Blog Layout
Longevity and Aging
Dawn Bergeron • June 3, 2021
Nutrients for Longevity
The Top nutrients for longevity
Research has shown that certain nutrients found in whole foods support overall health and promote longer life expectancy. Examples of whole foods include fish, legumes, whole grains, berries, and veggies, particularly leafy greens. Keep reading to learn about the top ingredients and their benefits. content of your post goes here.
Coenzyme Q10
- Coenzyme Q10 (CoQ10) is a fat-soluble compound found in the heart, kidneys, liver, and pancreas of humans.
- Levels of CoQ10 are depleted by age-related oxidative stress, mitochondrial diseases, and statin use. Statins are lipid-lowering medications commonly prescribed for primary prevention of atherosclerotic cardiovascular disease (ASCVD) in aging adults.
- CoQ10 supplementation may improve blood sugar regulation
- Has been shown to reduce glycosylated hemoglobin (HbA1C), which measures the average level of blood sugar over the last few months.
- Deficiency in CoQ10 has been associated with type 2 diabetes, fibromyalgia, cancer, neurodegenerative, and heart disease.
- CoQ10 is synthesized in the body and may be obtained from several food sources, including organ meats (e.g., liver, kidney, heart), sardines, herring, peanuts, spinach, and broccoli.
Omega-3 fatty acids
- Omega-3 fatty acids are a group of long-chain fatty acids that include alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). While ALA may be obtained from plant foods, such as walnuts, flax, chia, and hemp seeds, the conversion of ALA to EPA and DHA is limited in humans.
- EPA and DHA, considered to be the main health-promoting omega-3s, have been shown to increase levels of anti-inflammatory cytokines.
- High amounts of EPA and DHA fatty acids are found in fatty fish, such as salmon, sardines, herring, mackerel, anchovies, and cod liver oil.
- A meta-analysis of 21 studies identified a link between regular fish consumption and reduced risk of certain chronic health conditions, such as breast cancer, (30) heart disease, (11) and osteoporosis.
Probiotics and prebiotics
- Another way to promote healthy aging is by supporting a balanced population of microbes that inhabit the gastrointestinal tract, known as the gut microbiota.
- Longevity studies in Italian and Chinese centenarians have identified the presence of some common beneficial bacteria in both cohorts, including Ruminococcaceae, Akkermansia, and Christensenellaceae families of bacteria.
- These bacteria are associated with immunomodulation, regulation of body mass index, and healthy homeostasis. Furthermore, greater diversity in microbiota is commonly considered an indicator of good health.
- Intestinal microbes feed on prebiotics, a type of carbohydrate found in foods such as leeks, garlic, onions, asparagus, Jerusalem artichokes, chicory, oats, wheat, chickpeas, and soybeans.
- A diet high in prebiotic fiber is associated with increased short-chain fatty acids produced by gut microbiota. This can protect against behavioral and inflammatory conditions. A Mediterranean diet is high in prebiotic fiber, as it includes plenty of vegetables, fruit, beans, and lentils.
B vitamins
- Elevated homocysteine levels, a biomarker of aging in the body, are linked to reductions in grey matter in the brain, (6) as well as an increased risk of heart disease, Alzheimer’s disease, (12) bone loss, and bone fractures.
- The body requires certain nutrients to metabolize homocysteine, including pyridoxine (vitamin B6), folate (vitamin B9), and cobalamin (vitamin B12).
- Good sources of B vitamins include liver, eggs, tuna, lamb, legumes, brown rice, dark leafy greens, nutritional yeast, milk, and yogurt.
- The Heart Outcomes Prevention Evaluation (HOPE 2) study found that combined supplementation of vitamins B6, B12, and folate reduced homocysteine and risk of stroke by approximately 25%.
Resveratrol
- Resveratrol is a polyphenol primarily found in grape skins, red wine, grape juice, berries (e.g., blueberries, cranberries), and peanuts. Research has found resveratrol to exhibit antioxidant, anti-inflammatory, anti-aging, and anti-cancer effects.
- Resveratrol supplementation has been shown to reduce biomarkers associated with inflammation, including reactive oxygen species (ROS), tumor necrosis factor alpha (TNFα) and interleukin-6 (IL-6). (25) In-vivo and in-vitro animal studies suggest that resveratrol may exert health benefits by inhibiting a process called glycation, which involves a reaction between proteins and sugars that produces advanced glycation end products (AGEs).
- AGEs are considered a biomarker of aging, as they can accumulate and cause damage to cells and tissues.
Benefits of Organic Foods
Get In More Protein
Never Take Your Freedom for Granted
It is that time of year again - fall, kids back in school, uncertainty in the world and our health, fear of variants of immunity issues. How do you take care of yourself? There are many ways you can strengthen your immune system. It is what you can control! No need to live in fear. There are pre-emptive natural protocols you can implement. First you always want to strengthen your Imbalances. Most people (not all, but 99%) under 70 that get very sick and die from viruses have previous imbalances (some of which they were never aware of). You can now easily run at-home Functional Medicine tests to find out what your deficiencies are and what your toxicities are (and fix them). Second, you can supplement Your Health. A good, whole food, organic diet comes first always. But, supplementing with extra zinc, vitamin C, and vitamin D are a close 2nd to keep the immune system strong... They’re clinically proven to do so and safe to take daily at recommended dosages for most people. I love to recommend the Daily Foundation Protocol L2 , and the Immunity Protocol every day come Fall/Winter. These are simple, easy to do choices I made but you ultimately, you need to decide what is best for you.
