulforaphane, a metabolite produced from glucoraphanin via the enzyme myrosinase when broccoli is chopped or chewed, is particularly noteworthy for its health benefits. This compound is celebrated for activating the nuclear factor erythroid 2–related factor 2 (Nrf2) pathway, a regulator of cellular defense mechanisms against oxidative stress and damage.
Sulforaphane's ability to enhance detoxification processes comes through its induction of phase II detoxification enzymes, promoting the neutralization and excretion of harmful toxins and carcinogens. This activity supports cellular integrity and reduces the risk of mutation and disease. Moreover, sulforaphane inhibits the nuclear factor kappa-light-chain-enhancer of activated B cells (NF-κB) pathway, known for its role in promoting inflammation, thereby offering additional protective effects against chronic conditions linked to inflammatory processes.
Scientific studies underscore the potential of sulforaphane in promoting longevity. Research has demonstrated its efficacy in extending the lifespan of model organisms, such as fruit flies and rodents, by enhancing their antioxidant defenses and reducing oxidative stress—a key factor in the aging process. In humans, dietary intake of sulforaphane-rich broccoli has been associated with a lowered risk of several chronic conditions, including those related to cardiovascular health and mutations, indirectly suggesting its role in supporting longevity.
Blueberries are distinguished by their high antioxidant content, with anthocyanins being the most prominent. These phytochemicals are responsible for the berries' vivid blue color and confer significant health benefits. Anthocyanins are powerful antioxidants that scavenge free radicals, reducing oxidative stress and thereby mitigating damage to cells and tissues. This antioxidant activity is fundamental to protecting against the cellular and molecular damage associated with aging and various diseases.
The contribution of blueberries, and particularly their anthocyanins, to heart health is well-documented. They have been shown to protect endothelial function, normalize blood pressure, and modulate lipid profiles, collectively reducing the risk of cardiovascular degeneration. The mechanisms behind these effects include the improvement of nitric oxide bioavailability and the inhibition of oxidative stress and inflammation, which are critical factors in the development of heart conditions.
Moreover, the consumption of blueberries has been linked to enhanced cognitive function and a slower rate of cognitive decline with aging. Research suggests that anthocyanins can cross the blood-brain barrier, exerting antioxidant and anti-inflammatory effects within the brain. These actions contribute to the maintenance of neuronal function and the promotion of neuroplasticity, which are essential for cognitive health. Studies have demonstrated that regular intake of blueberries can improve memory performance and delay the onset of cognitive impairments associated with aging.
Spinach, alongside other dark leafy greens, is integral to a diet optimized for longevity, providing an extensive array of bioactive compounds and essential nutrients, including phytochemicals, vitamins A, C, K, B-complex, and minerals such as iron, calcium, potassium, and magnesium. These vegetables are rich sources of lutein and zeaxanthin, carotenoids with significant antioxidative properties, critical for ocular and cognitive health.
Lutein and zeaxanthin are concentrated in the macular pigment of the retina, where they mitigate phototoxic damage by filtering high-energy blue light and neutralizing reactive oxygen species. This protective mechanism protects against macular degeneration associated with aging. Beyond ocular health, emerging evidence suggests these carotenoids cross the blood-brain barrier, contributing to the antioxidant defense system within the brain and potentially enhancing neural efficiency, thereby playing a role in cognitive preservation and neuroplasticity.
Spinach and similar greens also provide dietary nitrates, which are enzymatically converted to nitric oxide (NO) in the body. NO is a critical vasodilator involved in the regulation of blood flow and blood pressure. The vasodilatory effect of NO not only supports cardiovascular health but is also hypothesized to benefit cerebral perfusion, thereby maintaining cognitive function through enhanced cerebrovascular regulation.
The nutrient profile of these greens is especially relevant for longevity due to their high concentration of vitamin K, which is necessary for hemostasis and bone metabolism. Vitamin K's role in the carboxylation of osteocalcin and matrix Gla-protein underscores its importance in bone health and deterrence of vascular calcification. The scarcity of vitamin K in other dietary sources amplifies the value of spinach and dark leafy greens in a longevity-focused diet.
Scientific literature underscores the comprehensive benefits of these vegetables for longevity, linking high consumption to reduced incidence of chronic conditions and preserved cognitive function in aging populations.
Garlic (Allium sativum) is renowned not only for its distinct flavor but also for its medicinal properties, primarily attributed to the bioactive compound allicin. Allicin is formed enzymatically from alliin when garlic cloves are crushed or chopped, acting as a potent antioxidant with numerous health benefits. This sulfur-containing compound is integral to garlic's cardiovascular and immune system benefits.
Garlic significantly contributes to cardiovascular health primarily because of its allicin content. Allicin is known to modulate blood pressure and cholesterol levels, two critical risk factors for cardiovascular degeneration. Mechanistically, allicin induces vasodilation by enhancing the production of hydrogen sulfide (H2S) and nitric oxide (NO), both of which are vasodilators that act on the smooth muscle cells of blood vessels to promote relaxation and reduce vascular resistance. This process not only lowers blood pressure but also improves overall vascular health. Additionally, allicin's influence on lipid metabolism, particularly in normalizing total and LDL cholesterol levels, further contributes to cardioprotection.
Beyond cardiovascular support, garlic's allicin content is beneficial for the immune system. Allicin possesses antimicrobial properties against a wide range of pathogens, including bacteria, viruses, and fungi, by disrupting their metabolic functions. In addition, allicin stimulates the activity of various immune cells, such as macrophages, lymphocytes, and natural killer cells, enhancing their ability to combat infections and potentially reducing the duration and severity of upper respiratory challenges.
Turmeric, a rhizome of the Curcuma longa plant, has been used in culinary and medicinal traditions for thousands of years, primarily due to its bioactive compound, curcumin. Curcumin is a polyphenol that imparts the characteristic yellow color to turmeric and is attributed with a wide range of therapeutic properties. Its molecular structure enables it to interact with numerous cellular targets, modulating various biochemical pathways and metabolic processes with anti-inflammatory and antioxidant effects.
The anti-inflammatory effect of curcumin is mediated through its ability to inhibit molecules that modulate inflammation, including nuclear factor kappa B (NF-κB), cyclooxygenase-2 (COX-2), and lipoxygenase (LOX). NF-κB is a transcription factor that regulates the expression of inflammatory cytokines, chemokines, and enzymes involved in the inflammatory response. By inhibiting NF-κB activation, curcumin effectively reduces the production of pro-inflammatory mediators and modulates immune responses. This mechanism is critical for the prevention and management of chronic inflammatory conditions, contributing to curcumin’s therapeutic potential in chronic disease risk reduction.
Curcumin's antioxidant properties are equally significant, directly scavenging free radicals such as reactive oxygen and nitrogen species, and indirectly enhancing the body’s own antioxidant defenses by upregulating the expression of genes encoding antioxidant enzymes like glutathione S-transferase and superoxide dismutase. This dual action helps mitigate oxidative stress, a driver of cellular aging and the pathogenesis of many degenerative conditions.
Curcumin can modulate several signaling pathways involved in growth, apoptosis, and inflammation, suggesting its potential to protect against mutations and malignant growths. Furthermore, curcumin has been found to improve endothelial function, reduce metabolic dysfunction parameters, and support neuroprotection, mechanisms that help reduce the risk of age-related cardiovascular, metabolic, and neurodegenerative conditions.
Green tea, derived from the leaves of the Camellia sinensis plant, is rich in polyphenolic compounds known as catechins, with epigallocatechin gallate (EGCG) being the most abundant and biologically active. These catechins are potent antioxidants, capable of modulating numerous cellular pathways to exert protective effects against oxidative stress, inflammation, and various chronic conditions.
EGCG interacts with signaling molecules and enzymes, influencing apoptosis, cell proliferation, and angiogenesis. Its antioxidant action is primarily through direct scavenging of reactive oxygen and nitrogen species, and indirectly by enhancing endogenous antioxidant defenses. This dual mechanism significantly reduces oxidative damage to cellular components, including DNA, lipids, and proteins, thereby enhancing cellular protection and longevity.
Moreover, EGCG can enhance metabolic health through several mechanisms. It can modulate lipid metabolism by inhibiting lipase activity and enhancing fatty acid oxidation, contributing to reduced body fat accumulation and improved blood lipid profiles. EGCG also influences glucose metabolism by enhancing insulin sensitivity and glucose uptake in peripheral tissues, mechanisms that can protect against blood sugar dysregulation.
Green tea catechins have demonstrated neuroprotective effects. EGCG can cross the blood-brain barrier, where it exerts antioxidant and anti-inflammatory actions, and modulates neuronal signaling pathways. These effects contribute to the maintenance of cognitive function, the reduction of neuroinflammatory responses, and the potential mitigation of age-related cognitive decline.
Avocados are a nutrient-dense food, highly regarded for their content of monounsaturated fats, particularly oleic acid, a compound known for its beneficial effects on heart health and inflammation. Beyond their lipid profile, avocados offer a plethora of essential nutrients, including potassium, which is necessary for cardiovascular health by way of regulating blood pressure; vitamin E, a potent antioxidant that protects cells from oxidative damage; and dietary fiber, which is essential for maintaining digestive health and metabolic regulation.
The primary monounsaturated fat found in avocados, oleic acid, has been extensively studied for its impact on lipid profiles. Oleic acid aids in reducing low-density lipoprotein (LDL) cholesterol while maintaining or increasing high-density lipoprotein (HDL) cholesterol, contributing to a lower risk of cardiovascular decline. Additionally, the high content of potassium in avocados contributes to vasodilation and blood pressure regulation, further enhancing cardiovascular health.
Avocados also exhibit anti-inflammatory properties, largely attributed to their specific phytochemicals and monounsaturated fats. The anti-inflammatory mechanism of avocados operates through the modulation of various inflammatory markers and signaling pathways, including the inhibition of NF-κB (nuclear factor kappa-light-chain-enhancer of activated B cells) pathway. The NF-κB pathway helps to regulate immune responses, and its inhibition by compounds found in avocados can lead to a decrease in the production of pro-inflammatory cytokines such as tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6), effectively mitigating the risk of inflammation-related conditions.
This effect is complemented by the presence of antioxidants in avocados, such as vitamin E and other phytonutrients, which scavenge reactive oxygen species (ROS), thereby reducing oxidative stress and protecting genetic and cellular integrity.
Furthermore, the fiber content in avocados supports digestive health and aids in the regulation of glucose levels, contributing to metabolic health. Fiber enhances feelings of satiety, which can help in weight management. Additionally, fiber fermentation by gut microbiota produces short-chain fatty acids (SCFAs), which have been shown to exert anti-inflammatory effects and improve gut barrier function.
While the literature suggests that a wide variety of plants should be consumed to enjoy the benefits of their vitamins, minerals, phytonutrients, enzymes, and other biologically helpful compounds, it may not be feasible for all people at all times to enjoy such a varied diet. We’ve picked some of the top plants to consume that give you the most bang for your buck to get as much benefit as possible while keeping your grocery list short. If you didn’t see your favorites on here, not to worry, that just means you already have a deliciously nutrient-dense diet, and adding these can only improve the situation even further. And if you’re struggling to get enough plants on your plate, these are the perfect place to start. Bon appetit!
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The significance of xenohormesis lies in its implications for human health and nutrition. It suggests a novel perspective on the relationship between diet and the regulation of aging processes and stress resistance mechanisms. Since we know how damaging stress is for short- and long-term health, xenohormesis is one method we can use to remain resilient. By adopting a diet rich in plants that have been exposed to environmental stressors, humans may be able to harness these natural compounds to activate cellular pathways associated with longevity, such as those involved in energy metabolism, antioxidant defense, and DNA repair.
The impact of stressed plants on human health and longevity could be profound, providing a natural and evolutionary-informed approach to enhancing disease resistance and lifespan. Research in this area explores how dietary intake of stress-derived phytochemicals can influence genetic and metabolic pathways critical to aging, offering potential strategies for improving human healthspan and longevity through diet.
Plants, when exposed to stress such as drought, ultraviolet radiation, or pathogen invasion, initiate a complex biochemical response to adapt and survive. This response includes the upregulation of defensive pathways that lead to the synthesis of a range of bioactive compounds. These phytochemicals, including polyphenols, flavonoids, and glucosinolates, serve multiple roles, including deterrence of herbivores and pathogens, protection against UV radiation, and mitigation of oxidative stress.
Under stress conditions, the enhanced production of these compounds is thought to be a survival strategy for plants, but when consumed by humans, these same phytochemicals can have significant health benefits. Research has shown that such compounds can activate longevity pathways in humans and other animals, including the activation of AMP-activated protein kinase (AMPK) and the upregulation of the Nuclear factor erythroid 2–related factor 2 (Nrf2) pathway. AMPK acts as an energy sensor and regulates metabolic processes to maintain cellular energy balance, while Nrf2 plays a critical role in antioxidant defense, detoxification of harmful substances, and inflammation reduction.
Furthermore, these phytochemicals can modulate stress-responsive vitagenes, which are crucial for cellular protection and survival under stress. Vitagenes are involved in the synthesis of heat shock proteins, sirtuins, and other stress response elements that can help in protein maintenance, DNA repair, and metabolic regulation. By activating these pathways, xenohormetic compounds may confer stress resistance and longevity benefits to the person eating the stressed plant.
Extensive research supports the connection between xenohormetic compounds and increased stress resistance and longevity in both animals and humans. Studies in model organisms, such as yeast, worms, and mice, have demonstrated that compounds like resveratrol, sulforaphane, and others can extend lifespan and improve healthspan by mimicking the effects of caloric restriction and activating survival pathways.
Human epidemiological studies have correlated the consumption of diets rich in these plant-derived compounds with reduced incidences of chronic conditions and potentially extended lifespan. These findings suggest a conserved mechanism across species where dietary intake of stress-induced phytochemicals activates endogenous defense mechanisms, promoting health and longevity.
The compounds produced from xenohormetic stress can be classified under the broad term “xenobiotics,” or, any biologically active compound that isn’t normally present in the organism.
One area of xenobiotic research focuses on the benefits of olive polyphenols, such as hydroxytyrosol and oleuropein, which are abundant in extra virgin olive oil. Studies have shown that these compounds exhibit potent antioxidant and anti-inflammatory activities, which are thought to underlie their protective effects against cardiovascular degeneration, a common age-related health issue. Additionally, the Mediterranean diet, rich in olive oil, fruits, and vegetables, has been associated with a decreased risk of neurodegeneration and improved cognitive function in older adults, suggesting a potential role of dietary xenohormetics in mitigating age-related cognitive decline.
Further evidence of the impact of xenobiotics on human health and longevity comes from research on other phytochemicals such as resveratrol, found in grapes, and sulforaphane, found in cruciferous vegetables like broccoli. These compounds have been studied for their ability to activate sirtuins and the Nrf2 pathway, both of which are involved in cellular stress responses, detoxification processes, and the regulation of oxidative stress. Sirtuins in particular are known to play a significant role in aging by influencing DNA repair, mitochondrial function, and metabolism.
The mechanisms through which xenohormetic compounds influence aging and longevity are multifaceted and context-dependent. They include modulation of metabolic pathways to improve energy efficiency and reduce oxidative damage, enhancement of cellular stress resistance mechanisms, and a potential mimetic effect of caloric restriction, a well-documented intervention for lifespan extension. These compounds may also modulate the gut microbiome, influencing the production of metabolites that can affect health and longevity.
To harness the potential health benefits of xenohormetic compounds, consumers can adopt strategies for selecting plants with elevated levels of these bioactive molecules. These guidelines focus on recognizing signs of environmental stress in plants and understanding how seasonal and geographical factors influence phytochemical content.
Phytochemical content in plants can vary significantly with the season and the plant's growing conditions. Generally, plants grown in their native environment and harvested in peak season are more likely to have higher levels of stress-induced compounds. For instance, grapes grown in Mediterranean climates where they are exposed to a mix of high sunlight and occasional drought tend to produce more resveratrol. Similarly, cruciferous vegetables like broccoli or kale may accumulate more glucosinolates when grown in cooler climates.
While it may be challenging to assess the stress history of plants in a grocery store or market, certain indicators can provide clues. Plants that are organically grown without the use of synthetic pesticides are more likely to have encountered pests and thus may have higher levels of protective phytochemicals. Additionally, smaller fruits and vegetables that are not "perfect" in appearance may have been exposed to more stress, potentially leading to an increased concentration of beneficial compounds.
Several commonly available plants are known for their rich content of xenohormetic compounds. These include:
Growing your own food crops, even small ones that can be grown indoors, offers a unique opportunity to maximize the xenohormetic benefits of plant-derived foods. Home cultivation allows for direct control over the environmental conditions to which plants are exposed, enabling the enhancement of stress-induced bioactive compound production. This method ensures access to fresh, nutrient-rich produce, potentially with higher levels of beneficial phytochemicals compared to conventionally grown counterparts.
Homegrown crops provide several advantages, including the assurance of organic growth practices, the absence of harmful pesticides, and the ability to consume the produce at peak freshness. Importantly, it allows for the strategic application of mild stressors to plants, which can stimulate the production of xenohormetic compounds without compromising plant health or yield.
Applying controlled stress to plants can be achieved through several methods. These include regulated water stress (mild drought conditions), controlled exposure to sunlight (to enhance UV-stress-induced phytochemical production), and the introduction of non-lethal amounts of plant-based stressors, such as seaweed extract or silica. It's crucial to monitor plant health closely and adjust conditions to avoid overstressing, which can diminish yields and plant vitality.
Make sure to choose plants that you can easily incorporate into your way of eating, and research their native growing conditions to maximize both yield and xenobiotic content.
Certain crops are particularly well-suited for home gardens and can be easily stressed to enhance their xenohormetic compound production. These include:
Harvesting crops at the right time is essential to achieve optimal xenohormetic effects. Generally, stress-induced compounds reach their peak levels just before the plant enters a recovery phase from stress. Timing the harvest to this phase can maximize the intake of beneficial phytochemicals. Post-harvest, proper storage—such as minimizing light exposure and controlling temperature—can help preserve these compounds until consumption.
While consuming stressed plants is a direct method to harness xenohormetic benefits, it's not always feasible for everyone. Alternatives, including supplements containing xenohormetic compounds and lifestyle modifications that mimic the effects of xenohormesis, offer viable options.
Supplements and extracts rich in xenohormetic compounds provide a concentrated source of these bioactive molecules. Examples include resveratrol supplements derived from grapes, curcumin from turmeric, and sulforaphane from broccoli. These compounds engage with specific cellular pathways to confer health benefits:
Certain lifestyle and environmental changes can also mimic the effects of xenohormesis, activating the body's endogenous stress response pathways without the direct consumption of stressed plants:
Xenohormesis describes a biological mechanism through which plants under environmental stress produce bioactive compounds that can induce beneficial stress responses in humans. This concept suggests a direct and evolutionarily conserved link between the consumption of such stressed plants and various health benefits, including improved metabolic health, increased stress resistance, and a decrease in the prevalence of age-related degeneration.
Empirical evidence, ranging from molecular biology to epidemiological research, supports the health benefits of consuming xenohormetic compounds. This evidence highlights the activation of key metabolic pathways, such as AMPK and Nrf2, the modulation of vitagenes, and the potential for these compounds to replicate some effects of caloric restriction, all of which are tied to aging and longevity.
Diets rich in xenobiotics, such as those found in olive polyphenols, resveratrol, and sulforaphane, have been associated with better cardiovascular health, cognitive function, and increased longevity.
To leverage the benefits of xenohormesis, options include not only dietary modifications but also the use of supplements and lifestyle changes that mimic the effects of consuming stressed plants. These alternatives provide viable options for those who may not be able to directly include stressed plants in their diets.
Additionally, growing crops under controlled stress conditions at home allows you to tailor your intake of xenohormetic compounds. This method not only enhances the nutritional value of the food but also offers a way to directly engage with one's diet, potentially improving health and longevity.
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Adding quercetin or berberine to your junk food diet won’t magically make you the picture of health, but plant compounds like these can help to reverse previous damage once you’ve turned a corner and started to focus on nutrition and wellness. If you want to undo some of the harm done in years past from daily drive-throughs, sugar addictions, or excessive alcohol consumption, several plant extracts have been shown to help—let’s take a look.
There are many classes of bioactive compounds known as phytochemicals in plants, with some of the most common including:
Despite their varying classifications, phytochemicals tend to provide similar or overlapping actions in the body—the most well-known being their ability to act as antioxidants and support healthier inflammatory responses. Plant compounds are known to reduce oxidative stress and the buildup of reactive oxygen species (ROS), which are often increased in people who eat diets high in sugar, refined carbohydrates, and alcohol, and low in micronutrients.
Phytochemicals also act on other essential pathways, including helping with DNA repair and fighting cellular senescence—a buildup of cells that have stopped growing and dividing but remain in the body, causing inflammatory damage to neighboring cells and tissues. Some are also known to support mitochondrial activity or boost sirtuin activity, a class of proteins that regulate DNA repair, cell survival, and metabolism.
Certain plant extracts can support liver function, which can get overworked from dealing with too many toxins (including alcohol and medications) or fat buildup (fatty liver). Some also help to normalize biomarkers like cholesterol, blood sugar, lipids, and hormones that have become dysregulated from a poor diet.
If your nutrient-poor diet has led to unwanted weight gain, you’re certainly not alone—and adding berberine to your new healthy eating plan may help you shed the weight faster.
Berberine is a nitrogen-containing, plant-derived compound that provides potent antioxidant and antimicrobial activity. It also activates an enzyme called AMP-activated protein kinase (AMPK).
The effects of berberine on AMPK are one of the main reasons it helps with weight loss. AMPK acts as a sensor for low ATP levels inside cells. When low ATP levels are noticed, AMPK quickly restores intracellular energy levels. It does this by redirecting carbohydrate and fat metabolism to take glucose from the blood and pull it into cells, reducing blood sugar.
In addition to supporting healthy metabolism by activating AMPK and reducing the activity of pro-inflammatory molecules, berberine reduces adipocyte (fat cell) maturation by regulating the activity of specific genes involved in that process.
One study with overweight adults found that those who took berberine for one month had lower body weight and higher levels of brown adipose tissue. Also known as brown fat, brown adipose tissue is more metabolically active than white fat and increases energy expenditure, leading to a healthier body weight.
In a review of 12 trials, people who took berberine had significantly lower body weight, body mass index (BMI), waist circumference, and C-reactive protein concentrations—a marker of inflammation.
Sulforaphane is a powerful phytochemical known as an isothiocyanate, found abundantly in broccoli and other cruciferous vegetables like cabbage, kale, and Brussels sprouts. Sulforaphane is a strong contender for reversing the effects of a bad diet because it reduces inflammatory pathways, fights oxidative stress, and facilitates healthy detoxification.
Isothiocyanate compounds like sulforaphane stimulate a signaling pathway known as Nrf2 (nuclear factor erythroid 2-related factor 2), which activates antioxidant enzymes. Sulforaphane also reduces the activity of the pro-inflammatory protein NF-κB, which controls the production of other inflammatory signaling molecules called cytokines.
Sulforaphane supports various biomarkers of cardiometabolic health, which are commonly dysfunctional or irregular in people eating poor diets. Sulfur-based compounds like sulforaphane also protect the heart and vascular systems by releasing the gas hydrogen sulfide, a beneficial compound that fights oxidative stress and prompts the formation of new blood vessels.
Cell-based and animal research has found that sulforaphane reduces excess body fat, lowers blood lipids like total and LDL cholesterol, improves insulin sensitivity, reduces blood pressure, and promotes better blood sugar control. It also can cause white fat (the unhealthy type) to “brown,” becoming the more metabolically active form.
A bad diet can also cause fatty liver, which is a reversible stage of liver disease. Fatty liver can be caused by high consumption of sugar, refined carbohydrates, and alcohol, with a low intake of vegetables and fiber. Sulforaphane has been shown to reverse fatty liver on a cellular level, preventing fat deposition in the liver in cell-based and animal models.
Curcumin, one of the most well-known plant extracts, is a potent antioxidant found in turmeric. It’s known to reduce pro-inflammatory compounds, including downregulating harmful cytokines such as TNF-alpha, interleukins 1 and 12 (IL-1 and IL-12), and NF-kB. It also fights oxidative stress and may be able to reverse many metabolic markers of poor nutrition.
A meta-analysis of nine randomized controlled trials found that curcumin supplementation improved several biomarkers related to cardiometabolic and hepatic (liver) health, including reductions in:
As curcumin is notoriously low in bioavailability, look for curcumin extracts that use liposomal forms, nanoparticles, or phospholipid complexes, or add other compounds (like piperine from black pepper) that improve its absorption ability.
Anthocyanins are flavonoid compounds that provide berries (and many other fruits and vegetables) with their deep blue, purple, or red pigments and function as powerful antioxidants and anti-inflammatory agents.
Research shows greater anthocyanin intake is linked to better metabolic function and healthier body weight. One study of female twins found that those with higher anthocyanin consumption had a 3 to 9% lower fat mass and less central adiposity.
Anthocyanins have also been shown to increase healthy HDL cholesterol and reduce LDL cholesterol, blood pressure, and inflammatory cytokines. They are particularly beneficial for supporting heart health because they improve vascular function, including increasing vasodilation and reducing damage to endothelial cells.
EGCG (epigallocatechin gallate) is the primary bioactive compound found in green tea and green tea extract. The high antioxidant content of green tea and its extracts can help to protect the body against damage from oxidative stress. It may also promote weight loss and metabolic function.
