Getting out of bed can seem nearly impossible without hitting the snooze button. Does this sound familiar? Hate doesn’t even begin to describe what you feel for your alarm when you hear that loud buzz waking you from a deep slumber. Don’t waste your energy fretting, Naturade is here to help you shake it off and finally become a morning person.
Related Article: 5 Tips for Better Sleep
Becoming a morning person isn’t about following a social norm. Recent studies show waking up early leads to an overall healthier life compared to staying awake later. It is also proven that early risers are often more productive and content as they get their most pressing to do’s out of the way before the rest of us.
If living a healthier lifestyle doesn’t change your mind, maybe the sheer simplicity of these quick tips will help make waking up early more appealing!
1. Don’t Give Up
It takes 21 days to effectively form a habit. Keep at it! The first few days may make the whole idea seem crazy or impossible, but the important thing is to create consistency. Hold your self accountable to keep up the healthy routine.
2. Don’t Compromise on Sleep
An important thing to remember when making any of these life changes is that they shouldn’t compromise any other healthy habits. Allow yourself to wake up a couple hours earlier, but don’t lose hours of sleep by doing so. If one night you are going to bed at 3am, don’t wake up at 6am the following morning. This can lead to exhaustion and lower productivity.
Listen to your body. Make sure you’re getting approximately 7-8 hours of sleep. Set a strict bedtime and enforce it until you’ve seen how great it feels to get a good night’s rest!
3. Play Hide and Seek
It may seem silly, but moving your alarm clock across the room forces you to get up and realistically, isn’t that half of the struggle? When immediately jumping out of bed starts becoming easier and easier for you, try putting the alarm clock in new places every night and playing a little game every morning. This will wake you up quickly!
4. Get Hydrated
After a full night’s sleep without drinking any water, waking up dehydrated can cause that grogginess we know too well! A glass of water can work miracles and keep get you pumped for the rest of your day!
5. Exercise Early
It is not only true that early morning exercises are more productive and effective, but they also give you that extra boost of energy to get you through the rest of the day. Are you really going to say no to endorphins?
6. Plan Ahead
Lay out your clothes the night before and make sure to pack your lunch and gym bags in advance! Make your mornings as quick and efficient as possible by making small changes. Taking the rush out of your morning is a sure-fire way to make it seem less dreadful!
Read More: Working Out At Work
We often hear about the importance of men maintaining efficient testosterone levels the older they get, but do we really understand how critical of a health dynamic low amounts can be? Not only do insufficient levels of testosterone impact a variety of emotional and physical elements, but testosterone inefficiency can also be the result of a number of other severe ailments. To truly take into account what the symptoms and risks of low testosterone levels can mean for your body, learn more from this analysis:
There have been several medical studies exploring how insufficient amounts of testosterone in a man's body can impact other health conditions. In one examination, researchers from the University of Sydney tested the correlation between elderly men with low testosterone levels and their risk of age-related functionality. The professors rounded up 1,318 male participants who were aged 70 or older to measure their ability to function independently while also having their blood tested to see how much testosterone they were still producing. The researchers discovered that the subjects with lower levels of testosterone were twice as likely to experience a decline in physical function than those with higher testosterone amounts, while also encountering the reduction in ability at a quicker rate.
Another study performed by doctors in Belgium aimed to link low testosterone levels to cardiovascular problems. In addition to discovering that inadequate amounts of the hormone could lead to an increase in body fat, loss of body hair and muscle bulk deterioration, the researchers concluded that there is a moderate connection between low testosterone and heart problems, specifically pertaining to blood clot developments and irregular heart beats. Other recent studies have indicated relationships between insufficient hormone counts being tied to a more rapid development of joint pain.
How low is too low?
Testosterone production in a male's body typically peaks during puberty and adolescent years, which means that getting tested to see how much of the hormone you are producing becomes more important the older you get. A typical adult male should be producing anywhere between 300 to 1,000 nanograms per deciliter, essentially depending on age, height and weight. The typical procedure for testosterone testing revolves around a blood test, which doesn't take long at all and can help you identify various health factors such as how much more testosterone do you need to be producing, and what are the best ways to receive sufficient levels.
