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Anti-Aging & Aging Reversal
Is it possible to halt and even reverse aging with the impressive scientific advances over the past 30 years? The answer is yes!
Aging initiates already in our 20ies, and starting early in life to take care and consider our health, and making appropriate lifestyle changes, is like making an investment ensuring a long health-span and lifespan. There are two figures to consider when thinking about age: your biological age and your chronological age. Your chronological age is how many years you have lived. Your biological age is determined by the way your body functions and the amount of wear and tear your cells, organs and physiological systems have encountered. You can't modify your physical age, but you can dramatically alter your biological age. With the correct knowledge and resources, you can make your body younger, and you can do it faster than you would think and have the body and mind of a 30-year-old even if you're over 50. The biological age is also a greater predictor of lifespan than chronological age. In the not-too-distant future, age reversal technology will become a reality for the masses; our cells, organs, bodies and minds will be kept biologically younger for much longer, regardless of our chronological age. Rather than treating one illness, which is costly, it will be possible to prevent and reverse ageing, which is a major risk factor for a variety of diseases and impairments. Aging reversal and longevity technologies would not only lengthen our lives, but it would also lengthen our health span – basically the period of our lives during which we are healthy, happy, and productive. It will continually restore vitality and body functions by healing the damages caused by the passage of time.
The anti-aging business, which has a history of charlatanism, should be differentiated from genuine aging research, often known as biogerontology or geroscience. In 2002, a group of biogerontologists warned that "no commercially marketed intervention — none — has yet been proved to delay, halt, or reverse human aging, and some can be plain harmful". This was, however, nearly two decades ago, and the science of ageing has advanced significantly in this period. Clinical studies for anti-aging medicines are under underway, but approval for mass usage has not yet been granted to any of them. The good news is that a deeper understanding of the ageing process has enabled the discovery and development of many anti-aging interventions that do not require the involvement of prescription drugs.
Many of us have developed the habit of thinking of the human body as a basic machine that can be broken down into its constituent pieces. It's a simpler way of considering the body. Your brain thinks, your liver filters, and your heart pumps, all of which work together to offer you a complete picture of your body's system. The problem is that our minds, organs and tissues are all far more intricately intertwined, and no organ in the body is completely self-contained. Therefore, anti-aging interventions are more effective when applied systemically, throughout the entire body, and not only on a single tissue or organ.
Key anti-aging systems & approaches
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Sirtuin actvation has antiaging effects
Sirtuins are enzymes that play important functions in organisms' health-span and lifespan. They are involved in the control of a number of metabolic processes, including insulin release, lipid mobilization, stress response, and longevity. Sirtuins have been linked to metabolic illnesses like type 2 diabetes, neurological disorders like Parkinson's disease, and a variety of other aging-related illnesses. Sirtuins regulate energy balance and health by responding to physiological variations in energy levels. With age, there is a general reduction of sirtuin activity, and several animal models show that decreasing SIRT1 activity can accelerate the development of cardiovascular and neurological illnesses. Increased sirtuin activity, on the other hand, slows the aging process and mediates many of the beneficial effects seen with caloric restriction, one of the few successful aging interventions that has been shown to extend lifespan in nearly all major scientific models of aging, from single-celled organisms to primates. In summary, sirtuins are important cellular proteins that control a variety of physiological functions, such as circadian rhythm, inflammation, metabolic adaptations, and they exert neurological protection. As a result, they provide a viable treatment option for reducing age-related disorders and extending life expectancy.
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Sirtuin activity is controlled by variations in cellular levels of a molecule called nicotinamide adenine dinucleotide, or NAD+, which is necessary for energy production by cells. Manipulation of NAD+ levels in cells is a potential approach for anti-aging treatments. Sirtuins also use NAD+ to perform the various functions through which they influence vitality and longevity. Examples of such processes are gene activity, energy metabolism, circadian rhythm (or biological clock), DNA repair, and cell viability. When cellular energy levels are low, as they are during exercise, fasting, or caloric restriction, the levels of NAD+ increase and that will activate sirtuin production and activity. In both mice and humans, aging and conditions of excess cellular energy, such as obesity or consuming a high-fat diet, cause a reduction of sirtuin activity.
Sirtuins are inflammation modulators
Chronic local inflammation in organs like the liver and adipose tissue is a characteristic of metabolic syndrome, a group of conditions that raises a person's risk of heart disease, diabetes, fatty liver, and various forms of cancer. Studies have shown that sirtuins can reduce inflammatory responses.
Sirtuins are autophagy mediators
Autophagy is a crucial cellular defense system that allows damaged or malfunctioning cellular components to be removed. It plays an important role in the control of the aging process. Studies have shown that sirtuins activate the autophagy machinery.
Sirtuins are circadian (clock) regulators
To optimum performance across a 24-hour cycle, the circadian system is tightly linked to an organism's metabolism. Sirtuins have been shown to control circadian clocks in both the brain and peripheral tissues. Studies have shown that sirtuin activating chemicals can restore the circadian rhythmic dysregulation of lipid metabolism in mice caused by a high-fat diet by functioning as an external cue that can impact the body's internal clocks. The activation of SIRT1 by resveratrol can reverse insulin resistance caused by circadian dysregulation, according to preliminary results in liver cells.
Sirtuins exert neuroprotection and prevent cognitive aging
Studies have shown that sirtuins can affects cognitive abilities such as short and long-term associative memory, as well as spatial learning, in animal models. Sirtuin activation with resveratrol also lowers amyloid plaque formation in mouse models of Alzheimer's disease, and delays neurodegeneration and cognitive loss. Sirtuin activity has also been shown to be lower in postmortem brain tissue from persons with Alzheimer's disease and Parkinson's disease in two distinct investigations in humans. A clinical trial involving people with mild-to-moderate dementia due to Alzheimer's disease found that participants who took a resveratrol supplement twice a day for a year had decreased neurodegeneration and inflammation. The individuals also exhibited improvements in their mental health and abilities to carry out everyday tasks.
Sirtuin-activating compounds & approaches
Nicotinamide riboside (NR or NAD+), a type of vitamin B3 (commonly known as niacin). NAD+ within the cells regulate and activate sirtuins. Vitamin B3 comes in a number of different forms, including nicotinamide and nicotinic acid (also called niacin). Importantly, NAD+ availability diminishes with age, lowering sirtuin activities and influencing communication between the nucleus and mitochondria on a cellular level, as well as between the hypothalamus and adipose tissue on a systemic level in our bodies. These dynamic cellular and systemic mechanisms are anticipated to have a role in the progression of age-related functional loss illnesses.
Resveratrol is a stilbenoid, a form of natural phenol, and a phytoalexin produced by a variety of plants in response to injury or pathogen attack. Grape skin, blueberries, raspberries, mulberries, and peanuts are all rich sources of resveratrol. It also is a powerful sirtuin activating agent with anti-diabetes, cardiomyopathy, and cancer preventive properties.
Pterostilbene, a polyphenolic molecule like resveratrol, is found in blueberries, cranberries, and almonds, and is also a sirtuin activator. The chemical structure of pterostilbene makes it more accessible. When compared to resveratrol it is four times more accessible. According to some research, pterostilbene is more effective than resveratrol at improving brain function, preventing cancer, and preventing heart disease.
