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It’s quite sobering to realize that the aging process begins in your 30s. Who knew? Sure, it’s incremental at first, then becomes more apparent as time passes. But really? As early as in your mid-40s? Those are supposed to be the prime years of your entire lifespan!
“Broadly speaking, if the lifespan is defined as the total length of time an organism spends alive, healthspan is the subset duration of time of an organism’s life spent in good health.” Frontiers in Neuroscience
We’re here to share ways to defy aging by boosting your “healthspan.” By integrating these tips within your routines, you’re sure to enjoy good health for many years to come.
1. Avoid Inflammation
When you first hear the word ‘inflammation’ chances are good you think of something like an infection or nasty scrape. The issue is that the inflammatory process can occur anywhere in your body. Think of that recent joint achiness or gut issue. These are both signs of potential tissue inflammation. That means that something has gone awry and free radicals are causing you pain by damaging cells. Over time, this inflammatory process can contribute to chronic illness.
So, what’s the solution? In this article, we’ll get into ways to reduce inflammation and, with that, the way it contributes to aging. You’ll read about healthy behaviors, including those you’re already using. Here and there you’ll read about anti-oxidants, the good guys that go after free radicals.
Each of the topics you’ll read about here helps to limit inflammation. Some of these causes are not readily apparent. Let’s go over a few of those so you know what to avoid or at least limit.
Be Aware Of Environmental Toxins
These are all around us, yet hidden, sometimes in plain view. There they are, dressed up as building materials and home decor. That makes you think about toxins you may be exposed to in the workplace. Your best bet is to inform yourself about environmental harms that are in:
- Clothing and personal products.
- Your household, from water sources to houseware.
- Vehicles and transportation, either that you drive or use for your commute.
- Home and work air filtration systems
-Technology and forms of media such as print materials
Yes, the list is daunting, yet each one you reduce protects your health. The other healthy steps you take help to balance your body’s protective systems.
Hack Gastro-Intestinal (GI) Troubles
There are a lot of discussions lately about gut health, as in all the way through, beginning with your mouth. Inflammation at any point throughout your GI tract means that essential nutrients you’re consuming may not be absorbed as nature designed. Probiotics provide GI tract protection as do whole foods. One of those is glutathione, such as that found in Liposomal Glutathione PPQ & Lactoferrin, and S-Acetyl-Glutathione
“Recently it became evident that the intestinal bacteria can affect the central nervous system (CNS) physiology and inflammation.” Frontiers in Immunology, 2020.
2. Master Stress
This means really taking charge of stressors. Someone who can master stress has navigated their way through eliminating as many as possible. Added to that they have learned how to respond rather than react. They’re at the pinnacle of managing stress.
You may be thinking, “All right, have heard this ad Infinitum!” Let’s be candid. Stress kills. First, it hurts, interferes with joy, and then its nasty effects create a toxic load. As in, your own body creates the toxins. There they are again…the free radicals.
What steps can you take to master the stress that comes your way? Fortunately, the tools you need are already within you!
Practice Proper Breathing
Use of the breath can be practiced anywhere. It can lull you to sleep and help you give voice to song or request what you need. Why Proper Breathing is Vital is good information to have.
Being mindful is the simply elegant act of being aware of the moment. Focused breathing aids with this, as does being aware of your sense, literally soaking in each moment.
For goodness sake, please honor your own style of humor! Laughter is healthy, chuckling a delight. Watch little kids at play sometime. They laugh lots more than adults. Now’s the time to embrace your inner child…
Everyone is creative. Yes, you are. There are so many ways to express your individuality at home, on the job, or out in the community, be it local or beyond. Creative moments are rich in feeling connected with your imagination and those of others.
3. Sleep Dreams
This is another topic you’ve heard or read about. America is sleep deprived. Having a good night’s sleep is a balm that leads to youthfulness. Yet, the demands in your life keep you from sleeping the suggested seven hours. Falling asleep is an issue and then it can be fitful. Some days you wake up more exhausted than when you turn in.
Quality sleep is regenerative. It helps to reduce the aging process by:
- Nudging stress hormones like adrenaline and cortisol back to baseline. This helps to decrease inflammation, the type that contributes to heart disease, arthritis, and other chronic conditions.
- Letting your mind work on processing issues of the day.
- Giving your body’s cells time to release and renew.
Read More: You Can Sleep Better After Age 40
4. Enjoy Whole Foods & H2O
You’ve probably heard that tongue-in-cheek adage, “You are what you eat.” Another way to put that is, “You age as you eat.” If you eat well, you’re more likely to age slowly. So, what if you haven’t always done so? The good part is that as soon as you improve the quality of your nutrition, your body happily responds. Let’s be clear, that includes staying well hydrated.
“Recently, many studies have shown that intermittent fasting (IF) can have similar effects as calorie restriction.” Aging and Disease, 2018
5. Practice Optimism
Have you ever noticed that older optimistic people don’t look their age? They have a certain verve and vitality. A journal article states that…
“Recent studies suggest that optimism is specifically related to 11 to 15% longer life span, on average, and to greater odds of achieving ‘exceptional longevity,’ that is, living to the age of 85 or beyond.” Proceedings of the National Academy of Sciences of the U.S.A., 2019.
Sure, it’s not always possible to hold onto optimism, yet there are ways to boost mood. One is with Longevity Mushrooms and others are by trying out and regularly practicing the methods summarized here. Why you can even do some of them at work and during your commute!
6. Move Your Body
A group of researchers concluded that “even 15 minutes a day or 90 minutes a week of moderate intensity exercise can reduce all-cause mortality.” Cells, 2022
Yup, that’s about physical activity, although it’s a whole lot more. After all, moving your body includes:
- Grooving and moving, as in dancing joyfully.
- Stretching, doing yoga and tai chi, and other practices that promote flexibility and balance.
- Paying attention to your strength, agility, and physical resilience that work your body while promoting youthfulness and preventing falls.
7. Supplements To Make You Smile
Chances are you’ve already read about the benefits of some supplements. As science continues to explore these methods to reduce the effects of aging…
“Emerging research suggests that natural antioxidants can control the autoxidation by interrupting the propagation of free radicals or by inhibiting the formation of free radicals…Therefore, dietary supplementation with antioxidants has received considerable interest in combating aging.” Aging and Disease, 2018
NMN is a compound found in the supplement NMN Trans-Resveratrol L-Theanine R that benefits your healthspan as it quickly converts to NAD+ in your body. These acronyms are shorthand for letting you know that NMN use is one approach to increasing your healthspan because of the many ways NAD+ slows aging.
“Overall, our review suggests that dietary/natural products increase healthspan—rather than lifespan—effectively minimizing the period of frailty at the end of life.” Frontiers in Genetics, 2022.
Regardless of how many birthdays you’ve enjoyed, today’s the day to get ready for many healthy celebrations!