How to gain testosterone back
There are plenty of natural ways to produce testosterone, but they all take a little bit of hard work and determination. Being overweight is a common proponent of low hormone counts, so proper dieting and exercise is the simplest way to help gain some testosterone back. Consuming a diet that is rich in zinc is a great way to see a boost in hormone levels, and some foods that possess high quantities of zinc include poultry, fish, beans, nuts and lean red meat. Vitamin D levels are also known to affect testosterone amount, and the easiest solution to receiving more vitamin D is through getting more sunlight outside.
Another great way to feel and look younger is through Ultra T Gold, a supplement that is a natural free testosterone booster, formulated based on extensive scientific research and clinical studies. Taking just two capsules a day on an empty stomach will support free testosterone levels, thereby helping to increase libido and promote muscle health naturally.*
For those who have yet to experience the immunity supporting properties of colostrum, it is time to get acquainted. Colostrum is the pre-milk produced in the mammary glands of all mammals to give their newborn the support to transition from the protected environment of the womb into our biologically active world. Colostrum possesses a number of essential components: immunoglobulins, lactoferrin and proline-rich polypeptides work to balance your immune system and at the same time, keep you feeling like being active after intense exercise. Of all the incredible qualities of colostrum, it is the naturally occurring growth factors that can provide support that athletes seek – prolonged stamina and strengthened muscles. Here are a few reasons why the growth factors make colostrum a must-have supplement for your body:
What they are
Growth factors are essentially naturally occurring hormones abundant in colostrum. They serves to stimulate cellular growth within the body. Activating cellular activity is important because it provides an opportunity for the body to maintain a balanced immune defense. Some of these factors can include smoothing out muscle cells and promoting communication between immune cells to support a normal, healthy body. They also assist with the maturation of cells, specifically helping bone morphogenetic proteins.
How they work
In a nutshell, growth factors act as chemical messengers that provide quicker communication between various cells within the body. Let's say that your skin is irritated. Growth factors will act as the body's messenger service, issuing signals to skin cells to work together with fibroblasts to return to a normal functional state.
Why you need it
As we continue to age, it is harder for our bodies to continuously produce or obtain growth factors. Everything from the immune system, to energy levels, to skin starts to show signs of wear the older we become, which is why adding colostrum to your diet will help keep your body feeling and looking younger. Steady contribution of growth factors may help ease early aging side effects.
An excellent source of growth factors is Symbiotics Colostrum Plus. Symbiotics Colostrum Plus has been tested in laboratories to verify the absence of artificial hormones, pesticides and antibiotics, so you can rest assured your body is receiving a full-on natural product. It is never too late to start seeing and feeling the effects of the natural growth factors in colostrum.
Your joints are the pinnacle for your body's ability to move and stay active, and without maintaining their flexibility through nutrition and other factors, your bone health will suffer as a result. If you plan on living an energetic lifestyle as you continue to get older, you will need to keep your joints engaged with various exercises. Distinct habits can help prevent too much pressure and force from being applied, which will cause stiffness and ultimately increased immobility. On top of a well-balanced diet, here are some tips to help you maintain healthy bone joints through aging.
Practice your posture
There is a reason why your parents always told you to sit up straight, and it doesn't necessarily have to do with being well mannered. The way you sit, stand, walk or run can have an enormous impact on your joint health, especially if you continue to practice incorrect posture. If your job requires long periods of sitting, always try to keep your back straight and have both feet on the floor, which will help avoid unnecessary episodes of stress on your joints. Also try to keep your head level and resist cocking your neck at certain angles, while carrying items such as backpacks or satchels should always be supported with both shoulders instead of only one.
Switch up your exercise
If your bones are starting to ache after every time you go out for a run or play a sport, it probably isn't because you are out of shape, but it could be due to the abundance of pressure you are putting on your joints. If soreness and stiffness continue to plague your physical activities, try switching up your exercises for something that has a lower-impact on your joints, such as swimming or cycling. You can essentially receive the same intensity of workout from these forms of activity, and you will save your joints from a lot of pain as well.
While regular exercise, stress reduction and tranquility in the workplace are three giant factors in regards to healthy aging, nutrition is arguably the most important. What you put into your body impacts both how you feel and how you look. Researchers have stated that eating processed foods or drinking beverages high in sugar will accelerate the signs of aging, from interior and exterior standpoints.