Metformin is a refined herbal medicine derived from a flower called French lilac (Galega officinalis), and it is primarily used to control high blood sugar as an anti-diabetic medicine. Metformin has also been shown to be a powerful sirtuin activator. Metformin, like resveratrol and pterostilbene, binds to particular SIRT1 sites. As a result, when cellular levels of NAD+ are low, metformin will boost SIRT1's enzymatic effectiveness. Metformin, according to a meta-analysis of a large number of studies, decreases all-cause mortality and illnesses associated with aging in humans.
Caloric restriction is defined as a reduction in average daily calorie intake, below what is usual or habitual, without causing starvation or nutritional deficiency. A person on a fasting diet does not eat at all or greatly restricts their consumption at specific periods of the day, week, or month. Calorie restriction is frequently used to help people lose weight. Caloric restriction has also been shown to enhance the activity of sirtuins by up to 94 percent.
Anti-inflammation = antiaging
While inflammation is part of our immune defense against infections and cancers, and also is part of tissue healing, when inflammation becomes persistent (chronic inflammation) it will do harm to cells, organs and entire physiological systems, stressing them and speeding up the aging process. Chronic inflammation results in conditions such as sarcopenia (loss of muscle mass and strength), weight loss, loss of agility, atherosclerosis, cancer, cardiovascular disease, cognitive deterioration, depression and increased fatigue, all of which contribute to accelerated ageing and a general health impairment. Older people develop a pro-inflammatory (inflammation promoting) state marked by high amounts of pro-inflammatory molecules in cells and tissues This condition is also known as inflammageing. The food you consume, the quality of sleep you get, and how much physical activity you engage in do all matter for controlling inflammation.
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Physical exercise counteracts inflammaging
Daily physical activity provides numerous advantages, including weight control, muscle building, and a reduction in the risk of certain diseases. In addition to its anti-inflammatory qualities, regular moderate-intensity exercise may improve various components of the immune system. These benefits are thought to lessen the risk of infection and cardiovascular disease. Regular exercise has been shown to reduce signs of systemic inflammation, and even a single session of moderate exercise can be used as an anti-inflammatory treatment. Working out four to five times per week, with three days of aerobic exercise (walking, jogging, elliptical), and two days of circuit training or weight training, will considerably lower inflammatory messengers and whole-body inflammation. Resistance training (lifting weights) is linked to a lower risk of low-grade inflammation-related disorders like cardiovascular disease and type 2 diabetes in healthy middle-aged and older persons.
Anti-inflammatory diet
Consuming an anti-inflammatory diet is perhaps one of the most effective ways to reduce aging-promoting chronic inflammation. The Mediterranean diet is the only that has repeatedly been linked to a decreased incidence of frailty due to its anti-inflammatory properties. It has been shown to reduce the risk of cardiovascular diseases and cardiovascular morbidity and mortality. Top anti-inflammatory foods are:
Extra virgin olive oil has been studied extensively for its many health benefits, with some research suggesting that it could protect against heart disease, combat cancer, and alleviate inflammation. Extra virgin olive oil is rich in heart-healthy fats, along with vitamins E and K. It is a great source of antioxidants, which are compounds that help fight inflammation that cause chronic disease. The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation. In addition to its impressive antioxidant content, extra virgin olive oil is loaded with monounsaturated fatty acids, a type of healthy fat that has been linked to several benefits. In particular, research suggests that monounsaturated fatty acids could benefit heart health and may even help protect against heart disease. Extra virgin olive oil also contains a good amount of vitamins E and K. Vitamin E is an essential nutrient that doubles as an antioxidant, while vitamin K plays a key role in bone health, blood clotting, heart health, and more. However, the oil’s main anti-inflammatory effects seem to stem from its content of antioxidants like oleacein and oleocanthal.
Vegetables like tomatoes, avocado, spinach, collards, cauliflower, Brussels sprouts, kale and other green leafy vegetables that are high in natural antioxidants and polyphenols are anti-inflammatory. Cruciferous vegetables like broccoli contain specific antioxidant sulforaphane with anti-inflammatory activity. Chili peppers and bell peppers are rich in quercetin, sinapic acid, ferulic acid, and other antioxidants with strong anti-inflammatory effects. Edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential. Tomatoes contain high levels of vitamin C and lycopene, that are antioxidants with strong anti-inflammatory properties.
Fruits like blueberries, raspberries, blackberries, strawberries, oranges and cherries are all anti-inflammatory. These fruits and berries contain antioxidants called anthocyanins that have anti-inflammatory effects. Grapes also contain the anti-inflammatory anthocyanins, along with resveratrol that has many anti-aging activities.
Almonds, walnuts and other nuts, grains and seeds are rich in omega-3 fatty acids with potent anti-inflammatory effects.
Dark chocolate contains flavanols with anti-inflammatory and antioxidant activities.
Green tea contains various polyphenolic components with antioxidant and anti-inflammatory characteristics, but the flavanol monomers known as catechins are the most active antioxidant molecules, with epigallocatechin-3-gallate and epicatechin-3-gallate being the most potent.
Fatty fish such as tuna, salmon, herring, anchovies, trout, halibut, sardines, mackerel and oysters that contain omega-3 fatty acids with anti-inflammatory activities.
Food that causes inflammation
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Food rich in refined carbohydrates, such as pastries, pasta, white rice, crackers, flour tortillas, biscuits and white bread.
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Fried foods such as French fries, donuts, fried chicken, mozzarella sticks and egg rolls.
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Sugar-sweetened beverages such as sweet tea, energy drinks, sports drinks and soda.
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Red meat such as steaks, chops, and burgers.
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Processed meat such as sausages, hot dogs, bacon, beef jerky, canned meat, salami, and smoked meat.
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Junk food such as fast food, convenience meals, potato chips, pretzels.
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Food rich in trans fats such as shortening, partially hydrogenated vegetable oil, margarine and lard.
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Alcohol.
Fasting and calorie restriction are anti-inflammatory
Fasting and calorie restriction is considered the most effective life-extension strategy, and has been linked to a lower inflammation in many studies. Food restriction also decreases the incidence of cardiovascular diseases and is linked to various benefiscial alterations in artery walls.
Anti-inflammatory supplements and medications
A variety of plant and animal-derived anti-inflammatory supplements exist that basically are enriched with many of the anti-inflammatory compounds found in anti-inflammatory foods. An advantage with anti-inflammatory supplements over foods it that large amounts of the anti-inflammatory compounds can be obtained without the need to consume large amounts of all the different recommended foods.
Turmeric, a ginger-related plant that is grown in many Asian countries and other tropical regions. It's a key element in curry powders in a variety of Indian and Asian dishes. Turmeric's principal active ingredient, curcumin, is responsible for the spice's yellow color. Curcumin has substantial anti-inflammatory qualities, making it a promising therapeutic agent for a variety of illness. Curcumin may also lower cholesterol and triglyceride levels in the blood.