In a study of 115 obese women, those who took EGCG for 12 weeks had significant reductions in body weight, BMI, and waist circumference compared to women in the placebo group. This may be because EGCG reduces ghrelin levels—our primary hunger hormone that stimulates appetite and reduces the ability to burn fat.
Quercetin is the most consumed flavonoid antioxidant in the American diet, as it’s found widely in many common fruits and vegetables, like apples, onions, and berries. However, a diet low in fruits and vegetables will also be low in quercetin.
Studies show that quercetin helps to protect against the adverse effects of a high-fat diet in mice, including increasing brown fat activity, reducing adipogenesis (the production of new fat cells), and fighting inflammation.
In humans, overweight or obese women taking 100 mg of quercetin daily for 12 weeks had significantly decreased total body fat (especially in the percentage of fat in the arm) and BMI compared to the placebo group.
Nothing can take the place of a well-rounded, nutrient-rich diet—but if you want to help your body heal from the metabolic and cellular damage incurred from years of unhealthy eating, several plant compounds can facilitate the process.
While you will need to put in the work with healthy eating and exercise, plant extracts like berberine, sulforaphane, curcumin, anthocyanins, EGCG, and quercetin can help to reverse biomarkers typically made dysfunctional from a poor diet, including high body weight or excess body fat, cardiovascular health, metabolic function, and liver health.
References:
Asbaghi O, Ghanbari N, Shekari M, et al. The effect of berberine supplementation on parameters, inflammation and liver function enzymes: A systematic review and meta-analysis of randomized controlled trials. Clin Nutr ESPEN. 2020;38:43-49. doi:10.1016/j.clnesp.2020.04.010
Baralić K, Živanović J, Marić Đ, et al. Sulforaphane-A Compound with Potential Health Benefits for Disease Prevention and Treatment: Insights from Pharmacological and Toxicological Experimental Studies. Antioxidants (Basel). 2024;13(2):147. Published 2024 Jan 25. doi:10.3390/antiox13020147
Choi C, Song HD, Son Y, et al. Epigallocatechin-3-Gallate Reduces Visceral Adiposity Partly through the Regulation of Beclin1-Dependent Autophagy in White Adipose Tissues. Nutrients. 2020;12(10):3072. Published 2020 Oct 8. doi:10.3390/nu12103072
Jalali M, Mahmoodi M, Mosallanezhad Z, Jalali R, Imanieh MH, Moosavian SP. The effects of curcumin supplementation on liver function, metabolic profile and body composition in patients with non-alcoholic fatty liver disease: A systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2020;48:102283. doi:10.1016/j.ctim.2019.102283
Jennings A, MacGregor A, Spector T, Cassidy A. Higher dietary flavonoid intakes are associated with lower objectively measured body composition in women: evidence from discordant monozygotic twins. Am J Clin Nutr. 2017;105(3):626-634. doi:10.3945/ajcn.116.144394
Kalt W, Cassidy A, Howard LR, et al. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065
Lee JS, Cha YJ, Lee KH, Yim JE. Onion peel extract reduces the percentage of body fat in overweight and obese subjects: a 12-week, randomized, double-blind, placebo-controlled study [published correction appears in Nutr Res Pract. 2016 Jun;10(3):364]. Nutr Res Pract. 2016;10(2):175-181. doi:10.4162/nrp.2016.10.2.175
Li J, Xie S, Teng W. Sulforaphane Attenuates Nonalcoholic Fatty Liver by Inhibiting Hepatic Steatosis and Apoptosis. Nutrients. 2021;14(1):76. Published 2021 Dec 24. doi:10.3390/nu14010076
Liu Y, Fu X, Chen Z, et al. The Protective Effects of Sulforaphane on High-Fat Diet-Induced in Mice Through Browning of White Fat. Front Pharmacol. 2021;12:665894. Published 2021 Apr 29. doi:10.3389/fphar.2021.665894
Mirmiran P, Amirhamidi Z, Ejtahed HS, Bahadoran Z, Azizi F. Relationship between Diet and Non-alcoholic Fatty Liver: A Review Article. Iran J Public Health. 2017;46(8):1007-1017.
Reis JF, Monteiro VV, de Souza Gomes R, et al. Action mechanism and cardiovascular effect of anthocyanins: a systematic review of animal and human studies. J Transl Med. 2016;14(1):315. Published 2016 Nov 15. doi:10.1186/s12967-016-1076-5
Wu L, Xia M, Duan Y, et al. Berberine promotes the recruitment and activation of brown adipose tissue in mice and humans. Cell Death Dis. 2019;10(6):468. Published 2019 Jun 13. doi:10.1038/s41419-019-1706-y
Zhao Y, Chen B, Shen J, et al. The Beneficial Effects of Quercetin, Curcumin, and Resveratrol. Oxid Med Cell Longev. 2017;2017:1459497. doi:10.1155/2017/1459497
]]>As one of the most commonly consumed beverages worldwide, coffee is the leading source of antioxidants in the American diet (which says a lot about our fruit and vegetable intake). Through their daily cup (or three) of joe, coffee provides people all over the globe with various health-promoting compounds that may help them live longer.
Although the number of antioxidants can vary by roasting and brewing method, most coffee contains molecules called melanoidins, diterpenes, and a group of phenolic compounds called chlorogenic acids. These compounds are thought to provide the majority of coffee’s antioxidant effects. In addition, having higher levels of the metabolite 2-furoylglycine (reflective of greater coffee intake) is associated with better cognitive health.
Coffee consumption may improve cellular markers of aging like increased telomere length and expression of autophagy. One study of female nurses found a positive correlation between telomere length and coffee consumption. Those who drank three cups of coffee daily were 36% more likely to have longer telomeres than non-coffee drinkers.
Some research has suggested that drinking coffee can slow epigenetic aging—a marker of internal or biological age that typically measures chemical changes or “tags” on DNA. This includes DNA methylation—the addition of a methyl group to DNA. This recent 2024 study found that people who consumed more coffee were more likely to have slower epigenetic aging.
Population-based studies have found that coffee is associated with reduced risk of all-cause mortality. In research with almost 119,000 adults with metabolic dysfunction, moderate coffee intake (1 to 3 cups per day) was linked to a reduced risk of death from cardiovascular, respiratory, or any other causes. In contrast, more than 4 cups per day increased the mortality risk.
The caffeine content of coffee can vary widely, ranging from 50 mg to over 300 mg per cup. Caffeine is well-known to stimulate the central nervous system, providing some people with mental alertness and others with anxious jitters.
How we respond to caffeine comes down to genetics, as some people metabolize it quicker than others. The differences in caffeine metabolism come from the gene CYP1A2, which controls an enzyme of the same name that regulates how quickly you metabolize caffeine through your system.
People with the “slow metabolizer” phenotype of the CYP1A2 gene tend to experience more negative effects from drinking caffeine than fast metabolizers. This extends to both acute caffeine-related symptoms (anxiety, jitters, impacted sleep, etc.) and longer-term effects, like higher blood pressure.
Another factor to be aware of is what you add to your coffee. If you have six cups of sweet and creamy coffee daily, the health benefits will likely be negated by the detrimental effects of sugar. Lastly, as caffeine is a drug, chronic consumption of coffee can lead to caffeine addiction. Upon quitting caffeine, withdrawal symptoms of headaches and irritability are common.
Cocoa (from cacao beans) also contains more phenolic antioxidants than most commonly consumed foods. The prominent polyphenol in cacao is theobromine, which can cross the highly selective blood-brain barrier and support cognitive health by influencing blood flow and neuron activity.
Other phenolic antioxidants in cacao include catechin, epicatechin, proanthocyanidins, and flavan-3-ols. These antioxidants benefit cardiometabolic health by reducing inflammatory pathways, increasing endothelial function, and improving insulin sensitivity. As cardiometabolic and neurodegenerative conditions are leading causes of death amongst older adults, consuming high-cocoa chocolate could extend longevity by improving these areas of health.
In a study with almost 1,200 adults who recently had a serious cardiac event, those who consumed more chocolate in the year before the event had significantly reduced mortality rates compared to non-chocolate eaters. Compared with those who never ate chocolate, those who consumed it once or twice per week had a reduced risk of cardiac-related mortality by 44% and 66%, respectively.
However, it’s important to note that observational diet studies like these do not determine causality and are notoriously unreliable, as many people cannot accurately remember what they ate yesterday, let alone over the past year.
Conversely, a randomized controlled trial found that daily dark chocolate intake (just 30 calories per day) effectively lowered systolic and diastolic blood pressure and increased levels of the vasodilating compound nitric oxide compared to those eating white chocolate. As uncontrolled high blood pressure increases mortality risk by 62%, consuming dark chocolate or cacao may be an effective way to extend longevity.
Keep in mind that milk chocolate or candy bars won’t contain significant amounts of theobromine or other beneficial antioxidants. Dark chocolate has 70% cacao or more, but if you can handle the bitterness of 90% and above, go as high as possible to get the most benefits with the least sugar. Many dark chocolate products still contain high amounts of sugar, so be cautious about how much sugar you consume in the name of antioxidants.
Red wine contains various bioactive compounds, with the most famous being resveratrol. Resveratrol is a compound found in several foods, including red grapes, cocoa, peanuts, raspberries, blueberries, and cranberries. This plant-based substance has potent antioxidant and anti-inflammatory properties, creating red wine’s claim to nutritional fame over the past few decades. Red wine also contains the polyphenols anthocyanins, ellagitannins, and catechins.
Researchers have studied resveratrol for its ability to boost the capacity of NMN (nicotinamide mononucleotide) to raise NAD+ levels—a compound that decreases with age but is needed by every cell in the body.
Resveratrol is well-known for its antioxidant activity. It is thought to support the aging process by activating SIRT1—an essential enzyme that helps the health of our cells and their energy powerhouses, the mitochondria. It also promotes autophagy, our body’s internal recycling program that clears damaged and dysfunctional compounds. Low levels of autophagy are linked to aging and disease development, as autophagy is essential for protecting the quality and function of our cells.
Research has looked at the benefits of red wine intake as a whole, showing that consuming 0.15 L (5 ounces) of red wine lowered the risk of overall mortality and certain cardiovascular conditions. This amount is consistent with the alcohol guidelines for moderate consumption.
Another study looked at Dutch men and wine intake, finding that men who drank approximately half of a glass of red wine daily substantially reduced their risk of cardiovascular conditions and mortality. Life expectancy was about five years longer in men who consumed this small amount of wine compared with those who did not drink alcohol at all.
Lastly, a systematic review published by researchers in the USDA concluded that low average alcohol intake (without ever binge drinking) is associated with a lower risk of mortality from any cause compared with never drinking alcohol. Based on 60 studies, evidence suggested that the lowest levels of risk were generally up to 1 or 1.5 daily drinks on average—but any higher than that was significantly associated with increased mortality.
Studies on red wine and health have seen widely differing results, which may be due, in part, to the varying concentrations of resveratrol in different types of wine. Another critical component is the amount of alcohol. As seen in the studies mentioned, drinking between one-half and one glass (3 to 5 ounces) of red wine daily produces beneficial effects on health and longevity, especially in regard to cardiovascular health and mortality.
However, exceeding these low doses (which many people easily and regularly do) is known to negatively impact several aspects of health, including heart, brain, and liver function.
Plus, genetics may play a role in who benefits from moderate alcohol consumption and who does not. In one study, people who were not carriers of the genetic allele APOE4 (the one strongly linked to neurodegenerative conditions) benefited more from red wine consumption than those with the APOE4 allele.
Additionally, what you eat while you drink wine may affect how it impacts your health. Research shows that combining red wine with a Mediterranean-style meal reduced oxidized LDL levels (a marker of oxidative stress and heart health). Conversely, drinking red wine with a meal from McDonald’s or drinking it alone (while fasting) increased oxidated LDL. These results suggest one reason why people in the Mediterranean regions—who are regular wine drinkers—do not experience negative health effects from their nightly glass.
Overall, if you choose to drink red wine, moderation is vital to experience benefits without venturing into harmful territory. In the United States, moderate alcohol consumption is one drink daily for women and two for men, with one drink equating to five ounces of wine.
While some of these studies suggest that moderate consumption of wine, chocolate, and coffee may protect against some aspects of aging, this is not an excuse to binge on bottles of wine or down several Venti cups of coffee each morning. As with most things in life, moderation is key.
Another vital caveat to consider is the observational nature of most of these studies, meaning they cannot determine causality. Therefore, we can’t say that moderate wine, coffee, and chocolate consumption directly leads to increased longevity or better health. Because of this factor, researchers recommend randomized controlled trials in humans to elucidate these results fully.
To experience the benefits without veering into adverse effects, consider drinking 1 to 3 cups of coffee daily (without sugar or cream), 1 or 2 squares of dark chocolate (at least 70% cocoa, with closer to 100% being best), and 3 to 5 ounces of red wine alongside a Mediterranean-style meal. Enjoy!
References:
Bai LB, Yau LF, Tong TT, Chan WH, Zhang W, Jiang ZH. Improvement of tissue-specific distribution and biotransformation potential of nicotinamide mononucleotide in combination with ginsenosides or resveratrol. Pharmacol Res Perspect. 2022;10(4):e00986. doi:10.1002/prp2.986
Di Renzo L, Carraro A, Valente R, Iacopino L, Colica C, De Lorenzo A. Intake of red wine in different meals modulates oxidized LDL level, oxidative and inflammatory gene expression in healthy people: a randomized crossover trial. Oxid Med Cell Longev. 2014;2014:681318. doi:10.1155/2014/681318
Engler MB, Engler MM, Chen CY, et al. Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults. J Am Coll Nutr. 2004;23(3):197-204. doi:10.1080/07315724.2004.10719361
Hrelia S, Di Renzo L, Bavaresco L, Bernardi E, Malaguti M, Giacosa A. Moderate Wine Consumption and Health: A Narrative Review. Nutrients. 2022;15(1):175. Published 2022 Dec 30. doi:10.3390/nu15010175
Janszky I, Mukamal KJ, Ljung R, Ahnve S, Ahlbom A, Hallqvist J. Chocolate consumption and mortality following a first acute myocardial: the Stockholm Heart Epidemiology Program. J Intern Med. 2009;266(3):248-257. doi:10.1111/j.1365-2796.2009.02088.x
Klinedinst BS, Le ST, Larsen B, et al. Genetic Factors Modulate How Diet is Associated with Long-Term Cognitive Trajectories: A UK Biobank Study. J Alz Dis. 2020;78(3):1245-1257. doi:10.3233/JAD-201058
Liu JJ, Crous-Bou M, Giovannucci E, De Vivo I. Coffee Consumption Is Positively Associated with Longer Leukocyte Telomere Length in the Nurses' Health Study. J Nutr. 2016;146(7):1373-1378. doi:10.3945/jn.116.230490
Matsumoto C, Miedema MD, Ofman P, Gaziano JM, Sesso HD. An expanding knowledge of the mechanisms and effects of alcohol consumption on cardiovascular. J Cardiopulm Rehabil Prev. 2014;34(3):159-171. doi:10.1097/HCR.0000000000000042
Mayer-Davis E, Leidy H, Mattes R, et al. Alcohol Consumption and All-Cause Mortality: A Systematic Review. Alexandria (VA): USDA Nutrition Evidence Systematic Review; July 2020.
Noroozi R, Rudnicka J, Pisarek A, et al. Analysis of epigenetic clocks links yoga, sleep, education, reduced meat intake, coffee, and a SOCS2 gene variant to slower epigenetic aging. Geroscience. 2024;46(2):2583-2604. doi:10.1007/s11357-023-01029-4
Pietrocola F, Malik SA, Mariño G, et al. Coffee induces autophagy in vivo. Cell Cycle. 2014;13(12):1987-1994. doi:10.4161/cc.28929
Snopek L, Mlcek J, Sochorova L, et al. Contribution of Red Wine Consumption to Human Health Protection. Molecules. 2018;23(7):1684. Published 2018 Jul 11. doi:10.3390/molecules23071684
Streppel MT, Ocké MC, Boshuizen HC, Kok FJ, Kromhout D. Long-term wine consumption is related to cardiovascular mortality and life expectancy independently of moderate alcohol intake: the Zutphen Study. J Epidemiol Community Health. 2009;63(7):534-540. doi:10.1136/jech.2008.082198
Taubert D, Roesen R, Lehmann C, Jung N, Schömig E. Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial. JAMA. 2007;298(1):49-60. doi:10.1001/jama.298.1.49
Wu E, Bao YY, Wei GF, et al. Association of tea and coffee consumption with the risk of all-cause and cause-specific mortality among individuals with metabolic syndrome: a prospective cohort study. Diabetol Metab Syndr. 2023;15(1):241. Published 2023 Nov 23. doi:10.1186/s13098-023-01222-7
Zhou D, Xi B, Zhao M, Wang L, Veeranki SP. Uncontrolled hypertension increases risk of all-cause and cardiovascular mortality in US adults: the NHANES III Linked Mortality Study. Sci Rep. 2018;8(1):9418. Published 2018 Jun 20. doi:10.1038/s41598-018-27377-2
]]>Our modern society certainly has plenty of advantages over our hunter-gatherer ancestors—but the way we currently eat is not one of them. Adopting a diet similar to that of the Paleolithic-era people has many health benefits, especially in regard to metabolic and heart health.
]]>Although there are vast regional differences, most ancestral diets had a focus on lean meat, seafood, foraged fruits and vegetables, nuts, seeds, and tubers or legumes if available. They also tended to be low in sugar, moderate in fat, and high in fibrous carbohydrates and protein.
As the most well-known ancestral eating pattern, the “paleo” diet has seen an explosion in popularity in recent years.
The Paleo diet is based on our ancestors from the Paleolithic era, which lasted from about 2.6 million years ago to around 10,000 BCE when settled agricultural societies came about and ended the era.
When available, the Paleolithic people got the majority of their protein from wild game, which is leaner than meat compared to their modern-day animal counterparts. Research shows that wild animal meat contains less than 4% fat, compared to 25-30% fat in domesticated meat.
The Paleo diet also emphasizes fish and seafood (if available to the region), a variety of fruits and vegetables (including wild berries and foraged plants), roots, tubers, nuts, and seeds.
Unlike the potatoes, yams, and bananas of our grocery stores today, Paleo-era roots, tubers, and fruits were much denser, higher in fiber, and hardly sweet at all, providing a source of energy-dense starchy carbohydrates to get through long cold seasons or periods with low meat intake.
The Paleo diet was not known to consume dairy, legumes, grains, refined flour, or refined sugar, with the only sugar sources being wild honey, fruit, maple sap, and perhaps nectar from edible flowers.
The hunter-gatherer and Paleolithic diets have overlapping qualities, but they are not entirely the same. While all Paleolithic people were hunter-gatherers in terms of how they collected food, not all hunter-gatherers fell within the Paleolithic period.
The term "hunter-gatherers" encompasses a broader category of all prehistoric societies throughout different periods and regions, including the Mesolithic and Neolithic periods.
By definition, hunter-gatherers relied on hunting, fishing, and gathering wild plants for their food sources. They were most often nomadic and would move often based on seasonal availability and following food sources.
Like our Paleolithic ancestors, hunter-gatherers also consumed wild game, fish, tubers, roots, fruits, vegetables, nuts, and seeds. Their prominent plant intake came from foraging for wild mushrooms, berries, and greens, with high dependence on seasonal availability.
The traditional diet of the Inuit people—indigenous to the Arctic regions of North America and Greenland—had to adapt to the extreme weather and environmental conditions of the Arctic. Therefore, their diet was heavily based on marine mammals, fish, and game meats with very limited to no plant foods.
Inuit people consumed large amounts of fatty fish (such as salmon, Arctic char, and trout), seal and whale meat, and blubber—the layer of fat beneath the skin of marine mammals that is high in omega-3 fats and helped the Inuit people withstand freezing temperatures.
The Inuit also hunted for caribou and muskoxen, always consuming the liver and other organ meats to get vital micronutrients. When available, they would forage for edible plants, berries, and seaweed, but this was limited.
Unlike what many current diet books promote, the traditional Mediterranean diet is actually relatively high in meat and dairy products. And with over 20 countries bordering the Mediterranean Sea, you can imagine that the diet of Grecians is vastly different from Slovenians and Moroccans.
From cured pork and salamis in Italy to lots of lamb in Greece and North Africa, an ancestral-based Mediterranean diet included all forms of animal products—in addition to the seafood, fresh produce, olive oil, nuts, seeds, and herbs that we know on this diet today.
Like most other regions around the world, grains were introduced to the Mediterranean during the Neolithic period (around 10,000 BCE), which marked the shift from hunter-gatherer lifestyles to settled agriculture. After this period, Mediterreanean cuisine was known for incorporating whole grains and legumes into their diet, including lentils, wheat, barley, and millet.
Adopting a modern-day ancestral diet is wise for many reasons, providing a plethora of health benefits—especially related to cardiovascular and metabolic health.
One of the leading benefits of ancestral or primal diets is that they do not include refined sugar or carbohydrates, which we know are detrimental to human health when consumed in excess—which many people in our modern society do.
Research suggests that ancestral diets were comprised of approximately 35% of calories from fat, 35% from carbohydrates, and 30% from protein. Fat calories were predominantly polyunsaturated, with an omega-6 to omega-3 ratio of 2:1 (compared to today’s ratio of 20:1, suggestive of a more inflammatory state).
Ancestral diets are also loaded with nutrients that promote health and are often low or missing in the typical American diet, including
While we can’t study the intricate health details of our ancestors, there are several modern-day hunter-gatherer communities that have been well-researched.
For example, the Tsimané people in the Bolivian Amazon have the lowest levels of coronary artery conditions of any population recorded to date, including 80% lower rates of atherosclerotic buildup than people in the United States.
Another often-studied community is the Hadza hunter-gatherers in Tanzania, with metabolic dysfunction being virtually non-existent and less than 2% of the population measuring as overweight (compared to approximately 74% of Americans).
Lastly, the Maasai of Kenya are not known to develop cardiovascular conditions, despite the fact that their diet is predominantly red meat, blood, and milk—loaded with the very type of fat (saturated) that was demonized in our society for decades.
While you (probably) don’t want to go back to a full-scale hunter-gatherer and nomadic lifestyle, adopting many of the dietary patterns of our ancestors can be incredibly beneficial to health. Here are some ways to mimic an ancestral diet for better health:
Our modern society certainly has plenty of advantages over our hunter-gatherer ancestors—but the way we currently eat is not one of them. Adopting a diet similar to that of the Paleolithic-era people has many health benefits, especially in regard to metabolic and heart health.
Our ancestors may have lived millions of years ago, but the way they ate can still be a part of our modern lives. Mimic an ancestral or primal diet by eating seasonally, foraging in your local environment (or at your local farmers market), and including diverse protein sources. Aim to consume seasonal and local fruit, vegetables, game meat, diverse protein, fish and seafood, and herbs and spices while reducing or eliminating refined sugar, grains, and seed oils—and watch your health improve.
References:
Eaton SB. The ancestral human diet: what was it and should it be a paradigm for contemporary nutrition?. Proc Nutr Soc. 2006;65(1):1-6. doi:10.1079/pns2005471
Kaplan H, Thompson RC, Trumble BC, et al. Coronary atherosclerosis in indigenous South American Tsimane: a cross-sectional cohort study. Lancet. 2017;389(10080):1730-1739. doi:10.1016/S0140-6736(17)30752-3
Mbalilaki JA, Masesa Z, Strømme SB, et al. Daily energy expenditure and cardiovascular risk in Masai, rural and urban Bantu Tanzanians. Br J Sports Med. 2010;44(2):121-126. doi:10.1136/bjsm.2007.044966
Pontzer H, Wood BM, Raichlen DA. Hunter-gatherers as models in public health. Obes Rev. 2018;19 Suppl 1:24-35. doi:10.1111/obr.12785
Singh A, Singh D. The Paleolithic Diet. Cureus. 2023;15(1):e34214. Published 2023 Jan 25. doi:10.7759/cureus.34214
]]>From fighting DNA damage and oxidative stress to preventing telomere loss and supporting sirtuin activity, NMN is a smart choice for anyone looking to live a long and healthy life.
]]>The underlying reason why NMN is so supportive of healthy aging is due to its role as a precursor to another compound called NAD+, or nicotinamide adenine dinucleotide. NAD+ is a vital molecule that every cell in our body needs—without NAD+, we’d die instantly.
The primary role of NAD+ is as a coenzyme that helps other enzymes to function correctly. These enzymes aid hundreds of processes inside our bodies, ranging from brain cell growth to repairing DNA to assisting mitochondria to generate energy from food. Essentially, NAD+ plays a critical role in maintaining cellular and metabolic functions, which translates to better health and longevity of our cells, organs, and bodies as a whole.
With NAD+ depletion, every organ system starts to run at suboptimal levels, leading to metabolic disorders, increases in blood pressure, heart function decline, cognitive impairment, liver and kidney conditions, muscle loss, and even external symptoms, like wrinkles or hair loss.
And NAD+ is not only required for maintaining life but also for having a long life. However, as it turns out, most people experience a drop in NAD+ activity as they age. Some research has found that levels of this crucial coenzyme can drop by as much as 50% between the ages of 40 and 60, with an additional decline upon reaching older age.