Here are a few commonly consumed foods and beverages that you probably didn't know were bursting with essential vitamins and healthy antioxidants that may help keep you thriving with every turn of the calendar.
The berry family is as nourishing as it is delicious, and the nutritional value is seemingly infinite. Blueberries, raspberries or cranberries, it is hard to go wrong when every berry choice is loaded with a wide abundance of vitamins, flavonoids, polyphenols, probiotics and tons of other key antioxidants. Flavonoids are known to stimulate brain power and offset chances of cognitive decline and blackberries contain the highest level of the berries, while polyphenols abundant in strawberries are renown for their cardiovascular support and anti-inflammatory properties. Many researchers have examined the healthy aging impacts provided thorough consuming berries, including their ability to promote beneficial maturation.
From losing weight to boosting brain function, the effects green tea has on aging are as valuable as they are copious. It was recently reported that researchers from the University of Basel have examined how adding more green tea to your diet can improve your memory, boost overall cognitive performance and effectively connect neurons from the frontal and parietal brain regions. It's also essential for your skin, possessing several antioxidants that help dermis and epidermis cells grow properly leaving you with an illuminating glow the older you become. Green tea is also high in the chemical epigallocatechin gallate, or EGCG, which helps stimulate metabolism and provide immediate relief for sickness.
An ideal entree for anyone looking to cheat the symptoms of aging, a couple servings of fish per week can go a long way for your health. From canned tuna to smoked salmon, fish are loaded with omega-3 fatty acids that can do everything from lower cholesterol to reduce cognitive decline. The American Heart Association recommends that everyone consume fish at least twice a week. In fact, symptoms from a lack of omega-3 fatty acids in your diet can include dry skin, poor memory and mood swings.
An underrated snack that needs the nutritional recognition it deserves, nuts are a healthy treat for aging symptoms and an ideal way to satisfy hunger between meals. First off, adding nuts to your diet will help reduce the levels of low-density lipoprotein, or "bad" cholesterol in your body, while also working to improve the lining of your arteries, accelerating blood circulation. The number of anti-inflammatory properties found in every handful of almonds, hazelnuts or peanuts may help to decrease the likelihood of acne or skin irritation, as well as boosting your vitamin E intake.
Youthful looks are hard to come by the older you get, which is why a steady intake of tomatoes will have your skin looking younger than ever before. Tomatoes are loaded with lycopene, an antioxidant compound that does wonders for your skin, including protection from UV damage as well as decreasing wrinkles. You can add tomatoes to practically any meal, so there is never an inopportune moment to spark a little vigor into your appearance.
Even though they’re solid, bones are dynamic, living tissue, made mostly from collagen and calcium phosphate, a mineral that hardens bone exterior. But as you age, existing bone breaks down faster than new bone is made, increasing risk of osteoporosis, a condition that reduces bone density and raises chance of fractures. Support your skeleton at any age with these expert suggestions.
Pump up protein
Collagen, a certain type of protein, forms bones’ scaffolding, enabling them to withstand stress. If you’re protein deficient, bones can become brittle, leading to breakage no matter how much calcium they contain because the body makes collagen from amino acids, protein’s building blocks. Get 15 percent to 25 percent of your daily calories from various protein sources. Good choices include organic, grass-fed buffalo; free-range eggs; and sprouted legumes, nuts, and seeds.
Limit acidic foods
Foods common in poor diets (pizza, white bread, potato chips, sweets) promote an acidic body environment. To achieve and maintain a healthy, neutral blood pH, your body will scavenge important minerals like calcium, phosphorus, zinc, and silica from more alkaline tissues, such as bone, which weakens them. Limit acidic foods like processed foods, sugar, grains, dairy, and caffeine or alcohol, and increase pH-balancing vegetables like zucchini and cucumber.
Watch calcium intake
Calcium isn’t the only player in bone density; in fact, many people actually have too much calcium in their bodies, which can contribute to kidney stones, joint pain, and possibly heart disease. Vitamin K2 regulates excess calcium deposits and supports bone integrity. Try 100 mcg vitamin K2 per day.