Fish oil contains omega-3 fatty acids which have been shown to provide many health benefits and possess anti-inflammatory activity. Omega-3 fatty acids such as eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA) are not produced by the body, so they must be obtained through diet. Fatty fish, such as salmon, tuna, and anchovies, are high in EPA and DHA. At conditions of stress and obesity, fish oil has been shown to reduce the production of pro-inflammatory molecules called cytokines.
Ginger includes antioxidants, anti-inflammatory, and antibacterial compounds that can alleviate severe rheumatoid arthritis-related inflammation. Potassium, magnesium, beta-carotene, and zinc are among the 400 natural compounds, vitamins and minerals found in it. Ginger also possesses anticancer activities through its functional constituents gingerols, shogaol, and paradols.
Resveratrol is a stilbenoid, a form of natural phenol, and a phytoalexin produced by a variety of plants in response to injury or pathogen attack, such as bacteria or fungi. Grape skin, blueberries, raspberries, mulberries, and peanuts are all good sources of resveratrol. Resveratrol has been shown in several studies that it can prevent inflammation and oxidative stress, and that it can reduce the risk of carcinogenesis.
Spirulina is a blue-green algae and is a potent source powerful plant-based phycocyanin and other compounds which has antioxidant and anti-inflammatory activities, as well as brain-protective properties. Spirulina is regarded a superfood – an all-in-one source of nutrients with protein levels equivalent to eggs. Phycocyanin, the blue-green plant pigment that gives spirulina its color, has been shown to decrease inflammation in the body as well as prevent tumor development and kill cancer cells. Spirulina is high in zeaxanthin, a plant pigment that may help prevent cataracts and eyesight loss as people age.
Green tea extract contains a variety of antioxidants, with a major component being epigallocatechin-3-gallate (EGCG), that can reduce inflammation and aid in reducing blood pressure, as well as decrease fat absorption by cells thereby helping reduce blood fat levels.
Bromelain is a blend of enzyme present in the pineapple, that has been shown to exert anti-inflammatory activity; it can reduce nasal inflammation in sinusitis, as well as inflammation elsewhere in the body. Research has suggested that bromelain can decrease certain compounds associated with cancer and tumor growth.
Amino acids and protein supplements have been linked to anti-inflammatory effects. A number of amino acids, such as isoleucine and leucine, and their derivatives have been shown to decrease inflammatory pathways and reduce the synthesis of inflammatory mediators.
Vitamin D is a fat-soluble vitamin that is essential for the normal functioning of our bodies. It is abundant in salmon and tuna, and frequent exposure to sunlight will boost vitamin D levels. It has been linked to the prevention of several chronic diseases. It also plays an important role in modulating the activity of the immune system and inflammation by inhibiting the proliferation of proinflammatory cells.
Aspirin is a powerful anti-inflammatory compound that can treat acute myocardial infarction and be used in the secondary prevention of cardio vascular disease. It may also be effective in the prevention of some cancers. Aspirin also promotes lifespan and health-span in animal studies.
Artemisinin, derived from the plan Artemisia annua L, is a potent anti-malarial agent that also has powerful antimicrobial, antioxidant and anti-inflammatory activities. Studies have shown that it also promoted death of certain cancer cells.
Metformin is a prescription refined herbal medicine derived from a flower called French lilac (Galega officinalis), and it is primarily used to control high blood sugar as an anti-diabetic medicine. It also reduces inflammation, has been recommended as a way to prevent and slow the course of aging. Treatment with metformin decreased the risk of numerous age-related illnesses, including cardiovascular diseases, cancer, depression, and frailty-related disorders, when stratified by baseline risk in people with type 2 diabetes. Metformin, according to a meta-analysis, decreases all-cause mortality and illnesses associated with aging in humans regardless of diabetes management.
Stress management and relief is anti-inflammatory
Studies have shown that psychological and emotional stress can produce an inflammatory reaction, suggesting that acute stress situations, such as those associated with panic disorders, can cause high levels of inflammation. But also, long-term anxiety and stress will result in the continuous production of pro-inflammatory molecules, that can cause inflammation of joints (swelling) and of the nervous system. Stress management therefore becomes essential in slowing down ageing and increasing the health-span. Taking time to relax every day can help you manage stress and protect your body from its negative consequences. Deep breathing, visualization, gradual muscle relaxation, and mindfulness meditation are just a few of the approaches available. Some of the most effective stress management techniques include:
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Guided meditation to distract yourself from the stress of day-to-day life.
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Practice deep breathing.
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Regularly engage in physical exercise and good nutrition.
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Manage social media time.
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Connect with others people and build meaningful relationships.
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Anti-stress supplements
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Sensory deprivation
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More restful sleep
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MUSE: the ulimate meditation facilitator
MUSE is the brain sensing headband that works like a meditation tracker with a responsive sound feedback for brain wave, heart, body & breath activity. MUSE makes meditation easy, and you can stop guessing if you're doing it right. MUSE gives you real-time feedback to guide recognizing calm and keep you motivated. Muse will track your brain activity, heart rate, breathing, and body movements to guide your total meditation experience. The MUSE 2 and MUSE S devices will get your meditation going.
Anti-oxidation = anti-aging
Antioxidants are chemicals that decrease or maintain the levels of oxidants and free radical activity, hence reducing the risk of ageing. As a result, many people associate "antioxidants" with "anti-aging." During regular metabolic activities, when oxygen is metabolized, it produces unstable molecules known as "free radicals," which steal electrons from other molecules, causing DNA, proteins and other molecules to be damaged. Some important free radicals are superoxide, hydroxyl and nitric oxide radicals. Some free radicals may be tolerated by the body, and are needed to function properly. Antioxidants are chemicals that provide an electron to neutralize or eliminate free radicals. Basically, antioxidants scavenge free radicals from cells, preventing or reducing oxidative damage. Some antioxidants like glutathione and coenzyme q are produced naturally by our own cells, and other antioxidants like vitamins A, C, and E, as well as the minerals like copper, zinc, and selenium are derived from our diet.
Oxidative stress can also be transiently induced by the body's normal immunological response upon an infection or injury, resulting in a mild inflammation, which goes away when the immune system has eliminated the infection or healed the injury. There is hence a strong link between oxidative stress and inflammation, and chronic oxidative stress can result in chronic inflammation with all its negative health consequences. Oxidative stress can provoke an inflammatory response, which creates more free radicals, which can lead to further oxidative stress, creating a vicious cycle. When an insufficient amount of antioxidants, or an excess production of free radicals results in a chronic oxidative stress stage, the damage produced by the excess of free radicals will lead to illnesses such as heart disease and liver disease, as well as some malignancies (such as oral, oesophageal, stomach and bowel cancers). Oxidation can be accelerated by exposure to pollution, stress, unhealthy diet and other lifestyle attributes. Antioxidants, on the other hand, are produced by cells and neutralize free radicals.