If NAD+ is so crucial to our health, you may wonder why we can’t just supplement with NAD+ itself. Put simply, orally taken NAD+ cannot easily cross over membrane barriers to enter cells—it would first have to be converted into NMN before it could be taken up by the cell. So, as a direct precursor to NAD+, NMN supplements can essentially skip a step and boost NAD+ inside cells.
NMN (and other NAD+ precursors) participates in the NAD+ biosynthesis pathway. Also known as the “NAD salvage pathway,” this internal recycling program produces NAD+ from unused compounds related to niacin (vitamin B3), which can include niacinamide, nicotinamide (NAM), NMN, NR, and nicotinic acid.
Nicotinamide is converted into NMN by an enzyme called NAMPT (nicotinamide phosphoribosyltransferase), followed by a transformation of NMN into NAD+. (Or you can simply take NMN itself.) This pathway is referred to as a recycling program because unused portions of NAD+ can be recycled after they’re consumed. After the body uses a molecule of NAD+, the leftover component is NAM—a metabolic byproduct from enzymes that use NAD+—which can turn into more NMN.
The NAD salvage pathway is dependent on the activity of NAMPT. Thus, NAMPT is thought to be the enzyme responsible for controlling NAD+ levels in the body.
NMN can also be generated by the consumption of NR (nicotinamide riboside), as enzymes called NR kinases (NRKs) modify NR to become NMN. This is why, when supplementing with NR, you’ll need an extra step of first converting NR into NMN before it can become NAD+.
There are other pathways by which NAD+ can be made, including the kynurenine (de novo) pathway and the Preiss-Handler pathway, which involve tryptophan or nicotinic acid as starting compounds, respectively.
Another piece of the NAD puzzle was uncovered in 2019 when researchers identified an “elusive transporter” that shuttles NMN into cells to be converted into NAD. This NMN-specific transporter—a protein encoded by the gene Slc12a8—uses a sodium ion to transport NMN across cell membranes in the intestine to be converted directly into NAD+ rather than using NR as an intermediary first.
The research team discovered that Slc12a8 is a specific transporter for NMN, meaning that other compounds aren’t able to enter cells directly through that pathway. Our cells attempt to maintain a consistent fuel supply by increasing the amounts of the NMN transporter in times of low NAD+, which would then enable NMN to be quickly converted into NAD+. However, as much as our cells try to combat the decline in NAD+ with this mechanism, there is still a bottleneck of NAD+ production that occurs with increased age, which is why NMN is so crucial.
This also suggests an evolutionary advantage to having a specific NMN transporter. Specialized biological structures like this are energetically expensive. Since NMN can be found in minute quantities in some foods, this suggests an evolutionary advantage for our ancestors who were able to utilize more of the NMN they were taking in through dietary sources. We can take greater advantage of this adaptation today by increasing our deliberate intake of NMN.
You may wonder: why do NAD+ levels drop, anyway? While there are many potential reasons, many scientists think that the abundance of enzymes and proteins that depend on NAD+ can deplete its levels as we age. For example, a family of enzymes called PARP is known to repair DNA. While this is a beneficial function, the accumulation of DNA damage with age leads to excessive activation of the NAD-dependent PARP enzymes, thereby depleting NAD+ stores.
Other NAD-dependent enzymes include the sirtuin family—a group of proteins commonly called “longevity genes.” Sirtuins also use NAD+ to repair damaged DNA, regulate metabolic function, and support chromosome integrity. But, similarly to PARPs, sirtuins have to work harder to mitigate the accumulation of cellular damage as we age, leading to increased consumption of NAD+. Unfortunately, as NAD+ levels drop with age, the functioning of sirtuins declines right alongside it—but boosting NAD+ via supplements can put a stop to this vicious cycle.
Sirtuins are highly involved in many vital processes regulating aging, from repairing DNA to supporting antioxidant pathways to boosting mitochondrial activity. However, when sirtuin activity drops, these processes can become dysfunctional and lead to aging or disease. Therefore, supporting your body’s NAD+ levels as you age with NAD+ precursors like NMN is essential for healthy sirtuin function, which, in turn, keeps your anti-aging activity flowing smoothly.
Another way that NMN may help to fight aging is by delaying cellular senescence. Simply put, senescence is when cells stop dividing and lose their function but remain in the body. This irreversible growth arrest causes these zombie-like cells to leave a trail of inflammatory debris in their wake, accelerating aging and causing additional inflammation. One way to slow this process may be by boosting NAD+, as seen in a 2016 study that found that restoring mitochondrial NAD+ levels in human stem cells delayed senescence and extended the lifespan of the cells.
In yeast and mouse research, replenishing NAD+ levels has been found to not only reverse age-related organ and tissue damage but also increase lifespan. Two landmark studies found that the NAD+ precursors NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) extended the lifespan of mice and roundworms by 4.5% and 10%, respectively.
In humans, NMN supplementation has been found to support aspects of cardiovascular, cellular, physical, and metabolic health. For example, clinical studies have reported that NMN improves blood sugar sensing in postmenopausal women, supports muscle function in older men, and increases aerobic capacity in athletes.
Other research from the past couple of years has shown that NMN supports healthy cholesterol (HDL) levels, metabolic function, subjective markers of skin quality, and daytime energy. One small study even found that supplemental NMN lengthened telomeres—the protective endcaps on our chromosomes that are a proxy of biological age.
NMN is a powerful compound, acting as a direct precursor to NAD+—the essential coenzyme needed by all of our cells for healthy aging. From fighting DNA damage and oxidative stress to preventing telomere loss and supporting sirtuin activity, NMN is a smart choice for anyone looking to live a long and healthy life.
References:
Igarashi M, Nakagawa-Nagahama Y, Miura M, et al. Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. NPJ Aging. 2022;8(1):5. Published 2022 May 1. doi:10.1038/s41514-022-00084-z
Kim M, Seol J, Sato T, Fukamizu Y, Sakurai T, Okura T. Effect of 12-Week Intake of Nicotinamide Mononucleotide on Sleep Quality, Fatigue, and Physical Performance in Older Japanese Adults: A Randomized, Double-Blind Placebo-Controlled Study. Nutrients. 2022;14(4):755. Published 2022 Feb 11. doi:10.3390/nu14040755
Liao B, Zhao Y, Wang D, Zhang X, Hao X, Hu M. Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study. J Int Soc Sports Nutr. 2021;18(1):54. Published 2021 Jul 8. doi:10.1186/s12970-021-00442-4
Niu KM, Bao T, Gao L, et al. The Impacts of Short-Term NMN Supplementation on Serum Metabolism, Fecal Microbiota, and Telomere Length in Pre-Aging Phase. Front Nutr. 2021;8:756243. Published 2021 Nov 29. doi:10.3389/fnut.2021.756243
Orlandi I, Alberghina L, Vai M. Nicotinamide, Nicotinamide Riboside and Nicotinic Acid-Emerging Roles in Replicative and Chronological Aging in Yeast. Biomolecules. 2020;10(4):604. Published 2020 Apr 15. doi:10.3390/biom10040604
Son MJ, Kwon Y, Son T, Cho YS. Restoration of Mitochondrial NAD+ Levels Delays Stem Cell Senescence and Facilitates Reprogramming of Aged Somatic Cells. Stem Cells. 2016;34(12):2840-2851. doi:10.1002/stem.2460
Yi L, Maier AB, Tao R, et al. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. Geroscience. 2023;45(1):29-43. doi:10.1007/s11357-022-00705-1
Yoshino M, Yoshino J, Kayser BD, et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021;eabe9985. doi:10.1126/science.abe9985
]]>Research has found that NAD+ levels can drop by as much as 50% between the ages of 40 and 60, with an additional decline upon reaching older age. Low NAD+ levels have been linked to every hallmark of aging, including cellular senescence, telomere attrition, epigenetic alterations, mitochondrial dysfunction, and more.
So, what does NMN have to do with NAD+? In a process known as the “NAD salvage pathway,” our bodies can produce NAD+ from unused forms of nicotinamide, including NMN. As an NAD+ precursor, NMN is thought to maintain healthy NAD+ levels with age. Unlike other NAD+ precursors, NMN can be directly converted into NAD+ without requiring additional steps. For this reason, longevity researchers have been studying the effects of NMN on various aspects of aging—let’s see what they’ve discovered so far.
While there have been many studies looking at the effects of NMN in animals, yeast, or cell-based cultures (which are informative and can tell us a lot about what NMN does mechanistically), human clinical trials are obviously more relevant and helpful in determining how NMN affects us as walking and talking people.
In a study of middle-aged healthy adults, those who took NMN (at doses of 300, 600, or 900mg) for 60 days had unchanged markers of biological age. Although this doesn’t sound like a good thing, the placebo group had increased biological age, suggesting that NMN can slow this internal aging process.
NMN has also been found to increase telomere length—the “endcaps” to our chromosomes that protect them from damage and shorten with age. In this study, researchers looked at telomere length in PBMCs (peripheral blood mononuclear cells) from middle-aged humans (in addition to mice) after supplementing with 300mg NMN for 40 days. They found that PBMC telomere length was significantly increased after NMN supplementation in both humans and mice. However, this study was not placebo-controlled and only studied 10 men, so larger and more controlled trials are needed to verify that NMN lengthens telomeres.
In April 2021, a clinical trial published in Science showed that NMN supported several markers of skeletal muscle glucose metabolism that are commonly dysregulated in people with metabolic disorders. In this study, obese and metabolically dysregulated postmenopausal women received a placebo or NMN (250 mg/day) for ten weeks. No adverse events were observed, and the NMN group had improvements in skeletal muscle insulin sensitivity, insulin signaling, and muscle remodeling, suggesting better metabolic health.
A small study with metabolically healthy postmenopausal women also found that supplementing with 300mg of NMN for eight weeks led to significant reductions in hemoglobin A1C—a measure of glycated hemoglobin that is a proxy for blood sugar control.
In 2021, a clinical study of amateur runners compared three doses of NMN—300, 600, and 1200 mg—for six weeks. While there were no changes to body composition (like body fat or BMI), there was a dose-dependent increase in skeletal muscle oxygen utilization in the 600mg and 1200mg groups, indicating enhanced aerobic capacity. This suggests that skeletal muscle is sensitive to NMN, and moderately high doses of NMN may be able to support endurance in amateur athletes.
Another study with 80 middle-aged healthy adults looked at the effects of various doses of NMN (300, 600, and 900mg) for 60 days. The research team found that all three NMN doses led to significant increases in walking distance during a six-minute walking test, with the longest walking distances coming from the 600 and 900mg groups. The adults taking the higher doses of NMN (600 and 900mg) also had improvements on the “SF-36” questionnaire, which measures physical functioning, bodily pain, general health, vitality, and emotional and mental health.
A January 2022 study published in the journal Nutrients looked at the effects of taking 250 mg of NMN in the morning or afternoon on older adults’ sleep quality, fatigue, and physical performance. They found that adults taking NMN in the afternoon had the greatest reductions in drowsiness, suggesting an improvement in daytime energy levels.
In the previously mentioned January 2022 study published in Nutrients, the older adults taking NMN (250 mg) in the afternoon also had significant improvements in lower limb function, as measured by a “5-times sit-to-stand” test.
Plus, a study with older men also found beneficial results for muscle health. In this research, men with an average age of 71 who took 250mg of NMN for six weeks had significant improvements in performance in the left grip test and gait speed, a marker of both leg strength and aerobic capacity. However, NMN did not increase the skeletal muscle mass of the men in this study. Both gait speed and grip strength are vital markers of age-related muscle health and functional capacity and can predict future mortality. For example, a study of over 10,000 American adults found that those with the slowest walking speeds are at a 42% increased risk of mortality compared to speedier walkers.
In a small study from 2023, healthy middle-aged adults who took 250mg of NMN per day for 12 weeks experienced reductions in arterial stiffness—a marker of cardiovascular health and function.
Another small study showed that postmenopausal women who supplemented with 300mg of NMN for eight weeks had significant increases in HDL cholesterol, which is a beneficial type of cholesterol linked to improved heart health.
The same small study has also suggested that supplemental NMN can improve markers of aging skin. In this research with postmenopausal women, six out of seven items on a subjective visual scale were improved after supplementing with 300mg of NMN for eight weeks: skin moisture, flakiness (dry skin), blemishes, elasticity, make-up application, and rough skin, with the only marker not improved being skin eruptions (breakouts). Supplemental NMN also significantly reduced advanced glycation products in the skin, indicating improvements in markers of skin aging.
NMN is a precursor to NAD+, which is a necessary coenzyme in all cells of the body that decreases with age and is responsible for many age-related conditions. The main benefits of supplemental NMN discovered in human clinical trials thus far include supporting markers of biological age, metabolic health, blood glucose metabolism, athletic performance, physical health, and cardiovascular function.
While the results are promising, longer and larger human trials are still needed to determine the best and safest NMN dosages and frequencies needed to support health and longevity. As most of the mentioned studies are small, short in duration, and low in diversity, we need additional trials to verify these results.
References:
Igarashi M, Nakagawa-Nagahama Y, Miura M, et al. Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. NPJ Aging. 2022;8(1):5. Published 2022 May 1. doi:10.1038/s41514-022-00084-z
Katayoshi T, Uehata S, Nakashima N, et al. Nicotinamide adenine dinucleotide metabolism and arterial stiffness after long-term nicotinamide mononucleotide supplementation: a randomized, double-blind, placebo-controlled trial. Sci Rep. 2023;13(1):2786. Published 2023 Feb 16. doi:10.1038/s41598-023-29787-3
Kim M, Seol J, Sato T, Fukamizu Y, Sakurai T, Okura T. Effect of 12-Week Intake of Nicotinamide Mononucleotide on Sleep Quality, Fatigue, and Physical Performance in Older Japanese Adults: A Randomized, Double-Blind Placebo-Controlled Study. Nutrients. 2022;14(4):755. Published 2022 Feb 11. doi:10.3390/nu14040755
Liao B, Zhao Y, Wang D, Zhang X, Hao X, Hu M. Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study. J Int Soc Sports Nutr. 2021;18(1):54. Published 2021 Jul 8. doi:10.1186/s12970-021-00442-4
Massudi H, Grant R, Braidy N, Guest J, Farnsworth B, Guillemin GJ. Age-associated changes in oxidative stress and NAD+ metabolism in human tissue. PLoS One. 2012;7(7):e42357. doi: 10.1371/journal.pone.0042357. Epub 2012 Jul 27. PMID: 22848760; PMCID: PMC3407129.
McGrath BM, Johnson PJ, McGrath R, Cawthon PM, Klawitter L, Choi BJ. A Matched Cohort Analysis for Examining the Association Between Slow Gait Speed and Shortened Longevity in Older Americans. J Appl Gerontol. 2022;41(8):1905-1913. doi:10.1177/07334648221092399
Niu KM, Bao T, Gao L, et al. The Impacts of Short-Term NMN Supplementation on Serum Metabolism, Fecal Microbiota, and Telomere Length in Pre-Aging Phase. Front Nutr. 2021;8:756243. Published 2021 Nov 29. doi:10.3389/fnut.2021.756243
Song Q, Zhou X, Xu K, Liu S, Zhu X, Yang J. The Safety and Antiaging Effects of Nicotinamide Mononucleotide in Human Clinical Trials: an Update. Adv Nutr. 2023;14(6):1416-1435. doi:10.1016/j.advnut.2023.08.008
Yi L, Maier AB, Tao R, et al. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. Geroscience. 2023;45(1):29-43. doi:10.1007/s11357-022-00705-1
Yoshino M, Yoshino J, Kayser BD, et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021;eabe9985. doi:10.1126/science.abe9985
]]>The steady decrease of NAD+ is one core issue at the root of age-related muscle and strength loss. By supporting NAD+ stores with NMN, you’re making a dramatic impact on your muscle protein synthesis and maintenance of strength.
]]>What determines your capacity? Your energy, and this means cellular energy in the form of NAD+, which both fuels your body and protects function, like strength and cognition. While you may not have thought about having the energy or strength to do something in your 30’s, by your 50’s a lot of your reserves have been depleted, leaving you feeling weaker, slower, and not as sharp…unless you’re addressing the root of your energy loss.
When it comes to maintaining peak performance, even as your priorities shift, NAD+ is important not only for energy cycling, but also for regulating metabolic pathways which maintain cellular structure and viability. We’ll talk about the key molecular players and the pathways they interact with first, then get into a peak performance strategy in the second half of this article.
NMN is a precursor to Nicotinamide Adenine Dinucleotide (NAD+), a coenzyme essential for redox reactions and a substrate for sirtuins and PARPs (Poly [ADP-ribose] polymerases), which are involved in DNA repair and genomic stability. By supporting NAD+ levels, NMN supplementation enhances the activity of sirtuins, particularly SIRT1, which regulates mitochondrial biogenesis, fatty acid oxidation, and oxidative stress resistance—key factors in sustaining energy production and muscle health.
SIRT1, activated by increased NAD+ levels, deacetylates (removes an acetyl- group from) various substrates involved in metabolic regulation, including PGC-1α (Peroxisome proliferator-activated receptor gamma coactivator 1-alpha), a master regulator of mitochondrial biogenesis. The activation of PGC-1α by SIRT1 promotes the formation of new mitochondria and enhances the capacity of muscle cells for oxidative phosphorylation, thereby supporting endurance and energy efficiency during prolonged physical activity.
Sestrins, stress-responsive proteins, contribute to metabolic homeostasis by activating AMPK and inhibiting mTORC1 signaling (which is exactly what we want for maintaining health and promoting longevity). Through the activation of AMPK, sestrins promote catabolic processes that generate ATP, such as glycolysis and fatty acid oxidation, responsible for energy production during exercise. Simultaneously, by inhibiting mTORC1, sestrins help modulate protein synthesis and cell growth, ensuring that energy resources are not excessively diverted to anabolic processes during periods of energy demand.
Translation: sestrin activation inhibits muscle protein synthesis during exercise (when energy needs to be burned), and their downregulation during periods of rest allow resources to be diverted into building muscle, bone, and other tissues.
AMPK acts as a cellular energy sensor, activated under conditions of low energy (high AMP/ATP ratio) to restore energy balance. Activation of AMPK by sestrins or directly through metabolic stress stimulates glucose uptake and fatty acid oxidation, while inhibiting energy-consuming processes, including protein and lipid synthesis. AMPK's role in enhancing mitochondrial function and promoting glucose utilization directly supports muscle performance and endurance.
Note: Everyone is familiar with ATP, adenosine triphosphate. AMP is it’s smallest sibling, adenosine monophosphate, which has a single phosphate group instead of being fully charged with three.
While mTORC1 is known for its role in stimulating anabolic processes, including protein synthesis and cell growth, keeping it regulated and balanced maintains muscle health and function. In the context of exercise and muscle stress, transient inhibition of mTORC1 by sestrins and AMPK can be beneficial, allowing cells to conserve energy and repair damage. However, post-exercise, the activation of mTORC1 is essential for muscle protein synthesis and hypertrophy, contributing to increased muscle strength and size over time.
The synergistic and sometimes opposing actions of these pathways represent a finely tuned regulatory network that balances energy production, utilization, and recovery in muscle cells. NMN supplementation, by enhancing NAD+ and thereby modulating sirtuin activity, creates a downstream influence on AMPK and mTORC signaling, aligning metabolic and cellular responses with the energetic demands of physical performance. Sestrins ensure cellular resilience against stress and support metabolic adaptation to exercise.
Muscle protein synthesis is the biological mechanism through which cells generate new proteins, a process essential for muscle repair, growth, and maintenance. This synthesis is influenced by factors such as nutrition, hormonal balance, and physical activity. NMN's influence on muscle protein synthesis can be attributed to its capacity to elevate NAD+ levels, thereby activating sirtuins (SIRT1), a family of NAD+-dependent deacetylases. SIRT1 activation enhances mitochondrial biogenesis and function.
Moreover, NMN supplementation has been shown to improve insulin sensitivity, a factor that indirectly supports muscle protein synthesis. Enhanced insulin sensitivity facilitates the uptake of amino acids into muscle cells, a necessary step for the synthesis of new proteins.
Differences in muscle protein synthesis between fast-twitch (Type II) and slow-twitch (Type I) muscle fibers are notable. Type I fibers, known for their endurance capabilities, primarily rely on oxidative phosphorylation for energy and are rich in mitochondria. Type II fibers, in contrast, are characterized by their rapid force generation and reliance on glycolytic pathways for energy. NMN's role in promoting mitochondrial biogenesis and enhancing oxidative metabolism suggests a potentially greater impact on the synthesis and maintenance of Type I fibers. However, by improving overall cellular energy availability and insulin sensitivity, NMN may also support the health and function of Type II fibers, albeit through mechanisms more related to energy supply than direct mitochondrial enhancement.
The proportion of fast-twitch to slow-twitch muscle fibers in a person’s body can change over their lifetime due to normal aging or training specificity. Aging is associated with a decline in muscle mass and strength, with a more pronounced reduction in Type II fibers. This shift contributes to the decreased power and agility often observed in older adults. Conversely, specific types of training can induce changes in muscle fiber composition. Endurance training tends to enhance the oxidative capacity of both fiber types and can increase the proportion of Type I fibers, while strength training predominantly supports the size and strength of Type II fibers.
The capacity to deliberately alter muscle fiber composition through NMN supplementation, in conjunction with training, opens up possibilities for mitigating age-related declines in muscle function and optimizing performance. While direct evidence of NMN's role in modifying muscle fiber type distribution is limited, its effects on enhancing mitochondrial function and energy metabolism suggest that NMN supplementation could support the maintenance and possibly the shift towards a more oxidative (Type I) muscle fiber profile, especially relevant for aging populations.
Furthermore, NMN's potential to ameliorate age-related declines in NAD+ levels and enhance cellular energy status not only supports muscle protein synthesis but may also counteract the underlying mechanisms contributing to muscle loss. This includes combating the decrease in mitochondrial function, reducing oxidative stress, and improving the regenerative capacity of muscle cells.
While deliberately training, or at least remaining active supports peak performance and strength, NMN can promote the maintenance of muscle tissue even in the absence of deliberate activity for those who find training impossible.
A recent human trial conducted by Bagen Liao and his team at Guangzhou Sport University revealed that NMN supplementation could enhance the aerobic capacity of amateur runners. The study, published in the Journal of the International Society of Sports Nutrition, found that NMN supplementation improved the ability of skeletal muscles to utilize oxygen for more efficient energy production during endurance exercise.
The participants of the study, consisting of 48 young and middle-aged runners, were given different doses of NMN (300 mg, 600 mg, and 1200 mg per day) for six weeks. The results showed a significant relationship between NMN supplements and specific measures of endurance capacity. These included improvements in oxygen uptake (VO2), percentages of maximum oxygen uptake (VO2max%), first ventilatory threshold (VT1), and power at the second ventilatory threshold (VT2).
The results were dose-dependent, with the high NMN dosage group showing greater changes in VO2 and VO2max% than the medium dosage group. No adverse health effects were observed at any of the given doses, suggesting that NMN is safe for consumption even at doses exceeding what most people typically choose.
The lifelong and steady decrease of NAD+ is one of the core issues at the root of age-related muscle and strength loss. By supporting NAD+ stores with supplemental NMN, you’re making a dramatic impact on your muscle protein synthesis and maintenance of strength.
It can be difficult for older adults to stay strong and mobile, and a focus on peak performance can help slow or halt this decline. There are plenty of examples of people who have gotten fit in their 60’s, 70’s, and beyond, it just requires a targeted strategy for the unique needs of bodies who have experienced more life.
NMN is the first and best place to start to support peak performance, followed by smart nutritional strategies and other supplemental formulas that enhance performance. Train hard and stay strong. It just might save your life.
References:
Scientific discoveries have elucidated some of the molecular precursors that support brain health. Nicotinamide mononucleotide (NMN), a compound that plays a central role in cellular energy metabolism, presents a promising way to maintain healthy brain function.
NMN is involved in the production of nicotinamide adenine dinucleotide (NAD+), a coenzyme essential for a myriad of energy-dependent metabolic processes, including those critical to cognitive abilities.
Recent studies suggest that NMN supplementation could offer significant benefits for cognitive health, including neuroplasticity, memory, attention, and even facilitating the elusive flow state—a mental state of deep immersion and heightened focus.
We’re going to cover just how powerful NMN is for focus and attention later in this article, but just in case you don’t have any of that right now, here’s a strategy you can use to protect the integrity and function of your brain:
DO:
DON’T:
Nicotinamide Mononucleotide (NMN) is a nucleotide derived from ribose and nicotinamide. As a precursor to nicotinamide adenine dinucleotide (NAD+), NMN participates directly in the biosynthesis of this essential coenzyme. NAD+ is necessary for maintaining youthful cellular functions, including energy metabolism, DNA repair, and gene expression.
The connection between NMN and NAD+ is particularly important in the context of aging and cognitive function, as NAD+ levels decline with age, leading to a reduction in these critical cellular activities.
Research has shown that supplementing with NMN can effectively increase NAD+ levels in the body, potentially counteracting the natural decline associated with aging. This has profound implications for cellular metabolism broadly, and cognitive health specifically.
By boosting NAD+ levels, NMN supports the energy needs of brain cells, optimizing function in all the ways that matter. NAD+ also plays a role in activating sirtuins, a family of proteins associated with longevity and neuroprotection by way of gene repair. These proteins contribute to the maintenance of neural circuits and cognitive function by regulating oxidative stress, inflammation, and DNA repair processes within the brain.