Weight-bearing exercises activate bone cells called osteoblasts, which form new bones. Climb stairs, hike, bike, or run for at least 30 minutes every day. Walking uphill is also a safe alternative if you cannot do high-impact activity. If you are diagnosed with osteoporosis, exercise with a physical therapist’s guidance.
The hormones parathyroid, estrogen, progesterone, and cortisol all influence bone health. When one hormone is deficient, it causes a domino effect that imbalances other hormones, diminishing calcium absorption and deteriorating bones. If you’re a menopausal woman or a man with unusually low energy levels, work with an endocrinologist to get your hormone levels tested and develop a comprehensive hormone balance plan.[box]THE WRINKLES-BONES CONNECTION
Everyone gets wrinkles, whether from sun exposure, processed foods, or ageing. But research from the Yale School of Medicine shows deeper wrinkles may also indicate lower bone density, increasing fracture risk. Why? Skin and bones share the same building block proteins, including collagen, which keeps skin taut.
The Fix: Take 2,000 mg collagen (including types I and III) daily and eat foods containing lysine, an amino acid that helps your body build collagen and absorb calcium. Lysine-rich foods include fish, egg whites, and legumes. For overall skin health and wrinkle prevention, also opt for free radical-fighting fruits and vegetables, along with healthy oils such as alive oil and flaxseed oil.[/box] [hr]
Many people look forward to living a long life. But it’s hard to find someone who isn’t concerned with the physical symptoms that come with aging, from wrinkles to joint pain. In fact, a recent study found that habitual sunbathers are more likely to kick their habit at the threat of wrinkles than that of cancer. And as Baby Boomers reach their golden years, many are looking for ways to maintain their youthful appearance and lifestyle without undergoing injections and other invasive procedures. Shoppers seeking to naturally promote antiaging from the inside out have an ally in the supplement aisle: BioCell Collagen.
What is Collagen?
Collagen is the most abundant protein found in the body, accounting for 30 percent of our total supply, and it mostly resides in connective tissues in the skin and joints such as cartilage, skin dermis, bones, tendons, ligaments, and blood vessels. When we’re young, collagen is abundant and allows us to move with ease, plus enables our skin to stretch and move without sagging or developing wrinkles. As we age, collagen production naturally slows and the overall amount depletes, which can result in undesirable wrinkles in the skin and painful stiffness in the joints.
Over 20 different types of collagen have been identified, but generally speaking, you’ll find two types in the supplement aisle: type I, which is abundant and found primarily in the hides, bones, and skin of animals, and type II, which is rarer because it is only found in cartilage where it naturally coexists with hyaluronic acid and chondroitin sulfate in a blood-free environment.
Of these types, collagen is either unhydrolyzed (also known as undenatured) or hydrolyzed. In its original, unhydrolyzed state, collagen molecules are very large and therefore not effectively absorbed by the body. Hydrolyzation breaks down the collagen into small molecular weight fragments to maximize absorption, explains Joosang Park, MD, vice president of scientific affairs at BioCell Technology, makers of BioCell Collagen—a patented ingredient comprised of naturally occurring hydrolyzed collagen type II, chondroitin sulfate, and hyaluronic acid.
The science of BioCell Collagen
When it comes to skin care, studies show that BioCell Collagen can reduce skin dryness and wrinkles. In a study, a daily 1 gram dose of BioCell Collagen yielded a significant increase in the skin’s collagen (including types I and III) content after just six weeks; the study’s participants saw a visual difference in the skin—a 76 percent reduction in dryness and a 13 percent reduction in fine lines and wrinkles—after the full 12 weeks of treatment.
BioCell Collagen also was shown to offer relief to those suffering from joint discomfort. In a recent randomized, double-blind, placebo-controlled human study of 80 participants with a chronic history of joint pain, study participants experienced a significant reduction in pain and stiffness.
BioCell Collagen’s patented composition also delivers chondroitin sulfate, which provides shock-absorbing properties to joint cartilage, and hyaluronic acid (HA), which is critical to achieving lubricated joints and smooth, hydrated skin. In fact, in a human study, participants who took daily doses of BioCell Collagen saw hyaluronic acid levels increase 60-fold in their blood during the 28 days of the study period.