The body is capable of maintaining a balance between antioxidants and free radicals in general. An imbalance of free radicals and antioxidants in the body causes oxidative stress, which can lead to cell and tissue damage. Long-term oxidative stress appears to have a role in the development of a variety of chronic diseases, according to a significant body of scientific research. Oxidative stress has been linked to a number of degenerative processes, illnesses, and syndromes in recent years, including the following: heart attacks, strokes, atherosclerosis, and ischemia/reperfusion injury and other heart diseases, chronic inflammatory diseases; cancers, diabetes, such as rheumatoid arthritis, lupus erythematosus, and psoriatic arthritis; acute inflammatory problems; photooxidative stresses to the eye, such as cataract; neurological disorders, such as certain forms of familial amyotrophic lateral sclerosis.
Anti-oxidant diet
A major source of antioxidants is the food we consume and a purposefully planned diet is therefore an effective way to maintain low healthy levels of free radicals in your system. Antioxidants are particularly abundant in plant diets such as fruits and vegetables, as well as nuts and whole grains. Some meats, poultry and fish also contain high levels of antioxidants. Other food molecules, such as phytochemicals in plants, are thought to have stronger antioxidant properties than vitamins and minerals. Phytochemicals are examples of non-nutrient antioxidants, such as lycopenes (in tomatoes, pink grapefruit, watermelon corn and spinach) and anthocyanins (found in cranberries). Lutein, which is found in spinach and maize, has been related to a decreased risk of cataracts and visual loss in the elderly. Flavonoids (such as the green tea catechins) are thought to play a role in the low rate of heart diseases in Japan. Specific foods rich in antioxidants are:
Vegetables: Tomatoes, corn and green leafy vegetables like spinach contain the antioxidant lycopene. Leeks, onions and garlic contain allium sulphur compounds with powerful antioxidant activities. Eggplant contain the antioxidants anthocyanins. Broccoli, spinach and capsicum are rich in vitamin C. Pumpkin, red capsicum, carrots, spinach and parsley are rich in beta-carotene and cryptoxanthins with strong antioxidant activity. Cruciferous vegetables such as broccoli, cabbage and cauliflower contain indols, and soybeans, tofu, lentils, peas contain isoflavonoids. Red cabbage, also known as purple cabbage, is rich in vitamins C, K and A, and has a high antioxidant content. Beans are among the best vegetable sources of antioxidants, and some types of beans like pinto beans contain a particular antioxidant called kaempferol that has been linked reduced chronic inflammation and suppression of cancers. Beets, also known as beetroot are a great source of fiber, potassium, iron, folate and antioxidants. Artichokes are also a great source of dietary fiber, minerals and antioxidants.
Fruits & barriers: Pink grapefruit and watermelon contain the antioxidant lycopene. Grapes and berries contain the antioxidants anthocyanins. Oranges, blackcurrants, kiwifruit, mangoes, and strawberries contain high levels of vitamin C. Mangoes and apricots are also rich in beta-carotene and cryptoxanthins with strong antioxidant activity. Citrus fruits and apples contain flavonoids. Several have shown that blueberries contain the highest amount of antioxidants among all commonly consumed fruits and vegetables. Raspberries are also a great source of antioxidants, especially anthocyanins, may reduce inflammation and oxidative stress. Blackberrys are full of antioxidants. Cranberries are great antioxidants and have been shown to reduce the risk of cardiovascular disease and cancer. Goji berries are the dried fruits of two related plants, Lycium barbarum and Lycium chinense. contain unique antioxidants known as Lycium barbarum polysaccharides. These have been linked to a reduced risk of heart disease and cancer, and may help combat skin aging.
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Nuts, sesame seeds, bran and whole grains contain lignans and vitamin E.
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Thyme and oregano are rich in polyphenols.
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Olive oil contain the antioxidants tocopherols, β-carotene, lutein, squalene, lipophilic and hydrophilic phenols, and does therefore possess strong antioxidant activity.
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Cocoa and dark chocolate are rich in antioxidants, with numerous health benefits.
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Tea and in particular green tea contain powerful antioxidants such as flavonoids and catechins.
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Milk contains isoflavinoids.
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Seafood, lean meat, milk and nuts contain copper, manganese, zink and selenium that all are powerful antioxidants.
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Liver and egg yolk are rich in vitamin A that has anti-oxidant activity.
Anti-oxidant supplements
While the healthiest diet is many times considered one that is well-balanced and incorporates antioxidants from whole foods, antioxidant supplements can enable uptake of nutrients in the required amounts without having to consume large amounts of each antioxidant food.
Vitamin A, carotenoids and provitamin A carotenoids are effective antioxidants for inhibiting the development of heart disease. Scientifically speaking, vitamin A appear to function by quenching singlet oxygen, neutralizing thiyl radicals, and stabilizing peroxyl radicals.
Vitamin C (or ascorbic acid) is undoubtedly the best-known of all the antioxidant vitamins, and it is water soluble and function as an electron donor that neutralizes free radicals. It can be found in a variety of foods, including sweet potatoes, peppers, kale, broccoli, citrus fruits, berries, and other fruits and vegetables. Many people, according to studies, are deficient in this important vitamin, which aids in the repair of injured tissue, reduces inflammatory reactions, boosts immunity, prevents cellular mutations, and much more.
Vitamin D is linked to the prevention of chronic diseases such as diabetes, cardiovascular disease, and chronic kidney disease by regulating oxidative stress through activation of several antioxidant defense system molecules such as glutathione, glutathione peroxidase, and superoxide dismutase (SOD), while suppressing the expression of the pro-oxidant NADPH oxidase.
Acetyl-L-Carnitine has been reported to have therapeutic value as an antioxidant and anti-inflammatory agent by providing carnitine and acetyl groups. A study has shown that feeding acetyl-l-carnitine and lipoic acid to old rats significantly improved metabolic function while decreasing oxidative stress.
Alpha-lipoic acid is an antioxidant that is naturally produced in our bodies, and is also found in foods. It can break down carbohydrates and generate energy. As an antioxidant it may be useful in treating neuropathy caused by diabetes or cancer treatment. Alpha-lipoic acid may lower blood sugar levels, improve nerve function, and relieve neuropathy-induced symptoms in the legs and arms such as: pain, itching, tingling, prickling, numbness and burning. It can be taken in supplement form or administered intravenously. Alpha-lipoic acid has been shown to have a positive effect on nerve conduction and to reduce neuropathic symptoms.
Astaxanthin is a red carotenoid pigment that is found in certain algae and salmon. Astaxanthin has an antioxidant activity that is 54 times stronger than β-carotene, 14 times stronger than vitamin E and 65 times stronger than vitamin C.
Spirulina is a type of filamentous cyanobacteria that has long been utilized as a nutritional supplement. Tese microalgae's antioxidant, immunomodulatory, and anti-inflammatory properties may have significant effects on human health. Spirulina stimulates cellular antioxidant enzymes, prevents DNA damage and lipid peroxidation, and scavenges free radicals.