Furthermore, NMN influences the activity of key enzymes involved in the synthesis of neurotransmitters, thereby affecting learning, memory, and mood. The enhancement of neuroplasticity—brain cells' ability to form new connections—is another critical aspect of NMN's action, facilitating learning and memory consolidation.
As the human brain ages, it undergoes significant changes that can impact cognitive functions, including memory, attention, and problem-solving abilities. A critical factor contributing to these age-related cognitive declines is the decrease in the levels of NAD+. This coenzyme is foundational for the brain's metabolic and energy-regulating pathways which sustain neuronal function and integrity.
Research has shown that NAD+ levels decline with age, leading to metabolic and mitochondrial dysfunctions that contribute to the pathogenesis of neurodegenerative conditions. This decline in NAD+ disrupts the activity of sirtuins, a family of NAD+-dependent enzymes that are key regulators of mitochondrial biogenesis, inflammation, and cellular stress resistance. Sirtuins, particularly SIRT1, are involved in the modulation of neuroplasticity and cognitive function, and their activity is directly linked to the availability of NAD+. Therefore, the age-related decrease in NAD+ impairs sirtuin function, affecting the brain's ability to adapt to stress and maintain cognitive capabilities.
Moreover, the reduction in NAD+ affects the brain's capacity for DNA repair, making neurons more susceptible to damage and death. This vulnerability contributes to the accumulation of DNA damage over time, a hallmark of aging and neurodegeneration.
Additionally, NAD+ decline impacts mitochondrial function, leading to decreased energy production and increased oxidative stress. Mitochondria are essential for neuronal health, and their dysfunction is a critical factor in cognitive decline and the development of age-related neurodegenerative disorders.
Addressing NAD+ decline through supplementation with NAD+ precursors, such as NMN, is a viable strategy to mitigate age-related changes in the brain. Enhancing NAD+ production with NMN supports mitochondrial function, enhances sirtuin activity, and ultimately preserves cognitive health during aging.
Neuroplasticity, the brain's ability to reorganize itself by forming new neural connections throughout life, is fundamental to learning, memory, and recovery from brain injury. This dynamic process allows neurons to compensate for injury, adjust to new situations, and respond to changes in the environment. If you get irritated at unexpected changes and resist change that might even make your life better, decreasing NAD+ may be to blame. NMN's role in enhancing neuroplasticity primarily revolves around its capacity to increase NAD+ levels, thereby energizing and protecting neurons.
Studies suggest that NMN can stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that plays a key role in neuroplasticity. BDNF supports the survival of existing neurons and encourages the growth and differentiation of new neurons and synapses. (Yes, you really can grow new brain cells as an adult.) Enhanced BDNF levels, facilitated by NMN supplementation, have been linked to improved learning and memory in experimental models. Furthermore, NMN's ability to reduce oxidative stress and inflammation within the brain contributes to an environment conducive to neural growth and connectivity, reinforcing the processes underpinning neuroplasticity.
Memory formation and recall are significantly influenced by the health and plasticity of neurons. NMN's impact on memory is closely tied to its neuroprotective effects and its role in maintaining cellular energy levels. By enhancing NAD+ availability, NMN ensures that neurons have the requisite energy for synaptic plasticity, a process essential for memory consolidation and learning.
Empirical evidence supports the efficacy of NMN in improving memory functions. Animal studies have shown that NMN supplementation leads to marked improvements in spatial memory and cognitive function, likely through mechanisms that include enhanced mitochondrial function and neuronal protection. In addition, it supports healthy neurovascular function, helping to deliver nutrients and carry away cerebral waste products for more efficient cellular function.
These findings provide a promising basis for the potential memory-enhancing effects of NMN in humans, suggesting that NMN could be a powerful ally in protecting against cognitive decline associated with aging and neurodegeneration.
The ability to maintain attention and efficiently process cognitive tasks is obviously necessary for daily functioning and overall mental health. NMN's contribution to cognitive processing and attention span relates to its capacity to support mitochondrial function and neuronal integrity. Enhanced energy production within neurons facilitates faster processing speeds and greater neuronal activity, leading to improved cognitive performance. Research findings indicate that NMN supplementation may improve attention and cognitive processing, eliminating the “static” that can cause distraction and faulty memory formation.
The flow state, characterized by a sense of task immersion and focused attention in activities, is associated with optimal cognitive performance. Achieving and maintaining this state can be influenced by the brain's energy levels and neuroplasticity, areas where NMN supplementation has shown beneficial effects. By supporting neuronal energy demands and promoting neuroplasticity, NMN may facilitate the conditions necessary for entering a flow state.
It isn’t just about setting a timer for a task, or eliminating distractions. Creating an internal environment that supports sustained and attentive focus is the first step to finding your flow. If your brain isn’t physiologically supported by the right nutrients and fueled for its heightened energy demands, the state of flow will remain elusive.
While direct evidence linking NMN supplementation to the flow state in humans is sparse, the compound's effects on enhancing cognitive functions suggest a conducive role. Enhanced neuroplasticity and improved cognitive processing capabilities, supported by NMN, can create an optimal neural environment for achieving flow states, potentially leading to improved performance in complex tasks and creative endeavors.
The exploration of NMN as a way to enhance brain function has opened promising avenues for understanding and combating age-related cognitive decline. While current research provides a solid foundation for NMN's potential benefits, several areas require further investigation to fully harness its capabilities for cognitive health, especially in terms of longer clinical human trials.
One of the critical areas for future research is a deeper understanding of the molecular mechanisms through which NMN exerts its cognitive effects. While it's established that NMN enhances NAD+ levels, contributing to improved cellular metabolism and reduced oxidative stress, the precise pathways influencing cognitive functions like memory, attention, and neuroplasticity remain to be fully understood. Research will, hopefully sooner than later, dissect these mechanisms, potentially uncovering specific targets for enhancing cognitive health and avoiding neurodegenerative conditions.
Another promising research direction involves exploring the synergistic effects of NMN with other compounds known to support cognitive health and enhance cellular energy and repair. Combining NMN with other supplements, such as resveratrol, citicholine, omega-3 fatty acids, or phosphatidylserine, could potentially amplify its cognitive benefits. Investigating these combinations could lead to more effective strategies for cognitive enhancement and the prevention of cognitive decline. Many people already take resveratrol with NMN since they work so well together, and exploring more combinations can have even more impactful effects.
We've learned that NMN, through its essential role in boosting NAD+ levels, supports cellular energy metabolism, DNA repair, and the activity of sirtuins, all of which are essential for maintaining cognitive functions such as memory, attention, and the capacity to achieve a flow state. The evidence presented underscores the importance of addressing NAD+ decline as a strategic approach to mitigating age-related cognitive decline and enhancing neuroplasticity.
NMN can be incorporated into a comprehensive brain health protocol that includes omega-3 fatty acids, phosphatidylserine, choline, adequate sunlight exposure, quality sleep, and regular physical activity. These measures collectively support brain health and cognitive function. Conversely, avoid the consumption of trans fats, sedentary habits, processed foods, and excessive alcohol, all of which can impair cognitive performance and contribute to neurodegeneration.
As we learn more about maintaining all of our cognitive faculties (and even improving them) into later adulthood, NMN and its contributions to cognitive health hold the potential for innovative interventions for longevity and neuroprotection. Understanding and leveraging NMN's full capabilities is just beginning, with the prospect of significantly improving quality of life and cognitive function no matter how many times you’ve spun around the sun.
References:
High-quality and healthy oocytes are a prerequisite for successful fertilization and subsequent pregnancy; supporting female fertility with NMN may be one solution for the millions of people dealing with unsuccessful pregnancies.
]]>Typically, once a woman reaches her early-to-mid-30s, both the number of viable egg cells and chances of becoming pregnant naturally and easily decrease year after year. But it’s not a lost cause, and new research shows that several lifestyle changes or supplements may be able to help—including NMN.
Oocytes—immature egg cells before they fully mature into eggs that can be fertilized—are not self-renewing cells. As many people have heard, the number of eggs that a woman has at birth will be the highest number she ever has. Due to this finite number of egg cells that decrease with each passing year, a woman's fertility is largely based on the quantity and quality of oocytes she has left.
But, while there's no way to increase the number of oocytes, research with animals shows that we may be able to improve the quality of the ones remaining to support fertility—and the compound NAD+ (nicotinamide adenine dinucleotide) is likely involved.
NMN (nicotinamide mononucleotide) is a precursor to NAD+, an essential coenzyme needed by just about every one of our cells—including oocytes. Reductions in NAD+ are linked to both accelerated aging and disease development. Conversely, maintaining healthy NAD+ stores with precursors like NMN (or NR) is associated with heart, cognitive, muscle, metabolic, and bone health—and, in turns out, reproductive function.
Alongside a reduction in NAD+ levels is a decline in the quality and number of oocytes. Aging oocytes have impaired follicular development, ovulation rates, and oocyte maturation, leading to low fertility.
Plus, women with low fertility have increased rates of mitochondrial dysfunction and oxidative damage—the buildup of harmful molecules called reactive oxygen species (ROS). Excessive ROS buildup leads to DNA damage and subsequent cell death—including oocytes—which disrupts several processes related to fertilization and pregnancy.
The past few years have seen several studies come out about NMN and female fertility. These research studies provide compelling evidence that NMN or other NAD+ precursors may be able to stall the age-related decline in female fertility that was previously thought to be irreversible.
A 2022 study published in Biomedicines used a combination of deep learning and AI models to detect cellular changes in oocytes in young and older mice, with some of the older mice receiving supplemental NMN. At 12 months old, the mice were considered middle-aged, or approximately early 40s if translated to human years.
The research team, based out of the University of New South Wales in Sydney, used their model to identify a cellular signature of the oocytes, finding that 60% of the oocytes from older NMN-treated mice were classified as having a “young” morphology. This means that the shape, structure, form, and size of their oocytes were the same as the young mice after receiving NMN.
Using oocyte morphology to determine fertility is reminiscent of using biological age to assess internal health rather than chronological age, and this research suggests that boosting NAD+ levels can partially restore oocytes to their younger forms.
Another study that was published in 2020 in the journal Cell Reports also produced promising results regarding NMN and female fertility.
In this research, female mice between 16 and 17 months of age—translating to about 50 to 54 in human years—received supplemental NMN for 10 days. Unsurprisingly, the oocytes from the older mice were of lower quality compared to those from young mice, including having much lower numbers of oocytes able to become mature eggs and greater numbers of fragmented oocytes, which are less likely to mature and fertilize successfully.
However, adding NMN to the mix significantly improved several aspects of the aged mice’s fertility, including:
As if that wasn’t enough, and perhaps most importantly, the NMN-treated aged mice had a greater number of pups in their litter.
Although NMN did not increase the older females’ birth rates to that of the young mice (it’s not a time machine, after all), it led to significantly higher live births than the unsupplemented aged mice.
The authors note that NMN treatment only increased the number of pups during the first litter, indicating that the short, 10-day treatment used in this study only benefited oocytes for approximately one month. However, it isn’t exactly clear how these results translate to humans—after all, women don’t birth successions of litters (or litters at all, for that matter—unless we’re talking OctoMom, that is).
One important thing to note with this study is that initial experiments found lower doses of NMN to be more beneficial than higher doses. The greatest number of mature oocytes were obtained at lower doses (200 mg/kg/day) compared to mice receiving 1,000 mg/kg/day. This is consistent with previous research that also found that lower doses of NMN improved fertility markers and oocyte quality in mice more than higher doses.
Changes in human oocytes during aging involve a variety of mechanisms and cycles of activity versus stasis, significantly impacting reproductive outcomes. Advanced maternal age (AMA) and elevated gonadotrophin levels contribute to decreased oocyte viability, increased ootoxicity, and higher rates of chromosomal and spindle misalignments, suggesting aging oocytes are more susceptible to adverse effects.
The "FSH OOToxicity Hypothesis" and "2-Hit Hypothesis" propose explanations for infertility related to high FSH levels and aging, emphasizing the decline in oocyte quality. Aging also results in a decreased abundance of proteins critical for meiosis and proteostasis in oocytes, affecting reproductive success.
Moreover, oocyte aging is accelerated by stress conditions in vivo, influenced by factors like oviductal apoptosis and female stress. Energy metabolism decline due to Krebs cycle dysfunction, compensated by increased NADPH dehydrogenation and DNA repair mechanisms, is another aspect of aging in oocytes, aiming to maintain developmental competence.
Furthermore, aging involves decreased translational efficiency, influenced by alterations in epigenetic modification regulators, impacting oocyte maturation and aging-associated maternal factors. These changes highlight the complex interplay between genetic, environmental, and physiological factors in the aging of human oocytes, underscoring the critical need for understanding these processes for reproductive success and interventions.
There are many unanswered questions, including why humans and a very small number of other animals have a post-reproductive lifespan (as noted in the “Grandmother Hypothesis”) and how much metabolic activity oocytes engage in, contributing to potential DNA damage in these reproductive cells. This is a highly active area of research, and many labs are interested in elucidating the mechanisms behind the degradation of oocytes and the impact on ovarian function. Ovarian senescence may be another driver of reproductive ability loss, and we have some partial solutions to senescence now, with better protocols being developed in labs worldwide.
Although infertility can occur for a myriad of reasons (both on the male and female sides of things), high-quality and healthy oocytes are a prerequisite for successful fertilization and subsequent pregnancy. Therefore, focusing on supporting this area of female fertility with NAD+ precursors like low-to-moderate doses of NMN may be one simple solution for the millions of people dealing with unsuccessful pregnancies.
Not only that, but if these results were to translate to humans, it would imply that supplemental NMN could help women in their 40s and potentially even 50s to maintain healthy pregnancies. In the future, we may see that using NAD+ precursors like NMN or NR could be a low-risk way to support fertility and pregnancies with increasing maternal age. While animal studies are encouraging, we’ll have to wait for clinical trials to see if NMN or other NAD+ precursors do indeed benefit fertility in the middle-aged and beyond.
References:
Bernstein LR, Mackenzie ACL, Durkin K, Kraemer DC, Chaffin CL, Merchenthaler I. Maternal age and gonadotrophin elevation cooperatively decrease viable ovulated oocytes and increase ootoxicity, chromosome-, and spindle-misalignments: ‘2-Hit’ and ‘FSH-OoToxicity’ mechanisms as new reproductive aging hypotheses. Molecular Human Reproduction. 2023;29(10):gaad030. doi:10.1093/molehr/gaad030
Galatidou S, Petelski A, Sabater L, et al. P-710 Single-cell proteomic analysis of human oocytes reveals a decreased abundance of meiosis and proteostasis regulators with advanced maternal age. Human Reproduction. 2023;38(Supplement_1):dead093.1032. doi:10.1093/humrep/dead093.1032
Habibalahi A, Campbell JM, Bertoldo MJ, et al. Unique Deep Radiomic Signature Shows NMN Treatment Reverses Morphology of Oocytes from Aged Mice. Biomedicines. 2022;10(7):1544. Published 2022 Jun 29. doi:10.3390/biomedicines10071544
Huang J, Chen P, Jia L, et al. Multi‐omics analysis reveals translational landscapes and regulations in mouse and human oocyte aging. Advanced Science. 2023;10(26):2301538. doi:10.1002/advs.202301538
Kong QQ, Wang GL, An JS, et al. Effects of postovulatory oviduct changes and female stress on aging of mouse oocytes. Reproduction. Published online May 2021. doi:10.1530/REP-21-0160
Miao Y, Cui Z, Gao Q, Rui R, Xiong B. Nicotinamide Mononucleotide Supplementation Reverses the Declining Quality of Maternally Aged Oocytes. Cell Rep. 2020;32(5):107987.
Tatone C, Di Emidio G, Vitti M, et al. Sirtuin Functions in Female Fertility: Possible Role in Oxidative Stress and Aging. Oxid Med Cell Longev. 2015;2015:659687.
Zhao H, Li T, Zhao Y, et al. Single-cell transcriptomics of human oocytes: environment-driven metabolic competition and compensatory mechanisms during oocyte maturation. Antioxidants & Redox Signaling. 2019;30(4):542-559. doi:10.1089/ars.2017.7151
]]>Longevity Creatine utilizes the Creavitalis® formula patented by AlzChem Labs, a state-of-the-art facility staffed by the brightest experts in the field, with a massive and growing body of evidence to support their dedication to best-in-class creatine. They have been driving advancement in chemistry since their inception in 1908 and continue to be the world leaders in pure, safe, and effective ingredients. Creavitalis® is a pure form of creatine monohydrate, which is micronized for optimal absorption and efficacy.
It's this extreme and exclusive 99.9% level of purity that protects your kidneys when taking Longevity Creatine. While traditional creatine can contain potentially kidney-damaging levels of a by-product amino acid called creatinine, Longevity Creatine goes a further step in purification to virtually eliminate creatinine, keeping even older kidneys safe from being overtaxed.
There are three huge reasons why we need more creatine as we get older:
What could you do with 41% improvement in intelligence, and 21% more short term verbal memory? Deeper, more meaningful conversations, ideas with more impact, and higher performance in your career are just the start of what you can expect out of a brain fully powered by Longevity Creatine.
Creatine is central in maintaining adenosine triphosphate (ATP) levels in the brain specifically, since it crosses the blood-brain barrier. Furthermore, it offers neuroprotection against oxidative stress and excitotoxins that are produced in greater amounts as we age, making it ever harder to keep your thoughts together.
If you think that losing memories and the ability to learn new skills is a normal part of aging, you’re right only in that most people are content to suffer with less and less of their brain power. Cognitive functions are lost because damage adds up and energy reserves are spent. You’re not average, and you can protect your brain, your memories, and your neuroplasticity by taking creatine daily.
To slow aging, energy is the name of the game, and ATP is the star player. Every cell relies on ATP for energy to perform its functions, from muscle contractions during a workout to the firing of neurons that enable you to write a business proposal in 48 hours. However, ATP stores are limited and can deplete quickly with intense activity or mental exertion, and the recycling pathways get slower as the years pass.
Longevity Creatine jumps in by donating a phosphate group to ADP (adenosine diphosphate), converting it back into ATP, the fully charged form of energy your body can use. This not only enhances physical performance, allowing for longer, more intense workouts, but also sharpens cognition by supporting the high energy demands of the brain.
The two most important pieces of information about strength and longevity are this: first, muscle mass naturally declines with age, and second, loss of strength and muscle mass is tightly correlated with mortality from all causes. This means that maintaining your lean muscle tissue and strength are critical to staying healthy and living a long and satisfying life. Even if you’re actively training, it’s hard to keep muscle from disappearing as you get older because protein synthesis is impaired through aging.
Creatine protects against muscle and strength loss in older adults even who aren’t actively training, and results are even more impressive for those who are (which is not an excuse to get lazy). Clinical studies have shown a significant increase in muscle mass, around 2-3kg, in adults aged 50-71.
Longevity Creatine increases the availability of ATP in muscle cells, essential for muscle contraction and growth. This increased energy supply allows for more intense and prolonged exercise, which in turn stimulates muscle growth and strength. Additionally, creatine draws water into muscle cells, a process known as cell volumization, which not only increases muscle size but also stimulates protein synthesis, further contributing to muscle growth and maintenance.
Moreover, Longevity Creatine influences several signaling pathways involved in muscle growth, such as the Akt/mTOR pathway to trigger muscle protein synthesis and hypertrophy. It also reduces levels of myostatin, a protein that inhibits muscle growth, thus further promoting muscle development.
If you’re not taking creatine to live longer and more powerfully, now is the time to start. And if you are, it’s time to switch to the most pure, safe, and research-backed formula. Longevity Creatine is the answer to maintaining strength, energy, and cognition with such dramatic impact on your life your friends will be begging for your secret fountain of youth.
References:
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We’re going to discuss the scientifically backed benefits of ALA to understand its role as a potent antioxidant and anti-aging agent. You’ll learn how it could be a secret weapon in your longevity and weight management toolbox.
Antioxidants protect against free radical damage, essentially unbound electrons that can bounce around and damage cell membranes, mitochondria, and DNA. This damage adds up to cells that are unable to function or divide, leading to senescent zombie cell buildup.
ALA serves a vital role in the body's antioxidant defense system. It enters cells through the sodium-dependent multivitamin transporter (SDVT), a transmembrane protein responsible for transporting essential vitamins and cofactors.
Upon entering the cell, ALA is reduced by various thioredoxin-fold proteins to form Dihydrolipoic Acid (DHLA), its reduced form. DHLA, being even more potent than ALA, displays immense antioxidant potential to save your cells from free radical damage.
Metabolic dysregulation, a cluster of symptoms including high blood pressure, insulin response challenges, excess body fat, and abnormal blood lipid levels, is a growing health concern. ALA's potential in managing these conditions is promising.
Studies suggest that ALA increases energy expenditure by enhancing AMPK-PGC-1α signaling, a key pathway regulating metabolism. This can help manage blood pressure, promote weight loss, and normalize blood lipid levels.
The support of ALA for weight management can’t be understated: because it can have a powerful impact on insulin signal response and blood sugar management, this is a healthy way to maintain optimal body composition even for those who have had weight challenges for their whole lives.
ALA's antioxidant properties show promise in reducing oxidative stress caused by high blood pressure and other cardiovascular risk factors. Its ability to stifle free radicals, shield against T-cell infiltration, normalize calcium and nitric oxide function, and upregulate detoxification genes can all contribute to cardiovascular health.
ALA has significant benefits for brain health in the way it protects against neurodegeneration, even in those with cognitive risk factors and age-related cognitive difficulties. While much of its benefit in this field is due to its antioxidant properties, this is coupled with its ability to fight inflammation and lipid peroxidation, making it a promising agent for neuroprotection for older adults.
A plethora of animal studies indicate that ALA could potentially extend lifespan and healthspan. While more extensive human clinical trials are certainly needed, the evidence is piling up that ALA works through multiple mechanisms to prolong healthy function leading to retaining cardiovascular capacity, cognition, and energy later into life.
Taking ALA with food can enhance its absorption, particularly if it's a meal containing fats. Fat can help solubilize ALA and facilitate its absorption into the bloodstream. However, ALA can still be taken on an empty stomach if preferred, as it is generally well-tolerated.
Avoid taking ALA with certain minerals, such as calcium, magnesium, and iron, as they can interfere with its absorption. Additionally, it's wise to steer clear of alcohol when consuming ALA, as it may diminish its effectiveness.
Regarding the time of day, there isn't a strict guideline. Some people find it beneficial to take ALA in the morning to support energy levels throughout the day, while others prefer taking it with dinner to aid in digestion and nutrient absorption.
First discovered in the 1930s, ALA is an essential metabolic co-enzyme, a potent antioxidant, and a powerful anti-inflammatory agent. Physically, ALA is a medium-chain fatty acid with a unique ring structure harboring two sulfur atoms. The unique structure enables ALA to dissolve in both fat and water, making it a versatile antioxidant that can function in various parts of the body.
ALA serves as a non-protein co-enzyme, playing a critical role in numerous protein-based multienzyme complexes. These complexes include the glycine cleavage system and four α-ketoacid dehydrogenase complexes. The latter are crucial parts of the Krebs/citric acid cycle, a metabolic pathway that transforms energy from carbohydrates, fats, and proteins into carbon dioxide and chemical energy in the form of adenosine triphosphate (ATP).
Alpha lipoic acid is an underappreciated gem in the world of longevity and health. Its potent antioxidant properties, coupled with its role as a metabolic co-enzyme and anti-inflammatory agent, make it a powerful ally against age-related decline of heart health, cognitive function, and metabolic weight control. Whether you're looking to stave off the effects of aging or improve your overall health, ALA is worth adding to your daily habit.
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To reclaim your life after a heart event, try mind-body practices like meditation or yoga, gradually adding exercise and supplements, reaching out for mental health support if needed, spending time in nature, and eating a heart-healthy diet.
]]>While following doctor’s orders and taking prescribed medications are undoubtedly crucial after a heart event, you can also incorporate several holistic practices into your daily routine to support both physical and mental well-being. However, it's important to note that you should always consult your healthcare team before making any major changes to ensure they align with your specific condition or medications.
As something—or a culmination of many things—in your “old” life led to the heart event you recently experienced, you may need to make some significant changes to create your “new” and healthier life. From mind-body practices and mental health support to exercising and eating nutritious foods, here are some tips to reclaim life after a major heart event.
Exercises or practices involving both the mind and the body—like yoga, meditation, breathwork, and tai chi—provide physical, mental, and emotional benefits.
As stress can significantly contribute to cardiovascular events, finding ways to manage your stress is imperative—and mind-body practices can be a great way to do so. For example, Tai Chi is a Chinese martial arts style called Wushu, consisting of slow and defined motion sequences. This form of movement has been found to reduce stress, improve mood, and support mental health—in fact, it’s often described as "meditation in motion.”
In this meta-analysis of over 1,200 people with metabolic disorders, having a Tai Chi practice significantly reduced blood glucose levels, hemoglobin A1C (a critical diagnostic biomarker of metabolic health), body mass index (BMI), blood pressure, and total cholesterol—all of which are also markers of cardiovascular health.
Yoga is also linked to a reduced risk of cardiovascular conditions, including improved blood pressure, body weight, blood sugar management, resting heart rate, and cholesterol or lipid profiles.
You can find free videos online teaching you how to incorporate these mind-body practices into your life, and most gyms offer classes in some or all of them, as well.
Exercise not only helps you recover from your heart event but can also help prevent another one from occurring in the future. You won’t want to be hopping back into your HIIT class the week after a cardiovascular event, but gradually adding in light exercise can be beneficial for your future heart health.
