The key to maintaining a healthy lifestyle and aging well is to give yourself the time and attention you need. Subtle changes in lifestyle choices can produce tremendous results. The choices you make can create a huge impact on the quality of your life. Incorporate these simple steps to reduce inflammation and aging.
Simple Steps to Reduce Inflammation and Aging
Sleep at Least 7 Hours Each Night
Sleep deprivation over a period of time has been linked to hypertension, obesity, diabetes, and a suppressed immune system. Research shows when young and healthy people had only 5 hours of sleep per night, the way their bodies metabolized fat shifted. Lipids were being stored rather than excreted. A good night's rest will increase metabolism and lower the stress hormone cortisol.
Drink at least 2 Liters of Water Each Day
Water helps lubricate joints, flush toxins, and deliver nutrients throughout the body. Our bodies are 70% water. We need to be constantly replenished to perform all of the biological functions that keep us alive.
Take Cold Showers
Lowering the temperature of the body speeds up the delivery of warmer, freshly oxygenated blood throughout the body. Cold therapy can increase metabolism, improve circulation, reduce inflammation, and promote better sleep. The shock of cold water in the bloodstream stimulates the production of white blood cells leukocytes that help fight off infections. Coldwater immersion stimulates the lymphatic system to detox the body of toxins. It also releases endorphins and sends electrical impulses to your brain that increase alertness, clarity, and energy levels.
Eat Anti-Aging Foods
The best foods for your skin contain ellagic acid, biotin, and vitamins C and E, which are natural collagen boosters. Collagen is the most abundant protein in the body. It gives skin its fullness and plumpness and may increase muscle mass, prevent bone loss, and relieve joint pain.
Eat Foods High in Essential Skin-Loving Nutrients
Avocados, algae, eggs, nuts and seeds, berries, extra-virgin olive oil, cacao, green tea, salmon, carrots, sweet potatoes, pumpkin, leafy greens, broccoli, walnuts, bone broth, and shiitake mushrooms. In addition to its powerful antioxidant effects, turmeric is one of the most potent natural ingredients that boost collagen production and it helps prevent the breakdown of collagen caused by free radicals and inflammation. It's an important ingredient that can revitalize your skin, hair, and nails while keeping your circulatory system, brain, and bones healthy.
Excess sugars cause inflammation and stimulate the shortening of telomeres at the end of your DNA. Sugar molecules create cross-linking of collagen, resulting in loss of elasticity in the skin. This is known as an advanced glycation end product. AGE weakens the immune system and accelerates the aging process. After a certain amount of time, the cross-linking between sugars to proteins and fats can become permanent.
Instead of sugar, sweeten foods with Monk fruit sugar. Monk fruit sweetener is a natural, zero-calorie sweetener. It is high in unique antioxidants called mogrosides.
Sugar from fruit gives us minerals and fibers. Low sugar fruits include berries, lemons, limes, and cranberries. Start the morning off with a smoothie to cleanse the body and curb sugar cravings.
Swap flour for alternatives like buckwheat, almond, or amaranth flour. These flours are rich in fiber, protein, and micronutrients. They are healthy substitutes for muffins, pancakes, casseroles, veggie burgers, bread as well as thickeners for soups and sauces.
Take Daily Turmeric Supplement
Turmeric has an extensive history of use in traditional medicine. Curcumin is the most active and beneficial compound in turmeric. However, turmeric is poorly absorbed. The percentage of curcumin per dry weight of turmeric powder is no more than 3.14%. There are over 100 compounds in the turmeric root that have potent pharmacological properties but many of them are lost when processed. Researchers suggest the various compounds work synergistically together to boost absorption. This reflects the belief that whole plants are usually better than isolates. It’s important to use the proper supplement to reap the full benefits of both turmeric and curcumin. Nuvothera’s Super-Micronized Turmeric Curcumin is clinically proven to deliver the entire turmeric root and full-strength curcuminoids at high levels to maximize the concentration reaching your cells. Nuvothera is formulated for maximum absorption and bioactivity without absorption enhancers or black pepper. It’s proven to be 100 times more potent than leading brands due to its advanced micro-particle technology.
Studies show turmeric targets diseased cells while protecting healthy cells. Curcumin helps reverse chronic illnesses we associate with aging, including Alzheimer’s, heart disease, diabetes, and even cancer. It slows the process of aging by blocking biological pathways that lead to inflammation and activating proteins that protect against cellular damage. Research demonstrates that curcumin activates proteins like sirtuins and AMP-activated protein kinase (AMPK) which helps delay cellular senescence and promotes longevity. Curcumins ability to reduce brain inflammation has proven to improve cognition and increase mood.
Telomeres are the structures at the end of chromosomes that preserve vital information in our genome. Aging is caused by telomeres shortening after each cell replication. Curcumin prevents telomeres from shortening and activates the enzyme telomerase which helps lengthen and preserve telomeres.
Daily usage of turmeric curcumin can brighten skin, clear complexion, and protect against acne, psoriasis, and eczema. Turmeric and curcumin are packed with antioxidants that fade away existing blemishes, improve skin texture and boost collagen production.
Protect Skin from HEV and UV Radiation
Research indicates blue light, also known as High Energy Visible Light (HEV), can lead to changes in skin cells, including cell shrinkage and death. Even exposure time as short as 60 minutes can trigger these changes. Blue light can disrupt your circadian rhythm and promote stressors in the skin causing photoaging. Sunlight is the main source of blue light. Digital devices emit only a fraction of the amount of radiation. However, our phones are much closer to us than the sun, and this close-up exposure over long periods can be harmful to the skin. The sun is the leading cause of premature aging of the skin. Sun protection is the best solution. Ingredients in SPF like zinc oxide and titanium dioxide help alleviate damage from both UV and blue light. Antioxidants like vitamin C and green tea keep free radicals from damaging the skin. Invest in an antioxidant-rich broad-spectrum sunscreen to protect your skin from harmful rays, both from the sun and our devices. Switch your smartphone to night mode to significantly reduce blue light exposure. Investing in a pair of blue light glasses and polarized sunglasses will help alleviate strain from the eyes.
Cook with Turmeric
Add water-soluble Nuvothera Turmeric to your favorite recipes for additional health benefits. Simply open the capsule, add to the liquid, and stir. Try it with this acorn squash soup loaded with antioxidant and anti-inflammatory ingredients.
Anti-Inflammatory Acorn Squash Soup
1 acorn squash
1 tbsp olive oil
1 cup shredded or diced carrot
1 chopped onion
½ diced apple
2 cups coconut milk
1 ½ cup water or vegetable broth
2 tsp minced ginger
1 tsp turmeric
1 ½ tsp cayenne pepper
1 tsp nutmeg
½ tsp salt
½ tsp pepper
Cut squash in half and scrape out seeds. Roast at 400 degrees for 40 minutes.
Heat olive oil in a pot on medium-high heat. Add carrots and onions. Saute for 4 minutes.
Add squash flesh, apple, ginger, turmeric, coconut milk, water, salt, and pepper.
Stir and bring to a boil. Simmer and cover for 10 minutes. Puree soup in a blender.
Serve with pepitas, scallions, and parsley and enjoy!