Grape seed extract is made from ground-up red wine grape seeds and is being utilized to treat a variety of illnesses. Grape seed extract (GSE) has been shown to be useful for a variety of cardiovascular problems as it may assist in lowering high cholesterol. A high amount of LDL (bad) cholesterol in the blood is a known risk factor for heart disease. The oxidation of LDL cholesterol raises this risk dramatically and is a key factor in atherosclerosis, or the formation of fatty plaque in arteries. In multiple animal trials, GSE supplements were observed to prevent LDL oxidation caused by high fat diets. Grape seed extract can lower blood pressure and also has a blood-thinning effects, potentially lowering the risk of blood clots. A study on proanthocyanidin derived from GSE showed that it reduced leg swelling and edema by 70%.
Lycopene a bright red carotenoid hydrocarbon, is a potent quencher of singlet oxygen (a reactive form of oxygen) and thereby a powerful antioxidant with many health benefits, including sun protection, improved heart health and a lower risk of certain types of cancer. Tomatoes, as well as other red fruits and vegetables such as red carrots, watermelons, grapefruits, and papayas, contain lycopene.
Lutein is a carotenoid pigment that is one of two major carotenoids found in eyes, and is thought to function as a light filter, protecting from sunlight damage as a powerful antioxidant. Lutein is a natural xanthophyll and a carotenoid. Lutein, like other xanthophylls, is only synthesized by plants, and it's abundant in green leafy vegetables like spinach, kale, and yellow carrots.
Beta carotene, is the pigment that gives vegetables and fruits their vibrant yellow/orange colors. Like all carotenoids, it is a powerful antioxidant and a precursor to vitamin A (retinol). Vitamin A is required for healthy skin and mucous membranes, a strong immune system, and good vision.
Selenium is an essential trace element found as inorganic forms in soil, but also in foods such as Brazil nuts and seafood. It neutralizes excess free radicals and protects cells from damage caused by oxidative stress.
Zinc is a vital mineral and nutrient that is essential for a variety of bodily functions. It promotes immunity to infections and is also a powerful antioxidant and anti-inflammatory agent. Studies have shown that zinc in the elderly it decreases incidence of infections, oxidative stress and pro-inflammatory molecules. Shellfish, meat, and sunflower seeds are high in zinc.
Quinone coenzyme Q-10 (also known as ubiquinone or CoQ-10) plays a key role in energy metabolism, and the largest concentrations of CoQ10 is found in the heart, kidney, and liver because of their high metabolic rates and role in energy production. Coenzyme Q10O is also one of the most important antioxidants and thereby guards against the formation of free radicals and their negative effects on proteins, lipids, and DNA. The body's level of coenzyme Q10 declines in several diseases associated with elevated production of reactive oxygen species (ROS).
Resetting the epigenetic clock: reversing DNA modifications and damage
Our DNA sequence, or genetic code, is frequently considered the blueprint of our cells, bodies, physiological systems and many illnesses, basically our destiny. Thousands of genes in our DNA are being activated and deactivated at appropriate times, cells and tissues, to guide the various biological processes that make us look, feel and function as we do. These genes are not always identical between different people. Why do identical twins (having the same DNA) may times differ and develop different illnesses? Also, why are the cells of our different tissues and organs so different although they derived from the same original cell upon fertilization of the ovary with a sperm? A relatively new area, or field, of biology, called epigenetics, has started to explain these phenomena. Importantly, epigenetics plays a key role in the ageing process, and is therefore considered a powerful target for aging reversal
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Epigenetics explains how the activity of genes, whether they will be turned on or off, can be governed independently of the actual DNA sequences which are inherited from parent to offspring. The most important mechanism of epigenetics is DNA methylation that involves the attachment of a small molecule directly to specific sequences and regions of the DNA. These attached molecules can mask the DNA and thereby block the activation of genes located in that region. Another important mechanism of epigenetics is the modification of histone proteins that play a role in maintaining a proper structure of the DNA. When the histone is modified it will result in a loosening of the DNA structure and thereby increase the possibility of genes in that region to become activated. In summary, epigenetic modifications involve the attachment of molecules directly to the DNA and to histones that organize the DNA, and this results in changes in gene activity that are independent of the actual DNA sequences that normally determine gene activity. The significance of epigenetics lies in the fact that it can be modulated through lifestyle, diet and environmental factors, while the actual DNA sequences do not change. This is the way by which your environment and lifestyle can greatly impact your lifespan and health-span.
Aging is accompanied by progressive changes to patterns of epigenetic DNA modification that can have a huge influence on the aging process. These epigenetic changes can lead to erroneous gene expression and DNA instability. As we age the environmental exposures, diet and life style can result in detrimental epigenetic changes that accumulate over time resulting in the the decline observed in aging cells. Several studies have shown that our life- and health-spans are mostly epigenetically determined rather than being predetermined by DNA sequences which we inherit from our parents. For example, epigenetic alterations of gene activity involved in the immune system can impede proper activation and function of immune cells resulting in failure to fight infections. Epigenetic alterations of metabolic processes can produce inflammation.
The promise of the epigenetic for ageing lies in that fact that epigenetic changes are reversible and can therefore be modulated through therapeutic interventions in ways that will slow down and even reverse ageing processes, and aging-associated diseases, including cancer. Epigenetic changes can be metaphorically likened to a computer program that accumulate errors with time so that it can’t function properly. If we can repair and reset that program to its original form, the computer will start operating again without errors. Similarly, by reversing the epigenetic changes to the youthful state we can restore cellular and bodily functions to a more youthful state. Therapeutic interventions that can reset ageing-related epigenetic changes, can reverse the decay of cell functions, and therefore improve the health of tissues and organs, and the health- and life -span of entire organisms. Several types of cancer have been linked to epigenetic changes, and much research on epigenetics have therefore been motivated by the quest to discover cancer therapies. Hence, many of the interventions and compounds that can restore epigenetic changes have been discovered through cancer research.
Much research is today invested in discovering compounds that can revert epigenetic changes
A substantial and growing body of research shows that nutrition plays a significant role in regulating the epigenome. A growing number of studies demonstrate epigenetic changes associated with dietary depletion or supplementation. The epigenetics diet refers to a class of bioactive dietary compounds such as isothiocyanates in broccoli, genistein in soybean, resveratrol in red grapes and other commonly consumed foods, which have been shown to modify the epigenome leading to beneficial health outcomes. The epigenetics diet can inhibit tumor progression through modulation of epigenetic-modifying enzymes. For example, dietary supplementation with methyl donors (such as vitamin B12, folate, choline, and others) and the isoflavone genistein can reverse epigenome dysregulation induced by bisphenol A, a hormone-disrupting chemical of public health concern. B vitamins might avert the loss of DNA methylation induced by air pollution. Dietary folic acid supplementation has been shown to prevent the adverse epigenetic effects caused by heavy metals.
Recent reports indicate that dietary supplements and natural compounds may restore the normal epigenetic marks which are altered during ageing and cancer. The phytochemicals most studied in cancer are epigallocatechin-gallate (EGCG), quercetin, resveratrol, curcumin, and sulforaphane (SFN). Several studies have showed that these natural compounds inhibit several cellular processes associated to cancer, in part, by the modulation of epigenetic machinery. The effects of intake of some vegetables and fruit on in the epigenetic modifications are restricted due to the bioavailability and low concentration of these phytochemical naturals. Therefore, certain natural supplements can achieve a therapeutic-level intake of these compounds.