It’s important to follow your doctor’s advice, but most people can begin by lightly walking (a common first step in Cardiac Rehabilitation programs) for just a few minutes at a time and building up from there. How fast and how long you exercise will depend on many things, including your age, health status, and how severe your heart event was.
Heart events can bring up many feelings you may never have fully experienced before—and it’s okay to feel them! Post-heart event feelings are so common, in fact, that there’s a name for them: “the cardiac blues.”
If you feel overwhelmed, sad, or anxious, consider talking to a therapist (or at least a trusted friend or family member). It can also be beneficial to speak with someone who’s gone through what you have, which is where joining a cardiac rehab program can be helpful.
Many supplements contain beneficial compounds or nutrients that can support heart health—but be sure to discuss them first with your doctor, especially if you are prescribed blood thinners after your heart event.
Some cardioprotective supplements include coenzyme Q10, berberine, garlic extract, krill oil and omega-3 fatty acids, magnesium, vitamin D, fiber, and more. Read more here about these supplements and how they support heart health.
The term “heart-healthy” has different connotations than just a few decades ago. Whereas the 1990s and 2000s went gung-ho on low-fat diets and stuck saturated fat as the ultimate cardiovascular villain, we now know there’s much more to the story. Although some people do respond negatively to excess saturated fat consumption, most individuals do fine with a more balanced approach to fat intake—that is, not demonizing it and including it as part of a varied diet.
Heart-healthy foods or nutrients to add to your diet include fruits, vegetables, fish and seafood, nuts, seeds, whole grains, poultry, grass-fed beef, eggs, olive oil, and legumes.
Antioxidant-rich foods are also an excellent idea, as the polyphenols in these foods can fight oxidative stress that contributes to poor cardiovascular health. Some antioxidant-rich foods and beverages to start adding to your diet include berries, citrus, apples, leafy green and cruciferous vegetables, herbs and spices, garlic, ginger, extra-virgin olive oil, dark chocolate, artichokes, beans, beets, green tea, coffee, and red grapes.
It can be tempting to isolate after a stressful event, but the opposite is vital to recovering and bouncing back after it occurs. Cultivate social connections with family members, friends, community groups, or new people who have gone through what you have.
You may think that loneliness solely affects your mental health, but it can actually have an impact on your cardiovascular recovery and your future heart health. In a study of older men, those who had the lowest frequency of contact with family and friends had a 59% increased risk of heart failure compared to those with the most social contact.
Spending time in nature—whether venturing deep into a forest or simply touching the grass in your backyard or a neighborhood park—has been shown to affect mental and physical health positively.
Not only does time spent in nature reduce stress, but it can also benefit cardiovascular function. Research shows that nature immersion can lower blood pressure, heart rate, and cortisol levels in the short term, which can translate to better heart health over time. Plus, people living in areas with less access to green spaces have an increased risk of cardiovascular conditions. If you don’t live near green spaces, make it a point to visit green or natural areas regularly after your heart event.
With over 800,000 people in the United States experiencing a heart event each year, you are certainly not alone if you just had one. While it may feel easier to isolate and retreat after a heart event, prioritizing social connection and mental health can improve both your emotional state and your cardiovascular recovery.
To reclaim your life after a heart event, try mind-body practices like meditation or yoga, gradually adding exercise, reaching out for mental health support if needed, trying cardioprotective supplements, spending time in nature, and eating a heart-healthy diet.
References:
Cory H, Passarelli S, Szeto J, Tamez M, Mattei J. The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. Front Nutr. 2018;5:87. Published 2018 Sep 21. doi:10.3389/fnut.2018.00087
Coyte A, Perry R, Papacosta AO, et al. Social relationships and the risk of incident heart failure: results from a prospective population-based study of older men. Eur Heart J Open. 2021;2(1):oeab045. Published 2021 Dec 17. doi:10.1093/ehjopen/oeab045
Isath A, Kanwal A, Virk HUH, et al. The Effect of Yoga on Cardiovascular Risk Factors: A Meta-Analysis. Curr Probl Cardiol. 2023;48(5):101593. doi:10.1016/j.cpcardiol.2023.101593
Jimenez MP, DeVille NV, Elliott EG, et al. Associations between Nature Exposure and Health: A Review of the Evidence. Int J Environ Res Public Health. 2021;18(9):4790. Published 2021 Apr 30. doi:10.3390/ijerph18094790
Maas J, Verheij RA, de Vries S, Spreeuwenberg P, Schellevis FG, Groenewegen PP. Morbidity is related to a green living environment. J Epidemiol Community Health. 2009;63(12):967-973. doi:10.1136/jech.2008.079038
Teicholz N. A short history of saturated fat: the making and unmaking of a scientific consensus. Curr Opin Endocrinol Obes. 2023;30(1):65-71. doi:10.1097/MED.0000000000000791
Zhou Z, Zhou R, Li K, et al. Effects of tai chi on physiology, balance and quality of life in patients: A systematic review and meta-analysis. J Rehabil Med. 2019;51(6):405-417. doi:10.2340/16501977-2555
]]>In a newer area of study known as the gut-heart axis, researchers are investigating how the bacteria and metabolites in our digestive tracts influence our cardiovascular system and how nourishing our gut microbiomes may also protect our hearts.
The microbiomes of people with cardiovascular conditions have been found to be different than healthy individuals, with alterations in gut bacteria species and metabolites. Imbalances in healthy versus unhealthy bacteria—a state known as gut dysbiosis—and reductions in beneficial compounds called short-chain fatty acids can play a role in the development of cardiovascular conditions.
Chronic inflammation is a known risk factor for heart conditions, and the balance of the gut microbiome can influence inflammatory responses in the body. Certain bacteria in the gut produce substances that can either promote or lower inflammation, affecting cardiovascular health.
A primary mechanism by which the microbiome affects inflammation is through the production of short-chain fatty acids (SCFAs)—butyrate, acetate, and propionate—which are created when dietary fiber is fermented in the gut. These compounds help to reduce inflammation, protect the intestinal lining, and keep the microbiome diverse by being a food source for healthy bacteria to thrive. A strong gut lining prevents intestinal permeability, which is involved with heart health because a so-called “leaky gut” leads to pro-inflammatory bacterial metabolites being able to circulate in the blood.
Research has shown that people with coronary heart conditions have lower amounts of gut bacteria that produce SCFAs—especially butyrate. This suggests that reduced amounts of SCFAs may have a detrimental effect on cardiovascular health.
Trimethylamine N-oxide (TMAO) is a metabolite produced by some gut microbes. Certain bacteria can convert dietary compounds (typically those found in animal products) into a substance called trimethylamine (TMA), which is then metabolized into trimethylamine N-oxide (TMAO). Phyla of bacteria, such as Firmicutes, Proteobacteria, and Actinobacteria, are potential TMA producers, while Bacteroidetes appear unable to make TMA.
Elevated levels of TMAO have been associated with an increased risk of cardiovascular conditions, as it is believed to contribute to arterial stiffening and plaque development. However, the research on TMAO and heart health is not always conclusive and needs to be studied more to understand just how TMAO affects the cardiovascular system, especially since many foods that increase TMAO (like seafood, full-fat dairy, and eggs) are beneficial to health.
As 70 to 80% of the body’s immune cells can be found in the gut, it has become increasingly apparent that the function of our microbiome plays a role in the function of our immune system, which, in turn, can influence cardiovascular health.
The heart and the immune system are constantly communicating through hormones and signaling molecules called cytokines. The microbiome is a part of this crosstalk because it’s involved in the adaptive immune system.
Adaptive immune cells called T and B cells are located in the gut-associated lymphoid tissue (GALT) of the intestinal walls. These cells act as microbial sensors by suppressing overreactions to harmless bacteria while recruiting other immune cells to the gut if a harmful microbe is present. B cells recognize foreign antigens and produce antibodies to target and eliminate that pathogen. The T cells are involved in cell-mediated immunity, which activates other immune cells like cytokines and phagocytes to kill pathogens.
The bacteria in our gut enhance the adaptive immune response by inducing T-cell differentiation. Naive T cells can modify themselves into several mature T cells, including natural killer cells and T helper cells, such as Th1, Th2, and regulatory T cells (T-regs). Recent research has found a unique population of T-regs with cardioprotective properties, and natural killer cells are vital for protecting against cardiac injury, fibrosis, and inflammation.
The gut microbiota also influences various risk factors for cardiovascular dysfunction, including blood pressure, blood sugar, and lipid and cholesterol levels. Gut dysbiosis has been linked to adverse changes in lipid profiles that contribute to cardiovascular risk, including higher LDL and lower HDL levels, as well as higher blood pressure.
This may be mediated by SCFA activity, as these microbe-produced fatty acids play a role in blood pressure regulation, blood sugar regulation, and lipid metabolism. SCFAs have been shown to lower cholesterol synthesis rates, leading to lower blood cholesterol levels.
Our gut microbiomes do much more than aid digestion—they also play a vital role in protecting cardiovascular health. Many gut microbes or microbe-produced metabolites (like short-chain fatty acids and TMAO) influence heart health, for better or for worse. Some act on inflammatory pathways, while others alter cholesterol synthesis and immune cell signaling. There are many ways to improve the health of your gut microbiome, including eating a diet rich in prebiotics and probiotics, exercising regularly, and limiting your consumption of added sugar.
References:
Bui TVA, Hwangbo H, Lai Y, et al. The Gut-Heart Axis: Updated Review for The Roles of Microbiome in Cardiovascular Health. Korean Circ J. 2023;53(8):499-518. doi:10.4070/kcj.2023.0048
Canyelles M, Borràs C, Rotllan N, Tondo M, Escolà-Gil JC, Blanco-Vaca F. Gut Microbiota-Derived TMAO.. Int J Mol Sci. 2023;24(3):1940. Published 2023 Jan 18. doi:10.3390/ijms24031940
Monda V, Villano I, Messina A, et al. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxid Med Cell Longev. 2017;2017:3831972. doi:10.1155/2017/3831972
O'Donnell JA, Zheng T, Meric G, Marques FZ. The gut microbiome. Nat Rev Nephrol. 2023;19(3):153-167. doi:10.1038/s41581-022-00654-0
Ong S, Rose NR, Čiháková D. Natural killer cells in inflammatory heart. Clin Immunol. 2017;175:26-33. doi:10.1016/j.clim.2016.11.010
Velasquez MT, Ramezani A, Manal A, Raj DS. Trimethylamine N-Oxide: The Good, the Bad and the Unknown. Toxins (Basel). 2016;8(11):326. Published 2016 Nov 8. doi:10.3390/toxins8110326
Vourakis M, Mayer G, Rousseau G. The Role of Gut Microbiota on Cholesterol Metabolism. Int J Mol Sci. 2021;22(15):8074. Published 2021 Jul 28. doi:10.3390/ijms22158074
Xia N, Lu Y, Gu M, et al. A Unique Population of Regulatory T Cells in Heart Potentiates Cardiac Protection From Myocardial. Circulation. 2020;142(20):1956-1973. doi:10.1161/CIRCULATIONAHA.120.046789
]]>HRV refers to the time variation between each heartbeat. This might sound like a useless detail, but it's a significant insight into the health of our cardiovascular system and the functioning of our autonomic nervous system (ANS).
The ANS is responsible for those body functions that happen unconsciously, like digestion and heart rate. It is split into two branches: the sympathetic nervous system (SNS), which kicks in during periods of stress, and the parasympathetic nervous system (PNS), which regulates body functions when we are at rest.
HRV gives us a glimpse into the relationship between these two branches of the ANS. A high HRV indicates a healthy balance between the SNS and PNS, showing the body's ability to adapt well to changes and handle stress. On the other hand, a low HRV suggests a dominance of the SNS, indicating chronic stress and a higher risk of health issues.
HRV is more than just a measure of stress. It's a window into our health and longevity. A low HRV is linked to a host of health problems, including cognitive decline, sleep disorders, and heart issues. Furthermore, HRV has been shown to decrease with age, reflecting an age-dependent decline in the autonomic nervous system (ANS).
However, this decrease is not inevitable. Several studies have shown that healthier individuals, regardless of their age, tend to have a less severe decline in HRV. This suggests that with the right lifestyle choices, we can influence our HRV and, by extension, our health and lifespan.
Heart Rate Variability (HRV) is not only a marker of physical health but also of mental and emotional resilience. The connection between mental health and HRV is significant, as psychological states like constantly feeling on edge, low mood, and stress profoundly impact the autonomic nervous system (ANS), consequently affecting HRV.
A state of constant worry or unease is characterized by heightened sympathetic activity – the fight or flight response. This hyperarousal state can lead to a decrease in HRV, indicating lower resilience to stress and reduced parasympathetic (rest and digest) activity. Studies have shown that individuals with nervous disorders often exhibit lower HRV, signifying a less flexible cardiovascular system.
Having persistent feelings of no motivation or low emotional states is linked to alterations in autonomic function, particularly a decrease in parasympathetic activity. This reduction manifests as lower HRV, representing a diminished capacity to cope with stress. Research indicates that lower HRV in those with persistently low moods may also be associated with an increased risk of cardiovascular diseases.
Chronic stress has a substantial impact on HRV. Persistent stress leads to an imbalance in the ANS, skewing it towards sympathetic dominance. This imbalance is reflected in decreased HRV, highlighting a reduced ability to adapt to changing environmental demands.
HRV is a valuable tool in understanding and monitoring chronic conditions, like blood sugar imbalances, high blood pressure, and heart dysfunction.
In metabolic disorders, high blood sugar levels can damage nerves and blood vessels, impacting heart function. This damage can lead to a decrease in HRV, which is often observed in patients with blood sugar challenges. Lower HRV in these patients may indicate a higher risk for cardiovascular complications.
High blood pressure can strain the heart and blood vessels, leading to changes in HRV. Studies have shown that those with hypertension often have lower HRV, reflecting an imbalance in autonomic function.
In heart dysfunction, the heart's ability to pump blood efficiently is compromised. This inefficiency affects the ANS and is reflected in HRV. Lower HRV in heart patients can indicate a worse prognosis and can be used to monitor disease progression.
To gain insights from HRV, we first need to track it. While clinical electrocardiography (ECG or EKG) machines provide highly accurate HRV data, they are not practical for everyday use.
Enter wearable devices. Fitness trackers, smartwatches, and tracking rings offer a more accessible and convenient means of measuring HRV. These devices use photoplethysmography (PPG) or other sensors to monitor heart rate and calculate HRV. While they might not be quite as accurate as EKGs, they offer valuable insights into daily HRV trends.
When choosing a device to track your HRV, consider factors such as the brand's reputation and accuracy, the comfort and durability of the device, and your budget. Some reputable brands that offer HRV tracking include WHOOP, Oura ring, Fitbit, and Polar.
The Oura ring page shows data it’s collected from users who have opted in to share their metrics. While the averages are broad, often with 30–40-point ranges, it serves as a guide for where healthy HRV levels are by age and by biological gender, and reminds a certain writer that this is one area she could improve in:
Improving your HRV is all about building and keeping a healthy lifestyle. Regular exercise, a balanced diet, good sleep, and stress management are all linked to better HRV scores.
Regular Physical Exercise: Consistent, moderate exercise is known to enhance HRV. It improves cardiovascular fitness and regulates the balance between the sympathetic and parasympathetic systems. Activities like brisk walking, cycling, or swimming, performed regularly, can lead to a healthier HRV profile over time.
Diet: Certain dietary habits can positively influence HRV. Diets high in omega-3 fatty acids, B vitamins, polyphenols, and a Mediterranean-style diet can contribute to maintaining a higher HRV. Foods high in saturated fat and high glycemic index carbohydrates can have a negative effect on HRV.
Sleep: Our heart function is affected by our sleep stages. Daytime HRV has been shown to decrease in certain sleep disorders and after a night of poor sleep. Higher HRV during sleep is known to indicate enhanced physical and psychological restoration, meaning higher HRV means better sleep, which means better energy and cognition the next day.
Stress Management: Chronic stress can lead to overactivation of the sympathetic nervous system, which is reflected in a low HRV. HRV thus provides an objective measure of psychological health and stress.
Meditation and Mindfulness Practices: Meditation has a profound impact on HRV by promoting relaxation and reducing stress. Mindfulness meditation, in particular, helps in balancing the sympathetic and parasympathetic nervous systems. It encourages a state of calm, reducing the fight-or-flight response and increasing parasympathetic activity. This shift can lead to an increase in HRV, reflecting improved stress resilience and autonomic flexibility.
Diaphragmatic Breathing: Also known as deep breathing, this technique involves breathing deeply into the diaphragm rather than shallow breathing into the chest. It stimulates the vagus nerve, which is part of the parasympathetic nervous system. Diaphragmatic breathing can lower the heart rate, decrease blood pressure, and increase HRV, thereby enhancing the body's ability to respond to stress.
Biofeedback Therapy: This technique involves using electronic monitoring devices to relay information about the body. Biofeedback helps individuals gain control over certain bodily functions, including heart rate. Through biofeedback, you can learn to induce relaxation responses, thereby positively affecting HRV.
Reducing Alcohol Consumption: Alcohol can have a negative impact on HRV. Chronic alcohol consumption is associated with a reduction in HRV, indicating heightened sympathetic activity and reduced parasympathetic activity. Reducing or stopping alcohol intake can help in restoring HRV to healthier levels. It's not just about abstaining; it's about giving the nervous system a chance to rebalance and function optimally.
Incorporating these techniques into daily life can significantly improve HRV, reflecting a well-balanced autonomic nervous system and contributing to overall health and longevity.
Heart Rate Variability is a powerful tool for measuring health. By giving us valuable insight into our overall health, HRV arms us with the information we need to tackle health problems at the source. Understanding your HRV can help you maintain vibrant health for many more years.
Whether you are a longevity biohacker or just wanting to be the healthiest version of yourself for years to come, HRV is one metric you’ll want to keep close tabs on. So, start tracking your HRV today, and take a step towards better health and longevity.
Remember, your HRV is unique to you. While it's useful to know what a 'good' HRV number looks like, the most important thing is to establish a baseline for your HRV and monitor changes over time.
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But what exactly are these changes? In this article, we’ll dive deeper into the top six ways that your heart and arteries change with age—and how lifestyle factors like nutrition, exercise, stress management, and supplements can help to slow some of this decline.
A healthy heart is elastic, able to pump blood throughout the body efficiently. With age, the heart muscles become less elastic and more rigid, affecting this blood-pumping ability.
The heart muscle can also develop fibrous tissues, further affecting its elastic abilities. Plus, maximum heart rate decreases with age, reducing aerobic exercise capacity (meaning you can’t exercise as intensely as you used to or recover as quickly). A lower heart rate can also be caused by fat deposits developing in the sinus node (our natural “pacemaker” that controls our heartbeat) found in the heart’s right upper chamber.
These changes occur for many people in their 50s or 60s, but overly sedentary people can see declines earlier. Staying active with age can help to slow heart muscle rigidity, preventing the heart’s left ventricle—the side that pumps oxygen-rich blood to the entire body—from losing elasticity.
Structural changes to the heart can occur with age, including increases in the size of the heart, thickening of the heart chambers’ walls, and stiffer heart valves.
Our heart valves act like gates that control the direction of blood flow; when they thicken, a progressive narrowing occurs, eventually leading to a pressure overload that can cause shortness of breath and chest discomfort. Heart valve changes also lower tolerance for exercise and stress, making your heart less able to respond to these stressors.
The heart wall is made up of three layers—the endocardium, myocardium, and epicardium—which all perform distinct and essential actions in the cardiovascular system. When muscles in the heart wall thicken (known as hypertrophy), the four heart chambers can’t hold as much blood, and blood flow is obstructed.
Many well-known cardiovascular conditions are caused by arterial stiffening or narrowing. Healthy arteries have unobstructed blood flow, branching out of the heart and getting smaller as they flow into tissues and become capillaries. Arteries and capillaries are vital for providing oxygen and nutrients to our tissues and removing carbon dioxide and waste products.
With age, arteries become stiffer due to an accumulation of calcium deposits (calcification) or fatty deposits (plaque) on the arterial walls. This can heavily restrict blood flow and cause fatal heart events. Capillary walls can also thicken, leading to a slower rate of nutrient and carbon dioxide exchange within our tissues.
Some research shows that arterial narrowing and plaque deposits can emerge as early as childhood, with a rapid increase occurring between ages 40 and 50.
The inner lining of our blood vessels‚ known as the endothelium, can become dysfunctional with age due to chronic inflammatory states, oxidative stress, smoking, and chronically high blood sugar. Endothelial dysfunction affects the vessels’ ability to regulate blood flow properly.
This is closely linked to arterial stiffening, as our three main types of blood vessels are arteries, capillaries, and veins. However, endothelial dysfunction is often the step occurring before plaque builds up, making it a key event in early cardiovascular decline.
Although it can occur at any age, many middle-to-older age adults experience drastic differences in their metabolic and lipid profiles. This includes elevated LDL cholesterol, triglycerides, blood sugar, and insulin levels with decreased HDL cholesterol.
These changes in metabolic and lipid markers are strong risk factors for cardiovascular conditions or events. They’re also easier to regularly test in the blood compared to looking at the inner workings of the heart and arteries, making them a valuable and easy way to keep an eye on your cardiometabolic health.
Lastly, blood pressure tends to increase with age, which is due, in part, to many of the previously mentioned cardiovascular changes. This is because blood pressure is the pressure within your arteries, measuring how well your heart delivers blood to all of the tissues in your body.
Blood pressure is determined by your blood vessels’ elasticity and dilating capacity, your heart’s ability to pump out blood, and how thick the blood itself is. With age, we know that arteries become less elastic and more narrow, which increases the pressure needed to send blood throughout the body.
Like the metabolic markers, higher blood pressure is known to increase the risk of cardiovascular conditions.
While it's not always possible to completely stop or prevent some of these age-related changes to the heart and arteries, certain lifestyle choices and supplements may be able to help slow them down significantly.
Some of the best ways to support cardiovascular health with age include:
It’s well-known that aerobic exercise benefits the cardiovascular system. Regular cardio exercise strengthens your heart muscle, increasing the ability to pump blood throughout the body. Aerobic exercise, like walking, jogging, biking, and swimming, can increase levels of healthy HDL cholesterol, lower blood pressure over time, and support healthy blood sugar levels. It also prevents or even reverses arterial stiffness and suppresses chronic inflammatory states.
Plant-based compounds called polyphenols act as antioxidants and fight oxidative stress in the body—the accumulation of inflammatory and reactive molecules that damage cells and DNA. A buildup of these harmful compounds is known to impact cardiovascular health.
Some antioxidant-rich foods and beverages to start adding to your diet include berries, leafy green vegetables, herbs and spices, extra-virgin olive oil, dark chocolate, artichokes, beans, beets, green tea, coffee, and red grapes.
While many people think that moderate alcohol consumption is “good for the heart,” more recent research is proving that is not true. Although some studies show that moderate alcohol intake improves some markers of heart health, like HDL levels, it also has been found to cause oxidative stress, inflammatory responses, mitochondrial dysfunction, increased heart rate, abnormal heart rhythms, and anatomical changes to the heart and blood vessels.
We all know by now that smoking is not good for us, but it remains the leading cause of preventable death in the United States. Some of the reasons smoking is so harmful to the heart are because it causes DNA damage, oxidative stress, inflammatory states, increased blood pressure, thickened blood, blood clots, endothelial dysfunction, and narrowed arteries. If you currently smoke, today is the day to map out your quitting plan.
Chronic stress leads to high levels of our stress hormone cortisol, which can accelerate aging and cardiovascular decline. Unmanaged stress is linked to higher blood pressure, lower HDL levels, and blood vessel constriction.
Stress also causes increased cellular senescence—a process that causes cells to stop dividing but remain in the body, causing inflammatory reactions and damaging nearby cells, including in the heart. Although easier said than done, stress can be managed by meditation, yoga, breathing exercises, therapy, and supplements like L-theanine and 5-HTP.
There’s no getting around the fact that some changes to your heart and arteries will occur with advancing age—but many of them can be slowed or entirely prevented by a healthy lifestyle. These factors include eating plenty of antioxidants, exercising, managing stress, and supplementing with cardioprotective compounds, including CoQ10, calcium-AKG, hydroxytyrosol, krill oil, and trans-resveratrol.
If you’re unsure which of these heart-healthy supplements you should take, chat with our free Longevity Health Pro experts to tailor a supplement plan specifically for you.
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Fuchs FD, Whelton PK. Blood Pressure and Cardiovascular. Hypert. 2020;75(2):285-292. doi:10.1161/HYPERTENSIONAHA.119.14240
Gal R, Deres L, Horvath O, et al. Resveratrol Improves Heart Function by Moderating Inflammatory Processes in Patients. Antioxidants (Basel). 2020;9(11):1108. Published 2020 Nov 11. doi:10.3390/antiox9111108
Hadi HA, Carr CS, Al Suwaidi J. Endothelial dysfunction: cardiovascular risk factors, therapy, and outcome. Vasc Health Risk Manag. 2005;1(3):183-198.