Furthermore, BioCell Collagen has been shown to inhibit hyaluronidase, the enzyme that destroys HA. Thus, BioCell Collagen packs an impressive dual HA mechanism to tackle aging-associated dehydration as well as replenish the loss of the various essential structural components of skin.
As a validation of the strong science, Canada’s Natural Health Products Directorate has approved BioCell Collagen to help relieve joint pain associated with osteoarthritis of the hip and knee and to help maintain healthy skin.
It’s impossible to turn back the clock on aging, but supplemental collagen can help stimulate the body’s own regenerative potential to achieve younger looking skin and more active joints … without going under the knife.
Look for BioCell Collagen in oral supplements such as Ultimate HA (Purity Products), BioCell Collagen (Health Logics), Jusuru Life Blend (Jusuru International), Hydroplenish (Nature’s Way) and Collagen Booster (Reserveage), and many other fine nutritional and skincare brands.
1. Mind your antioxidants
Known as the body’s “master” antioxidant, glutathione (GSH) combats free radicals and helps support immunity, the gastrointestinal and nervous systems, and more. Your body is most vulnerable to oxidative insult when you wake up—especially if you had a drink the night before, since the body uses glutathione stores to metabolize alcohol, says Lise Alschuler, ND, author of Five to Thrive (Active Interest Media, 2011). A low-nutrient breakfast of coffee and toast will send levels even lower, making this a great time to supplement with glutathione’s precursors, glutamine or N-acetylcysteine (NAC).
2. Moisturize and protect
Every morning, address the two most important skin care concerns—moisturizing and UV protection—by applying one dual-action natural cream.
Look for a product with nourishing oils, protective antioxidants, and minerals zinc oxide or titanium dioxide to fight UVA and UVB rays. If you plan on spending more than 10 minutes in the sun, make sure you also use an SPF 30, or a moisturizer that includes an SPF 30.
3. Sleep tight
Sure, you feel better, but it’s no myth you’ll look better too when you get sufficient rest. Why? When you’re anxious or not getting enough sleep, cortisol, the “stress hormone,” increases and attacks collagen—the important protein that keeps your skin taut. But during sleep, your body produces human growth hormone (HGH), which rebuilds and rejuvenates skin cells. Aim for eight quality hours nightly. If that’s not feasible: Tack on an extra half-hour per week, squeeze in 20-minute naps when you can, and exercise regularly to improve circulation and release stress-fighting endorphins.
4. Focus on cooking technique
Minimize damage from advanced glycation end products (these distort skin’s collagen) by boiling, steaming, poaching, or stewing your foods. “We don’t say, ‘never enjoy a grilled food,’” says Alan Logan, ND, coauthor of Your Skin, Younger (Cumberland House, 2010). But something as simple as poaching an egg, rather than frying it, can make a significant difference in AGE levels. In fact, high water content in the Japanese diet may be one reason why Japanese people tend to have fewer visible aging signs than Caucasians, says Logan.
5. Take skin-supportive supplements
What you put into your body is just as important as what you put on it. In addition to loading up on water- and nutrient-dense foods, supplement with collagen, a protein found in our connective tissues that helps keep skin wrinkle-free, and hyaluronic acid (HA), the hydrating sponge-like substance that provides skin with elasticity and moisture, to support a youthful complexion. As we age, we experience the loss of both, making supplementation important. Learn more about collagen from sponsor BioCell.[hr]
Since 1976, when the Okinawa Centenarian Study began peering into the lives of the longest-lived, their lives have become valuable guides, pointing researchers toward some surprising revelations. With roughly 50 centenarians per 100,000 (as much as five times more than in the United States), Okinawa has been the epicenter for research, along with the Mediterranean island of Sardinia (known for its 100-and older men), and Nova Scotia, where people have twice the chance of living to 100 as in nearby New England.
Just how do they dodge disease and mortality? Genes do play a role. The lucky one-fourth of us who possess a variant of the FOXO3A longevity gene are twice as likely to live to 100. But geriatrician Bradley Willcox, MD, who helped discover that gene in 2008 and co-directs the Okinawa Centenarian Study, stresses that genes aren’t the only factor. The other 75 percent of centenarians stay healthy through healthy lifestyle choices. These include calorie restriction and even more social interaction.