Polyphenols are secondary plant metabolites found in fruits, vegetables, cereals, and natural juices. These compounds act as antioxidants, antimicrobials, detoxification and immune system stimulants, modulators of hormonal metabolism and anti-tumoral agents. Reset research strongly supports a role for polyphenols in protecting cells from DNA damage. The main polyphenols studied in cancer cells are the phenolic acids, flavonoids, stilbenes, and lignans.
Phenolic Acids are powerful antioxidants. The cinnamic acid, p-coumaric acid, ferulic acid, caffeic acid, chlorgenic acid, and rosmarinic acid belong to this class. High concentrations of hydroxybenzoic acids and their derivatives are found in red fruits, blueberries, kiwis, plums, cherries, black radish, onions, propolis and coffee.
Flavonoids are natural molecules such as quercetin, kaempferol, myricetin, eriodictyol, hesperetin, glycitein, catechin, catechin, luteolin. Flavonoids are found in onions, curly, broccoli, blueberries, grapefruit, oranges, lemons, leguminous, cereals, green tea, chocolate, berries, pears, apples, grapes and peaches. The biological effects of flavonoids have been linked to their anti-obesity, anti-diabetic and anti-oxidative activities. In cancer, these compounds inhibit cell proliferation, induce cytotoxicity, and cause death of cancer cells.
Stilbenes. Natural stilbenes are non-flavonoid phytochemicals that are found in berries, grapes and peanuts. These compounds have a high potential for the prevention and treatment of different diseases. In cancer cells, they have shown antioxidant and anti-inflammatory effects, as well as cancer cell death induction. Pterostilbene, resveratrol, and piceatannol are present in various berries including lingonberry, acai berry, blueberry and cowberry.
Sulforaphane (SFN) is produced by the hydrolysis of glucoraphanin after intake of cruciferous vegetables such as broccoli, cabbages, kale, Brussels sprouts, radish, and mustard. This compound displays anti-inflammatory, antibiotic, and antioxidant activities. In cancer cells, SFN acts as potent chemopreventive and anti-tumoral natural agent.
Epigallocatechin-gallate (EGCG) is a polyphenolic catechin mainly found in green tea and its regular intake might significantly reduce the risk of breast and prostate cancer. It may induce apoptosis and inhibition of cancer cell proliferation by epigenetic mechanisms. Remarkably, EGCG is a potential epigenetic modifier that restores epigenetically silenced genes in skin and cervical cancers. In esophageal cancer, EGCG induces apoptosis and inhibit cancer cell growth.
Curcumin is a phenolic component isolated from the roots of plant Curcuma longa (turmeric), and is widely used in China and India for medicinal purposes. Curcumin is a very potent epigenetic modifier because it alters both the DNA methylation and histone modification. Several studies indicate that curcumin has antioxidant, anti-inflammatory, anti-proliferative, anti-angiogenic, and anti-cancer properties through epigenetic modifications. Specifically, curcumin is considered as an excellent non-toxic hypomethylating agent for inhibiting cell proliferation and breast tumors growth.
Resveratrol is a stilbenoid, a form of natural phenol, and a phytoalexin produced by a variety of plants in response to injury or pathogen attack, such as bacteria or fungi. Grape skin, blueberries, raspberries, mulberries, and peanuts are all good sources of resveratrol. This polyphenol provides chemopreventive and therapeutics effects in different types of cancer regulating biological functions such as cell proliferation, cell division, apoptosis, angiogenesis and metastasis. Resveratrol can mediate epigenetic effects through histone modifications and DNA methylation.
Quercetin is a flavonol found in plants that belongs to the flavonoid family of polyphenols. It may be found in a variety of fruits, vegetables, leaves, seeds, and grains; typical foods that contain significant quantities of quercetin include capers, red onions, kale, grapes, green tea, and apples. In addition to its senolytic activity quercetin also functions as an antioxidant, anti-inflammatory, a preventative for neurological diseases and infections, and it reduces the risk of cancers and heart disease.
Selenium is an essential trace element found as inorganic forms in soil, but also in foods such as Brazil nuts and seafood. It neutralizes excess free radicals and protects cells from damage caused by oxidative stress. Anticarcinogenic effects have been attributed to selenoproteins, and more recently to organoselenium metabolites. Selenium may be an effective chemopreventive and anticancer agent in a broad spectrum of human cancers, viz. prostate, colon, bladder, lung, liver, ovarian, and leukemia. Some forms of selenium exert epigenetic effects via histone modifications. Selenium compounds have been reported to cause death of cancer cells but not normal cells.
Senolysis, autophagy and removal of cellular garbage
The term senescence can apply to either cellular senescence or organism senescence. Organismal senescence is characterized by an increase in mortality rates and/or a reduction in fertility with increasing age. Cellular senescence refers to the biological process in which a cell ages and stops dividing permanently but does not die. The senescent cells continue to function and produce toxic compounds that can cause inflammation and damage to healthy cells nearby. Large numbers of aged (or senescent) cells can accumulate in tissues throughout the body over time and impair normal functions. Cellular senescence therefore promotes aging and the onset of age-related illnesses. Senescent cells can be removed by a mechanism called autophagy. Autophagy is Greek for "self-eating," and that's exactly what it does: it sifts through the many components of the cell, eliminating anything that's old or damaged and replaces it with a new version. Most of the old and damaged material is recycled into new molecules that your body can use. Hence, autophagy maintains cells young and healthy, allowing them to work more swiftly and produce less waste. Conversely, failure of autophagy will accelerate aging.
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Senotherapy is an area of research aimed at developing potential therapeutic drugs and methods that selectively target cellular senescence. Much of the research in this area is still in its early stages, and no medications have yet been licensed for this purpose. Senolytics are drugs that specifically destroy senescent cells for removal, thereby minimizing the harm these cells can cause. The list of experimental substances that can have senolytic activity is growing. However, most senolytics are synthetic research compounds not yet approved for general use. The natural compounds fisetin, quercetin and piperlongumine have been shown to exert senolytic activities and to extend longevity, and delayed frailty-related traits in animal experiments.
Fisetin is a flavonol found in plants that belongs to the flavonoid family of polyphenols. It's a yellow/ochre coloring ingredient that's present in a variety of plants. Many fruits and vegetables, including strawberries, apples, persimmons, onions, and cucumbers, contain it. In addition to its senolytic activity, fisetin also functions as an antioxidant, maintains mitochondrial function during oxidative stress, has anti-inflammatory effect in certain cell types. Fisetin also inhibits 5-lipoxygenase activity and is thereby likely slowing down the aging process of brain function.
Quercetin is a flavonol found in plants that belongs to the flavonoid family of polyphenols. It may be found in a variety of fruits, vegetables, leaves, seeds, and grains; typical foods that contain significant quantities of quercetin include capers, red onions, kale, grapes, green tea, and apples. In addition to its senolytic activity quercetin also functions as an antioxidant, anti-inflammatory, a preventative for neurological diseases and infections, and it reduces the risk of cancers and heart disease.