Hargreaves IP, Mantle D. Coenzyme Q10 Supplementation in Fibrosis and Aging. Adv Exp Med Biol. 2019;1178:103-112. doi:10.1007/978-3-030-25650-0_6
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]]>The links between cardiovascular health and certain other factors are much clearer, and we’re not talking about the lipid hypothesis. While conventional treatments continue to focus on lowering cholesterol and triglycerides broadly, emerging protocols see these biomarkers as a symptom and not as the problem itself. It’s like blaming the firemen for the fire: they’re there, but they didn’t start the fire and they are trying to do some good. While discussing the specific functions of these lipid particles is beyond the scope of this article, we can see these elevated values for the symptoms that they are and begin to address the underlying causes.
We’re going to talk about inflammation, dietary interventions, lifestyle factors, and supplements that can promote health without the potential risks of certain drugs. A wraparound approach like this supports the health of your whole body to promote greater healthspan and lifespan, without getting stuck in tunnel vision for a single aspect of your health. What affects your heart and blood vessels affects your whole body, after all.
The lipid hypothesis originated in the mid-20th century, following observations that heart disease was more prevalent among overly-nourished businessmen compared to the malnourished population of post-WWII Europe. The primary difference between these two groups was found to be serum cholesterol levels, leading to the conclusion that cholesterol was the main driver of heart-related mortality.
This theory has since dominated mainstream cardiovascular research, influencing dietary guidelines and spawning the development of lipid-lowering drugs, such as statins. However, despite decades of research and the expenditure of billions of dollars, deteriorating heart health continues to be a leading cause of death worldwide. This raises the question: Is the lipid hypothesis truly the key to understanding heart health maintenance, or are we missing a massive piece of the puzzle?
The traditional lipid hypothesis primarily focuses on the quantity of lipids, particularly cholesterol, in the bloodstream. However, recent insights suggest that the quality of these lipids, especially the subtypes of low-density lipoprotein (LDL), plays a more crucial role in cardiovascular disease (CVD) risk. Small, dense LDL particles are considered more atherogenic compared to larger, buoyant LDL particles. These smaller particles are more prone to oxidation, can penetrate arterial walls more easily, and are more likely to initiate the process of atherosclerosis. This distinction is critical because two individuals with the same LDL cholesterol level might have different CVD risks based on the predominance of small, dense LDL particles in their lipid profile.
The relationship between dietary cholesterol intake and blood cholesterol levels has been a subject of debate. Initially, it was believed that high dietary cholesterol directly leads to increased blood cholesterol. However, current research indicates that this relationship is not as linear as once thought. For many individuals, dietary cholesterol has virtually no impact on blood cholesterol levels. Some variation between individuals is due to differences in how the body absorbs and processes cholesterol from food. Some people, termed 'hyper-responders,' may experience significant changes in blood cholesterol levels with dietary changes, while most others may not.
Genetics play a role in determining risk of heart issues. Variations in genes can influence lipid levels, including LDL and Lipoprotein(a) [Lp(a)]. Elevated levels of Lp(a), which is a strongly genetic trait, are a significant risk factor for heart problems. Unlike other cholesterol levels, Lp(a) levels are less influenced by diet and lifestyle and are more dependent on hereditary factors. Individuals with a family history of high Lp(a) or premature heart events may have an increased risk, underscoring the need for personalized medical approaches in lipid management and heart health.
While the lipid hypothesis provides some insight into the mechanisms of heart deterioration, it fails to account for a significant portion of cardiovascular cases. For instance, it doesn't explain why heart challenges occur in individuals with normal or even low cholesterol levels, or why some people with high cholesterol never develop heart problems.
Moreover, the lipid hypothesis largely ignores the role of inflammation in plaque development. Research has shown that inflammation plays a critical role in the development and progression of these artery-clogging plaques, and yet, this aspect is largely overlooked in the lipid-centric view of heart health.
Lipoprotein(a), or Lp(a), has emerged as a critical factor in cardiovascular condition risk assessment. Structurally similar to low-density lipoprotein (LDL), Lp(a) is unique due to an additional protein, apolipoprotein(a). This distinction helps us to understand its role in cardiovascular conditions. Elevated Lp(a) levels are increasingly linked to a higher risk of developing heart problems. Unlike traditional cholesterol markers, Lp(a) poses a distinct challenge as standard lipid-lowering treatments often do not effectively target this particular molecule.
The complexity of Lp(a) is further compounded by its genetic component. Unlike other lipid profiles influenced by both genetics and lifestyle factors, Lp(a) concentrations are primarily determined by genetics. This genetic influence means that individuals can have vastly different Lp(a) levels, largely independent of their lifestyle choices or other health parameters. Consequently, people with a family history of elevated Lp(a) or heart conditions might be at an inherently higher risk.
Diet and lifestyle can have a positive impact on Lp(a), but there are few effective interventions for Lp(a) specifically, so those managing this factor typically also have a more intense plan to protect long-term cardiovascular resilience.
In recent years, the role of inflammation in heart conditions has moved to the forefront of research and treatment. Several studies have found that markers of inflammation, such as C-reactive protein, are often elevated in individuals with heart conditions. Furthermore, anti-inflammatory therapies have been shown to reduce the risk of heart problems, providing further evidence of inflammation's critical role.
In light of these findings, some researchers argue that heart impairment is not just a lipid disorder, but an inflammatory condition. This perspective, known as the "inflammation hypothesis," offers a more comprehensive explanation for the complex mechanisms underlying the loss of heart health.
This diet is celebrated for its heart health benefits, primarily due to its rich composition of fruits, vegetables, whole grains, and healthy fats like olive oil. The science behind its effectiveness lies in its high content of antioxidants and polyphenols found in fruits and vegetables. These compounds help reduce oxidative stress and inflammation, two key factors in the development of artery-clogging fatty deposits.
The inclusion of whole grains contributes to improved blood cholesterol levels by providing soluble fiber, which binds to cholesterol in the digestive system and helps remove it from the body. Lentils are a remarkably good choice to manage cholesterol balance. Additionally, olive oil, a staple in the Mediterranean diet, is high in monounsaturated fats, known to decrease LDL (bad) cholesterol levels while increasing HDL (good) cholesterol.
Trans-fats, commonly found in processed and fried foods, are detrimental to heart health in a number of ways. The consumption of trans-fats increases the level of LDL cholesterol and decreases the level of HDL cholesterol in the bloodstream. Moreover, trans-fats contribute to inflammation, endothelial dysfunction (which impairs the functioning of blood vessels), and an increased tendency for blood clots to form. By reducing trans-fat intake, you can lower these harmful effects, thereby decreasing the risk of heart problems.
Omega-3 and omega-6 fatty acids play a role in regulating the body’s inflammatory response. Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties. They help in reducing the production of substances linked to inflammation, such as eicosanoids and cytokines. In contrast, an excess intake of omega-6 fatty acids, prevalent in many vegetable oils, can promote inflammation. Aim to increase your omega-3 intake and reduce your omega-6 intake. Balancing these fatty acids is crucial as it helps modulate inflammation, a key factor in the development of heart issues.
Regular physical activity has a multitude of benefits for heart health. It helps improve the efficiency of the cardiovascular system, lowering blood pressure and resting heart rate. Exercise also increases HDL cholesterol levels while decreasing LDL cholesterol and triglyceride levels in the blood. Moreover, physical activity aids in weight management and improves insulin sensitivity, reducing the risk of metabolic dysregulation, a known risk factor for heart issues.
Chronic stress has been linked to adverse effects on heart health, including increased blood pressure and a greater risk of developing heart disease. Stress management techniques like meditation and yoga have been shown to reduce stress hormone levels (cortisol and adrenaline), lower blood pressure, and improve autonomic balance, which regulates heart rate and digestion. By reducing stress, these practices can mitigate the negative impact stress has on cardiovascular health.
Adequate sleep is essential for maintaining cardiovascular health. During sleep, the body undergoes various processes that are critical for heart health, including the regulation of stress hormones, blood pressure, and glucose metabolism. Poor sleep patterns have been linked to an increased risk of high blood pressure, excess body fat, and blood sugar imbalances, all of which are risk factors for heart disease.
Smoking is a major risk factor for the development of heart problems. It damages the lining of the arteries, leading to a buildup of fatty material (atheroma), which narrows the artery. This can result in reduced blood flow to the heart, increasing the risk of heart events. Smoking also causes an increase in heart rate and blood pressure, putting additional strain on the cardiovascular system. By quitting smoking, you can significantly reduce these risks.
Omega-3 fatty acids, particularly EPA and DHA found in fish oil, are known for their anti-inflammatory and lipid-lowering effects. They reduce the synthesis of triglycerides in the liver, which lowers triglyceride levels in the blood. Additionally, omega-3s can slightly increase HDL (good) cholesterol and, importantly, they modulate inflammatory processes in the body, which are crucial in the development and progression of plaque formation. They achieve this by competing with omega-6 fatty acids for the same enzymatic pathways, thus reducing the production of pro-inflammatory eicosanoids derived from omega-6 fatty acids.
CoQ10 is a fat-soluble substance that's essential for energy production within cells, particularly in the heart, which requires a significant amount of energy to function continuously. It acts as an antioxidant, protecting cells from oxidative stress and supporting overall heart muscle health. CoQ10 levels are known to decrease with age and are lower in people with heart conditions, making supplementation potentially beneficial. It is also used up faster by those who are taking statin medications, making this a critical addition for anyone in that group.
This mineral plays a pivotal role in heart health. It's involved in over 300 enzymatic reactions in the body, including those that regulate heart rhythm and blood pressure. Magnesium aids in the relaxation of blood vessel walls, thereby reducing blood pressure. It also helps maintain a normal heart rhythm and is often used to manage conditions like elevated blood pressure and abnormal heart rhythm.
Recent research suggests a link between vitamin D and heart health. Vitamin D receptors are present in many tissues, including the heart and blood vessels. Its deficiency has been associated with an increased risk of high blood pressure, heart events, and cerebrovascular events. Vitamin D may influence heart health by regulating the renin-angiotensin system (which controls blood pressure) and reducing inflammation.
Soluble fiber, found in supplements like psyllium, has a well-established role in lowering LDL cholesterol. It works by binding to cholesterol in the digestive system, leading to its excretion rather than absorption. This process can also help regulate blood sugar levels, beneficial for overall metabolic health.
Green tea is rich in catechins, a type of antioxidant. These compounds help improve lipid profiles by reducing the absorption of cholesterol in the intestines and enhancing its excretion. They also have anti-inflammatory properties and may help protect against the oxidation of LDL cholesterol, a key step in arterial plaque formation.
L-Carnitine is needed for the metabolism of fatty acids in the heart. It transports long-chain fatty acids into the mitochondria for oxidation and energy production, which is vital for the heart muscle's function. Supplementation has been suggested to benefit heart health by improving energy metabolism in the heart, especially in states of increased demand or under stress.
Garlic has been studied for its cardiovascular benefits, which are primarily attributed to its sulfur-containing compounds. These compounds can help lower blood cholesterol levels and have a mild blood pressure-lowering effect. Additionally, garlic has anti-inflammatory and antioxidant properties, which contribute to its overall cardiovascular benefits.
These naturally occurring substances, found in small amounts in many fruits, vegetables, nuts, seeds, and grains, are structurally similar to cholesterol. When consumed, they compete with cholesterol for absorption in the intestines, effectively lowering the amount of cholesterol absorbed. This leads to a decrease in LDL cholesterol levels in the blood.
Bergamot contains unique polyphenolic compounds that have been shown to positively influence lipid profiles. These compounds appear to inhibit an enzyme responsible for cholesterol synthesis (HMG-CoA reductase), similar to the mechanism of statin drugs. Bergamot also exhibits antioxidant properties, which may contribute to improved arterial health.
Berberine, a compound found in several plants, is known for its ability to improve insulin sensitivity and regulate glucose metabolism, which is beneficial for heart health. It has also been found to reduce the production of liver cholesterol, thereby lowering blood LDL cholesterol levels. Additionally, berberine may have a positive effect on endothelial function, improving the health of the blood vessel lining.
The lipid hypothesis has undoubtedly shaped our understanding of heart health, but it's clear that it doesn't tell the whole story. As we continue to unravel the complex mechanisms behind heart health, a more nuanced understanding is emerging—one that recognizes the multifactorial nature of this condition and the importance of a holistic approach to maintenence and management.
By broadening our perspective beyond cholesterol and embracing the complexity of heart health, we can develop more effective strategies to combat this global health challenge. This more nuanced understanding could pave the way for innovative treatments and preventive strategies, ultimately improving cardiovascular health outcomes for individuals worldwide.
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Longevity ATP, featuring PEAK ATP®, is a clinically validated and patented form of Adenosine 5’-Triphosphate (ATP) Disodium. It’s the only nutritional ingredient that is identical in structure to the ATP produced and used by the human body. Enhancing your ATP stores can have dramatic benefits, from feeling more energetic, to getting more out of your workouts, to keeping your brain sharp as you age. How does it work?
ATP, often referred to as the "molecular unit of currency," is an essential compound involved in energy transfer within cells. It's the primary energy source that fuels many cellular activities, including active transport across cell membranes, protein synthesis, and muscle contraction. However, as we age, our bodies' ability to produce and maintain optimal ATP levels declines, impacting virtually all bodily functions.
Aging is accompanied by a decrease in ATP production, leading to diminished cellular energy. This reduction impacts bodily functions, from muscle movement and heart function to the firing of nerves in the body and the brain. A decrease in ATP levels can lead to cellular damage, affecting how well your body can function and regulate itself. For instance, ATP is integral in managing the amount of water in a cell. When a cell lacks adequate energy, muscles can easily tire and retain excessive water, loosening the cell structure. This can lead to large molecules and other substances leaking out while unwanted substances may enter.
Longevity ATP features the ingredient PEAK ATP®, the first clinically validated and patented form of Adenosine 5’-Triphosphate (ATP) Disodium. This is the only nutritional ingredient that is identical in structure to the ATP produced and used by the human body. In the past, the only way to supplement with vital ATP has been through injections or IV drips, but the PEAK ATP® formula protects the active ingredient from digestion so ATP can be delivered through circulation to the tissues that will use it the most.
ATP is our body’s universal energy currency, powering all biological reactions that allow cells to function and life to exist. The demand for ATP is increased up to 1,000-fold during exercise, and ATP turnover can limit high-intensity performance. Further, ATP stores decrease as we age, leading to a need for additional ATP to perform to the level we aim to achieve.
Not all ATP is used to power cellular processes like explosive muscle movement. It’s also an important signaling molecule, particularly for nerves, muscles, and blood vessels, and the neurons in our brains use it in vast quantities to process information.
Longevity ATP is a breakthrough orally available ATP supplement that is proven to increase ATP in your cells to maximize the energy you have available to use. By boosting your ATP stores, you’re supporting your longevity in foundational ways. Much like NAD+, ATP declines through normal aging, and infusing your cells with additional ATP can have tangible benefits while also promoting greater longevity.
Longevity ATP features the patented PEAK ATP® formula, proven to boost ATP simply by taking a single capsule. The 400mg dose is validated by clinical studies to promote greater energy that you can actually feel, from giving you a boost at the gym, to thinking through a business proposal, to having plenty left to spare for supporting cellular health. Make Longevity ATP part of your informed longevity strategy to protect against many of the challenges that come with advancing years.
Longevity ATP represents a significant advancement in supplement science, by optimizing the bioavailability of adenosine triphosphate (ATP) when taken orally. Previously, ATP has been available as a supplement only through injections or IV infusions, requiring expensive and inconvenient clinic visits.
The unique formulation of Longevity ATP allows it to effectively bypass the digestive processes that typically degrade ATP, enabling efficient absorption and systemic distribution. Here's how Longevity ATP accomplishes this:
Stable Molecular Formulation
Longevity ATP is formulated in a stable molecular form that resists the harsh environment of the stomach. This stability protects the ATP molecule from the acidic conditions and digestive enzymes that would otherwise break it down.
Absorption Mechanism
Once it passes through the stomach, Longevity ATP reaches the small intestine where it is absorbed. The absorption mechanism of Longevity ATP is designed to facilitate the uptake of ATP across the intestinal barrier. This process ensures that ATP enters the bloodstream intact.
Systemic Distribution
Once absorbed into the bloodstream, ATP from Longevity ATP can be distributed throughout the body. This systemic distribution allows ATP to be available to tissues and cells where it can exert its effects, such as supporting muscle function, energy metabolism, and cellular signaling.
Cellular Uptake
Cells throughout the body can then uptake the ATP. This exogenous ATP can supplement the body's own ATP production, providing an extra source of cellular energy which is particularly beneficial during times of increased demand or stress, especially as we age.
Longevity ATP’s effects are best experienced through regular and consistent supplementation; however, immediate effects do exist as well. You can expect to see significant changes in body composition after approximately 6-8 weeks, measurable changes in strength and fatigue resistance in as little as 2 weeks, and improvements in blood flow in as little as one week. Many people use ATP to support sustained energy in the gym, and this is an effect you can feel as fast as digestion, which in most users is about 30-45 minutes.
Mitochondrial Dysfunction
Aging is associated with a decline in mitochondrial function, a key site for ATP production. Mitochondria become less efficient in their metabolic processes, leading to a decrease in the production of ATP. This reduction in ATP can contribute to the decreased cellular function and increased oxidative stress often seen in aging tissues.
Decreased Autophagy
Autophagy, the process by which cells recycle damaged components, becomes less efficient with age. This decrease can lead to the accumulation of dysfunctional mitochondria, further impairing ATP production. Effective autophagy is crucial for maintaining mitochondrial quality and thus optimal ATP synthesis, so enhancing ATP stores can both support autophagy and protect mitochondrial function.
Coenzyme Q10 (CoQ10) Levels
CoQ10 is essential for the electron transport chain in mitochondria, a critical step in ATP production. Aging is often associated with reduced CoQ10 levels, which can impair mitochondrial efficiency and ATP synthesis. Supplementation with CoQ10 in an additional strategy to support mitochondrial function and potentially enhance ATP production in older adults, especially those undergoing treatment for lipid management.
NAD+ Decline
Nicotinamide adenine dinucleotide (NAD+) is crucial for cellular energy metabolism and ATP production. Levels of NAD+ naturally decrease with age, which can affect virtually all steps of cellular metabolism, including those involved in ATP synthesis. Strategies to boost NAD+ levels include enhancing ATP production as well as supplementing with NAD+ precursor molecules. Concurrently working on both methods of energy production is a powerful potential intervention to support healthy aging.
Cellular Senescence
Aging is accompanied by an increase in senescent cells - cells that have stopped dividing and exhibit deterioration in metabolic function. These cells have altered energy production pathways, often leading to reduced ATP levels. The accumulation of senescent cells in tissues can impact overall energy metabolism and contribute to the aging process. Supplementing with ATP may be one way to slow the progression of senescent cell accumulation.
Hormonal Changes
Hormonal fluctuations that occur with aging, such as decreases in growth hormone and sex steroids, can influence ATP production. These hormones are involved in the regulation of metabolism, and their decline can lead to changes in energy production and utilization. Supplemental ATP can fill in the gaps left by hormonally-influenced ATP decline, helping you to maintain the strength and energy you remember from your younger years.
Supplementing with ATP can be a strategic approach to enhancing cellular repair and maintenance. Enhanced ATP levels help in maintaining cellular integrity and function, slowing down the aging process. By facilitating efficient DNA repair and protein synthesis, ATP supplementation ensures that cells can effectively combat the accumulation of damage that typically comes with age. This process is key to prolonging cellular health and, by extension, promoting longevity.
As metabolic efficiency declines with age, supplementing with ATP can counteract this trend. By supporting energy metabolism, ATP supplementation aids in preserving the body’s ability to efficiently convert food into energy – a cornerstone of metabolic health. This support is vital for sustaining physical vitality and reducing the risk of metabolic disorders commonly associated with aging.
Studies have shown that the key ingredient and identical dosage in Longevity ATP significantly increased strength and muscle mass:
“A double-blind, placebo-controlled study investigated the effect of PEAK ATP® on strength, power, lean body mass, and markers of muscular damage. Twenty-one resistance-trained men took either 400 mg of PEAK ATP® or a placebo daily for 12 weeks. The first phase of the study (8 weeks) consisted of a resistance-training program. In the second phase (2 weeks), training volume and frequency were increased to the point of over-reaching. For the final phase (2 weeks), training volume and frequency were decreased. Muscle mass, strength, and power were measured at baseline and at weeks 4, 8, and 12.”
Participants in the supplement group experienced:
Maintaining muscle health is essential for longevity, as muscle loss is highly correlated with increased risk of mortality from all causes. ATP supplementation can provide direct support to muscle cells, enhancing strength and endurance. This is particularly important for combating age-related loss of muscle mass and strength. By improving blood flow and nutrient delivery to muscle tissues, ATP supplementation supports muscle growth and maintenance, key factors in preserving physical independence in older adults.
The heart's dependence on ATP increases with age as cardiovascular efficiency naturally declines. Supplementing with ATP may protect heart function by meeting its high energy demands. This can be particularly beneficial in preserving the heart's pumping efficiency and vascular health – vital aspects of cardiovascular longevity.
Cognitive health, heavily reliant on ATP for brain cell function, can benefit from ATP supplementation. As we age, brain energy metabolism can diminish, potentially leading to cognitive decline. By boosting ATP levels, supplements like Longevity ATP may help in maintaining cognitive functions such as memory and focus, essential for cognitive longevity and quality of life in older adults.
One study examined the acute effect of our PEAK ATP® ingredient vs. placebo on cognitive function, reaction time, multiple object tracking and mood in healthy men and women before and after a fatiguing exercise protocol:
“In this placebo-controlled crossover study 20 adults that were healthy, recreationally active individuals between ages 18-40 participated in the 14-day study. Subjects were given PEAK ATP® or placebo to ingest before performing an all-out three-minute sprint test on a cycle erometer (3MT).
Researchers measured visuomotor reaction time, multiple object tracking speed, mood and cognition before and after participants' high-intensity exercise bouts. Researchers found that subjects supplementing with PEAK ATP® maintained proactive reaction time and improved reactive reaction time following a high-intensity sprint exercise. The study also showed that PEAK ATP® supplementation was able to decrease the number of errors during a reactive visuomotor task. It also suggested that ATP may mitigate exercise induced cognitive dysfunction.”
Using the key ingredient in Longevity ATP, participants in one study maintained force output and tended to reduce muscle fatigue during exhaustive exercise:
“A double-blind, placebo-controlled, human crossover study assessed the muscle performance-enhancing effects of 400 mg of PEAK ATP® (200 mg twice daily) on healthy, active adults. Sixteen male and female participants were randomized to receive either PEAK ATP® or placebo for 15 days. Before and after each supplementation period, each participant completed a muscle strength and fatigue test consisting of three sets of 50 maximal knee extensions. After a one-week washout period, the groups were switched, so that those who had been taking placebo now took PEAK ATP® and vice versa. PEAK ATP® improved participants’ ability to maintain force output during an exhaustive exercise bout and tended to reduce muscle fatigue.”
For older adults, longer recovery times and increased fatigue can be significant barriers to maintaining an active lifestyle. Supplementing with ATP can facilitate quicker recovery after physical activities and reduce fatigue. This enhancement is crucial for encouraging continued engagement in physical activities, which are essential for maintaining health, mobility, and independence – key components of a long and healthy life.
The Energy Maintenance Theory of Aging (EMTA) posits that long-lived individuals must maintain relatively abundant ATP levels to survive during extended longevity. Mutations or treatments that increase ATP levels would thus be beneficial for longevity, while reductions in ATP levels would be detrimental. The increase in ATP levels can take many forms, including altering mitochondrial morphology, upregulating oxidative phosphorylation, ensuring the survival of healthy mitochondria, or increasing the generation of ATP through other pathways such as glycolysis. A failure to maintain adequate ATP levels leads to cellular aging and organismal death.
ATP is essential in maintaining our health and well-being, especially as we age. Ensuring optimal ATP levels can significantly improve our health and potentially extend our lifespan. Supplementing with Longevity ATP is an informed strategy to enhance cellular energy availability. Promoting cellular energy through additional ATP availability can enhance cellular metabolism, DNA repair, and NAD+ synthesis, which translates to having the strength and energy to get more out of life.
References:
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Super-Agers demonstrate that advanced age can be a time of exceptional cognitive sharpness, physical vitality, and emotional resilience. Their lives challenge conventional views of aging, showing us that it's possible to maintain, and even improve, our mental and physical capabilities as we age.
]]>Characterized by their exceptional cognitive or physical prowess, these people often maintain mental acumen, memory, and problem-solving skills akin to those decades younger. They are not only intellectually sharp but also often display physical vitality, engaging in activities typically associated with younger age brackets.
Research into Super-Agers has revealed several unique traits. Cognitively, they tend to show less age-related decline in key brain regions, notably those associated with memory and cognitive processing. Physically, they often have higher levels of fitness, lower rates of common age-related health issues, and a lifestyle that supports continued activity and engagement.
Understanding the underlying factors that contribute to the Super-Ager phenomenon is not just about unraveling a scientific mystery; it's about unlocking potential pathways to healthier, more vibrant aging for the broader population. Let’s be clear: it isn’t that they have some special set of genes. In fact, when studied, the genetics of Super-Agers tend to be pretty average. They can attribute their exceptional longevity to their mindset and the way they live their lives. We all know the basics of aging well, like good nutrition, exercise, and sleep, but those things don’t tell the whole story. These are the factors many Super-Agers have in common that go beyond the well-known advice, to get into their shoes and live like they do.