Daphne Miller, MD, an associate clinical professor in the department of family medicine at University of California San Francisco, traveled the globe—from Mexico to Iceland—to explore places where people experienced low rates of modern chronic diseases, such as diabetes and heart disease. She found that most have a diet rich in immune-boosting fermented foods (from Okinawan pickles to Icelandic yogurt), omega-3 fatty acids (from Nova Scotia fish to African nuts), and chemical-free, locally grown veggies and meat.
Along with diet, exercise, and avoiding tobacco, social connections are another important determinant of longevity, says Miller. One recent study from Rush University Medical Center studied 1,238 seniors over age 78 for five years and found that those with “high purpose in life” (a rich spiritual life, close family, meaningful hobbies, good friends) were half as likely to die during the follow-up period as those without.
“In Okinawa, they call it ikigai,” explains Willcox, noting that Okinawan elders are highly valued and sought after for advice. “It’s something to look forward to every day, something that gives life meaning.”
5 tips for Preventing Dementia
Contrary to the image conjured up by the word “centenarian” (an absent-minded elder suffering from the ravages of Alzheimer’s), research shows that as many as 25 percent of the 100-plus crowd show no sign of cognitive decline at all.
Furthermore, among those who do experience dementia, it didn’t surface until 92 or later. “Many believe the ageist myth that the older you get the sicker you get,” says New England Centenarian Study director Thomas Perls. “If this were true, it would follow that most if not all centenarians should have Alzheimer’s disease. Numerous studies disprove this assumption.” In fact, the same factors that prolong life can keep our minds sharp well into the golden years.[half] 1 Stay lean. One 40-year study of 1,152 twins found that those who were overweight in midlife were one and one-half times more likely to develop dementia by age 65.
2 Heart-healthy diet. One study from Columbia University found eating a diet rich in fish, veggies, whole grains, and good fats lowered the risk of cognitive impairment by 28 percent.
3 Move it. A daily one-mile walk reduces the likelihood of dementia by 50 percent, says George Washington University neurology professor Richard Restak, MD.[/half] [half_last]4 Try new activities. Researchers at the Mayo Clinic recently asked 1,300 people, ages 70 to 89, about their daily activities in middle age and in the previous year. Those that read books, played games, did crafts, and had a rich social life were 30–50 percent less likely to develop memory loss.
5 Be Social. A 2007 study of 823 people in the Chicago area found that “lonely” people (based on a survey given at intake) are more than twice as likely to develop Alzheimer’s than people who aren’t lonely.[/half_last] [hr]
Strategy #1 – Trim calories
Among the many strategies for living longer and avoiding disease, calorie restriction has perhaps the strongest scientific backing: more than 1,000 animal and human studies conducted during the past 80 years. Research shows cellular benefits from calorie restriction start to kick in with just a 10 percent cut. The hypothesis is that as calories are reduced—repeatedly exposing cells to mild stress—the body experiences what scientists call a hormesis effect: a generally positive adaptive response.
“The body believes it has an inadequate amount of food so it goes into more of a survival mode, where it strengthens its defenses at a metabolic level,” says Lisa Walford, coauthor of The Longevity Diet (Da Capo 2010), and curriculum director for YogaWorks Teacher Training.
There’s no rigid eating plan for calorie restriction. Some people graze on small meals throughout the day; others, like Walford, prefer to stave off hunger by eating a protein packed meal in the middle of the day, for example, 2 ounces of baked tofu with steamed vegetables in tomato sauce. Over 12 years, she gradually cut her calorie intake by 20 percent; she’s quite thin but has a clean bill of health, including low cholesterol and normal blood pressure and glucose levels.
CR diets may cause side effects, including bone thinning and lower libido in 10 percent to 15 percent of people. Some people go too far and get too thin, Walford cautions, and may get heart palpitations. (CR also isn’t recommended for children, people with eating disorders, or pregnant women.)
To keep bones strong, eat calcium-rich foods like dark leafy greens; supplement with calcium, magnesium, and vitamin D; and do weight-bearing exercises such as walking and weight lifting, says Walford. She also recommends 15 minutes of meditation and 30 minutes of yoga daily. “Yoga makes me more sensitive to the effect that everything has on my health,” she says.