Piperlongumine is an amide alkaloid discovered in the long pepper fruit of the pepper plant, Piper Longum, which is native to southern India and Southeast Asia. In addition to its senolytic activities, consumption of piperlongumine and Piper Longum has shown to have anti-depressive, anti-stroke, neuroprotective anti-cancer, anti-inflammatory, antidiabetic effects. Consumption of the plant also markedly suppresses microbial infections, cardiac disease, and protects against the effects of radiation.
Spermidine is a naturally occurring polyamine that is found in all living organisms. It plays important roles in cell growth, differentiation, and death. One of the most well-known functions of spermidine is its ability to promote autophagy, and thereby promote cellular health and preventing disease. Spermidine has also been shown to have anti-inflammatory, anti-oxidant and neuroprotective effects, which may help to protect against a variety of age-related diseases. Overall, spermidine is a highly versatile molecule with many potential health benefits, and is the subject of ongoing research in various fields.
Fasting & caloric restriction also induces autophagy and removal of senescent cells. Calorie restriction is defined as a reduction in average daily calorie intake, below what is usual or habitual, without causing starvation or nutritional deficiency. A person on a fasting diet does not eat at all or greatly restricts their consumption at specific periods of the day, week, or month. Calorie restriction is frequently used to help people lose weight. Caloric restriction has also been shown to enhance the activity of sirtuins by up to 94 percent. The sirtuin hypothesis of aging is opening up a new chapter in nutrigenomics, from metabolism to healthy lifespan.
Telomere elongation
A telomere is located at a chromosome's end and preserves the chromosome from damage. Telomeres get shorter every time a cell divide, and will eventually shorten to the point that the cell can no longer divide. Hence, successive telomere shortening will eventually lead to senescence, thereby compromising an individual's health and longevity. Shorter telomeres have been linked to an increased risk of illness and a decreased probability of survival, and the telomere length determines the lifespan. Cellular senescence and apoptosis are caused by the continuous shortening of telomeres. The good news is that telomeres can be extended, according to scientific research. An enzyme called telomerase can delay, stop, or even reverse the telomere shortening. As we become older, the quantity of telomerase in our bodies decreases, but there are ways to boost it and delay its decline. Research has shown that adjustments in nutrition, exercise, stress management, and social support can lead to longer telomeres. For example, studies have shown that people who consume more antioxidants such Vitamin C, E, and selenium have longer telomeres. Antioxidants are found in abundance in fruits and vegetables, which is why a plant-based diet is highly advised as an anti-aging strategy. Mindfulness and meditation practices have been shown to be effective in reducing stress and improving overall health and meditation has also been associated to longer telomere length. Specific compounds and supplements that promote telomere elongation and delays telomere shortening are:
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Vitamin D supplementation has been shown to increase telomere length. Vitamin D is believed to lengthen telomeres through its anti-inflammatory properties and modulation of telomerase activity. Research has shown that vitamin D can help maintain telomeres, prevent cell senescence, and slow down the aging process in obese people.
Vitamin B3 exists in a form called nicotinamide riboside (NR or NAD+) that has been shown in human studies to promote telomere health. A recent preclinical study found that boosting NAD+ levels with nicotinamide riboside supplementation alleviated telomere damage, and provided protective effect to the DNA.
Omega-3 fatty acids are essential fatty acids that have a wide range of health benefits due to their anti-inflammatory properties and ability to slow down the processes of aging. Omega-3 fatty acids have been linked with the preservation of longer telomers in both human and animal studies.
Curcumin (is a yellow phenolic component isolated from the roots of plant Curcuma longa (turmeric), and is widely used in China and India for medicinal purposes. Curcumin has substantial anti-inflammatory and anti-oxidative qualities, and has also been shown to reduce telomere shortening. In fact, it may even promote the growth of longer telomeres by effectively stimulating the enzyme telomerase.
Carnosine is a natural protein building ingredient created by the body. The brain, heart, and muscles are all high in carnosine. Carnosine has been demonstrated in studies to have anti-aging effects and defend against age-inducing processes including glycation and mitochondrial malfunction. Carnosine has been demonstrated to regenerate connective tissue cells, which might account for its wound-healing benefits. Carnosine has also been shown to prolong the lifespan of cultured human fibroblasts, fruit flies, and other model organisms. Carnosine lowers the formation of amyloid beta, the protein that creates the brain plaques linked with Alzheimer's disease, according to animal and laboratory research. When human embryonic lung fibroblast cells were cultivated in the presence of carnosine, they acquired substantially less damage in the telomeric DNA. The reduction in telomere shortening rate and telomeric DNA damage is believed to have contributed significantly to carnosine's life-extension effects. Carnosine levels in the body decline as people age, making supplementation an important part of any anti-aging strategy.
Astragalus is a plant that contains compounds in its membrane fractions that act as potent telomere elongators. Astragalus is known to exert immunomodulatory, anti-oxidative stress, and anti-aging properties, the latter of which is linked to longer telomeres. Telomerase activation and telomere lengthening have been confirmed for the Astragalus-based TA-65MD® dietary supplement through clinical trials. It has been shown to be safe and effective in over a decade of research.
Human growth hormone - a powerful anti-aging peptide
Human growth hormone (HGH), also known as somatotropin, is produced and secreted by the pituitary gland in the brain. HGH is essential for the physical development in children and aids in the maintenance of healthy tissues and organs throughout life. Studies have found that people with low HGH levels have a higher risk of conditions which can decrease life span. As we get older our bodies produce less HGH, and this decline contributes to various ageing-related conditions since it plays a role in regulating muscular, cardiovascular, and bone metabolism in adults. Accordingly, elderly people with HGH deficiencies show increased cardiovascular risk, and an accelerated age-related reduction in physical strength. Halting the decline in HGH levels through supplementation has been shown to have certain anti-aging properties. Research has shown that HGH replacement therapy can improve lean/fat mass ratio, blood pressure, lipid profile, bone metabolism, and overall quality of life. HGH treatment, in the form of injection of HGH or consumption of substances that boost our body’s own HGH production, provides several advantages for the body:
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Improve Muscular Strength: As we age, we face a reduction of muscle mass and age-related tissue loss. HGH therapy stimulates collagen production, which helps to accelerate muscular development and enhance strength.
Improved Immune Responses and Healing: As we age, our immune systems has to be more active to keep us healthy. Cellular regeneration is promoted by HGH treatment, which aids in general healing.
Increased Bone Density: HGH, when paired with IGF-1, can help drive bone regeneration and strengthen bones. This may also help with age-related osteoporosis that can cause fractures.
Weight Loss: Obese and overweight people produce less growth hormone is inhibited. HGH deficiency can cause fatty clogs the cardiovascular system. HGH therapy has been observed to result in weight reduction when combined with dietary changes. HGH therapy can decrease the risk for heart disease.
Increases Testosterone Levels: Low testosterone levels in males might be caused by a lack of HGH.
This can lead to a reduction in libido as well as other reproductive difficulties. Low testosterone levels can be reversed with HGH therapy.
Helps You Sleep Better: Insufficient sleep can cause a drop in HGH levels. HGH therapy can promote better and deeper restorative sleep.