Super-Agers are a select group of elderly individuals who challenge the conventional boundaries of aging. They are typically over the age of 80, yet they exhibit mental faculties and physical abilities comparable to people significantly younger. Distinct from the average aging population, these individuals do not experience the expected cognitive decline or physical deterioration that typically accompanies advanced age.
The lifestyle habits of Super-Agers are often a focal point of interest. These habits are not just incidental; they are fundamental to their extraordinary aging process. Super-Agers often maintain diets rich in fruits, vegetables, and lean proteins, mirroring dietary patterns that research consistently links with longer, healthier lives. Their food choices are not only about sustenance but also about providing the necessary nutrients to support brain health and overall physical well-being.
Exercise is another cornerstone habit. Super-Agers tend to lead active lifestyles, incorporating regular physical activity that goes beyond casual walking. This could include strength training, aerobic exercises, or participation in sports. Such physical activity is linked to better cognitive function, reduced risk of physical decline, and improved mood.
Social ties also appear to be a significant factor. Super-Agers often have strong social networks and engage in regular, meaningful interactions with others. These social connections provide emotional support, mental stimulation, and a sense of belonging, all of which are necessary for mental health and cognitive sharpness.
Mental stimulation is equally important. Super-Agers typically engage in activities that challenge their brain, whether through intellectual pursuits, hobbies, or learning new skills. This continual mental engagement is thought to contribute to their cognitive resilience.
A less conventional but equally significant trait of Super-Agers is their inclination towards risk-taking and facing new challenges. This trait extends beyond the usual health-focused lifestyle choices, tying into the realms of psychological and emotional resilience. Super-Agers often demonstrate a willingness to engage in new experiences, step outside their comfort zones, and take calculated risks – behaviors that many tend to shy away from with advancing age.
This propensity for risk-taking is not about recklessness but rather reflects a mindset that seeks change and uncertainty as opportunities for growth. Super-Agers often look for situations that challenge them, whether it's learning a new language, traveling to unfamiliar places, or taking on new creative projects. These activities require adaptability, problem-solving, and often, a degree of courage, all of which stimulate cognitive function and emotional well-being.
The benefits of challenging both mind and body are substantial. Engaging in mentally demanding activities is associated with a greater cognitive reserve – the brain's ability to improvise and find alternative ways of getting a job done. This reserve is a major factor in mitigating the cognitive decline often seen in aging. Similarly, physically challenging activities not only maintain muscular strength and cardiovascular health but also promote neuroplasticity, the brain's ability to form and reorganize synaptic connections, especially in response to learning or experience.
Furthermore, risk-taking and facing challenges can have profound emotional benefits. It supports a sense of achievement, boosts self-esteem, and can lead to a more positive outlook on life. Super-Agers often report higher levels of life satisfaction, which in turn has positive implications for their overall health and longevity.
An intriguing aspect of Super-Agers is their approach to stress, which contrasts with the typical view of stress as a purely negative factor. For Super-Agers, stress is not merely an obstacle to be avoided but can act as a catalyst for growth and resilience. Their approach to stress is more about harnessing it constructively rather than being overwhelmed by it.
Super-Agers tend to engage in complex, stress-inducing activities that, while challenging, are ultimately beneficial for brain health. This is distinct from the harmful, chronic stress associated with negative health outcomes. The stress experienced by Super-Agers often arises from engaging, goal-oriented tasks that require problem-solving and adaptability. This form of stress, known as eustress, is positive and can be a driving force behind cognitive stimulation.
The role of this positive stress in brain health is significant. When Super-Agers engage in activities that are mentally taxing, they expose their brains to a healthy level of stress. This exposure is akin to a workout for the brain, promoting strength and flexibility in cognitive functions. Activities such as complex problem-solving, strategic games, or learning new skills present the right kind of challenge that encourages the brain to adapt and strengthen.
Moreover, the way Super-Agers handle stress is far different than those who age faster. They often exhibit a mindset that views stress as a part of life's challenges, adopting strategies such as positive reframing, seeking social support, or engaging in mindfulness practices. This positive coping mechanism not only helps in managing stress but also contributes to emotional resilience and mental well-being.
A distinctive characteristic of Super-Agers is their pronounced openness to new experiences. This trait, which encompasses a desire to explore, learn, and engage with unfamiliar situations, is not just a lifestyle preference but a key element in their cognitive resilience and adaptability. Super-Agers tend to embrace novelty, which in turn significantly impacts their cognitive health.
This openness to novelty is evident in various aspects of their lives. Super-Agers often explore new hobbies, travel to different places, engage in diverse cultural experiences, or immerse themselves in learning new skills. This continuous exploration not only enriches their lives but also serves as a crucial stimulus for their brains. When people engage in new experiences, they activate different neural pathways, enhancing cognitive flexibility—the brain's ability to adapt to new situations and challenges.
Cognitive flexibility is an essential component of brain health, especially in the context of aging. It allows people to adjust their thinking and behavior in response to changing environments and situations. For Super-Agers, this adaptability manifests in their ability to solve problems creatively, shift between different tasks efficiently, and assimilate new information quickly. These abilities are indicative of a robust and agile mind, capable of maintaining high levels of function despite the advance of years.
The impact of novelty on cognitive health extends beyond mere mental agility. Engaging with new experiences is linked to the formation of new memories and the strengthening of existing neural connections. This continuous mental stimulation is thought to contribute to a greater cognitive reserve, which is vital in countering the effects of aging on the brain. Furthermore, novelty seeking is associated with positive emotional experiences, contributing to overall well-being and life satisfaction, factors that are closely linked to healthy aging.
In addition to these cognitive benefits, openness to new experiences correlates with broader lifestyle choices that support brain health. Super-Agers who seek novelty often maintain a lifestyle that includes physical activity, social engagement, and a balanced diet—all of which are key components of cognitive well-being.
Recent research findings indicate that these Super-Agers not only excel in cognitive and physical capabilities but also demonstrate a remarkable ability to withstand pain. This trait is more than a mere curiosity; it holds potential implications for understanding longevity and health in the context of aging.
Studies focusing on Super-Agers have observed that they often report lower sensitivity to pain compared to their peers. This observation is not solely based on subjective reports; neuroimaging studies have shown differences in brain regions associated with pain processing. For instance, certain areas of the brain that are typically active during pain perception appear less reactive in Super-Agers. This suggests a neurological basis for their higher pain tolerance, pointing to potential differences in how their brains process and respond to pain stimuli.
The implications of high pain tolerance for longevity and health are multifaceted. First, it may contribute to the ability of Super-Agers to remain active and engaged in physical activities despite the typical aches and discomforts associated with aging. This physical engagement is a critical factor in maintaining overall health and cognitive function.
Furthermore, a high pain tolerance may also reflect broader resilience mechanisms at play. Pain tolerance is often linked with psychological factors such as stress resilience and emotional regulation. Super-Agers' ability to manage pain effectively might be indicative of a more robust coping strategy for dealing with the various challenges of aging. This resilience could contribute to their prolonged physical health and cognitive vitality.
It's also possible that high pain tolerance in Super-Agers is related to genetic or biological factors that contribute to their overall health and longevity. Understanding these factors could offer insights into pain management and healthy aging strategies for the wider population.
Super-Agers, in their journey through extended years, exhibit a remarkable ability to manage emotional distress, a trait that becomes increasingly vital as they encounter the inevitable challenges and losses that a longer life brings. This emotional resilience is not just about enduring hardships but also about maintaining a balanced and positive outlook in the face of life's trials.
The ability of Super-Agers to handle emotional distress is grounded in a combination of innate traits and developed skills. They often exhibit a robust sense of purpose and a strong network of social support, both of which provide a buffer against emotional upheaval. Additionally, many Super-Agers practice mindfulness or engage in activities that foster a sense of tranquility and mental clarity, such as meditation, yoga, or spending time in nature. These practices help them maintain a balanced perspective, even in challenging circumstances.
Another key aspect of their emotional resilience is the ability to adapt to change. Super-Agers tend to accept the reality of change as an integral part of life, embracing it rather than resisting it. This adaptability allows them to navigate losses and transitions more effectively, whether they are related to personal relationships, health, or changes in their environment.
Techniques and habits that contribute to emotional resilience in Super-Agers include a positive but realistic outlook on life. They tend to focus on what can be controlled and find meaning even in difficult situations. This approach is coupled with an active pursuit of joy and engagement in activities that provide a sense of fulfillment and happiness.
Furthermore, the concept of resilience in Super-Agers extends beyond mere coping; it involves growth and learning from experiences. Many Super-Agers view challenges as opportunities for personal development, a perspective that not only helps them manage emotional distress but also contributes to their overall emotional and cognitive health.
As longevity increases, the ability to manage emotional distress becomes more critical. Living longer means facing more significant changes, potential losses, and a series of adaptational challenges. Super-Agers exemplify how maintaining emotional resilience and balance is pivotal in navigating these complexities, ensuring not just longevity but also a life characterized by well-being and satisfaction.
Super-Agers demonstrate that advanced age can be a time of exceptional cognitive sharpness, physical vitality, and emotional resilience. Their lives challenge conventional views of aging, showing us that it's possible to maintain, and even improve, our mental and physical capabilities as we age.
From Super-Agers, we learn the importance of a lifestyle that combines balanced nutrition, regular physical activity, mental stimulation, and strong social ties. Their inclination towards seeking challenges, novelty, and even appropriate levels of stress suggests that stepping out of our comfort zones can be beneficial for our cognitive and emotional health.
We also observe the significance of emotional resilience. Super-Agers navigate the complexities and challenges of a longer life with a robust emotional balance, indicating the importance of developing coping strategies and a positive outlook.
So, what can we do? We can incorporate these insights into our own lives. This means adopting healthier lifestyle choices, seeking out new and challenging experiences, cultivating strong social networks, and developing positive coping mechanisms for stress. By doing so, we can work towards not just a longer life, but a richer, more fulfilling one.
References:
Although some cravings are normal, many people feel overwhelmed with their cravings and feel that they are impacting their health or weight loss goals—if so, try these ten tips to kick them for good.
]]>Cravings are intense, often uncontrollable urges or desires to eat a particular food—and they’re not usually for grilled chicken or kale. Most people crave “junk food”—processed foods high in sugar, salt, fat, or refined carbohydrates (or a combination of all four).
Although some cravings are normal, many people feel overwhelmed with their cravings and feel that they are impacting their health or weight loss goals. If you feel like you just can’t get your cravings under control, try these ten tips to kick them for good.
Our bodies often confuse thirst with hunger, meaning that an intense craving might actually mean that you need to hydrate. If you think you’ve been under-drinking fluids today, drink a large glass of water and see if your cravings subside.
Research found that middle-aged or older adults who drank water before meals had a reduced appetite and ate fewer calories during that meal, facilitating 4.4 more pounds of weight loss during a 12-week study.
Still feeling peckish for popcorn or craving cookies after drinking water? Keep moving down the list of tips.
Protein and fiber are highly satiating, keeping us fuller for longer. Eating protein and fiber at the beginning of your meal can reduce the desire to eat unhealthy foods. These two macronutrients increase fullness by lowering ghrelin levels, our primary “hunger hormone” that tells us to keep eating.
In one study of overweight men, those who increased their protein intake to 25% of daily calories had a 60% reduction in overall cravings and a 50% reduction in the desire to snack at night.
High-protein foods include meat, poultry, eggs, dairy, and tofu, while fiber is found in fruits, vegetables, beans, legumes, nuts, seeds, and whole grains.
While you may not think that a spoonful of sauerkraut could solve your sugar cravings, many people find precisely this to be true.
Although there is no published research on this topic, eating a bite or two of fermented foods like refrigerated pickles, kimchi, kefir, or sauerkraut can immediately curb cravings for sugar or refined carbohydrates.
Plus, these sour foods are loaded with beneficial probiotics that can balance your gut microbiome, which can help regulate your mood and cravings in the future.
If you’re sitting at home with the kitchen full of junk food mere steps away, it can be difficult to fight those cravings—we’re only human, after all. The phrase “out of sight, out of mind” is very accurate when it comes to cravings, and taking a walk outside is a great way to distance yourself from the food in question. Not only does walking physically distance you from the food, but it can also improve your mood, which is helpful in cases of emotional eating.
The word “hangry” exists for a reason—and we all know that going too long without eating can cause extreme binges when you finally have a chance to eat. Many foods are easier to consume high quantities of in one sitting (lookin’ at you, entire bag of potato chips), so ensuring we aren’t going too long without eating can reduce these binge sessions.
Plus, waiting too long between meals can disrupt your blood sugar, causing low blood glucose that increases cravings. While everyone is different, eating every four hours or so is a good place to start.
Several compounds are thought to reduce cravings, with pretty solid evidence to back them up:
If you’ve ever pulled an all-nighter or tried to skimp by on just a few hours of sleep, you know that your first choice of food is typically not green smoothies and salads—you’re going for the donuts, breakfast burritos, or pancakes.
Research has shown that just one night of poor sleep can drastically increase your cravings for sweet or carb-loaded foods the next day. This is because a lack of sleep can affect hunger hormones like leptin and ghrelin, increasing cravings for unhealthy foods.
So, while the tip to get enough sleep may not help you right in this moment of cravings, trying to focus on increasing your quality of sleep each night can curb your cravings in the future.
Easier said than done, we know! Chronic stress can drastically increase your cravings for unhealthy comfort foods, so stress management is critical for curbing cravings.
Research shows that women under stress eat significantly more calories and experience more cravings than women who aren’t stressed. Plus, stress increases cortisol levels—a hormone linked to belly fat gain.
Stress management can include meditation, deep breathing or breathwork, yoga, exercise, therapy, journaling, or other self-care activities that you enjoy.
Eating in front of the TV or while scrolling through Instagram are surefire ways to overeat. Conversely, mindful eating involves increased awareness of the sensations related to eating (like sight, smell, and taste) and how full or hungry you are. Rather than mindlessly eating whatever is in front of you, you learn to distinguish between cravings and true hunger.
Most people who eat more mindfully eat less at each meal, become more in tune with their bodies, and have fewer cravings for unhealthy foods.
Last but not least, overly restricting foods makes us more likely to crave them—for most people, that is. While some people do okay with cutting things entirely out of their lives, the majority of us don’t like to feel deprived. When we add occasional treats, we’re less likely to crave and binge them later. This is why most diets fail—because people can’t keep up with the high levels of restriction, and it backfires.
It’s normal to have cravings every now and then, and occasional indulgence is fine. The key is to make most of your choices healthy, leading to a balanced and sustainable diet.
When the cravings just won’t quit, try eating more protein and fiber, hydrating, snacking on fermented foods, walking, and considering supplements like spinach extract or berberine. General lifestyle tips to practice in your day-to-day routine to reduce cravings in the future include eating regularly, getting enough sleep, managing your stress, not overly restricting, and practicing mindful eating.
References:
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Dennis EA, Dengo AL, Comber DL, et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010;18(2):300-307. doi:10.1038/oby.2009.235
Epel E, Lapidus R, McEwen B, Brownell K. Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology. 2001;26(1):37-49. doi:10.1016/s0306-4530(00)00035-4
Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring). 2011;19(4):818-824. doi:10.1038/oby.2010.203
Montelius C, Erlandsson D, Vitija E, Stenblom EL, Egecioglu E, Erlanson-Albertsson C. Body weight loss, reduced urge for palatable food and increased release of GLP-1 through daily supplementation with green-plant membranes for three months in overweight women [published correction appears in Appetite. 2016 Jan 1;96:645-6] [published correction appears in Appetite. 2016 Jun 1;101:239]. Appetite. 2014;81:295-304. doi:10.1016/j.appet.2014.06.101
Park HJ, Jung E, Shim I. Berberine for Appetite Suppressant. Biomed Res Int. 2020;2020:3891806. Published 2020 Dec 12. doi:10.1155/2020/3891806
Rebello CJ, Chu J, Beyl R, Edwall D, Erlanson-Albertsson C, Greenway FL. Acute Effects of a Spinach Extract Rich in Thylakoids on Satiety: A Randomized Controlled Crossover Trial. J Am Coll Nutr. 2015;34(6):470-477. doi:10.1080/07315724.2014.1003999
Schmid SM, Hallschmid M, Jauch-Chara K, Born J, Schultes B. A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men. J Sleep Res. 2008;17(3):331-334. doi:10.1111/j.1365-2869.2008.00662.x
]]>More recent research has verified these benefits, and we now also know that these practices can do much more than simply relieve stress. In this article, learn more about the ancient wisdom of acupuncture and massage and why you should incorporate them into your routine for increased healthspan.
Your only experience with acupuncture may be seeing pictures of someone covered in scary-looking needles—but there’s a lot more to it. While it’s true that you do start to resemble a porcupine, it’s more nuanced than that. The thin needles are inserted into particular areas that are thought to improve energy flow when activated through gentle movements or with electrical stimulation.
Traditional Chinese medicine practitioners believe that the human body has over 2,000 acupuncture points connected by pathways called meridians, creating an energy flow known as Qi (or “chi”) that can be easily disrupted. By placing acupuncture needles into specific meridians or points, the flow of energy and Qi can be restored. This is thought to improve various aspects of health, ranging from painful symptoms and digestion to sleep and stress.
While many people regularly get massages at spa days or with their partner on a honeymoon, massage therapy is much more than a relaxing way to spend an hour. Massage offers a wide range of physical, mental, and emotional benefits due to the manipulation and kneading of your muscles and soft tissues. As most people are aware of what massages are, let’s take a look at how they can benefit your healthspan and lifespan.
There are many aspects of acupuncture and massage that can benefit healthspan—the years of life lived disease-free. These areas, including stress, sleep, and immune functioning, are linked to healthier lives and longer lifespans.
While it’s not entirely understood why acupuncture relieves stress, there are some theories. First, the acupuncture session itself could promote relaxation with its calming environment, quiet space, and time away from work or commitments (although many people would disagree, stating that having needles poked in their forehead is highly stressful!).
Acupuncture is thought to influence the autonomic nervous system—made up of the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches—by promoting a shift toward the parasympathetic system, leading to relaxation and stress reduction.
This healing modality may also reduce cortisol levels—our primary stress hormone—and lower heart rate, blood pressure, and muscle tension. Lastly, acupuncture stimulates the release of endorphins, our natural painkillers and mood enhancers.
Similarly, massage is known for its ability to promote relaxation and reduce stress. As anyone who has had a massage can attest, the physical manipulation of muscles and soft tissues can release tension and promote calmness—even when the kneading and pressure feel slightly painful at times.
One review of 25 studies found that 20 to 30-minute massages twice per week for a month or more led to consistent reductions in salivary cortisol levels and heart rate, which are physiological markers of stress.
One of the most common reasons people seek acupuncturists is to help with chronic painful symptoms—especially in the back, neck, knees, and joints.
A meta-analysis of over 20,000 participants found that acupuncture performed better than a placebo or no treatment in reducing painful symptoms related to the muscles, joints, head, and shoulders. They also found that the effects of acupuncture persisted over time—meaning it wasn’t just during the session that painful symptoms were reduced. One year later, there was only a 15% reduction in the beneficial effects.
Massage therapy has also shown profound benefits in this area—in fact, 67 studies demonstrated that massage therapy effectively reduced painful symptoms more than a placebo massage (whatever that may entail), no treatment, and conventional treatments.
Acupuncture has been shown to improve sleep quality in insomniacs better than pharmaceutical drugs. In one study, people with poor sleep who received acupuncture three times per week had improvements in sleep efficiency, total sleep time, and mood within two weeks of treatment.
In research with ICU patients, a 10-minute back massage improved sleep quality, sleep duration, breathing, and anxious symptoms, indicating that even short massages can benefit sleep.
An often overlooked benefit of acupuncture is its effects on immune system regulation. One acupuncture point, ST36, is used to improve immune-related conditions and supports healthier inflammatory responses. Research shows that this acupressure point increases the activity of several immune cells, including the percentage of CD3+ and CD4+ T cells and T-reg cells.
Similar results are seen with massage therapy. In a study of older women, a single light-pressure full-body massage led to short-term increases in NK (natural killer) cell activity as well as reductions in systolic blood pressure and heart rate.
Acupuncture and massage are not just for people with spa memberships to relax after a long day. These ancient bodywork practices have research-backed benefits that can improve your healthspan. As high stress, poor sleep, painful symptoms, and dysregulated immune functioning can significantly affect health outcomes, improving these areas with regular acupuncture or massage can be a great—and relaxing—way to support your longevity.
References:
Billhult A, Lindholm C, Gunnarsson R, Stener-Victorin E. The effect of massage on immune function and stress in women--a randomized controlled trial. Auton Neurosci. 2009;150(1-2):111-115. doi:10.1016/j.autneu.2009.03.010
Crawford C, Boyd C, Paat CF, et al. The Impact of Massage Therapy on Function in Populations-A Systematic Review and Meta-Analysis of Randomized Controlled Trials: Part I, Patients in the General Population. PainMed. 2016;17(7):1353-1375. doi:10.1093/pm/pnw099
Hsu WC, Guo SE, Chang CH. Back massage intervention for improving health and sleep quality among intensive care unit patients. Nurs Crit Care. 2019;24(5):313-319. doi:10.1111/nicc.12428
Kim SA, Lee SH, Kim JH, et al. Efficacy of Acupuncture for [Sleep]: A Systematic Review and Meta-Analysis. Am J Chin Med. 2021;49(5):1135-1150. doi:10.1142/S0192415X21500543
Liang F, Cooper EL, Wang H, Jing X, Quispe-Cabanillas JG, Kondo T. Acupuncture and Immunity. Evid Based Complement Alternat Med. 2015;2015:260620. doi:10.1155/2015/260620
Moraska A, Pollini RA, Boulanger K, Brooks MZ, Teitlebaum L. Physiological adjustments to stress measures following massage therapy: a review of the literature. Evid Based Complement Alternat Med. 2010;7(4):409-418. doi:10.1093/ecam/nen029
Pavão TS, Vianna P, Pillat MM, Machado AB, Bauer ME. Acupuncture is effective to attenuate stress and stimulate lymphocyte proliferation in the elderly. Neurosci Lett. 2010;484(1):47-50. doi:10.1016/j.neulet.2010.08.016
Vickers AJ, Vertosick EA, Lewith G, et al. Acupuncture: Update of an Individual Patient Data Meta-Analysis. J Pain. 2018;19(5):455-474. doi:10.1016/j.jpain.2017.11.005
Yin X, Gou M, Xu J, et al. Efficacy and safety of acupuncture treatment on [sleep]: a randomized controlled trial. Sleep Med. 2017;37:193-200. doi:10.1016/j.sleep.2017.02.012
Restorative workouts are exercises that focus on promoting recovery, reducing stress, and enhancing overall well-being. They are low-impact, gentle, and don’t strain your joints and muscles excessively. Some common restorative workouts include:
Engaging in these workouts may contribute to a longer and healthier life by supporting aspects of physical and mental health, including stress reduction, better sleep, and improved balance, flexibility, and mobility. Light and restorative exercises have also been shown to support mental clarity, mindfulness, circulation, respiratory function, and even maintain telomere length.
Let’s take a closer look at the research behind some of these exercises.
Out of all these restorative exercises, we have the most research on yoga. Yoga's origins can be traced to northern India over 5,000 years ago—but its resurgence in modern-day workout routines only became mainstream in the 1970s and 80s.
Most people enjoy yoga for its relaxing, calming, and grounding effects. But yoga does much more than that. Unsurprisingly, research shows that people who regularly do yoga have reductions in stress—and this is across all types of yoga, including Bikram, Hatha, Kundalini, and Yin yoga. It also helps to reduce burnout in healthcare workers and increases mindfulness in daily life.
When it comes to physical health, yoga is associated with a reduced risk of cardiovascular conditions, including improvements in blood pressure, body weight, blood sugar management, resting heart rate, and cholesterol or lipid profiles. Regular yoga practice (a minimum of ten weeks) also has been shown to improve pulmonary function and lung health. This improvement is likely due to the deep, controlled, and conscious breathing in yoga practices that enhance lung capacity, respiratory function, and oxygenation.
A more recent revelation is that yoga practice can actually reverse aspects of cellular aging. In a study of 96 healthy people, partaking in a yoga and mindfulness intervention for 12 weeks led to significant improvements in several markers of cellular aging. These included reductions in markers of DNA damage, oxidative stress, cortisol, and IL-6 (a pro-inflammatory signaling molecule), plus increases in total antioxidant capacity, sirtuin-1 activity, BDNF (brain-derived neurotrophic factor), and telomerase activity.
Telomerase is the enzyme that repairs and maintains telomeres—the protective endcaps on our chromosomes that are proxies for biological age, or how quickly our cells and organs are aging. The researchers also found that the average telomere length was increased in the yoga group, although it didn’t reach significance, which may be due to the short length of the study.
Tai Chi is a style of the Chinese martial arts called Wushu, consisting of slow and defined motion sequences. This form of restorative movement has been found to reduce stress, improve mood, and support mental health—in fact, it’s often described as "meditation in motion.”
In the physical realm, research has shown that Tai Chi training improves muscle strength, endurance, balance, and flexibility—all critical aspects of physical health that tend to decline with age and contribute to illness and mortality.
One interesting study looked at the effects of Tai Chi on health markers in people with metabolic disorders. In this meta-analysis of over 1,200 people, having a Tai Chi practice significantly reduced blood glucose levels, hemoglobin A1C (an important diagnostic biomarker of metabolic health), body mass index (BMI), blood pressure, and total cholesterol. It also improved quality of life and physical functioning. Although Tai Chi may seem slow to some, the benefits of this restorative mindfulness movement are clear.