Strategy #2 – Fight Free Radicals
The oxygen you breathe helps tiny cell components, known as mitochondria, produce the energy that keeps the body alive. But this process also creates free radicals. Internal or environmental stress also can fuel excessive free radical production. Several animal studies have shown that white blood cells produce more free radicals when you’re psychologically stressed. When you breathe or eat toxins such as ozone or pesticide residues, your liver works to neutralize them—again, creating free radicals. And ironically, even some things that are good for you, such as aerobic exercise, increase free radicals.
To help neutralize rogue free radicals, eat a diet rich in fruits, vegetables, and other antioxidant foods. Among the best are cloves, oregano, rosemary, and cinnamon; acaí and cocoa; raspberries, blueberries, and cranberries; pecans, walnuts, and hazelnuts; artichokes; kidney and black beans; and raisins. Antioxidant supplements can help fill gaps.
To minimize toxin exposure, choose organic produce and chemical-free cleaning products when possible, and don’t use ozone-generating air purifiers, which can cause respiratory tract irritations.
As tempting as it may seem, don’t use exercise’s bad oxidative rap as an excuse not to work out. You can counterbalance aerobic exercise’s free radical effect by cranking up your antioxidant intake before or after workouts, Meletis says. And new research shows that weight training twice a week for an hour actually rejuvenates muscle mitochondria in men and women age 65 and older. “Over the course of time, your body becomes better at dealing with the oxidative stress, which means once you start working out, keep it going, because your body is literally becoming a better exerciser even at the mitochondrial level,” he explains.[box]THE PROBLEM WITH FREE RADICALS
Free radicals aren’t all bad—they fight infection and activate enzymes—but when they’re not busy with those jobs, they can go rogue, attacking and damaging cells throughout the body. This contributes to common aging indicators like poor eyesight and sagging skin, as well as diseases such as diabetes, cardiovascular disease, Alzheimer’s, and cancer.[/box]
Strategy #3 – Tame inflammation
It’s easy to tell when your skin is inflamed: It turns red. “But we don’t really have good measures of inflammation at the cellular level,” says Jonny Bowden, PhD, CNS, author of The Most Effective Ways to Live Longer (Fair Winds, 2010). “That’s a critical problem because inflammation is associated with every degenerative disease we know.”
Like free radicals, inflammation can be a good thing in small doses. Step on a nail and you want white blood cells and the body’s inflammatory chemicals to rush in. But these injury-fighting compounds also go into 911 mode in response to gradual cell damage by free radicals. The result of this damage, says Bowden, is chronic inflammation: in essence, inflammation that doesn’t know when to stop.
“Chronic inflammation is part of diseases as diverse as cancer, congestive heart failure, and digestive problems,” he says.
If you’re overweight, or have diabetes or dementia, “you definitely have chronic inflammation,” Bowden says. For everyone else, the best way to measure inflammation is to do a high-sensitivity C-reactive protein (CRP) test. Studies show that CRP, which the liver produces as an immune response, can increase by 100 percent or more in response to inflammatory conditions. “The test isn’t perfect because it doesn’t tell you where the inflammation is in your body, but it’s the best we have,” Bowden says. Most doctors like to see a CRP score of 1 or less, he adds.
Balancing your ratio of omega-6 and omega-3 fatty acids also helps. Bowden recommends eating two servings of fish a week, taking 1,000 mg daily of fish oil with EPA and DHA, and choosing olive oil or flaxseed oil over refined oils such as canola, corn, or generic “vegetable” oils. In addition, he says, “sugar turbocharges your inflammation-production pathways,” as do fried foods. Simmer or use a slow cooker rather than frying or grilling foods at high temperatures, which creates proinflammatory advanced glycation end products (AGEs) that can damage nerve and brain cells as well as DNA.
[box]ANTI INFLAMATORY FOODS
To fight inflammation, Bowden recommends eating foods rich in phytonutrients, such as flavonoids, and other natural anti-inflammatory agents, including onions, leeks, garlic, leafy greens, tomatoes, bell peppers, cabbage, broccoli, cauliflower, beans, green tea, red wine, flaxseeds, and chocolate. The herbs parsley, rosemary, thyme, oregano, mint, tarragon, and dill are anti-inflammatory, as are the spices ginger, turmeric, and cinnamon.[/box] [hr]