Diet and lifestyle choices significantly affect our body’s HGH levels, but one can increase human growth hormone (HGH) levels naturally in the following ways:
Reduce body fat. Your HGH production is directly proportional to the quantity of belly fat. Those with more abdominal fat are more likely to have poor HGH production and a higher risk of disease. Furthermore, obesity was linked to reduced levels of HGH and IGF-1, a growth-related protein, according to a study. Their levels reverted to normal after they lost a significant amount of weight. The most hazardous sort of fat is belly fat, or visceral fat, which has been related to a variety of health conditions. HGH levels and other attributes of your health will benefit from losing abdominal fat.
Intermittently fasting. Fasting causes a significant boost in HGH levels, according to studies. HGH levels increased by over 300 percent during three days fasting, according to one study. The HGH levels grew by 1,250 percent after a week of fasting. Other studies have reported similar results, with HGH levels doubling or tripling after only 2–3 days of fasting. Long-duration fasting is however not maintainable, and intermittent fasting has therefore become an increasingly prevalent dietary strategy that restricts eating over shorter periods of time. Intermittent fasting can be done in a variety of ways. A daily 8-hour eating window followed by a 16-hour fasting is a popular strategy. Intermittent fasting can boost HGH levels both by promoting fat loss, and by keeping insulin levels low. Insulin spikes, according to research, can cause your normal growth hormone production to be disrupted.
Decrease sugar consumption. Lower HGH levels are linked to an increase in insulin. Refined carbohydrates and sugar are the foods that boost insulin levels the most, thus limiting your sugar intake may help you achieve optimal growth hormone levels. A study showed that healthy adults had 3–4 times higher HGH levels than diabetics. Excess sugar intake also results in weight gain and obesity, which negatively affects HGH levels.
Avoid eating before going to bed. HGH is mostly produced during night sleep, and because most meals produce an increase in insulin levels, it is recommended to avoid eating right before bedtime. A high-carb or high-protein meal will boost your insulin and block some of the HGH released at night.
High-intensity exercise. Exercise is one of the most effective strategies to significantly boost your HGH levels. The most effective form of exercise for increasing HGH is high-intensity exercise, but any type of exercise is useful. To boost your HGH levels and enhance fat loss, conduct repeated sprints, interval training, weight training, or circuit training. Exercise has also the potential to reduce body fat, which is also beneficial for boosting HGH levels.
Improved quality of sleep. When you sleep, the majority of your HGH is released in pulses. Your body's internal clock, or circadian rhythm, is responsible for these pulses. The biggest pulses happen before midnight, while some smaller ones happen in the morning. Poor sleep has been found in studies to limit the quantity of HGH your body produces. In fact, getting enough deep sleep is one of the most effective ways to boost your long-term HGH production.
Supplements that boost HGH production
Arginine supplementation. When taken alone, arginine may promote an increase in HGH levels. Despite the fact that most people take amino acids like arginine in conjunction with exercise, multiple studies have found that HGH levels do not increase much. However, studies show that consuming arginine on its own, without any exercise, greatly boosts levels of HGH. One study showed that ingesting 114 mg of arginine per pound of body weight (250 mg per kg), or 15–20 grams per day, resulted in a 60 percent increase in HGH levels during sleep.
GABA (gamma aminobutyric acid) is a non-protein amino acid that acts as a neurotransmitter, transmitting information throughout the brain. It's commonly used to help people sleep because it's a well-known relaxing agent for the brain and central nervous system. Surprisingly, it may also aid in the rise of HGH levels. Taking a GABA supplement resulted in a 400 percent increase in HGH at rest and a 200 percent increase after exercise, according to one study. Because your nightly growth hormone release is linked to sleep quality and depth, GABA may help you enhance HGH levels by improving your sleep.
Melatonin is a hormone that aids in the regulation of sleep and blood pressure. Melatonin pills have become a popular sleep aid that can help you sleep better and longer. While getting enough sleep can help increasing HGH levels, studies have shown that taking a melatonin tablet can further boost HGH production directly. Take 1–5 mg 30 minutes before bedtime to get the most out of it. Begin with a smaller dose to gauge your tolerance, then gradually increase if necessary.
Beta-alanine. Beta-alanine is an amino acid that can help you feel less tired and improve your exercise performance. In addition, if you follow an exercise routine, beta-alanine may help you gain muscle mass. Some beta-alanine -containing sports pills can help you improve your performance while also temporarily increase your HGH levels. Taking 4.8 grams of beta-alanine before a workout boosted the number of reps performed by 22%, according to one study. However, if you're attempting to lose weight, the extra calories in the drink will cancel out any advantage from the short-term HGH boost. Protein drinks, both with and without carbs, have been found in studies to increase HGH levels during workouts.
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Other natural supplements to consider for HGH production:
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A 2-gram glutamine injection can raise HGH levels by up to 78 percent for a short time.
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A 20-gram dosage of creatine raised HGH levels for 2–6 hours.
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A study indicated that giving ornithine to subjects 30 minutes after exercise resulted in a higher peak in HGH levels.
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500 mg of L-dopa boosted HGH levels in Parkinson's disease patients for up to 2 hours.
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Glycine has been shown in studies to boost gym performance and provide short-term HGH spikes.
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Enhanced mitochondrial activity has anti-aging effects
The energy that fuels everything the body does, from breathing to moving to thinking, is produced by the cells' power plants, mitochondria. The mitochondria slow down and produce less and less energy as we become older. Slower mitochondria are connected with weakness, a loss of muscle mass and brain activity, worsening of cardiovascular health, and other indications of aging. There are several methods for increasing mitochondrial activity and making them even more powerful than before. Memory loss, dementia, and even neurodegenerative disorders like Alzheimer's can all be prevented by strengthening mitochondria in the brain. Stronger mitochondria also help maintaining exceptional physical fitness as you age by keeping your heart and muscles healthy. Improved mitochondrial activity correlates with overall lifespan in a dose-dependent manner – the stronger the mitochondria, the longer individuals live. Ways to increase mitochondrial activity are:
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A ketogenic diet (high fat, low carb) enhances the efficiency of existing mitochondria while simultaneously encouraging the development of new ones in animals (called mitochondrial biogenesis). A ketogenic diet increases mitochondrial density in the liver and skeletal muscles of mice. In humans, ketosis increases mitochondrial function while also protecting them from stress-related damage.
Coenzyme Q10 (CoQ10) is a fat-soluble molecule present in all cells that serves a variety of essential functions in our body. CoQ10 is present in all cells. By supporting the generation of adenosine triphosphate (ATP) as an electron carrier in the mitochondrial electron transport chain, CoQ10 can boost mitochondrial function. CoQ10 also has strong antioxidant capabilities and shields cells from oxidative stress and DNA damage.
High-intensity interval training (HIIT) promotes mitochondrial activity and function (HIIT), it boosts mitochondrial energy efficiency. It also boosts the overall amount of energy the mitochondria can produce, thereby providing extra energy to go through your day. In HIIT, brief bursts of intense, all-out activity are interspersed with short rest intervals.
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