Eating a Healthy Diet Is Not About Strict Limitations
Days like these...... Spontaneous living can be any form of pleasurable and joyful thought or activity that gets you up and moving. Or stopping and taking in nature... How do you live spontaneously? Comment below! www.zenagewellness.com
To help support the body as your client rebuilds their health, they must get good quality sleep each night. They will not thrive if they aren’t getting the sleep their body needs. Without a good sleep practice, the body cannot heal. But sleep issues plague a growing number of people, who find themselves tossing and turning instead of snoozing. Did you know that sleep deprivation is a form of torture used by bad guys around the world? It works because we're USELESS without sleep and will spill the beans to get some. However, most of us live in a state of chronic sleep deprivation and are suffering the consequences without connecting the dots. Oftentimes, we do it voluntarily by staying up and watching TV or playing on social media. When low on sleep, we have less energy, are moody, can't focus, have lower sex drive, are less intelligent, and are more likely to die earlier. Recent findings show that acute sleep deprivation and looking tired are related to decreased attractiveness and health, as perceived by others. See some "how to sleep tips below" Practice the regular rhythms of sleep -- go to bed and wake up at the same time each day No TV in the bedroom Create an aesthetic environment in your bedroom that encourages sleep by using serene and restful colors and eliminating clutter and distraction (Tip: avoid family photos in your bedroom decor for even more of a spa-like feel) Create total darkness and quiet - consider using eye-shades and earplugs Avoid caffeine or reduce it after noon -- it may make sleep worse Avoid alcohol -- it helps you get to sleep but makes your sleep interrupted and of poor quality Get regular exposure to daylight for at least 20 minutes daily. The light from the sun enters your eyes and triggers your brain to release specific chemicals and hormones like melatonin that are vital to healthy sleep, mood, and aging Eat no later than two hours before bed -- eating a heavy meal prior to bed will lead to a bad night's sleep and will impede the body’s overnight detoxification process Write your worries down. During your Power Down Hour, write down the things that are causing you anxiety and make plans for what you might have to do the next day to reduce your worry. It will free up your mind and energy to move into deep and restful sleep Take a hot salt or aromatherapy bath. Raising your body temperature before bed helps to induce sleep. A hot bath also relaxes your muscles and reduces tension physically and psychically. By adding 1/2 to 1 cup of Epsom salt (magnesium sulfate) and 1/2 to 1 cup of baking soda (sodium bicarbonate) to your bath, you will gain the benefits of magnesium absorbed through your skin and the alkaline-balancing effects of the baking soda, both of which help with sleep If you would like to learn more about testing for your hormones, sleep and and stress, please schedule a FREE 30 Minute Consult where I can educate on the best lab to run or look at the Wellness Metrics lab. You can schedule that call here: SCHEDULE FREE 30 MINUTE DISCOVERY CALL
We don’t do a one-size-fits-all type of program. Everything is personalized for your body, needs, and lifestyle. Through Functional Medicine Lab Testing, we are able to uncover your root cause of health issues, nutritional deficiencies, food sensitivities, hormone and thyroid issues, as well as mineral imbalances. Your Integrative Health Practitioner will guide you on the best protocols needed to detoxify the body, rebalance the body and live a sustainable life with dietary, mindset, and physical modification. www.zenagewellness.com #wellness #health #fitness #holisticwellness #healthylifestyle #selfcare #love #motivation #lifestyle #yoga #beauty #mentalhealth #detox #functionalmedicine #antiaging #alternativehealth #mindfulness #healing #selflove #nutrition #healthyliving #meditation #workout #wellbeing #life #inspiration #fit #fitnessmotivation #bhfyp #weightloss
Many people have feelings of enchantment and wonder at the beauty of nature that goes back to their very first experiences hiking and camping in childhood. Being in nature can inspire a sense of awe and help you find greater meaning in your everyday life. What you may not know is that immersing yourself in nature can offer short-term and long-term benefits for your health. Let’s take a look at some major reasons that getting in touch with the natural world can be fantastic for your health and overall well-being . Reason #1: Nature Can Reduce Your Stress Reason #2: Nature Can Boost Your Immune System Reason #3: Nature Can Help You Recover from Illness Reason #4: Nature Can Increase Your Energy Levels www.zenagewellness.com
We are so grateful for our clients and we love to help them live optimally! To learn more about our services, visit www.zenagewellness.com. Happy Wednesday!
Subscribe to Get Special Offers
Subscribe to Get Our Special Offers
DETERMINE YOUR BODY’S TOTAL TOXICITY LEVEL, SO WE CAN HELP YOU REVERSE ITS CURRENT STATE.