Pilates is a low-impact exercise that can be done on the floor or reformer machines, focusing on core strength, flexibility, and overall body awareness. Although the various straps, springs, and pulleys can initially seem intimidating, Pilates is easy to get the hang of and has plenty of benefits.
One of the top goals of Pilates is to increase core strength, including the abdominals, obliques, and lower back. Improved core strength then has a trickle-down effect of improving stability, posture, and overall functional movement.
Pilates is also linked to muscle endurance and strength, flexibility, joint health, enhanced range of motion, and coordination—all of which can benefit your higher-intensity workout days. And it’s not just for younger people—a recent meta-analysis of 30 studies found several benefits to older adults. In this review, Pilates was linked to improvements in dynamic balance, aerobic capacity, and aerobic resistance, which are important aspects of maintaining physical health with age.
Similarly, another study found that Pilates practice reduced the risk of falls—a significant contributor to mortality and reduced quality of life in older adults. In this research, Pilates improved functional mobility, gait, and stability.
Lastly, a small study with older women found that an 8-week mat-based Pilates training intervention led to increases in BDNF levels—a neurotrophic growth factor that supports the growth and maintenance of neurons and neuroplasticity.
It’s well-known by now that walking is beneficial for health. This simple, free activity is low-impact, restorative, and highly effective for healthy aging. Walking is an excellent aerobic exercise for cardiovascular health, as it increases blood circulation and promotes oxygen delivery to the body's tissues.
Just about every aspect of health can be improved by regular walking, including weight and blood sugar management, joint health, bone density, mood, cognitive function, sleep, energy, and muscular function.
Research has also found that walking improves longevity. In an extensive study of over 333,000 adults, walking for 90 to 720 minutes per week was associated with a 27 to 31% reduced risk of mortality and six additional years of life expectancy compared to people who did not walk. While 720 minutes (12 hours) might be excessive and difficult for some, 90 minutes per week is certainly doable. This increase in lifespan may be mediated by telomere length, as the regular walkers had longer leukocyte telomere lengths than non-walkers.
Although swimming can be an intense exercise at times, slow and mindful swimming is an excellent active recovery workout. The buoyancy of the water is low-impact, relieving strain and stress on muscles, bones, and joints.
Like walking, swimming is a cardiovascular exercise that benefits heart health. It may boost lung capacity more than other aerobic exercises due to the unique dynamics of breathing while swimming. The fluid movements of swimming promote flexibility, range of motion, muscle tone, coordination, and endurance.
These impressive benefits also translate to a longer life. In research with over 80,000 people, regular swimmers had a 28% reduced risk of early death from any cause and a 41% reduced risk of cardiovascular-related mortality.
High-intensity exercise and weightlifting are not the only ways to get healthy (although they have their benefits, too!). Slow, gentle, and restorative workouts also have wide-reaching benefits, including increasing lifespan and reducing mortality risk.
Some of the most well-researched restorative exercises are yoga, Tai Chi, Pilates, walking, and swimming—all of which have noteworthy evidence-backed benefits, including stress reduction, cardiovascular health, pulmonary function, muscle strength, endurance, flexibility, mobility, mental health, and even increased lifespan.
If you’ve previously dismissed the idea of restorative exercises in favor of higher-intensity workouts, think again—try adding two to three sessions of these therapeutic movements to your weekly exercise routine and watch the benefits unfold.
References:
Abel AN, Lloyd LK, Williams JS. The effects of regular yoga practice on pulmonary function in healthy individuals: a literature review. J Altern Complement Med. 2013;19(3):185-190. doi:10.1089/acm.2011.0516
Cocchiara RA, Peruzzo M, Mannocci A, et al. The Use of Yoga to Manage Stress and Burnout in Healthcare Workers: A Systematic Review. J Clin Med. 2019;8(3):284. Published 2019 Feb 26. doi:10.3390/jcm8030284
da Silva LD, Shiel A, McIntosh C. Pilates Reducing Falls Risk Factors in Healthy Older Adults: A Systematic Review and Meta-Analysis. Front Med (Lausanne). 2021;8:708883. Published 2021 Sep 1. doi:10.3389/fmed.2021.708883
Eftekhari E., Etemadifar M. Interleukin-10 and brain-derived neurotrophic factor responses to the Mat Pilates training in women with. Scientia Medica. 2018;28(4, article 31668) doi: 10.15448/1980-6108.2018.4.31668.
Isath A, Kanwal A, Virk HUH, et al. The Effect of Yoga on Cardiovascular Risk Factors: A Meta-Analysis. Curr Probl Cardiol. 2023;48(5):101593. doi:10.1016/j.cpcardiol.2023.101593
Päivinen M, Keskinen K, Tikkanen H. Swimming-induced changes in pulmonary function: special observations for clinical testing. BMC Sports Sci Med Rehabil. 2021;13(1):55. Published 2021 May 20. doi:10.1186/s13102-021-00277-1
Pereira MJ, Mendes R, Mendes RS, et al. Benefits of Pilates in the Elderly Population: A Systematic Review and Meta-Analysis. Eur J Investig Health Psychol Educ. 2022;12(3):236-268. Published 2022 Feb 22. doi:10.3390/ejihpe12030018
Tolahunase M, Sagar R, Dada R. Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study [published correction appears in Oxid Med Cell Longev. 2017;2017:2784153]. Oxid Med Cell Longev. 2017;2017:7928981. doi:10.1155/2017/7928981
Wang F, Szabo A. Effects of Yoga on Stress Among Healthy Adults: A Systematic Review. Altern Ther Health Med. 2020;26(4):AT6214.
Wehner C, Blank C, Arvandi M, Wehner C, Schobersberger W. Effect of Tai Chi on muscle strength, physical endurance, postural balance and flexibility: a systematic review and meta-analysis. BMJ Open Sport Exerc Med. 2021;7(1):e000817. Published 2021 Feb 5. doi:10.1136/bmjsem-2020-000817
Zhou HH, Jin B, Liao Y, et al. Associations of Various Physical Activities with Mortality and Life Expectancy are Mediated by Telomere Length. J Am Med Dir Assoc. Published online September 1, 2023. doi:10.1016/j.jamda.2023.08.002
Zhou Z, Zhou R, Li K, et al. Effects of tai chi on physiology, balance and quality of life: A systematic review and meta-analysis. J Rehabil Med. 2019;51(6):405-417. doi:10.2340/16501977-2555
]]>For centuries, Traditional Chinese Medicine (TCM) has turned to herbal remedies to balance the body's needs during seasonal transitions.
Here’s how you can take advantage of some of the top Chinese herbs for health to keep you feeling vibrant and well throughout the winter season.
Cooler temperatures have various effects on both our physical and mental health, including:
However, it's not all negative. Recent research indicates that colder temperatures might actually promote longevity. This "refrigerator effect" was highlighted in a 2023 study where lab species were exposed to low temperatures.
The study observed that cold temperatures triggered cellular processes to break down harmful protein clumps. Since these protein buildups are linked to age-related degenerative conditions, protecting cells from these effects could significantly impact healthy aging.
More research is needed to fully understand these findings. Nonetheless, the key message is that it’s possible to thrive in colder months, provided we adequately support our bodies against the seasonal changes' impacts.
Traditional Chinese Medicine has a rich history dating back thousands of years, emphasizing the balance of internal life systems. It relies on practices such as acupuncture, tai chi, and herbal remedies to achieve this equilibrium.
Despite its long history, clinical studies on the effectiveness of TCM principles remain mixed. This suggests TCM should not be considered as a replacement for conventional medical treatments.
Still, many TCM herbal remedies are rich in antioxidants and other bioactive compounds known to offer health-protective and anti-inflammatory benefits. Including them in a holistic health plan can support well-being during seasonal changes.
Ginger, a warming spice from the root of the Zingiber officinale plant, is a staple in Chinese cuisine and herbal medicine. It’s known for its potent antioxidant content; in fact, one study identified 40 different antioxidant compounds in ginger root.
These antioxidants help protect cells from stressors that can lead to illness. Research also suggests that ginger oils have antibacterial properties, offering further protection against infections.
What’s more, ginger’s key compounds, gingerols and shogaols, have anti-inflammatory effects that may ease common cold symptoms, including sore throat and congestion.
Want to include ginger in your diet? Try making ginger tea. Chop fresh ginger into chunks and simmer it in boiling water. Add lemon and honey for extra flavor. Not only does this give you the benefits of ginger, but it also keeps you hydrated during the dry winter months.
Like ginger, ginseng is an ancient herb used as a cure-all for various ailments. Asian Panax ginseng is a particularly well-studied variety.
Ginseng is rich in protective antioxidants and unique bioactive compounds called ginsenosides, which may help guard against illness in winter. These compounds are thought to boost the immune response by regulating key inflammatory pathways.
Moreover, a few small studies have suggested that ginseng can fight fatigue and improve energy levels, a common issue in colder months. A large observational study also linked ginseng use with enhanced long-term cognitive function.
To add ginseng to your diet, supplements are the most common method. However, it's important to note that ginseng can interact with certain medications and may cause side effects. Therefore, it's advisable to consult your healthcare provider before starting any ginseng supplements.
The reishi mushroom is often used in TCM to boost the immune system and help fend off infections. This benefit largely comes from its high beta-glucan content, a type of complex sugar known to stimulate immune responses.
But there are more advantages to adding mushrooms to your diet. A recent analysis of data from the National Health and Nutrition Examination Survey shows that regularly eating mushrooms may support mental health. High levels of B12, antioxidants, and anti-inflammatory properties found in mushrooms are credited for this effect.
Additionally, when mushrooms are exposed to UV light, they produce Vitamin D. This is especially beneficial during months spent indoors, as it helps increase your dietary vitamin D intake, supporting immune, bone, and cognitive health.
Cooking with reishi mushrooms can be challenging due to their limited availability and bitter taste. However, reishi mushroom powders are a convenient alternative. These powders are readily available and can be added to soups, stews, or smoothies for an extra nutritional kick.
Before making reishi mushrooms a regular part of your diet, consult with your doctor to discuss known side effects and risks.
Additionally, simply including more mushrooms of any type in your meals is a great way to enjoy both health and flavor benefits in your favorite dishes.
Astragalus, originating from Northeastern China, belongs to the legume family and is known as an adaptogen. Adaptogens like Astragalus work with the body's hypothalamic-pituitary-adrenal (HPA) axis to enhance your response to internal and environmental stressors – like exposure to bacterial and viral pathogens.
Certain studies suggest Astragalus also helps strengthen immune system functions. Experimental studies, primarily conducted in lab and animal models, suggest flavonoids, saponins, and polysaccharides in Astragalus root protect key immune organs, reduce inflammation, and boost immune cell activity.
Furthermore, Astragalus might contribute to long-term health by supporting healthy cell functions. A recent study in mice found that TA-65, a compound in Astragalus, stimulated telomerase activity. Telomerase is an enzyme that lengthens telomeres, crucial components of cellular DNA that support cell longevity. Healthy cells create a strong foundation of long-term health.
Astragalus is mainly available as a supplement. Given its immune system effects and potential for drug interactions, it's important to consult your doctor before using Astragalus, especially if you have autoimmune conditions.
Cinnamon, a popular culinary spice native to China, is a rich source of phenols and antioxidants, making it a great addition to your winter wellness routine.
Cinnamon's key active component, cinnamaldehyde, may even have antiviral and antifungal properties. These qualities could help protect against common cold-weather ailments, such as respiratory infections. However, most studies reporting this effect are lab-based observations. The same effect has not yet been demonstrated in humans.
In the meantime, cinnamon's warm and sweet flavor makes it an enjoyable and nutritious addition to your diet.
Try sprinkling cinnamon on smoothies, oats, or yogurt for a flavor boost. You can also add a pinch to your coffee or tea. For a tasty treat, mix cinnamon with honey and spread it on toast or crackers.
To thrive in each season, adapting our health routines is key. Winter often brings an increased risk of illnesses and malaise, which can be managed more effectively with herbal remedies from Traditional Chinese Medicine.
Herbs such as ginger, Panax ginseng, reishi mushrooms, astragalus, and cinnamon are rich in antioxidants and immune-boosting properties. When these are combined with lifestyle practices like staying hydrated, soaking in ample sunlight, keeping active, and eating a diverse array of fruits and vegetables, they may enhance our well-being during the winter months.
However, remember to consult a healthcare provider before adding new supplements to your health plan.
References:
Lee HJ, Alirzayeva H, Koyuncu S, Rueber A, Noormohammadi A, Vilchez D. Cold temperature extends longevity and prevents disease-related protein aggregation through PA28γ-induced proteasomes. Nat Aging. 2023;3(5):546-566. doi:10.1038/s43587-023-00383-4
Shaukat MN, Nazir A, Fallico B. Ginger Bioactives: A Comprehensive Review of Health Benefits and Potential Food Applications. Antioxidants (Basel). 2023;12(11):2015. Published 2023 Nov 18. doi:10.3390/antiox12112015
Morvaridzadeh M, Fazelian S, Agah S, et al. Effect of ginger (Zingiber officinale) on inflammatory markers: A systematic review and meta-analysis of randomized controlled trials. Cytokine. 2020;135:155224. doi:10.1016/j.cyto.2020.155224
Kim JH, Yi YS, Kim MY, Cho JY. Role of ginsenosides, the main active components of Panax ginseng, in inflammatory responses and diseases. J Ginseng Res. 2017;41(4):435-443. doi:10.1016/j.jgr.2016.08.004
Arring NM, Millstine D, Marks LA, Nail LM. Ginseng as a Treatment for Fatigue: A Systematic Review. J Altern Complement Med. 2018;24(7):624-633. doi:10.1089/acm.2017.0361
Lho SK, Kim TH, Kwak KP, et al. Effects of lifetime cumulative ginseng intake on cognitive function in late life. Alz Res Ther. 2018;10(1):50. Published 2018 May 24. doi:10.1186/s13195-018-0380-0
Wang X, Lin Z. Immunomodulating Effect of Ganoderma (Lingzhi) and Possible Mechanism. Adv Exp Med Biol. 2019;1182:1-37. doi:10.1007/978-981-32-9421-9_1
Ba DM, Gao X, Al-Shaar L, et al. Mushroom intake: A population-based study using data from the US National Health and Nutrition Examination Survey (NHANES), 2005-2016. J Affect Disord. 2021;294:686-692. doi:10.1016/j.jad.2021.07.080
Harvard T.H. Chan School of Public Health. Vitamin D. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/. Accessed 1/18/2024.
Ny V, et al. Potential benefits of incorporating Astragalus membranaceus into the diet of people undergoing disease treatment: An overview. J. Funct. Foods. 2021; 77: 104339
Liu P, Zhao H, Luo Y. Anti-Aging Implications of Astragalus Membranaceus (Huangqi): A Well-Known Chinese Tonic. Aging Dis. 2017;8(6):868-886. Published 2017 Dec 1. doi:10.14336/AD.2017.0816
Oriola AO, Oyedeji AO. Plant-Derived Natural Products as Lead Agents against Common Respiratory Diseases. Molecules. 2022;27(10):3054. Published 2022 May 10. doi:10.3390/molecules27103054
]]>This decrease in NAD+ levels is highly correlated with the functional decline seen in aging, like fatigue, weakness, and never being able to find the word you’re looking for.
This is where NAD Triple Boost comes in.
The difference between Triple Boost and other NAD+ boosters is that Triple Boost works in 3 distinct ways, effectively turning a one-lane NAD+ road into a 3-lane energy-boosting superhighway. Let’s talk about why that matters, and what you can expect from taking NAD Triple Boost.
NAD+ Triple Boost is a powerful, patent-pending formula designed to support cellular energy and counteract the effects of aging. It features a blend of ingredients, including the clinically effective Niagen® form of nicotinamide riboside, apigenin, essential B-vitamins, and the amino acid tryptophan. These ingredients work synergistically to increase NAD+ production while protecting it from being broken down before your body can even use it.
As we age, our NAD+ levels dramatically decline, leading to fatigue and cellular dysfunction. Boosting NAD+ with NAD Triple Boost presents a new and effective strategy for slowing the natural decline in cellular energy as we age by promoting youthful vitality.
Many aging experts agree that the age-related decline in NAD+ is one of the main drivers of the aging process itself, and is linked to the loss of function experienced in advancing age. NAD Triple Boost enhances NAD+ levels through the three main NAD+ pathways: the Preiss-Handler Pathway, the Salvage Pathway, and De Novo Synthesis. By utilizing all three of these pathways, you can experience a 3X boost in NAD+ to triple your rejuvenation potential and feel like a younger you.
NAD Triple Boost promotes longevity by increasing NAD+ levels in three critical ways. By enhancing NAD+ production, recycling, and circulation, NAD Triple Boost helps your body create and use energy more effectively, which helps you feel stronger, smarter, and more energetic no matter how many birthdays you’ve had.
The NAD+ molecule interacts with the sirtuin family of repair enzymes, known as “longevity genes,” for DNA repair. By boosting NAD+ levels, NAD Triple Boost facilitates more effective DNA repair, which is essential in countering the age-related decline of critical systems like cardiovascular and cognitive function.
Maintaining healthy NAD+ levels can protect the heart from the damage that occurs through aging. Research shows that NAD+ enhances heart health by reducing the stiffness of the aorta, the largest artery in the human body. It can also promote lipid balance and support endothelial integrity.
Low levels of NAD+ are correlated with neurodegeneration and cognitive impairment. By maintaining NAD+ levels at more youthful levels, NAD Triple Boost can help you preserve your sharp thinking, memory, and neuroplasticity. So go ahead, start learning Japanese or playing the violin!
The methylation process is a fundamental biochemical process within the body that plays roles in neurotransmitter production, detoxification, liver function, and longevity. Methylation is one of the factors involved in epigenetic age profiling, and methylation patterns are a target of emerging longevity therapies. NAD Triple Boost supports healthy methylation patterns by aiding in the production of SAMe, a key methyl donor that participates in methylation reactions throughout the body.
Aging is accompanied by a noticeable increase in fatigue and loss of motivation. These visceral sensations are clues to the decline in deeper functions of our cells and organs. NAD+ is a cellular compound found in every cell in the body and is essential to life. As NAD+ levels decline, mitochondrial function is impaired, resulting in fewer mitochondria surviving, decreased energy production, and impaired cellular communication. This vicious cycle of mitochondrial depletion results in many of the physical symptoms of aging. NAD Triple Boost, with NAD+ precursors, raw materials for cells to make more NAD+, and protective compounds that enhance its duration of effect can help to mitigate this loss of NAD+ and bring back feelings of energy, creativity, joy, and excitement for life.
NAD+ is an essential cofactor of key enzymes called sirtuins, which are also called “longevity genes.” Sirtuins, specifically SIRT1 and SIRT3, are intimately related to longevity through their control of gene expression and require NAD+ for their activity. By activating these sirtuins through supported NAD+ production, we can gain greater control over one of our body's anti-aging "switches."
With its potent and exclusive blend of ingredients, NAD Triple Boost offers a comprehensive approach to support cellular energy, promote longevity, and combat age-related decline. It's a unique formula that works to protect the youthful function of cells by enhancing NAD+ through three distinct pathways, making it a valuable addition to your well-rounded longevity program.
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Biological age tests—which include epigenetic clocks and DNA methylation—can serve as important biomarkers of longevity at a molecular level. With this knowledge, people can begin to make informed and proactive changes to their health status before it’s too late.
Biological age tests commonly combine several biomarkers, including telomere length (or attrition), DNA methylation, and “omics”-based markers, including proteomics, metabolomics, or transcriptomics, to estimate how well the body is aging relative to its chronological age.
Briefly, here are some of the main ways to measure biological age (in addition to epigenetics and DNA methylation, which we’ll dive deeper into in the next section):
While some biological age tests utilize several different longevity markers, epigenetic age tests solely use epigenetic patterns. Epigenetic age is measured by chemical changes or “tags” on DNA. This includes DNA methylation—the addition of a methyl group to DNA.
These chemical tags, which arise from lifestyle, diet, and environmental conditions, occur long before symptoms of diseases appear, making epigenetics a valuable way to predict age-related disorders. Although epigenetic changes are heritable and can be passed along from parent to child, these modifications do not change the actual DNA sequence. Instead, epigenetic changes—like DNA methylation—affect how our cells read the genes.
As aging increases the amount of methylated DNA, epigenetic “clocks” are often considered an excellent representation of biological age. However, DNA methylation in itself is neither good nor bad—both over- and under-methylation can be harmful. Rather, methylation can result in specific genes being turned on or off.
Some genes we would prefer to stay “on,” like those that allow for autophagy or breaking down toxins, while others, like those promoting inflammatory pathways, would be best turned “off.” However, with age or unhealthy lifestyles, our genes often do the opposite of what we would want.
Methods to assess biological age include using saliva or blood samples to track epigenetic changes. Commonly used epigenetic clocks include the Horvath clock or the Hannum clock, which estimate biological age based on DNA methylation patterns at specific regions.
These specific areas are typically small DNA regions called CpG islands. These islands tend to be clustered around genes and can change genetic activity—not changing the genes themselves, but how they act or function. Reversing DNA methylation at CpG sites is considered a potential anti-aging strategy for restoring gene activity and thereby improving physiological function.
Although there are 20 million or so methylation sites on the human genome, just a few thousand of them are highly correlated with aging, with about 60% of the sites losing methylation and 40% becoming over-methylated with age. Methylation changes like these have been implicated in damage to DNA signaling, repair, and replication—but the good news is that it’s considered a reversible epigenetic biomarker.
While blood is the most commonly used substance for clinical analysis, saliva is another option—plus, saliva samples are easier to collect, can be done at home, and are much less invasive than blood samples.
However, you may wonder if saliva can gain the same epigenetic data as blood. Research published in the journal Frontiers in Aging suggests that, yes, saliva samples produce similar results. Saliva contains high-quality DNA and a wide range of clinically relevant molecules, including inflammatory markers, microRNA, and RNA antibodies. Saliva is also rich in white blood cells and buccal cells—cheek cells commonly swabbed in DNA and PCR tests.
You can test your own epigenetic age using the TruMe test kit. These tests are ideally repeated every 6 months or so to assess if the lifestyle changes you make are, in fact, making an impact on your biological age.
While knowing your epigenetic or biological age certainly sounds beneficial, you may wonder what exactly you’re supposed to do with that information. To put it simply, the more we know about defining and quantifying aging on a cellular level, the more doors open to prevent, treat, or reverse it.
Although “reversing aging” sounds like something out of a sci-fi novel, recent research has suggested that certain dietary and supplement protocols can actually turn back time—at least in the epigenetic sense. While you will never be able to claim a different year on your birth certificate, there are many things you can do to slow down or reverse biological aging on the inside.
As detailed in this article about reversing biological age, some nutrients, supplements, and lifestyle choices to consider to target DNA methylation or other hallmarks of aging include:
Biological age is becoming increasingly mainstream as a tool for assessing health and longevity. While there are many ways to measure biological age, DNA methylation and epigenetic age are at the forefront, as aging is known to increase the amount of methylated DNA. Although you’ll never be able to change the day you were born, altering aspects of your biological age is 100% within your control—and testing your biological age is the first place to start.
References:
Cawthon RM, Smith KR, O'Brien E, Sivatchenko A, Kerber RA. Association between telomere length in blood and mortality in people aged 60 years or older. Lancet. 2003;361(9355):393-395. doi:10.1016/S0140-6736(03)12384-7
Fitzgerald KN, Hodges R, Hanes D, et al. Potential reversal of epigenetic age using a diet and lifestyle intervention: a pilot randomized clinical trial. Aging (Albany NY). 2021;13(7):9419-9432. doi:10.18632/aging.202913
Galkin F, Kochetov K, Mamoshina P, Zhavoronkov A. Adapting Blood DNA Methylation Aging Clocks for Use in Saliva Samples With Cell-type Deconvolution. Front Aging. 2021;2:697254. Published 2021 Jul 29. doi:10.3389/fragi.2021.697254
Hannum G, Guinney J, Zhao L, et al. Genome-wide methylation profiles reveal quantitative views of human aging rates. Mol Cell. 2013;49(2):359-367. doi:10.1016/j.molcel.2012.10.016
Horvath S. DNA methylation age of human tissues and cell types [published correction appears in Genome Biol. 2015;16:96]. Genome Biol. 2013;14(10): R115. doi:10.1186/GB-2013-14-10-r115
Küchler EC, Tannure PN, Falagan-Lotsch P, Lopes TS, Granjeiro JM, Amorim LM. Buccal cells DNA extraction to obtain high quality human genomic DNA suitable for polymorphism genotyping by PCR-RFLP and Real-Time PCR. J Appl Oral Sci. 2012;20(4):467-471. doi:10.1590/s1678-77572012000400013
Moaddel R, Ubaida-Mohien C, Tanaka T, et al. Proteomics in aging research: A roadmap to clinical, translational research. Aging Cell. 2021;20(4):e13325. doi:10.1111/acel.13325
Panyard DJ, Yu B, Snyder MP. The metabolomics of human aging: Advances, challenges, and opportunities. Sci Adv. 2022;8(42):eadd6155. doi:10.1126/sciadv.add6155
Stoeger T, Grant RA, McQuattie-Pimentel AC, et al. Aging is associated with a systemic length-associated transcriptome imbalance. Nat Aging. 2022;2(12):1191-1206. doi:10.1038/s43587-022-00317-6